152 g of protein? How on earth?

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@sarauk2sf

You know, I'm not actually disagreeing with you. I'm open to the possibility that the protein RDA is too low for people trying to lose weight. I was just questioning the evidence you provided since, in my opinion, it seemed lacking. That's not to say there isn't other sufficient evidence out there. Nutrition and dietetics is a growing field and there are new discoveries made all the time. My replies to you weren't meant to be confrontational, or to make you believe what I believe, I was just trying to have a conversation about protein requirements. I guess this type of format makes that difficult to achieve.

I am not sure what more you were looking for. Studies in themselves are limited - you will pretty much never find one that covers exactly what you are looking for without limitation. As I said, you look at the body of evidence, and in my opinion, the body of evidence shows that the RDA is far from optimal in a good amount of cases.

I would also suggest again that you listen to the video if you have not already done as well as look at the other link - a bunch of studies are cited there as well as an explanation as to why protein requirements increase when active and/or when on a hypocaloric diet.

hehehe, 150+g of protein is a daily occurence for me I'm 5'5" and 136lbs

My best sources are:
-eggs
-greek yogurt
-cottage cheese
-whey protein powder
-protein bars
-chicken
-turkey
-beef
-pork


its very do able! Good luck!

@sarauk2sf

You know, I'm not actually disagreeing with you. I'm open to the possibility that the protein RDA is too low for people trying to lose weight. I was just questioning the evidence you provided since, in my opinion, it seemed lacking. That's not to say there isn't other sufficient evidence out there. Nutrition and dietetics is a growing field and there are new discoveries made all the time. My replies to you weren't meant to be confrontational, or to make you believe what I believe, I was just trying to have a conversation about protein requirements. I guess this type of format makes that difficult to achieve.

I am not sure what more you were looking for. Studies in themselves are limited - you will pretty much never find one that covers exactly what you are looking for without limitation. As I said, you look at the body of evidence, and in my opinion, the body of evidence shows that the RDA is far from optimal in a good amount of cases.

I would also suggest again that you listen to the video if you have not already done as well as look at the other link - a bunch of studies are cited there as well as an explanation as to why protein requirements increase when active and/or when on a hypocaloric diet.

And aside from looking at bone density and effects on LBM, there's benefits to thermogenesis, there are benefits to satiety --- in fact I'd be hard pressed to come up with many scenarios where the RDA in protein IS sufficient. In my opinion it's insufficient more often than not.

Can't remember the study link sorry but 1.2g/kg of LBM for protein was found to be sufficient for maintaining LBM in an isocaloric diet.

As Sara said, hypocaloric diets are obviously going to risk losing LBM a whole lot more than an isocaloric one. Also, the lower BF% the more likely for LBM tissue to be catabolized.

I can't really see any pros to eating only the amount of protein the RDA recommend unless you are required to because of kidney or liver issues.

The advantages to eating higher than the RDA seem pretty clear cut to me.

Also, the primary factor in maintain LBM in a hypocaloric state is progressively overloaded resistance training. Secondary to this is protein intake.

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