🤣 I do it to keep weight on so what puzzles me is people who drink protein drinks to lose weight. My diet plan is pretty simple (it’s just a basic hierarchy of choices):
eat the option with the most fiber
that being equal, eat the option with the most protein
THAT being equal, eat the thing with the highest polyunsaturated fat
after that, eat the thing that tastes best and has the least uncomplicated carbohydrates
eat the thing with the least trans fat
I usually don’t even get past #2 and very rarely past 3.
Visceral fat is usually caused by protein deficiency, adding protein to the diet without any other changes to lifestyle or diet causes a reduction in visceral fat.
There’s numerous studies if you bothered to search. These off the top of the first search engine I try:
Huang G, Pencina K, Li Z, Apovian CM, Travison TG, Storer TW, Gagliano-Jucá T, Basaria S, Bhasin S. Effect of Protein Intake on Visceral Abdominal Fat and Metabolic Biomarkers in Older Men With Functional Limitations: Results From a Randomized Clinical Trial. J Gerontol A Biol Sci Med Sci. 2021 Jan 8;76(6):1084–1089. doi: 10.1093/gerona/glab007. PMID: 33417663; PMCID: PMC8140050.
Merchant AT, Anand SS, Vuksan V, Jacobs R, Davis B, Teo K, Yusuf S; SHARE and SHARE-AP Investigators. Protein Intake Is Inversely Associated with Abdominal Obesity in a Multi-Ethnic Population. J Nutr. 2005 May;135(5):1196-1201. doi: 10.1093/jn/135.5.1196. PMID: 15867303.
CK, Cooper BC, Toth MJ, Gastaldelli A, Arabshahi A, Barnes S. Effect of a daily supplement of soy protein on body composition and insulin secretion in postmenopausal women. Fertility and Sterility. 2007 Dec;88(6):1609–1617. doi: 10.1016/j.fertnstert.2007.01.061. PMID: 17412329.
Christie DR, Grant J, Darnell BE, Chapman VR, Gastaldelli A, Sites CK. Metabolic effects of soy supplementation in postmenopausal white and African American women: a randomized, placebo-controlled trial. American Journal of Obstetrics and Gynecology. 2010 May 1;203(2):153.e1–153.e9. doi: 10.1016/j.ajog.2010.02.058. PMID: 20435291.
It’s very well established that increased protein intake reduces abdominal fat in pretty much every population
Maybe good protein, though protein shakes are often going to come with extra calories and junk that most people don’t need to add to their diet anyways.
Especially if they’re using a milk base or adding chocolate/etc to make tastier shakes. It’s pretty damn easy to drink a surprising amount of calories. Milk can be more calories than beer by volume, for example.
Try cumin and other herbs like savory if you suffer from flatulence. If you don’t like cumin, eat it every day and increase the amount over time. The distinct flavor will decrease as your taste adapts to it.
Nobody should be drinking those to lose weight, because weight lifting to the point of needing extra protein is very much a way to gain mass, and doing both at once(gain mass and slim up) is extremely hard. Weight lifting being the most obvious way someone might actually need extra protein.
Other exercise, outside of extreme situations, doesn’t need extra-high protein intake, so it’s just excessive. Especially for lower intensity exercise that someone looking to slim up should be doing more of.
Also with how much extra junk a lot of those protein powders/bars/etc come with, it’s just ill advised. Sugar, cholesterol, carbs, etc. Some are really bad choices in general vs just eating a normal meal.
Losing fat is more about gaining muscle to increase base metabolism. Drinking protein shakes also causes a loss of visceral fat in the absence of any other changes
It’s not “more about” gaining muscle. It’s purely about burning off more energy than you eat. Sure, that’s easier with more muscle, but it’s WAY easier to not eat 200+ calorie candy bars than it is burning 200 calories off, even with muscle.
🤣 I do it to keep weight on so what puzzles me is people who drink protein drinks to lose weight. My diet plan is pretty simple (it’s just a basic hierarchy of choices):
I usually don’t even get past #2 and very rarely past 3.
Protein makes you sated much more quickly than carbs, so a protein rich diet compliments losing weight.
Visceral fat is usually caused by protein deficiency, adding protein to the diet without any other changes to lifestyle or diet causes a reduction in visceral fat.
in cases of severe malnourishment.
I’m so done with the brah science in this thread.
No…
There’s numerous studies if you bothered to search. These off the top of the first search engine I try:
It’s very well established that increased protein intake reduces abdominal fat in pretty much every population
Maybe good protein, though protein shakes are often going to come with extra calories and junk that most people don’t need to add to their diet anyways.
Especially if they’re using a milk base or adding chocolate/etc to make tastier shakes. It’s pretty damn easy to drink a surprising amount of calories. Milk can be more calories than beer by volume, for example.
also causes flatulence, lower gut mobility, skews the microbiome.
I have significant concerns about the protein diet fad and the increase of colon cancer in younger people.
Sugar should be avoided, but a balanced diet is important.
Try cumin and other herbs like savory if you suffer from flatulence. If you don’t like cumin, eat it every day and increase the amount over time. The distinct flavor will decrease as your taste adapts to it.
Nobody should be drinking those to lose weight, because weight lifting to the point of needing extra protein is very much a way to gain mass, and doing both at once(gain mass and slim up) is extremely hard. Weight lifting being the most obvious way someone might actually need extra protein.
Other exercise, outside of extreme situations, doesn’t need extra-high protein intake, so it’s just excessive. Especially for lower intensity exercise that someone looking to slim up should be doing more of.
Also with how much extra junk a lot of those protein powders/bars/etc come with, it’s just ill advised. Sugar, cholesterol, carbs, etc. Some are really bad choices in general vs just eating a normal meal.
Losing fat is more about gaining muscle to increase base metabolism. Drinking protein shakes also causes a loss of visceral fat in the absence of any other changes
It’s not “more about” gaining muscle. It’s purely about burning off more energy than you eat. Sure, that’s easier with more muscle, but it’s WAY easier to not eat 200+ calorie candy bars than it is burning 200 calories off, even with muscle.
No one is saying eat 200 candy bars lmao
Correct, the 200 was the number of calories not the number of candy bars