How To Calculate Your Recommended Protein Intake
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight. To maintain nutritional balance, the U.S. Department of Agriculture’s MyPlate guidelines recommends protein make up about a quarter of your plate.
To calculate the target number of grams of protein you should eat each day, take your body weight in pounds and multiply it by 0.36. The result should get you within the recommendation to source 10 to 35 percent of your daily total calories from protein. Usually that means having some kind of dairy at each meal plus a piece of meat the size of a deck of cards thats 3 ounces or the equivalent amount of plant-based protein at lunch and dinner.
Keep in mind that these recommendations may change depending on age and health. The recommendation changes for athletes, too. People who exercise frequently or are training for a race need to increase their protein intake to between 1.1 and 1.7 g per kg of body weight daily. Anything over 2 g per kg of weight is considered excessive.
Can You Lose Weight On A Low
Any type of diet where less energy is consumed than used will result in weight loss. This also applies to a low-carb diet where fewer calories are consumed than before. But if you eat the same amount of calories, a low-carb diet will not result in greater weight loss than a high-carb diet.
Low-carb diets do not cause more long-term weight loss than high-carb diets.
What Is Protein How Much You Need Benefits Sources More
Protein needs no introduction. You likely already know it as one of the three major macronutrients that make up your diet .
There are hundreds of products from supplements to energy bars designed to make it easy to get your protein fix. There are even entire diets based on upping your protein intake, such as the Atkins diet or the paleo diet.
But what is protein all about anyway? And what benefits does it offer the body?
Dig in here.
Don’t Miss: Diet For Flat Stomach And Big Booty
The Disadvantages Of Consuming Too Much Protein
My last couple of articles have looked at protein and the health benefits it can provide. Although it is a fantastic macronutrient that acts as the building blocks for your body, protein is is not without its faults. Consuming too much protein can cause a number of health problems. In this article I will be discussing some of the potential problems associated with overdosing on protein in greater detail.
1) DEHYDRATION:- According to this study increasing your protein intake can also increase levels of dehydration. The study looked at five endurance athletes who consumed low, moderate and high levels of protein over a period of four weeks. The findings revealed that as protein intake went up, hydration levels went down. Dehydration can put you at risk for a number of health problems and heat related illnesses.
2) INCREASED FAT STORAGE:- One of the common misconceptions surrounding protein is that you can eat as much as you like and you will not get fat. However, the simple truth is that if you eat too many calories any excess will be stored as body fat. Increasing your protein intake and reducing your carbohydrate intake whilst staying within the limits of your daily metabolism can stimulate fat burning in your body. However, increasing your overall caloric intake by eating more protein will ultimately lead to fat storage.
How Does The Dukan Diet Work
There are a number of claims as to why the Dukan Diet works.
You May Like: Do You Have To Count Calories On A Keto Diet
What Happens When You Eat Too Much Protein
Too much protein worsens kidney and liver problems. The bad effects of excessive protein consumption include protein poisoning, ketosis, malnutrition, nausea, bad breath, indigestion, and death. It is not advisable to take more than 0.8 grams of protein foods daily. Protein from animal meat comes with unhealthy saturated fat, which can cause heart problems. Opt for plant-based protein instead of animal protein when going on a high protein diet.
Ketosis And Weight Loss
Another advantage is a high protein diet allows the body to undergo ketosis. This is the stage when the body begins to burn fat instead of carbohydrate-derived glucose as its source of fuel. This is due to the limited availability of glucose, due to restricting carb intake.
If you reduce your intake of carbohydrates and increase your protein intake, weight loss can be achieved more easily.
It is important to keep in mind that these benefits may not be equal for everyone. It is always important to consider individual differences in health status and food preferences when making changes to any diet.
Don’t Miss: Cleveland Clinic Cabbage Soup Diet
Optimizing Your Protein Intake
Not all protein is created equal. For example, protein sources like red meat and dairy may contain high amounts of saturated fat and cholesterol. These are the food components that can be dangerous in high amounts and may increase your risk of a heart attack, stroke or cancer. Although a nice steak contains high amounts of protein, do not sacrifice fruits and vegetables for its sake. Make sure to include vegetable-based protein sources too. Certain beans such as lentils and black beans contain high amounts of protein, as do grains like quinoa and bulgur.
What Is A Lot Of Protein
A high-protein diet doesn’t look the same for everyone. The amount you need depends on your age, sex, activity level and other health considerations. According to the USDA, most adult women need 5 to 5.5 ounces of protein per day, and most adult men need 6 to 6.5 ounces. Another way to think about it is in terms of grams, where the recommended daily allowance is 0.8 grams of protein per kilogram of your body weight. For a 150-pound person, that’s about 55 grams of protein. Technically a high-protein diet is anything beyond that recommendation, although it can also be much more up to 3 grams of protein per kilogram of body weight per day.
You May Like: Dieting And Exercising But Still Gaining Weight
Protein And Food Allergies: What To Know
Food allergies occur when the bodys immune system attacks certain food proteins. Your body will fight back by making its own proteins, called IgE antibodies, or immunoglobulin E. If you have an allergy to a certain protein, the next time you eat or drink something containing that protein, youll experience an allergic reaction, such as itchiness or trouble breathing.
Many of the most common food allergies are associated with foods that are high in protein, such as eggs, peanuts, tree nuts, and fish.
You May Have Digestive Issues
A large percentage of people who habitually consume inordinate amounts of proteins suffer from constipation. It could be because their diet lacks fibre. You are just as likely to get diarrhoea if you binge on proteins. Your body can be overwhelmed by the vast amounts of proteins, leading to many trips to the toilet!
Also Check: Mayo Clinic Diet To Lower Triglycerides
How Much Protein Do We Need
Short answer: It depends.
Lets look first at the current Recommended Daily Allowance .
The RDA for protein is 0.8 g/kg the more you weigh, the more protein you need:
- A 150-lb person would need 68 x 0.8, or about 54 grams of protein a day.
- A 200-lb person would need 91 x 0.8, or about 73 grams of protein a day.
That generally works out to about 10 percent of daily calories coming from protein.
RDAs were originally developed as a way to prevent malnutrition to represent the minimum amount of a nutrient we need to not die .
Youre not dead is not the same thing as Youre kicking ass.The RDA for surviving may be different than what we need to thrive.
The RDA is also a very general recommendation. It doesnt take other things into account, such as:
- How much total energy we eat or need
- Our carbohydrate intake
- What activities we do
- How eco-friendly various protein sources are
The Institute of Medicine suggests a huge range in individual protein requirements from 0.375 g/kg to 1.625 g/kg body weight .
In other words, our hypothetical 150-lb person might have protein needs ranging from 26 to 111 grams per day.
Well that narrows it down nicely, doesnt it!?
Protein in our food is made up of many different building blocks, or amino acids.
Most people focus on Recommended Daily Allowance for total protein, but they dont think about how much of each amino acid they might need.
Every day, you need this much of these essential amino acids:
Protein Consumption In The American Diet
Men should aim to consume 56 grams of protein daily while women should strive for 46 grams daily. Given the many protein supplements on the market, you might think that these levels are hard to reach. But in fact, most Americans easily meet these recommendations. A study published in the May 2008 issue of the “American Journal of Clinical Nutrition” found that only 8 percent of adult women failed to consume the daily recommended intake of protein.
Also Check: Will Keto Diet Help Lower Triglycerides
Advantages Of Atkins Diet
Quick Weight Loss
The greatest advantage of Atkins diet is that those who stick to it, experience considerable and quick weight loss especially in the induction phase. These results motivate them to complete the remaining stages.
Protein and Fat Rich Foods
The chart contains the foods rich in protein and fats unlike many other diet plans.
Simple and Tested
Atkins Diet Plan is among the simplest diet plans available today and all you need to know is some simple facts about carbohydrate count of some food items.
Atkins diet has some great health benefits as it reduces blood glucose level to the benefit of diabetics and pre-diabetics. It results in the increased levels of good cholesterol and improves concentration of mind.
High Protein Diet Plan For Weight Loss
Protein-rich foods make up a large part of our primary food groups and protein is one of the three vital macro nutrients that our body needs for survival. The other two nutrients include fats and carbohydrates.
There has now been a decent amount of research showing the benefits of eating large amounts of protein to lose weight and become healthier. However, we need a better understanding of how a protein diet works.
Protein has many uses in our body which we will soon discuss, but we also need to understand that we need the other two macro nutrients in our diet as well to live a balanced and healthy life. If you need to lose weight, a protein diet will work wonders but how do you cope with the potential ill-effects?
Lets start off with some of the most prominent uses of protein in our bodies:
Debunking The Myth That Americans Dont Get Enough Protein
Theres a commonly held belief that Americans dont get enough protein from their diets. A quick walk through the grocery store reveals hundreds of products that are marketed as great sources of protein. The number of protein callouts is so excessive, youd think there was a major protein deficiency in our country.
Not so. The average American gets about 15 percent of their calories from protein, which falls within that 10 to 35 percent sweet spot. And in fact, most Americans get 2 times as much protein as they need.
The Dietary Guidelines for Americans 20152020 found that teenage boys and men actually take in more meat, poultry, and eggs than recommended. Protein comes with a host of health benefits, but it is possible to overdo it .
If Youre A Fitness Professional / Nutrition Coach:
- Understand the basics of a high-protein diet.Know when, how, and for whom high-protein diets might not be appropriate. If in doubt, learn more from trusted medical and research sources which, as always, does not include random people of the Internets.
- Help people understand as much as they need to understand in order to make an informed choice, with your guidance.Your clients will likely have questions. Prepare your answers in advance.
- Refer out as needed.If you think a client might have an underlying health condition, work with their doctor to make sure they dont have kidney or liver disease that a high-protein diet should be avoided.
- Stay within your scope of practice.Remember: Unless youre licensed for medical nutrition therapy, youre not authorized to prescribe any type of diet for medical conditions. Dont tell your client with kidney disease that they should go on a high or low diet to treat their disease.
Read Also: 5 5 5 Diet Meal Plan
Top Sources Of Protein Beyond Whole Foods
Even though protein is found in many whole foods, there are hundreds of manufactured protein-packed items. Protein powders, protein energy bars, and even protein-boosted breads, pancake mixes, and chips are available to you.
These products may be appropriate for certain people who are supposed to take in more protein than the usual recommendation. Athletes, for instance, may benefit from ingesting protein within an hour of working out. A study published in the American Journal of Clinical Nutrition showed that a large single dose of 25 g of protein after exercise can increase muscle protein synthesis. That could explain why protein shakes are so often associated with body builders and gym rats.
Elderly people who have trouble eating and drinking enough protein during the day, sometimes as a result of a decreased appetite, can also benefit from high-protein products and shakes, according to an article published in the magazine Aging Well. Protein is important for this group because the bodys protein stores naturally decline as people age. In fact, people lose 3 to 8 percent of their lean muscle mass each decade after age 30, per a review published in the journal Current Opinion in Clinical Nutrition & Metabolic Care. Without enough protein, these older adults may experience general weakness , fatigue, decreased mobility, and weakened immune systems.
Your Breath Will Get Extremely Stinky
Many people who scarf a lot of protein do so because they’re cutting back on carbs. And when you’re on a low-carb diet, the body turns to stored fat for energy. Although this may be a good thing for your abs , it’s not so great for your breath. “When you don’t eat enough carbs, the body burns fat and protein for fuel. It does so by a process called ketosis. Unfortunately, ketones have an awful smell that cannot be masked by brushing or flossing,” says registered dietitian Isabel Smith, MS, RD, CDN. Cutting back on your daily dose of protein and upping your carbs can remedy the issue, as can doubling your water intake.
You May Like: Parineeti Chopra Weight Loss Diet
The Downsides Of A High
Managing an ideal protein intake is important because focusing exclusively on steak and eggs can come with downsides. If you eat more protein but rid your diet of whole grains or vegetables, you may not be eating enough carbohydrates to support your energy levels during exercise, says Goodson.
There’s also the risk of eating too little fiber. “Fiber works as a prebiotic in your gut to feed healthy bacteria and promote healthy digestive function,” she says.
“It all comes down to what you’re taking out. If you’re removing baked goods and sugary cereals, great! If you’re removing veggies and quinoa, then you should reevaluate your high-protein diet,” Goodson says.
It’s also possible to gain weight on a high-protein diet. “People make the assumption that eating more protein will automatically help with weight loss, but that’s not necessarily the case. Your body can still convert extra calories into fat,” says Moskovitz.
The bottom line is that eating a high-protein diet is generally OK for most people.
If you have healthy kidneys and no pre-existing conditions or disease, a higher protein diet is safe, says Goodson. If you still have concerns, its always a good idea to talk to your doctor before making changes to your diet.
What’s A Protein Lover To Do
If you want to maintain a high protein diet, the details matter:
- Find out from your doctor if you have any health conditions that might make such a diet risky
- Get your protein from healthy sources such as low-fat dairy products, fish, nuts and beans, lean chicken and turkey avoid proteins sources that contain highly process carbohydrates and saturated fat
- Spread your protein consumption across all of your meals throughout the day
- Choose a well-balanced diet that includes lots of vegetables, fruits, and fiber the Mediterranean diet or the DASH diet are good starting points.
You May Like: Diet Pills That Burn Fat Fast
Disadvantages Of A High Protein Diet
Often, good things attract unappealing consequences when done excessively. Some of the disadvantages of this diet are short-term, while others are long-term effects.
The short-term side effects of this diet include constipation, diarrhea, bad breath, and dehydration. The long-term risks include ketosis, malnutrition, kidney damage, and liver damage.