How much Protein do I need to lose body fat?

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Replies

  • MityMax96
    MityMax96 Posts: 5,778 Member
    If you are trying to lose weight, you need to be in deficit.

    Protein you want to be at 0.8 gr - 1.0 gr / pound of body weight.
    And also lift weights.

    This will help preserve your muscle, while in deficit.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

    Read down to the part about re-feeds.

    I eat a lot of carbs, and I am fairly lean
  • Zorinn
    Zorinn Posts: 40 Member
    http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

    Read down to the part about re-feeds.

    I eat a lot of carbs, and I am fairly lean

    You look like you have absolutely no body fat to lose. :p I don't think you need to worry about fat loss when you already look cut up as ****
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

    Read down to the part about re-feeds.

    I eat a lot of carbs, and I am fairly lean
    Same here...though not quite as lean as you are. :smile:
  • SideSteel
    SideSteel Posts: 11,068 Member
    I'm on a cut right now where I don't eat carbs, and I eat on a caloric deficit. Cutting carbs isn't NECESSARY, but it does help speed up the process. Then again, everyone's body is different. Not everyone will get the same results.

    Losing body fat --> lower calories(calculate based on TDEE) and stick to a low cal diet, having a cheat MEAL (read, not day) once every week to two weeks to help boost the metabolism so it burns more fat.

    Cutting carbs will not speed fat loss. It might speed overall initial weight loss through water loss but that's temporary and potentially misleading.

    Cheat meals will not speed up your metabolism. There's nothing wrong with them but they do not present a metabic advantage over consistent caloric deficit intakes.

    When you eat at a caloric deficit for an increased period of time, the body adjusts to it. Having a small cheat meal (nothing crazy like a box of donuts obviously) helps "shock" the body back into burning more, which speeds up weight loss.

    On the topic of carbs, yes cutting back carbs helps fat loss, and weight loss in general. This isn't to say that you need to cut out healthy carbs like brown rice or sweet potatoes. However, dropping the bread, pasta and any other form of blood glucose spiking foods *WILL* help shed the weight.
    I'm curious as to where you get this information from. There is no reason to "shock" the body into anything. The only thing that speeds up weight loss is to lower your calories, but this is not always a good idea. There is no reason to cut anything out of your diet. Just eat less than you burn and you will lose weight.

    http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

    Read down to the part about re-feeds.

    Cheat meal =/= structured refeed. Additionally the benefit and need of the refeed is quite context dependent. Leanness being one important variable.
  • MityMax96
    MityMax96 Posts: 5,778 Member

    http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

    Read down to the part about re-feeds.

    Can I ask what your point is about the re-feeds?
  • MityMax96
    MityMax96 Posts: 5,778 Member
    http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

    Read down to the part about re-feeds.

    I eat a lot of carbs, and I am fairly lean

    You look like you have absolutely no body fat to lose. :p I don't think you need to worry about fat loss when you already look cut up as ****

    But back in August, I was not this cut.....
    And in fact, I have added more carbs into my diet since August.
  • NaomiJFoster
    NaomiJFoster Posts: 1,450 Member
    Protein isn't for fat loss. It's for maintaining muscle mass, and helping repair muscles. To lose body fat, you need to cut carbs and only intake healthy fats, ie fish, olive oil, avocado, peanut butter(fresh ground, not the stuff from jars that's loaded with sugar and preservatives).

    I can see why you'd assume you need X amount of protein. But you really just increase the protein to make up for the lack of carbs in your system.

    You are correct that Protien isn't for fat loss it's for repair...but to lose fat you don't need to cut carbs...you need to eat in a deficit and do some sort of resistence training.

    INcreased protien helps keep you fuller longer and again helps repair muscles...most people don't get in enough protien.

    You should have stopped after "eat in a deficit"

    Absolutely NO training is required to lose fat. Zero. Why do you feel the need to lie to people? I don't get it. Yes working out is a wonderful idea but to say you NEED to to burn fat is just a flat out lie.

    yup you are correct...to lose mostly fat and retain muscle you need to eat in a deficit and get in enough protien...guess I forgot a word...

    As well please read the ToS attacks on individuals are prohibited in the forms
    1. No Attacks or Insults and No Reciprocation
    a) Do not attack, mock, or otherwise insult others. You can respectfully disagree with the message or topic, but you cannot attack the messenger. This includes attacks against the user’s spelling or command of written English, or belittling a user for posting a duplicate topic.

    So please in the future if I happen to miss a word but the basics of what I am saying are true DO NOT accuse me of being a liar.

    I did not call you a liar. I said you lied. Please read things twice before responding. If you lie (you did) and someone says you lied, that's not an attack, that's called telling the truth. So posting some TOS quote isn't going to scare me.


    Making a mistake and lying are not the same thing.
  • brower47
    brower47 Posts: 16,356 Member

    http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

    Read down to the part about re-feeds.

    Can I ask what your point is about the re-feeds?

    Apparently, it's metabolism voodoo.
  • MityMax96
    MityMax96 Posts: 5,778 Member

    http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

    Read down to the part about re-feeds.

    Can I ask what your point is about the re-feeds?

    Apparently, it's metabolism voodoo.

    :smile:

    Well there is a reason for a re-feed.
    But I am wondering if she knows why she should.....that is all.
    If she understands the point behind a refeed and what you are trying to accomplish.
  • Zorinn
    Zorinn Posts: 40 Member

    http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

    Read down to the part about re-feeds.

    Can I ask what your point is about the re-feeds?

    Apparently, it's metabolism voodoo.

    :smile:

    Well there is a reason for a re-feed.
    But I am wondering if she knows why she should.....that is all.
    If she understands the point behind a refeed and what you are trying to accomplish.

    I could paraphrase buuuut since this is the article I read when I was initially looking into cutting..

    >One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate. A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week.

    >For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    And do you know what leptin is and does?
    And do you know that the best way to get leptin going again is with carbs??

    For people who are overweight/fat/obese, their body is pretty much saturated with leptin.
    But the body stops responding to the cues to oxidize fat.

    So you cut calories, lose weight....the body begins to respond to the leptin cues.

    As you got smaller, leaner, and less body fat......there is less leptin in the system...
    Reason being is the body realizes there is a shortage of calories/energy. So it cuts back on leptin.

    So you do a re-feed, primarily carbs, not fat......which gets the body kicking up the output of leptin in your system.

    And that is what a refeed is for.....
  • jardimgirl
    jardimgirl Posts: 522 Member
    To lose fat? Eat a calorie deficit. The amount of protein wont matter in terms of fat loss.
    Yes it will because if I don't eat enough protein I'll lose muscle mass instead of body fat..

    No. if you don't strength train, you will lose muscle. You need to lift AND eat protein, or else you will still lose muscle mass.

    I lift but don't eat enough protein.am idoing the work for nothing?
  • MityMax96
    MityMax96 Posts: 5,778 Member
    To lose fat? Eat a calorie deficit. The amount of protein wont matter in terms of fat loss.
    Yes it will because if I don't eat enough protein I'll lose muscle mass instead of body fat..

    No. if you don't strength train, you will lose muscle. You need to lift AND eat protein, or else you will still lose muscle mass.

    I lift but don't eat enough protein.am idoing the work for nothing?

    Quite possibly.

    You aren't doing yourself any favors, that is for sure.
  • Zorinn
    Zorinn Posts: 40 Member
    And do you know what leptin is and does?
    And do you know that the best way to get leptin going again is with carbs??

    For people who are overweight/fat/obese, their body is pretty much saturated with leptin.
    But the body stops responding to the cues to oxidize fat.

    So you cut calories, lose weight....the body begins to respond to the leptin cues.

    As you got smaller, leaner, and less body fat......there is less leptin in the system...
    Reason being is the body realizes there is a shortage of calories/energy. So it cuts back on leptin.

    So you do a re-feed, primarily carbs, not fat......which gets the body kicking up the output of leptin in your system.

    And that is what a refeed is for.....

    I know all this! :p I've been cutting calories, losing weight, and once every two weeks, I will have a refeed day with most of my calories coming from carbs, some protein, and as little fat as possible, without going over maintenance calories on the refeed day. I've also been doing heavy strength training on top of all that, so it's been helping shed off any extra weight.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    And do you know what leptin is and does?
    And do you know that the best way to get leptin going again is with carbs??

    For people who are overweight/fat/obese, their body is pretty much saturated with leptin.
    But the body stops responding to the cues to oxidize fat.

    So you cut calories, lose weight....the body begins to respond to the leptin cues.

    As you got smaller, leaner, and less body fat......there is less leptin in the system...
    Reason being is the body realizes there is a shortage of calories/energy. So it cuts back on leptin.

    So you do a re-feed, primarily carbs, not fat......which gets the body kicking up the output of leptin in your system.

    And that is what a refeed is for.....

    I know all this! :p I've been cutting calories, losing weight, and once every two weeks, I will have a refeed day with most of my calories coming from carbs, some protein, and as little fat as possible, without going over maintenance calories on the refeed day. I've also been doing heavy strength training on top of all that, so it's been helping shed off any extra weight.

    Roger that.

    Good Luck then, sounds like u got it down. :smile:

    For a one day re-feed, you can go over maintenance. :wink:
  • Zorinn
    Zorinn Posts: 40 Member
    And do you know what leptin is and does?
    And do you know that the best way to get leptin going again is with carbs??

    For people who are overweight/fat/obese, their body is pretty much saturated with leptin.
    But the body stops responding to the cues to oxidize fat.

    So you cut calories, lose weight....the body begins to respond to the leptin cues.

    As you got smaller, leaner, and less body fat......there is less leptin in the system...
    Reason being is the body realizes there is a shortage of calories/energy. So it cuts back on leptin.

    So you do a re-feed, primarily carbs, not fat......which gets the body kicking up the output of leptin in your system.

    And that is what a refeed is for.....

    I know all this! :p I've been cutting calories, losing weight, and once every two weeks, I will have a refeed day with most of my calories coming from carbs, some protein, and as little fat as possible, without going over maintenance calories on the refeed day. I've also been doing heavy strength training on top of all that, so it's been helping shed off any extra weight.

    Roger that.

    Good Luck then, sounds like u got it down. :smile:

    For a one day re-feed, you can go over maintenance. :wink:

    I definitely don't use up the whole day when I do a re-feed! Haha. I usually eat WAY below maintenance throughout the 2 weeks, so going above it is nearly impossible even on a re-feed day. Thank you though! And lemme just say, what ever you are doing is clearly paying off! That physique is incredible.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Thank you,
    You are very kind. :blushing:

    I try
  • AvonBell
    AvonBell Posts: 107 Member
    Can anyone point me to research to support the 1g of protein per pound idea? I see this advice tossed around a lot but it feels like some bro science that has gone out of hand.

    Some preliminary googling appears to indicate that this is a myth.

    For example, these guys review the research and settle on 0.82g/lb beyond which there is no benefit:

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
  • SideSteel
    SideSteel Posts: 11,068 Member
    Can anyone point me to research to support the 1g of protein per pound idea? I see this advice tossed around a lot but it feels like some bro science that has gone out of hand.

    Some preliminary googling appears to indicate that this is a myth.

    For example, these guys review the research and settle on 0.82g/lb beyond which there is no benefit:

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    Meet Eric Helms:
    http://www.ncbi.nlm.nih.gov/m/pubmed/24092765/

    EDIT: Although Menno does nice work and that link above that you posted is good stuff. Eric's research was done after Menno wrote the piece you linked.

    Also consider that typical recommendations "on dem internets" seem to range between 1g/lb LBM (which for most people is a good approximate to the .82g/lb number per your link) and 1g/lb bodyweight.
  • AvonBell
    AvonBell Posts: 107 Member
    Yeah, I was going to say that 0.82g per bound of body weight isn't too far off from 1g per pound of lean mass.



    In the comments, Henselmans shares his thoughts on Helms research. He seems to agree with the general thrust but disagrees with the upper end figure Helms lands on based on the comprehensivness of the review.

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/#comment-1080819613



    Anyways, this looks like a case where bro science actually works out. Thanks for pointing me in the right direction.
  • SideSteel
    SideSteel Posts: 11,068 Member
    Yeah, I was going to say that 0.82g per bound of body weight isn't too far off from 1g per pound of lean mass.



    In the comments, Henselmans shares his thoughts on Helms research. He seems to agree with the general thrust but disagrees with the upper end figure Helms lands on based on the comprehensivness of the review.

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/#comment-1080819613



    Anyways, this looks like a case where bro science actually works out. Thanks for pointing me in the right direction.

    Thanks, I had no idea he commented on Eric's paper. I'll check that out.

    Good facebook debate that occurred about two years ago, here:
    https://www.facebook.com/nobull****bodybuildingverified/posts/549313921749876

    ^ Menno, Aragon, Helms in that post.

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