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Something many people don't know about is the thermic effect of food(TEF). For every gram of protein, your body uses about 30% of the protein calories in the digestion process. So the more protein you eat, the lower your net calorie intake after digestion. For carbs and fats(lowest), the thermic effect is much lower.
"Fat provides 9 calories per gram, and its TEF is 0–5%.
Carbohydrate provides 4 calories per gram, and its TEF is 5–10%.
Protein provides 4 calories per gram, and its TEF is 20–30%."
https://examine.com/topics/thermic-effect-of-food/
So, this is why a high protein diet is best for fat loss. Not only will the protein allow you to retain more lean mass which will give you a more favorable shape, especially when resistance training is incorporated, but it also lowers your net calories and is the most filling macronutrient.
Bodybuilders and athletes know this well which is why they use high protein diets.
As an example, say you're eating 2k calories and 40% of those calories are protein, your net calories are 1760. Let's say 30% are carbs. Your net calories are now 1700. Finally, let's say 30% are fat. Your net calories are finally 1670.
Now if your calories are at 2k and you're on a low carb diet. Say 75% fat, 20% protein and 5% carbs, your net calories are 1795.
That's a difference of 125 calories and even more if you eat 2.5-3k. That will add up over time.
Add the fact that the lower protein will see you lose more lean mass and the inferior energy source will reduce your workout output and you could have much different results after months of dieting.
I thought of making this post after seeing my friend Hebrews protein intake. It's huge and a good reason for how ripped he is. I didn't ask his permission to mention him so, One.point, let me know if you want me to delete this paragraph. Keep on inspiring the rest of us, man!
Diet Calendar Entry for 20 February 2021:
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2273 kcal
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Fat: 57.07g | Prot: 152.08g | Carb: 329.70g.
Breakfast: Quest Chocolate Chip Cookie Dough Protein Bar, Betty Crocker Hamburger Helper - Three Cheese, Core Power High Protein Milk Shake Chocolate (8 oz), Chewing Gum (Sugared), Chewing Gum (Sugarless), Now Foods Creatine Monohydrate. Lunch: Kashi GOLEAN Original Cereal, Smucker's Strawberry Preserves, Jams and Preserves, Wonder Enriched White Bread, White Bread, Fairlife 2% Chocolate Milk, Kellogg's Frosted Mini-Wheats Bite Size - Original. Dinner: StarKist Foods Tuna Creations Sweet & Spicy, Potato Chips. more...
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1 to 20 of 45
 Comments
Hmmm, this was interesting from the article I linked. "Meal timing
There is a growing body of research indicating that the TEF may be lower for meals consumed in the evening or at night compared with a morning or afternoon meal.[9][10]
In one study (analyzed here in NERD), 20 healthy volunteers consumed a standardized meal at 8 a.m. or 8 p.m., and their metabolic response was measured. Eight hours before having the meal, participants consumed a slightly smaller standardized meal and were asked to spend the following six hours in bed. Values for the TEF were higher after the morning meal (328 kcal) compared with the evening meal (237 kcal).
This is consistent with previous research that reported a 31% relative decrease in the TEF after an evening meal, compared with one in the morning.[11]"
20 Feb 21 by member: -Diablo
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20 Feb 21 by member: wannabhealthier
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That IS interesting ^. I really need to up my protein. I was doing well the beginning of the month but super suck lately- and it shows. Back to more protein today. 🤸🏻♀️💪🏻
20 Feb 21 by member: davidsprincess
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I'm not a bodybuilder or an athlete, but I favor protein in my CICO diet, especially poultry and fish as a lower calorie source. Most of my daily intake is protein because it keeps me from feeling hungry.
I appreciate your posts. I'm always looking for good information to work into my program.
20 Feb 21 by member: Les Girth
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always good stuff, diablo, helping FS folks understand that depending on what you eat will work differently, and the benefits of protein
20 Feb 21 by member: br_e_co
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So the meatball sandwich on top of a taco was good to have? Oh yeah, you did mention exercise. 🙃 Love the post thanks for the work will read it again for the info.😊
20 Feb 21 by member: Shrewdness
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As we get “older”, increase in protein is important but it is also important that we understand that the process of high protein metabolism is hard on the kidneys. Older folks should be aware of how well their kidneys are functioning, they need increased hydration to handle that protein and that in itself is a concern because many older adults are on water pills. Just have a chat with your doctor about how high might be too high for you personally. Being well informed helps promote longevity.
20 Feb 21 by member: Kenna Morton
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appreciate you D. for real Ive learned so much from you and your princess. in all honesty this was just a happy accident from trial and error. I didn't put in the research time like you do. thank you. this is awesome info. I'm humbled and you deserve the credit. I just played with macros.
20 Feb 21 by member: HeBrewZ
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Another good food nugget for the memory bank! Yup! Been focusing more on protein too. Sounds like I need to also keep my hydration up better too! Great post and comments y’all!
20 Feb 21 by member: 66Pack
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I eat mostly a high protein diet. I try to watch how much carbs I get in a day. I miss things such as pizza but Its hard to do. Especially when most places are not diet friendly.
20 Feb 21 by member: morganstuart
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For anyone wanting to up their protein by a lot, try shrimp 🙌
20 Feb 21 by member: Lillzzzy5
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Love shrimp. Growing up people used to say how bad it was and how caloric it is so when I started eating it again I was shocked at the numbers. It's quite healthy. And so tasty.
20 Feb 21 by member: HeBrewZ
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As a 70 year old woman, I am aware that reduced estrogen plays a big role in weight loss. For that, I include a daily weight training routine in order to increase muscle. It also helps to tone so that I don't end up with a lot of "floppy skin." I try to follow the recommended protein intake of 50-91 grams/day, 45-65% carbs, and 30% fat. This site is really helpful in tracking that and I can make adjustments each day, as needed. Trying to increase my water intake during the day and increase fiber.
20 Feb 21 by member: Gailfslp
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Thank you for the excellent post, Diablo! Now I understand WHY I do better on my low carb that's more protein oriented than fat oriented.
20 Feb 21 by member: trackin64
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Wow! I plugged in my percentages and came up with approximately 1636 cals per day after accounting for TEF. My protein is around 32% on average or 140 grams/day. My daily intake is around 1927 cals/day. Thanks for posting! Very enlightening.
20 Feb 21 by member: Egull1
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This is why people switching from a lower-protein diet with lots of carbs and fat suddenly feel like they can eat more and lose weight when they go low-carb. Likely due to TEF since the protein % usually becomes relatively higher. It's still CICO.
20 Feb 21 by member: LaughingChevre
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20 Feb 21 by member: Storm777007
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Great source of information!!!!🙂
20 Feb 21 by member: Maine coon
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Your body has a natural circadian rhythm where it begins to cut back less necessary functions in order to concentrate on cellular repair. That is one of the known functions of sleep, to unplug you so the body can get on with its other duties. Food digestion is on that list of non critical functions. We are not evolutionarily meant to eat non stop.. many people’s bodies can adapt and get in line with what you are doing—- yea night shift workers who can sleep during the day. Many people can’t do that, me for one. To compensate, many rely on sugar type foods to fuel and to stimulate the brain. A good many night shift people have overeating and obesity issues because of it. Because food digestion is not high on the bodies’ list of critical functions during its cellular repair cycle, our calorie burn is less. That is also why people have acid reflux, heartburn, comstipation etc. undigested food sitting in your stomache and gut.
20 Feb 21 by member: Kenna Morton
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The main issue with shrimp and other seafoods has never been the protein, it has been the amount of cholesterol. Science is wonderful and always evolving, we now know that it is not our dietary cholesterol that causes fatty liver and contributes to heart disease, it is the cholesterol that is manufactured by the liver itself. Ithe dietary cholesterol used to have an RDI of about 300 grams. That has been removed. That being said, there are people who have genetically very high cholesterol and begin having heart attacks in their 20s from blocked arteries. People with those types of issues still need to watch their cholesterol intake. Before people embark on any WOE that is a little out of the norm, it’s probably a good idea to get some baseline blood levels done so that you can monitor the effects of your new WOE on your overall health.
20 Feb 21 by member: Kenna Morton
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