Protein harder to digest, smarter to eat?

x1v16
x1v16 Posts: 66
in Health and Weight Loss
http://www.rxmuscle.com/blogs/the-kitchen-eating-strategies/8311-why-a-calorie-is-not-a-just-calorie-with-respect-to-weight-change.html

To summarize the article, they are saying protein takes signficantly more calories to digest than carbs or fat. For every 100 calories of protein you eat, maybe as much as 30% are lost in digestion due to the energy required to break them down. Does myfitnesspal.com's recipes OR mathematical formula for TDEE take this into account. If I were you eat 1000(250 grams) calories a day of protein instead of 500(125 grams) should you be able to eat 150 calories more?

Replies

  • x1v16
    x1v16 Posts: 66
    http://www.medicinenet.com/script/main/art.asp?articlekey=50900

    This site says eating too much protein will tax the kidneys, dehydrate you, and let toxins build up in your body. It says you shouldn't eat more than 0.36 grams per pound of body weight of protein a day, which for me would be 94 grams which is less than I already eat. Perhaps I won't go crazy on the protein then...
  • brucewoodward13
    brucewoodward13 Posts: 5
    http://en.wikipedia.org/wiki/Food_energy

    The labels and the measures we use are accurate for what we need them to be accurate for.
  • brucewoodward13
    brucewoodward13 Posts: 5
    What toxins?

    Go and ask them exactly what these toxins are. Where do they sit, where have they been measured?

    "Toxins" is a big scary word used by pseudoscientists to try and scare us. If they can show me a build up of a toxic substance in someone's body as a result of eating something, then I will agree there are toxins, but otherwise read "toxins" as someone trying to sell you something.
  • jasonheyd
    jasonheyd Posts: 524 Member
    Unless you've got renal disease, a high protein diet's not likely to cause you any harm.

    40/30/30 (Carbs/Protein/Fat) is a pretty common percentage ratio target for a healthy diet. If you're strength training, it's common to go higher on the protein... 30/40/30 for example, or 40/40/20, with the usual focus on complex carbs, healthy fats, and lean protein.

    Protein can definitely help you to feel fuller, so a high protein breakfast can be a big win. But, like fiber, a sudden upswing in protein intake can also cause constipation & gas, which makes you popular at parties. Or something.

    ETA: The energy expenditure to digest question is an ongoing discussion in general, by the way. There've been a number of studies lately that show most current calorie calculations are somewhat lacking relative to how many of a food item's calories are actually ingested (e.g. a good bit of an almond passes right through you, but the calories on the nutrition label don't really take that into account). The bottom line is that it's all estimates. Pick a target, stay close to it, be honest with your estimates, and -- statistically -- you'll err on the up and down sides about equally, which is good enough.
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    If I were you eat 1000(250 grams) calories a day of protein instead of 500(125 grams) should you be able to eat 150 calories more?
    You're over-thinking it.

    Keep your total calories at a deficit.
    Get enough protein, MFP numbers and that article are low. Between .5 and 1 gram per pound of body-weight is a decent target depending on your training routine.
    Utilize some form of resistance training to preserve your muscles.
  • helpfit101
    helpfit101 Posts: 347 Member
    I read about that too. Some foods (and you can find the calories for them) even have a negative calory result if you eat them and count how much heat your body produces processing them.

    Like celery.

    My colleague used to joke that he always told his mom don't cook him any celery, what are you trying to kill me??? Eat celery all day and your net calorie intake will be negative.

    Well in practice, all this stuff doesn't make a huge amount of difference. Unless you make huge changes in the ratios of what you eat (one day 90% carbs one day 90% protein) it won't make much of a net difference.

    This goes for all kinds of "mistakes" people make counting calories or whatever. It all doesn't make much of a difference as long as it averages out because you likely make the same mistakes every day. And a few hundred calories here or there won't make the difference in whether you're losing or gaining weight. It's not an exact science.
  • skinnyinnotime
    skinnyinnotime Posts: 4,078 Member
    http://www.medicinenet.com/script/main/art.asp?articlekey=50900

    This site says eating too much protein will tax the kidneys, dehydrate you, and let toxins build up in your body. It says you shouldn't eat more than 0.36 grams per pound of body weight of protein a day, which for me would be 94 grams which is less than I already eat. Perhaps I won't go crazy on the protein then...

    Who is this recommended for exactly...sedentary people?
  • angel7472
    angel7472 Posts: 317 Member
    I just read an article that states that if you double your RDA of protein you will possibly halt the body using muscle as a means of losing weight. I also found an article from WebMd that states what safe levels are for protein intake. Granted you could also just talk to a doctor. Unless you have liver or kidney disease you are safe to increase protein intake. Also since I have upped my protein I dont count the calories burned just from my body to digest it. Stick with calories overall for the day. Here are links for both articles that I read recently. Hope they help and good luck :smile:

    http://www.sciencedaily.com/releases/2013/08/130829110430.htm

    http://www.webmd.com/diet/guide/high-protein-diet-weight-loss
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    Some foods (and you can find the calories for them) even have a negative calory result
    This is a myth.
  • erickirb
    erickirb Posts: 12,294 Member
    TDEE calculators due take into account digestion, though no idea what % macros that would be based on, but it would not make a huge difference since they are just estimates anyway, and you may burn more or less than suggested regardless of macro breakdown.
  • Sean_The_IT_Guy
    Sean_The_IT_Guy Posts: 168
    Some foods (and you can find the calories for them) even have a negative calory result
    This is a myth.
    Can you count water? Drinking cold water would be net negative calories, since it would take more energy to bring your core temperature back up than you got from drinking it (none).
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    Is water food?

    It's necessary, but It has no nutritional value.
  • pinkstp
    pinkstp Posts: 220 Member
    Out of curiosity, because I do have kidney disease (stage I), how much protein did you see it recommend for that? I struggle with figuring out how to balance my macros while not damaging my kidneys :)

    TIA (or message me please, everything I read is so contradictory).
  • Tessyloowhoo
    Tessyloowhoo Posts: 504
    high protein diet=my key to happiness
  • thesophierose
    thesophierose Posts: 754 Member
    I LOVE protein. I always go over, sometimes I hit close to 200g a day. o.O I don't have kidney problems.
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    ... because I do have kidney disease (stage I), how much protein did you see it recommend for that?
    It would be best to consult your doctor with regards to a safe amount of protein.
  • jasonheyd
    jasonheyd Posts: 524 Member
    ... because I do have kidney disease (stage I), how much protein did you see it recommend for that?
    It would be best to consult your doctor with regards to a safe amount of protein.

    I'm not a doctor, I've never played one on TV, and I've never stayed at a Holiday Inn Express, so... Agreed. Talk to your doc about proper macro balance. :)
  • Lichent
    Lichent Posts: 157 Member
    We were told too much protein is not good for us. It has to be balanced with other foods.
  • helpfit101
    helpfit101 Posts: 347 Member
    Some foods (and you can find the calories for them) even have a negative calory result
    This is a myth.

    I stand corrected it does appear to be a myth, thanks.

    I think maybe only ice water is negative in calories.
  • pinkstp
    pinkstp Posts: 220 Member
    ... because I do have kidney disease (stage I), how much protein did you see it recommend for that?
    It would be best to consult your doctor with regards to a safe amount of protein.

    I'm not a doctor, I've never played one on TV, and I've never stayed at a Holiday Inn Express, so... Agreed. Talk to your doc about proper macro balance. :)

    Thank you both :) But I was curious as to what they had found (if anything) in articles regarding a specific number or a narrow spectrum of #'s. I don't think anyone truly knows a static # for how much protein to eat for renal patients, as evidenced by specialists I've spoken to giving me a wide range of possibilities.
  • jasonheyd
    jasonheyd Posts: 524 Member
    Thank you both :) But I was curious as to what they had found (if anything) in articles regarding a specific number or a narrow spectrum of #'s. I don't think anyone truly knows a static # for how much protein to eat for renal patients, as evidenced by specialists I've spoken to giving me a wide range of possibilities.

    You could check out http://scholar.google.com/ and see what might be available there in terms of research papers, etc.

    http://scholar.google.com/scholar?hl=en&q=renal+disease+protein
  • Showcase_Brodown
    Showcase_Brodown Posts: 919 Member
    Thermic Effect of Feeding (TEF). Research that.

    The general rule is that for every calorie you ingest, it will take about 10% of its caloric value in energy to digest. It is a slightly different percent for the macronutrients, and protein comes in at the highest. So it's just averaged at 10% for ease. Keep in mind that is a percent of the total calories ingested.

    So yes, you are on to something, but don't overthink it. When people overthink TEF they start thinking that eating more often will speed up their metabolism.

    Protein is effing awesome. I get about 200+ grams per day. I may not technically need that much, but at least my bases are covered. I highly doubt having lots of protein would cause any problems unless your kidneys already suck.
  • Joehenny
    Joehenny Posts: 1,222 Member
    Protein has a higher thermic affect. So yes if person a. had 1000 cals of macros half and half carbs left and person b. had the same but split 65 p 35 cho person b would be a little bit leaner at the end.

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