July 18, 2024 • 14 mins
Which is better? High protein diet, intermittent fasting, or calorie restriction?
Link to study: https://www.ncbi.nlm.nih.gov/p...
Link to study: https://www.ncbi.nlm.nih.gov/p...
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Hey, welcome into another episode ofThe Fasting Guy, a podcast. That's
me so glad to have you herefor another episode. I tell you,
we're on a tear lately. We'rereleasing these episodes. But you know,
I had a lot of stuff toreport personally. I've run across some studies
lately to talk about the subject oftoday's episode, for sure, and things
(00:21):
that have been inspired by messages Igot from you. So lately, I've
just had a lot of stuff totalk about in today's no exception, I'm
not gonna bore you with all that. Let's jump right into it. Today.
We're going to be diving into somescience. Now. You should do
what I do. You should goread the study, look at all the
(00:41):
particulars, dive into the minutia.And I'll just tell you one thing that
probably the biggest restriction of this study. What is the number of patients involved?
Which is one hundred and thirty five. You know, it's an okay
(01:03):
size. It's not like there's tenlike I see studies sometimes with like ten
patients and then you divide them inhalf, so it's five in each arm
of the study, and it's like, you know, so it's not bad
interesting data though. So the titleof the study is effects of different weight
loss dietary interventions on body mass indexand glucose and lipid metabolism and obese patients.
(01:30):
So they took these one hundred andthirty five obese patients. They admitted
them to the hospital so they couldcontrol the food intake, which is hugely
important because you know a lot ofstudies you see out there, it's a
you know, somebody filled out adiary of what they ate last week,
which is just horrible. This wasactually controlled in a hospital setting, and
(01:53):
they compared three diets. So theyput one third of the patients on a
just a calorie restriction diet. Youknow, they didn't care about the carbs
or the fad or the proteins ornothing. They just dropped calories down.
Then they put another third of thegroup on a high protein diet, and
then they put another third of thegroup on an intermitte fasting diet. So
(02:17):
you've got three arms that we arecomparing. The one thing that I will
say about this study is these patientswere in their average low thirties, so
I think the average age was likethirty two or thirty three. So on
the younger side, but still you'dexpect a lot of things to translate over
(02:38):
to older, you know ages aswell, although there certainly can be some
differences in my experience in like speedof things happening. Anyways, so let's
run down some of the results,which in my opinion are quite startling.
(03:00):
The first thing I want to talkabout before we get into it is a
P value. So I don't knowif you've ever read many studies, looked
at much data, read much literature, but a P value is the confidence
level, the certainty level that thisis statistically significant. In other words,
this didn't happen by random chance.And usually when you're looking at a P
(03:21):
value of like point oh five,that's where it starts being statistically significant.
We're like, we're pretty certain thatthis didn't happen by chance or what some
kind of random fluctuation or something.And then the lower it gets, the
more certain So if it's like pointzero five, that's the beginning, and
if you went to point zero four, it's better point zero three, point
(03:43):
zero two, point zero one.Then you get into point zero zero,
something like point zero zero nine,point zero zero eight, all the way
down to point zero zero one,which is like point zero zero one is
like nine hundred ninety nine out ofone thousand. You know that, we're
confident this is, you know,statistically significant. So I'll be talking about
(04:08):
that a little bit as we goon. Actually I won't talk about it
that much. Look, you cango read it yourself. What I will
say is that in every category,one diet reigned supreme pretty much, and
in every single category, it's Pvalue was less than point zero zero one,
which is I mean, now,the other diets had statistically significant outcomes
(04:33):
as well, but they would belike point five or point oh, you
know two or something like that,which is still statistically significant, but not
as statistically certain as point zeros lessthan point zero zero one, which is
you can't get any less than that. It's it's like, this is as
certain as we can be. Soanyway, let's jump into it, shall
(04:55):
we Sow we're going to compare calorierestriction to high protein to the n rate
of fasting, so weight, howmuch weight was lost? So the calorie
restriction lost like about eleven pounds onaverage. The high protein diet, which
(05:18):
is crazy, lost like nineteen poundsinsane, and then the intermittent fasting lost
twelve pounds, So all three ofthem did well. But the high protein
diet just not only was it thatmuch crazier the result, but the p
(05:45):
value is just like you know,point less standpoint zero zero one body fat
percentage the So this is the reductionin body fat percentage. So we saw
about a three percent drop in thecalorie restriction, we saw a five percent
drop in the high protein and thenwe saw like a five percent drop in
(06:09):
the InterMute fasting as well, Sothose were pretty similar. The one thing
I will say is that the statisticalsignificance because the difference in the starting points
and ning points, I guess isa big part of it, as well
as how many were in each arm, way more statistically significant for the high
protein BMI. I don't care aboutthat, don't. I don't give much
(06:29):
credits to BMI. Waistline. Thecalorie restricted diet they lost about seven inches,
the high protein diet nine inches,and then the internet fasting like five
inches. So once again, highprotein just kicked butt hip. One I'm
(06:51):
not going to do because it's verysimilar. You can go look at that
yourself. Now let's talk about whatreally matters. You know, losing weight
is great, but how much hellhealth or are we That's what's important.
You know a lot of people say, yeah, you can do high protein,
but you know you're protein spikes bloodsugar. You know, they scared
me a long time on the protein. I was scared on that a long
(07:12):
time. I waited a long timeto go high protein because of the they
say it. You know, thiswhole what turns it into blood sugar and
it winds up being bad. Andthen the other thing is they talk about
the effect on the kidneys. Imean, I finally found enough studies to
refute all that stuff, but Imean I was a holdout on it for
a while because of that. Butlet's get into it. So how much
(07:33):
better did fasting blood glucose become?So this is your morning fasting blood glucose.
How much did it improve over time? Now this is the millimoles per
liter, which is not what weuse in America all that much. So
I guess if you're in other countriesthis will make sense to you. But
(07:54):
it dropped from about ten to likesix and a half. For the calorie
restriction, it dropped from uh tento about five and a third in the
high protein and then in the Internetof fasting it only dropped from ten till
about seven, so we got wegot three and a half, We got
(08:15):
four and four point seven for protein, and then one only got about three
for intermental fasting. So the highprotein diet just kick butt and reducing fasting
blood glucose, which is crazy.They also measured their post prandial glucose two
(08:35):
hours after eating, so post prandialis you know, after you eat,
So where does your blood sugar youknow, come down? What is your
average blood sugar two hours after eatingor whatever? These are all pretty similar,
well, not pretty similar. Iwould say the calorie restriction and the
high protein were We're pretty similar.The high protein did slightly better, and
(09:01):
then the Internet if fasting did theworst, still reduced it, but you
know, not nearly as much.HbA one C, which is you know,
your six month average. Keep inmind they didn't do this this diet
six months. It might be threemonths. Is it three month? I
think it's a three month average,So keep in mind they didn't do this
(09:24):
for three months. So HbA oneC you're only going to have a certain
amount of time into that three monthsthat was this diet, but nevertheless still
significant. So again the high proteindiet beat the other two beat them,
just beat them. Now not dramaticallydifferent, but again keep in mind they
didn't do this a full three months, and your HbA one C measures like
(09:48):
an average bloguho's over three months,so they if they had done this for
three months, I'm sure it wouldhave been pretty dramatic. Now, blood
lipids, and to me the mostimportant one by a mile is traglys rides.
I think this is, you know, pretty conclusive here lately with the
new I say new science. We'vebeen seeing this for I don't know eight
(10:11):
ten years now, but you know, pretty good changes with all three.
They all three did pretty good.They all started at about one point three.
And again this is Miller moles perleader, but they all started at
about one point three, so it'sone point twenty nine one point three to
one one point three, so that'sbasically one point three across the board.
(10:33):
Calorie restriction dropped from one point threeto point eight six, high protein one
point three too point seven four,the lowest mark by a mile, not
a mile, by by eighth ofa mile. And then interneted fasting from
one point three to only one,still a draw, still statistically significant,
(10:54):
but I mean, high protein justbeats the pants off of them. Total
cluster I don't care that much about. But again, high protein one by
a mile ld LC again high proteinjust one by a mile. I mean,
the high protein diet just trounced theseother diets into the dirt in every
(11:16):
imaginable category. So I wanted toshare that with you. Like, you
know, I'm a bit of aliterature nerd. I really got into reading
literature and understanding how to read it, understanding what makes a good study,
what makes a bad study, whatmakes it, you know, pretty good
study or an okay study, andunderstanding p values, and understanding study construction
(11:39):
and how it's you know, howit's designed and constructed and all these type
of things. I got into allthat way back when my mom had cancer,
and so it was a skill thatI've learned. But you know,
literature is huge, man, theliterature is huge. And boy, what
a great study this is. Now. I can just tell you personally.
(12:00):
You know, the thing they didn'tmeasure on there, which I think is
a huge thing, is satiety.And then the other thing that I didn't
seem measured was muscle mass retention.So you know, I don't think it
went long enough for it to beenmaybe a huge change because it takes a
long time to build muscle or whatever. Probably none of them built muscle.
But you know, the research allshows that, you know, high protein's
(12:24):
the way to go if you eitherwant to maintain muscle mass or even increase
it. High proteins the way togo. So crazy study again, it's
called Effects of different weight loss dietaryinventions on body mass index and glucose and
lipid metabolism and obese patients. It'sfrom twenty twenty three and it's a little
(12:46):
less than a year old, andI will put the link to it down
in the information section of this podcastif you'd like to review it and look
at all the ins and outs ofit. But I'm going to tell you,
guys, one of the best decisionsI ever made. You know,
I've made a bach of them herein the past two and a half years
to take the slow and steady routeto you know, really work on the
mental side of it and through therapyand stuff, to you know, try
(13:11):
to fix as much as I canwhatever was broken in me. For my
whole life. And but the otherthing was adopted high protein, and it's
it's just been really good. It'sit's, uh, you know, these
combinations of the things I'm doing isthe best I've ever done. I am
the most confident that I've ever beenthat these changes will be permanent, and
(13:33):
so I can't say any good thingsabout it. Anyway, We're gonna wrap
it up there again. I'll stickthe link to the study down in the
information section if you want to checkit out, dive into the details.
I hope that you're doing well onyour journey. I appreciate you being here.
I really appreciate the messages, theones of concern, the ones of
(13:54):
encouragement, the ones of hey,how you been. You know you guys
that are faithful. When I haven'tdone a pot in a while, you'll
send me a message and go,hey, hope you're doing okay. The
ones that share with me your changesin your life and struggles you may be
having. I mean, I justappreciate hearing from all of you. Thank
you so much for being here.We'll talk to you in the next one.
Hey, welcome into another episode ofThe Fasting Guy, a podcast. That's
me so glad to have you herefor another episode. I tell you,
we're on a tear lately. We'rereleasing these episodes. But you know,
I had a lot of stuff toreport personally. I've run across some studies
lately to talk about the subject oftoday's episode, for sure, and things
(00:21):
that have been inspired by messages Igot from you. So lately, I've
just had a lot of stuff totalk about in today's no exception, I'm
not gonna bore you with all that. Let's jump right into it. Today.
We're going to be diving into somescience. Now. You should do
what I do. You should goread the study, look at all the
(00:41):
particulars, dive into the minutia.And I'll just tell you one thing that
probably the biggest restriction of this study. What is the number of patients involved?
Which is one hundred and thirty five. You know, it's an okay
(01:03):
size. It's not like there's tenlike I see studies sometimes with like ten
patients and then you divide them inhalf, so it's five in each arm
of the study, and it's like, you know, so it's not bad
interesting data though. So the titleof the study is effects of different weight
loss dietary interventions on body mass indexand glucose and lipid metabolism and obese patients.
(01:30):
So they took these one hundred andthirty five obese patients. They admitted
them to the hospital so they couldcontrol the food intake, which is hugely
important because you know a lot ofstudies you see out there, it's a
you know, somebody filled out adiary of what they ate last week,
which is just horrible. This wasactually controlled in a hospital setting, and
(01:53):
they compared three diets. So theyput one third of the patients on a
just a calorie restriction diet. Youknow, they didn't care about the carbs
or the fad or the proteins ornothing. They just dropped calories down.
Then they put another third of thegroup on a high protein diet, and
then they put another third of thegroup on an intermitte fasting diet. So
(02:17):
you've got three arms that we arecomparing. The one thing that I will
say about this study is these patientswere in their average low thirties, so
I think the average age was likethirty two or thirty three. So on
the younger side, but still you'dexpect a lot of things to translate over
(02:38):
to older, you know ages aswell, although there certainly can be some
differences in my experience in like speedof things happening. Anyways, so let's
run down some of the results,which in my opinion are quite startling.
(03:00):
The first thing I want to talkabout before we get into it is a
P value. So I don't knowif you've ever read many studies, looked
at much data, read much literature, but a P value is the confidence
level, the certainty level that thisis statistically significant. In other words,
this didn't happen by random chance.And usually when you're looking at a P
(03:21):
value of like point oh five,that's where it starts being statistically significant.
We're like, we're pretty certain thatthis didn't happen by chance or what some
kind of random fluctuation or something.And then the lower it gets, the
more certain So if it's like pointzero five, that's the beginning, and
if you went to point zero four, it's better point zero three, point
(03:43):
zero two, point zero one.Then you get into point zero zero,
something like point zero zero nine,point zero zero eight, all the way
down to point zero zero one,which is like point zero zero one is
like nine hundred ninety nine out ofone thousand. You know that, we're
confident this is, you know,statistically significant. So I'll be talking about
(04:08):
that a little bit as we goon. Actually I won't talk about it
that much. Look, you cango read it yourself. What I will
say is that in every category,one diet reigned supreme pretty much, and
in every single category, it's Pvalue was less than point zero zero one,
which is I mean, now,the other diets had statistically significant outcomes
(04:33):
as well, but they would belike point five or point oh, you
know two or something like that,which is still statistically significant, but not
as statistically certain as point zeros lessthan point zero zero one, which is
you can't get any less than that. It's it's like, this is as
certain as we can be. Soanyway, let's jump into it, shall
(04:55):
we Sow we're going to compare calorierestriction to high protein to the n rate
of fasting, so weight, howmuch weight was lost? So the calorie
restriction lost like about eleven pounds onaverage. The high protein diet, which
(05:18):
is crazy, lost like nineteen poundsinsane, and then the intermittent fasting lost
twelve pounds, So all three ofthem did well. But the high protein
diet just not only was it thatmuch crazier the result, but the p
(05:45):
value is just like you know,point less standpoint zero zero one body fat
percentage the So this is the reductionin body fat percentage. So we saw
about a three percent drop in thecalorie restriction, we saw a five percent
drop in the high protein and thenwe saw like a five percent drop in
(06:09):
the InterMute fasting as well, Sothose were pretty similar. The one thing
I will say is that the statisticalsignificance because the difference in the starting points
and ning points, I guess isa big part of it, as well
as how many were in each arm, way more statistically significant for the high
protein BMI. I don't care aboutthat, don't. I don't give much
(06:29):
credits to BMI. Waistline. Thecalorie restricted diet they lost about seven inches,
the high protein diet nine inches,and then the internet fasting like five
inches. So once again, highprotein just kicked butt hip. One I'm
(06:51):
not going to do because it's verysimilar. You can go look at that
yourself. Now let's talk about whatreally matters. You know, losing weight
is great, but how much hellhealth or are we That's what's important.
You know a lot of people say, yeah, you can do high protein,
but you know you're protein spikes bloodsugar. You know, they scared
me a long time on the protein. I was scared on that a long
(07:12):
time. I waited a long timeto go high protein because of the they
say it. You know, thiswhole what turns it into blood sugar and
it winds up being bad. Andthen the other thing is they talk about
the effect on the kidneys. Imean, I finally found enough studies to
refute all that stuff, but Imean I was a holdout on it for
a while because of that. Butlet's get into it. So how much
(07:33):
better did fasting blood glucose become?So this is your morning fasting blood glucose.
How much did it improve over time? Now this is the millimoles per
liter, which is not what weuse in America all that much. So
I guess if you're in other countriesthis will make sense to you. But
(07:54):
it dropped from about ten to likesix and a half. For the calorie
restriction, it dropped from uh tento about five and a third in the
high protein and then in the Internetof fasting it only dropped from ten till
about seven, so we got wegot three and a half, We got
(08:15):
four and four point seven for protein, and then one only got about three
for intermental fasting. So the highprotein diet just kick butt and reducing fasting
blood glucose, which is crazy.They also measured their post prandial glucose two
(08:35):
hours after eating, so post prandialis you know, after you eat,
So where does your blood sugar youknow, come down? What is your
average blood sugar two hours after eatingor whatever? These are all pretty similar,
well, not pretty similar. Iwould say the calorie restriction and the
high protein were We're pretty similar.The high protein did slightly better, and
(09:01):
then the Internet if fasting did theworst, still reduced it, but you
know, not nearly as much.HbA one C, which is you know,
your six month average. Keep inmind they didn't do this this diet
six months. It might be threemonths. Is it three month? I
think it's a three month average,So keep in mind they didn't do this
(09:24):
for three months. So HbA oneC you're only going to have a certain
amount of time into that three monthsthat was this diet, but nevertheless still
significant. So again the high proteindiet beat the other two beat them,
just beat them. Now not dramaticallydifferent, but again keep in mind they
didn't do this a full three months, and your HbA one C measures like
(09:48):
an average bloguho's over three months,so they if they had done this for
three months, I'm sure it wouldhave been pretty dramatic. Now, blood
lipids, and to me the mostimportant one by a mile is traglys rides.
I think this is, you know, pretty conclusive here lately with the
new I say new science. We'vebeen seeing this for I don't know eight
(10:11):
ten years now, but you know, pretty good changes with all three.
They all three did pretty good.They all started at about one point three.
And again this is Miller moles perleader, but they all started at
about one point three, so it'sone point twenty nine one point three to
one one point three, so that'sbasically one point three across the board.
(10:33):
Calorie restriction dropped from one point threeto point eight six, high protein one
point three too point seven four,the lowest mark by a mile, not
a mile, by by eighth ofa mile. And then interneted fasting from
one point three to only one,still a draw, still statistically significant,
(10:54):
but I mean, high protein justbeats the pants off of them. Total
cluster I don't care that much about. But again, high protein one by
a mile ld LC again high proteinjust one by a mile. I mean,
the high protein diet just trounced theseother diets into the dirt in every
(11:16):
imaginable category. So I wanted toshare that with you. Like, you
know, I'm a bit of aliterature nerd. I really got into reading
literature and understanding how to read it, understanding what makes a good study,
what makes a bad study, whatmakes it, you know, pretty good
study or an okay study, andunderstanding p values, and understanding study construction
(11:39):
and how it's you know, howit's designed and constructed and all these type
of things. I got into allthat way back when my mom had cancer,
and so it was a skill thatI've learned. But you know,
literature is huge, man, theliterature is huge. And boy, what
a great study this is. Now. I can just tell you personally.
(12:00):
You know, the thing they didn'tmeasure on there, which I think is
a huge thing, is satiety.And then the other thing that I didn't
seem measured was muscle mass retention.So you know, I don't think it
went long enough for it to beenmaybe a huge change because it takes a
long time to build muscle or whatever. Probably none of them built muscle.
But you know, the research allshows that, you know, high protein's
(12:24):
the way to go if you eitherwant to maintain muscle mass or even increase
it. High proteins the way togo. So crazy study again, it's
called Effects of different weight loss dietaryinventions on body mass index and glucose and
lipid metabolism and obese patients. It'sfrom twenty twenty three and it's a little
(12:46):
less than a year old, andI will put the link to it down
in the information section of this podcastif you'd like to review it and look
at all the ins and outs ofit. But I'm going to tell you,
guys, one of the best decisionsI ever made. You know,
I've made a bach of them herein the past two and a half years
to take the slow and steady routeto you know, really work on the
mental side of it and through therapyand stuff, to you know, try
(13:11):
to fix as much as I canwhatever was broken in me. For my
whole life. And but the otherthing was adopted high protein, and it's
it's just been really good. It'sit's, uh, you know, these
combinations of the things I'm doing isthe best I've ever done. I am
the most confident that I've ever beenthat these changes will be permanent, and
(13:33):
so I can't say any good thingsabout it. Anyway, We're gonna wrap
it up there again. I'll stickthe link to the study down in the
information section if you want to checkit out, dive into the details.
I hope that you're doing well onyour journey. I appreciate you being here.
I really appreciate the messages, theones of concern, the ones of
(13:54):
encouragement, the ones of hey,how you been. You know you guys
that are faithful. When I haven'tdone a pot in a while, you'll
send me a message and go,hey, hope you're doing okay. The
ones that share with me your changesin your life and struggles you may be
having. I mean, I justappreciate hearing from all of you. Thank
you so much for being here.We'll talk to you in the next one.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
New Heights with Jason & Travis Kelce
Football’s funniest family duo — Jason Kelce of the Philadelphia Eagles and Travis Kelce of the Kansas City Chiefs — team up to provide next-level access to life in the league as it unfolds. The two brothers and Super Bowl champions drop weekly insights about the weekly slate of games and share their INSIDE perspectives on trending NFL news and sports headlines. They also endlessly rag on each other as brothers do, chat the latest in pop culture and welcome some very popular and well-known friends to chat with them. Check out new episodes every Wednesday. Follow New Heights on the Wondery App, YouTube or wherever you get your podcasts. You can listen to new episodes early and ad-free, and get exclusive content on Wondery+. Join Wondery+ in the Wondery App, Apple Podcasts or Spotify. And join our new membership for a unique fan experience by going to the New Heights YouTube channel now!