Weight-Loss What foods should I eat to get right amount of protein?

Weight-Loss
aravind82 said:
It's a rarity to see people back up their posts with research so hats off to you sir! :)

The findings seem to go against the grain of this forum but it's a very interesting read for sure.

According to this study:
Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr 1999; 18(2):115-21.

The RMR actually increased by doing resistance training over 12 weeks on an 800 calorie diet.
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Thank you for the kind words. I've put a lot of hard work and time into reading the research on this topic. I don't say things that are against the grain just to be against the grain. I only say what I have seen research conclude. I don't mean to create a hostile environment and I hope I haven't.

Amazing about the RMR in that study, isn't it? Granted, that's only one study and multiple others show mixed results (no increase/decrease, or some decrease) but there are many variables involved (quality and amount of protein intake, exercise prescription, subject adherence, etc). Trying to figure out what works and what doesn't, for me, is the fun part. Hence "it's all about the journey" in my signature.
 
I don't think the intent was to argue that VLCD haven't been done safely, just that if you're coming to a forum like this for diet advice, then you probably shouldn't try it on your own.

1200+ calories a day, it's probably not too difficult to get all the nutrients you need just from common sense advice. On a VLCD, chances are much higher that you'll screw something up ;) Many people can and have been successful dieting while not under the supervision of a professional - VLCD is kind of the cut off point between a regular driver's license and a commercial driver's license. ;)

I think that's the general view of the forum, rather than "Never, ever, ever do a VLCD."
 
To add to what Jeanette said:

Many people come to forums and believe anything they read on them. If someone says "X is good" then it becomes gospel - and they repeat it to other friends. You see it here all the time where people say "I read somewhere ...!" or "my friend told me that ... " It has the appearance of carrying more weight (for some reason) when they say "Oh I read on WLF that ... "

So ... when you're posting advice on a public forum, it's always a good idea to QUALIFY your advice. Is it your opinion? Is it scientific fact? Can it be backed up? Is it specific advice for a specific person? Or is it general advice?

Otherwise, especially in this case, the mindset of "if I eat lots less, I'll lose more weight" is likely to make someone jump all over 800 calories w/out having hte knowledge to understand that 800 calories is a VLCD and shouldn't be undertaken except under professional supervision.

Know your audience when you post ... it's really important when you're advising people about things that could affect their health.
 
nice post, i've read similar studies. few points though.

1) it was doctor supervised with proper micronutrient rda given daily. Something that 99.9% of the population will be unable to do doing a similar diet.

2) it was over 3 months. granted, while this is a large amount of time, we all know that rmr changes happen slowly over time. While the rmr increasing in the resistance training group is to be expected (as i've been preaching here since day 1 vs cardio, resistance is always better, athough harder) over a longer period of time, the vlcd will lose out. as bodyfat levels start to reach genetic norms, or when muscle adaptations to new exercise groups start to plateau. (noob gains run out) you'll see their metabolism start to drop off the charts and muscle start to be lost. I would like to see this study over 6 months. I would bet it's a whole different story at the end..

All in all though, fantastic post. I really like people who bring other studies to the table.
 
hey guys

So does that mean having around 130g of protein is acceptable? My weight is 82-83kgs...So its ok if am eating 1.5 x 80= 120g approx

Cals from 120g protein shud be 4x 120= 480 Cals??

Am I calculating correctly, I dunno much

So If am consuming 1500 Cals 500 Cals goes for protein. And rest 1000 Can be divided into fats( 200Cals) and Carbs(800 Cals)

Is this ok??My calculations are alright?
I dun think its dis simple
 
600 from fat?? r u sure?? 300 from Carbs umm isnt it too less? How to accomodate some breads within this limit? its tuff to follow
 
OneLifeToLive said:
600 from fat?? r u sure?? 300 from Carbs umm isnt it too less? How to accomodate some breads within this limit? its tuff to follow
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Keep in mind there are roughly 4 calories per gram of protein and carbs. For fat, it's 9.

So 600 calories from fat is ~67g. 300 calories from carbs is ~75g. I don't think I've ever had my carbs that low in a day though. Sounds difficult! :)


If you used the popular 40/30/30 combination of proteins/carbs/fat, it'd be 150g protein, 112.5g carbs, and 50g fat. This is for 1500 calories of course.
 
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OneLifeToLive said:
600 from fat?? r u sure?? 300 from Carbs umm isnt it too less? How to accomodate some breads within this limit? its tuff to follow
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Eating fat does not make you fat. Eating enough fat will reduce your cravings for food. Two tablespoons of olive oil is 180kcal, 5 almonds is maybe 90kcal, add a few ounces of some tasty, high-fat cheese and you will hit 600kcal. Fat is good for you.

For almost 5 months, I have stayed around 300 kcal per day from carbs. In practice, that means a small wienercoffee (75kcal), 2 cappucino (50kcal each), a very small piece of dark chocolate (60kcal), and the rest from some vegetables at dinner.

I do not eat bread, rice, or potatoes as a rule. As an exception, I have 2 slices of thick, dark, whole-grain rye-bread per week, also 1 cup of whole grain, dark rice per week (with a weekend dinner). I do not eat potatoes under any circumstance.
 
My two cents-

800-1200 calories is not going to add ANY muscle to you. Especially if you are working out.

If you want to gain muscle FAST, start eating 1.5 grams protein per pound of body weight. You want your body to be in an anabolic state

not catabolic. With 800-1200 calories per day you likely have a high calorie deficit, and your body is DEFINITELY not going to synthesize much muscle.

You may maintain muscle, but I highly doubt it will grow.


Canned tuna should be your best friend. Sprinkle lemon pepper seasoning on it, and put it over a bed of greens with fat free italian. Its very satisfying.
 
cardio and exercise doesn't help you much. you also need to take supplement and enough nutrient to your body
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Giving bad advice as an excuse to spam your products will get you banned. Please either participate here with reasonable advice or go elsewhere.

Thanks.
 
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