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Calorie Count Blog

How to Lose Fat, Not Muscle Mass


By +Carolyn Richardson on Oct 25, 2011 10:00 AM in Healthy Eating

Water, fat or muscle: What are the pounds you lose made of? It’s not an easy question to answer, but the goal for many is to maximize fat loss and lean muscle gain. Figuring out the most effective combination of resistance vs. aerobic exercise and balance of macronutrients, vitamins, and minerals required to reach this goal can be tedious. Enter Canadian researchers at McMaster University.  Their study, partially funded by Dairy Farmers of Canada, was published in the September issue of the Journal of Nutrition.

The Study

90 patients were split into three groups of 30 for researchers to test over 16 weeks. The participants were given diets which differed in both total dietary protein and amount of protein derived from dairy. Although all participants lost weight, those in the high protein - high dairy group had a greater fat loss and lean muscle gain during weeks 8 through 16.  This group lost more visceral adipose tissue and trunk fat than other participants and also showed greater strength by the end of the study.

The Calcium Factor

The findings of this study add to mounting research that suggests dietary calcium intake increases fat loss.  Because all participants in the study reported low dairy intake before beginning the study, the high protein – high dairy group’s enhanced outcomes may be due to the increased dietary calcium intake.  Some studies suggest dietary calcium, particularly from dairy products, may bind to dietary fat, lower its absorption in the digestive tract and/or decrease fat storage. With increased dietary calcium, lipolysis, the breakdown of lipids including fat, increases. However, not all calcium is created equal; a separate study found that calcium from supplements did not have the same effect as calcium from diet.

Gotta Have a Deficit

Simply adding more protein from dairy products to your diet is not enough to get results. While this study suggests increased protein from dairy products results in fat loss and lean muscle gain, in the absence of a caloric deficit, weight loss would not occur.  If you are planning to add more dairy products to your diet, make sure they are low-fat to keep your calories and saturated fat in check. Consuming a balanced diet of adequate lean protein, healthy fat and carbohydrate in general will help keep you feeling fuller, longer and on track to losing fat, not muscle mass.

Note: The high protein – high dairy participants consumed a diet that was 30% protein with half of that protein from dairy foods.


Your thoughts…

Do you balance your meals to have a specific macronutrient composition?  If so, what percentages do you aim for with protein, carbohydrates, and fat?



Comments


No thanks.  I'll pass on the extra gas and the hormonal additives from American dairy.  Sure I can go to Whole Paycheck and get "organic" products, but I'm not convinced of their practices yet.  I'll just stick to what I'm doing and cut the complex sugars and unnaturally fatty foods.

 

I wouldn't be surprised if the American Dairy Council was behind this study.



Sorry, I turned off at 'Their study, partially funded by Dairy Farmers...' and was even less surprised when it said, yes the answer is to drink more milk!



Slightly tainted view!  These folks should read the china study and watch Forks over Knives!



Hey Saxgroove I'm with you about not adding Dairy either, but hey it's supposed to be about the calcium, so let's go eat some broccoli, or drink some orange juice. Just as much calcium there, and organic is legit with them too. :)



I'm lactose intolerant. I'm not sure how much calcium there is in the lactose-free dairy products, but I do try to get my calcium from other things.



Calcium and protein. How much protein is there in orange juice and broccoli? I wouldn't dismiss the study just because it was funded by the dairy people. After all, the food providers who are vying for your dollars are not going to fund studies on the benefits of their competitors' products. My 60 pound weight loss included almost daily portions of low fat milk and yogurt, so I can't dispute this claim.



There's a very large amount of protein in broccoli, actually.  It used to be my main source of protein on some days.



Of course it is a study with a small group of people, and it does not say whether it is a double blind study...so the people could be aware of what the researchers are looking for...which leads to the placebo effect, BUT, it is a study, so why do people have to bash it because of the cash to run it?  How do you lie about the results?

Studies need to be replicated...but to dismiss just because you are lactose-intolerant or because you don't like corporate farming is kind of like not taking a secure, exciting job because the owners are rich...let's get real now!

ZELDA - lactose is only the sugar in dairy products...so the calcium would be the same in lactose-free products.



They replaced 15% of carbs (unessential bulk) with 15% protein (essential nutrients) so they were bound to get a positive result. This agrees with what the low-carb / paleo community have been trying to say for years.



I'm not OK with the "Big Dairy" industry, period. But buying milk that came from grassfed cows from local farmers- that's something I would be OK with consuming daily.



Though I am immediately suspicious of any study funded by an organization that has a stake in the outcome of said study, I lost 57lbs total on a diet where I regularly consumed 3-5 servings a day of full fat dairy products. However, I did the first 40lbs through diet alone and I went from 35% body fat to 32% body fat, for the last 17lbs I went from 32% body fat down to 25% body fat when I incorporated exercise. Working those muscles so you actually gain more of them is a better strategy for not losing muscle.



Recent studies from the Harvard School of Public Health indicate that high calcium and protein intake along with the sugars from dairy may not be beneficial and has been linked to "Probable Increased Risk of Prostate Cancer "& "Possible Increased Risk of Ovarian Cancer"

http://www.hsph.harvard.edu/nutritionsource/what-should-you- eat/calcium-and-milk/

"Clearly, although more research is needed, we cannot be confident that high milk or calcium intake is safe."

Don't be fooled by research that is tainted with funds from interest groups. If calcium through dairy products was so wonderful for humans then why is it that the countries with the highest levels of dairy intake also have the highest indication of osteoporosis?

Dairy is Un-Natural
Humans are the only species on the planet that drink the milk of another species and also the only species that drink milk as adults.

Additionally over 60% of us are lactose intolerant... do you think mother nature might be giving us some clues?  Or do we still want to buy in to the myth fed to us by the USDA who's purpose is to promote "Agriculture" as in the dairy industry ....not necessarily human health.



Brocolli doesn't have a lot of protein...3 g for 1 cup of raw brocolli.  If they are talking in the study of getting 30% of your calories from protein, for an 1800 calorie intake/day, that is 135 g of protein over the coarse of the day.  I wouldn't be relying on brocolli for protein....greek yogurt on the other hand has 18 g of protein for a 175 g serving...that's more like it, or chicken breast about 22g of protein.  You will never get to the 135 g of protein without more heavily loaded protein foods.  What role the calcium played wasn't certain but getting calcium from foods sounded like what they were seeing results from.



Daily consumption of 2 cups skim milk and non fat Greek yogurt have been part of my diet throughout my 99 lb weight loss.  Personally, it is a balance of whole food nutrition, proper supplements, and exercise that have led to my weight loss success.  After 15 months, I believe I have found a program for permanent weight loss.



Ugh. No thank you. No dairy passing these lips. Puffy eyes, dripping nose, bloating, weird hormones and best of all consumption of animal based dairy products causes you to leach calcium from your bones. Plant based calcium is the best. This "study" smells to high heaven of the American Dairy Council. Articles need to list or tell consumers where the study came from and who paid for it.


Plant based diet is for ma al the way.....I can live ( healthier) without dairy.....sorry dairy farmers.....maybe you would want to start growing organic vedgies in your fields instead....



The most important thing I took from this article was the 'defecit calories' part.  If you're consuming less calories than what you need to maintain your weight, then naturally you will see weight loss.  As part of my diet, I typically have one or two low-fat yogurt servings per day, and occasionally a glass of skim milk with breakfast.  In my experience, weight loss is a result of managing your caloric intake, and balancing your protein/carbs/fat intake.



Original Post by: cjscrapper

Brocolli doesn't have a lot of protein...3 g for 1 cup of raw brocolli.  If they are talking in the study of getting 30% of your calories from protein, for an 1800 calorie intake/day, that is 135 g of protein over the coarse of the day.  I wouldn't be relying on brocolli for protein....greek yogurt on the other hand has 18 g of protein for a 175 g serving...that's more like it, or chicken breast about 22g of protein.  You will never get to the 135 g of protein without more heavily loaded protein foods.  What role the calcium played wasn't certain but getting calcium from foods sounded like what they were seeing results from.


Broccoli does indeed have more protein per calorie then many foods.

http://www.diseaseproof.com/archives/healthy-food-nutrient-d ensity-of-green-vegetables.html

A high protein diet based on animal flesh leads to many diseases including... heart disease, certain cancers and diabetes. Our nation is serving as a wonderful petra dish of the example of this.  People used to die of infection... now they die and suffer pathetically from diseases of lifestyle. Rich, fatty foods, previously only consumed sparingly by a few are now plentiful to many and the statistics clearly reflect that when we increase animal products these diseases occur.

The World Health Organization only recommends 5% dietary protein for adults.
http://www.drmcdougall.com/misc/2007nl/apr/dairy.htm

Calorie deficits create weightloss. Dairy products were meant for the accelerated growth of baby animals.



Conspiracy theory aside, I like dairy products. I'm addicted to greek yogurt and eat it like "crack" every day. do you think the Dairy Council put something it it to keep me addicted to it? I'm sorry, but I can't afford 6 bucks a gallon for "soy" or "almond" milk. And don't get me started on eggs!!!



By the way, it's the CANADIAN DAIRY FARMERS, not AMERICAN, get your facts straight. 



Original Post by: philfan1

Conspiracy theory aside, I like dairy products. I'm addicted to greek yogurt and eat it like "crack" every day. do you think the Dairy Council put something it it to keep me addicted to it? I'm sorry, but I can't afford 6 bucks a gallon for "soy" or "almond" milk. And don't get me started on eggs!!!


Nope I think nature put something called casomorphin in milk which is like and opiate to induce mild feelings of well beings in young so they would desire to suckle.  These are concentrated in dairy cheeses and such.

http://www.ncbi.nlm.nih.gov/pubmed/1374738

There is no requirement for the adult of any species to continue to suckle.



I believe in eating as "close to the ground" as possible.  When it's available, natural raw milk and cheeses are a very healthy way to get your protein and calcium and they help you feel full and satisfied.  Regular milk from the grocery store is good too, and is minimally processed when compared to other options, like soy milk. I love the "all natural" ingredients in the newer yogurts, and the Greek yogurts have more protein than an egg and no weird additives.  They key is, as in everything, portion control. There are lots of options out there for healthy dairy foods.



Thank you and amen!!!



The problem with articles like this is interpretation:

Were the groups randomised? If not there could've have been loading to guarantee the results.

Suddenly we find a comment that it's dietary calcium that works, but it's a separate study that's cited and we have no other information.

I'm used to reading articles like this in the press. In Britain we've had the don't eat corned beef, oh it's okay, the don't eat eggs, don't eat more than two eggs a week, actually eggs are really good don't limit your use.

The time I really get irritated is when government advisers who I'm paying for with my tax pounds are then sponsored by a group with vested interests to write an article, which wait for it, positively recommends their product.

It's only life that makes me this cynical. We can at least see some victories now and then, like companies having to remove health claims from their products which cannot be substantiated. If only they had to buy advertising with equal weight and circulation admitting their defeats.

Remember "mad cow" disease, that was scientists who came up with feeding cattle who are vegetarians with sheep waste products. The word science is derived from the word truth, sadly it's no always upheld.

Ian

 

 

 

 

 



Thank you and amen!!!



I am a scientist here to tell you that science is a series of educated guesses and our real power comes from the scientific community attempting each other's studies to see if they can replicate others' results. If no one else can get the same results as the ones found in this study it becomes invalid.

By the way @bestephens how can you lie about the results? Very very easily, unfortunately, it's done all the time. You can even skew results unconsciously through body language and tone of voice if you're working with people. Or you can interpret results a certain way because a lot of times people see what they want to see, even people who are trying to be objective. Then there's the people who just don't know how to create a good study that accounts for all the variables, and there's also the people who fudge the results because they mean to. Ever heard of the autism/vaccine scandal? They caught him and it was big in the news earlier this year. Always look at who paid for the study and always look for how many studies there were.



Really???? Should we believe EVERYTHING a dairy board says? Really???

Please, please, please, stop publishing this kind of crap. It only adds to the existing confusion of what is or is not healthy and places guilt on those that choose not to consume dairy products.

I'm tired of hearing "MAY" and "SUGGESTS" in all these studies!!! Those words mean nothing. Would you have surgery if the doctor said our study SUGGESTS that you MAY have cancer or a heart attack one day or would you like to hear a definitive answer before you let someone cut you open?

If the study wasn't independently funded, then don't publish it here or anywhere else for that matter.

Who do you think really benefits from the world consuming more dairy? Is it really beneficial to our health or their pocketbooks?



Sure do agree with you. Cut complex sugars and unnatual fats.Smile



Just read the study  found the obvious flaw. sheesh.

It is rubbish science. Also there is no mention that the participants were all women. Why not?

Anyway back to the obvious flaw, the blindingly obvious flaw.

The three groups:

high protein, high dairy (HPHD)

adequate protein, medium dairy (APMD)

adequate protein, low dairy (APLD)

Only one group had a high protein diet, therefore it cannot be ascertained whether diary played a significant part in their results or whether it was merely the greater protein in their diet.

Why do academics sell themselves down the river like this, is reputation not worth more than a few research dollars?

 

Ian

 

 

 

 



I guess I am going to have to loose fat and gain lean muscle mass the tedious way, because I am allergic to dairy, and a host of other foods. Since, I have stopped eating/drinking things that were poisoning me, I have lost so much weight, I appreciate what you are trying to say here, bu I also think that this sounds like something that the Dairy Farmers of America has backed. Don't get me wrong, when I consumed dairy, I loved the stuff, but I also know that most milk that is commercially sold, is full of chemicals, pesticides and hormones. Those hormones, caused me to go into puberty at the age of 9. It also made it so that when I did have my cycle, it incapacitated me. Even "organic" milk is not closely regulated, you never know. 



If someone reads through an article and question the controls or data analysis, that's one thing. But it's obsurd to automatically discount a research study based solely on who funded it. MOST of the studies out there have been funded by someone who stands to gain some sort of benefit from them - that's why they fund them! And yet we still manage to believe them.

I'm not saying that I don't think the article jumps to some pretty significant conclusions without additional experimentation to back it up, but this study might be enough to snowball some subsequent research in the area that when all put together allows some major and credible conclusions to be drawn.



Original Post by: cjscrapper

Brocolli doesn't have a lot of protein...3 g for 1 cup of raw brocolli.  If they are talking in the study of getting 30% of your calories from protein, for an 1800 calorie intake/day, that is 135 g of protein over the coarse of the day.  I wouldn't be relying on brocolli for protein....greek yogurt on the other hand has 18 g of protein for a 175 g serving...that's more like it, or chicken breast about 22g of protein.  You will never get to the 135 g of protein without more heavily loaded protein foods.  What role the calcium played wasn't certain but getting calcium from foods sounded like what they were seeing results from.


1cup is hardly any broccoli, and hardly any calories, either.  I eat chicken and tuna quite a bit now too, and have a lot of dairy in the morning, but when I wasn't exercising, I could easily hit half my (USDA) protein values on broccoli alone, because I also wasn't taking in all that many calories.  

Interestingly, eating 17g protein worth of broccoli isn't that different nutritionally from eating 17g protein of greek yogurt, except that the broccoli comes with about 20g fiber and 1.8g of fat.  The yogurt is just a lot smaller, and I'm definitely a big, big eater.

Plain Dannon Greek Yogurt: 92cal, 0fat, 7g sugar, 17g protein

Broccoli: 162cal, 1.8fat, 19g fiber, 8.5g sugar, 17.6g protein



 

Original Post Ninav-

Dairy is Un-Natural
Humans are the only species on the planet that drink the milk of another species and also the only species that drink milk as adults.
Additionally over 60% of us are lactose intolerant... do you think mother nature might be giving us some clues?  Or do we still want to buy in to the myth fed to us by the USDA who's purpose is to promote "Agriculture" as in the dairy industry ....not necessarily human health.

Hello! I still can't get over Ninav's comment (see above). I'm 30 years old and have never been able to keep a balanced diet...

Recently, I've been influenced by the European way of life: extended Italian family and Irish husband. Something seems to be clicking in that part of the world and they seem to all live balanced lives. Work vs Play and Eating vs Over-eating.

Ninav's comment struck a cord... Does she mean ALL diary products? Cheese, yogurt, milk and my precious mozzarella? European cuisine is full of diary... Are we all getting it wrong?

Please clarify...all milk products are not needed?  




I think I just fell deeply in love with Ian.



Humans are the only species on the planet that drink the milk of another species and also the only species that drink milk as adults.

Humans are the only species on the planet that do a lot of things.

Glonyc - If you buy into this, then yes, ALL DAIRY. It all comes from the same place. As for "are we all gettig it wrong?", well, that's a matter of personal opinion. I've heard all these arguements before, yet I still enjoyed my milk this morning and will thoroughly enjoy my cheese for lunch and yogurt for an afternoon snack.



The link is about things that no other mammal on earth does, but it still drives home the ridiculousness of the arguement:

http://caloriecount.about.com/other-mammalian-creature-earth -ft202157



Cow dairy isn't good for people. Sorry guys. 



Calcium supplements probably didn't work because there's no protein in them.  I think this shows that the increase of protein in the diet was what provided these results, not specifically dairy.  I don't think dieting gets anymore complicated than calories in/calories out, and what protein/fat/carbohydrate ratio you need to follow for your individual health profile. 



Although I agree with many other people that this study could be a bit tainted considering it was done by "dairy farmers", I have seen the benefit and I believe in either buying from local dairy farmers or buying organic (although I don't always have the funds to do either one).

I love dairy products so I am not going to disagree, plus I have seen the results of studies that have to do with dairy aiding in muscle gain and fat loss and they were not funded by dairy farmers...so I totally believe this one!!!



I have had immense benefits to my health from removing milk and other dairy products. I have asthma that is athletic and allergic based so my breathing didn't improve as it does for some, but my stomach is so much better and I lost weight and look LEANER not skinny (meaning muscular). Not to be gross, but I go to the bathroom regularly.



In addition, I'm not convinced that dairy products are doing anything for anyone. This country doesn't have a protein problem. It has a fast food problem. If people would get back to a balanced diet, even one that contains some dairy, but preferably plant-based, then we wouldn't have issues with weight except in cases where it is medically-based (such as thyroid issues).



Original Post by: nell709

The link is about things that no other mammal on earth does, but it still drives home the ridiculousness of the arguement:

http://caloriecount.about.com/other-mammalian-creature-earth -ft202157


That post was the result of a comment I made. All of the people's comments ARE ridiculous because we are talking about foods meant for our body, not the use of tools, talking, etc. Of course, very few animals use tools and none build cars, weapons, bombs, etc.

The point is that we are not meant to drink milk after a certain age. Just because we can does not mean it's good for us. That isn't to say there are other foods that we are not meant to eat and still do. It's just that why would female bodies SHUT OFF milk production after a certain age if it was good for us to continue drinking it and even moreso continue to drink the milk of another species.

When the majority of the world, which is non-European/non-white, is either lactose intolerant or allergic to milk, that should tell you something.



As a kid i drank a crap load of milk and was heavily muscled, not fat. My milk was whole milk straight from the cow that was refridgerated. Ever wonder why alot of the farm boys that went on to be football players got so big? This might be the keys but I'm with ya all.. I think going back to the basics again and starting naturally might be what we all need to do. Get away from things that are processed... I can see where this might work for some but not all. Some of us are not exactily built to have the bulk that others do.



They did a study on ingesting too much protein and I believe a 10% casien (protein from cow's milk) kept the mices safe but a 20% casien level led them to cancerous tumors and death. There was also record of an umplanned study. It was during world war 2. When Hitler took animal herds and deritives of the animals (milk, cheese) from the Noregians, the Norweigens were left with a plant based diet for the duration of the war. Later a study charted the cancer and disease rate to be severely low compared to the higher cancer and heart disease rates just previous to the war.

So this really gives me something to think about. I maybe eat meat once or twice a month, don't ever drink or use cow's milk in baked goods, and sometimes happen upon eating cow's milk or chiccken's eggs when I eat baked goods out and about. Don't get me wrong. My husband is vegan and he is very strict so it can annoy me greatly, but I think he's right to be vegan for himself. For me, I eat the meat milk eggs gambit very sparingly when I am at my parent's meat milk egg household or at a coffee house/school function and I really don't want to pass up a treat.  My goal is to strive to eat meat, milk, eggs sparingly but I don't cut it out of my diet. 



I hope this goes for the studies done by the gluten free, vegetarian, "natural" supplement people as well.

I drink milk, love milk, doesn't bother me we are omnivores, we eat everything, which means some of us may be more tolerent of protein some carbs, and you are wrong about humans being the only adults drinking milk, all animals will do it if allowed.  Also, people adapted to the food sources at hand, milk is a convient source of protein and calories.



Wow, and you must get your calcium from diet and not supplements for it REALLY to be effective.  I agree with the other comments here.  We should always be careful with studies funded by "interested third parties."   Read the fine print people.  Look for independent research and always do a background check.  I am not against eating dairy, per se.  There are a lot of small-scale, environmentally- and health-conscious, family-run dairy farms where you can get delicious guilt-free dairy. 



Mmmmm I love dairy products!!!



All you people need to realize that all the research that led to the change to spreads and margarine was carried out by margarine manufacturers. That whole advertising and brainwashing campaign ended up with people eating more hydrogenated fats for years until it was discovered that these were the harmful guys. They are putting the hydrogenated fat thing right now.... a bit late if you ask me. If you don't believe me look up the the intitial research that was done in the 50's and 60's about cholesterol.

You need to be sure about EVERY source of what you believe, not be picking and choosing.

The only correct diet is a varied and balanced diet. The more varied the better, so I always look with suspicion at weight reduction diets that are suggesting cutting out and restricting dietry variation. If your diet is as varied as possible then there is less chance of overdoing it on one part, eg to much sugar or too much fat or too much of anything.....



I balance my meals based on the athletic suggested balance by Calorie Count, 23% fat, 23% protien, 54% carbohydrates.

In 2000, there was a great diet debate where Ms. O'Neil shared a slide that covers what ianheavy was mentioning.  Imagine three wheels.  On the first wheel is a kind of food or diet trend: french fries, tomatoes, beef, veganism, milk shakes, greek yogurt, etc.  Then the word "is", then the next wheel which has kinds of effects: good, bad, helpful, hurtful, safe, deadly, etc. then the word "for" then the last wheel which contains groups of people: men, women, children, teenage boys, elderly, babies, etc.  Each day the press would spin the three wheels and ta-da, a health news headline!  "Dried cockroaches" are "safe" for "pregnant teenagers"!

Found a link to the transcript.  There is a lot of other interesting information in the transcript, especially watching Atkins and Ornish go at it! :-)

http://www.cnpp.usda.gov/Publications/OtherProjects/Symposiu mGreatNutritionDebateTranscript.txt

Good Luck 



Higher protein paired with a good weight lifting program will stop most loss of lean mass while losing weight unless you have too high a deficit (750-1000+).



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