Protein Advice for Fat Loss
I've been thinking of writing a little article for awhile about this but, I'm lazy so here are the first 15 tips of about 30 I have to ramp up your fat loss from your protein choices.
1: Grass-Fed Beef is Magical. I only eat this about 3 times a week. the tougher the better.
but I always have significantly higher fat loss the next day. Like 1-2 lbs vs .5 lb (and I'm even currently in a bulking phase).
2. Organic Veggie-Fed eggs. CLA in Grass-Fed Meat and the organic veggie-fed eggs is significantly higher than non-organic eggs and plain beef. CLA has been shown to help convert fat into muscle. And CLA in whole food sources is more effective than supplements.
3. Just because Reese's Peanut Butter Cups have 5g of protein, does not make them a good source of protein.
4. Stick with the A-list *meats in 4 HB (organic eggs, chicken breast/thigh, beef, fish).
5. It's OK to eat fish, because they don't have any feelings. But, I wouldn't recommend it. Because fish taste nasty and salty.
If you're going with fish - I guess wild caught Alaskan salmon once a week would be the way to go. (I might post a recipe that makes this edible).
6. Try not to over brown or overcook your meats-this leads to glycation and raises the GI. You might as well just pour caramel on them if you're caramelizing them anyway. (this is a bit of an exaggeration). But this is more a concern for anti-inflammation diets. (I first came across this tip in Dr. Perricone's Perricone's Prescription.)
7. Eat the protein first. this lowers your insulin response to the rest of the meal and fills you up. (fills you up is a key part of this one. Tim mentions eating fat early in the meal as well is more effect at blunting glucose spikes than lean protein.) thanks for pointing that out ajm422. I still eat protein first as a preference and at recommendation from "the kiwi".
8. Protein you chew is better than protein you drink.
9. Check the ingredients. If you're buying from a store they can put tons of crazy stuff in there. I don't need sugar and potatoes in my chicken. Thanks!
10. Just a reminder: Reese's Peanut Butter Cups are not a good source of protein. Neither are protein bars.
In fact you'll get more nutrition from a whey protein shake and half a snicker's bar than most protein bars on the market.
11. Game Meats are fun. plus they are high in CLA woot woot.
12. I'd skip the sausages if I were you. Even the ones without all the extra added goodness are usually higher in fat - and the process leads to inflammation.
13. If you're gonna have sausage (or a non-a list meat) try rolling it in cinnamon before you cook it.
14. If you're the founder of Facebook, only eat what you kill yourself.
15. Make sure you're eating enough protein to maintain muscle mass or if you're doing training to build muscle. If you're tired on this diet your protein is probably too low.
16. Be sure you're getting 1g of protein per lean body weight per day (weight minus fat).
bonus: don't drink water with your healthy meals. it will dilute the nutrition you get out of it.
I agree drinking water during "crap" meals is effective at decreasing GL (glycemic load) as Tim mentions. To quote pg 146 "It helps to drink more water to dilute digestion." I'm not trying to dilute digestion of my healthy meals.
The point is just get the fat loss over as fast as you can and stop looking for ways to get around it. If what you're doing is working and the best you can do---keep it up and slowly improve.
The Best Answer
(Sorry this is so long - I'm a wordy kinda writer)
6. This is a bit of a misnomer. Browning meats via high heat like grilling or broiling is due to the Maillard reaction, which is not the same thing as caramelization. The Maillard reaction occurs between amino acids and the breakdown of muscle fibers resulting in a number of complex compounds, most of which are not necessarily sugars. Caramelization is a similar process, and it's widely used in cooking, but it's just the act of breaking down larger sugars into simpler sugars. You do want to avoid this.
Caramelization must start with sugars. You caramelize onions and yams and things because they have lots of sugars to start with and heating them at high temperatures causes decomposition of the complex starches into glucose and fructose. You can't really "caramelize" meats because they don't have much, if any, sugars in them to break down. That's not to say you can't caramelize all that butter and stuff you're putting on the meats, but you can easily avoid this by cooking with fewer fats and sauces.
You DEFINITELY want to brown meats - this is accomplished by removing water (make sure your steaks and chicken thighs are dry before cooking - pat them down with paper towels) and cooking at very high heat - the Maillard reaction happens at around 300 degrees Fahrenheit. You don't need to worry about raising the GI of a steak because you grilled it. Or at least not measurably. And you're definitely gonna have better chances of sticking to the diet if you're eating grilled steaks and broiled fish fillets rather than boiled chicken breasts. Trust me.
7. Tim says fat eaten earlier in the meal is better for lowering the GI, and that adding fat had a stronger effect on GI than protein.
bonus: This one doesn't make much sense to me. Everything you eat is heading to your stomach to be broken down, and then to your lower GI tract to be absorbed. Adding water between bites is not going to somehow prevent macronutrients from being absorbed. It's true that drinking more water can flush your system of water-soluble vitamins, but it doesn't really matter if you have all your water before the meal or during it. Drinking water during a meal slows you down and helps draw the meal out, decreasing the GI (slow eating is Tim's 2nd most effective way to blunt insulin spikes).
I'd say it's a good list, but my opinion is that people should continue browning their meats for flavor and drink as much water as possible.
"bonus: This one doesn't make much sense to me. Everything you eat is heading to your stomach to be broken down, and then to your lower GI tract to be absorbed. Adding water between bites is not going to somehow prevent macronutrients from being absorbed. It's true that drinking more water can flush your system of water-soluble vitamins, but it doesn't really matter if you have all your water before the meal or during it. Drinking water during a meal slows you down and helps draw the meal out, decreasing the GI (slow eating is Tim's 2nd most effective way to blunt insulin spikes)."
Adding water to meals doesn't prevent macronutrient absorption per se, but it does dilute stomach acid to a degree. Think of it in terms of undiluted stomach acid doing a more thorough job of breaking down proteins, thus making more macronutrients available for absorption. Overly diluted stomach acid may allow more protein to pass through the GI tract undigested, thus keeping you from getting the maximum nutritional bang for your digestive buck. (Sorry about mangling that expression, but I roll like that.)Thank you for making this list. Lots of good stuff in there!
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