To Feel Fuller, Fill Up on Protein

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

That study is a great start, but where's the logical follow up where carbs are reduced from that exorbitant 50% point? - 11/28/2011 8:43:32 PM

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. - 11/28/2011 7:21:05 PM

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. - 11/28/2011 1:15:06 PM

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 10:04:28 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. - 11/28/2011 9:36:03 AM

I find this is so true. Protein in the right amount sure helps keep you satisfied. - 8/14/2011 6:08:15 PM

Thats what we are taught, high protein, low carbs. low calories. - 7/29/2011 7:51:21 AM

To make me full faster, I drink 8-16oz of water prior to eating, then also during & after. I get a lot of my water intake during meal times, plus I don't eat as much at the meal time, or throughout the day because it's so filling! :) - 6/6/2011 4:35:38 PM

Thanks for bringing this study to our attention! Here's my response
http://www.spar
kpeople.com/m
ypage_public_
journal_indiv
idual.asp?blog_id=4025017 - 2/17/2011 11:24:06 AM

Te feel fullest, make sure you have enough FAT! - 2/4/2011 8:11:47 AM