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Protein intake for maximum fat loss

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The amount of protein that is recommended as being optimum, when fat loss is the main goal, is between 1.5 and 2 g per kg.

Some people find these recommendations excessive because, after all 2 g per kg is 2.5 times more then the minimal amount recommended (0.8g per kg). These are the same people that have a limited view of protein, considering it to be a macronutrient that provides nothing beyond preventing protein deficiency. A better understanding of how protein fits into one’s dietary strategy will erase this fear out of the heads of even the most skeptic people.

Studies made on the effect of increasing protein intake have showed that there are clear benefits to increasing protein intake. Some of the benefits are:

• Increased termic effect of food.

The digestion, absorption, storage and oxidation of all nutrients require metabolic processing. The termic effect of processing protein is roughly double than that of carbohydrates and fats. So eating protein is termogenic and leads to a faster metabolic rate. This translates to greater fat loss when dieting.

• Increased glucagon production.

Protein consumption increases the glucagon to insulin ratio.

• Increased IGF-1 secretion

Protein supplementation, above minimum needs, has been proven to increase the IGF-1 response to exercise and feeding. IGF-1 is an anabolic hormone related to muscle growth. Increased IGF-1 levels while dieting translate to better muscle sparring.

• Improved weight loss profile

A 2003 Layman et al study has revealed that reducing the carbohydrate to protein ratio from 3.5-1 to 1.4-1 has the following benefits:
- increased body fat loss
- spares muscle mass
- improves satiety
- better blood glucose management

• Increased nitrogen status.

Diets high in protein cause a strong positive nitrogen balance. This coupled with proper exercise leads to the acceleration of muscle growth.

Details

Creator: trifm
Category: Diet and Nutrition
Posted: 1/29/2008

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