Nutritional Action, a not for profit newslettter than has no advertizing had an article about protein. Their specifics were that older people were able to avoid the sacropenia of age by consuming 30 grams of protein in one sitting.
They also mentioned that this was difficult to do, but that adding 5gs of the branched chain amino acid leucine during a meal containing less than 30 grams of protein, had the same effect on older individuals.
Something to think about if you are trying to get your protein on a restricted calorie diet.
: ) Mzzchief
5/24/2013 12:07:24 PM
This is so true. I consistently eat just a little bit more protein then recommended but stay within my recommended calorie range and I have experienced very little actual hunger so far. 19 lbs down, 30 lbs to go.
This is interesting-- I wish that the article and discussion of the protein/fat/carb breakdown had included a sample menu/info about how study participants were monitored to reach those percentages. Without that, this article is interesting but not particularly useful to readers.
My doctor makes me eat 50% fat, 30% protein and 20% carbs. Ick. Turns out my resting metabolic rate is abnormally high (around 3400 calories a day!) and isn't supposed to be, but they can't figure out why. It's not my thyroid...and every test just makes them scratch their heads even more.
Holy crap... Does this mean Spark has finally realized that high protein amounts are needed to feel full and maintain muscle while eating at a caloric deficit!?!
Around the training circles I'm in with a lot of fighters looking to drop weight without losing muscle and being able to train just as hard (which is what everyone wants: Lose fat while keeping energy levels up) The go-to starting ratio has been 40/30/30 carbs/fat/protein. For someone who is less active, even less carbs are needed, and those carbs should try to be focused around training times.
I really hope the leaders at Spark take this article to heart. I love the tools and community here, the only problem is that they encourage too many carbs, bash on fats that aren't olive oil or nuts, and don't encourage dieters to get the amount of protein they need.
i have been following a high protein diet for months, i went from around 60 grams of protein to 80 plus per day, i strive to reach 80 and up daily giving up soda, and sweets, walking an hour to two hours per day and high protein, coming from beans, cottage cheese, greek yogurt, fish and whey protein shakes, helped me to lose 70 pounds in 6 months....
I find that if I add some protein at breakfast, I tend to eat less the rest of the day. It makes sense to me that since I'm up and moving early in the day and into the afternoon, that I should make sure to have enough protein.
I'll usually have nuts or milk with my oatmeal, or maybe have an egg or a breakfast drink with added protein. I can go all the way until lunch and not feel hungry.
A diet of lean protein, healthy fats and lots of low-carb vegetables, a little fruit and some quality grains/vegetable carbs works for me. South beach has some amazing studies done independently and they show great results in terms of their cholestrol levels. I don't keep to SB completely but it taught me the principles that help me as a women lose weight. if you are lifting weights just 3x a week, you need at least 20 grams of protein 3x a day. Tuna, chicken breast are all great sources. It's interesting to note how the new revised plate from the usda is starting to reflect this view. They definitely downplayed the carbs from it's foundation position in the pyramid. Protein is important for our body to build muscle. Eating more protein and weight lifting helps maintain lean muscle mass, so that you only lose fat and not muscle on your weight loss journey. Every body builder knows this, so why has it not crossed over to the mainstream or research community, I don't know.
Some discussion of intolerance to grains and its role in weight gain & appetite would be useful here. But I suspect everything is tempered by what the advertisiers on the site want promoted, and that would be carbs in all its profitable forms.
11/28/2011 9:36:03 AM
Not only do I consume less calories (unintentionally) when eating a higher protein diet but I also notice my cravings for sweets diminishes. I find I see better results from eating high protein and low carbs than another "diet". It also seems easier than any other way of "dieting" as I can eaily pass on breads, pasta, etc.
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