Fitness Minutes: (5,830)
3,602 9/2/13 10:31 P
OP, I encourage you to keep it simple: 1. Natural fuels in your body: meat, veggies, healthy fats, low sugar fruits (i.e. cucumber, tomato, squash, etc). 2. Move more.
Fitness Minutes: (85,538)
9/2/13 10:05 P
Your body stores all *excess* macros (ie; calories) as fat. We're assuming the OP is on a calorie deficit. Carbs primary function is energy, they still perform their job even when stored. Protein loses it's primary function when stored... and is also used as energy (or stored for later). So if you're consuming protein to perform it's job as protein, any excess would be unnecessary and essentially, wasted. Hope that clears up my meaning.
JENNILACEY said… “…your body cannot *store* protein for later like it can with fat and carbs. So any excess protein the body does not need/use is waste.”
Boy I wish it worked like that! Excess protein is converted to glucose in your liver (glycogenesis). And where does sugar go? into your storage cells. Fat. So you’re right. Your body doesn’t store protein. It stores sugar. In fat.
Fitness Minutes: (85,538)
9/2/13 7:54 P
INDYTRACKMOM- it isn't necessary to get 30g of protein per meal unless you only eat 2 meals per day. Like SlimmerKiwi, my protein varies depending on the meal and tends to be anywhere from 10g-35g. I have heard that 30g is suppose to be approximately the maximum your body can process in a single meal... but like everything else in the nutrition world, I've heard that contested too.
There seems to be a lot of people (like PTs and such) who say to get 1g/pound of bodyweight when you're working out. Or maybe it's to push protein bars/powder? ;) They seem to just round it up to keep it simple but the actual recommendation for your average exerciser is .6-.8g/pound of bodyweight... or I've heard 1g/pound of LBM.
Edited by: JENNILACEY at: 9/2/2013 (19:58)
Fitness Minutes: (40,496)
25,796 9/2/13 6:13 P
INDYTRACKMOM - you don't need 30g protein per meal. Try to aim for 20g w/each meal and then include some in snacks. My day usually starts fairly low on protein, but as it goes on, my protein consumption seems to increase, so that I meet my protein goal each day.
JENNI - I am a big fan of treats! My treats tend to be of the savory low sugar variety. 80% dark chocolate, custard or cream anglaise being my desserts of choice at the moment.
It's funny I don't even think of my diet as restrictive. ((shrugs)) I just want to be able to eat a diet that I don't have to measure out, add up or round off. Eating how I eat I can do this and maintain my weight without any of that. Plus the food I eat makes me feel good and that's my long term goal. Health and longevity.
I too am interested to know what the OP considers high protein.
Edited by: JUSTEATREALFOOD at: 9/2/2013 (14:57)
Fitness Minutes: (85,538)
9/2/13 11:45 A
JERF- I think a lot comes down to what fits your personal tastes and whatnot... I naturally seem to fall into that range without even trying. That's just where my food choices put me. I definitely don't adhere to it rigidly. I think there's more value in the kinds of foods (whole, natural, clean, etc.) you choose rather than what macros they give you at the end of the day. That said; I see no problem fitting a few "treats" in here and there either as long as those indulgences don't lead to overeating.
For me; a restrictive diet simply wouldn't work... (didn't work). I just wound up feeling deprived and succumb to temptation. I would personally find, adhering to a high protein/mod fat or mod protein/high fat diet to be too hard of a stretch for me. Perhaps it simply comes down to where our personal tastes in food falls. I tried low carb/high fat/mod protein and struggled with it, I just wound up eating a lot of food I didn't care much for. Like I said, my macros tend to resemble the zone but I'm not a religious adherent nor do I expect everyone else to follow my tastes and preferences.
I agree doing 30% while maintaining your weight would be difficult but I tend to average more like 25%. I don't see it as "I must reach these macros" when making food choices. I try to aim for .8 or round up to 1 g/lb of protein (loosely) and the other macros fall where they lie.
I'm not sure the OP was clear on how she defines a "high protein diet" and it would be helpful to know. All I'm saying is that if you *enjoy* eating a lot of protein... go for it but if you can't see yourself maintaining it for the long haul... you're better off looking else where. Sorry to go off on a tangent.
I easily eat 60% - 70% of my daily calories from fat! If one things for certain fat does not make you fat.
IMO both a high carb, low fat diet works and a low carb, high fat diet works. It's just that for me a low carb, high fat is so much easier to do. It's more delicious and satisfying.
I tried eating a Zone 40/30/30 ratio a few years ago and for me it was really hard to maintain. It was just way too much math day to day. I ended up stopping it because I didn't want to spend my life balancing ratios. Also IMO 30% of overall calories from protein really is a lot of protein. Especially when you eat a lot of calories like I do. I remember eating a big serving of meat at all three meals and more protein at snacks as well and sometimes still falling short on my daily Zone protein %'s.
Now I eat eggs at breakfast and protein at lunch and dinner and it's enough. About 15-20% of my daily calories.
To the OP - Everyones different, find what works for you.
Fitness Minutes: (85,538)
9/2/13 9:57 A
The recommended allowance for fat is between 20-35%... the last two days would put me right in the middle. Also, a two day window into my diet hardly translates to any trend. If you were to go back a few days before that; my values were higher in protein and lower in fat, or higher in carbs and lower fat/protein. While building I was typically in the 20-25% range for fat. My carbs were closer to 50% and my protein was between 25-30%.
My macro breakdown is most comparable to the Zone; 40-30-30... which is moderate carbs/fat/protein. Although my values tend to be marginally higher in fat than protein some days and vice versa. I guess in the minds of those who still fear fat will make me fat, that may seem high but it is not according to the DRI's recommendations. Just like the recommendation of up to 65% carbs may seem high to proponents of low carb lifestyles, it's relative.
Jenny - I think most people would consider 27% protein pretty high ( avg of last 2 days for you ).
I also eat low carb, like the previous poster, and am doing well on it, but have to admit.. our fuel comes from either carbs , or fat. Some people do well on carbs, and protein, and others do well on fat and protein. I think people get into issues with eating a lot of fat, AND carbs.. like in a twinkie.
Instead of looking at it as a competition, we need to stop and look at our 2 fuel sources. 1) fat. We need to avoid trans fats, and some people avoid saturated fats, but there are a lot of healthy fats by any definition. 2 ) carbs. We tend to get over 50% of our carbs from sugar, which is the real problem.
The # 1 problem with the carbs we eat is that we choose poorly. For people eating healthy carbs, this is not so much of a problem. Low carb is a corrective diet to overcome years of eating 150 lbs of sugar a year.
If one eats 1500 calories, and 50% carbs ( 750 calories )... there is a huge difference between 750 calories from healthy carbs, and 375 of them being from sugar.
Back to the OP's question.. even on a low carb diet, I don't eat over 35% protein. Your body can only use so much. If you lift weights, you will need more protein, but the body can only use a certain amount. So a 50% protein diet would just be a waste. Still 5% of my 2000 calorie diet 25% compared to 30% is 25 extra grams or about 5 grams of chicken. Not really that huge of a change in diet.
If you are lifting aim for the upper limit of protein. If you want to feel full eat a higher % of fat. If you want to lose weight, you may want to try low carb, but for most people, getting rid of the sugar is enough. The only problem hen is excess carbs. That varies by the individual. If you set protein at 30%, then 70% is fat or carbs, and the ratio of these two fuel sources is a personal choice, and neither is always right, or wrong. Low fat, and low carb work for different people. Cutting sugar is a good idea for all of us.
If you aren't lifting heavy, then high protein isn't worth it, and then only up to a certain point. Higher protein does keep us from losing muscle mass on low carb, but I would argue that high fat keeps us from ingesting a lot of the sugar in the SAD, and not consuming those empty calories is why we lose. The high fat IMO, is the reason for weight loss on Atkins/low carb.
Fitness Minutes: (85,538)
9/2/13 7:20 A
"Higher protein and fat and lower in carbohydrates is the way to loose fat without loosing any muscle mass. I've been doing Atkins and it works"
I did not do higher protein/fat and lower carbs (I did moderate carbs/fat/protein) and I *built* muscle while losing fat.
The research on macros is still in its infancy. We cannot make strong statements for any argument concerning them, particularly when based on a single short-term study where subjects were placed on starvation diets. This is probably good news for competitive bodybuilders but I do not see how it translates to your average dieter or individual who is looking for a healthy living plan they can maintain beyond weight loss.
As Russell pointed out, your body cannot *store* protein for later like it can with fat and carbs. So any excess protein the body does not need/use is waste.
There are people who are quite happy with their low carb/high protein/mod fat diets or low carb/mod protein/high fat diets. The most important thing is that they use it as a "lifestyle" not a crash diet. Unless you can see yourself adopting this macro breakdown as a way of living, you will likely find yourself yo-yoing.
When choosing a "diet" (I use that in the long-term sense of the word as in what makes up what you eat), IMO, it does not make a lick of difference what diet you choose; Paleo, Atkins, Vegan, the moderate approach, what not.... the common theme that does make a difference and where success is achieved and maintained is when the individual chooses a way of eating during weight loss that they ***enjoy*** and can continue to maintain after weight loss. A healthy lifestyle... not a diet just to get the weight off.
Edited by: JENNILACEY at: 9/2/2013 (07:53)
9/2/13 4:20 A
Higher protein and fat and lower in carbohydrates is the way to loose fat without loosing any muscle mass. I've been doing Atkins and it works
The thing about eating protein, is it usually comes with a nice helping of fat. This provides satiety, which is why people all think high protein causes less hunger. My friend drinks protein shakes, which are loaded with carbs, and is always hungry. If he has 8 ozs of chicken breast, he is fine for hours.
The biggest problem is, our bodies can only use a certain amount of protein. More protein doesn't help us. A lot of people don't eat enough already, so for them " high " protein may be what I would consider normal ( about 30%). The other 70% comes from carbs of fat. I choose to eat 60% fat, 10 % carbs, but both can be used for fuel.
Since we can only use a certain amount of protein.. Why would you consume something your body won't use? I am not a fan of many carbs, but your body can use them at least.
Fitness Minutes: (85,538)
9/1/13 8:58 P
I prefer balance and moderation. All 3 macros play an important part in our diet. I do not favour one for the other. I do not sacrifice one for another.
Protein for muscle growth and satiety Fat for satiety Carbs for energy
If I don't eat enough protein, my LBM will suffer... I'll also likely feel more hungry and wind up overeating. If I don't eat enough fat, I will not stay full and I will be more likely to overeat to compensate. If I do not eat enough carbs, I lack energy and move less; burning less calories. I also wind up overeating because I feel deprived.
My macros usually fall around 40-45% carbs 25-30% protein and 25-30% fats. I find this design keeps me the most satiated and less likely to overeat. I reap the benefits of all 3 macros. I look at macros as they should be viewed, each performing their own job and I try to supply my body with the best choices in food from each macro category. The breakdown also helps to ensure I'm getting my recommended vitamins and minerals without having to have some sort of super specialized and complicated diet.
I do know that proteins keep you fuller longer. I eat a high protein diet due to all my weight lifting... just remember it's a life style and not a diet.
Fitness Minutes: (8,689)
7 9/1/13 3:36 P
I follow the spark recommended ranges for carbs/protein/fat, but I have found that eating toward the upper end of my fat/protein range and eating toward the lower end of my carb range helps me maintain a greater sense of satiety throughout the day.
9/1/13 12:10 P
Just follow the recommended amounts of fat/carbs/protein. Don't give in to the crazy talk that you hear about how to magically lose weight.
I think all the emphasis recently on such a high protein diet is unnecessary and possibly just a fad. Normal people really only need to get around 10-15% of their calories from protein to meet their bodies' daily needs. (Body builders and the like probably need a bit more.)
Fitness Minutes: (7,415)
1,299 9/1/13 11:35 A
In general, I think we should follow the adage all things in moderation. Also, we should strive for a balanced diet. I am not a proponent of low-carb or high-protein or no fat, etc. diets.
I do think that in some cases, depending on the nature of the exercising, such as heavier strength-training, more protein might be added to the diet.
It is better than a high carb diet... but how about a high fat diet
Fitness Minutes: (40,496)
25,796 9/1/13 12:49 A
A lot would depend on what you term "high protein diet!" So long as you are within your recommended ranges - fine! In other words, if you want eat toward the higher range of the protein. BUT, if you mean above that, then please be very careful. Don't got too low on fat or good carbs, and drop your consumption of fruit and veges to maintain it. It can cause significant health problems, including very painful and debilitating kidney stones, and Osteoporosis (brittle bones which can cause very painful fractures very easily)
Below are a couple links that may be of help to you:
Fitness Minutes: (15,360)
9,707 8/31/13 10:41 P
There's little evidence to support the past popularity of low-fat diets; personally, I feel that protein is the most important key to weight loss. Keep in mind I'm not a dietician, but the dietitian here at SP has echoed this sentiment. Lean, high-quality protein helps food stick to your ribs, and fight cravings.
I don't feel like added protein supplements provide the same benefits as eating whole, lean proteins, but it's better than nothing I suppose.
I suggest not dieting at all, instead focus on getting a healthy, balanced diet of whole foods.
Fitness Minutes: (0)
8/31/13 9:35 P
In the past I have only counted fat grams and have lost alot of weight this way but this time I am wondering if it is better to "beef" up my protein. I bought proten powder to make shakes with since my schedule is very hard for dieting. any thoughts?
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