How to get enough protein?

A research study published in the Journal of the American Medical Association produced a report by the Board of the Institute of Medicine to determine optimal intake of the macronutrients protein, carbohydrates, and fats.

I also wholeheartedly believe there is no need to consume "supplemental" protein such as highly processed powders etc. to lose weight....

I have never had a protein shake and I have lost more than 80 pounds now. I find that is IS necessary to change one's eating habits and make gradual, sustainable changes, and find a way to manage "trigger foods" and treat foods, but there is no need to drink nasty protein powders.

A research study published in the Journal of the American Medical Association produced a report by the Board of the Institute of Medicine to determine optimal intake of the macronutrients protein, carbohydrates, and fats. Regarding protein intake, they determined the recommended daily allowance (RDA) for those 18 years of age and older was 0.8 g of protein per kilogram body weight per day. In plain English, this means .36 grams per pound of body weight.

It was also noted the dietary guidelines published by the U.S. Department of Agriculture and Governmental programs, such as the school lunch program for children and Meals on Wheels for elderly persons, use the .36 grams/pound/day as well. Same for dietary guidelines published in the dietetic literature, the popular press, and various nutritional computer programs - a recommend protein intake of .36 grams/pound/day.

In example, a 190 pound person would need only 68.4 grams of protein per day. That requirement could be met by ingesting a 4 ounce skinless chicken breast, half a cup of low-fat cottage cheese, and half a cup of crushed walnuts in one day.

Any more protein than this is likely to be superflous - but if you want energy you could do no better than eating starch. Potatoes contain all the vitamins and minerals needed - because they are the storage system of the plant. Likewise with rice

Are you measuring your carb intake? This may deserve your attention. Heres a thought - Carbs are the way to Nirvanah without feeling hungry

kinda disappointed that all the anti-protein vegetarians and vegans have jumped in to bad mouth protein, but i'm not surprised...

don't listen to them. they are full of you-know-what.

read these:

http://www.myfitnesspal.com/topics/show/823505-research-on-protien-intake
http://www.myfitnesspal.com/topics/show/869015-fundamental-flaws-with-rda-recommendations-for-protein

I'm not a vegetarian or anti-protein, but mfp is the only place I've seen the big push for a high protein diet, and that goes against everything that I've read elsewhere, from pretty reputable sources. I will read the links you've given though and see what they say

I usually shoot for 100g protein a day. sometimes I miss. sometimes I go as high as 130 or so. In 20 months, this has not hindered weight loss, muscle retention, strength increases, or minor muscle gain.

That 1gm/lb lbm is just ridiculous.

ETA: 5'9", 225 lbs, Run 2.5 miles 3x/week, Strength Train with a personal trainer 3x/week

I usually shoot for 100g protein a day. sometimes I miss. sometimes I go as high as 130 or so. In 20 months, this has not hindered weight loss, muscle retention, strength increases, or minor muscle gain.

That 1gm/lb lbm is just ridiculous.

ETA: 5'9", 225 lbs, Run 2.5 miles 3x/week, Strength Train with a personal trainer 3x/week

maybe u should try it a high protein diet for a month or so and compare the results to what r getting now

What is the expectation? Keep in mind I have no desire to get big or ripped.

ETA: I've done the high protein thing in the past, when I tried every fad diet that came down the pipe. On the plus side, my joints felt more .. lubricated? .. less knee pain. On the minus side, my cholesterol went from 160 to 300

Eating more than RDA of protein is recommended for maintaining lean body mass in a calorie deficit.

http://www.ncbi.nlm.nih.gov/pubmed/23739654

Abstract
The purpose of this work was to determine the effects of varying levels of dietary protein on body composition and muscle protein synthesis during energy deficit (ED). A randomized controlled trial of 39 adults assigned the subjects diets providing protein at 0.8 (recommended dietary allowance; RDA), 1.6 (2×-RDA), and 2.4 (3×-RDA) g kg(-1) d(-1) for 31 d. A 10-d weight-maintenance (WM) period was followed by a 21 d, 40% ED. Body composition and postabsorptive and postprandial muscle protein synthesis were assessed during WM (d 9-10) and ED (d 30-31). Volunteers lost (P<0.05) 3.2 ± 0.2 kg body weight during ED regardless of dietary protein. The proportion of weight loss due to reductions in fat-free mass was lower (P<0.05) and the loss of fat mass was higher (P<0.05) in those receiving 2×-RDA and 3×-RDA compared to RDA. The anabolic muscle response to a protein-rich meal during ED was not different (P>0.05) from WM for 2×-RDA and 3×-RDA, but was lower during ED than WM for those consuming RDA levels of protein (energy × protein interaction, P<0.05). To assess muscle protein metabolic responses to varied protein intakes during ED, RDA served as the study control. In summary, we determined that consuming dietary protein at levels exceeding the RDA may protect fat-free mass during short-term weight loss.-Pasiakos, S. M., Cao, J. J., Margolis, L. M., Sauter, E. R., Whigham, L. D., McClung, J. P., Rood, J. C., Carbone, J. W., Combs, G. F., Jr., Young, A. J. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial.