Terma
Member
- Joined
- May 8, 2017
- Messages
- 1,063
The milk is good at supplying calcium obviously, and obviously good to consume around resistance exercise. And good amino acid composition, for that purpose.In my experience, moderate protein is fine. If you're eating moderate or higher protein and 30-45% of that is already gelatin then I think one will be fine. Then keep fat at 10% or below, and keep carbs higher while having a slight caloric deficit. Too low protein while losing weight will usually result in more muscle loss than if more protein was consumed, in my experience and the research I have seen. If you're in a caloric deficit, chances are fat will be used as energy regardless. I highly doubt choline will make one gain much if any fat weight in a caloric deficit because, as we know with the law of thermodynamics, for energy to be stored, it must first be consumed in excess. A caloric deficit in of itself (especially with low dietary fat) should force liver fat to be burned. Also caffeine and Vitamin k2 can help heal the liver as well. The leanest I have got was low fat moderate/higher protein, higher carb, starch-free, with skimmed milk being the main protein source. This has been the experience of many others on this forum as well. I as well as many others keep finding that this is what has worked best for us when wanting to get very lean especially. Calcium in milk also will likely help the fat-loss process as well. I think the type of protein consumed is more important than total protein consumed. With milk and glycine mixed at each or most meals especially, you have a very favorable amino acid ratio that shouldn't lead to the stress response one would have from eating a lot of red meat or egg whites.
However, some people like me, have never been able to lose weight while consuming casein. For unclear reasons. (For anyone for whom milk seems to stall weight loss: don't bang your head against a wall) And yes with gelatin, glycine, etc.
And it's clear that forced systemic IGF-1 increase from dairy is only good for muscle building, a bit, while growth hormone (+ its accompanying IGF-1) would be much more efficient at weight loss in general, exploited properly. Casein is naturally designed for a specific purpose, and that was never weight loss, so it's natural to expect it might not be ideal for other circumstances.
The choline thing is a given, it is not necessarily about gaining weight, but that it might unexpectedly temporarily work against weight loss.
[The other things I would say I agree, with these kinds of disclaimers attached]