How much protein should you eat?
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- čas přidán 25. 10. 2022
- How much protein should you eat? Here's the easy answer - More than the RDA! The RDA 0.8g/kg is not a goal, it is a floor. In fact, scientific data suggests most people should eat twice the RDA. Here we detail a new study and show you how it relates to understanding your best protein goals.
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Thanks for explaining that the RDA is not a goal but the minimum for nutrition requirements. Appreciate the clarity.
This apply to minerals and vitamins too
I am a 75 year old active male with diet controlled type 2 and had a 3x heart bypass June of 2016. My A1C is in the low 5s. I have eaten very low carb with 20 per day being maximum and many days zero for the last 5 years. I check blood glucose 4-5 times per day and have found out that 80 grams of actual protein is my limit. If over that my blood glucose will climb and stay elevated for several hours. I weigh slightly more than 70 kilos (160 lbs) and that works out to 1-1.2 grams per kilo. I use animal fat for satiety. Fats account for 70-75% of my calories (I do not count calories.
very good information. thanks for sharing.
Thank you!
Please clarify the protein portion vs what is on your plate. Ie 80g protein from a 240g steak or are you saying 80g of meat is enough for you?
240g steak contains 65g protein. Meat 100g contains 27g protein.
@@kik1139 yes I'm aware of the average, just curious to know what he meant
One thing I didn’t hear mentioned, but I feel like is super relevant, is that it’s 1.5 g of protein per kilogram ➡️ of ideal body weight.
I was just wondering about that. Thanks..
Lean mass, not total weight.
@@Terror1Void well jeez, that’s very little protein. Bart Kay recommends 1.75 per kg ideal lean mass, which isn’t much more. Stephanie Person recommends 50-75gr/day, which falls in similar range. At 1.5, I’d be eating 65gr a day, or 7oz of steak over the course of a whole day. I know the balance should be fat (on carnivore), but my body isn’t using the fat; I tried the 65gr/day protocol, and my energy, mood, libido were tanking, my cravings went through the roof, and my skin became dry.
@@shannonmarko6809 it might help to become fat adapted first. That means learning how to get into nutritional ketosis.
@@miklimecat9636 thanks Mik. I’m 10 months into this journey, with IF/EF and carnivore under my belt too, but my body is still not adjusted. My body is not using ingested fat, or my fat stores. In fact I put on 48lbs carnivore, haven’t lost a pound.
Thank you doctor. This video was precisely the info I needed this week. It gives me clearer guidelines to follow regarding proteins:fats in my own diet as well as the form of exercises I need.
Cheers for the video, simple but effective!
Excellent content....thank you!
Thanks for the good information in concise format. 🙏
thanks for this video
Great content!
Great video.
The problem with plant protein is the sheer amount of carbohydrates you have to eat to get enough protein… and then, the quality is deficient, so you have to eat more carbohydrates to get enough of all the amino acids to build those proteins. It’s so much easier to just eat some salmon and venison and eggs.
He did say soya is enough for complet protein.
@@justmechilling... I suppose he did, but it comes packaged with carbohydrates. My tastes run strongly to lean meat, as venison, or chicken breast, or wild, local caught salmon, and eggs, and occasionally, lamb, think annually at Passover. There’s no reason for me to bother with soy, which is heavily modified, and, it’s nearly impossible to make it palatable. The fact that it comes with carbohydrates and a patent makes it completely valueless to my mind
Some of us need/function correctly on ANIMAL PROTEIN, end of story.
@@justmechilling... DOESN'T MATTER WHAT HE SAYS. WE ARE ALL DIFF. PLANT BASED STILL STIMULATES MY SUGAR NEEDS. SOY WAS POO-POOED YRS AGO BECAUSE IT ESTROGEN CONNECTED -FEAR OF BREAST CANCER. I wonder after all these years. Bottom line is some of us know by now at 74 that ANIMAL PROTEIN FEELS RIGHT/SATIATED - while plant based proteins make me feel yuk.
@@heatherknits124 Agree
Thanks for this video. In the last couple days of searching, I've found recommendations that, at my 150 lb (68 kg.) body weight, from 55 g to 200 g. I was totally lost. Appreciate the help. New subscriber.
Usually the protein recommendations are for g of protein per kg of IDEAL BODY WEIGHT or LEAN MASS.
Where’s the link?
Carnivore diet seems to help auto immune issues.
Massive effect on autoimmune.
Cured my arthritis in a week, part of that was probably seed oils also played a part as my diet was really clean before carnivore.
But once I dropped carbs, veg and seed oils it was miraculous.
Seems to destroy brain cells.
Depends on the issue! Everyone is different.
How much can be consumed at one sitting? I am concerned about the amount on OMAD that leads to too much glucose production?
My understanding of gluconeogenesis is that it is demand driven. OMAD can be challenging to eat enough, I wouldn’t worry about over consuming unless you have a really big appetite.
Thank you! Your site is so valuable. As I'm older, my interest in protein is different, because I have a new body. I'm going through menopause, not post, and am unclear about protein consumption to prevent sarcopenia. Also, I'm confused about cortisol and protein interactions. If we're under long term stress, do we eat more nonplant protein or more carbs? Or both? Do we need extra, extra nonplant protein, if under stress and in meno? Because, I'm not sure if cortisol attacks our muscles, regardless if we have carbs in our system to use. I hope my questions were clear, and thanks for any help.
No reason to eat carbs unless you just want to, they are not required in any way. Animal protein is best, plant protein is incomplete. Look up Dr. Elizabeth Bright, she would be a great resource for your situation I think, menopause is greatly affected by thyroid function and what is good for the thyroid is good for the body.
Cortisol causes production of sugar from the liver. Sometimes for good reasons, sometimes for bad ones, it just depends. Ben Bikman is a great resource for this topic.
Carbs are completely unnecessary. Thru gluconeogenesis, your liver will make all the glucose your body needs.
I sleep better (lower stress hormones) when I add my carbs back in. Currently I add a porridge of half steel cut oats/half buckwheat groats to my steak and or egg etc meat meal, plus butter, macadamia nuts, lamb suet - to get my calories in. Tend to eat in 6-8 hr window, but think 8-9 would help my goals…
(Am wanting health, weight Gain, and quality sleep - which ketosis does not provide me. )
(I suffer from overproduction of cortisol as well . . . sure wish science would nail female human hormone optimization w/replacement where necessary. Ridiculous how neglected we’ve been…)
@@eugeniebreida1583 Look up Nutrition by Judy and Dr. Elizabeth Bright. Both are great with female issues and not sleeping without carbs is likely a sign you are still deficient in something. Judy is fantastic at getting to root causes, that is her mantra.
This was helpful, but I'm really curious if this is linear. My ideal weight for my height and frame size is 92 kg, so 138 g of protein per day based on this guideline. That seems... extreme. When I really push for more protein (supplement with whey powder, 3 eggs for lunch, etc.), I can manage to get up to 90g while eating around 1600-1800 calories. (Until recently I was probably only getting 50g / day at most, so no wonder I was having such trouble putting on muscle with resistance training.)
I'm a 53 year old female weighing 63kg. I eat 3000 calories a day to maintain my weight, of that, over 130g (around 20%) is protein. 0.8% is way too low and if I only ate 1600 calories I would waste away. It sounds like you're not eating anywhere near enough food.
@@sportysbusiness I’m trying to lose about 90 pounds total, of which I’ve lost 35 by restricting carbs & calories. I’ve mainly been looking into protein due to concerns about losing lean muscle while losing the fat. (I also have a really big frame - wrist circumference of just over 8” and even when I’ve been skinny I’ve had to wear XL or XXL clothing so it would fit my shoulders and chest; I was just shocked by the amount of protein I’m supposed to be taking in and have started to ramp up to it.)
I take at least 1.6 g per kg of body weight. I exercise 5-6 times per week, and maintain a constant body weight. I'm 67, and my focus is keeping protein at around 25% of calorie intake, and carbs to max 10% of calorie intake. The balance is fat (65%). What about gluconeogenesis, which is a term thrown around to confuse us! Some "experts" say around 40% of protein intake is converted to carbs, others say it is demand-driven, and the conversion will take place only if the body is short on glucose. So what is it??🙃
First carbohydrates are used to convert into glucose for energy. After that protein is used to convert into glucose and energy. Excess protein gets stored as fat. So eating excess protein is definitely bad. Limiting carbohydrares is useful if you are diabetic or suffering from metabolic disorders or life style diseases.
Dr Laymon and Lyons speak to 25/30 to ~50 gm of protein per meal for muscle development and to prevent sarcopenia.
But if 1.5 gm per kg of bodyweight per day is the minimum for strength development and if we can extrapolate that to old age related strength loss prevention, it would raise the minimum from a rock bottom figure of 25 gm to, in my estimation, 35/40 gm per meal sweat spot, assuming you eat 4 meals a day.
Perhaps the 25 gm leading up to 35/40 gm is more muscle/hypertrophy specific, and 35/40 gm and above for strength development and hypodynamia related issues.
This would entail a higher protein intake being necessary for strength over and above than for hypertrophy, and seems counterintuitive to me, but perhaps this illustrates the difference between strength and hypertrophy necessitated nutritional differences.
Hello, good video, I need to watch a few more times to absorb it. Please tell me, 1.5 g/kg BW/d, 1.5 grams of protein per kilogram of what? current or desired body weight? My goals are all five you mentioned, wt loss being at #1. Thank you
A lot of research says to use "ideal body weight", what Mark Sisson calls HSIS weight (hot stuff in swimwear).
1.5g/kg of ideal body weight. Note that fat does require protein, but far less than lean mass. So, you kinda need adjust a bit for body fat. If my ideal body weight is 80kg but I weigh 30 pounds more than that, I might be looking at 130g or so (instead of 120g), because I want to support the body fat while I'm losing it.
PS: Remember, this is all rule of thumb type stuff. There are many variables, including how insulin resistant, how active, and your age. If you were overtraining (and you shouldn't be) you would require more protein. If you were insulin resistant, you would require more protein, and so on.
@@CarbageMan to be clear, if I want to weigh 150 lbs, or 68 Kg, I should eat 102 g of protein? to lose wt? no carbs of course.
@@mrscms831 If you weigh a lot more than that and need to lose fat, you may need a little more protein than that, because you need some protein to support fat. It's better to err on the high side. If you eat too much, you may have difficulty staying in ketosis.
Also, if you want to build muscle, you will want a minimum of 25g protein (I aim for 35g) in each meal.
PS: Thats per Dr Gabrielle Lyon and Dr Donald Layman, and is, of course, a rule of thumb.
Fitness related amino acid utilization efficiency is important too. If the efficiency is low then a higher amino acid intake is needed.
How does protein availability factor in? Do I need more overall protein if I'm getting it from beans vs eggs?
Definately yes
But you go way over your kcal budget trying to meet your protein requirements from nonanimal sources without protein powders. Even then you'll need more unless you get isolate varieties as plant fibers reduce absorbability.
what blood markers would indicate over or under consumption of protein?
urea nitrogen
@@prod.kambion thank you, do you know the reference range for longevity
I have a question if anyone can help. If online calculators for protein don't take into account fat percentage, how do you calculate protein intake when those calculators always specify LEAN body mass? That is - current fat percentage could vary.
@Jay P, there are numerous calculators online, do a basic search for "ideal body weight". Your height and age, and sometimes your build, are entered into a calculator, which then gives you an approximate weight for a starting point. Try that for a few weeks, tweak it as needed.
@@pursuehealth940 Thank you
Our guide makes it even easier and gives target ranges by height!
www.dietdoctor.com/low-carb/protein
If one is overweight, should amt of protein intake be based on ideal goal weight, or current weight? I use goal weight, but not sure if that's correct. I'm interested in losing fat while maintaining lean mass.
I want the answer to the above question.
If I recall correctly, it just depends on you which one you want to go for. If you eat the protein of your goal weight you will keep the majority of your lean mass provided you resistance train and the rest of your diet isn't extremely low in calories. But the more protein you consume the higher chance of preserving more lean mass
If you are trying to lose weight though then it is recommended to try to increase protein
Sources: Jeff Nippard, Greg Doucette
bump up this question ^^
Jose R, neither. Use your lean body mass (muscle.) The body recycles 200-400 g of protein daily. Muscle loss is minimal when fasting because of this. However, muscles that are not used will eventually dissipate.
Either way, if you focus on protein and minimize carbs/fats you'll be extremely satiated and therefore consume fewer calories overall
When talking about grams/ kg; is that based on ideal body weight or current body weight?
It´s based on ideal body weight.
Thank you! I am experiencing remarkable results. You are at the top of my watch, rewatch and share list.
What happens to BUN and Uric Acid levels when consuming higher amounts of protein? What blood parameters should we look at to guide us so as to not over consume protein?
The answer is: nothing. My BUN is in perfect norm (literally in the middle of the scale). Uric Acid is so low that the doc said they have never seen those levels. OMAD carnivore since 2 years ago. 2g of proteins per lean kg of body mass.
@@dietollezeit you are one. Not everyone responds the same to high protein.
@@sleepdepot9790 well, if you don’t like the answer why do you ask in the first place? What kind of bias are you looking for to confirm?
@@dietollezeit I didn't ask you. I asked on this post to see what blood parameters we should look to guide us. If yours are good then perhaps you aren't over consuming protein and it's working for you.
I’m always confused as to how to calculate Protein needed. 1.5 g per kg of ideal weight or of current weight?
Ideal
@@boxerfencer Thank you.
ideal
@@dominiqueveron8098 no problem
Think it's like 25-27 gms protein per 100 gms of steak. Is that about right. Guess it depends on the meat and fat content. I just eat till comfortably full.
Can you address the issue of REFINED grains vs FRESHLY GROUND GRAINS? The nutritional value of grain is sharly decreased immediately after grinding, and the marketing ploy called enriching only replaces a small percentage.
Why eat grains at all?
Grains are exactly what livestock is fed to fatten them up. Not as bad as refined sugars but it’s still glucose. The body requires no dietary carbs. Pease.
@@cps_Zen_Run Exactly. Also the fact that grains have to be "fortified", which means adding synthetic nutrients, in order to avoid diseases such as rickets and beri beri, should be a clue that grains are not really human food at all.
You shouldn't be eating grains (wheat) whether refined or freshly ground because a) They are carbs and will spike blood sugar levels b) High in omega-6 which causes inflammation. c) Contain gluten which can also cause chronic inflammation. Basically don't eat them.Avoid.
I need to fatten up, and adding whole grains to my diet is a simple way to encourage Needed/Healthy addition of subcutaneous and other fat stores.
Am taking a vacation from all these folks dead set on losing fat - be cautious if you, also, are underweight.
Can you comment on MTOr and it’s role in longevity.
Spikes after 2-3 meals a day are normal. Constant elevation is not good.
Great clip. Protein is so important - one could argue, particularly so after the age of 50 to help counteract sarcopenia. I've been concerned about the recent trend on many keto and carnivore sites in which people are advocating reducing protein and increasing fat intake to around 80%. Not saying fat isn't important but I think 50/50 is a better ratio.
@Ham Burger Where do you get that information?
@Ham Burger Those people aren't all saying exactly the same thing. Nor does each of them specify the fat to protein ration required. Fat is a far more concentrated source of energy than carbs. If you were getting your entire energy input from carbs, I agree that you'd probably need carbs to be 80% of your diet. When you're getting it from fat however, you don't need that much.
@@jenswalks My take is eat higher ratio of fat only to lose weight, get into medical ketosis. I have tried, not for me! I need More weight on my frame. So more protein, and even some carbs (zero processed, etc)
Too high fat (ketosis) results in very poor sleep (n=1).
@@eugeniebreida1583 Yes - upping the fat ratio is a trend currently doing the rounds of several carnivore sites. It began as a 'fix' for people who were complaining of weight stalls as it re-kicks weight loss. Perhaps this is partially due to plunging people into a deeper state of ketosis. However I suspect that a fair amount of that loss is coming from muscle depletion caused by the reduction of protein intake. In my opinion an 80/20 fat to protein ratio is far from optimal for people in the 50+ age group, who should be prioritising muscle gain, and eating more protein.
@@eugeniebreida1583 Yes, I think in the end it probably boils down to the individual. You need to experiment with fat/protein ratios until you get what makes you feel best and gives you the best blood results.
Can you clarify if that is actually body weight or ideal body weight please?
Ideal body weight.
If I need about 80g of protein is it ok to consume it in a four hour eating window?
and what if underweight with low muscle mass and osteoporosis?
how would the gram per kg be adjusted for 16:8 - OMAD?
I would suggest at least two meals a day, and maybe three until optimal weight is achieved.
Healthy carbs/grassfed meats/sat fats combined. Resistance training can be just getting up from chair (careful as to knees) a few times in a row,
But as intense as can be handled without harming joints/tendons, but I am no authority! ❤
Here is our OMAD guide, which has one meal only every other day. If someone is underweight, they may not wish to incorporate fasting.
www.dietdoctor.com/intermittent-fasting/omad
@@dietdoctor Thanks for what not to do, but what DO we do (eat, and when/how often?). If we are underweight and needing to gain muscle mass (not bulking, simply regaining normal muscle that may have atrophied from lack of use/age/inflammatory issues)??
THANKS - we low BMI folks need your assistance as much as the high BMI's! Truly.
Im with Dr. Shawn Bakers eating style, 100% meat and water, thats it! 3 years now and I am a God among mortal men!
every time I get as much as 0.5 ketones in the blood my blood pressure goes up like crazy.
This first happened about a year and a half ago when I decided to get back on keto after covid (I did keto a few times in the past) but this time I felt really bad,ended up in the ER with a diagnosis of hypertension.
After going through all the tests the doctor told me that “everything is ok” and that he does not know what is the cause for the hypertension 🤔.
His solution was lots of pills that gave me a ton of side effects,It was horrible!!!’
I have started to get educated about the subject because I never truly believed in doctors.
I think the reason might be some kind of insulin resistance, leaky gut for the most part.
So I knew I had to change my diet and keto was not an option because of what happened,so I tried anything else.
I went vegan,high carb low fat,the dash diet,OMAD, alternate day fasting, I even did a 10 day water fas that nearly killed me!
Nothing was helping but I had no choice, I had to move on and find a solution because BP numbers were going up and I can’t take the drugs because of the side effects.
As I’m searching on CZcams,I found a video of a woman that did carnivore to cure her BP. And that is what I did, but after a few days on it my BP numbers started going up and I started feeding really bad,it felt like that time when I ended in the ER, so I checked my ketones and I had something around 0.8 ,as soon as I ate some carbs the BP came down and I felt much better.
I started experimenting with it and every time my body started producing ketones over .5 my blood pressure will go through the roof!!!
After this is experimentation
I understand that something happens in my body when it starts producing ketones.
I’m losing my mind over this and I feel really bad with this high BP .
Does this sounds familiar?
Does it makes sense?
What is going on?
Is the recommendation of 1.5g per kilogram a daily goal or a goal for every meal? I’m 200lbs, should my protein goal be 1/3lb per day or 1/3lb each meal?
It's a daily goal
Interesting…would also be helpful to have a video for how much fat to eat for weight loss, maintaining weight, hormonal health, mental support, thyroid health etc … Thanks
Carnivore diet: ribeye steak, beef tallow, 100% unrefined sea salt and high quality mineral water.
You’ll want to be sure to get about 1g-1.2g protein per pound of lean body mass and then add high quality animal fat to this until satiety. This will usually end up being about a 1:1 protein to fat ratio in terms of grams. Remember that 1 pound of meat has about 100g of protein.
You need 10 glasses of mineral water and 3-4g of 100% unrefined seasalt a day. It's also important when you drink most of your water:
- 1 glass of water with a little bit of freshly squeezed lemon juice when you get up in the morning
- 1 glass of water 30 min before you eat
- 1 glass of water 30 min after you eat
- 1 glass of water before you go to bed
Daily you should spend as many hours doing physical exersice/sports as you do sitting in front of the TV. For example: if you spent half an hour working outside in the garden you can spend half an hour in front of the TV, if you spent an hour riding your bike you can spend an hour in front of TV, etc.
Very important: physical exersice/sports is only healthy with nasal breathing!
How do you know how much we need without knowing kilos type weights?
A kilo is 2.2 pounds.
@@carolinemcallister1473 thankyou everyone appreciate!!!
@@1ManOpFishing thankyou!!
@@teknerd thankyou! !
How much is always - depends
I really wish they'd stop issuing daily recommendations. Although total daily intake is important, protein's anabolic effect is largely on a meal to meal basis.
Hello, I have a dilemma. I love meat protein. I should be eating 112g per day based on my weight 165lbs, but I only have one kidney and a serum creatinine of 120 mmol/liter. Other videos suggest I should limit my protein to 60 to 80 grams. Thoughts? I am otherwise doing omad and doing pretty good.
Please check in with your doctor if you are concerned that you should be limiting protein amount.
So if my weight is 180 lbs. How much protein should I eat in a day?
The only thing you didn't say is that the g/kg metric is grams of whole protein per desired lean mass (according to some.) So the takeaway is if you're struggling with obesity, you may not need quite as much as you think. Still, shooting for 1.5g per kg of total total body mass is a decent rule of thumb.
According to Dr Gabrielle Lyon and her mentor Dr Don Layman, you need a minimum of 25g in a serving for your body to recognize the bolus of protein. I shoot for 35g minimum. (See her podcast "Food Timing: when should you have your next meal?)
Calories are heat. They really have no use in a dietary setting. And a nutritional label on a product can be up to 20% off to the bad. I think counting so-called calories which is heat not a measurement for food is a bad idea
If you eat certain amount of meat and after 5-6 hours or even longer you are still not hungry I would say that is the right amount of protein. Even next day you may feel like not eating any meat.
I find all this advice on just how much protein to eat, and all the measuring, very silly. Think of our ancestors. Would they even know what we're talking about here in this video? Nope! They would simply eat till either there was no more food left or till they were full. Nice and simple.
Our ancestors did not lived in this unnatural world, like many of us, they did not had the mess in hunger signals, emotional eating ect.
I am 52 kg weight, thn i need to eat 52 grms per day
Is it correct
It seems impossible to maintain the optimum grams of protein daily, especially as satiety goes up and you eat less. Even as a "carnivore" that is a lot of food unless it is just slabs of meat!
Comment on Jimmy Moore?
What about the millions on metformin?it causes muscle atrophy and diminished effects
of strength training.
Dr???
I probably eat around 250-300g of protein each day. I weigh 68kg. I am highly active and do resistance training. Rest days, I fast.
1175g of beef contains 300g of protein. Do you eat 3 meals a day?
@@carlosbriseno9038 You sure about that? You have given some very precise figures. I don't eat beef.
@@alexmorgan3435 math
How much? As much as you need.
I am 72 KG. Have just started somewhat close to Carnivore diet. I am consuming around 160-180 grams of protein. My blood glucose in the morning is a bit elevated but in the evening is lower than normal. I will give it a try for couple of weeks before making changes.
How do you feel?
Faisal, elevated morning glucose is normal for many. It’s called the Dawn Effect. Cortisol released to jump start our body.
As #carey pointed out. We are mammals, and we all have the dawn effect where the liver releases a bit of extra sugar in the morning and growth hormones rise. All to get us going.
Hence, if there is one meal that you can skip, it is breakfast. Long story short. Your fasting blood sugar is at its worst in the morning, but thats also normal.
@@brandonyoung4910 I feel great. No difference.
@@cps_Zen_Run thank you.
Until you have had enough
High quality, as in not beans.
Don't forget fat for satiety
Christopher, love my fat. Even lean hamburger, 93-7% is about 50% protein and 50% fat. I mention it because most use the ratio but don’t do the calculations. Peace.
When you eat too much protein on a carnivore diet...instead of your plaque on your teeth improving and decreasing ((like it usually does)....a dentist told me it can cause excessive plaque. It did this to me....so I learned how to clean my teeth and lessen my protein a little, but add more animal fat instead. (beef fat, butter) My coronary calcium score is (0)!
to be honest, I don't know what that means in terms of food. It's a lot of math. Maybe you can give some examples for a few people at different weights with different goals?
Exactly. Surprised he can’t explain with some examples in his hand (tuna can?) for basic reference, and just use standard weights (100, 120, 140… (POUNDS, most of us are in US) we can estimate where we fit in from there.
Please get the calculator Out of our meal planning Diet Doctor! Use visuals. Thanks so much.
@@eugeniebreida1583 They have done almost this exact video numerous times where they talk about how many grams per kilogram blahde blahde blah over and over. There are so many things we have to calculate to transform that into useful information. It is frustrating. Meanwhile I just make meat/eggs/seafood a main component of my meals.
There are sample plates in this guide on our website.
www.dietdoctor.com/low-carb/protein
@@olivia8979 Exactly - calculations of numbers, blah blah blah - eating from these inputs involves becoming a obsessed math/diet geek - whic h doesn't feel natural/healthy or very much like a true cook! (a handful of this, a sprig of that, etc.).
Really wish there was less generalization, there was talk of SPECIFIC foods - carrots? salmon? What EXACTLY is meant by 'healthy fats'. (can they say saturated meat fats, for instance? or is that not really what they would include?)
Yes, sorry to grumble, but I've wasted a LOT of time on CZcams - and don't really like having to go over to someone's website to get the real meal deal. (a joke, but not a joke - would prefer it was unveiled here, if improving my health is also DD's goal)
Hey...since 90 % of your listeners are American...."use the KILOGRAM designation, but include POUNDS as well.
It's just logical. Cheers.
All of it.
TLDR: 1.5g/kg bodyweight for optimal strength gain when paired with resistance training.
IMHO talking about percent protein like they did here is potentially misleading. If you're in a deficit eating like 1700 kcal/day 25% is 106g/day which would be 1.5g/kg for someone that is 155lbs or 70kg. Aim for a total protein gram per day target not percentages of calories.
When taking protein, how much fat should we consume with it.
Daduyar, fat does not raise insulin response. The worse combination is refined sugars and fat. Daily I eat about 70% fat, 30% protein. I eat in 2-4 hour window daily.
@@cps_Zen_Run I assume you meant 70% in calories, not in weight
@@johnsonpaul1914 no weight
@@porkpie2884 That would make appx 85% of your calories from fat and 15% from protein.. For example a large egg is about 5 grams of fat and 6.25 grams of protein but the % of fat calories is 63% and the protein calories is 35%. That is because fat has 9 calories per gram and protein has 4 calories per gram. A diet of 70% fat by weight is a LOT of fat
@@cps_Zen_Run can so much fat increase weight.
The rda guidelines scared the mess out of me!
👍
Marty Kendall and Ted Namian enter the chat!
He didn't say anything about protein and IGF-1 leading to decreased longevity and higher risk of many cancers. [growth versus longevity]
That's because it doesn't.
Eat your meat and barbell train. Moving iron is the answer to a lot of health issues. Thanks Doc!
In my research I have never found an actual case of "rabbit starvation", however if you are eating a lot of protein, and I eat a gram per pound, you need to eat a liberal amount of fat and as low an amount of carbs as you can handle. Remember, excess protein cannot be stored as body fat, it will be burned off by the body so you need the fat.
Remember, excess protein CAN be stored as body fat vi the pathway of gluconeogenesis then lipogenesis
@@porkpie2884 That never happens except on paper. They have done the studies and protein conversion to fat is not possible in real world situations, to glycogen yes, but the conversion to fat is not seen...which is good news.
@@1ManOpFishing No, it happens in the body, not on paper, but in cells. Protein is converted to glucose, and then converted to fat.
@@porkpie2884 if you say so.
@@1ManOpFishing Its' physiology 101, not because I say so.
IDK I only take in 80 grams a day for protein and I am growing muscle. fyi I am 193.5 lb
Soy though?? Not sure I agree eating a lot of soy.
Does a higher protein diet make your body more acidic? Or at least decrease your urine PH? Because my ADHD meds seem to be less effective when I go all out trying to meet higher protein targets and the medication bottle does mention acidity (Vyvanse).
ofcourse. High protein diet more than 1.5% of protein per kg incrases acid content in the body. It leads to calcium deficiency as calcium binds and gets excrete. Kidney stones. Cancer. Diabetes. Many side effects of protein happens only when taken in excess quantity. Limiting to 1% is safe and healthy.
There's no way to affect your bodies pH, it's a tightly controlled mechanism.
@@arwenhardy1995 to maintain pH calcium from bones is used that is what causes osteoporosis.
you need 60g protein if you are 60kg. Maximum is 90g if you are 60kg weight. More protein than necessary casuses two many health issues.
The whole acid/alkaline diet thing has been thoroughly debunked multiple times. It has zero scientific merit.
How much protein though will knock you out of ketosis?
Between 0.36 g/lb to 0.82 g/lb of body weight per day, on average.
When talking "per kilogram" I guess lean mass is meant with that not total?
Yes, that's correct!
0.8 grams per pound of body weight is perfect for me because my priority is optimal hormones. I have about 45% carbs, 35% fat, and 20% protein. I feel good, good energy and I sleep like a baby. It's just what works for me.
@@contrarian717 It's all about making the healthiest versions of your favorite meals while somewhat tracking according to your goals.
I am a 5’9” 155lb male, .8g per kilo gets me to 56g daily. Do you really think going over that would be detrimental to hormone levels? I have a hard time believing that would be enough to maintain sufficient muscle mass, especially if I plan to do anything other then sitting in a chair all day.
@@joeberrouard3743 Oh no we mean 0.8 grams per pound.
@@ad-ross oooo that makes much more sense! I think they were using per kilo in the video so I was confused. .8per lb actually comes close to the 1.5 per kilo they reference so it sounds like what works for you is similar to the research they sited.
@@joeberrouard3743 Ahh that's my fault then. Yes you are right. That is a common error in the measurement world. I edited my original post to prevent further confusion.
Can't afford ribeyes. What else can I eat to reach 115 grams of protein per day?
Any meat, fish, dairy, eggs. Cottage cheese is higher in protein, sugar free yogurts. Nuts, seeds. Personally, I like lean meat and add either olive oil or butter for fats.
@@cassieb1860 Thank you for responding! I eat eggs, fish, nuts and seeds. I guess I just need to eat more or start with some meat everyday.
@Blair Strehorn Wow. Never heard of it. I will try it. Thank you!
@@johnsonpaul1914 1 pound is 4 hamburger patties. Sounds like a lot. I could eat 2 per day for 50 grams plus bacon, eggs, fish, etc. Will try for at least 100 grams per day. Thanks for taking the time to answer.
@@chuckleezodiac24 Chop up beef or lamb liver/kidney etc into the burger meat, make patties w/chopped onions/garlic etc. Freeze and voila!! EZ meals ready any time. (Add more fat and/or veg matter/eggs “to taste”)
Muscle meat lacks the nutrients (essential) of organs…
Re: meta-analysis. If you have a compilation of junk, then you still have junk. Have each of the studies been verified?
No, you have Meta-Junk.
96% protein...
I eat 300-400 gms per day...
1 gram per pound
2 gram per kilo
Eh, this is only an academic discussion. We should be defining a minimum, not a total. You can't overeat protein, it's physically impossible. You will just stop wanting it at some point. If you don't want to eat it, you have eaten enough. I would also argue that your minimum intake also goes up if you are eating plant sources of protein. Soy is not favorable for people in terms of amino acid makeup, you should be at least including animal sources of protein, if not making up your entire protein intake.
You can overeat protein if you don't eat enough fat. Some people avoid fat and eat very lean meat only, which isn't healthy and in the extreme cause severe problems.
As a type 2 diabetic my blood glucose meter will disagree with you. I have a very definite limit on the amount of protein.
@@johnsonpaul1914 Don't take this the wrong way but you aren't the standard for a "normal healthy person". It's well understood that many things have to change if you have a condition like T2D. For example, diet soda, according to a friend with the same condition, isn't that safe for people who have T2D and he has to limit it to only one a day. I can drink gallons of the stuff and not have any blood sugar issues, he cannot.
@@wocket42 That isn't the same thing as overeating protein though, that is undereating fats. It's not the protein consumption that does it to you, it's lack of necessary fatty acids. It's well understood that if you eat an animal based diet, the protein to fat ratio is roughly 2:1. So, for about every 1 gram of protein you should be consuming 2 grams of fat, or in that neighborhood. Fat is rated really high for satiety over the long run as well. A high protein, high fat, low/no carb diet is really effective for your overall health because of this, it's harder to overeat on such a diet.
@@BaresarkSlayne Not taking it wrong at all. I full well understand the individual differences. I am like your friend with the diet soda. I might as well have the real thing . Interesting side note I can have a couple of whiskey/diet cokes and the meter wont move a bit. (yea).
Something that a lot of people dont understand is that many believe 70-80% of the population actually has some form of insulin resistance (SAD diet strikes again) and with that building insulin resistance the body damage of excess insulin is occurring even though no change is shown in the A1C YET. Drs should be testing fasting insulin and not the A1C as that would give maybe a 10 year heads up to a problem in the future.
That's all you should eat, not trolling.....'
A person literally cannot survive off lean protein alone, it's called rabbit starvation. Fat and/or carbs are needed in substantial amount alongside the protein. (I've got a strong preference for fat.)
Doesn't the body convert excess protein into glucose?
@@victorycall carbs are NOT essential. Fat is.
@@DarthNoshitam yes,and then into fat if it's not burned
I think so too. Meat and the fat in the meat. 🎃
Why the hell should anyone tell you what you should eat? How often is lion told how much to eat?
It is hard to eat that much protein.
It would kill you to say 1.5 g per pound to help us out : )
He can't help it his shorts are too tight
What is the life expectancy if someone starts this keto diet when young?
1) 48
2) 57
3) 62
What is the answer?
Keto diet is for living without life style diseases like BP, sugar and obesity. No need to do keto for several months or years. Do keto only when regular diet you are following is causing problems.
EAT ZE BUGZ, TRUST ZE SCIENCE
Too much protein in no way affects kidney disease. This is old, outdated info. Respectfully.
He isn't saying that "too much" protein causes kidney issues (which it doesn't). He is saying that if you already have end stage renal disease, your kidneys can't handle higher levels of protein. He should have stated this more clearly though.
It would be helpful if you translate this information into ounces and pounds. Thanks for the information.
1 oz equals 28 g. 2.2 lb equals a kilogram.
Some information distributors, such as Dr. Eric Berg, talk about eating a certain number of "ounces" of protein and I find it completely misleading and confusing, because when he talks about "six ounces of protein" what he really means is "six ounces of a high-protein food such as meat." But on food labeling, protein is listed in grams, and knowing how many grams I'm aiming for in a day is much easier to compare against the label on the food package. So, I'm a 130 pound female, and I often eat about 130 grams of protein in a day, and this is a superabundant amount on par with what the Diet Doctor is recommending, one gram of protein per pound of bodyweight. The minimum I aim for is 100 grams of protein per day, and that's roughly 0.75 grams per pound.
The US RDA for me is 47 grams per day... that's 0.8 grams times my bodyweight of 59 kilograms (130 pounds), or 0.36 grams of protein per pound of bodyweight. So as you can see, I eat more than twice the RDA recommended amount of protein, some days almost three times as much... and you should too!
Your goal is around 1.5 grams per kilo 6:24 Grams per pound your goal is 0.68. So take your weight in pounds, and multiply it by 0.68, and that's how many grams of protein you should aim to eat each day. Check the food package to see how many grams of protein are in it. (Sorry my last answer was tl;dr)
Don't be lazy, convert it yourself.
@@porkpie2884 helpful much? 😜
RDA misleading????
No more than 8oz
So the carnivore is out?
???
What are you really wanting to know? Just curious.
carnivore has both protein and fats. It's definitely in.
Half of the food is animal based. It will give enough protein. Remaining half low fructose fruits. Vegetables. Greens. carbohydrate food if you are healthy.
@@seanveach950 some people have gone from keto to strictly carnivore. Wasn't sure if that was too much protein.
I weigh 240 lbs and I'm 50 lbs overweight. I eat mostly animal based foods and track intake every day. According to the video I should be eating 160 grams of protein? Almost impossible. I'm lucky if I can get to 120 grams and thats with whey protein shakes helping out. Shouldn't this number be rated to ideal body weight without the excess fat. So say 190 lbs or about 120 - 130 grams. I've been recording food input for over a year and 160 grams of protein is a LOT of protein.. thanks I do like diet doctors recommendations in general.
Yes, the recommendations are given for ideal body weight. We also have some tables on our website that give recommendations based on height.
www.dietdoctor.com/high-protein#how-much
RDA, 'Recommended Daily Allowance' brought to you by the people who said animal fat was bad, cholesterol caused blocked arteries (it's an anti-inflammatory sent to salve blocked arteries) and the amazing 'vaccines are safe and effective.' 😂
Those two things don't have to be connected. Cholesterol can be perfectly healthy (they got that one wrong) AND the vax can be safe and effective. It has saved millions of lives. Science is not the enemy. Badly done science is.
@@robinbeers6689 Where is the evidence that a "vaccine" that does not stop infection, does not stop transmission, does not stop hospitalisation and does not stop death in the vunerable saved lives?
Your statement is gullible nonsense.
Cholesterol is not an anti-inflammatory, just to be clear.
@@fryertuck6496 You are wrong on all counts but there is no point having a conversation with such a closed mind. I was merely pointing out that connecting the cholesterol/meat controversy and vaccines is not the opinion of all carnivores.
BTW, the word you left out is "ALL". It does not stop all transmissions but it cuts them way back. It does not stop all hospitalizations but it makes that way less likely. And the death rate does not drop to zero, nobody ever said it would, but the vax does make it way lower. There is also emerging research that the vax lowers the rates of long covid.
But sure, because our government got something wrong about cholesterol in 1973, they must be lying to us about this too. Stop using up all the tinfoil for your hats. I need some of that for my meatloaf.
@@robinbeers6689 You are a disgrace to humanity.
One day you will all have to answer for supporting these vaccines and the policies surrounding them.
Keep your head in Fauchi's ass and deny the tsunami if data from credible and non-bribed scientists.
All this information is really helpful.However I live in America and am not in the scientific or medical community kilograms are not weight measurements used for everyday tasks.Thank you
Came off keto, after four years, to trying a vegan diet. I don’t see eating 1.5 times my kilo weight in protein. I can barely make the RDA with beans, grains and the other Plant based consumables. I’m eating 2400 cal per day. I do some cardio 3 to 4 days a week and about the same resistance training.
So, go back to eating real human food, not rabbit food.
@@robinbeers6689 BTW - this was a comment for the doctor or person of reason not a “ my way or the highway“ attitude such as yours.
@@ReefHermit No attitude, my friend. Just facts. It is very difficult to get enough complete protein on a plant diet but it is easy on a meat based diet.
BTW, Dr. Ken rarely if ever answers the questions in this comments section. He is just way too busy. If you have decided that I am not a "person of reason" because I have a different way of eating from yours, it sounds like you are the one with the attitude. Be well.
Kenneth me too struggle with this protein level. I don't come close. I love other foods more than meat. And we also need tons of potassium etc. Damn hard to balance it all.
You speed past and are not understandable when you get to the wrap up. I would say 99% of the people listening dont need to understand how the determinations were made. The studies involved. That part should be speed past and or linked in the show notes. That leaves more time for the crux of the matter. That part should be what the video is about. Not how it was determined. You need to figure out what you are trying to relay and concentrate on that. If you want to talk about studies and how they were done and if they were done right and who was involved and how much money and all the crap that goes along with that then say so in the title.
Too l o o o n g.....get to the point.