If I were to say to you…

“The more protein you eat, the more fat you lose.”

Would you believe me? I mean, eating more protein than you need should just end up as stored body fat because of the excess calories, right?

Apparently not! It’s the Holy Grailbuilding muscle and burning fat at the same time.

This will shock you! Check out this study – TITLE: “A high protein diet (3.4 g/kg) combined with a heavy resistance training program improves body composition in healthy trained men and women”

48 experienced bodybuilders were split into 2 groups taking into 2 different quantities of protein over 8 weeks:

  1. 1 GROUP ATE 2g protein per KG bodyweight
  2. THE OTHER GROUP ATE 3.4g protein per KG bodyweight

2g per kg is about 0.9g per POUND (a fairly standard recommended amount for bodybuilders).

3.4g per kg is a bout 1.55g per POUND of bodyweight.


By the way, they were weight-training throughout the 8 weeks. You should download my totally free 3-day and 5-day/wk THT training routines; just enter your details below for immediate download. It will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency – everything you need for the best gains ever in the shortest amount of time!



Both groups gained the same amount of muscle, and both groups lost fat. However, the Very High Protein group (1.55g per pound) lost MORE fat despite consuming about an extra 400 Calories!

  • Group 1 lost 0.3kg/0.66lbs of fat – an average reduction of 0.6% body fat
  • Group 2 lost 1.6kg/3.5lbs of fat – an average reduction of 2.4% body fat

That’s almost 2% more body fat lost despite eating 400 more calories (from protein) per day. By the way, my Total Six Pack Abs fat-shredding book is a compete guide to get a lean, ripped six-pack. You’ll get enough protein and SCORCH body fat fast.

While we can’t be sure of the cause, we do know that protein requires more calories to be processed through the body than carbs and fat. The more protein, the higher the extra calories burned. This is known as the Thermic Effect of Food (TEF). The TEF of a high protein meal is about 30% higher than a low protein meal. (My recommended protein? In UK/Europe, go for Impact Whey from MyProtein. For the rest of the world, try Optimum Nutrition or Isopure Whey.)

Researchers concluded that:

(1) Protein overfeeding is unlikely to cause any gains in body fat, and appears to actually reduce body fat.

(2) Blood tests confirmed that a high-protein intake had no detrimental effects to the kidneys or any other parameters of health.


Bottom line is that your fat loss diet should be high in protein. If it’s not, you’re just making things harder and slower…not to mention the fat that you WILL lose muscle if you are lifting and on a low-protein, low-calorie diet. Eat that protein! It’s the key to lasting body recomposition! ~ Mark McManus

P.S. I know that putting together a fat-loss diet for getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.

NOTE: I put together a short “10 BEST PORTABLE PROTEINS” guide that you’ll love. Being away from home doesn’t mean you can’t get your protein in. It’s easy with my handy FREE guide.
Just enter your details below to get it immediately (don’t worry, I operate a zero spam policy)

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I highly recommend MyProtein for all your supplement needs.




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