hello and welcome everyone.
If you don'tknow me I'm Mark from diabetesdiet guy.
I also have a services pagemarkgreennutrition.
I help people improve their health throughdiet and exercise coaching.
Mow presumably if you clicked through, you tooare curious about why protein drinks may be undoing your weight loss efforts andtrust me you are certainly not alone with this.
It seems latelyhigh-protein diets are back in fashion but they are certainly nothing new.
Nowit certainly worth saying, in the right person, protein and protein shakes can bean absolute goldmine and really help people maximize their progress but forthe vast majority of people they're just an expensive way to hinder your weightloss progress.
You could say the only pounds they're losing is from theirwallet.
This is something I've seen quite frequently in clinic recently.
I inheritclients who are seemingly doing all the right things.
They are exercisingregularly, they're trying to be better with their diet and they're taking theirprotein shakes on the recommendation of usually their personal trainer yet theirweight isn't moving and they cannot understand why?So let's look into why this might be.
Unsurprisingly it all starts withmarketing.
The fitness industry has rather expertly positioned proteinshakes as an essential addition to any exercise that we do and this can be evenafter the mildest of workouts.
Without realizing it, we've slowly become anation of protein junkies who just cannot get enough of our quick fix.
This creates a top-down environmentwhere the industry sets itself up to have this high protein culture.
Trainersthen catch wind of this and perhaps they haven't quite had enough training onnutrition to think naturally and therefore they start implementing thisinto their own plans.
Before you know it everyone thinks they need to be on ahigh-protein diet.
But we need to remember protein isn'tjust free calories.
Just because it's high protein it doesn't give you a freepass to have as much of it as you want.
To define high protein we usuallywork off somewhere between 1.
5 to 2 plus grams per kilogram of body weight.
Sotaking me as an example, being a massive five foot eight and seventy fourkilograms, I'd be working on somewhere between a 111 to 148grams of protein per day.
Now trying to reach 148 grams of protein per day wouldactually be quite a big ask for me because I enjoy a lot of the other foodgroups.
So something would have to give in order to get that amount of proteininto my diet.
I also mix up my training.
I swim, I run when my back allows, I docircuits, I do resistance training, so I do a lot of different things whichdoesn't necessarily justify that high protein intake.
Protein does have itsbenefits though.
It's the most satiety giving nutrient which means it fills usup for the longest.
It does also help repair our muscles after exercise andjust general day-to-day wear and tear but this doesn't mean you have to eat asmuch as a bodybuilder in order to reap these benefit.
So hopefully you'restarting to get an idea of what the problem might be.
You'll diet should be areflection of what you're doing in your training and your day to day life.
Tojustify this amount of protein and having shakes throughout the day youreally need to be accumulating the necessary volume of training which mightbe someone like a pro athlete, who trains a lot of hours in the week, or someonewho's training specifically for strength or bodybuilding.
These guys will betraining multiple hours purely based on resistance where they're breaking downthe muscle and doing enough musculoskeletal work which thenjustifies the amount of protein they're putting into their bodies.
Itcan be quite hard to have the necessary calories going in so they have to relyon supplements like protein shakes in order to get the necessary calories andprotein.
The other thing to point out is with bodybuilders and strength athletes, often they'll go through cycles where they bulk up and have excessive amountsof calories, sometimes top in five six thousand calories a day, so obviously the protein is going to go up with that and that allows them to puton the mass to gain strength.
That will be followed by a fat reductionphase where they start to limit the amount of calories that they have andthus the protein will also fall alongside that.
Most of the patients thatI encounter they might be exercising quite frequently but they will not beaccumulating that the same amount of volume intensity or specific trainingthat like these athletes that I just mentioned.
So as a result, adding inprotein into the equation is just excessive amount of calories.
Particularly if they go to go home and eat anyway.
If you're going to do a45-minute circuit class you really don't need to be having a protein shake afterthat.
Just go home and eat your meal.
The other thing to think about is if you'retrying to follow a high-protein diet without the actual goal of being abodybuilder of gaining muscle mass or strength training then what you'reactually doing is just cutting into your other nutrients in your diet that mightbe better suited for weight loss.
Let's go back to my example.
if I was hittingthat 148 grams of protein per day that's quite a lot of my calorie distributiondesignated to protein.
I would just won't be able to eat that amount of food ifI'm also trying to get my 5 a day and have carbohydrates.
So something's got togive.
So for weight loss, a better way to approach it, particularly if you aresomeone who's mixing up their training and not training specifically for bulk, wouldbe to cut back on the protein add in some fruit and vegetables, have morevariety, have more balance, it's more sustainable and a really importantpoint, much more enjoyable.
The only exception to this rule I would say is ifyou're using the protein shakes as a meal replacement.
You might be on yourway to work and it's just a convenient way of getting in breakfast, then fineuse them in that sense, but if you're adding these protein shakes ontoadditional food in the hope that it will kick-start some weight loss, then actuallywhat you're doing is probably just adding excessive calories, which you don't really need.
Therefore it hinders your weight-lossattempts.
As always I hope you've enjoyed this video.
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