Protein Intake
carriesheph
Posts: 36 Member
Hi,
I need some help in understanding Protein Intake and trying to lose weight and body fat. I've got the calorie counting down however my trainer suggested I eat more protein (ideally my body weight) and reduce carbs, sugar and bad fats. She feels if I eat more protein it will help me lose body fat and gain muscle.
Any information I would truly appreciate.
I need some help in understanding Protein Intake and trying to lose weight and body fat. I've got the calorie counting down however my trainer suggested I eat more protein (ideally my body weight) and reduce carbs, sugar and bad fats. She feels if I eat more protein it will help me lose body fat and gain muscle.
Any information I would truly appreciate.
1
Replies
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I find it very hard to eat enough protein from food as I'm not a huge fan of meat and especially dislike most lean meats. Since I strength train I need the protein and I drink protein shakes in the morning. I use banana, soy milk, frozen spinach and flavoured protein powder. Yum! I drink 400ml of this every morning and manage to get to 100gr protein including my food.
I would advise to aim at about 100-120gr too as a female, instead of your weight. (It should be your lean mass weight only in fact)1 -
So 1 gram of protein per day per Kilogram of bodyweight is a perfectly reasonable amount to eat. You certainly don't need "one gram per pound of bodyweight" per day. There is some evidence that having a specific minimum amount of protein (in combination with other macronutrients being exactly 'right') can help reduce bodyfat %, even with the same Calorie count.
However, that goes along to the point - a "Calorie" isn't just a calorie. If you put the same effort into making sure to staying under your Calorie ceiling for the day (or for the week, if you do it that way), it will be effort better spent than whatever you put toward 'getting more protein'.
If you weigh 150lb, then there is little evidence that eating more than 75g of protein per day will help you in any way/shape/form. There are some studies that indicate that (again) specific amounts in specific conditions may help you lose bodyfat faster, but chasing that dream around is less productive than simply eating a few less calories on a certain day.
In fact, even steroid-using bodybuilders probably don't need more than 0.64g per lb of bodyweight per day of protein. And that's someone with several orders of magnitude more testosterone (and therefore muscle-building needs) more than a female non-bodybuilder.
https://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Good luck, and getting the counting down is the hardest part of the battle. If you like fats, check out Ketosis (if you're not a drinker). My wife has been Keto for a year and a half or so now, and would never live any other way!4 -
For most people, protein and fats tend to keep you feeling full longer. Which of course helps to eat less calories because you aren't always hungry.3
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Different macros won't directly affect how much weight you lose. But some people find playing with their macro distribution can help them feel full on less calories. It's important to get enough protein for muscle synthesis. But the most important factor to build muscle is a progressive strength training program. And the most important factor in losing body fat is calories.
The common suggestion here is to aim for 0.8 grams of protein per lb of bodyweight, for what that's worth.3 -
Don't forget to add good fats to your diet. Avocados, almonds, salmon, natural peanut butter, tuna, eggs.1
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Thanks everyone for taking the time to help explain. I've got to get my yoyo dieting in check and yes I do drink wine at night @multifitnesspaul which is not helping my sugar intake.1
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Wine is destroying my weight loss efforts. It's not the sugar in it. It's the darn calories. I would like to find the person that can have just 5oz a night and just wack them.5
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@gebeziseva thanks for your response. I can do 100g but if I do my weight 126 ib it's very difficult. Y other challenge is trying to cut carbs as much as I can. I love pasta, rice and breads, ugh1
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@capaul42 Thank you for your response. Your thoughts are exactly how my trainer believes. I've been with her for atleast 5 years and most of our nutritional talks have gone in one ear and out the other but obviously I listen a little1
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@kimny72 Thanks for your thoughts. I agree I need to watch calories as well as add protein. I think my hardest obstacle will be trying to eat clean and cut wine.0
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@TheWJordinWJordin Thank you for your response. I agree with good fats, just don't want to overdue it.0
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carriesheph wrote: »Hi,
I need some help in understanding Protein Intake and trying to lose weight and body fat. I've got the calorie counting down however my trainer suggested I eat more protein (ideally my body weight) and reduce carbs, sugar and bad fats. She feels if I eat more protein it will help me lose body fat and gain muscle.
Any information I would truly appreciate.
hmm I would get a new trainer...but that's me.
Eating protein is not a bad idea but their reasoning why is off.
Calories deficit is for weight loss period...
Macros are for body comp and nutrition and health.
Keep in mind when I say body comp protein is good in helping repair the muscle tears that happen when you are doing a progressive load lifting program or resistance training (that is what builds muscle not just protein)..the repair would happen regardless but the more protein the better you are.
As well protein and fats help keep you feeling fuller longer due to the time it takes to digest and helps keep you sastified (for most not all)
if you are losing weight you are losing body fat and muscle...no way around it...you minimize the loss of muscle by lifting weights or doing resistance training...
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carriesheph wrote: »Hi,
I need some help in understanding Protein Intake and trying to lose weight and body fat. I've got the calorie counting down however my trainer suggested I eat more protein (ideally my body weight) and reduce carbs, sugar and bad fats. She feels if I eat more protein it will help me lose body fat and gain muscle.
Any information I would truly appreciate.
Earing more protein won't do what she is saying. However, the 1 gram/lb of body weight is a good target. When losing weight, (eating at a deficit) keeping your protein intake high helps limit the amount of muscle lost. Also important is doing strength training during this time. Ideally the only weight you want to lose is body fat. That's usually not completely possible, but you'll want to maximize fat loss & minimize lean mass loss by eating higher protein and strength training. And as always, to lose weight/fat, total calories matter most.3 -
carriesheph wrote: »Hi,
I need some help in understanding Protein Intake and trying to lose weight and body fat. I've got the calorie counting down however my trainer suggested I eat more protein (ideally my body weight) and reduce carbs, sugar and bad fats. She feels if I eat more protein it will help me lose body fat and gain muscle.
Any information I would truly appreciate.
Earing more protein won't do what she is saying. However, the 1 gram/lb of body weight is a good target. When losing weight, (eating at a deficit) keeping your protein intake high helps limit the amount of muscle lost. Also important is doing strength training during this time. Ideally the only weight you want to lose is body fat. That's usually not completely possible, but you'll want to maximize fat loss & minimize lean mass loss by eating higher protein and strength training. And as always, to lose weight/fat, total calories matter most.
eating protein does not limit muscle loss...doing resistance or weight lifting does...and I see you say that later but...
and 1 gram per lb of weight is a bit high...0.8 grams is a good amount...1gram per lb of LBM maybe...
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I am currently eating 20% carbs 40% good fats 40% protein and I have noticed a massive different not just in my weight but also my energy levels. I honestly think the less carbs is the way forward. When I am doing HIIT or Kickboxing I make sure I have a portion of Rice or Pasta that day to boost my energy levels.2
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If you are working out to try to actively gain muscle, upping your protien will help. This is where protien shakes can come in handy. Or snack on two slices of a lower calorie deli meat (opt for low sodium if that is an issue for you). Just that little bit more can sometimes be enough to get you to your macro goals, or at least, much closer.
Regarding your trainer: have you had success in your progress with them, if yes: keep them. Obviously they're doing something right, and so are you.
Keep up the good work!1 -
I've been steadily loosing weight and the main change I made to my diet was to watch my macros (generally speaking -- not measuring every gram I consumed, but estimates based on food data on MFP). My prior diet was closer to 35c/50f/15p and now my diet is around 40c/30f/30p (overall calories per day, NOT per meal).
I found getting enough lean protein tough at first, but what worked for me was switching to a protein shake or egg whites for breakfast, lean meat for dinner (usually chicken breast or skinless chicken thighs), and part of a Clif Builder's protein bar as a snack if needed during the day. I am pretty much vegetarian for lunch (usually hummus with some cucumbers and carrots). I have more or less cut out fattier meats (like dark meat chicken with the skin, red meat and bacon).
The big bonus is that I have found that I feel fuller on a higher protein diet, so overeating is MUCH less common!1 -
VeronicaA76 wrote: »If you are working out to try to actively gain muscle, upping your protien will help. This is where protien shakes can come in handy. Or snack on two slices of a lower calorie deli meat (opt for low sodium if that is an issue for you). Just that little bit more can sometimes be enough to get you to your macro goals, or at least, much closer.
Regarding your trainer: have you had success in your progress with them, if yes: keep them. Obviously they're doing something right, and so are you.
Keep up the good work!
chances are if OP is losing weight they are not gaining muscle...2 -
@SezxyStef Thanks for your response and advice. Actually my trainer is good it's me that hasn't really paid attention at what she has been suggesting up until now. I've had several major surgeries which set me back and instead of working out harder and watching diet I choose to do Coolsculpting and now have fat pockets on abdomen and flanks, worst mistake of my life. I'm 5'5, 126 ibs, small framed and fairly active. I gained 5 pounds right after Coolsculpting and it refuses to budge. I should have said that in the beginning so people understood why I'm trying something different and asking for advice. I truly appreciate your thoughts.0
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carriesheph wrote: »Hi,
I need some help in understanding Protein Intake and trying to lose weight and body fat. I've got the calorie counting down however my trainer suggested I eat more protein (ideally my body weight) and reduce carbs, sugar and bad fats. She feels if I eat more protein it will help me lose body fat and gain muscle.
Any information I would truly appreciate.
Earing more protein won't do what she is saying. However, the 1 gram/lb of body weight is a good target. When losing weight, (eating at a deficit) keeping your protein intake high helps limit the amount of muscle lost. Also important is doing strength training during this time. Ideally the only weight you want to lose is body fat. That's usually not completely possible, but you'll want to maximize fat loss & minimize lean mass loss by eating higher protein and strength training. And as always, to lose weight/fat, total calories matter most.
eating protein does not limit muscle loss...doing resistance or weight lifting does...and I see you say that later but...
and 1 gram per lb of weight is a bit high...0.8 grams is a good amount...1gram per lb of LBM maybe...
Actually it does (even if only minimally) and even more so when combined. Low protein & strength training will lose more LBM than high protein & strength training.8 -
There are tons of non-meat protein options, and your trainer is correct that one gram per pound of body weight is optimal for gaining muscle and losing fat (try googling that and you'll find plenty of evidence). Just anecdotally, I started strength training two months ago and added protein at 1g per pound of body weight. I did body comp before and after and in those two months managed to lose 7 pounds and gain 2 pounds of lean mass for a net loss of 9 pounds of fat, which is a pretty incredible result. A lot of women have no idea that the protein recommendations out there for us are not enough to even maintain our muscle mass. It's no wonder we lose muscle as we age (not that insufficient protein is the only factor!). Anyway, there are some great high protein pancake mixes, baking mixes, yogurts, pastas, puddings, ice creams, and other products out there that you can try out that really make getting enough protein pretty easy--especially if you hate protein shakes like I do! Start googling and you'll find them (or peek into the diaries of some strength focused folks--I found a lot of good foods that way!).
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The American College of Sports Medicine (ACSM) recommends that 10 to 35 percent of your caloric intake should come from protein. The average individual should have 0.35 grams of protein per pound of body weight per day, meaning that someone who weighs 165 pounds should consume around 60 grams per day. The recommended amount of protein increases as we get older and if we are trying to gain muscle. ACSM points out "this level of intake can generally be met through diet alone and without additional protein and amino acid supplementation."0
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Iamnotasenior wrote: »The American College of Sports Medicine (ACSM) recommends that 10 to 35 percent of your caloric intake should come from protein. The average individual should have 0.35 grams of protein per pound of body weight per day, meaning that someone who weighs 165 pounds should consume around 60 grams per day. The recommended amount of protein increases as we get older and if we are trying to gain muscle. ACSM points out "this level of intake can generally be met through diet alone and without additional protein and amino acid supplementation."
Her trainer is recommending 1 g per lb of body weight, which is way higher than what you are suggesting. (I just can't tell what your point is -- if you are saying that you don't need to consume that much, I agree, but there are reasons someone might want to try doing so.)
I happen to think that 1 g/lb of body weight is higher than necessary, even for muscle building (I haven't seen anything suggesting benefits for muscle maintenance/gain beyond about a g per lb of LBM, although if she is close to goal weight--which I'd guess--it's worth trying if she doesn't find it too hard and wants to see if it's helpful with satiety).
OP, I'm a similar weight, and I think around 100 g is fine, although I often eat more like 120 just because that's how I enjoy eating. I found that when I cut carbs I end up a little higher on protein, especially.
If you are already at about 100 g I'd say just look at your logs and cut back a bit on lower protein things that don't fit your macros so well and increase servings of higher protein things (or add them in to meals that are lower protein).0 -
carriesheph wrote: »@kimny72 Thanks for your thoughts. I agree I need to watch calories as well as add protein. I think my hardest obstacle will be trying to eat clean and cut wine.
At 5'5" 126lbs you are already fairly light. You might want to consider recomp - eating at maintenance and focusing on slowly building muscle.
For what it's worth, I don't eat "clean" and I drink a glass of wine or a beer several nights a week. I just make sure I'm getting enough nutritious food and aiming for my protein and fiber goals (90g and 25g). Otherwise I eat whatever I want as long as it fits my calories.
Also for what it's worth, personal trainers should not be giving nutrition advice unless they are also certified in that (most aren't).
Best of luck
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Yesterday, August 15, 2017, I planned my food for the day. At that point I observed that my breakfast, lunch, and dinner each had planned 30 grams of protein. I hadn't tried to achieve that, and I couldn't have made it any better.
My diary is open and you can have a look.
As it turned out, I did a bunch of cardio, earned a lot more calories and macros, and ate more protein late to get all the protein I was budgeted for. Once again, I probably wasted some of the protein intake by having too much with the post-exercise meal.0 -
carriesheph wrote: »@gebeziseva thanks for your response. I can do 100g but if I do my weight 126 ib it's very difficult. Y other challenge is trying to cut carbs as much as I can. I love pasta, rice and breads, ugh
I would recommend 100gr protein regardless of your weight. You won't be able to assimilate more than that anyway.
In fact even 100gr might be too much.5 -
gebeziseva wrote: »carriesheph wrote: »@gebeziseva thanks for your response. I can do 100g but if I do my weight 126 ib it's very difficult. Y other challenge is trying to cut carbs as much as I can. I love pasta, rice and breads, ugh
I would recommend 100gr protein regardless of your weight. You won't be able to assimilate more than that anyway.
In fact even 100gr might be too much.
100g regardless of weight? You can't assimilate more than 100g of protein anyway? Please educate yourself first before ever giving anyone advice.
There is a lot of misguided information and advice on this post so it's time to clear things up:
1.) In order to preserve as much muscle mass as possible, increasing protein intake is recommended. As well as the leaner the individual is, the higher their protein requirements are gong to be.
2.) You said you can manage 100g of protein? Stick with that and fill the rest of your macros with carbs and fats. AKA, eat as much pasta, wheats, and breads that fit, while managing to get in a moderate amount of healthy fats.
3.) As far as what your trainer is recommending: It sounds like she is giving you general diet guidelines without much explanation, however she is only wrong about one part. Let me explain:
Reducing, carbs and unhealthy fats will allow you to bank more calories for protein which as we SHOULD all know aids in the prevention of muscle loss while in a caloric deficit as well as it is very satiating. This means that you'll feel fuller for a longer period of time.
What your trainer is wrong about is that eating higher protein will help you lose weight AND gain muscle. What they should have said is that a higher protein diet can aid in fat loss through its satiating effects as well as its ability to preserve muscle mass.
Lastly: You do not simply "waste" protein by eating too much of it at once.. (think of IF and people who eat one meal a day) nor does "excess" protein store as fat.
"Beyond that, while the biochemical pathways for the conversion of protein to fat do exist in humans, the likelihood of it ever happening in any but the most absurdly non-physiological circumstances are effectively nil." -Lyle Mcdonald
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carriesheph wrote: »Hi,
I need some help in understanding Protein Intake and trying to lose weight and body fat. I've got the calorie counting down however my trainer suggested I eat more protein (ideally my body weight) and reduce carbs, sugar and bad fats. She feels if I eat more protein it will help me lose body fat and gain muscle.
Any information I would truly appreciate.
Earing more protein won't do what she is saying. However, the 1 gram/lb of body weight is a good target. When losing weight, (eating at a deficit) keeping your protein intake high helps limit the amount of muscle lost. Also important is doing strength training during this time. Ideally the only weight you want to lose is body fat. That's usually not completely possible, but you'll want to maximize fat loss & minimize lean mass loss by eating higher protein and strength training. And as always, to lose weight/fat, total calories matter most.
eating protein does not limit muscle loss...doing resistance or weight lifting does...and I see you say that later but...
and 1 gram per lb of weight is a bit high...0.8 grams is a good amount...1gram per lb of LBM maybe...
Actually it does (even if only minimally) and even more so when combined. Low protein & strength training will lose more LBM than high protein & strength training.
okay so explain to me how eating protein (in enough of a quantity) prevent muscle loss?
and of course Low protein + Strength training will lose more than high protein with strength training..that's common sense...
but low protein + strength training and high protein no strength training would prove a better comparison.
based on my reading...strength training is the key...aka use it or lose it.2 -
carriesheph wrote: »Hi,
I need some help in understanding Protein Intake and trying to lose weight and body fat. I've got the calorie counting down however my trainer suggested I eat more protein (ideally my body weight) and reduce carbs, sugar and bad fats. She feels if I eat more protein it will help me lose body fat and gain muscle.
Any information I would truly appreciate.
Earing more protein won't do what she is saying. However, the 1 gram/lb of body weight is a good target. When losing weight, (eating at a deficit) keeping your protein intake high helps limit the amount of muscle lost. Also important is doing strength training during this time. Ideally the only weight you want to lose is body fat. That's usually not completely possible, but you'll want to maximize fat loss & minimize lean mass loss by eating higher protein and strength training. And as always, to lose weight/fat, total calories matter most.
eating protein does not limit muscle loss...doing resistance or weight lifting does...and I see you say that later but...
and 1 gram per lb of weight is a bit high...0.8 grams is a good amount...1gram per lb of LBM maybe...
Actually it does (even if only minimally) and even more so when combined. Low protein & strength training will lose more LBM than high protein & strength training.
okay so explain to me how eating protein (in enough of a quantity) prevent muscle loss?
and of course Low protein + Strength training will lose more than high protein with strength training..that's common sense...
but low protein + strength training and high protein no strength training would prove a better comparison.
based on my reading...strength training is the key...aka use it or lose it.
It's not going to prevent it completely, but less LBM will be lost at higher protein intake than lower protein intake. It's a very small difference, but measurable enough in the studies performed. It's probably not going to make or break anyone's weight loss, and yes strength training is the more important factor.1 -
@ BigNate17 Thank You for responding and sharing your thoughts. I'm feeling a tad overwhelmed by everyone's responses. Fortunately, I'm not a stupid person regarding exercise but not the greatest when it comes to my own nutrition. I'm learning.3
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