To Feel Fuller, Fill Up on Protein

50% carbs is a recipe for obesity - 5/29/2013 7:47:36 PM

I forgot to add full fat organic diary (raw when I can get it) to what I eat to stay healthy. And lots of organic veggies of course, but very little fruit. - 5/29/2013 9:39:57 AM

High fat, medium protein and low carb keeps me slim and healthy. By high fat I mean at least 50% from avocado, coconut & olive oils, nuts, organic lard and fat from pastured animals. No sugar, wheat or corn! - 5/29/2013 9:28:54 AM

Interesting study findings, but not really a very good research project design if the goal was to find the optimal balance of macro-nutrients. That would require trying various ratios of all three, not just protein and fat - so really potentially misleading. For the last year, I have been eating with a much lower carb ratio - around 20-30%, fat at around 50% and protein (mostly animal) at around 20 - 30%. I have lost 60+ pounds, have way more energy, sleep better and am generally healthier - I know that is an n=1 situation - just saying, based on the article, that presumably accurately reflects the research, it didn't tell us anything useful and may have been harmful if people take-away that the proof of the research is we need to consume 50% of our diets in carbs - that was not the finding. - 5/29/2013 8:18:46 AM

Why this constant obsession with just eating egg whites?
OK I realise that the yolks contain more calories than the whites, but even then the average egg only contains about 70-80 calories - and what a fantastic source of all things good, not just protein but a host of other nutrients your body needs.

I just think eating only egg whites and discarding the yolks is a criminal waste of good food.

- 5/29/2013 6:38:18 AM

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 3:05:52 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. - 5/24/2013 12:07:24 PM

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. - 5/24/2013 10:35:11 AM

I eat high protein everyday. Low on carbs. - 5/24/2013 9:29:50 AM

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. - 5/22/2013 11:13:34 PM

My nutrition tracker recommends 20% protein and 30% fat (backward); no wonder I'm losing weight so slowly. I will have to see if I can adjust that. - 5/7/2013 9:00:15 PM

duh! went from 35% fat to 20% fat. OMG, what a concept! - 5/7/2013 11:50:24 AM

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. - 5/7/2013 10:20:47 AM

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.... - 5/7/2013 9:44:35 AM

I am always low in the protein department. I will ramp it up and see if that helps. - 11/28/2011 9:12:21 PM