View Full Version : Does Excess Protein Make you Fat?
The common mantra in nutrition circles has traditionally been protein intakes above requirements (and requirements also a hotly debated topic..) "will just be converted to fat." The reality is, that's not true, and like so many things, a lot more complicated than the simple 4/4/9 model taught. In a nut shell, it's actually difficult to add bodyfat eating excess protein compared to fat and carbohydrates. If one wants to get into the science of it, a recently published review written by a buddy of mine, is a good place to start to understand that topic:
The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786199/)
If you don't want to slog through that paper, and just want my down and dirty jaded POV on the matter:
https://brinkzone.com/does-excess-protein-make-you-fat/
Doc Safari
07-23-19, 14:26
I've always thought it was carbs that made you fat.
I've always thought it was carbs that made you fat.
Ultimately Excess calories are what make you fat, and excess calories from fat and carbs the primary drivers of that, much less so for protein. In fact, it's exceedingly difficult to add bodyfat from excess protein intakes. That does not = eating nothing but protein is a good idea from a health POV long term, but higher P diets do tend to get better results in fat loss in my experience and generally supported by the data. Full paper linked if you want the granular details.
I just want to eat Keto and pin test cyp
But the majority of doctors are losers in this regards
Sent from my iPhone using Tapatalk
I just want to eat Keto and pin test cyp
But the majority of doctors are losers in this regards
If it didn't have a negative impact on your lipids and it was an approach you could maintain for the long term, I'd say go for it. However, that's rarely if ever the case in my experience.
If it didn't have a negative impact on your lipids and it was an approach you could maintain for the long term, I'd say go for it. However, that's rarely if ever the case in my experience.
The keto or the test?
Because I can eat beef [emoji3052] for a long... long.. time
Sent from my iPhone using Tapatalk
The keto or the test?
Because I can eat beef [emoji3052] for a long... long.. time
Both can, but not in all cases, and the combo likely to increase the chances of that as both can be contributors. However, TRT does not appear to raise the risk of CVD, and some data suggests it lowers the risks and or, has no impact on CV events. Keto is still something of a moving target on that score. I'm not a fan.
Both can, but not in all cases, and the combo likely to increase the chances of that as both can be contributors. However, TRT does not appear to raise the risk of CVD, and some data suggests it lowers the risks and or, has no impact on CV events. Keto is still something of a moving target on that score. I'm not a fan.
https://uploads.tapatalk-cdn.com/20190723/5ac0c2a8858dc048893914bc407d8abb.jpg
Sent from my iPhone using Tapatalk
Diamondback
08-26-19, 20:43
I think we can bust this one, I'm on a steak/chicken-and-salad diet with the odd sandwich here and there (high protein, high fiber, moderate healthy fat and low net-carb) and this morning, from a high of almost 240 three months ago this five-by-five's fat ass is now down to 217.4 as of this morning.
I figure when I hit an evening high of 215 or less (my norm seems to be I gain around a pound through the day then burn it overnight in "normal resting," less gain if I'm actually doing physical labor like shoving 400# of wheelchair around all day), then I'll reward myself with a pasta binge and take a break for a week before I go back to it. I doubt I'll make my all-time low of 160 before my 40th (and really, that was a bit unhealthily low for my particular frame despite being five feet six), but I'm aiming for 200-or-less to be happy and if I can get to the 175-180lb. range that'll be a bonus.
Protein is thermogenic. It takes more energy per calorie to break down protein than both carbs and fats.
Protein can be turned into glucose, based on demand, by our metabolic system. Allowing the body to regulate its own blood sugar, instead of spiking and bottoming out by adding sugar? In my book, vastly superior for both overall health and performance.
I've been eating in a high-protein, moderate fat, near-zero carb regimen all year, and I've never felt better.
Ultimately Excess calories are what make you fat, and excess calories from fat and carbs the primary drivers of that, much less so for protein. In fact, it's exceedingly difficult to add bodyfat from excess protein intakes. That does not = eating nothing but protein is a good idea from a health POV long term, but higher P diets do tend to get better results in fat loss in my experience and generally supported by the data. Full paper linked if you want the granular details.
Potatoes are good for suppressing appetite. I just lost 40lbs on a carb diet.... Now that I feel I have lost enough weight I'm eating eggs as well as potatoes. Never felt better :) Pics taken yesterday.
The main thing that makes you fat is FAT.... The way food is prepared is what makes the biggest difference, stay away from fat and oils and you are half way there.
Potatoes are good for suppressing appetite. I just lost 40lbs on a carb diet.... Now that I feel I have lost enough weight I'm eating eggs as well as potatoes. Never felt better :) Pics taken yesterday.
I'm not aware of any unique effects of potatoes suppressing appetite, but the most satiating macro nutrient by far is protein.
Potatoes are good for suppressing appetite. I just lost 40lbs on a carb diet.... Now that I feel I have lost enough weight I'm eating eggs as well as potatoes. Never felt better :) Pics taken yesterday.
I'm not aware of any unique effects of potatoes suppressing appetite, but the most satiating macro nutrient by far is protein.
The main thing that makes you fat is FAT.... The way food is prepared is what makes the biggest difference, stay away from fat and oils and you are half way there.
That's a lot of mythology for one post bro. If it's simply fat that makes you fat, why do people lose weight on keto diets?
I'm not aware of any unique effects of potatoes suppressing appetite, but the most satiating macro nutrient by far is protein.
It's because potatoes are filling. You can't eat a lot and they are low in calories, combine the two and you will lose weight guaranteed, so long as they are not cooked in oil or fat. Worked for me perfectly.
That's a lot of mythology for one post bro. If it's simply fat that makes you fat, why do people lose weight on keto diets?
I can't explain that as I have no idea what a keto diet is.
PS. If a high carb diet is nothing like keto how come I lost weight easily ?
It's because potatoes are filling. You can't eat a lot and they are low in calories, combine the two and you will lose weight guaranteed, so long as they are not cooked in oil or fat. Worked for me perfectly.
Vegetables are more filling and far lower in calories, so that's not something unique to a potato. Potatoes are mostly starch of course and most would view them as less than ideal food to focus on for weight loss. Having said that, if it worked for you, drive on I say. Remember however statistically speaking, getting the weight off is not the hard part, keeping off is the hard part and any diet/nutritional approach that does not account for that, is fail. Good luck.
I can't explain that as I have no idea what a keto diet is.
Then I'd advise you not to give nutritional advice if it's clearly not your lane.
PS. If a high carb diet is nothing like keto how come I lost weight easily ?
Because you ingested calories below your required maintenance for a long enough period of time to lose wight, for the same reason others lose wight on which ever diet they follow.
Cuz calories.
Vegetables are more filling and far lower in calories, so that's not something unique to a potato. Potatoes are mostly starch of course and most would view them as less than ideal food to focus on for weight loss. Having said that, if it worked for you, drive on I say. Remember however statistically speaking, getting the weight off is not the hard part, keeping off is the hard part and any diet/nutritional approach that does not account for that, is fail. Good luck.
Keeping my weight the same will be easy, if it starts to go up I can just go back into potatoes heavily again and lose weight in an instant.
Then I'd advise you not to give nutritional advice if it's clearly not your lane.
You have not yet been able to tell me what a keto diet is, it looks like both of us don't have a clue.
Because you ingested calories below your required maintenance for a long enough period of time to lose wight, for the same reason others lose wight on which ever diet they follow.
Cuz calories. I started losing weight immediately, there was no long period of waiting.
Keeping my weight the same will be easy, if it starts to go up I can just go back into potatoes heavily again and lose weight in an instant.
The experiences of millions of people who lose weight, shows that's not the case. If that's how to works out for you, great.
You have not yet been able to tell me what a keto diet is, it looks like both of us don't have a clue.
LOL, ok sport.
LOL, ok sport. I'm still waiting.
The experiences of millions of people who lose weight, shows that's not the case. If that's how to works out for you, great. looks like millions of people are highly successful in losing weight on a high carb diet, I'm far from alone.
Diamondback
08-31-19, 19:05
getting the weight off is not the hard part, keeping off is the hard part
No kidding there. Two-day break put five pounds back on. :(
Lessons Learned for my own application:
1. Space "break days" with at least two "good" days in between.
2. Carbs no later than lunchtime.
Generally I can get away with being a little sloppy, as long as it's one meal a day--I can do a burger or pasta at lunch as long as I follow it with a Cobb/chef/similar salad or a keto-shake and meat/cheese snack-pack for dinner, and can usually slip by a small handful of M&M's or similar on my way to the john in the morning. (Pattern seems to be the earlier it is in the day the more I can get away with, I can do a little sugar as a "booster" to get me going as long as it's followed with a protein/fat "sustainer" to *keep* me going through the sugar crash.)
No kidding there. Two-day break put five pounds back on. :(
Five pounds in two days ! How is that even possible ?
Looks to me like you need to stay on a healthy diet all the time.
As for me I will never eat cheese or a burger again.
PS I LOVE bacon, I've been eating back bacon raw, the taste is far superior to any cooked bacon. :)
Don Robison
08-31-19, 19:24
PS. If a high carb diet is nothing like keto how come I lost weight easily ?
Calorie deficit, eating only potatoes is a horrible idea from a nutritional standpoint. You would have to eat 14 large potatoes a day just to get the minimum required protein for a sedentary average size man. You could have done the same thing buy only eating asperagus or beats or twinkies for that matter as long as you stayed at a calorie deficit. It doesn't mean it's healthy.
Calorie deficit, eating only potatoes is a horrible idea from a nutritional standpoint. You would have to eat 14 large potatoes a day just to get the minimum required protein for a sedentary average size man. You could have done the same thing buy only eating asperagus or beats or twinkies for that matter as long as you stayed at a calorie deficit. It doesn't mean it's healthy.
I full agree that eating potatoes alone is a bad idea from a nutritional standpoint. The nice thing about them is that they are much more filling than asparagus or twinkies :) and it's hard work to eat a lot of them, which cut's down on the calories big time. I wanted to lose weight without feeling hungry, potatoes did that for me.
My reasoning is that I don't need any extra nutrition when I want to lose weight, the fat I am burning is natures store of nutrition designed to be used up in hard times... I think nature has provided all the nutrients I needed. indeed I have only felt better and fitter as I progressed.... Happier too if you can understand that.
Been eating "Keto-ish" for about two years now. Never felt better: fat % around 12; great workouts; lots of energy; great sleep. I say "Keto-ish" as I don't think I am in 'strict' ketosis (probably minimal to medium ketones) as I cheat on occasion with a couple potato chips, a spoonful of ice-cream, etc. I don't eat pasta, flour, taters, etc.
The more research I do, the more it looks like insulin is the culprit for weight gain, metabolic syndrome, etc. Insulin is apparently being targeted by more and more physicians as they study the interaction on calories, the endocrine system, exercise, etc.
I'm glad no one mentioned the "calories in v. calories out" canard....that was disproved back in the 1920's. A great book to read up on the issue of that myth is THE CASE AGAINST SUGAR, by Gary Taube (?). I just finished it and he slays a lot of dragons in there.
Will, that may be a good book for you as he does a great job at listing the various studies from which he draws his theories. There's a LOT in there ti unpack.
But, in the end, I think you summed it up best by saying whatever works for you......
Been eating "Keto-ish" for about two years now. Never felt better: fat % around 12; great workouts; lots of energy; great sleep. I say "Keto-ish" as I don't think I am in 'strict' ketosis (probably minimal to medium ketones) as I cheat on occasion with a couple potato chips, a spoonful of ice-cream, etc. I don't eat pasta, flour, taters, etc.
The more research I do, the more it looks like insulin is the culprit for weight gain, metabolic syndrome, etc. Insulin is apparently being targeted by more and more physicians as they study the interaction on calories, the endocrine system, exercise, etc.
I'm glad no one mentioned the "calories in v. calories out" canard....that was disproved back in the 1920's. A great book to read up on the issue of that myth is THE CASE AGAINST SUGAR, by Gary Taube (?). I just finished it and he slays a lot of dragons in there.
Will, that may be a good book for you as he does a great job at listing the various studies from which he draws his theories. There's a LOT in there ti unpack.
But, in the end, I think you summed it up best by saying whatever works for you......
Brother, that is not the case and and end of the day, energy flux (ergo calories) still rules all and no studies have disprove that, not in 1929 nor 2019. I don't tend to read people's books on the topic, I read the primary data. I'm a scientist and do that chit for a living. Taube's is considered a total joke among legit nutritional scientists, and got his ass kicked badly in a debate with a buddy of mine not long ago.
While it is more complex under the hood than simple cals in/out, that's still the primary driver of weight loss/gain.
My advice, ignore anything Gary Taube's has to say on the issue. He wants to sell books, not progress nutritional science. He cherry picks data and or misrepresents data to convince people sugar is the evil of all things, and it's BS.
When keto diets are matched for cals (iso caloric) and protein matched, weight loss is the same. It's still the calories that caused the wight loss. There may be some different metabolic effects between say keto (VLCD diets) and more traditional approaches, but weight loss is similar/same depending on the study.
I tend to support what people find works for them, but (1) when they start to also modify the science/facts to their own POV, such as other member who claims it's just fat that's the cause and never heard of a keto diet, I will correct it and (2) repeat, getting the weight off is not the hard part, keeping it off is, so the real issue is what approach leads to permanent weight loss and does not degrade health.
As far as Keto is concerned RE, the above points, data is mixed and I personally am not convinced it's a good long term strategy for most people. Article on my site also gets deeper into the overly simple 3500 cals per lb rule to get more granular:
https://brinkzone.com/is-the-dieting-rule-3500-calories-per-pound-weight-loss-correct/
sniperfrog
09-02-19, 12:30
Five pounds in two days ! How is that even possible ?. :)
Water weight. You can easily fluctuate 5lbs or more in water weight depending on what you ate. That’s how UFC fighters lose 20lbs in a week and gain it all back in 24 hours.
NoBodyImportant
09-02-19, 16:27
Interesting
The nice thing is that these days you can identify as anything you want to be , that being the case there is no need to diet. I know a big fat bloke who identifies as being thin, he is a translender.
Outlander Systems
09-12-19, 08:58
I leaned up significantly eating Keto; and felt great. The only downside was my cholesterol went hyperbolic.
Both can, but not in all cases, and the combo likely to increase the chances of that as both can be contributors. However, TRT does not appear to raise the risk of CVD, and some data suggests it lowers the risks and or, has no impact on CV events. Keto is still something of a moving target on that score. I'm not a fan.
teufelhund1918
09-12-19, 09:51
I've tried some diets. What I've found in the end is that fad diets haven't worked for me. Basically it is a permanent change in diet to eating healthy and exercise that works best for me at least. Plenty of fruits and veggies with some protein and daily exercise... which is hard for me sitting behind a desk all day long to get motivated after work to workout.... plus I love my Gen. Tso's chicken! But I cut eating out so much and that has helped with some weight loss. Getting into walking and running regularly now and I've dropped about 20 lbs since starting.
I've tried some diets. What I've found in the end is that fad diets haven't worked for me. Basically it is a permanent change in diet to eating healthy and exercise that works best for me at least. Plenty of fruits and veggies with some protein and daily exercise... which is hard for me sitting behind a desk all day long to get motivated after work to workout.... plus I love my Gen. Tso's chicken! But I cut eating out so much and that has helped with some weight loss. Getting into walking and running regularly now and I've dropped about 20 lbs since starting.
How long is it since you started dieting ?
teufelhund1918
09-14-19, 17:30
Which time? Lol... been on it for a few weeks now. I've lost 20 lbs so far. I want to get back down to about 225. Felt good there. I've had some injuries over the last few years along with getting a desk job. End result has been putting on alot of weight unfortunately. I try to eat healthy, but being single makes it hard to be consistent when I'm running around alot. Pretty much I know what to do, just not disciplined enough to stick to it!
Powered by vBulletin® Version 4.2.5 Copyright © 2024 vBulletin Solutions, Inc. All rights reserved.