Hey so I don't know how frequently u respond to or even see ur comments on here I just wanted to say whatever its worth that I appreciate ur trying to keep the TH-cam community knowledgeable about nutrition facts because so many people are caught up in the hype of keto and other diets that they don't realize that weight is something we have to focus on for life and all of the gimmicks will only take people so far and then they have to come to the realization that if they educate themselves on how to really lose weight they will succeed and maybe even keep it off. Again thanks for just keeping it 100 with nutritional information u provide on ur site
Keto definitely has it's place, it just doesn't offer a metabolic advantage as a result of lowering carbs. However, when you eliminate virtually all processed foods from your diet, and snacking becomes difficult (along with the mental aspects of the initial water weight loss), it's a reasonable crutch to help get people started. I agree with you that one definitely needs an exit strategy though, because it's not a long term diet for most people.
@@gotmikl3075 I've been on keto for years, lost tons of weight, got my six pack fully visible for the 1st time in my life. few months ago i was diagnosed with hypothyroidism and mild case of diverticulitis
I beg to differ. I have been overweight my whole life and looked disgusting in swimwear. In my 30's I paid more and more attention to what I was eating and how much calories I was taking in, following a low fat diet.. but my problem only got worse at time went by. It should be noted that there is a large amount of biodiversity, and since this study was done with healthy people, it is understood that they were accustomed to carbohydrates and had little issue with it. I am totally different. The ketogenic diet straightened me out. In three months of semi-strict keto as well as fasting breakfast, I could see my abs and looked good without a shirt on. I was 42 and tried so many diets in my lifetime with little success EXCEPT with IF/Keto. Ever since, I have followed a low-carb diet with great success. Some might say, "you started exercising and not eating late" - and that is true, but I have tried to rotate off keto and introduce a regular carb diet from time to time... even in a caloric deficit, I gained weight and inches! I would really like to hear what a doctor sold on the traditional diet explain that to me.
I was doing Keto for months and had difficulty losing 10 lbs even when strength training routinely. I switched to a high protein, low fat, low carb diet and I lost 6 lbs in 10 days paired with walking for 30 minutes per day. The results are remarkable
A high protein low carb diet is a ketogenic diet when in a deficit, particularly when you have a lot of bodyfat to burn. When I first set out to get healthy I could fast (OMAD) easily and liked lean meats like sirloin or tenderloin, I noticed as I got leaner it was harder to fast and I started craving fattier cuts (ribeye, 80/20), eggs, chicken thighs instead of breast, etc. My intuition tells me fat should probably be consumed inversely to one's bodyfat percentage.
@@andrewbellinger6120 high protein is not really keto. If you eat high quantity of protein with low quantity of carbs AND low quantity of fat, the protein get you out of keto immediatly cause a good % is transformed in glucose. The only difference is if you eat more fat at the same time as protein (i don't remember the exact number) to stay in keto state.
@@andrewbellinger6120 NO NO NO It is NOT. The very definition of a keto diet is: high fat, moderate protein and low carb. The very definition of Atkins is high protein, moderate fat, low carb. I don't why so many like you don't realize this. I have been doing Atkins (no, not their products) for just over a year now. Lost 45 lbs last year doing it. WAY better than keto.
@@keithzastrowPeople get confused because the keto diet is named after the state of ketosis which you can achieve with a high protein low carb diet as well. a lot of people say keto when they refer to any diet that achieves ketosis.
@@ajramirez77 Congratulations! That’s amazing man. Definitely the most sustainable diet if you ask me! New Buffalo Wild Wings Parmesan Garlic Copycat Recipe with boneless wings coming out soon if you need any new recipes!!
Great information Biolayne! People who go too extreme in a deficit need to make sure they don't go too low on fat and carbs as that will drastically affect mood, hormones, & sustainability regardless of protein intake. I know some girls eating 1200 calories a day that are literally going crazy from a macro imbalance.
I'm not a fan of the other mocking videos, but hey... that's the way he gets his projection and BTW that was how I knew him. But when you drop those instructional videos, man... It's so satisfying. Thank you, Layne.
Just registered on the carbon app. Hoping to see some results these coming months. Tbh, your one of the only fitness experts I actually respect. This is coming from a 43yr old, qualified PT, whose has trained since 16yr old.
Protein synthesis waste alot of ATP. Which means its more expensive to have more protein when it comes to your calorie budget. In general more protein can help burn more calroies. Awesome video as always. Thanks Layne!
Not sure I understand l. Surely that's only the case if more protein in diet leads to more protein synthesis? So you'd had to have been not getting an optimal amount, and you'd have to be weight lifting. Pretty sure almost everyone in that crowd is eating plenty high protein.
@@libertyprime9307 You shouldn't overestimate the protein intake of an average person's diet. This'll especially be true for people with adipositas or obesitas, where getting 1.6-2.4 grams per kg is even harder. You don't only use protein when you're weight lifting, your body uses it all the time, and clearly not everybody lifts weights. Even in that crowd, not everyone is getting enough protein, which is why videos like this are informative for that group as well.
@@Melesniannon The extra protein synthesis of a person who is obese, can't scale linearly with their weight though. Because they only organ I can think of where obesity would increase lean body mass, is skin.
@@libertyprime9307 Going by your response, I think the confusion is that protein syenthesis is not only used for muscle tissue formation, protein synthesis is every protein the body produces from consumed protein for its own processes. Proteins are used for many things in the body, including glucose and fat oxidation. I'm no expert though so I can't explain the details, sadly. You are probably right in that it shouldn't scale linearly though, I imagine a person with more lean muscle mass would require more protein on a daily basis. These protein intake recommendations are rules of thumb really.
I just made a video about this last week breaking down the Thermic Effect of Food [TEF]. People don't seem to understand the full scale of benefits of eating more lean protein on muscle building and burning more calories.
I used to do more carbohydrates and lower proteins but I was more tired that way. Higher protein keeps me goin! Carbs are great but mainly just post workout I use em. 😊💪
@@clot8446 Keeps me going because it tastes good and keeps me full and keeps my energy stable. Steak, chicken, egg whites, protein powders, yum! Keeps me full! 😜
Carbs pre workout would be smarter because during exercise, carbohydrates (glycogen) stored in the muscles are broken down into glucose and delivered to the muscle for energy. The more intense your exercise, the more your body relies on carbs for fuel.
@@Lieutenant-Dan I go 2 gym after breakfast which is 1 cup of oats, 30g of protein powder, 1 cup egg whites, blended up with ice 😋. Oats are more complex carb and gives a nice feeling of satiety and it doesn’t spike blood sugar. I eat fast acting carbs post workout like rice cakes along with a protein shake 😊💪. That’s the only times I eat carbs.
20 grams a day of fat is actually pretty damn massive over the course of even one month. Almost a pound and a half of fat loss with calories equated per month. Incredibly interesting.
Always love your videos :) Thanks Layne! I usually range between 120-150g depending on my goals/what coach I'm with for comps. But currently sitting at 140g and enjoying that.
Your video randomly showed up in my feed and even though I’ve known majority of information that you are sharing in this video, I still had to click on it and I don’t regret it at all. I like you so please keep up uploading more content like this - more people need to see this. You’ve just earned a new fan!
Sugar is half fructose and half glucose. Fructose has a lower glycemic and insulin impact than glucose does. Fructose has been implicated in visceral fat accumulation as well as insulin and leptin resistance, but if you're eating at a calorie deficit, it's probably better for you than pure glucose is.
Interesting video/study! I would be interested in wether this might change over a longer term and also wether the the results might be much different when doing a PSMF diet where you consume ketogenic amounts of carbs, equally less amounts of fat, very high protein during a very high caloric deficit. Would like to see more on PSMF in general aswell. Great videos , thank you!
I wish they would have done this exact study, but with a lower sugar intake in the higher protein group.. I’d be interested to see how much the added sugar negated the TEF.
@@biolayne1 I was under the impression that everyone knew high fructose consumption over the long term causes fatty liver. Maybe I was wrong? Fatty liver causes metabolic dysfunction. Kinda hard to stay healthy with a liver full of fat correct? www.nih.gov/news-events/nih-research-matters/how-high-fructose-intake-may-trigger-fatty-liver-disease Secondly, the liver is where fructose has to be processed, so when the liver is processing all that fructose; which is 50% of sucrose (aka table sugar), how is it supposed to efficiently play it's important role in the metabolism of protein? Much less, extra protein? So maybe, just maybe, if the study had been run without the extreme burden imposed upon the liver by all the extra fructose the results would have been even more favorable for the high protein test group? That's the difference it could make.
Yes I'm surprised at the results from all that sugar and a highly processed protein source! Beef, lamb, eggs, salmon, sardines would be a 1000 times better although they would struggle to get 211g of it a day, but that's why it would be even better, they would be so satiated I'd bet their calories would be lower. They would certainly have to reduce the carbs to get all the protein in.
Thermic effect, more filling, preservation of lean body mass, also steady blood sugar levels meaning you have consistent energy levels and you don’t have points of low energy expenditure, ergo higher metabolism
All food raises mTOR. In fact, carbs knocks up mTOR higher than protein. Besides, on a low-carb diet, there tends to be less hunger and no cravings. it's easier to do fasting and caloric restriction, often without even intending to do so.
Interesting! Definitely wonder if that would hold in the long term - as there is some evidence that low protein diets reduce adiposity , increase metabolic rate etc but it takes about3 days of low protein for these effects to occur - via fgf21 etc.
Thanks Layne. Love the way you present data. I am a fellow science geek and have looked at studies showing that over time high protein diets cause insulin resistance. I eat a high protein diet but this did make me wonder. Any thoughts/ evidence for or against this? Would really appreciate your thoughts. Cheers
Any food that spikes insulin can lead to insulin resistance if you're eating it all day - ie carbs and protein CAN lead to insulin resistance, but only if you are consistently spiking your insulin during the day. In other words, you become insulin resistant if you are exposed to insulin throughout most of the waking day.
the huge difference between low carb had hig carb diets is not showing in a calorie controlled diet. it only shows when there is no calorie control. then the perceived satiety is the controlling mechanism. and then low carb diets show their effectiveness.
He won't debate bart kay because he knows he will look silly 😋 He reads studys minipulates the explanation to go with his mainstream education laughable 😂almost as bad a Thomas delaur
When you said they lost more fat on the high protein diet..which was 20g fat loss per day, is it because they were in a caloric deficit? Because I'm eating a high protein diet too (around 1.3 grams protein per pound of body weight). However, I'm eating in a 200-300 caloric surplus right now so I wanna know if I have a chance of losing any fat here. I know it's probably a "no" but just wondering.
proteins are used for both muscle synthesis as well as energy production. Doesn't this mean that protein calories are different than calories from fat and carbs???
Do my heavy weight training and caulastincts. Per my doctor I increased my protein intake to about one gram per pound of body weight and I gained muscle. It was to lowery a1c.
There is no benefit to consuming protein above 1.6g/kg or 0.8g/lbs. Yes it is satiating, so is fiber. No it doesn’t build more muscle above the cut off point, which is around 120g protein for most people.
Layne also said in the past that with calories equated, sugar intake doesn't matter either... But it matters in this study?! Or actually the high protein diet had the higher sugar so the protein offset the additional sugar and still lost more weight eating higher sugar?
Curious as to what you have found the research has shown on protein raising IGF-1 and potentially causing cancer. I have read from 2 different nutritional doctors, Dr. Gregor & Dr. Fuhrman, that they say the higher IGF-1 may lead to cancer. They also say that too little IGF-1 may lead to cancer. What is your take on too much protein/IGF-1?
if it is coming from dr. greger's mouth, then you practically know that it is not true. he does not understand the difference between correlation and causation. his brain suffers from protein deficit.
If I remember correctly, Layne pointed out that the relationship between increased IGF-1 (or was it mTOR?) with resistance exercise is much stronger than with diet, meaning that people who lift see much higher levels of IGF-1 (or mTOR, again, not sure which one it was). Yet, people who lift, on balance, are less likely to get cancer. In his opinion (once again, if I remember correctly), this is all mechanistic speculation at this point and the actual human outcome data does not support the hypothesis.
I am sure I missed something, but isn't it possible that the higher energy spenditure comes also from the higher sugar intake in the protein supplement they were taking?
I'm a fat guy who downloaded your app a couple weeks ago. I only used it occasionally but my mindset has changed and I'm sticking to HIGH protein diet. It's so hard to consume enough protein for me and be hungry still. Started 265 Lbs and now I'm down to 165 with a goal of 225 before June 15th. Goal of 10 lb loss every month. Ice decided to stick with a 1500 to 2000 calorie diet depending on how much cardio I do a day or if no cardio at all. I have not eaten a lot of carbs or fats recently and have had bad headaches. Any advice?
Probably too few calories. Even 1500 with no cardio is probably too hard to get enough carbs/fats to give your body enough energy if you are eating enough protein. Hence the headaches. Remember that carbs especially are protein sparing so can help how your body used the protein you consume more efficiently
Great info Layne! Thank you for sharing in terms we can understand! I do have a question, if I wanted to calculate my lean body mass, how would I do that? Do you explain in on Fat Loss Forever? I just bought it! Really looking forward to learning from you :)
Dear Layne, the g/kg figures work out to ~3.2-3.5 g/kg in the study. This is the range the high protein reccomendations gave recently as well. But what about bigger individuals, like someone over 100 kg and maintaining at 4000 kcal? Should he consume around 4 g /kg protein (4000*40% / 4kcal)? Are diminishing returns and risk of "too high" a concern?
Hell yes there are potential issues with over-consuming protein. And 100 kg at 8% BF is much different than 100 kg at 50% BF. And people here seem to think that eating a 40% protein diet at maintenance level calories is easy. Wrong. Protein is high satiety food, and a 40% protein intake is most often associated with a cutting Protein Sparing Modified Fast (PSMF) or a short term pre-bariatric surgery diet.
given that 300-500 cal deficit seems to be what is recommended for fat loss 80 cal is quite relevant. Sure not a large percent of total calories but getting 15-30% of your deficit sorted just by better macro choices makes fat loss much more sustainable. This hasnt even counted for the fact that protein tends to be more satiating making sustainability even more likely.
How does autoimmune hypothyroidism affect one's metabolic adaptivity, e.g. are they able to successfully reverse diet if they are reliant upon exogenous t4?
This is a very interesting video. If I understood you correctly, you are OK with a diet high in sugar as long as you’re getting high protein as well. I also took from this that the greatest thermic effect of food comes from protein, followed by carbohydrates and fat last. Question: Would a diet high in both protein and fiber be a good combination if you’re interested in building muscle and losing fat?
I wonder if metabolic chamber based trials are still useful for these things. From what I understood, doubly labeled water based trials have produced TDEE results that deviated strongly from chamber based studies in most cases. So I wonder if the results would still be the same. And with the set-up from the study: doesn't protein has higher TEF and such? So that's another thing making such studies hard. So while interesting, I'm not sure if the results are actually useful....
I saw a Tweet from Kevin Hall where he correctly stated that "DLW estimates mean CO2 production, not energy expenditure (EE)". Any idea why that might be? If it's for a free-living condition why was it used in a metabolic ward?
@@biolayne1 Ah okay. What about the issue that Hall brought up about how it isn't used for EE. I assume when he says this he means just not appropriate for EE. I'm not sure how true that is.
Layne, I have a question: If your daily maintenance is 3.000 kcal and you do eat 3.000 kcal/day, but you do have a cheat meal once a week (let's say you get 5.000 kcals every sunday, instead of 3.000), you will maintain your weight over time? Or you will constantly gain weight until a new higher maintenance level it's reached, and then stabilize at a higher weight?
Yeah what you want to do is set an overall calorie target for the week. Screw "indulging ln the weekend". 🤦🏻♂️ You'd mess up all progress that was gained during the week.
but nobody eats exactly the same amount of calories. and nobody knows the exact energy expenditure over the day. this is impossible to get right! if you gain 1kg of body fat in a year that means over a year you ate 9000 kcal too much. this is only 25kcal too much per day. if your energy expenditure per day is 2500kcal, 25kcal means eating only 1% too much. no one on this planet can match the in/out balance with an accuracy of 1% or lower. and this is where ghrelin and leptin are coming in. a low carb diet reduces insulin and that increases lipolysis and fat burning and a higher protein content increases satiety / lowers ghrelin and you stop eating. this way it is easier to maintain an energy deficit without calorie counting.
How to get rid of cellulite on back of legs and a thigh bump. My mom and sister also have cellulite and I know most women do, but I'd really like to tone the back of my legs and bum. Is there a certain diet for that and workout?
There is no diet or workout that triggers localized fat burning. By losing weight/fat from all parts of your body you will have less cellulite. The best way of burning body fat is by building more muscle (this is what women mean with toning). I highly recommend doing Leg day 2x per week aka squats, deadlift, leg press. Hip thrust helps building a toned butt if you are interested in that You can start with just the lightest bar in the gym and then slowly add weights. I generally add between 2.5 kg to 5 kg per week on top of whatever you can handle. This is called progressive overload. Every week you become stronger.
Because of your knowledgeable and professional videos & 2 long form interviews with dr. Huberman I was able to modulate nutrition, Protein and supplements regimen & WOW what a major major difference. My F45 workouts are now on fire 💥💥💥💥💥 My Lean body mass stats are beyond impressive 🎉🎉🎉 I am amazed how targeted nutrition/supplements fitted together so perfectly to give an optimal results. 👊🙏🙏🙏👊
The ketogenic diet is all about high fat and high protein, which is why tons of people have success with it long-term. The carnivore diet puts everything into hyperdrive because only the most nutrient dense bioavailable foods are consumed. Having said that, these two diets won't work for everyone, but for the vast majority of people on this earth they will work wonders beyond their wildest imaginations.
Misinformation. The Standard Ketogenic Diet is not "high protein." A high protein diet is high protein, and it can result in ketosis if carbs are low enough, activity level is high enough, etc.
From what he said in this video it is slightly better to have more protein, but the most important thing if you are trying to lose fat is to have less calories than you need. Try to find out how many calories per day you need and eat a little less than that. Eating high protein is good. Low carb or low fat are basically the same as long as you have a calorie deficit so you don’t need to go carnivore. You can have whatever source of protein you want it doesn’t need to be ground beef. Hope that helps!
@@marilynjones5749 oh I see! Well that does make sense if you’re doing it for health benefits I guess. I know me personally when I’m dieting I can’t go for a diet that cuts out any one food group because it will make me crave it specifically and I will go nuts binging! So I keep my dieting time as short as possible but eating all food types. But everyone is different! So if it works for you that’s great!
When people say" a calorie is a not a calorie" they mean "the body treats macronutrients differently due to metabolism." At a technical level I understand it's equivalent to saying a "pound is not a pound," but we know a person saying that is meaning "a pound a fat is not equivalent to a pound of muscle" because of the metabolic demands of the tissue and the way it changes a person's observed physique.
No just no. Some people are smart and most are stupid. Some people might mean what you personally think, most do not. Most people are stupid and can’t interpret data.
I’ve got a question. I’ve been on a high-protein diet for almost a year straight now. I’ve been combinating my protein with veggies, fruit and I’ve been alternating periods of high-carb (maintenance) and low-carb (deficit). The last blood test I had did tell me that my cholesterol was high (235, max is 200). Does muy diet have to do with it? In previous blood tests it was fine. I do RT 4 times a week. If Layne or anyone can shed some light on it it would be great, thanks.
total cholesterol is not important at all. the most modern factor is triglycerides/HDL-C. if you use this factor, you can ignore total cholesterol and LDL. if this factor is too high, then your carbs are too high.
@@stefanweilhartner4415 hello Stefan and thanks for replying. Ratio comes out at 1.21, heard somewhere that ratios lower than 2 are fine. Thanks for your reply, I’m due to another blood test this month so we’ll wipe out anu doubts :)
@@stefanweilhartner4415 hello again Stefan. Switched to your average western diet with good amount of protein a few months ago and cholesterol went back to normal. However the ratio stays exactly the same, looks like the ratio is a much more accurate measure of cv risk than total cholesterol because apart from the diet, my lifestyle didn’t change a bit between tests. Sorry for the text and have a nice day :)
I don't get it honestly... I might be a moron, but how is this news that higher protein increases expenditure simply by definition of having a higher effect on TEF.
no news just fun to know, most idiots dont know about TEF so this is news. and layne is all about research, 1 day he will bring a research that sky is blue and water wet and sex fun, as if we didnt know this before
What Study are you talking about? The study you put in your description says that the participants ate in a ≈40% Caloric surplus for 56d, not maintainance for 3d.
does calories in chicken breast makes fat? im taking 1kg of chicken breast everyday which has 300gram of protein and 1600+ calories. does that calories from breast count as fat?
Everything you eat has some units of fat. You gain body fat even when not over consuming in fats though. All macros can result in fat gain. If you rephrase your question I can give you a more personalized response.
10:00 "The 'metabolic advantage' of reduced carbohydrate diets is not due to the reduced carbohydrates, it is due to the higher protein content." Absolutely incorrect. The Standard Ketogenic Diet (Atkins, Phinney and Volek, Westman) aimed at Nutritional Ketosis suggest an "adequate" protein intake, not a "high" protein intake described in this study. Now, if one was to compare Dr. Naimen's P:E diet to the SKD, then this comment might apply. Reference protein clamped diet studies of Lustig/Hall.
Hi, I don't know if I understand perfectly what do you want but, if I get it right you need between 0.5 to 1 gr of protein per bodyweight. For example, I weight 145 pounds and my daily protein intake is about 110 to 140 gr. Sometimes I eat less, sometimes more. My body fat is around 29-30% but I have a good amount of muscles mass too. I'm 167 cm tall (I think is 5'5''?, Sorry I'm Italian so I misure everything in kg and cm), I'm currently working out 6 times/week (at home) and I'm in a caloric deficit of 1700 cal/day. I'm losing around 1 pound each week. I consume 560 cal for my protein intakes and the others 1140 from fat and carbs... (Typically I follow 35% proteins 20% of fat and 45% from carbs).
Maybe you should look at it as a high sugar diet. I think it's easy to find that sugar is very prometabolic, and in the long run, much more than protein. Btw, starch has a higher influence on insulin than sugar. Sugar stabilizes insulin, starch spikes insulin
Sugar is culprit of most diseases due to its a drug worse than cocaine most of the population are addicted to it.. Not an exogenous requirement atall.. Non satiating toxic crap that has no nutrional value for your body atall.. Just a cheap energy source that WILL MAKE YOU FAT AND WANTING MORE. This guy avoids mentioning the deep reality of sugar all you have to do is look around obesity everywhere diabetes numbers all time high... Werent a cool study! 3 days is NOT good study gtfo 😂 Pathetic.
Thanks for sharing! Interesting study! I love my high protein diet! Just recently completed a 500g day of protein that I will be sharing, 300g on average for the week. Overkill? I like experimenting with my diet lol
@@bidnow2946 Agreed. Too much or an excess of anything can lead to problems. I was not aware of proteinuria. I find protein to be the most satiating of all the macros at the minute. Will have to look into balancing it out with more fats. Thanks for sharing the info!
Would be interesting to see if that extra 80 calories burnt somehow over time, over a longer period of following this higher protein diet gets leveled out compared to the lower protein diet.
Can/Has Biolayne do/done a video on meats effect on the human body? Some studies I've seen say that meat in general but red meat specifically has a huge effect on cholesterol and other health markers. I'd love to see Layne's take on the meat debate.
I do believe he has made videos about food impact on cholesterol. Most carnivores does not have a risk of heart attack and they do eat a lot of fat and no carbs. Eggs specifically Layne said is healthy. Specific cuts of meats idk what he said.
Hey so I don't know how frequently u respond to or even see ur comments on here I just wanted to say whatever its worth that I appreciate ur trying to keep the TH-cam community knowledgeable about nutrition facts because so many people are caught up in the hype of keto and other diets that they don't realize that weight is something we have to focus on for life and all of the gimmicks will only take people so far and then they have to come to the realization that if they educate themselves on how to really lose weight they will succeed and maybe even keep it off. Again thanks for just keeping it 100 with nutritional information u provide on ur site
Keto definitely has it's place, it just doesn't offer a metabolic advantage as a result of lowering carbs. However, when you eliminate virtually all processed foods from your diet, and snacking becomes difficult (along with the mental aspects of the initial water weight loss), it's a reasonable crutch to help get people started. I agree with you that one definitely needs an exit strategy though, because it's not a long term diet for most people.
@@gotmikl3075 Exit strategy is key indeed, once you get off it youll gain loads back in water weight so reintroducing carbs slowly is wise
@@gotmikl3075 I've been on keto for years, lost tons of weight, got my six pack fully visible for the 1st time in my life. few months ago i was diagnosed with hypothyroidism and mild case of diverticulitis
Based jill
I beg to differ. I have been overweight my whole life and looked disgusting in swimwear. In my 30's I paid more and more attention to what I was eating and how much calories I was taking in, following a low fat diet.. but my problem only got worse at time went by.
It should be noted that there is a large amount of biodiversity, and since this study was done with healthy people, it is understood that they were accustomed to carbohydrates and had little issue with it. I am totally different. The ketogenic diet straightened me out. In three months of semi-strict keto as well as fasting breakfast, I could see my abs and looked good without a shirt on. I was 42 and tried so many diets in my lifetime with little success EXCEPT with IF/Keto.
Ever since, I have followed a low-carb diet with great success. Some might say, "you started exercising and not eating late" - and that is true, but I have tried to rotate off keto and introduce a regular carb diet from time to time... even in a caloric deficit, I gained weight and inches! I would really like to hear what a doctor sold on the traditional diet explain that to me.
TH-cam nailed the recommend algorithm with this one
Agreed ;)
I was doing Keto for months and had difficulty losing 10 lbs even when strength training routinely. I switched to a high protein, low fat, low carb diet and I lost 6 lbs in 10 days paired with walking for 30 minutes per day. The results are remarkable
A high protein low carb diet is a ketogenic diet when in a deficit, particularly when you have a lot of bodyfat to burn. When I first set out to get healthy I could fast (OMAD) easily and liked lean meats like sirloin or tenderloin, I noticed as I got leaner it was harder to fast and I started craving fattier cuts (ribeye, 80/20), eggs, chicken thighs instead of breast, etc. My intuition tells me fat should probably be consumed inversely to one's bodyfat percentage.
@@andrewbellinger6120 high protein is not really keto. If you eat high quantity of protein with low quantity of carbs AND low quantity of fat, the protein get you out of keto immediatly cause a good % is transformed in glucose. The only difference is if you eat more fat at the same time as protein (i don't remember the exact number) to stay in keto state.
@@andrewbellinger6120 NO NO NO It is NOT. The very definition of a keto diet is: high fat, moderate protein and low carb. The very definition of Atkins is high protein, moderate fat, low carb. I don't why so many like you don't realize this. I have been doing Atkins (no, not their products) for just over a year now. Lost 45 lbs last year doing it. WAY better than keto.
Yeah, too much energy in at one time is going to store as fat, carbs or fat.
@@keithzastrowPeople get confused because the keto diet is named after the state of ketosis which you can achieve with a high protein low carb diet as well. a lot of people say keto when they refer to any diet that achieves ketosis.
It’s sad to learn that so much of what I believed about nutrition is wrong. I’ve enjoyed correcting my views with your videos, Dr. Norton. Thank you!
Go marry him
Alot of banger videos coming out today
Oh hell yeah!
I've been following the anabolic diet, and lost over 30lbs, and put on 4+ pounds of muscle while leaning down
@@ajramirez77 Congratulations! That’s amazing man. Definitely the most sustainable diet if you ask me! New Buffalo Wild Wings Parmesan Garlic Copycat Recipe with boneless wings coming out soon if you need any new recipes!!
Great information Biolayne! People who go too extreme in a deficit need to make sure they don't go too low on fat and carbs as that will drastically affect mood, hormones, & sustainability regardless of protein intake. I know some girls eating 1200 calories a day that are literally going crazy from a macro imbalance.
This is true! I see it a lot
yup, I have this problem
Wow, this absolutely explains everything I've been experiencing for the past month. Thank you!
I'm not a fan of the other mocking videos, but hey... that's the way he gets his projection and BTW that was how I knew him. But when you drop those instructional videos, man... It's so satisfying. Thank you, Layne.
Thank god almost thought today was Friday
Oh nooo i was wrong all this time.......wait its wednesday.
Me too!
same
Had my hopes up
Tis for me
Just registered on the carbon app. Hoping to see some results these coming months. Tbh, your one of the only fitness experts I actually respect. This is coming from a 43yr old, qualified PT, whose has trained since 16yr old.
Protein synthesis waste alot of ATP. Which means its more expensive to have more protein when it comes to your calorie budget. In general more protein can help burn more calroies. Awesome video as always. Thanks Layne!
Not sure I understand l. Surely that's only the case if more protein in diet leads to more protein synthesis? So you'd had to have been not getting an optimal amount, and you'd have to be weight lifting.
Pretty sure almost everyone in that crowd is eating plenty high protein.
@@libertyprime9307 You shouldn't overestimate the protein intake of an average person's diet. This'll especially be true for people with adipositas or obesitas, where getting 1.6-2.4 grams per kg is even harder. You don't only use protein when you're weight lifting, your body uses it all the time, and clearly not everybody lifts weights. Even in that crowd, not everyone is getting enough protein, which is why videos like this are informative for that group as well.
@@Melesniannon The extra protein synthesis of a person who is obese, can't scale linearly with their weight though. Because they only organ I can think of where obesity would increase lean body mass, is skin.
@@libertyprime9307 Going by your response, I think the confusion is that protein syenthesis is not only used for muscle tissue formation, protein synthesis is every protein the body produces from consumed protein for its own processes. Proteins are used for many things in the body, including glucose and fat oxidation. I'm no expert though so I can't explain the details, sadly.
You are probably right in that it shouldn't scale linearly though, I imagine a person with more lean muscle mass would require more protein on a daily basis. These protein intake recommendations are rules of thumb really.
Creatine increases atp
I just made a video about this last week breaking down the Thermic Effect of Food [TEF]. People don't seem to understand the full scale of benefits of eating more lean protein on muscle building and burning more calories.
I used to do more carbohydrates and lower proteins but I was more tired that way. Higher protein keeps me goin! Carbs are great but mainly just post workout I use em. 😊💪
Wdym protein 'keeps you going'? you must not know the roles of carbs and protein in the body
@@clot8446
Keeps me going because it tastes good and keeps me full and keeps my energy stable. Steak, chicken, egg whites, protein powders, yum! Keeps me full! 😜
Carbs pre workout would be smarter because during exercise, carbohydrates (glycogen) stored in the muscles are broken down into glucose and delivered to the muscle for energy. The more intense your exercise, the more your body relies on carbs for fuel.
@@Lieutenant-Dan
I go 2 gym after breakfast which is 1 cup of oats, 30g of protein powder, 1 cup egg whites, blended up with ice 😋. Oats are more complex carb and gives a nice feeling of satiety and it doesn’t spike blood sugar. I eat fast acting carbs post workout like rice cakes along with a protein shake 😊💪. That’s the only times I eat carbs.
@@Lieutenant-Dan Protein pre workout is a must though, particularly to promote protein synthesis during your workout.
20 grams a day of fat is actually pretty damn massive over the course of even one month. Almost a pound and a half of fat loss with calories equated per month. Incredibly interesting.
80 calories is around 9g fat
the reason is the lower carb content. it lowers blood sugar and insulin. when insulin is low, lipolysis gets up and you burn more fat.
Always love your videos :) Thanks Layne! I usually range between 120-150g depending on my goals/what coach I'm with for comps. But currently sitting at 140g and enjoying that.
On a 2k calorie diet I aim for 120g protein and 28g fiber
Sometimes more or less
I am 5’8 and currently lost 6/18 kg
Another quality explanation, you the man Layne!
Thanks for the content, as always!!
Excellent study break down and analysis. Thank you!
Your video randomly showed up in my feed and even though I’ve known majority of information that you are sharing in this video, I still had to click on it and I don’t regret it at all. I like you so please keep up uploading more content like this - more people need to see this. You’ve just earned a new fan!
Geat information, thank you!! Just what I was looking for!
Sugar is half fructose and half glucose. Fructose has a lower glycemic and insulin impact than glucose does. Fructose has been implicated in visceral fat accumulation as well as insulin and leptin resistance, but if you're eating at a calorie deficit, it's probably better for you than pure glucose is.
Interesting video/study! I would be interested in wether this might change over a longer term and also wether the the results might be much different when doing a PSMF diet where you consume ketogenic amounts of carbs, equally less amounts of fat, very high protein during a very high caloric deficit.
Would like to see more on PSMF in general aswell. Great videos , thank you!
One of your best Layne. Fascinating stuff and please keep the excellent coming.
I wish they would have done this exact study, but with a lower sugar intake in the higher protein group.. I’d be interested to see how much the added sugar negated the TEF.
So much intriguing and objective information!
Great video full of great informations, thanks
Really interesting video Layne. Thanks.
Thank you for these study videos.
I’d love to see this study using a non-sugar laden protein source, too bad.
What difference would it make?
And what difference would that make?
@@biolayne1 maybe increased insulin sensitivity and better nutrient partitioning to the muscles cells? Just a thought.
@@biolayne1 I was under the impression that everyone knew high fructose consumption over the long term causes fatty liver. Maybe I was wrong? Fatty liver causes metabolic dysfunction. Kinda hard to stay healthy with a liver full of fat correct?
www.nih.gov/news-events/nih-research-matters/how-high-fructose-intake-may-trigger-fatty-liver-disease
Secondly, the liver is where fructose has to be processed, so when the liver is processing all that fructose; which is 50% of sucrose (aka table sugar), how is it supposed to efficiently play it's important role in the metabolism of protein? Much less, extra protein?
So maybe, just maybe, if the study had been run without the extreme burden imposed upon the liver by all the extra fructose the results would have been even more favorable for the high protein test group? That's the difference it could make.
Yes I'm surprised at the results from all that sugar and a highly processed protein source! Beef, lamb, eggs, salmon, sardines would be a 1000 times better although they would struggle to get 211g of it a day, but that's why it would be even better, they would be so satiated I'd bet their calories would be lower. They would certainly have to reduce the carbs to get all the protein in.
I do notice more weight loss during a cut when I increase protein to 1.5g per lb of bodyweight compared to 1 g
Thermic effect, more filling, preservation of lean body mass, also steady blood sugar levels meaning you have consistent energy levels and you don’t have points of low energy expenditure, ergo higher metabolism
So i should eat 255g of protein at 170lbs? I only have a slight fat stomach nothing else
Why would they control and equate fat, carbs and sugar!?
To test the effect of protein. I’m not sure how this is not clear...
Great vid. Has Layne done a video on the whole protein/mTOR/lower life expectancy topic?
All food raises mTOR. In fact, carbs knocks up mTOR higher than protein. Besides, on a low-carb diet, there tends to be less hunger and no cravings. it's easier to do fasting and caloric restriction, often without even intending to do so.
@@MarmaladeINFP That's not what Prof David Sinclair in Harvard says.
Thanks Layne great video as always.
What about the impact of high protein diets on longevity? Are there any studies on this?
Love content like this. Also love the app.
Interesting! Definitely wonder if that would hold in the long term - as there is some evidence that low protein diets reduce adiposity , increase metabolic rate etc but it takes about3 days of low protein for these effects to occur - via fgf21 etc.
Really great video post. Thanks.
Thank you, good information
Great content.
Thanks Layne. Love the way you present data. I am a fellow science geek and have looked at studies showing that over time high protein diets cause insulin resistance. I eat a high protein diet but this did make me wonder. Any thoughts/ evidence for or against this? Would really appreciate your thoughts. Cheers
Any food that spikes insulin can lead to insulin resistance if you're eating it all day - ie carbs and protein CAN lead to insulin resistance, but only if you are consistently spiking your insulin during the day. In other words, you become insulin resistant if you are exposed to insulin throughout most of the waking day.
@@unchevalier777 this is not true. getting fat causes insulin resistance. protein doesn't, don't listen to this guy.
following
the huge difference between low carb had hig carb diets is not showing in a calorie controlled diet. it only shows when there is no calorie control. then the perceived satiety is the controlling mechanism. and then low carb diets show their effectiveness.
Dr. Norton, great video! Can you make a video answering some of the claims made by Dr. Paul Mason from the Low Carb Down Under channel
I don’t have time to debunk every moron I’m afraid. And he’s a fucking moron
He won't debate bart kay because he knows he will look silly 😋
He reads studys minipulates the explanation to go with his mainstream education laughable 😂almost as bad a Thomas delaur
When you said they lost more fat on the high protein diet..which was 20g fat loss per day, is it because they were in a caloric deficit? Because I'm eating a high protein diet too (around 1.3 grams protein per pound of body weight). However, I'm eating in a 200-300 caloric surplus right now so I wanna know if I have a chance of losing any fat here. I know it's probably a "no" but just wondering.
Actually I wish the video was longer.
Love the content.
proteins are used for both muscle synthesis as well as energy production. Doesn't this mean that protein calories are different than calories from fat and carbs???
Cool study
Good stuff Layne!!💪👏👍👌😎
Do my heavy weight training and caulastincts. Per my doctor I increased my protein intake to about one gram per pound of body weight and I gained muscle. It was to lowery a1c.
There is no benefit to consuming protein above 1.6g/kg or 0.8g/lbs.
Yes it is satiating, so is fiber.
No it doesn’t build more muscle above the cut off point, which is around 120g protein for most people.
Great video, love all the info you give us
Layne also said in the past that with calories equated, sugar intake doesn't matter either... But it matters in this study?! Or actually the high protein diet had the higher sugar so the protein offset the additional sugar and still lost more weight eating higher sugar?
Wtf are you on about?
@@biolayne1 😂😂😂😭
Curious as to what you have found the research has shown on protein raising IGF-1 and potentially causing cancer. I have read from 2 different nutritional doctors, Dr. Gregor & Dr. Fuhrman, that they say the higher IGF-1 may lead to cancer. They also say that too little IGF-1 may lead to cancer. What is your take on too much protein/IGF-1?
if it is coming from dr. greger's mouth, then you practically know that it is not true. he does not understand the difference between correlation and causation. his brain suffers from protein deficit.
If I remember correctly, Layne pointed out that the relationship between increased IGF-1 (or was it mTOR?) with resistance exercise is much stronger than with diet, meaning that people who lift see much higher levels of IGF-1 (or mTOR, again, not sure which one it was). Yet, people who lift, on balance, are less likely to get cancer. In his opinion (once again, if I remember correctly), this is all mechanistic speculation at this point and the actual human outcome data does not support the hypothesis.
How can you hit 3-3500 Kals per day with just protein and fat; no carbs. Is it possible for bulking?
You mentioned variability in energy burn due to protein sourcing. What were the higher end protein sources vs lower end protein sources?
Love these videos
Wow I love videos like this because I learn so much abs how I can change my macros to fit my goals
How do you decouple the effects of insulin levels here between the two diets? Higher sugar intake means higher acute insulin levels?
Where does gluconeogenesis come into this discussion considering that amount of protein?
Would the 179 grams of sugar in the protein be added on to the carbohydrate intake?
Can you make a Science Video about l-tyrosine and other aminos?
Ray Peat diet maybe next diet video ?!
I am sure I missed something, but isn't it possible that the higher energy spenditure comes also from the higher sugar intake in the protein supplement they were taking?
Great information. Thank you for taking the time to share this study. :)
I'm a fat guy who downloaded your app a couple weeks ago. I only used it occasionally but my mindset has changed and I'm sticking to HIGH protein diet. It's so hard to consume enough protein for me and be hungry still. Started 265 Lbs and now I'm down to 165 with a goal of 225 before June 15th. Goal of 10 lb loss every month. Ice decided to stick with a 1500 to 2000 calorie diet depending on how much cardio I do a day or if no cardio at all. I have not eaten a lot of carbs or fats recently and have had bad headaches. Any advice?
Probably too few calories. Even 1500 with no cardio is probably too hard to get enough carbs/fats to give your body enough energy if you are eating enough protein. Hence the headaches. Remember that carbs especially are protein sparing so can help how your body used the protein you consume more efficiently
medium intensity burns protein as well. try to eat skyr.
Headaches are due to dehydration.
Drink a glass of water and add some salt to it for instant relief.
Great info Layne! Thank you for sharing in terms we can understand! I do have a question, if I wanted to calculate my lean body mass, how would I do that? Do you explain in on Fat Loss Forever? I just bought it! Really looking forward to learning from you :)
I wonder if they had less suagar n the had more food would they burn more fat same if they whole food vs shakes i wonder if it changes callories burn
Dear Layne, the g/kg figures work out to ~3.2-3.5 g/kg in the study. This is the range the high protein reccomendations gave recently as well. But what about bigger individuals, like someone over 100 kg and maintaining at 4000 kcal? Should he consume around 4 g /kg protein (4000*40% / 4kcal)? Are diminishing returns and risk of "too high" a concern?
Hell yes there are potential issues with over-consuming protein. And 100 kg at 8% BF is much different than 100 kg at 50% BF. And people here seem to think that eating a 40% protein diet at maintenance level calories is easy. Wrong. Protein is high satiety food, and a 40% protein intake is most often associated with a cutting Protein Sparing Modified Fast (PSMF) or a short term pre-bariatric surgery diet.
Use your height in centimeters and eat that much protein
if each individual serves as their own control and a person physiology favors a particular diet then how can that serve as an ideal control ?
given that 300-500 cal deficit seems to be what is recommended for fat loss 80 cal is quite relevant. Sure not a large percent of total calories but getting 15-30% of your deficit sorted just by better macro choices makes fat loss much more sustainable. This hasnt even counted for the fact that protein tends to be more satiating making sustainability even more likely.
Protein *and* fiber is satiating.
No we don’t count the thermic effect of food into the 300-500 calorie deficit.
This is a bonus.
How does autoimmune hypothyroidism affect one's metabolic adaptivity, e.g. are they able to successfully reverse diet if they are reliant upon exogenous t4?
This is a very interesting video. If I understood you correctly, you are OK with a diet high in sugar as long as you’re getting high protein as well. I also took from this that the greatest thermic effect of food comes from protein, followed by carbohydrates and fat last. Question: Would a diet high in both protein and fiber be a good combination if you’re interested in building muscle and losing fat?
Getting enough fiber is so important for overall health
I wonder if metabolic chamber based trials are still useful for these things. From what I understood, doubly labeled water based trials have produced TDEE results that deviated strongly from chamber based studies in most cases. So I wonder if the results would still be the same. And with the set-up from the study: doesn't protein has higher TEF and such? So that's another thing making such studies hard. So while interesting, I'm not sure if the results are actually useful....
If protein has about a 25% thermic affect then wouldn’t eating 200 g of it a day corresponds to about 200 cal extra burned?
I saw a Tweet from Kevin Hall where he correctly stated that "DLW estimates mean CO2 production, not energy expenditure (EE)". Any idea why that might be? If it's for a free-living condition why was it used in a metabolic ward?
As a comparator for days the subjects were not in the metabolic chamber
@@biolayne1 Ah okay. What about the issue that Hall brought up about how it isn't used for EE. I assume when he says this he means just not appropriate for EE. I'm not sure how true that is.
Layne, I have a question:
If your daily maintenance is 3.000 kcal and you do eat 3.000 kcal/day, but you do have a cheat meal once a week (let's say you get 5.000 kcals every sunday, instead of 3.000), you will maintain your weight over time? Or you will constantly gain weight until a new higher maintenance level it's reached, and then stabilize at a higher weight?
You'd gain weight over a period of time
Yeah you’re spilling over 2000 calories weekly. Not a good idea in the long term bro
Yeah what you want to do is set an overall calorie target for the week. Screw "indulging ln the weekend". 🤦🏻♂️ You'd mess up all progress that was gained during the week.
but nobody eats exactly the same amount of calories. and nobody knows the exact energy expenditure over the day. this is impossible to get right!
if you gain 1kg of body fat in a year that means over a year you ate 9000 kcal too much. this is only 25kcal too much per day. if your energy expenditure per day is 2500kcal, 25kcal means eating only 1% too much.
no one on this planet can match the in/out balance with an accuracy of 1% or lower.
and this is where ghrelin and leptin are coming in. a low carb diet reduces insulin and that increases lipolysis and fat burning and a higher protein content increases satiety / lowers ghrelin and you stop eating. this way it is easier to maintain an energy deficit without calorie counting.
You can either choose to do more cardio to burn off the surplus or go into a caloric deficit to compemsate fpr thr surplus.
Loved it
But 3 days? How can we be sure about long term effects?
179g of sugar??
How to get rid of cellulite on back of legs and a thigh bump. My mom and sister also have cellulite and I know most women do, but I'd really like to tone the back of my legs and bum. Is there a certain diet for that and workout?
There is no diet or workout that triggers localized fat burning.
By losing weight/fat from all parts of your body you will have less cellulite.
The best way of burning body fat is by building more muscle (this is what women mean with toning).
I highly recommend doing Leg day 2x per week aka squats, deadlift, leg press.
Hip thrust helps building a toned butt if you are interested in that
You can start with just the lightest bar in the gym and then slowly add weights.
I generally add between 2.5 kg to 5 kg per week on top of whatever you can handle.
This is called progressive overload.
Every week you become stronger.
Than kyou
Because of your knowledgeable and professional videos & 2 long form interviews with dr. Huberman I was able to modulate nutrition, Protein and supplements regimen & WOW what a major major difference.
My F45 workouts are now on fire 💥💥💥💥💥
My Lean body mass stats are beyond impressive 🎉🎉🎉
I am amazed how targeted nutrition/supplements fitted together so perfectly to give an optimal results.
👊🙏🙏🙏👊
Never thought of it in the way where people who do low carb diets don’t realize they are just upping their protein intake. Great video!
The ketogenic diet is all about high fat and high protein, which is why tons of people have success with it long-term. The carnivore diet puts everything into hyperdrive because only the most nutrient dense bioavailable foods are consumed.
Having said that, these two diets won't work for everyone, but for the vast majority of people on this earth they will work wonders beyond their wildest imaginations.
@@KyleRBell-pe7yy What about the effects it has on your cholesterol?
Misinformation. The Standard Ketogenic Diet is not "high protein." A high protein diet is high protein, and it can result in ketosis if carbs are low enough, activity level is high enough, etc.
Hi Dr. Norton. Isn't this essentially just the additional thermic effect of protein?
Yes, which he said, but the fact that more fat was lost in the high protein group is also an important finding (-20g vs +1g per day)
@@stephenr85 This just doesn't sound like a new discovery but more of just an affirmation of what we already know. High protein diets are good.
@@edwinatwell7423 yer agreed, but it’s nice when we get confirmation on things we think we know
@@stephenr85 So does that come out to an additional 180 calories (20g of F) per day of fat loss?
No because this was BMR differences too I think
Great content
If I just add 140 grams of protein (via ground beef) to my diet can I lose weight ??? I can’t seem to go carnivore the cravings get me every time.
From what he said in this video it is slightly better to have more protein, but the most important thing if you are trying to lose fat is to have less calories than you need. Try to find out how many calories per day you need and eat a little less than that. Eating high protein is good. Low carb or low fat are basically the same as long as you have a calorie deficit so you don’t need to go carnivore. You can have whatever source of protein you want it doesn’t need to be ground beef. Hope that helps!
@@marilynjones5749 oh I see! Well that does make sense if you’re doing it for health benefits I guess. I know me personally when I’m dieting I can’t go for a diet that cuts out any one food group because it will make me crave it specifically and I will go nuts binging! So I keep my dieting time as short as possible but eating all food types. But everyone is different! So if it works for you that’s great!
When people say" a calorie is a not a calorie" they mean "the body treats macronutrients differently due to metabolism." At a technical level I understand it's equivalent to saying a "pound is not a pound," but we know a person saying that is meaning "a pound a fat is not equivalent to a pound of muscle" because of the metabolic demands of the tissue and the way it changes a person's observed physique.
No just no.
Some people are smart and most are stupid.
Some people might mean what you personally think, most do not.
Most people are stupid and can’t interpret data.
I’ve got a question. I’ve been on a high-protein diet for almost a year straight now. I’ve been combinating my protein with veggies, fruit and I’ve been alternating periods of high-carb (maintenance) and low-carb (deficit). The last blood test I had did tell me that my cholesterol was high (235, max is 200). Does muy diet have to do with it? In previous blood tests it was fine. I do RT 4 times a week. If Layne or anyone can shed some light on it it would be great, thanks.
@Bill T sometimes it’s difficult… plant protein is not the best in taste hehe.
total cholesterol is not important at all. the most modern factor is triglycerides/HDL-C. if you use this factor, you can ignore total cholesterol and LDL.
if this factor is too high, then your carbs are too high.
@@stefanweilhartner4415 hello Stefan and thanks for replying. Ratio comes out at 1.21, heard somewhere that ratios lower than 2 are fine. Thanks for your reply, I’m due to another blood test this month so we’ll wipe out anu doubts :)
@@martar.8095 great!
@@stefanweilhartner4415 hello again Stefan. Switched to your average western diet with good amount of protein a few months ago and cholesterol went back to normal. However the ratio stays exactly the same, looks like the ratio is a much more accurate measure of cv risk than total cholesterol because apart from the diet, my lifestyle didn’t change a bit between tests. Sorry for the text and have a nice day :)
sei il migliore !!
I don't get it honestly... I might be a moron, but how is this news that higher protein increases expenditure simply by definition of having a higher effect on TEF.
I wonder the same, I'm pretty sure this was already known. I mean I already knew this so I probably read it somewhere.
no news just fun to know, most idiots dont know about TEF so this is news. and layne is all about research, 1 day he will bring a research that sky is blue and water wet and sex fun, as if we didnt know this before
What Study are you talking about? The study you put in your description says that the participants ate in a ≈40% Caloric surplus for 56d, not maintainance for 3d.
Damn put in the wrong link. Nice catch! pubmed.ncbi.nlm.nih.gov/33247306/
does calories in chicken breast makes fat? im taking 1kg of chicken breast everyday which has 300gram of protein and 1600+ calories. does that calories from breast count as fat?
Everything you eat has some units of fat.
You gain body fat even when not over consuming in fats though.
All macros can result in fat gain.
If you rephrase your question I can give you a more personalized response.
Too well explained 👏🏽
I watch other youtube that said protein shake is simple protein so it didnt increase metabolic rate is it true?
10:00 "The 'metabolic advantage' of reduced carbohydrate diets is not due to the reduced carbohydrates, it is due to the higher protein content."
Absolutely incorrect. The Standard Ketogenic Diet (Atkins, Phinney and Volek, Westman) aimed at Nutritional Ketosis suggest an "adequate" protein intake, not a "high" protein intake described in this study. Now, if one was to compare Dr. Naimen's P:E diet to the SKD, then this comment might apply. Reference protein clamped diet studies of Lustig/Hall.
High fat diets are horrible long term... look into it.
I need someone to help me figure out is it protein grams per pound of ideal weight, lean body mass or my current (obese)weight ?
Hi, I don't know if I understand perfectly what do you want but, if I get it right you need between 0.5 to 1 gr of protein per bodyweight. For example, I weight 145 pounds and my daily protein intake is about 110 to 140 gr. Sometimes I eat less, sometimes more. My body fat is around 29-30% but I have a good amount of muscles mass too. I'm 167 cm tall (I think is 5'5''?, Sorry I'm Italian so I misure everything in kg and cm), I'm currently working out 6 times/week (at home) and I'm in a caloric deficit of 1700 cal/day. I'm losing around 1 pound each week. I consume 560 cal for my protein intakes and the others 1140 from fat and carbs... (Typically I follow 35% proteins 20% of fat and 45% from carbs).
2gr per kg, 1gr per pound minimum. optimal is higher depending on ur lifestyle and activitiy and goals
What about the claim sugar increases metabolic rate?
No you don’t burn more calories by eating sugar
Yes it can increase your NEAT aka walks or jumping more.
Maybe you should look at it as a high sugar diet. I think it's easy to find that sugar is very prometabolic, and in the long run, much more than protein. Btw, starch has a higher influence on insulin than sugar. Sugar stabilizes insulin, starch spikes insulin
Sugar is culprit of most diseases due to its a drug worse than cocaine most of the population are addicted to it.. Not an exogenous requirement atall.. Non satiating toxic crap that has no nutrional value for your body atall.. Just a cheap energy source that WILL MAKE YOU FAT AND WANTING MORE. This guy avoids mentioning the deep reality of sugar all you have to do is look around obesity everywhere diabetes numbers all time high...
Werent a cool study! 3 days is NOT good study gtfo 😂
Pathetic.
Bro I dont get why the high protein group got 170+ grams of sugar difference from? What freaking whey did they use and how much?
My guess is that this is an experimental batch. This was the funder of the study: www.almased.de/produkt/
Thanks for sharing! Interesting study! I love my high protein diet! Just recently completed a 500g day of protein that I will be sharing, 300g on average for the week. Overkill? I like experimenting with my diet lol
Experimentation is fine, but you don't want to be a Darwin Award winner: en.wikipedia.org/wiki/Proteinuria
@@bidnow2946 Agreed. Too much or an excess of anything can lead to problems. I was not aware of proteinuria. I find protein to be the most satiating of all the macros at the minute. Will have to look into balancing it out with more fats. Thanks for sharing the info!
Bruh how much meat is that?😳
@@full-timepog6844 th-cam.com/video/i17p0M7w2Ao/w-d-xo.html I think it was around 1.4kg-1.5kg roughly
That’s rough on your liver man
Would be interesting to see if that extra 80 calories burnt somehow over time, over a longer period of following this higher protein diet gets leveled out compared to the lower protein diet.
Can/Has Biolayne do/done a video on meats effect on the human body? Some studies I've seen say that meat in general but red meat specifically has a huge effect on cholesterol and other health markers. I'd love to see Layne's take on the meat debate.
I do believe he has made videos about food impact on cholesterol.
Most carnivores does not have a risk of heart attack and they do eat a lot of fat and no carbs.
Eggs specifically Layne said is healthy.
Specific cuts of meats idk what he said.
High protein diets increase the distance that your coworkers stand from you
Everytime i do a high protein diet, and i sweat ecercising, i smell like amonia 🥲
@@KevinRamirez-je3qj
I generally just get a lot of protein and fiber farts.
Very smelly.