How much Protein do I need to lose body fat?

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.

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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. I don't think you need to worry about fat loss when you already look cut up as ****

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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.

show previous quotes

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. 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.

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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.

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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.

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.

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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?

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! 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.

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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! 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.

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

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.

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/

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.