I'll know how I'm doing on Thursday when I get weighed in a weight loss group I belong to. Well, I'll probably weigh myself tomorrow too just to see.
I've been experimenting with upping my protein - by a lot. I always saw such conflicting advice about protein, I pretty much threw up my hands and thought I'll just do the best I can. But then last year, I was fasting a lot (just part days, some 24 hrs but no more than that). I lost weight fine but a lot of my hair fell out. Never happened before and I've lost a lot of weight many times.
So, I've been reading up and it looks like I may need much more protein than I was in the habit of getting.
Quote:
Individual needs and tolerances may vary, but in almost all cases they are found within the range of 1.2 to 2.0 grams per kg reference body weight. While this range is somewhat higher than the standard recommendations for minimum or average daily requirements, it includes enough of a buffer to allow for recovery after stress, exercise, and the occasional illness. This protein intake level is also consistent with usual protein intakes in developed countries, and matches the protein consumption of aboriginal cultures that consumed a hunter/herder diet for thousands of years. Thus there is no reason to be concerned about long-term consumption of protein in the context of a well-formulated ketogenic diet in someone with normal kidney function.https://blog.virtahealth.com/how-much-protein-on-keto/
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Ok, that was specific to a keto diet, but for me the range would be about 77 to 126 gm protein, assuming approx 7 grams per oz.
Then there's this:
Quote:
For healthy adults, the recommended dietary allowance for protein (RDA) is .8g/kg/day. That means at a minimum every day you should eat slightly less than one gram of protein for every kilogram of body weight. For example, if you weigh 150 pounds (68 kilograms) you should eat at least 54 grams of protein each day.
If you exercise for weight loss, you may want to consume more protein. A position statement developed by the Academy of Nutrition and Dietetics (AND) the Dietitians of Canada (DC), and American College of Sports Medicine (ACSM) recommends that exercisers should consume between 1.2 - 1.7 grams of protein per kilogram of body weight per day. https://www.verywellfit.com/is-a-hi...ht-loss-3495768
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150-pound person needs about 81 – 115 grams
160 lbs, is 72.5 kg = 87 - 123 gm protein
170 lbs is 77 kg = 92 - 131 gm protein
At my current weight, (103 kg) 124 would be the
low rate. I'm not sure what they mean by "exercise for weight loss"; perhaps that is weight lifting, but even the RDA as above for me is 80some. I sure wasn't getting that last year eating one or two meals a day regularly.
A few more links:
https://www.healthline.com/nutritio...you-lose-weight
https://www.healthline.com/nutritio...at-more-protein
Quote:
A study in 90 overweight adults found that those who consumed 56 grams of whey protein daily for 23 weeks lost 5 pounds (2.3 kg) more fat than a control group who consumed no whey protein but the same number of calories (24). https://www.healthline.com/nutrition/weight-loss-drinks
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So, I'm experimenting! A very protein rich smoothie in the morning, instead of fasting. (I have to admit, it feels pretty good.) Then another at noontime, or equivalent food. So far, I'm not really hungry then at dinner time, but might eat a little.
It feels really
different to get all this protein. (I'm shooting for about 100 gm or more.)I feel like I'm not going to be losing weight, because I associated my weight loss times with times when I feel especially tired and/or hungry or empty and I don't feel that - I feel full. It's weird. Well, I'm also increasing fiber too, so that's part of it.
Fingers crossed for Thursday!