Observation of 1 day of high protein

#1

Sunday night I read an article that mentioned a study that found moderate and high protein hypercaloric diets increased lean mass while low protein hypercaloric decreased lean mass (all three diets included the same amount of moderate carbs, and all participants gained similar amount of body fat). I wondered, what if my eating only 65-75g of protein a day is causing me to lose lean mass? I’m already TOFI and I don’t want to make it worse. So I decided Monday I would eat high protein instead of moderate protein.

Result after one day: By night time I was ravenous. I ended up having to eat almost 500 more calories than I normally would. With moderate protein/high fat I’m satiated on much less.

I’m ZC btw.

And you know what the stupid thing is? I already proved to myself that I’m losing bf and gaining lean mass, because the scale hadn’t budged in 3 weeks, yet my clothes keep getting looser. Duh.

(Guardian of the bacon) #2

I didn’t think low/moderate protein is part of a ZC diet? I believe the ZC groups recommend eating to SATIETY and not restricting calories.

(roxanna) #3

I do notice that on some days when my protein is higher I am hungrier. It doesn’t always happen though which is strange.

#4

You’re right, ZC doesn’t follow high protein/moderate protein. Unfortinatrly I gained a lot of weight eating ZC the way they prescribe. Now that I am eating ZC but with high fat/moderate protein, I have lost over half the weight I gained.

(Chris) #5

Do you incorporate any fasting?

(What The Fast?!) #6

Are your over calories lower doing moderate protein, high fat? Are you adding fat to meat or just choosing fattier meats?

(Jason Fletcher) #7

can you link this article

(roxanna) #8

I definitely do better with high fat/moderate protein, but one of the things I’m loving about ZC is not tracking. I’m not willing to track my protein right now! I just try to eat fatty foods and go from there. I do love chicken though so sometimes my meat’s a bit leaner.

#9

Yes. I vary my IF between OMAD, 18/6, 48 hr and 72 hr fasts.

#10

If the meat is lean, I add fat. If it’s fatty, I may add it only if my appetite guides me to, otherwise not usually. About a week ago I experimented with not counting calories and eating strictly by true hunger. However, before I stopped counting I was eating on average about 1475 cals a day (my BMR is 1200) which is where I generally felt satiated, and was consistently losing inches. Yesterday, with the high protein experiment I thought it best to gauge my calories and it turned out my hunger yesterday led me to eat over 1900 cals.

#11

I know what you mean. I find I’m finally comfortable no longer tracking cals or macros on ZC as long as I first make sure my meals contain a good amount of fat and I’m incorporating IF. With chicken, I tend to avoid the white meat. I always eat the skin and will sometimes smother it worth homemade mayonnaise. :slight_smile:

#12

http://www.simplyshredded.com/does-excess-protein-get-stored-as-fat.html

This link sites the study.

(Chris) #13

Don’t know why I asked, you already made this clear to me haha.

(What The Fast?!) #14

I’m not restricting…per se…but I am tracking everything so I have the data. If we eat out at a restaurant on the weekend, I’ll just write it in my log and guesstimate. Right now, I’m averaging around 1500, and range from around 1200 to 2000 though I really don’t know how accurate that is. The ground beef I eat is from a local farm, so no idea the fat content, and I never know how accurate the steak I eat is, because it all varies in marbling, you know? I’d say I’m eating between 125 and 175g protein, with a lower day and higher day here and there. That’s 2-3x the protein I was eating with regular keto, and I’m in still in ketosis with good BG numbers. I know most people don’t worry about ketosis when they do ZC, but I’m trying to maintain it.

Still nada with clothes fitting differently or weight loss. I’m like…3 lbs down, but my weight basically goes up and down between the same numbers.

(Jason Fletcher) #15

I do not see a relationship of what was in the study and what happened to you. Amino acids in the protein could cause a increase in insulin response driving down blood sugar causing cravings. There are a lot of factors other then the amount of protein that would cause this as well. On another note I do wonder why some who complain about the impact protein has on there IR. Don’t log everything they are eating. IF in fact they are measuring the protein they eat It is just an trend i am starting to see with some.

#16

I think Richard did an experiment where he ate the minimum protein recommended by his government, I think .8 per kilo of lean BM. Over the course of two months he gained half a kilo of lean mass as evidenced by Dexa before and after do not remember details exactly. I think the extra protein will stimulate insulin and make you hungry

#17

I didn’t indicate there was a relationship between the study and what happened to me, only that the study prompted me to wonder if the amount of protein I had been eating would lose lean mass.

#18

Thanks. I’ll try to find that.

(Sonia A.) #19

You’ll find Richard’s experiment here

(Sonia A.) #20

Sorry, I don’t think the link above is what @Saphire was talking about (Richard is really prolific :grinning:). This experiment is more relevant to your case :