How Much Protein Should I Eat to Lose Weight? (Fat Loss Sweet Spot Series)
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- čas přidán 26. 07. 2023
- This video is Part 6 of my free mini-course about how to lose fat as fast as possible without losing extra lean mass (muscle).
In this video, Dr. O talks about the optimal protein intake to preserve, or even build, muscle while losing fat.
Check out my best-selling Intermittent Fasting course:
www.udemy.com/course/intermit...
And my top-rated course on Sleep and Weight loss:
www.udemy.com/course/weight-l...
Fat-Loss Sweet Spot Mini-Course:
Part 1: Introduction
Explains why it is crucial to be smart about weight loss to make sure you aren’t losing muscle:
• [Part 1] How To Lose F...
Part 2: How aggressive can you diet?
Explains why someone that has more body fat can be much more aggressive with their fat-loss program:
• How Fast Can You Lose ...
Part 3: Best rate of weight loss
Explains how to determine how fast you can lose weight without losing muscle:
• What is the Best Rate ...
Part 4: Use it or lose it
Explains how exercise preserves muscle on a diet:
• How Exercise Preserves...
Part 5: The importance of protein
Explains how eating too little protein leads to muscle loss on a diet:
• Protein Helps You Lose...
Part 6: Determining protein intake
Explains how to figure out how much protein you need while on a weight loss diet:
• How Much Protein Shoul...
Part 7: How sleep and stress impact weight loss:
Explains how poor sleep and stress accelerate muscle loss on a diet
• Poor Sleep and Stress ...
Part 8: How to track your progress
Explains how to look for signs that you are losing lean mass/muscle while dieting:
• How To Know If You Are...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
What is your daily protein target? Are you having a hard time reaching your target? What foods have you added to bump up your protein intake?
I just found this video and all your great information on your channel. I have a couple questions about protein. In your video you talk about splitting our protein up over meals throughout the day. Though, is it true that we can only absorb 30 grams of protein at one time? Also do you have a stance on whether it matters if we supplement with protein powder? I'm on a GLP1 and it's difficult to eat most of the time. Thanks
I’m glad Oliver is getting better. We will continue to pray ❤
Thank you so much. It truly means the world to me :)
So pleased to hear your son is doing better! Sending all the positive energy I can!
This series introduced me to the whole concept of fasting last month. I hopped on the concept and took to it like a fish to water. It is astounding how easy it is. I'm down 17 and amazed how normal my days can be fasting. If I'm being honest they're probably more normal now than they ever were walking around with constant gi concerns, uncomfortable in my clothes, and mind fogged all the time.
I cant say enough how encouraging it is to see someone who has been really big and lost it to be the one finally telling me the thing that actually works. I've got hope again that I can lay down the burden of all this extra weight before I'm too old to enjoy it. Thank you so much for being the gateway to that hope.
Thank you so much for reaching out. Reading this just made my day. I know how you feel because I have been there myself. I agree that in many ways I feel better on fasting days than eating days.
Please reach out if you ever have any questions. I am here to help. We are all in this together :)
I ABSOLUTELY LOVE ❤️ ur channel!!
I was in the middle of an accidental 3 day fast when I discovered your videos. I finished a trip earlier this month and didn't eat the day after getting back home, decided to extend it for a couple of days on a lark, then saw one of your videos and I have taken it to heart. My impedance scale says I have gained a little muscle since following your advice, but I doubt it is very accurate on the muscle mass front, but I am down 23 lbs from a 385 lbs starting weight and we are similar heights and ages, I mean I'm a year older than you, but... I have been getting this amount of protein 4 days a week since that initial 3 day fast, Tues, Thurs, Sat, Sun and 36 hour fasting Mon, Wed, Fri. It is tough to get that much protein in with a mostly vegan diet, but I have done it and I'm somewhere between 2500 and 3200 calories a day right now on feeding days. Percentages have been in line with your suggestions along with the gram count. One day a week I am pescatarian with a little canned salmon to get my omega 3s and B12, but I also got some supplements to add today for the other feeding days of the week. No plateau issues so far. I mean it has only been 3 weeks, but the weight is coming off and my strength is improving whether my scale is right or not. I only wish I understood the protein numbers when I was younger. I moved furniture 3 summers during college. If I knew then this info, I would've been a walking muscle back then I am sure.
I've tried keto in the past and lost a fair amount of weight, but gained more back when I moved three years after the initial weight loss and my routines went out the window I could never get anywhere near my goal weight with keto. I walked away about 70 lbs once then got plantar fascitis so bad I couldn't walk and more weight came back then too. I did a vegan diet a couple of years ago and lost 70 lbs, but when other family members joined me going vegan, they sabotaged me when they quit as I had started to eat what they were making and they went back to bad food and my routine had gotten so old, that good tasting food was a bit too tempting. The vegan diet reset my gut biome in a way that continued to improve me though and I gained back less than I lost.
The 3 day fast at the start of this 3 week effort I am on now did another reset of my gut biome and I feel dramatically better in a way I felt when I first went vegan only a bit better than that still -inflamation is gone and autophagy is even clearing up a cyst I had. All I can say is thank goodness for some of the newer options for plant based meat substitutes which are allowing me to get the amount of protein I need. I couldn't eat the number of beans, peas, lentils, nuts, or legumes it would take to hit the necessary protein numbers otherwise and if I did, it would probably require 6000 calories a day.
My blood pressure dropped 20 points in a week and is now in the normal range, so that was the biggest improvement by far. I am looking forward to getting blood work in October when I have my routine physical at the doctor's office. My A1C has always been good. My cholesterol was at 150 when I was plant based, but shot up to 205 last year after I went off the vegan diet, but that was a whole foods plant based diet which was low fat, low salt, and low sugar, which this is low sugar, but not nearly as low fat or low salt, so I am hopeful to see what this does to my cholesterol numbers. I think maintaining and hopefully adding a little muscle mass with resistance training will help me avoid plateaus and reach my goal weight while more easily maintaining it when I finally reach the weight.
Thank you so much for sharing, Jeremy. We sound so similar. You see yourself in the beginning of my story. I hope that you also meet me at the finish line :).
You have already made great progress. Be proud of that. It also sounds like you have a super solid plan in place. You are hitting your macros and eating well on your eating days. Adding the movement and resistance training will take things to the next level, for sure.
Please reach out if you need any support. I am here to help. And keep me posted on your progress. You CAN do this!
@@GrowGrayMatter I thought since last Friday I went to my doctor for my routine annual physical now would be a good time to give you an update.
After my last comment I started not merely lifting weights in my garage with an old weight bench but I started going to the local gym 3 days a week. My mother & sister both decided to join me in the weight lifting, which has dramatically improved my mother's flexibility & strength. My sister also decided to try ADF because no diet seemed to work with her hypothyroidism. She was already doing her best to eat clean. She got the best filter possible for a water container she used. Went to only non-gmo, no antibiotic, chicken and mostly grass fed beef, while going organic with fruits and vegetables, and she has mostly continued that. She is down over 30 lbs since the 2nd week of August. According to my bioimpedence scale I have gained 12 lbs of muscle so far and I can definitely see the muscle that 3 hours a week at the gym lifting weights has added thanks to getting an adequate amount of protein on my feeding days. I am currently down 57 lbs overall and I suspect tomorrow morning my usual official weekly measuring day I will be down about 58 or maybe 59 lbs. My blood pressure is routinely somewhere between 120/60 and 130/80 there is some fluctuation on that and I'm still taking a blood pressure med, but I am hopeful that by this time next year if not sooner that will no longer be necessary. I had not added a walk to my fasting day routine until about 1 months ago. I also do the walk on Sundays which is the only feeding day of the week when I do not lift weights.
According to my blood work last Friday, my potassium levels are normal along with the other tests that are done for blood chemistry like the BUN. My A1C is 5.6 at the high end of the healthy range, but that seems pretty good for someone who is still over 300lbs.
My overall cholesterol level was 150. My LDL was 93. My triglycerides were 73, and my HDL was 41. This was on a fasting day obviously.
My fasted blood glucose was 101 this was about 14 hours after my last meal.
So my HDL as it has been for the last 3 years is low. My overall cholesterol is down 50 points since last year and the HDL is only down 1 point. In the last week I have started to take niacin after my last meal of the day and on fasting days because the data I've read suggests it could improve my HDL, and Triglycerides while being an inexpensive boost to NAD vs the price of NMN. There is a risk of it having an adverse impact on insulin resistance, but the evidence suggests that is mostly associated with niacin use too soon before a meal, which means that using niacin during a fast is likely to mediate any risk it could add for adversely impacting insulin resistance.
Oh and this weight loss includes a 2 week fasting break between week 6 and week 8 when I still lost another 0.5 lbs while eating at maintenance. During that 2 week period the bioimpedence scale said I added 1.5lbs of muscle as well.
Now I'm at a place were I can see muscle gains in my biceps, shoulders and chest, as well as my back, calves and quads. I'm not a sure about the hamstrings.
I guess it's working, and not just for me, but also for my younger sister. I start another fasting break tomorrow, which means I will be on schedule for another fasting break at Christmas. I delayed the current diet break by 2 weeks so that I would be on a break at the holiday.
So thanks for the information. It has definitely helped me and it is even helping my sister now too.
I will keep you updated.
Thank you so much for sharing@@jeremyleonbarlow. This is truly amazing to hear. You just made my day :)
It sounds like everything is moving in the right direction. I have no doubt that you will continue to see success. The fact that your family is involved should help keep all of you on track as well.
I can't wait for the next update. Keep up the GREAT work!
Doc you’re the best!
Thank you so much for the kind words. I appreciate the support. Reach out if you ever have questions. I am here to help.
Okay.. I suck at MATH! 😂
Can you PLEASE make a video that simply states approximately how much protein to eat, which foods have most protein, (i rarely eat meat except chicken breasts) Sardines & tuna & eggs & cheese most days + beans!
AND what to eat to break a fast. I sip broth to start. THANK YOU! I've watched so many other videos.. but yours are my favorite! 🥰
Also your opinion on ACV in water first thing after fasting... or during??
I’m loving your videos. I now know how much protein to eat per day. Thank you very much for taking the time to teach us. 😊
It is absolutely my pleasure, Jackie :). I have loved sharing my story and the science behind how to create a healthier life. Reach out if you have any questions. I am here to help.
Thanks God your son is doing great.
You asked me in your last video to keep you update about my weight lost journey.
I told you since I started going to Gym I only lose 200 to 400 grms per week.
You recommended me to walk and measure my body.
I didn't walk but I started using again my stationary bike again 30 to 50 minutes per 6 days a week, light not heavy mode on the bike and I keep going to the Gym
I measured my body too btw
Results from last week to this one
Weight - 90.4kg after one week 89.6kg so I lost 800grms.
Weist 86cm - 85cm
Hip 94cm - 92cm
Neck 38cm -38cm
My goal is to weight 73Kg. My height is 1.73mts
What do you think?
I eat 110grms of protein per day, with the information of your video I think Im low, you think it would be good to cut off some carbs and add more protein so I can still be in caloric deficit, I should eat 1500 calories per day to be in caloric deficit.
Thanks man I'll wait for your instructions
And if you need more info about my background, don't hesitate in asking.
Thank you for sharing and keeping me posted. It sounds like your added activity is starting to pay off. 800 grams is a really good amount of progress, and more than double of what you have been losing. I call that a win :)
I would try to get your protein up to 130 grams per day and see how that works. That would put you around 1.8 g/kg of goal weight. That is a great place to start. But I do agree that you want to keep your calories the same, so I would trim back on the carbs as well if I were you.
I hope that this helps. I can't wait to hear your next update :)
I’m doing the ADF so I am in a huge calorie deficit. I walk 1-2hr per day so I am physically active. I’m weight lifting on eating days for about 60-90 minutes. And I’m older. I’m currently eating around 250-300g of protein on eating days which is about 1.5-2g per pound (not per kg. Per pound.) I eat mostly meat on eating days and a little bit of fruit up to around 60g of carbs. 😅
Your plan sounds very similar to the one that I followed to lose 165 pounds of fat (while gaining 15 pounds of lean mass) in 1 year. I wish you the same success that I had. Follow all of the tips in this series to hold onto all of the muscle that you can. Keep me posted
Dr. O, you are inspirational! So glad I found your videos. After reading Dr. Fung's "The Obesity Code", I cut out sweeteners, creamer, and most grains and started ADF and was already eating 2MAD. I have lost 40 lbs in 8 weeks, but have now hit a plateau at 10 weeks. I'm thinking of upping my fasting to two days at a time. I am vegan, and eat a fair amount of protein--but probably still not enough. I have between 45 and 65 grams of protein most days--mostly tofu, tempeh, legumes, nuts, and sometimes grains, but it seems that this is not enough--my goal weight is about 120 lbs (I am a woman, 63, 5'2"). It seems my protein should be about 87 grams a day. Any tips? I started at 320 and am now down to 280--a fifth of the way to my goal--but I still have a long way to go. Thank you.
Thank you so much for the kind words. I am very proud that my story is helping. I am living proof of what is possible if you never give up :)
Congratulations on your progress. 40 pounds is something to be very proud of.
I am happy to hear that you are looking for ways to boost your protein intake. This can make a huge difference on your weight loss journey because it burns more calories, helps control hunger, preserves muscle mass, etc. It works especially well if you pair it with resistance exercise.
Here is my video about the importance of protein if you need more motivation to squeeze more into your day:
czcams.com/video/DLa2g4GSAO4/video.html
And this is a great article I like to share for any vegan/vegetarian looking to increase their protein. Hopefully this gives you some ideas:
www.healthline.com/nutrition/protein-for-vegans-vegetarians
Reach out if adding more protein doesn't help with your plateau. I have other ideas as well. Good luck!
@@GrowGrayMatter Dr. O, thank you so much for your reply. I watched the videos and they were very useful--I use all of these forms of vegan protein. But I revisited their grams of protein per calories, and was surprised that seitan has almost twice the protein of tofu, another veggie protein powerhouse--about 20 grams for 100 calories! Today I had tofu and veggies, along with some seitan. Then I'll have some vegan chorizo, veggies, black beans, and a bit of rice for dinner, along with a bit of whole fruit. I should have about 85 grams of protein by the end of the day, pretty much my goal, and at least half again as much protein as I would typically have even on good days.
And while I do cook with seitan, I find that I am fine with it right out of the package, too (unlike tofu or tempeh, which can be a bit bland on its own), which makes it more versatile.
My birthday today--I'm 64, and have finally broken through my two-week plateau and have now lost 42 lbs. I did OMAD the last couple of eating days, which probably helped. But I think my getting 85 grams of protein as a vegan in a single meal might be difficult. Hopefully with more protein I'll be back on track--but if I hit a plateau again, I'll just try fasting two days in a row for as long as it takes.
So far I have actually been able to *gain* muscle while doing ADF--I've upped my weight training, and am now doing my round of weights that I used to do with 5 lb weights with 8 lb weights, and my curls with 10 lb weights instead of 8 lb. My goal is to keep upping it, and add in more walking and other exercises.
Thanks again for your generosity and example of what can be accomplished!
@@elizabethkoenig5185 I am happy to hear that you are already finding ways to increase your protein without going overboard on calories. That is always the key with vegan diets. It is also GREAT to hear that your strength is going up while losing weight. That is always an excellent sign :)
Keep me posted
@@GrowGrayMatter Thank you, Dr. O. And now after 10 months I am down 100 lbs--and still getting stronger and have increasing endurance.
My wife used to work in sales for a web based restaurant/hospitality menu certification company owned and operated by a group of Registered Dietitians. They definitely lived by example, but they were so frail, and weak looking. I’m sure their eating styles will give them long lifespans.
This is 100% my concern with the information about decreasing protein intake for longevity. It may be true that a cell in a petri dish, or a fruit fly, can live longer if you keep calorie and protein on the low end. But how does that translate into real world humans?
I would much rather die as a strong and capable 85 year old than a frail and weak 88 year old.
Well said
How much protein should you be eating if you are fasting 17+ a day or only eating a single meal a day?
hello and thank you very much for your videos.
I've been fasting with the 36:12 method for a few weeks.
What I wanted to know: If I ate the optimal amount of protein but exercised that day and burned 1500 calories, do I need to increase my protein intake even though I've already eaten the required amount/kg?
This is a great question. I would definitely aim for the higher end of the range covered in the video and get closer to 1 gram per pound of goal weight, but you wouldn't need to go any higher than that. There just doesn't seem to be any benefit in going higher than 2.2 or 2.3 grams/kilogram (1 gram per pound) if you are just looking at muscle protein synthesis.
But, there is nothing wrong with eating a little more protein to be safe. This is why I eat 50-60 grams of protein in some meals. I err on the side of caution on my heavy training days.
You would definitely want to make sure you are getting plenty of calories to account for that much exercise. The goal with ADF is to eat at maintenance on your eating days, so fuel up for sure. Focus on fueling your muscles on your eating days, and starving your fat on your fasting days :)
I hope that this helps, and that it is going great for you. Reach out if you have other questions.
How does the quality of the protein affect muscle mass gain or loss?
Hi Dr. Feels like it has been a while since I saw a new video so this was a nice surprise today. Hope all is well with you.
I have been doing alternate day fasting with at least 2 fasting days per week and aiming for T, Th, and Sundays. It is summer time so I have slipped at times and I am not tracking weight but I still feel like the results are there.
Thanks for this great information on Protein intake. Going to add this to my daily feeding regimen. Should I be aiming for higher protein since I am not eating 2-3 days per week? In other words if my daily goal is 150 Grams per day for a total of 1050 if eating 7 days should I be eating around 260 per day when only eating 4 days per week?
I am doing great. Thank you so much for asking. I am definitely not getting videos out as often as I planned this summer. A technical issue made my toss 3 recordings in the trash, and then my sons headache issues have put a lot of work on the back burner. But he is doing much better now and life should return to normal :)
I am happy to hear that you are sticking to your plan for the most part. I am sure that you are making progress. It is almost impossible not to unless you are eating twice your normal food/calories on year eating days. That is part of what I love about ADF.
Great question about protein. You definitely want to be on the high end of the range to maximize protein synthesis on your eating days, but you reach a point where adding more protein to a meal (or to your day) just can't force any more muscle protein synthesis. We just have to rely on the fact that our body fat (and fat adaptation) is protecting our lean mass when we fast.
I eat the same amount of protein on my eating days whether I am fasting 3 days per week or not at all. But I always stay on the high end of my range (200-220 grams) because that is where I feel the best.
I hope that this helps. Keep me posted on your progress
@@GrowGrayMatter Glad to hear your son is doing better. Thanks as always for the great advice. My goal weight is 170 so I will just stick with that on my eating days as a protein goal. On my eating days, I am eating less than double what my weight loss deficit (about 1500 Calories) would be if I was eating every day. Somewhere in the neighborhood of 2400 per day. I do not count but I know I am not going over 3000 cause I tend to eat the same things I always do and also still only eat 1 or 2 meals per day.
@@deadringer28 It sounds like your plan is super sustainable and low-stress. That is the absolute beauty of ADF.
One of my weight loss "superpowers" was that I rotate through the same 4-5 meals almost all of the time. It makes figuring out my food intake very simple.
Thanks for the kind words about my sn. It truly means the world to me
Keep in touch
@@GrowGrayMatter I've been sticking three of my feeding days eating protein, beans for fiber, and veggies. Then on the 4th having some treats while staying within the calories and on the two fasting absolutely no calories at all, of course.
@@deadringer28 I don't see a problem with adding in a bit of flexibility if it works well for you. I am more of an abstainer, so I try to keep it clean almost all of the time. But I think that being a moderator that can have treats without falling off the reals is a much more sustainable way to go for lots of people.
What kind of treats do you typically enjoy? Mine is a little bit of ice cream every once in a while.
Can I add something else into the equation. My ideal protein intake is 175g per day. But I do modified ADF where i dont eat Tues, Thurs or Sun, what should i do about the lack of protein on the 3 days a week i dont eat ?
Great question. This is similar to the plan that I used for a long time. You can't "bank" protein, so it really doesn't change your ideal protein intake on your eating days. This is why it is important to have enough fat on your body (and be fat-adapted) if you are doing longer fasts. You need your body to be able to burn enough fat to protect your lean mass on your fasting days.
It is also important to be on the high end of the protein intake range on your eating days as well. You need to optimize your protein intake when you are eating since there are long periods when you aren't eating.
This is also why you will hopefully reach a point where you will want to fast less aggressively. This is why I currently only do 1 36-hour fast per week, mixed with a couple of 2MAD days and a few days where I eat in a 11 hour window. But cross that bridge when you get there :)
Hi Phil, i follow a modified adf protocol where I eat 500 cals on fast days, what is your recommendation for protein intake on such types of days and generally on fast day/feast days schedules
Great question. This is why I am a big fan of Modified ADF, and also why I like to treat them as Protein-Sparing Modified Fast (PSMF) days. Here is a video about what I like to do when I add calories to my "fasting" days:
czcams.com/video/H11GlsSQ2-I/video.html
I hope this helps. Let me know if you have any questions.
I am doing I.F. on my eat days and zero cal on my fasting days. With I.F. I only eat two meals a day, so I split my protein goals between two meals.100 grms per meal. Will this cause health problems? Kidneys, heart etc.
Thanks a lot, Dr. O! I'm learning so much! I am aiming for 120g of protein per day (on eating days) but eating only 1 or 2 meals a day is too much food per meal. Funny how I can fill my stomach up to the back of my throat when eating carbs but a lot less when eating keto. Now I'm eating 3 times 40g of protein per day and I'm feeling really good. I have 60kg to lose, long way to go, but I'll get there, smarter and stronger. All the best to you and the family!
I am happy to hear that my videos are helping :). I am especially happy to hear that you are feeling good. You have to find a plan that you can stick with long enough to see results. It sounds like you are on your way.
Reach out if you have any questions. I am here to help
@@GrowGrayMatter Thanks a lot! My main issue is exercising. I have psoriatic arthritis, so managing pain and mobility issues while trying to exercise more is challenging. I'm working on that with my physiotherapist and she's totally on board, so we'll find a way!
@@islaymcknight3315 Good for you! Just focus on progress over perfection. Any and all movement counts. Just do what you can and be proud of that :)
Hi Doc, so happy to hear your son is doing much better .. praise God . Thank you so much for all your very informative videos and congratulations on your exceptional achievement :-) I have a question regarding body fat and oal weight. I have lost 6 kgs on a high protein , moderate fat and low carb eating plan. My body fat percentage is currenly 28% at 58kg and I am 1.63m . I am strength training 3 times a week and doing SSC most days. I am going to reduce my calories soon in order to lose some body fat again but not sure whether to do keto or just stick to low carb. The reason I ask is because I know that the low carb does lower body core temp and the body also needs glucose to convert T4 to T3. I am post menopausal at 47 years of age and on Eltroxin . Which would you choose ? Keto or high protein , low carb ? I would like to get down to 18% body fat too so also difficult to calculate goal weight as body comp plays a huge role. thank you once again and have a great day !
Great question. This is something you will see my dive into very deeply next year because I am making the course to end all courses on low-carb and keto diets. It is a fascinating area with tons of emerging research.
Your best bet might be to try to to a combination of both. I typically recommend a modified ketogenic diet that is as high in protein as possible while still generating ketones. This gives you the best of both worlds. This is my current diet. I eat over 200 grams of protein per day, but I am still in ketosis every time I test (using both breath and blood ketones).
The trick is that you can't know what your protein threshold is unless you test your ketones. My favorite testing method overall is the Biosense breath ketone meter, but I also use a Precision Xtra meter that tests both blood glucose and blood ketones. A lot of people like the Keto Mojo device as well. If you want to figure it out, get on a ketogenic diet until you are generating ketones on a regular basis. Then slowly ramp up your protein until you reach a point where ketones are dipping. Back off a bit and you should be in business :)
But why would I choose keto over low-carb in most situations? Both are great for blood glucose, insulin, etc, but ketogenic diets also add the benefits of ketones. They are anti-inflammatory, great for mitochondrial health, muscle sparing, etc etc. The list truly goes on and on.
But, what about thyroid health. Personally, I don't see this as an issue. Most of my concerns with low T3 levels come from eating too few calories, not too few carbs. My ketone levels have been through the roof recently (from diet changes I will share soon), and my thyroid hormone levels are perfect even though I am also in a calorie deficit as well.
Here is an article from Virta health about how the research does not support low carb diets leading to thyroid issues:
www.virtahealth.com/blog/does-your-thyroid-need-dietary-carbohydrates
And here is a great article I like to share with anyone that thinks you need a bunch of carbs as a strength athlete.
mennohenselmans.com/how-many-carbs-for-strength-muscle/
Sorry for the dissertation. I just love nerding out on this stuff
And most importantly, thank you for your kind words about my son. He is my pride and joy :)
@@GrowGrayMatter you are very welcome. Sending prayers your way . Blessings 🙏🏻🙏🏻🙏🏻😊😊😊
@@poppypops17 God bless you as well!
@GrowGrayMatter @GrowGrayMatter Hi doc thanks so so much for your prompt and detailed response to my message ..I really do appreciate it .
Just like you I have taken a break from my low calorie plan to build muscle ..currently at maintenance. I have been a chronic dieter my entire life and have unknowingly severely compromised my muscle mass .. and as you know, this lowers your rmr etc etc.. so I have to work really hard to build muscle now to reverse everything whilst I have no oestrogen.
I will definitely give that a bash, perhaps just doing low carb on my training days.
And perhaps not be in too much of a deficit .
Thanks so much once again for advice and the links to the articles.
You are a fountain of knowledge and a blessing for sharing it with us
God bless you and your family 🙏🏻
Is there a conversion of grams to ounces of protein?
How much beef, chicken or fish translate from 40 grams into how many ounces ?
Thanks - excellent series on weight loss.
Thank you for the kind words. It means a lot.
A general rule is that 1 ounce of meat will have 7 grams of protein. That will get you in the right ballpark, but the actual number varies quite a bit. A lean source of protein like chicken breast will have a lot more protein per ounce than a ribeye steak because the steak has a lo more fat.
But it will get you close. For me, I typically aim for 6-8 ounces of meat at my meals. But my protein needs are high.
I hope this helps.
This is the most difficult part for me. Nephrologist only wants me to have 50-75 grams/day. Around 270lbs now & trying to lose just fat. Hit the gym hard twice a week & walk around 5 miles while mowing the lawn for 3rd workout for the week. Wiped out if I do more that that & sleep extra on my first day off from work. Marathon for me & not a sprint. Frustrating tho!
I know from our earlier conversations that this would be a tough topic for you. You definitely have to follow your doctors orders. I think you have the right attitude. You do need to take it slow and steady. But, in the end, that is the best kind of weight loss anyhow. It is more likely to be fat, and you will slowly build the habits that will make the weight loss permanent. I try to always find the silver lining.
I hope that you have been doing well. Keep it up!
If I need 100 grm protein a day is it need to add fasting day protein to eating day. For example I do 48 hrs fasting next eating day is it need to add 200 grams missing on fasting days.??
Good question. Sadly we cannot "bank up" protein, so doubling your protein isn't necessary. Just make sure you are on the high end of the range that I talk about in this video. Since you are going long periods of time without protein. Aim for 1 gram per pound of goal weight for sure.
Also, be sure to watch the rest of this series. You want to make sure you are doing everything you can to make sure you are losing fat without losing muscle along the way. This is especially important when you are on an aggressive plan like you are. I have been there myself :)
czcams.com/play/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1.html
Reach out if you have any other questions. I am here to help
I am thinking about trying alternate day fasting. I am 310lbs. This is the heaviest I've ever been. I am a visual person. Can you explain what a good start time would be to begin a 36 hour fast?
Here is a video that maps out how I did my 36-hour fasts:
czcams.com/video/OPdKtS5Cqr8/video.html
The key is to find what works best for you, but the way that most people do it is to:
1. Have a dinner a few hours before bed
2. Not eat the entire next day
3. Have breakfast the following day
I hope this helps. Let me know if you have any other questions. I am here to help :)
My goal weight is 180 pounds. I am 238 this morning. 5'11. Weights and cardio 6 days a week. Doing 72 R Fast. ? Is 180 grams a day my protein intake?
Thanks for reaching out. Yes, 180 grams of protein on your eating days would be a solid goal. This would put you at 1 gram of protein per pound of goal weight. And you want to be on the higher end because you are training and because you are losing weight. Here is the video that explains why protein is even more important during weight loss than when someone is trying to build muscle:
czcams.com/video/DLa2g4GSAO4/video.html
I hope you reach your goal. Let me know if you have other questions
Thanks for helping me realize I should be eating more protein! I suspect one's "ideal weight" and/or their lean mass may be better parameters of their protein needs than their "goal weight" (which can be much higher than their ideal weight). How would a 65 yr old man with a known skeletal muscle mass calculate his "ideal weight"? I think I may know my muscle mass because it is measured by my Samsung health app and smart watch. However, my reported "muscle mass", "fat mass", and "body water mass" add up to way more than my weight! So I'm not really sure how to interpret these numbers.
You are welcome :). I agree that lean mass is idea, but goal weight is more practical since most people don't actually know their true lean mass levels.
It definitely sounds like there is an issue with using the numbers you currently have since they aren't adding up. The best way to determine your lean mas (fat free mass) is by getting a DEXA scan. I talk about that at the beginning of this video:
czcams.com/video/B_I7MHKD_bo/video.html
But no matter what you decide to use (lean mass or goal weight) you should be fine since the amount of protein you need is a pretty big range. This is why I say to aim for the higher end of the range. If you fall a little short you will still be fine :)
@@GrowGrayMatter I suspect the "skeletal muscle" mass and "fat mass" numbers are reasonably accurate, and the "water mass" number includes water that is in my muscle and fat cells. I think my "lean mass" equals my weight minus my fat mass. Perhaps I'll confirm with a DEXA scan. I suppose I can then calculate my "ideal weight" after I check a chart of ideal body fat percentages for my age and gender. Thanks!
I think you guess is the correct one.@@mjs90201. Fat has MUCH less water than lean mass. It would be super cool to see how it compares to a DEXA, though
@@GrowGrayMatter Well, I tried estimating my "lean mass" by subtracting my fat mass (which I think is accurate) from my weight, and then I added a healthy (for my gender and age) percentage of fat mass to my lean mass; the result was clearly too high to be a good goal weight. Since water is considered "lean mass" and you lose water when you lose fat, I think calculating a valid "ideal weight" based only on one's current "lean mass" is not possible since it fails to account for the amount of fat (and water) you need to lose.
...It may be possible to calculate a valid ideal weight based on the "skeletal muscle mass" number (and one's gender and age) if that is accurate, but I haven't found a formula for that. So I'll use my fat % statistic as a guide/goal instead.
Well said@@mjs90201. It is impossible to be 100% accurate with any of the measurements that we have. Thankfully getting close is all we need :)
Ok, so at 5’2” and 235lbs, I can safely fast M-W-F as long as I get 110-150 grams of protein per day on eating days and keep my calories between 2000-2300? Does that sound right?
It is hard to be certain without knowing your body fat percentage and your activity level, but those numbers do sound correct to me. I always recommend trying to stick to the higher end of your protein range if you are using 36-hour fasts since you are going long periods of time without any protein. Make sure you optimize your protein intake when you can.
Reach out if you have any questions. I hope that it goes great for you :)
If my target goal for protein per day is 120 grams and I’m doing ADF, does this mean I need to consume 240 grams during my eating day to make up for the fasting day? Or…do I just stick to 120 grams of protein on my eating days? In case it matters, I am about 80 pounds overweight. Thank you. New to your channel and loving it.
Thanks for the kind words. I am glad that you are here :)
This is a great question. The answer is no. You don't double your protein intake when you are on ADF. I wish that it would help, but there is a limit to the amount of protein your body can use in a day. Make sure you are on the higher end of the ranges from this video (aim for 1 gram of protein per pound of goal weight) but going above that amount will just force your body to burn it as fuel.
I hope that your ADF is going great. I love 36-hour fasts. They have transformed my life. I hope you feel the same soon. Reach out if you have any other questions. I am here to help
@@GrowGrayMatter Thank you for the quick response and answering my question. I appreciate your time and expertise. I suppose I can aim for 170 grams on my eating days now that I know I don’t have to double protein for ADF. I was going with 120 grams of protein because I’m very sedentary while recovering from a fully ruptured Achilles tendon (and because I thought I’d have to double on ADF). Thanks again and God bless.
You are very welcome@@joelevartt3798. I am not online all day, but I do try to respond quick if I happen to be online. My lack of a social life is your gain :)
Definitely aim for the higher end. Even while you are sedentary. If anything, it will help you recover. I am sorry to hear about your achilles as well. I have worked with athletes that have gone through that. It is never fun.
It's always my pleasure to help
@@GrowGrayMatter Thanks for this answer--that's just what I was wondering about!
My pleasure to help :)@@elizabethkoenig5185
But if you’re eating Carnivore isn’t protein intake going to be higher than 20-35% ? Since all you calories are coming from protein? Also on Keto, newer studies have been saying fat and protein should be an equal split like 45%Fat :45% Protein :10% Carbs.
Good question. Most people on Carnivore would be in the 20-30% protein range because they focus on fattier cuts of meat. I am on a ketovore diet, so most of my meals have an equal number of grams of fat and protein per meal. But since fat has 9 calories per gram, it ends up being 30% protein. Most people that are ketovore/carnivore will then add extra fat on top of their meat intake (bulletproof coffee, butter on steaks) and will eat even fattier cuts of meat like bacon.
I have never been on a carnivore diet, but I do pay close attention to it. I would say that the overall message is to err on higher fat, not higher protein, in most cases.
I have not seen any studies that show that a 45% protein intake is better than 20-30%, but I don't have a problem with erring on the side of eating a little too much protein rather than too little.
The only concern with eating "too much" protein has to do with ketone production, so I aim for the maximum amount I can get while still making plenty of ketones. This is about 240 grams per day for me.
I am 55. Some influencers are saying that protein will spike blood sugar. That protein will have the same effect of a candy bar. I do OMAD and not loosing weight. I wish I could loose just 30lbs.
Thanks for reaching out. I have heard these types of comments myself recently. I see zero reason to believe it at all. Protein does cause an insulin release. This is great news because that is how the amino acids get into your cells so you can use them to build lean tissue. But protein also increase glucagon levels. This is also good news or else eating protein would cause or blood glucose to tank. That would be very bad.
I think the key is to find the right amount of protein for you and put the protein to work. If you eat the correct amount of protein, and are doing some resistance training, you shouldn't see any major change in blood glucose. I eat 240 grams of protein per day and my blood glucose is great. I do notice that my ketones will start to drop if I go above 240, so I have found the correct amount of my body. Let me know if you need any help dialing that in.
Have you tried ADF? I know a lot of people do well with OMAD, but I do much better with 36 hour fasts. I have used ADF, Modified ADF, and the 5:2 diet to lose 200 pounds. Here are my videos on those types of fasts, as well as a video that compares ADF and OMAD:
czcams.com/video/ebw63MmKDM0/video.html
czcams.com/video/OPdKtS5Cqr8/video.html
czcams.com/video/H11GlsSQ2-I/video.html
czcams.com/video/FTKsq7b7Gvs/video.html
I hope you find the plan that works for you :)
@@GrowGrayMatter thank you very much!!
Of course@@soniamoraes5389. We are all in this together :)
You have me so lost. I'm 300# goal weight is 200#. I've lost a significant amount already doing ADF OMAD, eating one meal every 48 hours. I'm eating 50 grams of protein every other day with 85/15 lean ground beef 8 oz, vegetables & butter every other day to keep the calories low. If my goal weight is 200 pounds should I be eating 175-200 grams of protein every other day on feeding days? Thank you.
I am sorry for the confusion. Congratulations on the progress that you have made!
I would definitely say that you should increase your protein intake. You are currently eating way less than the RDA (Recommended Dietary Allowance) for protein on your eating days. This is one of the reasons that I do not generally recommend combining ADF and OMAD. It is very hard to get all the nutrition that you need if you only eat once every 48 hours.
It is hard to say exactly how much protein you need without knowing how much fat you jave to lose, the type of diet you are on or whether or not you exercise, but here are some numbers to shoot for based on your goal weight:
The RDA for your goal weight would be 73 grams of protein per day
The low end of the typical recommendations for someone losing weight would be 145 grams
Most people in your situation would notice an improvement if they bumped their protein intake up. Either way, look for any signs that you are losing lean mass (decreased energy, loss of muscle size, etc) and take that as a sign that you need to make some changes.
I hope this helps.
@@GrowGrayMatter Thank you so much for the reply. Every channel on YT has a different perspective on diet it gets so confusing. Several channels said to stay at 1500 calories a day, then if doing fasting those days get no calories. I tried carnivore and ended up in the hospital for 5 days with a total colon impaction and almost got a colostomy and major surgery from that so I went back to eating vegetables. Maybe that's scared me off meat. I'll keep watching your videos, eating through out the day every other day would be very enjoyable. ADF you're still in a protein deficit on fasting days. If I can continue to lose more weight and eat more protein I'm all for that. Thank you so much for your reply.
@@eckankar7756 I completely understand the confusion. Everyone shares information about what works well for them, but it is clear by all the different opinions that there isn't one approach that works for us all. Trial and errors is the only way to find out best path forward.
I am definitely sorry to hear about your carnivore experience. That is another great example. Some people swear that it is the best thing since the sliced bread they can't eat :), while others do terrible on it.
Here are some videos that will help explains why I like the idea of getting plenty of good food on your eating days:
czcams.com/video/ebw63MmKDM0/video.html
czcams.com/video/t8WGN9v34C4/video.html
Reach out if you have any other questions.
@@GrowGrayMatter Thank you so much for your reply. I started ADF yesterday, today is my first day eating ~190 gm protein and veggies. I'll see how it does, I feel better already. It's a shame I've become afraid to eat. Maybe the practice of being addicted to food now addicted to food denial. I am focusing not as much on food now, but why I put the food in my mouth, it doesn't just jump in there. I appreciate the links, your channel and you reaching out to me. Thank you.
@@eckankar7756 You are very welcome. I hope that you are feeling great :)
How can we message you?
If you click on the channel home page there is a link to my facebook group, as well as Instagram Those are two options to reach out to me privately. You also should be able to find my email address on the About page of the channel. I hope one of those works for you :)
my goal weight is 250 pounds 1000 calorie diet i been on been shedding need help please
Hello. I will offer any assistance that I can. What else can you tell me about yourself (body fat level, activity level, current weight, etc)? And what questions do you have. You can also reach out more privately if you join the Facebook group or message me on Instagram.
I am here to help.
DR. O, My numbers are between 90-130g. I will need to eat more protein that I can bear.....2 pieces of fish+ 2 eggs + 2 cups of lentils are barely over 90grams....is too much for me!! I will try tough on week 17th. Can not drink whey protein as it cause me heartburn & allergies.
I know this seems like a bad thing on the surface, but one of the great things about adding more protein to your diet is that it is so filling. This is one of the main reasons that people typically lose more fat on higher protein diets. A diet that helps you control hunger while protecting lean mass is a win-win in my book :)
Here is the video about how protein helps during fat loss if you haven't seen it:
czcams.com/video/DLa2g4GSAO4/video.html
2 things that help me get more protein are 1) adding extra egg whites to my eggs, and 2) Greek yogurt.
Let me know how it goes :)
I already watched all your videos from that series! I just can not eat that much protein...I don't feel that well when I do it....but I will try you tips. THANKS A LOT!@@GrowGrayMatter (sorry about my english!)
Definitely don't force-feed yourself to the point where you don't feel well@@TheCaryHenriquez. Just focus on making every meal as protein-rich as you can. Slowly increase your protein a bit and see if you can find your sweet spot.
How many meals do you eat per day? This will help me offer better advice for you
@@GrowGrayMatter 3 meals every 36 hours!!
Thanks for sharing@@TheCaryHenriquez
You will definitely want to space your protein out to try to get at least 30 grams at each of those meals. 30 grams appears to be the magic number to make sure your body can stimulate the production of muscle. I personally think 40 grams is a bit better, but 30 should be fine for you since your goal weight is much lower than mine.
I talk more about the importance of spacing out your protein in this video comparing ADF to OMAD:
czcams.com/video/ebw63MmKDM0/video.html
Ok, so the recommendations vary greatly, half a gram to a whole gram per pound of body weight. I like your use of goal weight, though. I eat lots of fresh Irish grass-fed meat, fish, eggs, so never thought I had a problem eating that or beyond. But, counting calories on an app, turns out, for example, the leanest cut, fillet steak, is about 25g protein per 100g. I'd been counting that as 100g protein, and that seemed to work. But, if a decent fillet is 200g, and I my goal weight is 82kg, 180lbs, I would need to eat four of them in one day to meet my protein requirements. That seems wrong to me. And, incidentally, impossible to fit into my calorie restricted diet, unless perhaps I only consumed whey and water instead. Impossible with real food, certainly (currently 25-55-20 protein-fat-carbs, but even at 35 percent protein, I couldn't make it to that number). Is something wrong with how I am looking at this? Thanks. Get well soon, Oliver.
What is your calorie target per day? The key issue here is that meat also typically has a lot of fat, and fat has 9 calories per gram. That adds up very fast for sure compared to protein (4 calories per gram)
If you eat a steak that has an equal number of fat grams and protein grams, 70% of the calories will come from fat since it is so energy dense.
My diet is basically meat and vegetables, so I can get 180 grams of protein while eating about 2000 calories. I mainly eat chuck roast, ground beef, and steaks for my protein.
If you want to get more protein without a lot of calories, then you need leaner meats like chicken breast, fish (I eat tuna, salmon, and sardines), or leaner cuts of meat like sirloin, or leaner ground beef.
Also, if you are struggling to get to 180, you are probably just fine at 150. I say to aim for 2.2 grams/kg because if you aim there and fall short, you are still at 1.8 g/kg. This is just fine for 90% of people.
You got this!
Thanks for the well wishes for my son. He is on the mend. He didn't feel good this morning, but he was able to get in a bike ride today and is going to be just fine :)
@@GrowGrayMatter I suppose my question is about a gram of what I considered simply protein being only 0.26g. Fillet steak is the example I used, but would be similar for chicken breast. A good fillet, what you call fillet mignon in the US, I think, only has fat in its marbelling. It's lean tissue, but, if it's from a happy animal, some fat runs through to give the marbelled effect. It's the leanest cut of beef. Even that is just 26g per 100 protein, and 15g of fat. I had been counting it as 100g of protein. Chicken breast is similar, in 32g per 100.
So, say I follow the parameters, and want to consume, say, 200g of protein per day, do I need to eat 700g of chicken breast (7 modest breasts), or 800g of fillet steak, (4 steaks) just to hit the requirement? Or is the calculation based simply on counting meat weight as protein, 200g protein needed, here, eat 200g of this meat: done!?
My calorie target when fed is about 1300-1600, and I expend about 3250, sometimes more, if I push the exercise. 20-4 every day, and a 48h fast once a week... well, once every 6 days right now. I might be going too hard at it. This last 48h fast has me feeling sub-optimal, has been a struggle.
@@stephengallagher2209 You would need to aim for the protein grams target rather than the food grams target.
You would typically need to eat 2 pounds (900 grams) of meat to get 200 grams of protein. I typically eat 1.5 pounds (680 grams) of meat per day. Then I get protein from other sources (eggs, cheese, etc) on top of that.
I hope this helps clear things up
@@stephengallagher2209 I would guess that you are pushing a bit too hard. If you fight your biology too much, it starts to fight back.
We have similar energy expenditures per day. I can generally lose 2 pounds if I eat 16,500 calories per week. You are only eating around 7500.
As odd as it seems, bumping up your calories may even accelerate your weight loss if it help decrease stress and improve your physical performance. Play around with a few different calorie intakes and see how it goes.
Keep me posted
you're telling me i need to eat 17 eggs a day to be 70kg?
A protein intake of 1.6-2.2 grams/kg would put you at needing 112-154 grams of protein per day. I guess 17 eggs a day would be one way to go about it :). 5-6 grams of lean meat per meal would be another way to hit your target. I generally have a smoothie (with whey and greek yogurt), 5-6 eggs, and 2 servings of 5-6 ounces of meet per day. My goal is 180-220.
@@GrowGrayMatter thanks for responding, eggs are just the cheapest protein source since my budget is tight and food prices have really increased a lot over the last couple years in my country, i've been looking into protein powder and other sources of protein after watching your videos just to find something i'm actually capable of eating in a single day, turns out protein powder is just a little cheaper than eggs here so i can easily replace a meal with two scoops of that. going to try 5 eggs, 2 scoops whey protein, 1 cup cottage cheese, can of sardines and a couple tbsp nutritional yeast for the next 6 weeks, see if it's doable then. i'm so used to various kinds of fasting that it's genuinly hard to fit more than two meals into a day, just based on appatite and fullness. i've been stuck at 145kg (~300lbs) for years and have really struggled with it managed to lose 25kg early this year and gained it all back in a fraction of the time it took to lose, and now i'm thinking i lost it too fast with way too little protein. i really like the math you showed in these videos, it's so concrete and easy for me to wrap my head around.
Thank you for sharing and for the kind words@@SephirothinLEGO. I completely agree that the cost of protein is ridiculous. I hope that you can find a way to make it fit into your budget. It will be worth it in the long run :)
This entire series should be a big help. The first video covers why we see such rapid weight regain when we don't take care of our muscle during weight loss. The restof the videos show you how to make this attempt a lot more successful for you :)
czcams.com/play/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1.html
Reach out if you have any other questions. It sounds like you are on the right track.
No, eating more protein will not ruin your fat loss. There is new science confirming that, also, it does not make sense. Say you are on a calorie deficit, yet you consume diet that derives most of calories for protein (say 300 g of protein on a 1700 calorie diet, with 1000 calorie deficit). Your body is not going to dissolve muscles for extra energy, but fat. It would make 0 sense to dissolve muscles rather than fat, musles are disolved when protein is needed and is not a preferred option for body. It would be highly illogical to lose muscles just because you are eating more proteins. What is ketosis anyway, you are going go have more glucose from protein being used for energy but you are also going to have ketones from both fat from tissue and protein from food. You might have some glucose but if it is not enough fat is going to be used maybe not in the brain, ketosis is not goal per se if you are trying to lose weight and protect your muscle mass.
I agree with a lot of what you are sayin here. But I never said that eating more protein will ruin your fat loss. The entire point of this video was to make the argument that eating more protein is better. I am also a very big fan of using protein-sparing modified fasts (as you described) when on a low calorie diet.
As far as ketones go, they have been proven to have anti-catabolic muscle sparing effects. This has been known since the fasting studies in the 1960's.
I agree that you should choose optimizing protein over chasing high ketones if you want to preserve lean mass, but you can do both is you find the correct protein intake. I eat 190-240 grams of protein per day, and I am in ketosis the huge majority of the time.