How do I get more protein without the fat ?

cmriverside

psuLemon wrote: »

cmriverside wrote: »

svgco wrote: »

curious, where does this 1g per lb come from? Anyone got links to the underlying research?

I haven't seen that in any post in this thread except the original poster, who we all feel is over-doing the protein.

The general recommendation is .8-1g per pound of LBM. (Lean body mass) - or 1g per kilogram of total weight, which is very close to the same thing.

It depends on the meta analysis. Some do recommend as much as 1g per lb, but that is generally for those more lean..

http://www.nrcresearchpress.com/doi/pdf/10.1139/apnm-2015-0549

Right. You yourself recommended 120-140g for her. She weighs 170.

I edited to say "minimum." You're too quick for me.

psuLemon

cmriverside wrote: »

psuLemon wrote: »

cmriverside wrote: »

svgco wrote: »

curious, where does this 1g per lb come from? Anyone got links to the underlying research?

I haven't seen that in any post in this thread except the original poster, who we all feel is over-doing the protein.

The general recommendation is .8-1g per pound of LBM. (Lean body mass) - or 1g per kilogram of total weight, which is very close to the same thing.

It depends on the meta analysis. Some do recommend as much as 1g per lb, but that is generally for those more lean..

http://www.nrcresearchpress.com/doi/pdf/10.1139/apnm-2015-0549

Right. You yourself recommended 120-140g for her. She weighs 170.

I edited to say "minimum." You're too quick for me.

Correct. She isn't lean enough where she would need to worry about "higher" levels of protein. Although, if she was in an aggressive deficit, I would recommend higher levels.

stanmann571

cmriverside wrote: »

svgco wrote: »

curious, where does this 1g per lb come from? Anyone got links to the underlying research?

I haven't seen that in any post in this thread except the original poster, who we all feel is over-doing the protein.

Oh, I guess quiksylver said it too...well then. I don't know her rationale for it.

The general minimum recommendation is .8-1g per pound of LBM. (Lean body mass) - or 1g per kilogram of total weight, which is close to the same thing.

That's from a couple of different sources and basically is a ceiling beyond which there is zero benefit.

quiksylver296

cmriverside wrote: »

psuLemon wrote: »

cmriverside wrote: »

svgco wrote: »

curious, where does this 1g per lb come from? Anyone got links to the underlying research?

I haven't seen that in any post in this thread except the original poster, who we all feel is over-doing the protein.

The general recommendation is .8-1g per pound of LBM. (Lean body mass) - or 1g per kilogram of total weight, which is very close to the same thing.

It depends on the meta analysis. Some do recommend as much as 1g per lb, but that is generally for those more lean..

http://www.nrcresearchpress.com/doi/pdf/10.1139/apnm-2015-0549

Right. You yourself recommended 120-140g for her. She weighs 170.

I edited to say "minimum." You're too quick for me.

And I added a post later to say 1 g per pound of goal weight.

nvmomketo

You are eating a lot of protein even if you were a large, very active man. You could drop 100g of protein and still be getting more protein than average.

I am about 15 lbs lighter than you, an inch taller, and eat about a third of your protein. You could easily cut back a bit.

That being said, lean protein sources are plant sources, poultry, seafood and protein powders. If you want to keep your fat that low, you probably want to avoid all red meat, eggs and dairy.

virleach wrote: »

Yes fat is good for you but fat is fat and too much is not good

There really is no such thing as too much fat if you are not eating excessive calories. I lost about 2-3 lbs a week eating about 70% fat - 110-120g per day. I'm at the high end of the macro spectrum but I mention it to point out an old fashioned low fat bias that someone has pushed on you.

svgco

@psuLemon thanks for the link. I always find (what seem to my uneducated *kitten*) random numbers more palatable if I can go look at the research they came from. In tech land, there's this group called "Papers We Love" that's just a community curated list of peoples past/current favorite research, and citation is definitely my favorite way to have my bad arguments shut down. Wish there was a MFP equivalent. Or maybe there is and I just haven't found it yet.

RamboKitty87

I'm on a low fat diet due to gallbladder issues so my go to for protein is quark (40g = 0 fat 4g protein) and cottage cheese (40g 0 fat, 4g protein) , tuna in spring water (112 drained = 1g fat, 30g protein), grilled chicken breast (50g 1g fat 18g protein) Weight watchers bread (4 slices 1g fat 10g protein) also beans & pulses like black eyed beans, lentils, pearl barley, chickpeas all have 0g 1g fat and 4g protein per portion, my fat free greek style yogurt has 0 fat 7g protein per 100g it all adds up and I managed to get 92g of protein today, 9g of fat and everything else was good within my goals, my sugar intake was from fruit so I don't track it, I have recently been looking into things like "Sports Nutrition Protein Shake" the ones I have come across in my local supermarkets seem to be decent in everything and good in protein, I'm in the process of looking for other low fat, low - medium calorie foods that are good in protein, fiber and vitamins and minerals

lalepepper

Fat free greek yogurt, tuna, chicken breast, lean beef or pork, whey protein supplements, organ meats like liver, and fish can all be good sources for a protein boost.