|
Read this on another site. Wish I had known to eat adequate protein when starting low carb. Do not fear the protein, it DOES NOT turn into sugar!
"Most people starting out on a low carbohydrate diet intend to (and subsequently do) lose weight. This weight loss occurs because you are eating much less energy than your body is burning –typically early on up to half of your daily energy needs are coming out of your love handles.
However one’s protein needs (expressed as grams per day) are about the same across all phases of carbohydrate restriction, whether it’s your first week in Induction or your second year in weight maintenance. This means that your dietary protein intake is proportionately higher at the start of the diet when weight loss is occurring than later on when weight loss has stopped.
Using our male example from Chapter 16, if you eat 150 grams of protein (600 Calories) in 1600 Calories per day, the diet looks to be 38% protein. Later on, when you eventually advance your energy intake to the point of achieving weight stability, say 2800 Calories per day, that same 150 grams of protein is now only 21% of your daily energy intake. That’s because in both situations most of your dietary energy needs are coming from fat. But in weight maintenance, all of this fat needs to come from your diet, so the protein content in your diet is proportionately less."
from "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable" by Jeff Volek, Stephen Phinney
|
 Comments
I also did some research on this, and I agree with you, as I was first devastated when I first heard this,but I'm trying to use my fat stores up, and will modify my protein as I move on !!
26 May 17 by member: DO N OK
|
Thanks for sharing.
I find it very hard to increase protein intake, I dont know why. Around 5 years ago I made Dukan Diet (low carb, low fat, unlimited protein) and lost more than 40 pounds. But now with my life style, working and living in US alone, it looks like no matter what I do, I up my fat instead of protein :(
26 May 17 by member: Bemusedmarble
|
This is the way I have lost 105 lbs so far. I always hit my protein goal of at least 93 grams and limit my fat intake to 70 or less grams. I want my body to burn off all the stored fat!! I limit my carbs to 20 or less net. Of course depending on your height your macros will vary. I am 5'5".
26 May 17 by member: GrandmaGini
|
Yep. I had bariatric surgery. The rules for all of us are 64 oz of fluid intake a day minimum! 50 g of protein a day minimum to about 100 g depending in your weight when starting. My max is between 70-95g/day. I use a vegetable based protein shake mixed with yogurt, collagen, nutritional yeast, and coconut or almond milk to make up almost 30 of those grams of protein. That way I can add various things to it that I think I should eat and don't necessarily like and get them eaten. 💁🏻
27 May 17 by member: smprowett
|
@ BemusedMarble an easy way, 🤷🏻♀️or easier way to up my protein intake when I'm not really hungry for it(and remember only about 30g per "meal" will process) is to hard boil eggs and add 2 of those and a piece of cheese and some meat to a salad. Or make a Napa Cabbage or Romaine leaf wrap with egg salad, or tuna salad, meat and cheese. Gets 15 or 20 grams right there if done with 2 wraps and 2 eggs. 😁🙋🏻
29 May 17 by member: smprowett
|
smprowett, is the 30g limit because of your surgery? Many of us in the ketogains group IF and eat our entire protein for the day in 1 or 2 meals. They have many studies showing the body can process more than 30g protein per "time". Some of the body builders eat upwards 90g or more at one time...
If I'm not hungry and still need to hit my protein goal I supplement with a protein shake. Regular food is best but if I only need a little I'll throw some protein powder into my yogurt...
29 May 17 by member: Rckc
|
Very interesting discussion! I'm going to up my protein and lower my fat. I read that passage quoted above, but didn't implement it. It seems worth a try. Thanks buddies!
29 May 17 by member: erikahollister
|
erika-word of warning, just in case...when I upped my protein I gained a couple of pounds right at the beginning as I had been eating so little. It freaked me out and I almost quit. But hang in there! Body was just re-adjusting and I started losing. It's important to know your body fat % to make sure you are eating enough protein to preserve your muscle but not so much that you overeat. Ketogains is on FB and has a couple of ways to figure it if you don't know. Also OKL is on FB and they have a chart that goes by height and is very close to the KG's macros.
30 May 17 by member: Rckc
|
30 May 17 by member: erikahollister
|
| |
|
|
| |
Submit a Comment
You must sign in to submit a comment
|
|
|
Other Related Links
Members
|
Rckc's weight history
|