A few weeks ago I had an interesting idea which I haven’t seen formulated in any of the books on nutrition and fitness that I’ve read so far (which is about 30+ – yes, I’m kind of obsessive when it comes to this topic):
When you eat a moderate amount of protein it isn’t burned as fuel by the body – it is used to maintain lean body mass.
It’s kind of obvious when you think about it. Yet all the popular calorie counting apps and websites ignore this fact. They simply treat all protein as a macronutrient with 4 kcal per gram, and count it towards one’s daily caloric intake.
I am currently on what authors Volek and Phinney call a “well formulated low carbohydrate diet” – one of its cornerstones is to eat a moderate amount of protein. I eat around 125 grams of protein each day, regardless of whether I want to lose, maintain or gain weight. Strength training is a factor though – I try to cycle protein intake a bit depending on whether I do strength training or sprints, and compensate by eating a little less protein on rest days.
One of the interesting implications of this insight (should it be true) is that it would explain how some people claim that they lose weight on LCHF (Low Carb High Fat) even though they don’t eat less calories than they consume. 125 grams of protein amount to about 500 kcal of energy – if it is burned. Assuming that it is not burned, but used as building material instead, we get a caloric deficit of 500 kcal when the app shows caloric balance. This amounts to a deficit of 3,500 kcal per week, which is roughly equivalent to one pound of body fat.
So next time you read in a forum that someone loses weight on LCHF without restricting calories, remember this hypothesis!