Diet gurus needed...

[Xtreme2001]

To begin, when someone diets, male or female, what's the reason for consuming 0.8g(RDA) of protein/kg of weight? I know there is alot of condricting research articles that say 'high protein diets are better..' or 'low protein is better' but from my understanding if someone were to maintain a proper workout schedule with cardiovascular exercise on a regular basis, wouldn't that protein consumed daily be irrelevant when trying to lose weight? I'm confused with the fact that a person needs so much protein even if they want to lose weight. Is it really that necessary? What's the logic behind it? Why is protein so important when LOSING weight? I'm a firm believer that more protein is necessary when trying to build mass, but not when dieting, expecially when a female for instance, does not have a great portion of muscle on their body. It only adds extra calories to your daily intake. Or am I wrong? I don't believe that the 'extra' protein consumed will 'maintain' whatever muscle mass you already have because there are no real proven studies to state it's true. Except that it harms your kidneys more than anything.

My last question is in regards to proper carbs to eat when dieting. If you were to choose between brown rice, oatmeal, mixed veggies, what would you pick? Does it come down to the glycemic index for these simple carbs? That's where I become baffled because I'm unsure of which 'proper' food would be suitable to eat to keep the weight off? If the GI is not the case, why do people state 'a carb is a carb, it doesn't matter which type you consume, you will lose weight no matter what if you keep it in the same range'?

Thanks for your time!

 

[velvett]

I think you need to let your girlfriend stay on a diet long enough to actually see some results - good, bad or none. You are analyzing this too death by asking the same question over and over again - just in a different manner.

Your girlfriend needs to find out what her body respond to best and TIME and keeping track is the only way she will find out.

And since you asked - oatmeal and green leafy veggies as well as broccoli and cucumbers.

OH and no offense - I just had to point that out to you.

 

[Xtreme2001]

BUMP.

I think you need to let your girlfriend stay on a diet long enough to actually see some results - good, bad or none. You are analyzing this too death by asking the same question over and over again - just in a different manner.

Your girlfriend needs to find out what her body respond to best and TIME and keeping track is the only way she will find out.

And since you asked - oatmeal and green leafy veggies as well as broccoli and cucumbers.

OH and no offense - I just had to point that out to you.

She's been on for 3 weeks and has only lost 1lb. I'm trying to determine what it is and why. Everyone's body is different, and I'm trying to figure out a solution to why.

I'm analyzing it too death? Becase I'm concerned? I do amples amount of research on health/nutritional related topics that I was hoping for some 'logic' behind everything. So because I'm trying to figure out a 'method' which works, rather than going on a quick regime to lose weight as one would do with a competition, I'm not thinking properly? or over analyzing things as you said?

 

[MrMakaveli]

Ok lemme try to help.

1. Take a look at VLCD studies, lack of protein in these cause drastic muscle loss while dieting. <--Supports idea of protein holding onto muscle while dieting

In fact on your point of protein adding extra calories, there are diets of ONLY PROTEIN why? Because it is the ESSENTIAL nutrient when dieting. you can lower carbs and fats but lower protein will screw you over.

Carbs and fats CANNOT INCREASE NITROGEN BALANCE which is what determines if muscle is lost. ONLY PROTEIN CAN DO THIS, hence why protein intake MUST be high-moderate.

2. Dont think of dieting the way you are. Protein turnover and tissue building dont stop. Why rob yourself of a possible anabolic environment when dieting by not intaking enough protein. It IS POSSIBLE to add muscle while cutting, but protein has to be there.

All carbs are not equal. GI does matter but so does her indivdual response. Does she have a problem with insuilin? (Fat patterns will usually tell you this)

TIMING of carb intake is just as essential as Type.

Low Gi carbs are ideal when cutting however try to spread them around the workout period where they will be used properly by the body.

Post up her diet, especially calories, we can provide alot more help if you do this.

 

[Xtreme2001]

Well thanks for the post MrMakaveli. See you state that protein 'holds' on to existing muscle. I can attest to that, but I'm wondering if in excess of the daily intake is necessary. You don't need protein to survive. You can live without it, so that's why I'm confused.

Her diet goes as follows:
Meal 1- 1/2 cup brown rice (25g)
Egg whites (20g)

Meal 2- 1/2 cup brown rice (25g)
Chicken breast (20-25g)

Meal 3- bowl of mixed veggies (15g)
Chicken breast/Turkey breast (20-25g)

Meal 4- bowl of mixed veggies (15g)
2 hard boiled eggs (13g)

Meal 5- 2tbls oilive oil (20g)
Chicken breast/Turkey breast (10-15g)

Meal 6- 2tbls oilive oil (20g)
Chicken breast/Turkey breast (10-15g)

So a total of roughly 80g carbs/ 40g fat/ 110g protein.

I lowered her carbs from 140 down to 120, 110, 100 etc.. throughout the weeks to deteremine where she feels comfortable.

Thanks for any input

 

[MrMakaveli]

You cant survive w/o protein. As stated nitrogen balance will not increase with carbs or fat so the body will eventually begin taking protein from vital organs..belive me..I was anorexic a couple of years ago and witnessed this first hand.

Btw:2tabls Olive oil = 28 grams most likely (all fats are 14 g/tbspn)

Ok try this:

Protein = 1g/lb
Carbs - Meals 1-4

Now does she respond well to carb intake or does she bloat/experince harsh side effects?

I'd start her on R-ALA and make sure she is eating 25g of carbs w/ meals 1-4 from sources such as greens, oatmeal, or brown rice).


No Carbs or Fats in meals 5-6 as you want to clear the blood of excess nutrients before bed since metabolism drops like a rock.

If she still doesnt lose at a fast-enough rate after a few weeks

Cut carbs to 25g at meal 5 only (just to staisfy cravings)
Then replace the carbs in meals 1-4 with 1tbspn of fat in 3 meals while taking both carbs AND fat out of the first while increasing protein to 25g per meal

so if not fast enough -

Meal 1: 25g Protein
Meal 2-4 = 25g Protein/14g Fat
Meal 5 - 25g Protein/20g Carbs
Meal 6 - 25g protein

Obviously cardio is a must as well.

 

[velvett]

She's been on for 3 weeks and has only lost 1lb. I'm trying to determine what it is and why. Everyone's body is different, and I'm trying to figure out a solution to why.

I'm analyzing it too death? Becase I'm concerned? I do amples amount of research on health/nutritional related topics that I was hoping for some 'logic' behind everything. So because I'm trying to figure out a 'method' which works, rather than going on a quick regime to lose weight as one would do with a competition, I'm not thinking properly? or over analyzing things as you said?

Your determination and concern for you girlfriend is honorable - perhaps you could get her on the board to learn for herself, you would be surprised how motivating knowledge is to someone when they learn on their own.

My comment about analyzing it to death stem directly from you posting and reposting the very same questions over and over again in a different manner to search for a response that you can live with and have your girlfriend follow.

If I am completely wrong I apologize - but that is what it appears like sometimes. In regard to this particular thread I believe JJfigure had mentioned the importance of protein in one's diet in one of your other threads.

I totally agree about the concept of logic but where logic fails is that no one body responds the same - believe me I've experienced a similiar frustration.

On the flip side - have your girlfriend watch her bodyfat measurements rather than the scale. It is possible to lose fat and gain muscle which makes the numbers on the scale not relate to how your body is looking or changing.


Good Luck.

 

[lamp24]

i dont see why theres such a big discussion here, is your g/f going to be a national competitor? if not then why not just pick a know ratio of macronutrients that people normally use something like 40/30/30 and just find her weight and BF% find her BMR and go experiment from there... everyone's body is different she's going to have to find out what works and what doesnt ....i.e carb tolerance, calorie amounts.....and hit the weights and cardio as nexessary....goodluck

 

[windows]

bell end.