Myth: Stew protein - we overthrow the most common myths

In recent years, there has been a belief that protein powder, especially protein added to porridge, "fattening" more than carbohydrates or fats. This is a false myth that was born on fitness and social media forums, fueled by simplified headers and clickbait influencers' entries. In practice, protein plays a completely different role: it is a basic building block of tissues, enzymes and hormones, and its processing consumes a significant part of energy from protein itself. Postprandial thermogenesis, i.e. energy expenditure on digestion, is up to 30 %of calories consumed for protein, while carbohydrates require only 5-10 %, and fats only 0-3 %. Protein porridge - a combination of whole grain oatmeal and high -quality protein isolate - is a meal that stabilizes blood sugar levels, maintains the feeling of satiety and supports muscle regeneration after exercise. In the rest of the article we will overthrow the most common myths: we will show where the view about "fattening protein" came from, explain the mechanisms of thermogenesis and metabolic changes of amino acids, compare the calorific value of protein, carbohydrates and fats, and discuss how to compose porridge effectively, so that it supports body weight and anabolic processes. And if you are looking for a ready, tested solution, see ours protein porridge - Created to supply building material and energy without excess calories.

Where did the myth come from that the protein is fat?

The myth of "fattening protein" has several sources. First of all, in the 1990s, protein nutrients were often high -fat and contained large amounts of carbohydrates in the form of maltodextrin, which intensified caloric content. Secondly, simplified entries on forums and social media mixed the concepts: calories = fat, protein = calories. Someone who consumed 100 g of protein provided 400 kcal, but did not realize that the same caloric value would come from 100 g of carbohydrates or only 44 g of fat. Thirdly, some amateur high -protein diets were used without caloric control, which in combination with lack of physical activity actually led to the energy surplus and mass increase. The conviction recorded in this way gained their popularity, and the influencers willingly repeated them because they aroused emotions and generated commitment. The truth is, however, that the protein itself does not accumulate in the form of fat, if the comprehensive supply of calories is controlled and balanced.

The role of protein in the slimming process

Protein is the most important macronutrient in a reduction diet. Its processing requires more energy (TEF postprandial thermogenesis), which means that from 100 kcal from protein the body will use from 20 to 30 kcal, while carbohydrates only 5-10 kcal, and only 0–3 kcal from fats. Thanks to this, high -protein diets are conducive to fat loss and muscle protection. In addition, protein stimulates the secretion of satiety hormones, such as GLP-1 and Pyy, which helps to control the appetite. Protein porridge combines the benefits of beta-glucan oats (free release of glucose, prebiotic action) with high biological value of protein, which gives a sense of satiety for many hours. Regular consumption of such porridge reduces the temptation of snacking and supports hormonometabolic stabilization of the body.

Protein metabolism and weight gain

Protein amino acids are used for synthesis of structural and enzymatic proteins. When the body has an excess of amino acids, they are deamine-removing the amina group-and coal goes to gluconeogenesis or is transformed into acetyl-coa. Only in conditions of chronic caloric surplus and active path of lipogenesis de novo (transformation of sugars and amino acids in fats) energy storage in the form of triglycerides occurs. In a typical reduction diet, where summary consumption is less than energy expenditure, protein rarely becomes a substrate for lipogenesis. In other words, for the protein "fattening", you need to eat its excess with the excess of calories at the same time - a rare situation if we care about a caloric deficit.