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  #421   ^
Old Mon, May-16-22, 03:25
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 12,165
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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I eat more than those minimums. The only pound:kilo conversion I reliably keep in my head is my own weight.
Ted Naiman's 1 gram protein per pound of ideal body weight is much simpler.

He has been saying 30% protein would cure world obesity and diabetes before this paper. A good beginner interview to the PE diet. The #1 Solution to the World's obesity problem https://podcasts.apple.com/us/podca...i=1000529446358

Her interview with Marty Kendall also good: How to Optimize Your Nutrients, Fasting and Health Results
https://bettlucas.com/2021/02/08/fa...loss-nutrients/

Last edited by JEY100 : Mon, May-16-22 at 04:00.
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  #422   ^
Old Mon, May-16-22, 05:26
JLx's Avatar
JLx JLx is offline
Senior Member
Posts: 2,681
 
Plan: High protein, lower fat
Stats: 235/202/186 Female 66
BF:276,255,233
Progress: 67%
Location: Michigan U.P., USA
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The averages we eat now, per DietDoctor (link as above):

Quote:
American men average 88 grams of protein per day, and women average 66 grams, which equates to only 14 to 16% of total calories. Of those protein calories, approximately 30% come from plant sources.

The main take-home message is that most people are likely not eating enough protein for weight loss, metabolic health, and improving lean muscle mass.


The take-home message for most people who hear "eat your ideal weight in protein grams" will mean eating twice as much protein as they're used to, or more. I brought this info to my in-person weight loss group and the reaction was horror.
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  #423   ^
Old Mon, May-16-22, 13:26
GRB5111's Avatar
GRB5111 GRB5111 is offline
Posts: 3,833
 
Plan: Very LC, Higher Protein
Stats: 227/186/185 Male 6' 0"
BF:
Progress: 98%
Location: Herndon, VA
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I'm not surprised at that type of reaction. Animal protein is the most nutrient dense and satiating macro. It takes a bit of planning and use of multiple sources to optimize how much one really is able to consume. I can understand the shock given the mixed messages we typically see regarding nutrition.

Last edited by GRB5111 : Mon, May-16-22 at 13:35.
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  #424   ^
Old Tue, May-17-22, 04:16
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 12,165
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
Default

Agree with Rob. My first and only "real meal" yesterday was shrimp and veg stir-fry. Too lazy to use the scale, I used half a 16 oz package of shrimp, 57g protein and 5g fat. I've contributed to this same question in another membership group, the reaction to saying that I donít eat bacon Is priceless. Apparently bacon is required

I "worked up" to those amounts using Marty's macronutrient course over months. And when I donít reach the protein gram goal, I look at the Protein Percent for the meal or day. Shrimp or fish with veg or salad is a slam dunk for high protein percent. No way I could eat that much protein in a fattier food.

Last edited by JEY100 : Tue, May-17-22 at 07:10.
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  #425   ^
Old Tue, May-17-22, 13:19
kdc01's Avatar
kdc01 kdc01 is offline
Registered Member
Posts: 69
 
Plan: Atkins
Stats: 339.8/272.6/200 Male 71 inches
BF:
Progress: 48%
Location: virginia
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Jey100 -

I have been eating lots of shrimp for years and never knew it had that much protein. I love the fact that where we live you can buy fresh shrimp which is tastier than frozen.
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  #426   ^
Old Wed, May-18-22, 07:26
WereBear's Avatar
WereBear WereBear is offline
Senior Member
Posts: 13,648
 
Plan: Epi-Paleo/IF
Stats: 220/125/150 Female 67
BF:
Progress: 136%
Location: USA
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Quote:
If you are very physically active, over 50 years old, or most of your protein comes from plant sources, we recommend aiming for the higher end of the protein range (above 1.6 grams per kilo per day). This means adding another 20 to 30 grams of protein to the targets above.


This Diet Doctor advice really struck me. They know plant protein is lower quality. I'm confident that site is backing up their advice with good studies, and this matches my own experience.

In fact, influenced by this thread (and my discovery I can make hot chocolate smoothies) I have been systematically upping my daily protein. Getting 50 grams of protein first thing in the morning is part of a cortisol resistance protocol I have returned to, with good results.

It just makes me all the angrier at all the plant-based everything that is appearing in the grocery store. I only get along with whey protein and that's harder to find that I would ever have thought.
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