which guide to minimal protein intake to follow?
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Shaselai
Posts: 151
I noticed there are a few resources for estimating minimal protein intake and am wondering what people's take on it:
Namely, i saw this page http://www.ketogenic-diet-resource.com/daily-protein-requirement.html with 3 different calculations and http://drrosedale.com/blog/2011/11/21/ron-rosedale-protein-the-good-the-bad-and-the-ugly/#axzz2zOsP69Tk seem to explain it decently. I am right now following Rosedale's method so 270lbs is about 72 or so minimum protein intake. However it seems most feels it is too low?
Namely, i saw this page http://www.ketogenic-diet-resource.com/daily-protein-requirement.html with 3 different calculations and http://drrosedale.com/blog/2011/11/21/ron-rosedale-protein-the-good-the-bad-and-the-ugly/#axzz2zOsP69Tk seem to explain it decently. I am right now following Rosedale's method so 270lbs is about 72 or so minimum protein intake. However it seems most feels it is too low?
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I follow 1gm/kg guideline, which would be 122gm of protein for 270lbs. You need slightly more protein than what you are getting. Also make sure, you are eating enough cals per day.0
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Leonidas, what happens if you don't get enough calories? Some people have said, your body just makes up the calories you're lacking from your fat stores, but other talk about lowering your BMR because youre not eating enough. Do you know of any evidence for either thought? I have such a hard time eating on this diet, that I'm only gettin 700-900 cals per day unless I make a conscious effort to eat more.0
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Your "minimal" requirement depends on not just your body weight, but age, sex, activity level and the type of exercise you engage in. It also depends on whether you're diabetic and/or insulin-resistant as well.I noticed there are a few resources for estimating minimal protein intake and am wondering what people's take on it:
Namely, i saw this page http://www.ketogenic-diet-resource.com/daily-protein-requirement.html with 3 different calculations and http://drrosedale.com/blog/2011/11/21/ron-rosedale-protein-the-good-the-bad-and-the-ugly/#axzz2zOsP69Tk seem to explain it decently. I am right now following Rosedale's method so 270lbs is about 72 or so minimum protein intake. However it seems most feels it is too low?
The more exercise you engage in (and the more strenuous the exercise), the more you need. Men need more than women. As we age we require more if we wish to be in an anabolic state. The list goes on.
I try to get close to 0.8g per kg of lean mass, myself. But I'm a 48-year old man who exercises strenuously 6 days a week.0 -
Leonidas, what happens if you don't get enough calories? Some people have said, your body just makes up the calories you're lacking from your fat stores, but other talk about lowering your BMR because youre not eating enough. Do you know of any evidence for either thought? I have such a hard time eating on this diet, that I'm only gettin 700-900 cals per day unless I make a conscious effort to eat more.
You are most likely lowering your metabolism and might be losing lean tissue. You need to eat more food and get your RMR tested.0 -
Although many of our MFP posters don't believe in "starvation mode" or "metabolic damage" - in truth, it's a real thing. Technically, it's called "Adaptive Thermogenesis" and it's basically the decreases in energy expenditure beyond what could be predicted from changes in body composition under conditions of standardized physical activity in response to a decrease in energy intake.Leonidas, what happens if you don't get enough calories? Some people have said, your body just makes up the calories you're lacking from your fat stores, but other talk about lowering your BMR because youre not eating enough. Do you know of any evidence for either thought? I have such a hard time eating on this diet, that I'm only gettin 700-900 cals per day unless I make a conscious effort to eat more.
You are most likely lowering your metabolism and might be losing lean tissue. You need to eat more food and get your RMR tested.
There's a great paper here: http://www.nature.com/ijo/journal/v31/n2/full/0803523a.html
From what I've seen in clinical research, it's more common in women than men, and more likely when eating a caloric total that is considerably less than your daily BMR. The exact mechanisms are, as-of-yet, unknown - and may certainly vary among individuals. (With unknown mechanisms this may explain why some lesser-informed individuals decry the concept - but research concludes it's certainly real.)0 -
Your "minimal" requirement depends on not just your body weight, but age, sex, activity level and the type of exercise you engage in. It also depends on whether you're diabetic and/or insulin-resistant as well.I noticed there are a few resources for estimating minimal protein intake and am wondering what people's take on it:
Namely, i saw this page http://www.ketogenic-diet-resource.com/daily-protein-requirement.html with 3 different calculations and http://drrosedale.com/blog/2011/11/21/ron-rosedale-protein-the-good-the-bad-and-the-ugly/#axzz2zOsP69Tk seem to explain it decently. I am right now following Rosedale's method so 270lbs is about 72 or so minimum protein intake. However it seems most feels it is too low?
The more exercise you engage in (and the more strenuous the exercise), the more you need. Men need more than women. As we age we require more if we wish to be in an anabolic state. The list goes on.
I try to get close to 0.8g per kg of lean mass, myself. But I'm a 48-year old man who exercises strenuously 6 days a week.
^^This!^^
You should experiment with what works best for you. Monitor fatigue, strength, sleep, etc. Your body will tell you what you need.0 -
i am diabetic and my a1c was <7 last time and that was before i started Keto. Doctor didnt even give me meds.. As for how my body feels... I honestly dont know!? I feel the same way as before i was on Keto but I was more or less on a low carb diet before then.. I get ~6 hours of "full sleep" wake up upon the alarm and i dont feel tired at all throughout the day... I know it is vague but thats how i am feeling right now following my current plan of 70/25/5 with 72+g protein... I do do zumba everyday (medium-intense cardio?) and weight lifting heavy/low rep if i get there early ...0
