Are high protein diets effective for fat loss? | Peter Attia and Don Layman

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This clip is from episode 224 ‒ Dietary protein: amount needed, ideal timing, quality, and more with Don Layman, Ph.D. Don Layman is a Professor of Food Science and Human Nutrition at the University of Illinois Urbana-Champaign.
In this clip, Don and Peter discuss:
- Peter's three strategies for approaching weight loss
- How Don thinks about manipulating macros to achieve energy deficit
- Why the high satiety of protein is very helpful for weight loss
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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[@MrQuadcity]

The discussion between Peter Attia and Don Layman provides several key takeaways on the effectiveness of high-protein diets for fat loss and their implications for metabolic health: 1. **High-Protein Diets for Weight Loss**: High-protein diets are effective for weight loss, helping individuals lose more fat while preserving lean muscle mass compared to lower-protein, high-carbohydrate diets. 2. **Protein’s Satiating Effect**: Protein is more satiating than carbohydrates or fats, which can help reduce overall calorie intake by minimizing hunger and the desire for snacking. 3. **Thermogenic Advantage**: Protein has a higher thermogenic effect, meaning its digestion and metabolism burn more calories compared to carbohydrates and fats, contributing to greater energy expenditure. 4. **Insulin and Glycemic Control**: A diet higher in protein and lower in carbohydrates can stabilize insulin levels and glycemic responses, reducing the risk of metabolic syndrome and type 2 diabetes. 5. **Importance of Protein Distribution**: Distributing protein intake evenly across meals, especially ensuring adequate protein at breakfast, can enhance muscle protein synthesis throughout the day and support metabolic health. 6. **Individualized Caloric Needs**: While weight management fundamentally involves caloric balance, individual metabolic efficiencies and dietary preferences necessitate personalized approaches to diet planning. 7. **Research Support**: Layman's research, through controlled and free-living studies, consistently shows the benefits of high-protein diets in weight management, metabolic health, and satiety, challenging traditional high-carb dietary recommendations. 8. **Muscle Preservation with Aging**: High-protein diets are particularly important for older adults to prevent muscle loss, which is critical for maintaining physical function and metabolic health as one ages. 9. **Practical Dietary Strategy**: Layman advocates for a dietary approach that includes about 1.6 grams of protein per kilogram of body weight, moderate carbohydrate intake to avoid insulin spikes, and sufficient fats for energy, structured across three balanced meals a day. These insights affirm the role of high-protein diets not just in effective weight management but also in enhancing overall metabolic health, satiety, and quality of life across different age groups.

[@fahada1921]

Thanks a lot

[@Funkybassuk]

Being a kidney stone and gout sufferer is very frustrating.

[@4everhdt]

Thanks!

[@gotem1725]

@@Funkybassukcut out oxalates 💯

[@MrHolatuyyo]

Thank you

[@jjnelson2855]

Don is great. My dad used to be his pastor. Have known him 45years.

[@nattyfatty6.0]

This is one of my favorites interviews he's done so far

[@irunslowNC]

@PeterAttiaMD I am 67, 5 months post op rt shoulder surgery. Just now lifting again. Albeit 1/3 to 1/2 what i was lifting 8 months ago. Atrophy was expected, but biceps, triceps and chest really dropped in size. It is mentality painful to barely do pushups, using 25s for incline press where last summer i was using 60 for reps. Definitely taking in a lot of protein, but i am a cyclist and figuring out my carb needs is tough. Good luck with your recovery, I know i can get back to what i want, just beed to take time.

[@JeffCahill-tp8ik]

Everything I've read says gaining muscle mass after age 60 is really difficult. I just transformed my body radically at age 62 with 6 weeks of ignoring expert advice and listening to my inner voice. Supposedly, it's overtraining to do more than 5 sets of one exercise and you should not go to failure, or rarely. For instance, I did 30 sets of bench press with dumbbells, every one to failure, then followed with 10 sets of pushups to failure, so 40 sets to failure. I don't mind the pain, and they truly were to failure ... not "I can’t do another", but actually failing on the last set. Similar workouts for shoulders, back, legs and core, though for legs I did 20 or 30 sets of squats holding a dumbbell in my hands in front of me, but for the squats I didn’t go to failure because it's too exhausting. This routine sounds insane, but the results amazed me. In fact, due to the danger of sarcopenia I was considering doing a cycle of steroids, thinking the benefits of gaining skeletal muscle outweighed the risk. I'm no longer considering that because it's clearly unnecessary. I just wish I took some "before" pictures to show the difference. All the while, my diet was almost only protein. Protein powder, chicken breast or thighs, hamburger, steak, with green salads. I lost quite a bit of weight and gained significant muscle. Am I an outlier? I don’t know. Almost no one correctly guesses my age, but I don’t believe I've ever had the genetics to pack on muscle easily. And this is not "muscle memory". My pecs, shoulders, abs, back are bigger and more defined than at any point in my life. I rarely and sporadically trained in my younger days. The side effect to this routine was many days in that period feeling completely drained. It's not a sustainable lifestyle at age 62 at least, but the point I'm making is I did the opposite of the expert advice regarding diet and exercise and got results that defied conventional wisdom, or at least commonly reported advice. I would love to see a study on this type of routine.

[@debiwillis9045]

I've always heard to go to failure...don't know who you are listening to!

[@JeffCahill-tp8ik]

@debiwillis9045 LOL, literally every expert on the subject. They say go to failure maybe on your last set, not go to failure for 40 consecutive sets.

[@ronaldbowlin]

I just turned 69. I have more lean tissue, via Dexa scan, then I've had since 40. I am gaining muscle. High protein diet and consistent resistance training.

[@okthatsnice]

I'd recommend anyone else thinking about doing this to ease into it before you injure yourself and/or get rhabdomyolysis. Also, Mike Israetel said something about extremely high sets being good if you spread them out throughout the week. In his conversation with the "high frequency guy".. I forget his name.

[@JeffCahill-tp8ik]

@okthatsnice Damn, I had to Google that. Scary. Great advice. For the record, I didn't jump right into this workload, but steadily increased the volume each day. I did one day chest, one day back, one day shoulders, and on one of those would include squats. Rinse and repeat with higher volume and take the 7th day off. But also, sometimes in the "middle" of a workout I would just feel that's enough, not feeling it and walk away. The benefit of working out at home. Also, some days I would just take a day off because, as I mentioned, I was often fatigued.

[@appl314]

Wow. I'm from an old farm family. Big meals and heavy manual labour.. The very first think my mum always thought of was protein then variety of vegetables plus potatoes. They knew about the value of protein and surprise, she would refer to it as meat protein and vegetable protein. She was born in 1913.

[@ambition112]

0:26: 💡 Strategies for reducing energy intake in weight loss: calorie reduction, macronutrient focus, and time restriction. 2:55: 💡 Optimizing meal composition for fat loss by prioritizing protein intake and managing carbohydrate levels. 6:28: 💪 High protein diets resulted in more weight loss, specifically fat, due to thermodynamic effect. 8:53: 💪 High protein diets are crucial for weight loss, preserving muscle mass, and preventing lean mass loss, especially in older adults. 12:31: 💡 Effectiveness of protein distribution on protein synthesis and fat loss. Recapped using Tammy AI

[@MA-ik7ys]

thanks for the service.

[@p7reston777]

❤

[@willbrink]

Nice to see someone like Dr Layman "get" it. Protein is the least likely macro to convert to BF from a thermic, hormonal, satiety etc POV. It's odd how fixated some researchers are on fat and carbs, ignoring protein. While cals are still the key driver of weight loss (note I didn't say fat loss...), higher P diets are going to be superior. No, all cals are not created equal in an in vivo system. I have been saying that for 3+ decades now...

[@DazDc]

In the short period of time(6-12weeks) high protein low carbs are slightly better at fat loss, But over long period of time there is no difference in fat loss.

[@TheBigXav]

Carbs and Fat are optimal energy sources for humans, that’s why they are so highly palatable we have evolved to seek them out. Makes sense to limit them in an a world with Energy toxicity.

[@159awi]

Get it? He wrote the book on it.

[@adayfortea]

​​@@DazDcand it depends on the individual person. Ive done high protein ( meat) diets per my doctor and all I got from it was a lot of gas and no weight loss. I thrive more on a dairy free, high plant protein, minimal meats and felt way better. It isn't a one diet for all situation.. people need to listen to their body. And no, I am not a vegan so relax😂 😂

[@DazDc]

@@adayfortea don't matter what diet you are on. If you not loosing fat you eating to much kcal.

[@janiceg7661]

I’ve been experimenting with more meat, especially in the am. However, I find I want carbs later in the day. I never believed in not mixing protein/ carb or carb/ fat but I’m starting to rethink it. Last year I tried vegan 6 months, which I thought I’d like, but I couldn’t sustain it, even working with a coach, expensive program. I’m going to stick with meat am, light carb lunch, and meat for dinner and see how that works.

[@jillf4882]

I find the same that I don’t do well on a vegan diet. I was hungry too soon after a meal. I do better including dairy and then meat in at least one meal.

[@CapybaraCM]

I’m a mid 50’s cycling junkie (previously 250-300miles/week). I had a tibia/fibula fx which required an implant rod to fix and I was non weight bearing for a month and hobbled around for much longer. I saw noticeable muscle atrophy within a week. 14 months later, I’m not back to previous level of training even though I’ve put in many hours a week to regain muscle mass throughout body. Sarcopenia is F’n real.

[@jemirtoussaint4940]

Make sure that protein is high

[@erastvandoren]

EMS

[@kimhoffman433]

thanks

[@BigstickNick]

Interesting talk

[@hikedayley9309]

Breakfast like a King! Get a good dose of high quality protein at breakfast. Small amount of protein for lunch and a good dinner with about 40 grams . Keep fat moderate and carbs on the lower amount.

[@jimfife6255]

As I understand it, protein synthesis won't start until leucine levels are high enough. This argues for eating protein in sizeable chunks. Can I supplement leucine with smaller protein portions, to get synthesis with fewer calories?

[@livincincy4498]

The Minnesota Starvation Study took place in WW2. The test subjects were military age men that were conscientious objectors. They cut their calories in half to 1750 per day. They were kept in a metabolic ward. Note human caloric needs at the time were 3500 for sedentary males not active service men or workers. This was a diet of every macronutrient. Meat, fat, fat other than butter, and carbohydrates from plants & grains. The men averaged 5’ 6” tall and 144 pounds. So they were fit. Why can modern Americans 70 years later not eat 3500 calories per day eating the recommended diet ? The recommended diet has 5% of calories from bioavailable sources. This is in stark contrast to eating 15% of caloric energy from bioavailable protein sources. Americans 70 years ago ate bioavailable protein. Plant protein was viewed as carbohydrates energy not bioavailable protein. ( legumes)

[@erastvandoren]

They were not in a metabolic ward. The rest of your comment is just nonsense. They also were on a 1560 kcal war diet (potatoes, rutabagas, turnips, bread and macaroni)

[@K4R3N]

Yeah Peter, got a hip injury from deadlifting. My 45 yo body feels so weak now sitting on the sofa/bed for a week.

[@fahada1921]

Get well soon sir.

[@K4R3N]

@@fahada1921 almost there, minor injury. Thank you

[@DKFX1]

Deadlifiting heavy at 45 is not smart training.

[@CapybaraCM]

Hope you’re back at it soon!

[@K4R3N]

it's not that heavy. 225 flies up for my warmup set. I've done 315lbs for 3 reps. It's fine if you work up to it progressively. Small increments each week, clean form

[@keithzastrow]

It sure is! I lost 45 lbs eating a high protein, moderate fat and low carb diet which is called....wait for it....Atkins....NOT keto. I swear by this and IMO is FAR easier to sustain than keto.

[@candicec6513]

I love how Attia poses a question, then, with his arrogant attitude, answers his own question before Layman can answer. 😂

[@adayfortea]

I find it interesting that a lot of blue zones are minimal animal products and live to be over 100... But north America is obsessed with meat protein

[@blinkyschannel]

Living to 100 doesn't mean much when you don't have the muscle your body needs to be active.

[@TangoMasterclassCom]

And what about the thermogenic effect of food from fiber? Does this also stimulate muscle protein synthesis, just like the TEF from protein?

[@richardmiddleton7770]

It's always been about money and how you NEED lots of carbs throughout the day for energy, back when nearly everyone had a physical job and worked 12 hours a day! So the money thing, "don't eat too many eggs or meat!" "Here, eat this bread and cereal, It'll give you energy" ("and we can make far more money from it!").

[@katerobinson4030]

Great interview, Don is awesome! However, I found it somewhat difficult to listen to, as Peter kept interrupting him at times, which was frustrating.

[@jjnelson2855]

I listen to Don as often as I can. My dad used to be his pastor. Have known him 45 years

[@Eysc]

🎯 Key Takeaways for quick navigation: 00:00 *🍽️ Understanding Weight Loss Strategies* - Different strategies for reducing energy intake for weight loss: - Simply reducing calories. - Focusing on macronutrient composition to indirectly limit energy intake. - Implementing time restriction as a strategy. 01:09 *🥩 Importance of Protein in Weight Management* - Weight management primarily revolves around calorie control. - Protein plays a crucial role due to its satiety, thermogenic effect, and impact on muscle preservation. - Initial studies indicated the significance of protein-carb ratios in various diets. 04:17 *📊 Study Design and Findings* - Three studies conducted comparing diets with varying protein levels and durations. - High-protein, low-carb diets led to more significant weight loss, fat loss, stabilized insulin, and lower triglycerides. - Higher protein intake correlated with reduced hunger and increased compliance over time. 08:31 *💪 Importance of Protein in Lean Tissue Preservation* - Higher protein intake during weight loss helps spare lean tissue. - Protein distribution throughout the day influences net protein synthesis. - Aging exacerbates muscle loss, emphasizing the importance of protein intake, especially in middle-aged individuals. created with chatgpt

[@TreehouseLover]

Thank you 💛

[@Holly_Shmolly]

Awesome!

[@TangoMasterclassCom]

I have build 2 kg muscle mass in 2 months (DEXA Scan), joining a fitness & nutrtion program with a coach. 5x per week strength training (2x UB, 3x LW), 1x per week cardio zone 2, every day 10000 steps. Nutrition is whole food plant based, high plant protein, high calorie, high whole food carbs, high fiber. I've been eating mostly plant foods my whole life, and I have never had any problems with weight, satiety or insulin and glycemic control. Eating fiberrich plant foods, avoiding junkfood and high sat fat, and not eating more calories than you need, living an active lifestyle, etc.

[@100reck]

over 4 lbs of muscle in 2 months? seems like a lot...... what did you use to measure body composition to arrive at 2 kg in 2 months?

[@TangoMasterclassCom]

@@100reck DEXA scan

[@jtome84-91]

Bs

[@TangoMasterclassCom]

@@100reck DEXA scan!

[@TangoMasterclassCom]

Based on the research, it's reasonable to expect untrained person to be able to gain about 1 kg, or 2.2 lbs, of muscle per month at the beginning of an exercise program. If you are a novice lifter and you have a good program you can make very tangible gains in that time frame. I am a professional dancer and a novice lifter, and I did this on a fully plant based diet, and I have never eaten meat in my life.

[@eddiegarciajr6653]

Protein is the ANSWER.

[@tommy92660]

Get Doug McGuff on. Proper exercise.

[@Thedudeabides803]

Looking swole Peter!💪

[@ravkue6336]

Lmfao

[@ursulahofbauer7668]

“The protein people were never talking about food and snacks…”.

[@bogse]

Older people should be pumped testosterone when they are in sedentary condition during medical cause, after that normal TRT is ok.

[@Sophal27]

Peter thought it was all about calories, but Don demonstrate that a high protein low carb diet is superior for fat loss and muscle preservation. I think the insulin model wins.

[@lorrilewis2178]

I've never been more confused in my life. I watch another channel where a Ph.D. does food studies and also interprets studies by others. According to her reading of the studies, meat consumption in high quantities is correlated with diabetes.

[@stevenyesrre3145]

Sounds like a "carnivores " type of or like diet may be beneficial.

[@x-techgaming]

This video title question is like, "Is The Energy From The Sun Hot..?"

[@jackjack8390]

"You cant be an accountant and expect to just count calories all the time." 1:29; Calories in and calories out. This is condescending. Or, he, himself, may not be numbers oriented.

[@CashMoneyMoore]

Yeah yeah yeah it's all about calories - OK here's why high protein low carb is clearly superior

[@JibbyDE]

With all due respect. Stop interrupting your guests please.

[@ann5765]

Eating a high protein diet works for fat loss. I lost a lot of weight and fat very quickly doing Atkins. It works great!

[@adayfortea]

Doesn't necessarily work for everyone. I tend to gain weight on a high meat protein diet 😂 it isn't a one size fits all diet... Not everyone operates the same

[@jemirtoussaint4940]

@@adayforteathat’s because you’re in a caloric surplus. Unless you’re tracking your calories to a tee and still aren’t losing weight then idk

[@erastvandoren]

Has been debunked

[@sebholding]

I already can't build any muscle whereas I'm just 32 years old, going to the gym for an hour almost every day for the last 2 years and consume 150 gr of animal proteins a day in 3 to 4 meals.

[@twainmom4999]

Why do you think that is ? Can you not consult with an exercise physiologist to figure out how to change that ?

[@sebholding]

@@twainmom4999 genetics, i'm just fucked

[@markotrieste]

I'd guess you are not resting enough.

[@mestrinimaster3602]

The question is what do you for an hour in the gym. Do you workout? Or just hang out?

[@sebholding]

@@mestrinimaster3602 lol I don't hang out, I do weight lifting following a science based program and taking all my sets to failure

[@rh4988]

High protein diets are contraindicated in anyone with a degree of renal insufficiency. 75% of people with renal insufficiency are unaware of it. There are many risk factors for renal insufficiency such as hypertension, diabetes or pre diabetes, obesity, etc. Since there is very little data showing that high protein diets are a significant factor in increasing muscle mass, the most important component is exercise, and most people in the US get enough protein so that with good exercise they will gain muscle mass. I would be cautious about blanket. recommendations for high protein diet. Exercise definitely yes, high protein diets be careful.

[@BeardedViking412]

Not disagreeing with you, but hypertension, diabetes and whatever else is directly caused by obesity or a toxic amount of calories and refined sugar/carbs. Unless you’re able to switch to a vegan or vegetarian diet, which brings a host of issues themselves, there really is no getting around protein. Now, 100-125 grams a day I would think would be the max, but it has to be in conjunction with a calorie AND carb restricted diet.

[@erastvandoren]

They are unhealthy for everyone

[@fantasticallyfit6030]

Prioritize meats. And cutting the crap becomes easy over time.

[@robertthompson5501]

Man you are Woke. I am not creeped out and am going to feed myself lunch. 🙏🏻👹🏊‍♀️🏋🏻

[@antonchilinski9729]

Take your meds gramps

[@Kimmer]

Protein is great and important, but a diet that emphasizes meat and doesn't emphasize a plant based diet with fruits, vegetables, and grains will only increase risk of cancer. Sure, a person might lose weight on this type of diet, but to the detriment of their long-term health.

[@adayfortea]

Absolutely! 👏🏻👏🏻 People who live in blue zones are primarily plant based and live to be over 100 years old... Meat is not the be all end all... It's just an excuse to eat what you want all the time. I personally don't respond well to a high meat protein diet. I thrive more on a Mediterranean diet focusing on plant proteins.

[@HeyhitmeBAM]

@@adayforteaI agree to a point but Mediterraneans eat meat and fish

[@youtoobe2936]

That’s nonsense.

[@carterrennerfeldt1607]

is anyone else creeped out when these longevity people talk about the "feeding" of humans...or humans being "fed"? we are not livestock!

[@CashMoneyMoore]

no

[@antonchilinski9729]

Feeding refers to the study conductors giving the participants food rather than giving them the directions to get the food themselves. It ensures variable control for the sake of the study and makes the data more reliable. If you cant handle the lingo then what the fuck are you doing watching these videos.

[@carterrennerfeldt1607]

actually, attia often refers to the fact that he "feeds" from (cannot recall the hours, but like) 5 to 7 pm. "feeding" is a colloquialism used by a lot of these people for 'eating'. not trying to be critical. i guess i just worry that there's something in the term that kind of machine-esque...and perhaps proves harmful to perfectionists...many of whom are part of this movement. not trying to upset anyone.@@antonchilinski9729

[@aquila2152]

I agree it seems dehumanizing.

[@antonchilinski9729]

@@aquila2152 Do better.

[@paulfiedler9128]

Why doesn't Peter man up and interview Stanford Professor Christopher Gardner? All Peter does is interview Don Layman over and over. Gee, I guess Peter is afraid of not being the smartest dude in the room! Or, Peter is afraid that Professor Gardner will shatter Peter's protein myths.

[@mahmoodzangui4880]

This is a clip from an older interview. Peter didn’t interview Don Layman over and over again!

[@AndreSilva-gm4lt]

Another Gardner follower destroyed😂

[@RM-jb2bv]

Peter Attia dresses like a little pimp.

[@Rositasparks]

He is nice to listen to and nice to look at 😂 and he gives great advice what more could you ask for in a doctor ❤