High-Protein Diets Burn More Calories
Brett Boettcher noted that high-protein diets burn 25% of calories through digestion, while basic movement yields 50% of exercise benefits. He also emphasized that sitting is worse for your back than deadlifts.
- The energy expended to digest, absorb, and metabolize food is known as the thermic effect of food (TEF). Protein has the highest thermic effect, burning 20-30% of its calories during digestion, compared to 5-10% for carbohydrates and 0-5% for fats. - Besides boosting metabolism, high-protein diets can increase feelings of fullness, or satiety. Studies have shown that protein takes longer to digest, which can reduce cravings and late-night snacking urges. - The "basic movement" that contributes to calorie burn is known as Non-Exercise Activity Thermogenesis (NEAT). This includes all physical activity that is not structured exercise, such as walking, fidgeting, doing chores, and taking the stairs. - The cumulative effect of NEAT can be substantial, accounting for up to 2,000 kcal/day difference between individuals of similar body size, largely due to varying occupations and lifestyles. - Prolonged sitting significantly increases pressure on the spinal discs—by 40% to 90% compared to standing—which can lead to compression and herniated discs over time. - Sitting for long periods can cause muscle imbalances, such as tight hip flexors and weakened gluteal muscles, which disrupts pelvic and spinal alignment and can lead to lower back pain. - When performed correctly, deadlifts strengthen the entire posterior chain, which includes the lower back, glutes, and hamstrings. This provides better support for the spine and can help prevent future injuries. - Deadlifting is a weight-bearing exercise that stimulates bone growth and can improve bone density, which is beneficial for overall spinal health. It also engages core muscles, leading to improved stability and balance.
