We eat food for energy and pleasure. This food is broken down and absorbed within our gut and whatever is not used passes through us into our poo.
The energy we consume via food is measured in calories (kcal).
We burn calories all the time just from being alive. The number of calories we burn just from living is our basal metabolic rate (BMR).
We move around, exercise, maintain posture, digest food and work so we burn some extra calories in addition to our basal metabolic rate. This is called our Total Daily Energy Expenditure (TDEE).
TDEE is commonly referred to as your “metabolism”.
Having a high metabolism means that your TDEE is high. Most people’s TDEE is around 2000 calories a day, however you should work out your own TDEE value.
Key Takeaway: Keep your metabolism burning by maintaining a small calorie deficit (5-25%) and when fat loss slows down (it usually does) rather than cutting calories further, add some normal calorie days (TDEE) to maintain your metabolism. Exercise also helps maintain and increase your metabolism.
One of the biggest myths out there is that you can burn off all extra calories you eat via exercising. This is just not true, because unfortunately exercise just doesn’t burn as many calories as we wish it did. Exercise does improve your TDEE, but not by huge amounts – so you what you eat is far more important for fat loss than exercise.
The second myth is that you can just starve yourself and lose the fat. It’s essentially impossible to lose fat permanently by starving yourself (calorie deficits more than 25%) . The human body has mechanisms for survival and it will do its best to stop you. When you drop calories drastically, you initially lose fat but you also lose muscle. As your muscle is lost, your metabolism decreases (TDEE), Fat loss steeply drops because your metabolism decreases (your TDEE) and in the long run it will be even easier to gain fat.
The Science Of Why Proteinza Works
1. Using protein to reduce glycaemic index and improve blood sugar control
When blood sugar rises quickly it is more likely to be stored as fat (see the graphs below).
Glycemic Index is a number given to foods to estimate how fast and steep blood sugar will rise after eating. Higher GI foods cause rapid rise and falls of blood sugar whilst lower GI foods cause a more gradual rise and fall.
Insulin is a hormone released by the pancreas to control blood sugar and bring it down to normal levels.
Protein and fat both tend to delay stomach emptying, thereby slowing the rate at which food can be digested and absorbed – effectively reducing the Glycemic Index (GI) – this slows the rise in blood sugar.
So even with a meal full of sugars and carbohydrates – adding protein actually reduces the Glycemic Index of the entire meal (this is why you should eat dinner before desert) and therefore reduces fat gain.
Protein also stimulates additional insulin from the pancreas, resulting in lower blood glucose levels.
The steady control of blood sugar promotes fat loss and reduces hunger.
How blood sugar rises and falls
Fat has the lowest glycaemic index but has the most calories for the same weight of food. Protein is the best of both worlds - low calorie and low GI.
Diet of carbs without protein
Simple carbohydrates (like sugar) will make your blood sugar spike up and down like this. This also means your insulin levels will be spiking up and down too.
Diet of low carb/protein or fat
Carbohydrates are not bad! But they should ideally be low GI carbs and plenty of protein mixed in to get the best profile (a little fat is good too).
2. Protein is low calorie, very filling and satisfying
The 3 macronutrients (carbs, proteins, fats) contain a definite number of calories per gram.
Carbohydrates:4 calories per gram (0.035 oz)
Protein: 4 calories per gram (0.035 oz)
Fat: 9 calories per gram (0.035 oz)
Protein is the most efficient for the calories gained per mass of food, so you can literally eat more for less calories.
Satiety is a measure of how full people feel after eating a certain food. Studies have shown that foods higher in protein and fat are more satisfying and keep you fuller for longer – they have far better satiety than carbohydrates.
3. Protein increases metabolism (part 1)
Every food has a Thermic Effect of Food (TEF). This is the percentage of the energy used in digesting and processing the food.
We can show the TEF depending on the what macronutrient is within the food. This is the amount of calories you burn getting the nutrition out of the food based on which nutrients it is made out of. The three major nutrients (macronutrients) are carbohydrates, fats and protein.
TEF of Carbohydrates:
5 – 15% of the energy (calories) consumed (sugars have lower TEF than starches)
TEF of Fat:
At most 5 – 15% of the energy (calories) consumed
TEF of Protein:
20-35% of the energy (calories) consumed
Scenario 1: If you ate one slice of regular pizza – around 300 calories, due to it being mostly carbohydrates you would only burn an extra 30 calories getting the nutrition out of the food – thats 270 calories per slice! An entire pizza is around 2000 calories.
Scenario 2: If you ate an entire Proteinza – around 700 calories, due to it being mostly protein you would burn an extra 210 calories. Your total calorie intake of 490 calories for the ENTIRE Proteinza!
3. Protein increases metabolism (part 2)
Muscle plays a major part in metabolism. Protein is the building block for muscle. This means that for the maintenance, repair and growth of muscle you need adequate protein intake. Muscle is what gives people a toned look.
The Dietary Guidelines for Americans recommend that individuals consume 5.5 ounces of protein-rich foods daily for a 2000 calorie diet.
An accumulating body of data suggests that standard nutritional recommendations are inadequate for adults engaged in physical training programs. This is particularly true of protein, a critical macronutrient for all strength trainees and even more so for older adults who exhibit a decreased sensitivity to both dietary protein and resistance training in general.
For those participating in strength training programs based on the sum of available evidence, the generally recommended consumption of between 1.6 and 2.2 grams per kg of bodyweight per day of dietary protein (maximum suggested dose 250 grams). Contrary to widely held assumptions, this level of protein intake does not harm the healthy kidney
4. We use temperature to reduce Glycemic Index
Research has shown that if a high GI carbohydrate such as white bread, pasta or rice is frozen then reheated before eating, the food’s Glycemic Index decreases.
This works by increasing the amount of resistant starch.
We use this effect on Proteinza to further reduce the Glycemic Index!
This means foods which would usually cause a rapid rise in blood sugar (promoting fat gain) and then a rapid
drop (causing hunger and cravings) can be altered to create a more steady rise and fall in blood sugar (reducing fat
gain and hunger). Using the graph below it is like moving from the red line to the yellow or green line.
For an easy explanation of how to implement this you can visit this website:
More resistant starch reduces glycemic index
Red line shows sugary foods. Blue line shows foods with resistant starches such as veggies and whole grains. See how the blood sugar is more tightly controlled in the blue group.
How it ties together
Less fat storage
Improved blood sugar control
Improved muscle maintanence/growth
More filling and satisfying
Less calories for more food
This document does not provide medical advice. Results may vary: Causes for being overweight or obese vary from person to person. Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels of exercise and physical exertion vary from person to person. This means weight loss results will also vary from person to person. No individual result should be seen as typical. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. The information, including but not limited to, text, graphics, images and other material, contained on this document is for educational purposes only. The content is not intended in any way as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this document. The information and other material available from this guide come from a number of sources including the personal experiences of Dr. Nikhil Patel. This is not written to promote poor body image or extreme training regimes. We not be held liable for the interpretation or use of the information provided. We make no warranties or representations, express or implied, as to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or other information contained, or referenced to, in this document. We do not recommend or promote any particular diet or regimen.