Can you overdo Fiber and Protein
Valera0466
Posts: 319 Member
This is only my second day using Myfitnesspal. Yesterday I went over my goal on Fiber and Protein and today I have already exceeded my fiber goal. Are these things I should be concerned about? I mean fiber and protein are good right? I am NOT exceeding my calories or fat.
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Replies
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As for me, I often pass over my proteins and fiber goals. (fibers everyday, proteins a times a week)
I'm not any kind of doctors, but from what i understand, this isn't a problem!0 -
You will find that most people on this site that are working out do go over their protein goal. I don't see that having more fiber would be a bad thing either.0
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Going over on fiber is not really an issue unless you are experiencing intestinal distress from it. Some people need to increase more slowly when first beginning a healthier diet.
Going over on protein is not really an issue unless you have kidney issues or other medical issues. Many feel that MFP's protein guidelines are low anyway.
Both of these should be viewed as minimum rather than maximum -- in other words, you want to be in the red.0 -
If you're over on protein, would you share your secrets?
I'm doing 40 carb, 30 fat, 30 protein, and I almost NEVER eat enough protein! It's a real weakness for me.
You're doing well!0 -
It bugs me that anything over is red and therefore looks bad. The fiber is set as a minimum. You can't get too much (assuming it isn't from creepy sources like Fiber One bars that just make you fart.) Fiber from fruits, veggies, legumes, grains etc. is always a good thing. And I've heard from several people that they think the protein goal is set too low on here, and that they have reset their goals to "custom", upping their protein and decreasing carbs. Another thing I don't worry about is fat as long as it's from avocado, olive oil, nuts... Good fat.0
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I average 225g of protein and 50g of fiber a day and I haven't died.
Yet.0 -
Mine doesn't show a fiber count, why is that? (new to mfp)0
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Protines something that doesn't bother me when I go a little over it, because it is generally a 'slow digestive' nutrional part, which means I won't be hungry in the long and short of things.
It is the devil, known as Sodium, that I must watch out. With my family's history of heart problems...0 -
Fiber isn't the default setting. Go to your Food tab, click Settings and add fiber to your breakdowns.0
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If you're over on protein, would you share your secrets?
I'm doing 40 carb, 30 fat, 30 protein, and I almost NEVER eat enough protein! It's a real weakness for me.
You're doing well!
Natural chicken and turkey are high in protein with 0 carbs, make sure to read the label, you also may want to incorporate a protein shake, I do 50 carbs max and minimum of 100 protein and I'm normally around 115 at the end of the day for my protein, feel free to add me and check out my diary!0 -
:flowerforyou:
^^^Agree! And MFP is the best site ever but has it's flaw's #1. Setting everyone at 1200 calories a day=bad! #2 & 3 too low on fiber and protein. Women should get at least 25g fiber daily and as far a protein you are doing great if you consume the # of grams that match the amount of lean body mass that you are carrying. Example, I am at about 109 pounds LBM so I try to get 109g protein.It bugs me that anything over is red and therefore looks bad. The fiber is set as a minimum. You can't get too much (assuming it isn't from creepy sources like Fiber One bars that just make you fart.) Fiber from fruits, veggies, legumes, grains etc. is always a good thing. And I've heard from several people that they think the protein goal is set too low on here, and that they have reset their goals to "custom", upping their protein and decreasing carbs. Another thing I don't worry about is fat as long as it's from avocado, olive oil, nuts... Good fat.
Peace!0 -
Interestingly enough, I was just researching this very topic this afternoon. The general concensus is that going over on proteins is not harmful, it won't accelerate or otherwise improve your weight loss / muscle gain process either. The body does not store excess protein, and if you go more than double your intake you have the potential of the excess being stored as fat.
Found this handy calculation in order to determine your appropriate protein intake:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
The important thing to note is the range of .8 - 1.8. Use the lower number if you are sedentary, and the higher number if you are extremely active. So for example, if you weigh 200lbs, divide that by 2.2. That results in 90.9. Multiply that by your activity level. If you are sedentary, let's say it's .8. So, 90.9 * .8 = 72.7. That is how many grams of protein you can reasonably add into your diet. You'd really only have to worry if you were taking in more than double that.
Hope this helps!0 -
***sighs*** your diary is closed, how much protein and fiber are you talking about?
If your "doing" the VLCD that MFP suggests no. With more fiber (around 20-30 grams) drink more water (not diet drinks).
Protein average 0.8-1.0 grams per LEAN body mass-unless you or your family have some type of kidney problem.0 -
I average 225g of protein and 50g of fiber a day and I haven't died.
Yet.
Having a Sister on Dialysis from IGA Kidney Failure, I can tell you this. Your body can process 30gms of protein per hour, and after weight training, up 45 or 50gms per hour. However, the max per day that your body can process is 230gms...give or take a few.
So while you may not notice anything wrong, you could very well be killing your kidney's, and if you didn't know what to look for, you would never know the signs.
For building muscle, you need .75 - .90 gms of protein per pound of body weight. So at 177, I would need around 150gms per day.
Long story shortened....YES, you can over do it on Protein (not sure about Fiber)0 -
Too much of anything can be a bad thing... Here is what I have found with some research.
If you consume too much fiber it may cause:
- Bloating
- Cramps
- Diarrhea
- Constipation
- Malabsorption
- Gas
- Intestinal Blockage
If you consume too much protein it may cause:
- Weight Gain
- Intestinal Irritation
- Dehydration
- Seizures (if not enough water is consumed)
- Increased liver enzymes
- Nutritional deficiencies
- Kidney problems0 -
Mine doesn't show a fiber count, why is that? (new to mfp)
click Food tab...click Settings...Change "Nutrients Tracked"0 -
I unlocked my diary so you can look at it but as I said there are only two days on there. I have always eaten high in protein. I love meat and eggs and just recently I have been mixing Kashi Go-lean twigs in my yogurt. Its like 10g protein. Uping my fiber is more recent. Since I'm eating more fruits and veg's it's high also the Kashi is high in fiber. Also to alleviate any major concerns I am not way over on either. I just wanted to know how close we need to come to the goals.0
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You're fine. (just looked).
A lot of people like to eat a fair bit more protein anyway. The scary symptoms listed above happen at extremely excessive rates -- also, fiber can constipate you if you don't drink enough liquids. 25g is a very common recommendation for women for fiber and you had 26 yesterday -- mfp seems to go off a different number based on your calorie goal.0 -
It bugs me that anything over is red and therefore looks bad. The fiber is set as a minimum. You can't get too much (assuming it isn't from creepy sources like Fiber One bars that just make you fart.) Fiber from fruits, veggies, legumes, grains etc. is always a good thing. And I've heard from several people that they think the protein goal is set too low on here, and that they have reset their goals to "custom", upping their protein and decreasing carbs. Another thing I don't worry about is fat as long as it's from avocado, olive oil, nuts... Good fat.
What about sugar ?if its most from veggie and fruits? I always have the sugar red0 -
I average 225g of protein and 50g of fiber a day and I haven't died.
Yet.
Having a Sister on Dialysis from IGA Kidney Failure, I can tell you this. Your body can process 30gms of protein per hour, and after weight training, up 45 or 50gms per hour. However, the max per day that your body can process is 230gms...give or take a few.
So while you may not notice anything wrong, you could very well be killing your kidney's, and if you didn't know what to look for, you would never know the signs.
For building muscle, you need .75 - .90 gms of protein per pound of body weight. So at 177, I would need around 150gms per day.
Long story shortened....YES, you can over do it on Protein (not sure about Fiber)
This is extremely helpful. Thank you!0 -
"Everyone" does that to themselves by setting a higher weight loss goal.Setting everyone at 1200 calories a day=bad!0 -
Too much of anything can be a bad thing... Here is what I have found with some research.
If you consume too much fiber it may cause:
- Bloating
- Cramps
- Diarrhea
- Constipation
- Malabsorption
- Gas
- Intestinal Blockage
If you consume too much protein it may cause:
- Weight Gain
- Intestinal Irritation
- Dehydration
- Seizures (if not enough water is consumed)
- Increased liver enzymes
- Nutritional deficiencies
- Kidney problems
This is helpful! Thank you!0 -
I go over on my protein and nearly double my fiber almost EVERY day. So far, it's worked out well for me! Every now and then, when I go over 40 grams or so of fiber, I will give myself a little tummy distress. It doesn't happen often. The more you eat, the more you build up a tolerance for it. Good luck here at MFP. It's totally changed my life!0
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If you're over on protein, would you share your secrets?
I'm doing 40 carb, 30 fat, 30 protein, and I almost NEVER eat enough protein! It's a real weakness for me.
You're doing well!
Me as well. Same ratio and I always end up around 23-26 protein, no matter how much meat I feel I'm eating ;(0 -
In things like my yogurt and cereal I specifically look for things high in fiber and protein. And my lean cuisine choices for lunch but I think I will have to give those up because of the high sodium.0
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As a nurse I've taken care of ppl on dialysis and they are always on a high protein diet with protein supplements (nepro, whey, etc) Why is that? If high protein is bad for kidneys? I have always wondered?
Plus the protein set on MFP is pretty low IMHO. I've been trying to increase my intake.0 -
I average 225g of protein and 50g of fiber a day and I haven't died.
Yet.
Having a Sister on Dialysis from IGA Kidney Failure, I can tell you this. Your body can process 30gms of protein per hour, and after weight training, up 45 or 50gms per hour. However, the max per day that your body can process is 230gms...give or take a few.
So while you may not notice anything wrong, you could very well be killing your kidney's, and if you didn't know what to look for, you would never know the signs.
For building muscle, you need .75 - .90 gms of protein per pound of body weight. So at 177, I would need around 150gms per day.
Long story shortened....YES, you can over do it on Protein (not sure about Fiber)
Got any sources to back up that info? I'm slightly skeptical as it sounds like complete BS.0 -
"Too Much Protein
So think twice when you consider sacrificing the carbohydrates for a protein-dominant diet, Butterfield says. Drastically cutting carbohydrates from your diet may force your body to fight back.
She says that's because a diet in which protein makes up more than 30% of your caloric intake causes a buildup of toxic ketones. So-called ketogenic diets can thrust your kidneys into overdrive in order to flush these ketones from your body. As your kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk of dehydration, particularly if you exercise heavily.
That water loss often shows up on the scale as weight loss. But along with losing water, you lose muscle mass and bone calcium. The dehydration also strains your kidneys and puts stress on your heart."
http://www.medicinenet.com/script/main/art.asp?articlekey=50900
"The Renal Diet- Protein
Before making any changes to your diet, make sure you discuss them with your doctor or dietitian.
Diet plays an important role in the management of kidney disease. The diet your physician will ask you to follow will be based upon your level of kidney function, your body size, and any other medical conditions you may have. Your diet may be helpful in delaying the need for dialysis.
Protein is needed to maintain muscles, aid in building resistance to infections, and repair and replace body tissue.
As your body breaks down protein foods, waste products called urea are formed. As kidney function declines, urea builds up in the bloodstream.
Eating to much protein may cause urea to build up more quickly. This will make you feel sick.
Eating less protein may be helpful in reducing your blood urea levels.
Reducing protein intake must be monitored by your doctor and dietician.
Examples of foods high in protein are:
• Meat
• Poultry
• Milk Products
• Eggs
Foods low in protein includes the following:
• Fresh beans (pinto, kidney, navy)
• Grains
• Vegetables
You need both high quality and low quality protein in your diet. Your physician will determine how much protein should be in your diet."
http://www.mcw.edu/Nephrology/ClinicalServices/DietforRenalPatient.htm#.T86X6rBDySo0 -
Im usually over in fiber and protein. I think in general thats a good thing, just dont take it too far.0
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I average 225g of protein and 50g of fiber a day and I haven't died.
Yet.
Having a Sister on Dialysis from IGA Kidney Failure, I can tell you this. Your body can process 30gms of protein per hour, and after weight training, up 45 or 50gms per hour. However, the max per day that your body can process is 230gms...give or take a few.
So while you may not notice anything wrong, you could very well be killing your kidney's, and if you didn't know what to look for, you would never know the signs.
For building muscle, you need .75 - .90 gms of protein per pound of body weight. So at 177, I would need around 150gms per day.
Long story shortened....YES, you can over do it on Protein (not sure about Fiber)A number of health risks have been attributed to the consumption of high protein intakes, this includes potential problems with the kidneys, bone health, metabolic acidosis and certain types of cancers. For the most part, these risks tend to be extremely overstated.
While high protein intakes may cause problems when there is pre-existing kidney disease, no research suggests that high protein intakes cause kidney damage. While there is potential for high protein intakes to cause body calcium loss, this appears to only occur when calcium intake is insufficient in the first place; high protein intakes with high calcium intakes improves bone health. Ensuring sufficient vegetable intake along with a high protein intake is a key aspect not only to bone health but to preventing a small metabolic acidosis which may occur when large amounts of protein are consumed by themselves.
Concerns over heart disease and cancer are more related to the high fat content of many cuts of meat, along with other nutritional factors such as insufficient fruit and vegetable intake that contributes. Other lifestyle factors that typically accompany the consumption of higher fat cuts of meat are also a likely contributor to the overall health risk. The consumption of lean cuts of meat has actually been shown to improve overall health; both athletic and diets for general health should ideally contain plenty of fruits and vegetables for this reason.
http://www.bodyrecomposition.com/nutrition/protein-controversies.html
I don't like going by body weight. Part of body weight is fat, no need to fuel the fat. LBM should be used. My LBM is 210lbs. Most authorities recommend from 0.5-1.25g of protein per LBM
I do like the idea of using Lean Body Mass (LBM), instead of total mass...0
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