Episode #800! Why Low-Carb Burns More Fat in a Calorie Deficit with Dr. Fernando Naclerio — Optimal Protein Podcast with Vanessa Spina

In this fascinating episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Fernando Naclerio, Professor in Strength Training and Sports Nutrition at the University of Greenwich and Centre Lead for the Centre for Exercise Activity and Rehabilitation.

Vanessa and Dr. Naclerio dive into a brand new meta-analysis comparing higher-carb and lower-carb diets when calories and protein are matched. While both approaches improved body composition, the low-carb diets produced greater reductions in fat mass, fasting glucose, fasting insulin, and triglycerides, along with increases in HDL.

This conversation explores why not all weight loss is fat loss — and why consuming too many carbohydrates during a calorie deficit may, in certain conditions, shift the body toward burning more lean mass instead of body fat.

They also discuss how to structure protein, carbohydrates, and fats for better body composition, why carbohydrate tolerance depends on activity level, the importance of resistance training, keto adaptation, meal timing, fasting, protein distribution, and why protecting muscle should be the priority during fat loss.

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In This Episode

Why low-carb may burn more fat in a calorie deficit
What happens when calories and protein are matched between high-carb and low-carb diets
Why fat loss and weight loss are not the same thing
How higher-carb dieting may affect muscle retention during a deficit
Why excess carbohydrates can impair body composition outcomes
How insulin, glucose, triglycerides, HDL, and fatty liver connect to fat loss
Why carbohydrate tolerance depends on activity level
How much carbohydrate may be appropriate for sedentary vs active people
Why protein needs increase during fat loss
How to think about protein distribution across the day
Why protein-first meals support better blood glucose control
How keto adaptation changes energy metabolism
Why resistance training is essential for preserving muscle
Dr. Naclerio's upcoming research on low-carb diets, protein, fish oil, and body composition

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This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day.

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✨ What's Included

📘 Premium printed PSMF Library
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🥩 High-protein, low-carb recipe library
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🛒 Grocery lists + planning tools
👥 3 months of community support

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Discover:

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.