Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Want To Lose Fat? Eat More of This

If you've been working out with weights for any length of time, you know the importance of supplying your body with frequent feedings of quality protein so that your body will be able to have the necessary building blocks to build muscle in the shortest amount of time possible.

How much protein should you be consuming each day? Well, that debate has been raging for many years. Eventually, the mainstream will accept what those in the bodybuilding community have known for a long, long time.

In order to increase muscle mass, you should be consuming at least one gram of protein per pound of bodyweight per day. This is a good starting point. However, this is the same thing you need for fat loss. You need to eat more protein to burn fat.

After awhile you may gradually increase your protein intake, monitoring your progress as you go, to determine if a higher protein intake allows you to make better progress.

Personally, I make better progress when my protein intake is somewhere between one and 1.5 grams of protein per pound of bodyweight, spread out over 6 meals per day.

The above paragraph may not be new to any of you. What you might not realize, however, is that protein is also extremely important when dieting to burn off excess body fat. You definitely want to eat more protein to burn fat. Eating more protein burns calories and helps you lean out.

Yes, it's important to keep your protein intake high when dieting to make sure that you don't burn off any muscle tissue in your quest to get ripped or lean.

But that's not what I'm talking about. I'm talking about taking in protein to burn fat in order to boost your metabolism and burn more fat, in addition to helping preserve and build your lean muscle tissue.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA. One reason for the ability of protein to burn fat could be an increased "thermic" effect. The thermic effect of the RDA group was elevated 16% after eating.

However, in the high protein group the thermic effect increased 42% after eating, almost 3 times that of the RDA group.

This thermic effect of digesting your food peaks approximately one hour after eating. Spreading your daily caloric intake over 6 meals a day, eating every 2 to 3 hours, helps to take advantage of the increased metabolic rate that accompanies eating.

In other words, the more oftern you eat, the higher your metabolic rate, i.e. the number of calories your body burns each day.

In addition, by adding more protein to each meal, you also increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does carbohydrates. Let's review some simple changes you can make right now in your nutrition program to rapidly increase your body's ability to not only build muscle but burn fat also.

1) Eat 5 to 6 smaller meals per day, as opposed to 2 or 3 larger ones. This will ensure that you supple your body with the nutrients necessary to build muscle, as well as increase your resting metabolic rate.

It will also prevent your body from kicking into "starvation" mode, which can happen when you go too long between meals. If this happens, your body will start burning muscle for energy and increase your body fat stores, as well as slowing down your metabolism. All of these are things you want to avoid.

2) Eat a high protein diet consisting of at least one gram of protein per pound of bodyweight. This helps ensure that your body has the protein available to increase maintain a positive nitrogen balance, which can lead to an increase in your muscles mass.

It will also increase your metabolic rate, allowing you to burn more body fat than a low protein diet, without as large a decrease in your daily caloric intake, which will also help avoid the "starvation" mode discussed in the previous paragraph.

Try these simple changes in your nutrition program to help you rapidly increase your muscle mass, burn off unwanted body fat and achieve the ripped muscular body that you've always wanted.

Gregg Gillies is the founder of and has contributed articles to Ironman magazine as well as being a regular contributor to Body Talk magazine. He publishes a free newsletter availabe at Build Muscle and Burn Fat. He is the author of two books, also available at his site.


New York Times (blog)

Well | Counting Your Bites for Weight Loss
New York Times (blog)
Interestingly, the weight loss was about the same whether someone had cut his or her daily bites by 20 or 30 percent. That result suggests, Dr. West said, that those in the group asked to chew 30 percent less had turned to higher calorie foods to ...

Obesity in Youth May Harm the Heart Long-Term, Even After Weight Loss
U.S. News & World Report
WEDNESDAY, Nov. 25, 2015 (HealthDay News) -- A new study finds that even if overweight or obese young women slim down later on, obesity-linked damage to the heart may linger for decades. The research shows that even formerly overweight women ...

and more »

New weight loss procedure with results as dramatic as 12 pounds a week
220,000 inter-gastric balloons have been placed worldwide and led to successful weight loss. When is was OKed for use in the United States, thousands were spent to equip to perform the procedure. The Orbera balloon is not permanent and is removed after ...


Woman says weight loss company ViSalus used her pictures to promote products ...
INKSTER, Mich. (WXYZ) - She has a truly inspirational story, but says a diet supplement company exploited it. Arica Hankins says she was heavy for her whole life, then in 2012 she decided to make a drastic change. After talking with a friend who ...

Yahoo Health

Molly Lowe's 106-Pound Weight Loss: 'If I'm Not at My Best, I Can't Give ...
Yahoo Health
Molly before (left) and after (right) her weight loss. (Photos courtesy of Molly Lowe). This is who I am. I don't even consider it a diet or routine anymore. It has become a part of me. I still follow flexible dieting and I am not sure I will ever have ...

Headlines & Global News

Massive Aging Star: Details Of Its Unusual Weight Loss Revealed
Headlines & Global News
Massive Aging Star: Details Of Its Unusual Weight Loss Revealed. ESO's Very Large Telescope has captured images of the massive VY Canis Majoris star and revealed its weight loss secrets. By Tyler MacDonald | Nov 25, 2015 01:09 PM EST. VY Canis ...
Hypergiant Star's Weight Loss Secrets Revealed (Video)
Aging star's weight loss secret revealedEurekAlert (press release)

all 22 news articles »


Diet Doc Alerts Patients about Deceptive Weight Loss Advertisements and Unsafe ...
GlobeNewswire (press release)
LOS ANGELES, Nov. 25, 2015 (GLOBE NEWSWIRE) -- Deceptive and false weight loss advertisements seem to become more common at the beginning of each year. This is the time when many tend to make resolutions and are searching for the safest and ...
Follow These Healthy Habits After Weight LossAsianetIndia
Why Can't I Eat Less Than 1200 on My Diet?POPSUGAR UK

all 8 news articles »

ESPN (blog)

Rex Ryan, Andy Reid exchange compliments on weight loss
ESPN (blog)
ORCHARD PARK, N.Y. -- Buffalo Bills coach Rex Ryan and Kansas City Chiefs coach Andy Reid have been two of the NFL's biggest losers over recent seasons -- in losing weight. Ryan dropped 130 pounds after undergoing Lap-Band surgery in 2010, and ...

and more »

Medical News Today

Why weight loss is harder when we carry more fat
Medical News Today
Also, when they looked at obese patients undergoing bariatric surgery, they found the amount of weight loss following surgery was in line with falls in sLR11, suggesting the protein is released by fat cells. The researchers suggest sLR11 plays an ...
Stored Fat Blocks Weight LossNewsmax
Why weight loss is such a battleNew Zealand Herald
Carrying more fat can be a hurdle in Weight LossOdisha Samaya
all 22 news articles »

Albuquerque Journal

Weight loss apps may not help dieters much
Albuquerque Journal
Researchers from Duke University wanted to see if capitalizing on that smartphone usage with a low-cost weight-loss app might help the 35 percent of young adults in the U.S. who are overweight or obese. If you're rooting for smartphones to solve all ...

and more »

Google News


Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright LLC. All rights reserved.