By Dayne Hudson
It sounds almost unbelievable, but on close analysis, it can happen.
But here's the catch - it must be ultra lean protein, as in the studies case, it was whey protein powder (1).
The research certainly raised eye brows in the fitness community right around the world, and is certainly beneficial for all of us reading it.
A total of 30 resistance trained subjects with an average lifting experience of almost 9 years were broken into 2 groups.
The first group (10 people) ate their calorie maintenance every day, whilst the others in the experimental group (20 people) consumed 800 calories MORE than their maintenance calories daily, in the form of whey/casein protein powder.
After the 8 week period the 800 calorie surplus group gained an average of just 1.7kg of FAT FREE MASS!
PROTEIN, THE MAGIC FAT LOSS MACRONUTRIENT?
So how was it possible?
People have bagged the study a bit, as the subjects had to fill in food diaries, which are notoriously inaccurate as I pointed in a recent FIT'N'FLEXED newsletter edition (sign up on the home page on the right hand side!).
However, when you consider the fact that protein has a 30% thermogenic effect (if you eat 100 calories from protein, you'll burn 30 calories just digesting it) then it starts to make sense (2).
When you also think about a term called NEAT - which stands for NON-EXERCISE ACTIVITY THERMOGENESIS - it starts to add up.
NEAT refers to anything like tapping your foot, maintaining posture, and general fidgeting.
The reason NEAT comes into play is because another study found that NON obese subjects overfed 1000 calories, burnt about 350 calories to compensate for the over feeding (3).
Amazing huh?!
So lots of overfeeding, especially from protein, results in a hell of a lot of calories burnt via the THERMOGENIC EFFECT OF PROTEIN, and NON-EXERCISE ACTIVITY THERMOGENESIS.
And when you do the maths over the 8 week period, allowing for the 800 calorie surplus and the results from the study that examined NEAT and the thermogenic effect of protein - the numbers, unbelievably, add up.
PRACTICAL APPLICATION - HOW TO MAKE THE FAT LOSS HAPPEN!
- Once you've worked out your daily intake of protein - add 30% of those calories on top of it at the very least, without stressing too much.
- Get stuck into a calculated amount of whey protein or lean protein sources like chicken, tuna, turkey, kangaroo - all guilt free! Protein powder is a safer bet though as it will be generally be leaner. You will get traces of fats which will add up in some meats.
You might want to start with a 15% surplus and go from there just to be safe, but there's no questioning the power of a protein supplement on your ability to lose fat!
"Stay Fit, Stay Flexed!"
REFERENCES
(1) Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, SIlver T. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. J Int Sports Nutr. 2014 May 12;11:19. doi: 10.1186/1550-2783-11-19. eCollection 2014.
(2) Acheson KJ: Influence of autonomic nervous system on nutrient-induced thermogenesis in humans. Nutrition 1993, 9(4):373-80.
(3) Levine JA, Eberhardt NL, Jensen MD. Role of nonexercise activity thermogenesis in resistance to fat gain in humans. Science. 1999 Jan 8;283(5399):212-4.
