How does protein impact weight loss on a LCHF diet
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jackfox68
Posts: 27 Member
I am trying to understand how protein impacts weight loss on a a LCHF WOE, and I would also like to know how to figure out how much protein I should be consuming.
Any good links people might be able to share, or provide some solid advice?
Thanks!
Any good links people might be able to share, or provide some solid advice?
Thanks!
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Replies
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http://www.ruled.me has tons of good info on protein requirements.0
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Also found this site very helpful0 -
Unless you're very active you need a lot less protein than was previously thought (and what you'll find on the Internet). I've been going with 1g/kg of Lean Body Mass (LBM). So find your LBM (plenty of info out there on how to estimate that) and make sure you convert it to kilograms. Somewhere along the way someone made a "mistake" and wrote it as 1g per pound and the Internet has never recovered.
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I find I have to keep a close eye on my protein intake. I'm a woman (don't be fooled by my avatar). If I go over my protein grams, say more than 80 grams a day, my weight loss stalls. Gluconeogenesis at work.Somewhere along the way someone made a "mistake" and wrote it as 1g per pound and the Internet has never recovered.
:laugh:
So true. People quote that all the time.0 -
My limits are 1gm/Kg at the start and I slowly bumped it up in phases to 1.5g/Kg of body weight. I had no problem building muscle or burning fat with 1g/Kg of weight, i recently bumped the protein to 1.5g/Kg because I do intense weight training for 90 min now.0
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This sounds exactly correct - right on target for keto dieters who are active.My limits are 1gm/Kg at the start and I slowly bumped it up in phases to 1.5g/Kg of body weight. I had no problem building muscle or burning fat with 1g/Kg of weight, i recently bumped the protein to 1.5g/Kg because I do intense weight training for 90 min now.0 -
The only caveat I'd add to this is research does show that the OLDER we get, the more-protein we require, especially if the goal is to build muscle.My limits are 1gm/Kg at the start and I slowly bumped it up in phases to 1.5g/Kg of body weight. I had no problem building muscle or burning fat with 1g/Kg of weight, i recently bumped the protein to 1.5g/Kg because I do intense weight training for 90 min now.
It's annoying but true, especially for those of us pushing 50. Younger folks are just more-naturally anabolic, even with less protein.0 -
This sounds exactly correct - right on target for keto dieters who are active.My limits are 1gm/Kg at the start and I slowly bumped it up in phases to 1.5g/Kg of body weight. I had no problem building muscle or burning fat with 1g/Kg of weight, i recently bumped the protein to 1.5g/Kg because I do intense weight training for 90 min now.
What about for not overly active keto dieters? I walk about 45 mins 5 times a week but haven't been exercising heavily. I've found if my protein is higher than 70 g I don't lose a thing. (thats with 1400 cals a day)0 -
Your experience is right in line with mine. It certainly was a revelation to learn that protein can have that effect on a diet. I've been sticking with 1gm/kg of LBM and it's working. For me that's about 70-80g protein/day. That's been a tough change since I was used to sitting down to a 12 ounce steak.
This sounds exactly correct - right on target for keto dieters who are active.My limits are 1gm/Kg at the start and I slowly bumped it up in phases to 1.5g/Kg of body weight. I had no problem building muscle or burning fat with 1g/Kg of weight, i recently bumped the protein to 1.5g/Kg because I do intense weight training for 90 min now.
What about for not overly active keto dieters? I walk about 45 mins 5 times a week but haven't been exercising heavily. I've found if my protein is higher than 70 g I don't lose a thing. (thats with 1400 cals a day)
I would say that your level of activity is a bit lighter than mine, but I would still start at 1g/kg of LBM and see how that works out for a week.0 -
Thanks for the advice everyone. Time to digest all this info and start experimenting to see what works0
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Hi - I'm a keto newbie. What is WOE? Thanks!0
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way of eating0
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I should add that my primary observation (from my own measurements) is that keeping protein "moderate" has significantly impacted my level of ketosis. Where previously my fasting blood ketones were in the 0.4 - 0.9 range in the morning, for the past month I have never fallen below 1.2 and I have had days as high as 3.6. I never achieved this level of ketosis UNTIL I started watching my protein intake.
Unfortunately deeper levels of ketosis do not necessarily result in higher amounts of fat loss. My experience so far is that being at least 1.0 or higher is all that it really takes to get things moving. Although you will see (and read) that anything above 0.5 is considered "in ketosis", for me I did not see much progress until I consistently got my fasting level to above 1.0.0 -
Thanks - I figured it was going to something that should have been obvious!0
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Snow, I would have to totally agree with both observations. I was eating close to 200 grams of protein per day, sometimes less and sometimes more and my ketones were steadily dropping, into the light to almost nonexistent pink/pales colors. Now my protein has been around 100-125 per day and they are slowly starting to climb again. Hopefully the weight will start to drop again as well, as i have been in a holding pattern for about a week. One other thing i noticed was with higher protein level I seems to get the urge for something sweet again and I seemed to get hungrier more often. Maybe that part is in my head.I should add that my primary observation (from my own measurements) is that keeping protein "moderate" has significantly impacted my level of ketosis. Where previously my fasting blood ketones were in the 0.4 - 0.9 range in the morning, for the past month I have never fallen below 1.2 and I have had days as high as 3.6. I never achieved this level of ketosis UNTIL I started watching my protein intake.
Unfortunately deeper levels of ketosis do not necessarily result in higher amounts of fat loss. My experience so far is that being at least 1.0 or higher is all that it really takes to get things moving. Although you will see (and read) that anything above 0.5 is considered "in ketosis", for me I did not see much progress until I consistently got my fasting level to above 1.0.0 -
OK- are we saying 1gm per kg of LBM or 1gm per kg of body weight? If it's LBM that would only leave me with about 42 gm of protein per day. Clarification anyone?0
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1g/kg of LBM. 42gm of protein equates to only 92.6 lbs of LBM. That is quite low for LBM. Do you mind sharing the rest of your stats? How did you determine your body fat percentage?OK- are we saying 1gm per kg of LBM or 1gm per kg of body weight? If it's LBM that would only leave me with about 42 gm of protein per day. Clarification anyone?0 -
It's not in your head. There's plenty of info available on the net regarding the insulogenic properties of proteins and there's even an Insulin Index that also shows how many of the major protein sources can be just as insulogenic as some refined carbs. If we can agree that weight management is about hormone controls we can arrive at the conclusion that over-eating protein is going to impact your "will power" by playing havoc with insulin and leptin. I can add my own anecdotal observations that I feel exactly the same way when I was over-eating protein.Snow, I would have to totally agree with both observations. I was eating close to 200 grams of protein per day, sometimes less and sometimes more and my ketones were steadily dropping, into the light to almost nonexistent pink/pales colors. Now my protein has been around 100-125 per day and they are slowly starting to climb again. Hopefully the weight will start to drop again as well, as i have been in a holding pattern for about a week. One other thing i noticed was with higher protein level I seems to get the urge for something sweet again and I seemed to get hungrier more often. Maybe that part is in my head.
Dairy is another source that must be experimented with and determined per user. I've read that some people have no problem at all with it, but now that I only have 20 lbs to go to reach my goal weight it seems that food items that previously were not problematic need more attention now. I used to pound hard and soft cheeses and found that I would become hungry again quite soon later (and they also seemed to be creating stalls in my weight loss). I still eat a 2-3 ounces of cheese each day and that seems to be fine.0 -
1g/kg of LBM. 42gm of protein equates to only 92.6 lbs of LBM. That is quite low for LBM. Do you mind sharing the rest of your stats? How did you determine your body fat percentage?OK- are we saying 1gm per kg of LBM or 1gm per kg of body weight? If it's LBM that would only leave me with about 42 gm of protein per day. Clarification anyone?
I'm only 5"1" weigh around 135. My BF% is somewhere between 28-30%. I have my macros set to 65-30-5 currently.0
