Location: Land of Vikings and Salty Black Licorice
Posts: 119
S/C/G: 132kg/122/80kg
Height: 175cm
Calories counting and protein
I looked through the Q&A and didn't see this covered. I just started this calorie counting and boy...wow....I didn't realise how many calories I ate a day. EEEEEEEEEK! Anyway, my question is, how much protein should one have? I am scared that I am not getting enough because I feel run down.
I eat around 1800 cal a day and aim for 70-80 grams of protein. I know some people might say that's low but I've done a lot of reading and research and people in general get too much protein. I was on a high protein diet in the past, lost 60 lbs and also lost my gallbladder. Found out later that too much protein can over work your gallbladder and that could have been the cause of my gallstones. Now I keep my protein around 15% of my daily calories.
I'm partial to the 1gram per pound of lean body mass. But, since I don't know my bf% I aim for something close to 100g when I'm weight training. When I'm not, its less because I'm not eating as much. Today I won't be exercising (I've been sick) and my plan for the day has 60grams.
I'm certainly not an expert on this, but I think it depends on a few things. If you're exercising intensely or doing serious resistance training to build muscle, you'd probably need more protein. If you're doing lots of cardio and endurance stuff (like running) you might need more carbs.
Also, the balance of protein, fat, and carbs that keeps us feeling satiated varies a lot individual to individual, just by how our bodies work and our personal preferences.
As I've reduced calories, I've had to eat a higher proportion of protein to feel full enough. At this point I eat 1500-1600 calories and try to get 90g or more of protein a day.
As you can tell, you'll get lots of different opinions so the best thing to do is try to see what works for you.
I've calorie counted for years but never paid attention to the breakdown of what I was eating but when I finally started to log my food, I realized my protein intake was extemely low. Now I aim for a 40/30/30 breakdown of percentages for protein/carbs/fat. I was also eating very low (too low) fat. Healthy fats are okay and I as just eating all carbs. I don't often get to the 40% protein so the 40/30/30 split is more often carbs at the 40%.
Anyhow, it has completely opened my eyes to what I eat and absolutely helped me lose the last few pounds.
We need much less protein then others would have you believe. Humans only need 8 grams per day for survival, although for optimal functioning you will definitely want and need more than this.
From what I've read aiming for 10-15% of your daily intake from protein is sufficient. If you want to get more specific the maximum RDA for protein is .8 grams per kg of weight. That should be sufficient even if you are weight lifting. The fact of the matter is, that extra protein not only puts more stress on your kidneys and gallbladder, but it can also contribute to bone loss. Your body uses calcium to break down protein, so if you don't consume enough, it'll take it from your bones. I really wish people knew how bad it is to eat too much protein.
Location: Land of Vikings and Salty Black Licorice
Posts: 119
S/C/G: 132kg/122/80kg
Height: 175cm
wow! lots of different opinions! Thanks!!! I have been getting around 90grams(which is low looking at Zenor77s post for protein/weight ratio) and feel pretty run down but I started thinking that this could also be because I have given up sodas and chocolate(YIKES...smoking is next. Luckily I am just a social smoker). Not that I NEVER have them but I am aiming for only once a week at the most. I will see how this is working out in a week or two and if I need to rethink my proteins I am sure I will be back asking for suggestions.
I suspect that your proteins might be fine. The "run down" feeling might be your body adjusting to the loss of caffeine from the sodas and chocolate. When I first cut way back on my sodas and coffee, I did have a hard time at first. Now I drink one cup of coffee in the morning and one diet coke about every other day.
Also, what kind of exercise are you doing? I have noticed that if I am better about exercising, I tend not to feel as sluggish during the day (and I sleep better at night). Maybe picking up your exercise a little will help?
Location: Land of Vikings and Salty Black Licorice
Posts: 119
S/C/G: 132kg/122/80kg
Height: 175cm
Right now I am mostly just doing the elliptical machine, rowing and some light lifting for my upper body. I don't want to over do it since I have been so unproductive(sounds better than lazy) for so long.
I don't want to over do it since I have been so unproductive(sounds better than lazy) for so long.
Obviously I don't know your health or fitness level, so this is a very general comment, but I know that a LOT of women take this attitude towards working out ... and it's not always, well ... right.
Unless you're dealing with specific health issues, in general you can push your body pretty hard (and should) when working out. Most women have a fear of working out hard (not all ... I think a lot of the women here would be exceptions to the rules) or of "bulking up" when they workout.
I would challenge you to push yourself more with your exercise. Check out the exercise and weight lifting forums here and see what advice you can get. For me, my weight loss didn't really kick into high gear until I began to really challenge myself in my workouts ... really push and go further than I thought I was capable of. Suddenly my metabolism shot thru the roof and I started to feel GREAT - and the pounds dropped off.
I agree w/increasing the exercise BUT . . . I went 'gung ho' with it a few times when I had been 'unproductive' and literally could not move for days. Once it was from walking up and down small hills and once it was from bicep curls.
Increase your exercise but do it carefully and build up to it. You DO NOT want to make yourself so sore that it knocks you down for days.
Intervals on the ellipctical and rowing machine are a good way to increase your endurance. Increase your wts by a few lbs, even if you have to decrease the number of reps or sets. When you increase your strength and endurance, you can start really pushing it.
We need much less protein then others would have you believe. Humans only need 8 grams per day for survival, although for optimal functioning you will definitely want and need more than this.
From what I've read aiming for 10-15% of your daily intake from protein is sufficient. If you want to get more specific the maximum RDA for protein is .8 grams per kg of weight. That should be sufficient even if you are weight lifting. The fact of the matter is, that extra protein not only puts more stress on your kidneys and gallbladder, but it can also contribute to bone loss. Your body uses calcium to break down protein, so if you don't consume enough, it'll take it from your bones. I really wish people knew how bad it is to eat too much protein.
Anyway, I'll get off my soap box now.
Well, you say this is an "opinion" and I say it is a well-researched, easily documented and backed up point of view, and one that I happen to agree with 100%!
I shoot for about 20-25% protein. I usually end up at 60-70 grams per day. I do appreciate your comments on calcium needed to break down the proteins. I wasn't aware of that. I will definitely make sure that @10% of my proteins come in the form of a glass of milk or yogurt and that I don't overdo a good thing.
Calories counting and protein
