Should I eat carbs or protein?

sophzhr

Ok, so thanks to reading several MFP debates, I am well aware that for weight loss CICO is what matters. However, I was under the impression that consuming more protein during weight loss helps to reduce loss of lean muscle mass?
I've recently re-incorporated more carbs into my diet (I restricted them previously), but am now finding it difficult to eat the recommended 1 - 1.5g of protein per lb of bodyweight and still stay under my calorie goal, since carbs are so calorie dense. Should I lower my carb consumption? I usually eat around 0.7g protein/lb of weight now - is this too little?

4legsRbetterthan2

Eating plenty of protein does help protect muscle mass, as does resistance training.

Make sure you are paying attention to if they are reccomending the protein /lb body weight or lb lean body mass, this can be quite a different number, especially if you have alot of weight to lose.

Carbs and protein are the same "calorie density" , they are both worth 4cal/gram, fat is 9 cal/gram.

isulo_kura

Why such high protein? The normal recommended is around 0.8g per KG of bodyweight . You're doing around double that if my conversion from pounds to kilos is correct. Obviously if your active or heavy lifting you would want it higher but that amount (1g or 1.5) but still around half than you're on. Aim for your protein then everything else will fall into place. I know a lot of people get overly obsessed with protein and there is a huge push too much protein isn't an issue but if you want to incorporate a balance of good fats and carbs pushing too much protein will restrict this.

This link may be useful Dietary guidelines calculator for healthcare professionals from the USDA

http://fnic.nal.usda.gov/fnic/interactiveDRI/

scottacular

I couldn't choose between the two, so I have both.

lishie_rebooted

It's recommended 1g/lbm not bodyweight.
It's 0.7-0.8g/lb bodyweight.
for protein

freqzinbigd

Are you lifting? If so, 0.8g/lb is a good amount with as high as 1g/lb being more than adequate.

0.8g/kg is low if you're lifting...don't do that. (If you're not lifting...well...that's the best way to maintain lean mass...)

Get at least 0.3g/lb of fat too, please-- if not more. (for hormone function) Balance the rest with carbs.

sijomial

Yes protein is very important but where did you get that recommendation from?
Quite common to shoot for a minimum of 1g per lb of lean mass for people in a deficit and strength training but I've rarely seen recommendations above 1g per lb of bodyweight.

Depending on your lean mass 0.7g protein/lb of weight could be fine. 0.8g / lb of bodyweight is a simple way to eat enough protein for your likely goal weight and composition.

Apart from protein resistance training and a modest/appropriate calorie deficit also play big parts. If you are struggling to meet your goals a slower rate of weight loss gives you more calories to play with. Question of balancing ease of adherence with speed of weight loss.

sophzhr

Thanks for the great answers, you've all pretty much answered my question. I wasn't aware of the difference between the recommended grams of protein for lean mass and bodyweight - I'd assumed they were the same.

sophzhr

isulo_kura wrote: »

Why such high protein? The normal recommended is around 0.8g per KG of bodyweight . You're doing around double that if my conversion from pounds to kilos is correct. Obviously if your active or heavy lifting you would want it higher but that amount (1g or 1.5) but still around half than you're on. Aim for your protein then everything else will fall into place. I know a lot of people get overly obsessed with protein and there is a huge push too much protein isn't an issue but if you want to incorporate a balance of good fats and carbs pushing too much protein will restrict this.

This link may be useful Dietary guidelines calculator for healthcare professionals from the USDA

http://fnic.nal.usda.gov/fnic/interactiveDRI/

The reason my own protein levels were previously around 1g/lb of bodyweight was because I'd cut out most of my carbs (I've had issues with binge eating/trigger foods etc., which I'm now getting over at last), and also I'd assumed that this was the recommended amount! Thanks for your reply

sophzhr

freqzinbigd wrote: »

Are you lifting? If so, 0.8g/lb is a good amount with as high as 1g/lb being more than adequate.

0.8g/kg is low if you're lifting...don't do that. (If you're not lifting...well...that's the best way to maintain lean mass...)

Get at least 0.3g/lb of fat too, please-- if not more. (for hormone function) Balance the rest with carbs.

I'm not lifting, but I do calisthenics and HIIT. I'll try and shoot for 0.8g/lb then, since that fits in well with my diet now that I can have carbs again! Thanks for the help Oh, and I'll be sure to get enough fat too!

auddii

lishie_rebooted wrote: »

It's recommended 1g/lbm not bodyweight.
It's 0.7-0.8g/lb bodyweight.
for protein

This. It's not that more protein is better, but sufficient protein will help retain muscle mass.

ana3067

lishie_rebooted wrote: »

It's recommended 1g/lbm not bodyweight.
It's 0.7-0.8g/lb bodyweight.
for protein

This.

Also not 0.8g/KG as mentioned above. If I ate this I'd be eating less than 60g a day.. which is less than half my daily goal.