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25.01.2016
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I am a New Zealand registered nurse and nutritionist (Grad Cert Sci: nutrition, Massey Univ). During the first couple of weeks, the researchers tinkered with participants’ diets to determine exactly how many calories they needed to maintain their body weight.
That worked out to volunteers eating an average of 47, 139 or 228 grams of protein per day.
But people in the low-protein group stored more than 90 percent of their extra calories as fat and lost body protein (muscle mass), while other participants gained both fat and healthier lean muscle, researchers reported in the Journal of the American Medical Association.
Essentially carbohydrate stayed the same, but the ratio of protein to carbohydrate changed. So as you can see – the group that put on the most body fat was the low protein group. Even a University Professor in New Zealand has stated in a National Publication that a low protein diet is better than a high protein one as people gain less weight on it! Dr Kate Scott in a letter (which Jamie pointed out) to the editor in New Zealand Listener, which was in response to an excellent article by Nutritionist Jennifer Bowden, on the importance of protein intake for weight loss.
You see like the others Dr Scott has not bothered to look at the actual amount of fat gain in the study.
What I actually wanted to look at when I started writing this post was the amount of protein per kg per day that allowed people to gain a remarkable 3 kg of lean mass in just 8 weeks! You really have to laugh at researchers like Dr Scott who put so much weight in epidemiology. You’d think with the sophisticated measuring devices available now (BIA, DEXXA, BODPOD), they could report something more accurate. Again this emphasises to me the importance of maintaining a good protein intake, especially if you are wanting to lose weight. I love the idea of different assignments each week, what a great way to have fun goals to reach each week.
I don’t track protein, as a vegan I incorporate a lot of various sources for protein. Getting back into running, so painful but I love hitting that point where it changes from impossible to easy. I realized that I have been real low on my protein so I’m going to keep working on it to see what I can learn about my body! Oh man I HATED getting in the extra 5 hours of cardio mainly because I was a procrastinator (heard that before?) and waited until Friday to cram 2:40 minutes in! I am SO glad to know you have a stash of split peas in that darling owl if you ever need them – what awesome gifts from an incredible gal. Thanks for your help in keeping me on track and physically fit – you are certainly my HERO!! I don’t track my protein but on the random days I roughly tally it up, I eat about 70-90g!
I’ve been making your protein cakes since last summer (thank you for sharing them, they are SO good!) and I just wanted to say that it works just as well without oiling the bowl first. There isn’t really a definitive answer as to how much sugar one should consume in a day. Using 40 grams as the Daily Value for added sugars might reveal how much sugar per day is ideal for our body. Have you ever eaten something high in sugar and then a few minutes later, you find yourself hungry again? Enter your email address to subscribe to this blog and receive notifications of new posts by email. Studies show that protein is the most sating while carbs are the least sating macronutrients.
Although protein slightly increases insulin, there is no need to worry about negative effects on weight loss. There are other factors such as gender or age that may affect protein intake, but they are less relevant. As mentioned above it's better to use your lean mass weight when calculating your protein intake requirements instead of your total weight. Depending on your approximate fitness level, you will need to use a formula best suited for your needs. Not the most accurate but can give you a rough idea - it uses your body measurements (waist, hips and neck).
3) Using DEXA (Dual-energy X-ray absorptiometry) which is the most accurate way of measuring body fat. To make it easy for you to calculate your ideal protein intake on a ketogenic diet, we developed a free online keto calculator, KetoDiet Buddy - try it now! The reason you should try to get grass-fed meat is mainly for its more favourable fat profile and micronutrients rather than protein itself.
Always avoid farmed fish, farmed pork and animals fed with hormones and antibiotics which can damage your health in the long-term. If you want to find out more about the difference between grass-fed and grain-fed meat, Mark Sisson has explained if perfectly in his article here. A secondary concern is often raised against the potentially bad effect of high-protein diets on the liver.
To sum up, there is no evidence that increased intake of protein causes kidney damage, liver failure or osteoporosis. Recently, a study was published with a press release claiming “Meat and cheese may be as bad for you as smoking“. Increased amount of protein is generally recommended for physically active individuals, elderly people and those recovering from injuries. If you are concerned about denatured protein powders, have a look at this post from Mark Sisson at Marks Daily Apple.


You may find it hard to meet your macronutrient targets, including your ideal protein intake.
As you progress with your diet, you can monitor your progress over time (macros, calories, weight, body fat %, calories, etc).
There are also a few alternatives to whey and egg white protein powder (pea, hemp and other ) which may be the best way to boost your protein intake if for any reason you avoid all animal sources.
Please note that due to the high volume it can take us several days before we can approve and reply to your comment. I am on a keto diet and I'm being told, to lose weight, I should stay under 70g of protein a day. I am a Certified Zone Instructor, and have worked teaching Zone diet principles to hundreds of clients over the last 10 years. George Bray from the Pennington Biomedical Research Center in Baton Rouge, Louisiana, recruited 25 young, healthy volunteers to live in their lab and eat a prescribed diet for two to three months.
One-third of the participants were fed a standard diet with 15 percent of their calories coming from protein, while the others ate low- or high-protein diets with either five or 25 percent of calories from protein.
The low-protein diet group put on about seven pounds per person, compared to 13 or 14 pounds in the normal- and high-protein groups. They make no distinction about the type of weight gained, nor do they make any point about the difference in fat gain, between the groups. In contrast, the high-protein diets led to changes in lean body mass and helped participants burn calories. David Heber, director of the Center for Human Nutrition at the University of California, Los Angeles, and co-author of an editorial accompanying the new study. You simply cannot use a study where people are deliberately overfed in order to gain weight, to prove a point about weight loss.
I am surprised though that people put on 3kg of lean mass just by eating more especially when living in the lab. I was part way through a comment when I got jumped on by a 6 year old and wrote something like djgfiowhegv0p9ih3ob, then my browser closed…. In both groups that increased lean mass, resting and total energy expenditure also increased, but not however in the low protein group. Typically weight loss diets decrease all macronutrients, as they focus on calories alone, which is likely to result in lean mass loss and lowered resting energy expenditure.
Pay attention to ingredients lists – when shopping, make sure to check the ingredients list, not just the nutrition information. Grant yourself a sugar quota – if you are finding it really hard to cut back, allow yourself to have one item, like a small dessert, something you REALLY enjoy. Watch out for liquid calories – you now know that soda contains 100% of your Daily Value of sugar, but what about mixed drinks!
Shakeology can cure a sweet tooth – One of my main vices for sugar cravings is Shakeology. This is a myth; the ketogenic diet is a diet high in fat, moderate in protein and low in carbs.
In other words, if you eat enough protein, you will feel less hungry and eat less calories. Protein is the most important macronutrient for preserving and building muscle tissue, especially for physically active individuals. This means that people who are physically more active have higher protein requirements than those whose lifestyle is sedentary. Eating enough protein is important for preserving and building muscle mass while eating excessive amounts of protein will likely put you out of ketosis.
As a guide, the average recommended percentage of body fat for women should be 18-25% and for men 10-15%. Essential body fat is vital fat mass you cannot lose and it's 11-13% for women and 2-5% for men. If you can't afford or it's hard to find grass-fed meat, you can have some grain-fed meat, too. If you want to read more about which protein sources to avoid, check out my Clean Eating Challenge. There is little research data to suggest any negative effect of high-protein diets on kidney function or kidney stones and only people with kidney problems need to be alert.
In the short-term studies that have been performed, the ketogenic diet has been found to cause no damage to the liver (Lyle McDonald, "The Ketogenic Diet", page 77-78, 1998). This study kind of reminded me of the Harvard School study from 2012 which linked the consumption of red meat to cancer and which I have written about in my post here. You can try whey, casein, milk, egg white, hemp, hydrolysed gelatine or other types of proteins that are easily digestible and great for post-workout snacks. It also lets you filter all meals according to you needs (net carbs, protein, fats, time to prepare, etc.). It uses these data to calculate your macronutrient requirements and will warn your when you don't meet them.
The only difference is that there is less water so the nutrition facts per 100 grams are slightly different. I used the cyclical keto diet before which was 6 days on keto and one day to carb up and worked real good for me. I know that CKD works well for some people and you can try it if you are physically active. More recently after finding that eating Paleo food choices was the "icing on the cake" health wise, I have become a Paleo enthusiast and teacher. She is simply wrong, study after study has shown that a higher protein diet used for weight loss, maintains lean mass, gives superior appetite control, and in this way helps those who are overweight eat less and lose it more easily.
So the formula that many in the fitness world subscribe to of not less than 1.0 gram per lb, seems to be a good guideline if you want to gain mass.
Or did they have a gym facility there where they would spend their evenings rather than going to the pub? Even with a very exact program of training for lean gain and a targeted diet, I’d be happily surprised to see half that in someone I was training. MY PHOTOS ARE COPYRIGHTED AND THEY ARE NOT TO BE CHANGED OR ALTERED IN ANY WAY SHAPE OR FORM WITHOUT MY CONSENT.
Unlike carbs, which are not essential for our body, protein and fat are a vital part of our diet. This metabolic advantage is not significant (around 100 kcal a day) but every little counts!


A more accurate estimate, especially for people with high body fat, can be reached by calculating protein intake from lean mass, which is calculated as total body weight minus body fat. This is down to excessive protein converting to glycogen which may prevent your body from entering ketosis. Although this rule applies to the vast majority of people, the protein requirements for athletes are higher. Without going into details on how poorly the research was done and how ludicrous the press release was but I highly recommend reading an article written by the amazing Zoe Harcombe: Animal protein as bad as smoking? Just be aware that some products may contain unhealthy ingredients such as soy, artificial sweeteners, gluten or even milk from hormone-fed cows.
I use whey protein for making sweet treats like low-carb waffles, smoothies or even for making savoury baked goods. Furthermore, you can track your body measurements and monitor your micronutrient intake (potassium, magnesium, sodium). It provides the information you need to understand why you may experience a slowdown in your weight loss and how to overcome it. In this article I am going to elaborate on the things most people fail at and give you an insight why. However, if you also want to lose fat, excess carb calories as in this study would not be a great idea.
Too much protein can kick you out of ketosis, while too little protein may cause muscle loss and increased appetite. Make sure you eat at least the minimum amount of protein to prevent losing muscle tissue during the diet. Also, I will break down what is necessary in order to put on a few pounds of muscle mass ONLY with food without spending money on expensive supplements.The Truth about building muscle!Lately, everybody is promoting products which guarantee the increase of muscle mass for a short period of time. This large quantity of insulin mops up the excess sugar in our bloodstream, causing our blood sugar levels to rapidly dip below normal, causing us to feel hungry once more.
Sugar is HIGHLY addictive: the more you eat, the more addictive it becomes and the MORE it takes to satisfy you. You can use skinfold calipers, visit a specialized centre with body fat testers, or use scales that show percentage of fat. Once per week I buy the order for the person behind me in line (at Starbucks) since I go there so often I figure I might as well do something nice.
So even though we have eaten a high-calorie meal or food, we are induced to feel hungry again within a short amount of time. One of my students surprised me and bought concert tix for Kevin and me to go to the CO symphony next weekend! If you fall into the category of people who have been training for more than 6 months, but cannot see any results, it means you are not eating properly.At this point, most gym goers look for a quick solution and tend to buy the newest supplements on the market, needless to say without any success. I have seen plenty of guys who give up just because they don’t see any progress and blame their genetics. There is no magic pill that can radically change your physique, but there is also no substitute for healthy diet and hard training.Diet – The Importance of Food in Gaining Muscle MassNo matter what you do, if you don’t eat quality food there is no way you can build muscle.
If you don’t supply your body with the needed nutrients within that period it is impossible to add size or strength. Basically, you tear down your muscles in the gym and afterwards supply them with enough macro and micro nutrients so they can successfully grow bigger.Firstly, you MUST be on a daily caloric surplus, meaning that you must eat more calories than what you have burnt during the day.
For example, if I want to maintain my body weight I need to eat 2000 calories, but if I want to gain muscle I must eat 2200-2300 calories a day.
Depending on your metabolism, height and age, your caloric intake would be different than mine, but it is the first step to ensure that you actually gain weight.
There are various sites that you can use to see how much calories you need daily so you can build muscle. It will also display how much fats, protein and carbohydrate should consist in your daily caloric intake.Furthermore, it is highly necessary to make sure that you consume enough protein.
Again, it is a slow process that takes time so you must always look forward and keep your eyes on the prize.
Don’t limit yourself by numbers, but try to increase your protein intake as much as you can.This table is an example of how you can consume enough protein disseminated in 6 meals. However, most people think they eat enough, but in fact they eat far less than needed in order to have any success. You can get your daily protein intake from meat, milk, eggs, fish and so on, but gaining muscle mass also includes eating tons of complex carbohydrates and healthy fats.
Moreover, you don’t need to spend too much money on those foods, because most of them are relatively cheap.
If you are already doing this, but cannot see any visible results it means that you are not in a caloric surplus. If you can’t eat 2000 kcal a day, but this is the number you must hit in order to build muscle then you need to gradually learn how to eat more. Your stomach actually starts to enlarge and you are physically capable of eating more food.Cheap Meal TipsThese are some things I personally cook, because they are easy to make and quite cheap so it could be beneficial for everyone.
Get a blender and throw in 2 bananas, 2 spoons of honey, 300-400 ml milk and 200 grams of cottage cheese. Wait 2-3 minutes until the cheese starts to melt and enjoy the meal.Casein shake before bed.
Mix up 100-200 grams of cottage cheese, 250 grams of yogurt and a fruit by choice (I use mango or pineapple).
Because cottage cheese is slowly digested protein (Casein) you can go to bed knowing that it will maximize your results.ConclusionDon’t take food for granted, wisely choose what you eat. Protein is nothing but food on powder and could be easily substituted by real, high quality meals. People who train properly and have a good diet can gain only so much – around 4-8 kg’s of lean muscle a year.
I like how you stress food being the important part and really being disciplined about sticking to it.
I wrote an article about bulking and how for most people it isn’t needed and they do it entirely wrong.




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