Question Protein needs
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Lou
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Yes. in fact that is pretty much what everyone says. But being that your current weight is so far from your goal weight - there might be some adjustments or considerations. Come to think of it you really should consult a doctor and maybe have him refer you to a Registered Dietician.
Generally speaking a person should diet to lose weight in a gradual incremental way. One or two pounds a week is considered a safe, healthy, practical rate. But in your case it might make more sense to lose weight faster - at least in the beginning. Again I recommend seeing a doctor and getting good advice.
Another way to look at it is that protein should make up about 20% of your daily calories.
So let's say you limit yourself to 1500 calories a day. that would mean about 75 g or protein a day.
Protein Calculator
This free protein calculator estimates the amount of protein a person needs each day to remain healthy based on certain averages and recommendations.
www.calculator.net
I remember Dr Greger answering that question as protein needs should be based on ideal weight rather than current weight.
If you're reducing calories it wouldn't make sense to keep your protein (or any macro) at the same value at the same as your calories for maintaining your weight.
Remember that when you lose weight you're pretty much burning the calories you lose. Even cholesterol levels can go up simply because you're consuming your own fat
If you're reducing calories it wouldn't make sense to keep your protein (or any macro) at the same value at the same as your calories for maintaining your weight.
Remember that when you lose weight you're pretty much burning the calories you lose. Even cholesterol levels can go up simply because you're consuming your own fat
Consuming close to 200 grams of protein daily can be challenging, especially if you’re in a caloric deficit for weight loss. Basing your intake on your goal weight would require approximately 120–150 grams of protein per day (using a typical range of 0.8–1.0 grams per pound of goal body weight), which is more manageable. Talk Nutra has some interesting discussion on this topic, looks like people there know a lot about supplements.
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No, it isn't .8-1 gram per pound, it's .8-1 gram per kilogram---.36 grams per pound . How much protein do you need every day? - Harvard Health.
Calories should be base on goal weight, and protein needs should also be based on goal weight
Lou
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yes absolutely. and that would be close to 75 g of protein. a safe minimum would be 55.
However, your weight loss journey is going to be very long. That means that there are some other factors involved. So I recommend you see your doctor and have him/her recommend a Registered Dietician.
another way to figure it out is by percentage of calories. a safe minimum would be 10%. so if you ate 2500 calories a day, you would need about 65.
There are a few tools on the internet that can help with these kind of calculations. Although I like ChronOmeter, you might want one that does meal planning like SparkPeople or EatThisMuch.
There are also vegan meal plans you can just use right out to the box.
Try this one
The 21-Day Vegan Kickstart Program Launches With New Website and Phone App
Ready to kickstart your health? The Physicians Committee for Responsible Medicine has the tools you need to get started in the relaunched 21-Day Vegan Kickstart online program and mobile app.
also in the book, Eat To Live, by Fuhrman, you will find one too. Speaking of books you might check out Dr. Gregar's How Not To Diet.
Lou
Forum Legend
I think it's soybeans. especially tofu. Besides including all the amino acids, it's low in calories, and fat. And high in vitamins, minerals, and flavonoids. Like any food, but maybe even more important with Soy - you shouldn't overdo. Something like no more than 3 or 4 servings a day.
It's also an easy and convienent source. It's easy to include a glass or two of soy milk a day. Tofu can be incorporated in many meals from Soups To Salads
edamame and soy nuts are good to snack on.
With that said, don't rely on just one source of plant protein. The best diet includes a large variety of foods.
It's also an easy and convienent source. It's easy to include a glass or two of soy milk a day. Tofu can be incorporated in many meals from Soups To Salads
edamame and soy nuts are good to snack on.
With that said, don't rely on just one source of plant protein. The best diet includes a large variety of foods.
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