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By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
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Tom
Venuto |
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3.7%
Body Fat |
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There have been countless studies performed on the role of
protein in the muscle growth process to try and determine exactly
how much protein you should consume to build muscle mass. Recently,
several studies have looked at the role that dietary protein plays
in helping you lose fat, and more importantly, helping you keep it
off!
One thing scientists have discovered is that eating lean protein
foods is important for regulating body composition because it
decreases your appetite.
In a 2003 study reported in the journal, Current Opinion in
Clinical Nutrition And Metabolic Care (2003; 6(6): 635-638), protein
was shown to be more satiating (made you feel fuller) than both
carbohydrate and fat both in the short term and the long term. |
Eating more lean protein foods has also been proven as an
effective strategy to help you burn fat and keep it off because of
something called, “dietary thermogenesis” (also known as the
thermic effect of food).
In a study published in the British Journal of Nutrition in 2005
(93(2): 281-289), researchers followed a group of 113 overweight
subjects after 4 weeks of a very low calorie diet, through a 6 month
period of weight maintenance. The subjects were divided into a
protein group or a control group. The protein group was simply given
an extra 30 grams of protein per day on top of their usual diet.
The researchers found that during weight maintenance, the group
with the higher protein intake was less likely to regain the lost
weight, and any weight gain in the protein group was lean tissue and
not fat. The results were attributed to higher thermic effect and a
decrease in appetite.
Although calories will always be the bottom line when it comes to
fat loss, studies such as these are confirming what bodybuilders
have known for a long time: That calories are not the only factor
that can influence your body composition. Your protein intake and
your ratios of protein relative to carbohydrate and fat can clearly
play a key role in helping you lose fat and keep the fat off.
None of this is news to bodybuilders or to anyone who is already
familiar with bodybuilding-style nutrition programs such as Burn
The Fat, Feed The Muscle. But it’s interesting that such
positive results were achieved in studies where protein was
increased so conservatively - as little as 30 additional grams of
protein per day or a 20% increase above traditional protein
recommendations.
Many bodybuilding-style diets (such as Burn The Fat and Body For
Life) call for as much as 30%-40% of the total daily calories from
protein and some competitive bodybuilders crank up the protein
(temporarily) to as much as 50% before competitions.
I’m curious to see if any research is ever conducted with these
more aggressive protein intakes. If so, my guess is that we will
find once again, that the bodybuilders are ahead of the science when
it comes to the manipulation of diet for improving body composition.
The take home lesson is simple: If you remove some carbs and put
in some protein - nothing too radical; even as little as trading 30
grams per day of carbs for 30 grams of lean protein - this small
change in your diet may decrease your appetite, decrease your body
fat and help you keep the fat off after you lose it.
Tom
Venuto is a natural bodybuilder, certified strength and conditioning
specialist (CSCS) and a certified personal trainer (CPT). Tom is the
author of "Burn the Fat, Feed The Muscle,” which teaches you
how to get lean without drugs or supplements using methods of the
world's best bodybuilders and fitness models. Learn how to get rid
of stubborn fat and increase your metabolism by visiting: www.BurnTheFat.com |
