Category: Fat loss

Created in the 1950s by legendary bodybuilder Vince Gironda, the old school steak and eggs diet is a low-carb, high-protein plan designed for rapid fat loss and muscle definition. This highly restrictive, cyclical approach limits all food intake for several days to just fatty steaks and eggs before a dedicated carbohydrate refeed day.

According to the International Society of Sports Nutrition, creatine is one of the most researched and effective sports supplements available. However, the notion that creatine is good for stripping fat is a common myth that needs clarification. While it won't directly burn fat, it can be a powerful indirect aid for achieving a leaner physique by supporting muscle mass and enhancing training intensity.

According to one study, increasing protein intake from 15% to 30% of total calories enabled participants to automatically reduce their daily caloric intake by over 400 calories. This highlights protein's powerful role in appetite control and caloric balance.

Research from studies, such as the MATADOR trial, suggests that incorporating regular diet breaks can lead to greater fat loss and better metabolic health compared to continuous dieting. So, how long does a diet break last to achieve these benefits, and what factors determine the ideal duration for you?

Research indicates that consuming 1.6–2.2 grams of protein per kilogram of body weight daily is an effective strategy to support belly fat loss. This nutritional approach works by harnessing several key physiological mechanisms that promote a healthy body composition and reduce stubborn abdominal fat.

According to a 2019 study, a higher protein intake has been shown to reduce levels of the hunger hormone ghrelin while boosting satiety hormones. This hormone regulation is a key factor when determining what are the best macros for cutting fat, as it helps manage appetite during a calorie-restricted phase.

Did you know that your body burns 20-30% of a protein's calories during digestion alone, a phenomenon known as the thermic effect of food? This high metabolic cost is a key reason why protein helps burn fat by boosting your metabolism, supporting weight loss efforts, and increasing satiety.

According to research, protein has a higher thermic effect than carbohydrates or fat, meaning your body burns more calories simply digesting it. This guide will explain exactly how much protein should I eat if I want to burn fat, and how to maximize this metabolic advantage to achieve your goals effectively.

According to a 2025 review in the journal *Nutrients*, including dairy in a calorie-restricted diet led to greater weight loss and fat loss. So, contrary to popular belief, should we avoid milk during fat loss is a question with a nuanced answer.

Studies have shown that a high-protein diet can boost your metabolism and increase fat burning. Understanding what is a good lunch for fat loss is key to harnessing these benefits, ensuring you stay full and energized throughout the day while supporting your weight loss journey.