Protein Helps You Lose Fat, But You’re Doing It WRONG

[@IvanaChapman]

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[@gjahncke]

Just eat carnivore high fat fasting ice bading borax nmn msm walking nac, never take pharma products seed oils processed food sugar carbs

[@etiennelouw9244]

I started weight training in December 2023 really hard, dropped from size 40 pants to 34. Still do not look good, but my strength is much better. Upped my protein with eggs and whey protein. I eat anything, but eat most of my veggies from home grown (80% home grown). My love handles are fading slowly, but I did think it would take 2 years. I am 70 years old, 85kg (187,4lbs).

[@theghoulgals2474]

Im 53, I just started this journey. I would ache everyday from nothing and I would ache from light resistance training. Pain made me unmotivated to get up and excerise. The past two weeks Ive incorporated 1 tsp of cayenne pepper into my food and tumeric into my smoothie and uped my protein alot. I've been less achey so I've been excercing every other day. Now it's just "good" aches

[@iy1476]

Turmeric and Cayenne are awesome, but let's be honest, you've seen improvements in your recovery due to upping your protein. I did the same, being really vigilant in always hitting 0.8g per lb bodyweight MININUM was a game changer for me. I still get a little sore and fatigued, but nothing like before, I would feel ill and rundown after heavy Workouts before

[@vitalityguru]

Inflammation is the enemy which is why you see improvements using turmeric… omega3 should be a staple and anything natural that is anitinflammatory…

[@RonAviv-l4i]

1.3-1.5 grams for pound body weight for fat loss, works like magic combined with resistance training till failure and lots and lots of walking

[@IvanaChapman]

There's definitely an argument for higher protein intakes, but it's not necessary or realistic for many people.

[@PaceyPimp]

​@@IvanaChapmanwhat if i eat more than 1.5 a day. Is that stopping me from losing weight?

[@benny9971]

That like 220g a day!! I get full already with like 130g, no way i can eat like 5 chicken breast more🤣🤣

[@IvanaChapman]

Not the protein as such. It depends on how many calories you’re eating.

[@RonAviv-l4i]

I lost around 50 lbs this year at 54 year of age, got to 12% body fat, using my lose it app with every single calorie that enters my mouth, but tracking first and foremost - at least 200-220 grams protein, there are days of 250-260, and walk my @$$ off.. after 20 years of obesity and failure after failure, after thinking that it's simply not possible for me - voila)) The supposedly "over consumption" of protein did it... ok, weight training and walking, yes. Oh, and 16-8, ok again.. but man! I'm look now like never before, and I have a lot of before at my age

[@CookandDinewithme]

I find it very difficult to eat the really necessary amount of protein. I count it every day but never reach. Even on days when I only eat protein and veggies and almost no carbs. For me it has to be 140 g. I don't know how others do this without not taking too much calories

[@harriscarol513]

Eat the protein first. If you get 140 g of protein, that’s about 1000-1200 calories (depending on the meat)

[@bean0615]

There’s an abundance of videos on how to do it. If you’re eating vegetables you’re eating carbs. Carbs are not the enemy. Remember: fat = 9 cal per gram, protein and carb = 4 cal per gram.

[@shiNIN42]

Yeah my problem is I eat too much protein but even when I don't, I often eat too many calories (fat). It can be solved though, it's just difficult. I have been trying to get used to leaner proteins, it never will be very successful (I like foods with 66-100% fat for calories...) BUT it still helps. Hungry me can eat really lean meat like pork loin or green ham (I like pork. chicken doesn't satiate me so it triggers overeating), I just need to switch to fattier items later but be very careful as it's super easy for me to overeat fat as it doesn't satiate me well when protein is present. Fatty pork - fine. Fatty low protein items (cream, sour cream, butter... I love them) - just in minimal amounts. If I eat way too much protein, I should have less meals as well. (I do my best to minimize my protein, 140g is about my average on my best weeks... 130g protein is the minimum my body tends to accept but it's not easy to eat that little. But I must as it brings almost as much fat...) I don't know your situation, maybe you need similar things, maybe not. Oh and I reduce my protein and fat intake using fat fast days when I don't get hungry until dinnertime. 1000 kcal, 90% fat. Not for everyone, it's unusually fatty even for me but quite nice. I just shouldn't be relaxed eating 200+ g protein and fat the next day... That would be lovely though.

[@IvanaChapman]

I'm preparing a video called "How To Increase Protein While Staying In A Calorie Deficit". I take in roughly 110-130g of protein per day and my husband eats about 180-200g, so I'll be sharing how it can be done.

[@williamh.2982]

I have kidney disease stage 3, a year ago my kidneys were find. My doctor say very little protein. So when I started my new diet I weighed 384, 10 weeks later I am now 298. I eat some protein every 3 to 4 days then no protein for another 3 to 4 days, when I do eat it is around 30 grams for that day. I know I should have about 155 grans a day for my ideal body weight. All I know is I cut out the protein and the weight keeps dropping. I weight train 3-4 days a week, about 30 minutes each. I do feel weak on day 2 of no protein. I eat mostly blueberries, blackberries, Acai berries and strawberries. Salads, cerley, baby carrots, red and green cabbage, red and white onions, garlic, lemons 1 or 2 a day, eggs maybe 4 to 6 a week, Oliver oil, no sugar, tea, soda, just water or cranberry juice diet 5, beans not often because of the carbs. Tuna, beef, chicken and pork. When I do eat protein. Any suggestions that may help me I will greatly be appreciated. Thank you

[@IvanaChapman]

Kidney disease is one reason why you might want a lower protein intake. Follow the recommendations of your doctor with regard to protein. I’m not clear from your message why you’re doing no protein some days and then low protein some days. You may do better by just having low protein (rather than none for several days) each day. But you should discuss this with your doctor. I any case, it’s possible to lose weight without protein, since calories are going to going to be most important there.

[@williamh.2982]

Ma'am my doctor only told me to take vitamin D3 and C, no diet soda. Everything else I am doing myself. I will try to add a little protein every day, instead of waiting 3 to 4 days before I eat some protein. If my weight doesn't keep dropping I will go back to what was working for me.. Thank you very much for your advice. I really do appreciate your time..

[@shiNIN42]

Good information! Combining lean and fattier (or carbier) protein sources is pretty important for many of us I suppose! I barely eat carbs and practically live on protein sources as my protein already brings too much fat if I just follow my desires. During the last years I have learned to enjoy some leaner options but I never could make a meal of them, I need my more enjoyable, fattier, sometimes a bit carbier items as well. That should work for me. Other people may afford way more fat if they need more energy or less protein. I can't afford much fat, I need all the extra energy on my precious, tasty fat but it should be almost only in my good protein sources. Adding cream happily galore won't do... Too bad! But I will live (and still eat cream here and there, in moderation). By the way, my whole daily protein need in one sitting is quite lovely and often natural to me (not always so I don't do OMAD days often. anyway, I love eating a family lunch and a dinner too). Some of us can eat. Sadly or not. I usually can split my 130g protein into two but that has conditions. 65-70 g protein and not even as much fat is a quite small meal for me, I need very careful food choices to pull it off (but my first meal is usually much bigger than the other so it's fine. we don't need similar size meals either, we should do whatever works best for us!).

[@communicationiskey-]

Let’s take a 3oz piece of salmon which has a nutrition protein value of 0.6 oz as an exemple. When counting necessary daily protein do you take the weight of the Salomon, 3.0 oz in this case, or the nutritional value of 0.6 oz ?

[@wendyj.3858]

I’ve heard that it per lean body weight. I’ve also heard that your body cannot process more than like 20-30 grams at a time. Not saying you are wrong but there’s so much conflicting information regarding this subject.

[@IvanaChapman]

There are no absolutes when it comes to nutrition! I'm just providing my personal recommendations based on the current evidence. Setting protein intake based on lean body weight would obviously make the protein goal lower, but that's partly why I use a range (0.7-1.0) rather than an absolute value. Most people don't know their true lean body weight, as most won't have access to DEXA to get an accurate value. It makes it harder to get a good estimate. As for the 20-30g protein limit per meal, I mentioned that in the video. It doesn't refer to how much the body can "process" or "use" but the maximum amount used at one time for MPS (muscle protein synthesis). An interesting study in 2023 showed that over 100g of protein could be used for MPS. And even the original idea of 20-25g will depend on the type of protein and the person taking it in. A lot of factors go into how much protein consumed is used for MPS. There's a longer explanation in the first reference I listed in the video description, if you're interested. Hope that helps! :)

[@citizen_toxie_]

Your information is outdated. The most recent studies show the body utilizing over 100 grams of protein in one meal over hours. This makes hitting protein goals far easier.

[@Matt-cp9wh]

Which app do you recommend using? I’m 35 think not eating enough protein. Active athlete but struggling to recover fast and also I want to to be light for endurance running

[@tomcorridan5236]

Fantastic video. Loaded with precise information

[@IvanaChapman]

Glad you liked it. 😊

[@michaelelder9821]

excellent video. very comprehensive and not (quite) past my (very limited) attention span. :) covers all the main subtopics imo. thank you! sub'ed.

[@IvanaChapman]

Thanks! And welcome. 🤗

[@jonsnow1342]

I can't stop laughing at the *Not Actually Mike part at 4:24 xD

[@IvanaChapman]

I’m glad someone gets my humour. 😂

[@davidneal6920]

Excellent no BS video thanks! I was the guy who had too much ‘fatty’ protein sources and then also cut carbs too much. Thank you 🇳🇿

[@IvanaChapman]

Those are very common issues for people who are conscientious about protein. Glad the video was helpful. 😊

[@adegbenroagoro5180]

Thank you very much Ivana

[@Marc-Tu]

Excellent video. Thank you!

[@IvanaChapman]

Glad it was helpful. 😊

[@josephroa4475]

Great video. I am surprised I haven’t started to grow feathers with the amount of chicken and egg whites I eat 😂

[@IvanaChapman]

😂

[@janataylor6869]

😂😂

[@gracemarsh9707]

I struggle to get 100 grams protein a day and am lucky if I do 8000 steps as I work full and still have family to take care of I don’t get time to go to the gym mid week only weekends with 5 minutes exercise in the morning 20 squats and 20 press ups. I have started walking at weekends with 5kg of weights in a rucksack. I suppose this is better than nothing at 62

[@brunoyvres4939]

In 3 weeks I’ve lost 5kg (80 - 75 kg). Should I maintain my protein intake at the 80kg levels? Guess it wouldn’t do any harm.

[@IvanaChapman]

I likely won't do any harm, but in general you should adapt your protein needs as you lose weight...especially if you've been using the higher range for your estimate.

[@nico3641]

I like your style of communication.

[@davidrhodes7128]

One meal a day is good for weight loss, it gets your body to use it’s own fat.then a good keto meal. But if you are weight lifting you’ll need a bit of something to give you energy. Some protein drink have sugar to give you this energy, so be careful.

[@IvanaChapman]

I talked about OMAD in the video. It makes it easier to consume fewer calories (because there's only so much you can eat in one meal!), but for most people it's not a good long term strategy for losing fat and building muscle.

[@grantmail4112]

@@IvanaChapman I agree with you 👍

[@ShoppingEmail-dr1fs]

you can't get all your protein needs in one meal and you use muscle protein when you skip meals, it doesn't make sense.

[@TheMightyOdin]

I did OMAD for almost 2 years. I loved it. Less thinking about food, less dishes, more free time BUT it is shit for building muscle compared to multiple spaced put protein meals. I’m a big guy. I eat 240~250 grams of protein a day in 6 small meals.

[@greenraven12]

I am a vegetarian and dont want to take any protein powder as well, is there a way to get all the protein I need for muscle building . I checked youtube videos but there isnt much information out there. Would be great if you could share some insight

[@GenX_in_the_wild]

Tofu is the only veggie that has protein and no carbs..

[@shiNIN42]

If you are an ovo-lacto vegetarian, it shouldn't be that hard, I ate high protein when I had that woe or was very close. But I love eggs and dairy and legumes (the latter was absent in the end when I ate low-carb). If it's more plant-based, I personally would use more vital gluten as my body seems to handle gluten well (the majority of people have problems with it even if they aren't sensitive per se, I have heard... I had a gluten free year, nothing changed so I suppose it works for me) and I like my gluten rich low-carb bread and seitan. The same high protein food using animal products is rarely as easy to eat in bigger quantities... So I may go back to them for fat-loss now and then. Gluten and legumes should be fine for amino acid profile too but as I never was close to plant-based, I only know the very basics about these things. It's hardest if your energy need is very smal but with muscle gain goals, hopefully it's not too bad :) Good luck!!!

[@geraldpolymath]

I have a question? I'm 54 years; 5'11'" average 196 pounds. I lift 3 times a week and jog 3 days a week. I have a young trainer and he suggests that I should look into Testosterone. Honestly. I don't think taking Testosterone is a healthy pathway. Can I get your opinion because he suggests this to me a lot.

[@IvanaChapman]

If you have clinical symptoms that you think might be related to low testosterone that are affecting your quality of life, by all means see an MD for blood tests. But if your testosterone levels are normal for your age then there's nothing that needs to be treated. Are there symptoms that you’re concerned about?

[@geraldpolymath]

@@IvanaChapman No, honestly I feel like I'm still in my late 30s. No, my personal trainer is always asking me I want to feel like I'm in my 20s. I did take his suggestion about blood work. I'm waiting for my results.

[@IvanaChapman]

Ahhh, ok. Given that you feel good, chances are your testosterone levels are normal. So he's basically suggesting you consider anabolic steroids. 😂 Which is an option at any age, I suppose, but for someone concerned about their long term health I think the risks outweigh the benefits.

[@BillLinAZ]

Is your trainer a qualified physician? I'd find a new trainer.

[@petersmith4518]

Bit confusing by switching from kg to lbs. 1g protein/kg body weight is the message I think, or?

[@IvanaChapman]

0.7-1.0 grams per pound of body weight.

[@Mr.NotYourPALGuy]

I'm a heavy guy. The amount of protein I need per your scale blows my mind. Any advice?

[@IvanaChapman]

Do the protein intake based on your goal/ideal body weight. And you can use the lower end (0.7g/lb/day). Would that be more manageable?

[@chamindasilva3191]

How am I supposed to maintain protein intake if I do intermittent fasting? Is intermittent fasting bad for mussel gain?

[@healthyinformation]

no its good for that

[@thealiceftw]

It *can* be! It’s more difficult for women!

[@iy1476]

Just hit your protein requirements and all will be good, can even work out better for you. Don't over complicate things, just up your protein

[@karenrio7314]

great video, always so helpful!

[@fishmut]

How much FAT is in egg yolks ?

[@Imsaved777]

Why don’t people just simplify things and just say eat meat (chicken, pork chops, hamburger, steak) along with vegetables. See how simple that is. Well I guess if people made it that simple then there wouldn’t be any need for KZbin.

[@IvanaChapman]

Because there are a lot of enjoyable foods that are not just meat and vegetables?

[@Blindfold-Me]

I just don’t have the appetite for the 1g per lb a day. Id literally be forced feeding and it’s defeating. I had WLS and I barely have enough room for the 100-130 grams I get a day :/

[@IvanaChapman]

0.7g/lb is fine for many people. Even less if you’re not that active. What types of protein sources are you using?

[@chensychensy9979]

My challenge is to keep my calories lower than 2400 and get 180 grams of protein all while being dairy/whey intolerant.

[@IvanaChapman]

Not having dairy/whey as a source makes things harder, that's for sure! What's your weight? Maybe you can go on the lower end for protein. Staple lean protein sources like chicken breast, white fish, and egg whites (even egg white protein) will be helpful.

[@KrnxHoang]

Breakfast Lactose free skyr - 18g protein Eggs(2-4) - 12g-24g Oats - 5 g(there's protein enhanced oats with more if you prefer) Turkey or chicken sausage - 10g Lunch 97% lean beef or turkey - 44g protein Dinner - Lean steak like Sirloin 8-10oz - 44g- 60g protein There you go. All of this is very little fat.

[@chensychensy9979]

@@IvanaChapman 184 lbs. I was 206 before I started watching your videos. I'm a 30 year lifter but could never sort out the diet.

[@chensychensy9979]

@@KrnxHoang Thanks!

[@IvanaChapman]

Nutrition is almost always the hardest part! Glad that things are going well for you...nice work! 👏 Having lifting in your life has so many benefits. ❤💪

[@ermascranton95]

Doesn't it vary the amount of grams of protein by weight, age and gender /? I just found out I was eating higher amount of protein and wasn't loosing weight , now that I cut it almost by half im on my way to fat loss. im such a dork 🤓

[@IvanaChapman]

Yes, the protein recommendation varies by weight (I explained that at 0:29, which is why it's per lb [of your bodyweight]). I mention age being a factor at 1:25. And it sounds like you were probably making one of the mistakes I mentioned (not managing calorie intake or making sure to have enough fat/carbs in addition to protein).

[@ermascranton95]

@@IvanaChapman absolutely 😟 I am new here and a new subscriber so I’m looking forward to being educated thank you 😊

[@ermascranton95]

@@felipearbustopotd I am 58 I weighed 139 at the time and was eating approximately 80-100 grams of protein . I am now 131 and I’m maxing at 45-50 grams per day . I just feel like I get full really fast vac that’s enough to carry me through the day .maybe I’m just different in that way idk 🤷🏻‍♀️

[@IvanaChapman]

Welcome! 😀

[@IvanaChapman]

Your protein intake is a bit below what I think is ideal. The value of protein goes beyond keeping you full, as you'll start to learn as you watch more of my videos. If it's working for you right now and you're happy with your progress, that's fine. You may get to the point where you'll want/need to adjust it to go further (if that's what you want to do).

[@dpowell8340]

Hi Ivana, I am in my early 60s have about 35 more pounds to lose. Should my protein intake be for my actual weight or my goal weight? I am about 185 goal is 150.

[@IvanaChapman]

In your case, I would use 130g per day as a minimum (0.7x185), but you may do better with a bit more. It partially depends on how much protein you're already consuming and how challenging it is to incorporate that change. Hope that helps! :)

[@ashper8729]

How much protein should i consume. I am 185 but want to loose 40 lbs. Should i consume my goal weight or my actual weight or in between? If i consume like 100 grams of protein a day i feel full

[@IvanaChapman]

If 100g helps you feel full then start there. Since you’re not hungry, then losing weight will be easier.

[@ashper8729]

@@IvanaChapman thank you

[@jkh7427]

Do you have any feedback on OWYN plant protein? I’ve been using one a day to try to help boost total protein. I am a 67 year old woman trying to lose my last 5 lbs. I work out 6 days a week. I have elevated LDL so I was letting go of protein goals but I think I need to get my grams waaaay back up.

[@troymcclain1831]

Can i eat the chicken of the sea wild caught salmon every day

[@remiquinta9062]

That's what I eat almost everyday and I'm gaining muscle and losing weight. Slowly but surely

[@benny9971]

Thank you for your video it's very informative, my goal weight is probably around 165-170 lbs, but i stuggle to eat 165g protein a day, i get full around 120.... is this okay? I just cant eat another chicken breast to be honest😅😅😅😅😅😅

[@Kasino80]

You looked so petite when you were facing the camera. Then you picked up the protein canister and...damn, those guns.

[@LifeAdviceSite]

😂 I noticed that too. 😂

[@Cyberbeesty]

I have plenty of energy on a low carb diet. I have plenty of muscle.

[@wendywertz8828]

❤ well said

[@josephfinnegan151]

Fantastic Muscly Arms Ivana 😉 Great To See You Working on Your Arms and Biceps with those Double Dumbells. Power Guns 💪💪❤️

[@kerryg9573]

Really informative. I’m plant based and older so this was helpful ❤

[@PaceyPimp]

245g is only about 8.5 oz. i eat like 30 to 40 oz a day

[@harriscarol513]

8.5 oz (of ribeye for example) is about 60 g of protein. It’s not the weight of the food but the g of the macronutrient , so 40 oz (of ribeye) would be about 280 g of protein

[@DeborahLBendall]

I'm working on weight loss, about 30 lbs. I also lost a kidney to cancer and the remaining kidney is in stage 2 ckd. My kidney specialist wants me to target 50 grams of protein per day, no more than 60. Thoughts ??

[@IvanaChapman]

Follow the advice of your doctor. Kidney issues are one situation where protein intake has to be lower. But don't worry...you can still lose weight with a low protein intake, since calories are going to be the main factor. If it's an option for you, a dietician that specializes in kidney issues could be helpful.

[@JaysonT1]

She's pretty

[@barrick4807]

I wouldn’t touch soy as a man I’m sure it’s fine for women

[@IvanaChapman]

That’s a common myth that I will probably address in a future video.

[@barrick4807]

@@IvanaChapman interesting I got that from doctors so that’s why I’ve always stuck to it

[@IvanaChapman]

If your doctor told you that, they aren’t aware of current nutrition research (most are not, since nutrition isn’t really their field).

[@peteroldroyd7531]

1 gr per pound ~~~ why are you mixing metric and imperial .please do one or the other

[@IvanaChapman]

It’s a convention that’s often used in North America, because the numbers work out easily.

[@lorraineferguson231]

❤

[@gailhumiston3890]

Is this a meat commercial?

[@ThaStonedGardner]

Leaner cuts of steak? As long as you don't grandpa style your steak by eating the edge fat and chunk fat within the steak, you're golden. If you sit down to a t-bone and eat every bit and gnaw the bone till it's bare, you're kinda disgusting. Trim that blubbery gunk off and give it to your dog. Don't have a dog? Bring the trimmings with you on your walk and give it to that dog that always barks at you.

[@somethingaboutsamantha]

😂😂😂

[@IvanaChapman]

😂

[@markb4595]

Grams, kilos?.....just tell me ounces

[@johnnyg2501]

awesome Legos