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how many times have you heard this hey if you eat that whole big t-bone steak that excess protein that excess amount of steak is gonna turn to fat okay we need to talk about this we need to talk about how protein converts to fat if it really does convert to fat and where the threshold really is because we can’t just have this random pseudo science out there that leads us to believe that if we eat too much protein we’re gonna automatically be fat it’s not that simple we need to know the numbers you are tuned into the Internet’s leading performance nutrition and fat loss channel new videos Tuesday Friday Sunday at 7 a.m. Pacific time a bunch of other videos throughout the week as well I want to make sure you go ahead and hit that red subscribe button okay then go ahead and hit that little bell icon so you can turn on notifications and hey if you haven’t already check out butcher box down below in the description okay butcher box delivers grass-fed grass-finished meat directly to your 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what’s interesting is that some of those amino acids go directly to solving a problem within the body for example if you have an injury you consume protein and immediately some of those amino acids after being broken down are going to go to the source to fix that issue but a large sum of them usually over 50% of the amino acid that you consume end up going into the liver and when they go to the liver they sort of sit in like a pool for lack of a better term and that pool is just there to source amino acids for whatever needs them so for example you’ve got a bunch of amino acids broken down protein in your liver then you go to the gym and you workout you start breaking down some tissue so that tissue says hey liver I need to borrow some of those amino acids I need XYZ amino acids for XYZ problem very very simple the liver sort of acts as the monitor to determine where in the body we need protein or amino acids at that point in time now excess protein and its conversion to fat okay let’s talk about this for a second sure there are pathways in which protein can convert to fat there’s pathways in which carbs can turn to fat and there’s pathways in which fat can turn to fat all things we consume have some indirect pathway to eventually turn into fat the hard part is with protein it’s so easy to just assume that it’s going to get turned into fat really easily well that ignores the results of multiple studies that are out there so we’re gonna talk about those in just a second but first of all you have to know that excess amino acids that you consume an excess amino acids that you don’t use go through a deamination process what that means is the amino acids get converted into ammonia and then that ammonia is excreted through your urea through your kidneys and straight into the toilet or bush if you’re out hiking now if you’ve ever been running or anything like that and you’ve done some like high endurance activity and you kind of smell that ammonia like smell maybe you recognize this or maybe you haven’t like realized it before that ammonia smell is protein that’s broken down so most of the time the amino acids that we don’t use are just deaminated and excreted but let’s go ahead and let’s take a look at a study that’s published in the JMA that really made some sense of all this so this study took a look at 25 individuals male and female yeah healthy individuals that weren’t super active okay now that means they weren’t weight training but they were just generally healthy people that ate well and what the study did is it took these 25 people and divided them into three groups and each of these groups consumed 140 percent of their maintenance calories so what that means is they ended up consuming about a thousand calories more than they normally would or a thousand calories more than what their maintenance calorie level would be now one group they had consumed low amounts of protein one group they had consumed moderate amounts of protein and another group they had consumed high amounts of protein all way up to 230 grams that’s a good amount for someone that’s not working out now what the study wanted to look at was okay if we over feed all of these people to the same degree but with slightly different macros who gains more fat like ultimately which macro leads to more fat accumulation well the study results were pretty interesting so what they found is that all participants gained about the same amount of body fat okay so you might be wondering well hey I thought you were gonna say the protein was super good well no hear me out on this cuz it all makes sense right they all gain the same amount of body fat meaning that not one particular macronutrient led to more fat accumulation than the other excess protein didn’t lead to more fat accumulation than excess fat and excess protein didn’t lead to more fat accumulation than excess carbs even I mean that’s kind of crazy right but the one thing that the excess protein did do is it contributed to a 15 a 25 percent increase in lean body mass so I’m not here to just say that extra protein is good or that the carnivore diet is the only way to go or anything like that I’m not saying that at all but I’m saying that a lot of these myths about excess protein being highly convertible into fat is not necessarily true all the macros seems to be equal when we are in that much of a surplus with protein actually yielding a side effect benefit of more lean body mass which therefore revs up your metabolism later on down the line so in theory it seems as though excess protein could be good but let’s break this down a little bit more what’s really cool about this study is it was done on sedentary people okay so they gained muscle without even lifting a weight people that are working out have a higher degree of protein synthesis which we’ll talk about in a second because that higher degree of protein synthesis is going to further exacerbate how much of that protein actually gets utilized now you’re probably looking for concrete numbers okay so let me give you some of that ultimately what we found with these studies is that we are good to go to consume three to four times the recommended daily allowance of protein okay so if we’re told that we can consume you know 100 grams of protein realistically we could probably go upwards of 300 now I’m not saying that everyone should I’m just saying that’s the number before we start seeing us increase in the ability for that protein to turn to fat I’m gonna make some sense of that in a second and give you some evidence on that okay now let’s talk about protein turnover for a second because what dictates whether or not protein will get converted to fat is someone’s degree a protein turnover now some of this is dictated by your genetics but a lot of it is dictated just by your activity so that study that I referenced where they still gained lean body mass had they been weight training there’s a good chance they could have gained even more lean body mass which therefore could have brought their body fat levels lower okay so protein turnover is how quickly your body has the ability to take the protein that you eat and put it to use and/or break it down and excrete it if you are slow at protein turnover your body’s slow at protein turnover you have a higher chance of that protein getting converted into something we’ll talk about that in a second – okay so protein turnover is very critical we want that protein to either get turned into nitrogen or turned into ammonia and just leave our body now where this all comes together is something known as the carbon skeletons so amino acids you got to think of them still as a building block of protein but that building block of protein still has a framework so think of a building block I want you to picture a cube okay now inside that cube you have the matter that makes up the cube itself but then you have the frame of the cube that actually gives the cube structure like a wireframe like the rebar okay well that rebar doesn’t get used so that rebar is a carbon skeleton and that rebar doesn’t really do anything other than get converted into some other kind of usable fuel so we have two different kinds of carbon skeletons that get left over from protein we have glucose Inuk skeletons and we have ketogenic skeletons now I don’t want you to think ketogenic all about ketosis just don’t let your head go there for a second basically all that means is some of the skeletons from some amino acids get turned into glucose or pyruvate and some skeletons get converted into ketones or free fatty acids it doesn’t mean they get directly converted into but they contribute to the building of okay it’s basically spare parts for the body now you might be wondering how do I eat more foods that give me ones that produce more ketones or ones that produce more glucose you can’t really control that because some of the amino acids go one way some of the amino acids go the other and if you eat a nice big steak you’re gonna get all those amino acids the point is is that our body takes these excess substrates these excess skeletons and it does stuff with them it either makes ketones or it makes glucose if they make glucose and then we are sedentary the glucose can go through what is called de novo lipid Genesis basically where carbs turn to fat which is already in an efficient process so those of you that watched my video talking about how carbs don’t easily convert to fat and that hated on me for that well now it’s coming to benefit for you okay those carbs don’t turn into fat easily so when protein turns to carbs it is difficult for the carbs to turn to fat so the fact that carbs don’t turn to fat easy is in our benefit when it comes down to wanting to eat a super-huge steak so that’s all there is to it now again I talked about eating lower amounts of protein to get more fats in your diet yada yada the fact of the matter is enjoy your protein and don’t overthink it do what works good for you and a carnivore diet is something that you want to do there’s evidence that shows that you have probably more leniency to not gain body fat more leniency to build muscle more leniency to eat more calories because you’re just eating meat so this wasn’t just a carnivore pitch I just wanted to put it out there as always make sure that you keep it locked in here on my channel you have ideas for future videos you know where to put them down in the comments and I’ll see you soon
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Does Protein Get Turned into Fat? – Thomas DeLauer
Study – JAMA
The purpose of this study was to uncover the role of diet composition in response to overeating and energy dissipation
More specifically, it looked at whether the level of dietary protein affected body composition, weight gain, and/or energy expenditure in subjects randomized to one of three hypercaloric diets: low protein (5%), normal protein (15%), or high protein (25%)
A single-blind, randomized controlled trial of 25 US healthy, weight-stable male and female volunteers, aged 18 to 35 years with a body mass index between 19 and 30.
The first participant was admitted to the inpatient metabolic unit in June 2005 and the last in October 2007.
After consuming a weight-stabilizing diet for 13 to 25 days, participants were randomized to diets containing 5% of energy from protein (low protein), 15% (normal protein), or 25% (high protein), which they were overfed during the last 8 weeks of their 10- to 12-week stay in the inpatient metabolic unit.
Compared with energy intake during the weight stabilization period, the protein diets provided approximately 40% more energy intake, which corresponds to 954 kcal/d (95% CI, 884–1022 kcal/d).
Overeating produced significantly less weight gain in the low protein diet group (3.16 kg; 95% CI, 1.88–4.44 kg) compared with the normal protein diet group (6.05 kg; 95% CI, 4.84–7.26 kg) or the high protein diet group (6.51 kg; 95% CI, 5.23–7.79 kg) (P=.002).
Body fat increased similarly in all 3 protein diet groups and represented 50% to more than 90% of the excess stored calories.
Resting energy expenditure, total energy expenditure, and body protein did not increase during overfeeding with the low protein diet. In contrast, resting energy expenditure (normal protein diet: 160 kcal/d [95% CI, 102–218 kcal/d]; high protein diet: 227 kcal/d [95% CI, 165–289 kcal/d]) and body protein (lean body mass) (normal protein diet: 2.87 kg [95% CI, 2.11–3.62 kg]; high protein diet: 3.18 kg [95% CI, 2.37–3.98 kg]) increased significantly with the normal and high protein diets.
There are two types of amino acid carbon skeletons:
– Glucogenic amino acids have a carbon skeleton that can be metabolically converted to pyruvate or an intermediate of the citric acid cycle. These amino acids can be used to make glucose.
– Ketogenic amino acids have a carbon skeleton that can be metabolically converted to acetyl CoA or acetoacetyl CoA. They cannot be converted into glucose, but can be used to make ketone bodies and fatty acids.