Eat More Protein, Burn Fat Faster

Dr. John Berardi
John Berardi

Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.

His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.

Today’s Topic – Protein for Fat Burning

Protein is one of the most important nutrients for gaining muscle, and in fact is the MOST important macronutrient. We already know this.

What many of you didn’t know is that protein is also the superior macronutrient for burning fat.

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Carbohydrates make you bloated and lazy. They drive up your blood sugar, and cause your body to crash down into sugar cravings and cheat meals. Nutritionist and coaches began to abandon the high carb / low fat diet back in the 90’s. There is no place for high carbs on a fat loss diet.

Fats are very high in calories at 9 calories per gram (protein and carbs have 4 calories per gram), and are often the last of the macronutrients to be broken down for energy. While fat doesn’t cause water retention and diabetes like carbs do, maximizing fats in your diet is still not the ideal way to diet for fat loss. This is one reason for the push away from the once-popular Atkins plan, into more of a 30-30-40 type of diet.

Proteins have only 4 calories per gram, but unlike carbohydrates they don’t assault your pancreas and bloat your abdomen. In fact, your body actually burns more calories per gram digesting protein, than it does burning an equal number of carbohydrates.

Take your current diet into consideration. By keeping total calorie intake the same, increasing protein intake to 1-1.5 grams per pound of bodyweight, and decreasing carbs and fat accordingly, you will be helping your body to burn more calories on a daily basis than if you continued on your lower protein diet.

If you need help figuring out how much protein to eat each day, check out the post that asks, How much protein should I eat in a day?

Get Precision Nutrition
Get Precision Nutrition

Upping your protein intake will help you to build muscle and lose fat faster than ever before. Don’t make the mistakes of the high carb and Atkins dieters before you. Take advantage of our currently knowledge of macronutrient nutrition to burn fat faster than ever!

But don’t take my word for it. Let’s see what JB has to say about it:

Tip: Protein for Fat Burning

“Protein is by far the most thermogenic of the macronutrients (protein, carbohydrate, and fat). Due to the high metabolic costs of processing it, protein provides fewer storable kcal.

The thermic effect of a mixed meal is about 10% of intake, while the thermic effect of protein per se is more like 25-30%.

That could mean reving up your metabolism by 200 kcal just from your 200-gram (800 kcal) protein intake.”

See Also

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9 Responses to “Eat More Protein, Burn Fat Faster”

  1. I am using a 40p-30c-30f split with at least 2 liters of water/day, light to moderate exercise every AM, and a daily multivitamin. I am dropping an average of 2-4 lbs every week. No plateau, just consistent weight loss. I started feeling better physically about 2 weeks into the regimen. Not to be gross, but even my poo is “cleaner”. We’re talking 1-2 wipers. That is a sure sign that you are doing something right…good, solid, large regular BMs. By the way, my percentages are based on 2000 cals. Just keep in mind that as activity increases or weight decreases, adjustments will have to be made in cal intake.

  2. Well Steve first I would like to say great website (it truly is useful), second I have a few questions on this topic though.
    I am 17 years old at 6’2 and around 250lbs. I gained 75lbs 2 years ago (mostly pure fat) and have not been able to get it off. I am built big and can gain muscle pretty easy, but the problem is the fat.
    I know I have a horrible diet because I go to school and usually skip breakfast/lunch and pig out on dinner.I decided I need to fix this problem and I have done a little research in meal supplements like EAS myloplex and met-rx. Here come the question, would drinking one of these for my breakfast and 1 for lunch and a reasonable 500-800 calorie dinner be an ideal idea to loose weight? Combined with 3 days a week cardio and 2 days weights?

    Some info on the shakes, they are around 35g of protein, 15 carbs, 200 calories, and a good amount of fiber and vitamins.
    Thanks for the time, and hope to read back a response.

    • You could try my Fat Loss for Men routine combined with Intermittent Fasting. You could also use the 3 small meals + 2 protein shakes diet, or I guess you could use the 2 shakes + 1 large meal diet you talked about above. I’d rather see you resistance training 3 x a week and HIIT cardio 2-3 x a week.

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