Too much protein
AnnetteNaab
Posts: 8 Member
I am able to keep my daily calories, fat and sugar intact. But quite often I am over for protein. Is that something to be concerned about? My dinners almost always consist of chicken or fish which are both high in protein. The pounds are coming off so I assume I'm I'm but wanted to get some feed back I only want to loose around ten pounds.
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Replies
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Unless you have kidney issues, no. Protein should be looked at as a minimum intake anyway.2
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Are you doing 1200 calories? It would make sense to keep going over protein if you are.1
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Are you liking it? Keep doing it. I always go over on carbs and fat. If you love your protein it won’t hurt you.1
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AnnetteNaab wrote: »I am able to keep my daily calories, fat and sugar intact. But quite often I am over for protein. Is that something to be concerned about? My dinners almost always consist of chicken or fish which are both high in protein. The pounds are coming off so I assume I'm I'm but wanted to get some feed back I only want to loose around ten pounds.
I notice that MFP has the recommendation for protein quite a bit higher than the RDA for protein, why? Maybe it’s because so many are following keto or gluten free diets. How does your fiber intake look? How about vitamins and minerals? If those are lacking I would definitely cut your protein a bit to make room for calories from fruits, veggies and whole grains.
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The RDA requirements are for sedentary people who aren’t working on losing weight. For weight loss protein helps to preserve muscle mass.AnnetteNaab wrote: »I am able to keep my daily calories, fat and sugar intact. But quite often I am over for protein. Is that something to be concerned about? My dinners almost always consist of chicken or fish which are both high in protein. The pounds are coming off so I assume I'm I'm but wanted to get some feed back I only want to loose around ten pounds.
I notice that MFP has the recommendation for protein quite a bit higher than the RDA for protein, why? Maybe it’s because so many are following keto or gluten free diets. How does your fiber intake look? How about vitamins and minerals? If those are lacking I would definitely cut your protein a bit to make room for calories from fruits, veggies and whole grains.
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AnnetteNaab wrote: »I am able to keep my daily calories, fat and sugar intact. But quite often I am over for protein. Is that something to be concerned about? My dinners almost always consist of chicken or fish which are both high in protein. The pounds are coming off so I assume I'm I'm but wanted to get some feed back I only want to loose around ten pounds.
I notice that MFP has the recommendation for protein quite a bit higher than the RDA for protein, why? Maybe it’s because so many are following keto or gluten free diets. How does your fiber intake look? How about vitamins and minerals? If those are lacking I would definitely cut your protein a bit to make room for calories from fruits, veggies and whole grains.
RDA is fine for non-dieting, sedentary people, but not enough to support those in a deficit who are likely exercising. I personally think the mfp protein recommendations are low. I'm on low cals at the moment, get 150g protein a day and eat over 1-2kg vegetables/fruit a day, and get over the recommended fibre.8 -
The RDA requirements are for sedentary people who aren’t working on losing weight. For weight loss protein helps to preserve muscle mass.AnnetteNaab wrote: »I am able to keep my daily calories, fat and sugar intact. But quite often I am over for protein. Is that something to be concerned about? My dinners almost always consist of chicken or fish which are both high in protein. The pounds are coming off so I assume I'm I'm but wanted to get some feed back I only want to loose around ten pounds.
I notice that MFP has the recommendation for protein quite a bit higher than the RDA for protein, why? Maybe it’s because so many are following keto or gluten free diets. How does your fiber intake look? How about vitamins and minerals? If those are lacking I would definitely cut your protein a bit to make room for calories from fruits, veggies and whole grains.
My knowledge is from studying nutrition and most Americans eat WAY too much protein and not enough fiber rich foods. The RDA of 0.8 g per kg body weight is for adults, active adults too. 65+ should consume more 1.2 g/kg. Amino acids are not stored in the body as proteins and excess are used as energy or stored as fat.18 -
I do 1400 cal a day and am no setatory. I am very active and work out for at least can hours say and mostly an hour can half wee look ends. My counts are for such. I checked my nutrition diary and my fiber is always good bit my v IU taking A and calcium low. My protein is never over the top high but it's usually about 10 beyond what's recommended.0
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The RDA requirements are for sedentary people who aren’t working on losing weight. For weight loss protein helps to preserve muscle mass.AnnetteNaab wrote: »I am able to keep my daily calories, fat and sugar intact. But quite often I am over for protein. Is that something to be concerned about? My dinners almost always consist of chicken or fish which are both high in protein. The pounds are coming off so I assume I'm I'm but wanted to get some feed back I only want to loose around ten pounds.
I notice that MFP has the recommendation for protein quite a bit higher than the RDA for protein, why? Maybe it’s because so many are following keto or gluten free diets. How does your fiber intake look? How about vitamins and minerals? If those are lacking I would definitely cut your protein a bit to make room for calories from fruits, veggies and whole grains.
My knowledge is from studying nutrition and most Americans eat WAY too much protein and not enough fiber rich foods. The RDA of 0.8 g per kg body weight is for adults, active adults too. 65+ should consume more 1.2 g/kg. Amino acids are not stored in the body as proteins and excess are used as energy or stored as fat.
There are thousands of studies supporting increased protein for weight loss, more specifically in the 1.5 -2.2g/kg. And proteins rarely store as fat, even in overfeed studies.
http://www.nrcresearchpress.com/doi/pdf/10.1139/apnm-2015-05498 -
Over protein goal is fine for a healthy person, as long as it doesn't drive out other needed nutrition.
I go for 0.6-0.8g protein per pound (yes, pound) of goal weight, 0.35-0.45g fat per pound of goal weight, and, 5+ (preferably 10+) servings of fruit and veg, letting carbs fall where they may to hit calorie goal.
Any macronutrient is OK to be over, as long as nothing is regularly under (except carbs; low carb is neither mandatory nor injurious for a medically normal person).4 -
The RDA requirements are for sedentary people who aren’t working on losing weight. For weight loss protein helps to preserve muscle mass.AnnetteNaab wrote: »I am able to keep my daily calories, fat and sugar intact. But quite often I am over for protein. Is that something to be concerned about? My dinners almost always consist of chicken or fish which are both high in protein. The pounds are coming off so I assume I'm I'm but wanted to get some feed back I only want to loose around ten pounds.
I notice that MFP has the recommendation for protein quite a bit higher than the RDA for protein, why? Maybe it’s because so many are following keto or gluten free diets. How does your fiber intake look? How about vitamins and minerals? If those are lacking I would definitely cut your protein a bit to make room for calories from fruits, veggies and whole grains.
My knowledge is from studying nutrition and most Americans eat WAY too much protein and not enough fiber rich foods. The RDA of 0.8 g per kg body weight is for adults, active adults too. 65+ should consume more 1.2 g/kg. Amino acids are not stored in the body as proteins and excess are used as energy or stored as fat.
If you are in a caloric deficit, as the OP says she is, there is no net storage of fat regardless of the macronutrient composition of your diet.
I don't know where you've been "studying" nutrition, but the current evidence-based recommendations for protein for active individuals (especially when in a caloric deficit) are considerably higher than the RDA.6 -
AnnetteNaab wrote: »I do 1400 cal a day and am no setatory. I am very active and work out for at least can hours say and mostly an hour can half wee look ends. My counts are for such. I checked my nutrition diary and my fiber is always good bit my v IU taking A and calcium low. My protein is never over the top high but it's usually about 10 beyond what's recommended.
Do you add your exercise to the MFP Diary? Exercise changes your allowance under each of your diary headings, so you should be comfortably able to accommodate the extra Protein.
For example, my regular 1980 Calorie allowance includes 99g Protein, but two days ago when my diary said "You've earned 456 extra calories from exercise today", my Protein allowance went to 122g. Also a few weeks ago when it said "You've earned 1,384 extra calories from exercise today", my Protein allowance jumped to 168g.
If all is well with your Diary entries, try reading through and see which foods are contributing too much Protein, and make diet changes accordingly.0 -
AnnetteNaab wrote: »I am able to keep my daily calories, fat and sugar intact. But quite often I am over for protein. Is that something to be concerned about? My dinners almost always consist of chicken or fish which are both high in protein. The pounds are coming off so I assume I'm I'm but wanted to get some feed back I only want to loose around ten pounds.
I don't feel satisfied on the MFP default macros - 50% from carbohydrates, 20% from protein and 30% from fat - I tweak them to decrease carbs and increase protein, and that keeps me more full for longer.2 -
I dont see a problem with it. My protein in take ranges from 140-180 per day. Protein has the highest TEF and provides lots of satiety so I view it as a benefit, especially when cutting.1
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The amount of woo expressed on MFP about (and prejudice against) eating "too much" protein never ceases to amaze me.
Long answer short is that protein is a nutient containing amino acids that are necessary for muscle growth and maintenance which are not available from any other source. Excess protein is converted to sugar, just like carbs, and any not used is stored as fat. Nothing eaten is wasted unless it is undigestible.
The MFP guidelines are set at the minimum RDA requirements; far less than active people and the elderly need.
I'm 67, am actively engaged in regular weight lifting and rowing and eat/have eaten an average of 0.8-1.2g protein/#BW per day for over 22 months w/obvious benefits for my health, strength, weight loss and maintenance, body fat reduction and muscular development, maintenance and definition when combined w/proper diet control.
Eat, "too little" protein at your peril.5 -
What exatly are your macros?0
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What exatly are your macros?
Are you speaking to me?
If so, my average macros over the past 22 months have been 34%P/38%C/28%F for the food actually eaten (which I log and monitor daily).
Nothing extreme about this; actually quite balanced IMO.
However, I seldom worried about meeting my specific macro goals, which have varied between 40P/40C/20F at the start to 35P/35C/30F now.
The way I regulate my intake is to focus mainly on protein and fat; seeking to eat at least 0.8-1.2g protein/#BW/day and to eat no more than 30% of my total daily intake in the form of fat. The carbs just take care of themselves.
Just works out "right" for me when I do it this way.0 -
The amount of woo expressed on MFP about (and prejudice against) eating "too much" protein never ceases to amaze me.
Long answer short is that protein is a nutient containing amino acids that are necessary for muscle growth and maintenance which are not available from any other source. Excess protein is converted to sugar, just like carbs, and any not used is stored as fat. Nothing eaten is wasted unless it is undigestible.
The MFP guidelines are set at the minimum RDA requirements; far less than active people and the elderly need.
I'm 67, am actively engaged in regular weight lifting and rowing and eat/have eaten an average of 0.8-1.2g protein/#BW per day for over 22 months w/obvious benefits for my health, strength, weight loss and maintenance, body fat reduction and muscular development, maintenance and definition when combined w/proper diet control.
Eat, "too little" protein at your peril.
Adding, fats also can be converted into glucose. It makes up about 40% through glucenogenesis.2 -
Is there such a thing as too much protein?1
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