LCHF/Keto - why eat more protein when losing weight?

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  • richb178
    richb178 Posts: 47 Member
    nvmomketo wrote: »
    Good luck.

    Hey nvmomketo.

    Thanks for that chart! That's just what I was looking for. After hearing about LCHF on Friday, I think I did see something like that, but I've spent 10's of hours watching videos trying to find it again with no luck. Like I said, I should probably buy a book. Now I just need to figure out how to adjust my macros.

    Btw, I'm 6'-4" and my healthy BMI weight is around 190, but I'm getting older and probably won't reach that, plus I'll probably have some loose skin (yuk). I've seen protein recommendations from 69g to over 250g (thanks to incomplete info and incorrect or ambiguous instructions). I feel good about what I'm eating now - not forcing more.

    Anyway, had some mild hunger pangs during the day, so I may already be ready to bring something light for lunch tomorrow.
  • richb178
    richb178 Posts: 47 Member
    lemurcat12 wrote: »
    I usually have a 2 egg omelet (with vegetables) for breakfast. I agree 2 eggs isn't that high protein, so I normally have some plain greek yogurt or cottage cheese too, or else some smoked salmon.
    Yeah, I added spinach this morning. I'll check the carbs on greek yogurt and cottage cheese, as I love those.

    2 8-oz pork chops seems like a crazy amount of food to me too. Are you including the weight of the bone? If so, you shouldn't -- the nutrition information is generally without the bone. 8 oz would have 44 g of protein, so 2 would be 88 -- one reason I asked is I'm wonder if you are using the right entries. (You may have package information which would be nice, but then you need to make sure you aren't misapplying it as with the bone thing as one possibility.) I do pork chops and they are quite a good source of protein and I generally eat about 150 g.
    Yeah, two almost blew me up. I was trying to reach that high protein recommendation. They were loin chops, so no bone. No package info, and the entry I used said 48g each.

    Two thighs is a tough measure. I normally do it with weight, but my estimate has 64 g for 2 thighs. For one meal if you get about 30 at lunch and breakfast, that's plenty. Remember green vegetables and nuts and so on will add a few grams too.
    Wow, that is way higher than the "verified" entries I used. I checked several, and they were 17g per 4oz thigh (no skin). I'm relying on the existing entries, using verified ones when possible, and trying to log every bite, but I could very well be eating more or less than reported.

    Thanks. I think I've just about got this figured out.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    edited July 2017
    richb178 wrote: »
    Why am I recommended to eat more protein while I'm fat and overweight than when I am at a healthy weight?

    You're not. Advice is generally given as X grams of protein intake per pound/kilogram of *lean* body mass. Your lean body mass will (hopefully!) stay relatively stable during your weight loss journey.

    Sometimes its phrased as "per pound bodyweight", but that is almost always in a specific context of leanness.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    richb178 wrote: »
    nvmomketo wrote: »
    Good luck.

    Hey nvmomketo.

    Thanks for that chart! That's just what I was looking for. After hearing about LCHF on Friday, I think I did see something like that, but I've spent 10's of hours watching videos trying to find it again with no luck. Like I said, I should probably buy a book. Now I just need to figure out how to adjust my macros.

    Btw, I'm 6'-4" and my healthy BMI weight is around 190, but I'm getting older and probably won't reach that, plus I'll probably have some loose skin (yuk). I've seen protein recommendations from 69g to over 250g (thanks to incomplete info and incorrect or ambiguous instructions). I feel good about what I'm eating now - not forcing more.

    Anyway, had some mild hunger pangs during the day, so I may already be ready to bring something light for lunch tomorrow.

    Try joining the Low Carber Daily MFP group. http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group They are a great bunch of people and a WEALTH of information. The LCD also has a great "Launch Pad" stickies with lists of low carb resources and books.

    Speaking of books, the old Atkins book is a good source of info. An easy read is Keto Clarity (below 50g of carbs per day) by Jimmy Moore. The Art and Science of Low Carbohydrate Living by Phinney and Volek has a lot of good info.

    Also, look up low carb conferences like Breckenridge (sp?) this past year. There are many great videos on youtube by the experts.

    Good luck again. :)
  • richb178
    richb178 Posts: 47 Member
    Thanks again, nvmomketo. I should have posted this question there, but I didn't realize I had already be given access (I was expecting a notification). I truly believe LCHF is the proper diet for humans and I could have avoided a bit of HCLFHP noise if I had done so. ;)
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