I didn't know that about protein. I do know I quit eating sugar (processed) in November and I'm 40lbs lighter. I work out 5 days a week, eat lots of veggies and I'm 71 years old. Now weigh 195, 6' tall, medium build, and I feel great
This needs to be spoken of…everywhere all you hear is protein this and that but I’ve done high protein and it has not been working at all for me! I’m reverting back to what I used to do before. Thank u for this video!
Wow, the effect on sleep of excessive phosphorus in excessive protein is something I’ve never heard of. I’m very glad to know this. The symptoms you list are dead on accurate. Great material. Thank you!
I am a vegetarian who eats eggs but has been struggling with low protein and periodic stomach related illness which comes and goes.Watched many of your videos and i finally feel like I know what to do now. Low acid and biles seems to be the main culprits. I have been intermittent fasting 16:8 for over a year now. A recent 3 back to back antibiotic course has resulted in oesophagal fungal which is being treated. One main question I have is how to do just 2 meals and no snacking and yet eat the kimchi, saurkraut, cheese, eggs, and rice. i dont eat a lot of rice but i need to eat atleast a small cup a day. I am on the thinner side and typically dont eat much sugar except for an occasional sweet. How to eat 2 meals and yet not combined protein and starch? And finally, thank you so much. You are doing such a great service
It is important for people to realize that most of Dr. Berg's videos are meant for average people who wants to lose weight or just have a better health with all the benefits that healthy keto and intermittent fasting certainly bring. If you're doing weight lifting (and you don't have to be an athlete for that) you need to take some of his advices with caution, or maybe try to translate some of them. For example, all the insulin spike alarm and stuff are absolutely of no problem if you're lifting weights. Insulin spike after a meal or whey protein shake is exactly what you want to happen if you just had a great gym session where you depleted all your glycogen reserves. Insulin will come in to play in order to replenish those reserves. And surely, apart from the confusion with lbs/kilos, the daily protein amount he refers to is again, for the average person. If your hitting the gym hard, surely you'll need more protein than the average.
true, and he has stressed that many times in many videos. But some folks just watch 1 video of his and make an all around judgement by that 1 video. glad you pointed that out.
Yes, like anything else, How hard are you running that engine? Well, it needs more fuel for high performance. And you'll need to balance everything else to that tuning accordingly.
I think his vidéo is based on a mistake, the element on which it was based was that you need 0.8g of protein per "amount of body weight". He didn't notice that this general recommendation was in g of portein per Kg of body weight and not in lbs. The general recommendation per lbs is 0.4, which is what he recommends too. So he made a video saying that the recommendation were too high and we should eat less protein while not noticing he actually agree with the recommendation. If you do weight lifting you should continue to eat a good amount of protein.
Great commentary on what is basically a myth in the weightlifting/bodybuilding culture about the obscene amounts of protein intake suggested by protein powder companies. Thank you for helping to clear some of that up!👍
Hi Dr. Berg, I watched your video on ‘how much protein do we need.’ You suggested 0.4 x (body weight). My question is how do I get the amount of protein I need when I’m working out to build muscles while doing a 16:8 fasting. With 16:8 fasting I won’t be able to fit in enough meals for the amount of protein I need. Thank you for your time!
Focus on the other macros like plant sourced Fats such as Avocado and Coconut cream for example. These will add to your calorie surplus without adding to protein count. Calorie surplus is always what you need to gain muscle.
Your body uses 300 g of protein per day. Your body will recycle protein from damaged parts. Btw, 300 GS of protein is huge. It is about 1.2kg of beef or about 30 eggs. If you go plant based then it is about 3kg of wheat…. Extremely difficult to overheat proteins simply because there is not enough. Eat proteins with fats and it’s all good. Include carb and it creates havoc. You can eat as much protein as your digestion can handle. With fats it’s almost limitless. With carbs it severely gets restricted. Just keep the fats higher so that your body spares the protein.
I have been weight training since the age of 12 years old. I have NEVER had a weight issue. I am now 50 years old an still maintain 6% body fat, my muscles are still well defined and I have never had health problems (obesity, liver, digestive, thyroid, etc.). Over the years I have played around with protein levels, ranging from 50 grms to 300 grms per day. Even with all the extra protein I was ingesting I never experienced poor sleep, arthritis, obesity, fat gain, kidney problems, liver problems, cholesterol problems like you mention will happen. I believe that protein intake is directly related to a person's bio-individuality and exercise output (intensity), sympathetic and parasympathetic tone, and mostly genetics. Over the past 60 years there have been countless studies of bodybuilders who have had incredible gains from ingesting higher protein levels 1-1.2 xs lean body mass. I do agree that these values will be different for sedentary folks, and that they need less protein, probably within your ranges. We also must keep in consideration the digestive speed of the protein being ingested, and that ingested protein goes only to skeletal muscle for repair, there are other tissues, and blood that also need parts of the ingested proteins. Also, cooking degrades the amino acid count or the raw protein value. So even though the package says 30 grams of protein per serving, that value changing the longer the food is cooked. So a piece of cooked chicken could end up only be an actual value of 8-12 grams or intact, usable protein. I also eat 5-6 small meals a day, which you are totally against. you say that this schedule of eating will promote all kinds of health problems, obesity, diabetes, etc.. because it causes insulin resistance. Then why have I been able to follow this schedule for almost 40 years now and HAVE NEVER had any of the problems you suggest will happen. You suggest that everyone should be doing INTERMITTENT FASTING. That we should all (everyone in the world) should only eat 1-3 times a day. Proposing that we fast for 18 hours and eat 1-2 meals within a 6 hour window. So you are telling me that NBA basketball players, NFL football players, professional athletes, Olympic superstars,professional bodybuilders, triathelets, marathon runners, and anyone else who is in superior fitness condition should only consume 1-2 meals per day. This is not realistic. I tried, as an experiment, your intermittent fasting system. I gave it an honest effort for 1 month. (again keep in mind I don't have a weight issue, or health problems, and I am not trying to lose weight) after 3 weeks I had to stop. I was losing significant amounts of lean body mass, my strength was weakening, I was constantly hungry all the time, and I had trouble sleeping. My mood was irritable and I was sore all the time. Once I increased my food intake and meal frequency I was able to regain my muscle and sleep improved, my mood was elevated, and I was back to being my normal bodybuilder self. I know that not everyone is designed to eat 5-6 small meals a day or ingest higher than normal amounts of protein per day, but to suggest that everyone is concerned with losing weight, and that everyone will have health problems if they don't follow the intermittent program, or that everyone will develop diabetes, or obesity and they will all become insulin resistant if they consume too much protein, or that everyone in the world should consume 7 cups of vegetables a day. Though I agree with most everything you discuss in your videos, there are certain things that don't seem to make sense. There are many different nutritional programs out there that can benefit many people with varying genetics, protein needs, metabolism, blood type, body type. But to generalize everyone in only one category, I feel, is inaccurate.
I was thiking the same aswell Iam around 230lbs and get in around 200 or more grams of protein a day over 5-6 meals where 1-2 of them are weightgainer shakes with 600 calories for example. So is he saying that all that protein over the years in my case (15 years of bodybuilding) is bad for our liver and rasing to much insuilin casuing long term problems? I might try and cut back on meals and overall calorie intake but I fear my lean mass and strength is gonna go down and all that hard earned muscle will be no more. What does the doc think?
For me Including sugar in coffee i'd say anwhere between 400-500 grams a day the gainer iam currently using has 130 grams of carbs per serving. I only really follow the protein but I have started eating more fatty cuts of beef and extra yolks since watching these vids as the leaner meat insulin spike may cause problems in the long run. My goal is to get down to 210lbs this summer with just under 10% bodyfat which I belive is possible with hard work!
Yeah your 50, without any symptoms of any problems but that's not to say you haven't developed an underlying issues that are causing no symptoms that you dont know about from eating the way you have. That's why cancer and heart disease are silent killer's
EXCELLENT video Dr. Berg!!! Thank you SO much! I started keto 4 1/2 months ago along with incorporating IF and (following the usual recommended amount of protein) I wasn't losing like I should be. When I cut back on the protein to 0.4g (maximum of around 40g a day) the excess pounds literally started melting off! It feels great to finally feel in control of my health ❤️
As a keto person for slightly over a year now, and a diabetic in "remission", I agree so much with this video. Anytime I eat more than about 50-70 grams my blood sugars go up and hand neuropathy comes back. Even at lower blood g. numbers. I feel that nueropathy as low as 115-120. But if I keep my protein lower and my fat higher, my sugars will stay in the 80's and 90's and I feel so much better. The hand burning goes away. Last night I overconsumed with a steak dinner, and I am still bloated this morning and my hand in burning/tingling a bit. I have proved it many times on my blood g meter. Getting too many carbs out of my life was the most important, but watching protein is an important adjustment that is very much needed too.
I cant believe i didnt have dr berg in my life earlier. Im pregnant with my first baby, and i wish that i had found him before! My husband found dr berg last month or so, and we have completely changed our diet and went all in! Life changing. Thank you for keeping us healthy!
Ohhh finally someone take this issue head on, thanks. Personally noted how sleepy I feel ones I ingest high protein foods or shakes. So I lowered it , to a between .5 and .75 g/ pound, add calisthenics, running and fasting, the results were amazing. The added benefit, my cholesterol was reduce. Thanks Dr. your approach is amazing. Keep it up!
I thought i consumed too little protein before. I’m 43kg so i eat like 70 grams protein a day, but then i started to feel back pain and its hard to fall asleep at night. Thankfully now after i found you, i know that i eat too much protein. Thank you doc.
hi, thank you. I have been a vegetarian for 15 years, I am 52 now, work outside a lot, have full set of muscles , tons of energy and quite strong. have not gone to the doc 1n 12 years now and feel great all the time. Please include vegetables, grains and legumes too when you refer to protein, thank you !
Hi Dr Berg. Thanks for this interesting video. I would like to suggest that you mention the units you are using to calculate the protein requirement. Eg 0.8 X Body wt (pounds) so that there is no confusion. Thank you.
I’m 22. I do plenty of weight lifting and cardio. I gained muscle, but I also gained fat because I was doing too much protein using grams per pound. I was so discouraged. I just switched to grams per kilogram, and I also stopped using shakes and bars. Don’t over do it with the protein guys, and also stick to actual food and milk.
From Harvard Health Blog "The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. " Per KILOGRAM guys...
I think quality and absorption is most important. Morning protein intake is better absorbed than afternoon/evening protein absorption. Just have lots of eggs for breakfast before 11am and you're 90% of the way there!
thanks for the info. i was told the requirement is 1.5x body weight to maintain and build muscles. of course to even come close to this much, i'd take supplement. i have lately stopped taking supplement and i rely on food, im not near the above formula but i sleep better and im not as heavy as i felt in training .
Bodybuilders Require completely Different and Specific Nutrition Advice : The academy of Nutrition and Dietetics reports that bodybuilders require 1.4 to 1.7 grams of protein per kilogram, or about 0.63 to 0.77 grams of protein per pound of body weight each day and that 1.4 to 1.8 grams of protein per kilogram is required to build muscle mass. I really appreciate the Great Advice Dr Eric is Giving out but this is for general population and not for bodybuilders and specifically Hypertrophy training.
This was really interesting. What can we do on days where protein is too high? This usually happens when I eat salmon. When I have breakfast with eggs, lunch or dinner with chicken or beef, but salmon is eaten that day for lunch or dinner my protein is can be as high as 110 grams. But my fat grams are around 113 g and carbs at 25 g in that example. 65% in fat, 28% protein, 6 % carb is the way my nutrient graph looked that day. This is not a daily thing, usually I'm between 60-90 grams of protein. So what should I do on those higher protein days to prevent insulin spikes. I have high blood sugar and am insulin resistant. I don't want to wreck my fat loss by eating high protein. I'm told I'm not getting enough fish and salmon is most accessible so that's why I eat it. How do I modify my other meals to keep balance, but still have protein in them? It's pretty easy to stack that protein, unintentionally, too high on a low carb diet.
Wondering, how our ancestors led a fit & healthy life sans all these nitty-gritty rants n modern sets of rules. For once, gotta take it easy, gotta listen to the body & act accordingly.
@RsLeonardo1 Actually, many of them did live well past 20. The *average was low, but that is due to the high childhood mortality (you got measles -- or any other half-serious childhood illness -- you usually died). At least half didn't make 20. But ... if you made it to 20, you had pretty good odds of making it to 40, and if you made it to 40, 60 was hardly an impossible dream. Again, it was the childhood mortality that brings down the average. That's why people had 10 kids -- at least half of them would die before adulthood.
@naturalguy4 That's nonsense and doesn't even matter anyway. The average life span was 20, that doesn't mean that the average person lived to 20. It means that a lot of infants died. They didn't die from cancer or diabetes. They died from infectious diseases and blunt force trauma - exactly the type of injuries and ailments that modern medicine can do an amazing job with. What modern medicine does NOT fix is auto-immune diseases that are a result of our unhealthy lifestyle.
They would die by the age of 35 and never had to deal with decades of sitting in front of a computer for a living. Also, they did not have GM food, processed food or corn syrup in every meal. Quite a difference.
I started to eat around 70 grams of protein a day and i workout twice a day. I have never seen better results. Less is more and less kidney damage as well
What about if you’re breastfeeding. Should you up it? Im having over 100 at the moment while breastfeeding. But after seeing this I’m now worried I’m having too much.
Personally, I’ve been upping my protein consumption from about 150g per day to the 180g-255g per day range. That’s a jump from about 0.55g to 0.7g-1g per lbs of bodyweight a day. I’ve felt a HUGE difference. My recovery is a LOT better, I have MORE energy and my workouts are more intense. There’s a caveat though. I train in the gym sometimes twice a day 5-7 days a week for 2hrs. That includes powerlifting, bodybuilding and cardiovascular workouts. My activity far eclipses the average individual and I was doing this on 150g protein per day. I was surviving but I wasn’t making any progress and was feeling worn down. For the average person, I think Dr Berg is right but this doesn’t apply to serious athletes.
I agree. This is what drives me crazy about the protein discussion. I lift moderately heavy and I lose muscle if I’m not eating about 1 gram per lb of quality protein per day. Secondly, quality protein - sorry vegans, I’ve tested this out so much - I don’t keep my muscle even at 2 grams per lb if I eat plant-based protein. I keep my muscle only if it’s animal-based. I was 100% WFPB for 15 years, and I just thought it was my genetics why I couldn’t gain muscle. I left that diet and added meat and I gained 15 lbs of muscle in a couple months. I had major sarcopenia. I would love a real study on this. Yes, not everyone is trying to bench press 250 at 160 lbs, but I think people need a lot more protein than even this video suggests. 0.4 grams and I’ll be a pencil-neck.
Hi Dr Berg, I wanted to ask a question with regard to calories. What happens if you eat too little calories or your caloric deficit is too large? Do it affect ketosis and weight loss?
My husband and I started the ketogentic diet with intermittent fasting 3 weeks ago for the health benefits, and have comfortably settled into two meals a day. The problem is we're finding it difficult to consume the recommended daily amounts of protein, fat and vegetable. It's just so much! We ate way less before, not because we were dieting, it was just how much we naturally ate. We're practically force feeding ourselves to eat now-not fun.
I sprained my back so I'm trying to heal muscle I thought that it would be good to consume more protein because the body would need more than usual in order to heal
Yup, I've been eating 40-60 grams of protein per day alongside with 200-300g of whole carbs and I'm getting super strong and muscular. I'm literally building muscle easily on 40-60 grams of protein. And I was like - "what's going on?" But now I understand it. You simply need to supply your body with enough glucose; protein (amino acids) are not as important for muscle building. Like Dr. Berg said, 0.4 gram per pound of bodyweight is enough.
60 grams is just above the minimum required level of protein per day for a male. Either you are under counting or lying. Even if you're a female that's not an amount on which you will build muscle.
@@fundoo203 Then how can you explain all that I've accomplished? I'm not a skinny fat weakling like this guy, or any of you. And I'm not eating a whole lot of protein, nothing changed. Also I found out that you just need 30 grams of protein per month to grow 1kg of muscle, if your body wanted to. I stick by this study and will continue to not care.
@@alexjulius69 You are probably a skinny fat guy who used up the fat you had for energy. As you keep losing the fat it will be difficult for you to maintain with 40 grams. It's more likely that you are undercounting protein you intake. Almost every meal has some protein, look into the nutritional content for info.
@@fundoo203 If someone with abs and a decent muscle mass is skinny fat to you, then sure - I'm that lol. Anyways, yea I could be eating close to 80 grams of protein per day, but not much more than that even with all my meals combined. I doubt I eat more.
I used to overestimate what 100g of food is lol , thus underestimating the amount of protein i was consuming... Finally brought a weighing scale and was shocked that 100g is very little food...
I'm getting stronger,leaner,healthier,...every day all thanks to you Dr.Berg...its like a hidden energy has been awakened in my body...i watch your videos every day and try to share your teachings to whoever i can...
@@Drberg ,, The intake of ALL nutrients ( protein included) is subjective to one's metabolism, lifestyle and genetics . Hence , one rule is not applicable to everyone.
First, I am amazed that we weight the same (I've lost over 60 lbs. in the last year). I have learned first hand that I was eating way to much protein. I was eating 50 -100 grams per meal adding up to 150 - 200 grams a day. I have dropped that back to no more than 30 per meal and no more than 75 total for a day. Through my weight loss journey I have been following your advise on nutrition, exercise, intermittent fasting,... and I just want to say thanks.
I think he is trying to debunk some muscle building myths, which is 0.8 g to lbs in a lot of videos. If you are not working out than I think probably 0.8 to kilos is enough. I am 155 and going to the gym 3 times a week, taking roughly 90-110g per day. Still not as high as 0.8g per pound.
With muscle building in mind (bodybuilding) 0.8 to 1g/lb of body weight is what is generally recommended.. and even higher when loosing fat in order to retain as much muscle mass as possible when you are in a deficit. Correct me if I am wrong?
Dietary plans differ for different individuals. So, on the one hand you are pointing particular cases (body building/loss of fat require more protein) at the same time assuming that Dr berg is recommending a standard diet for everyone. No, he never said that. Customize your dietary plan based on your own needs. Key is the balance.
Thank you Dr Berg for all the research you've put out there! I have done Keto off and on for over a year. I think I've been eating too much protein (1.5g per lb), I'm doing a fast now and will reduce my protein and see how it feels.
This is excellent information! I just shared it with a fb group I am in for Reversing Diabetes. I have struggled with the blood sugar at times and I know it is from too much protein. I can only eat about 20 grams of protein at a meal or my blood sugar goes up. I am eating below 20 carbs a day so I know it is not from sugar. I am eating LCHF . Thank you so much for all the teachings you post. If you lived in Houston, I would be your patient! :)
Eat more carbs! Please 🙏 There was a study done, to prove that carbs have no negative effect on diabetes. A doctor fed a group of willing patients with diabetes only sugar and carbs for several weeks. (No animal products) just sugar (processed and fructose) and carbs. After the Experiment, nobody had diabetes anymore. Amazing!! 😁 I can get you the names and links and Information. If you like. Start by watching the RUclips Video "what the dairy industry doesn't want you to know" from Dr. Neal Barnard. He's very easy to understand. He explains, on a cellular level, how the body digests and reacts to cheese....and animal fats. You don't have to change anything, but knowledge is power, and listening is for free. 💚 Watch and let me know what you think 😊🌷
The reason I'm so passionately sharing and writing to you.... There's so much missinformation. Theories, diets, fads - and studies conducted, and we NEVER know for sure who we can believe, what are actual facts, and who is being paid by big industry (pharma, meat and dairy) to spread false Information.....or at least, scewed Information, opinion and half truths. One day an egg is good, the next it's deadly. Same with coffee and meat. Where does someone go to get just the bare naked "facts"? Nowhere. You have to dive into this subject and find out for yourself. I have literally spent THOUSANDS of hours researching. Read books, articles, attended lectures, Interviewed Doctors specialists, homeopathic doctors etc. I'm telling you, advising. Cut out just the animal products and you'll feel better. Eat potatoes and beans, and fruits and vegetables as much as you like. Stay away from flour products and manufactured foods - and you'll be fine 😊👍
Dr berg seems to be confused about pounds and kilograms in relation to the intake guidelines. It’s 0.8g per kilogram of target body weight, which is actually lower than the amount he recommends!!!
Doc, Now you are an advocate for not eating too many meals throughout the day. But if we eat only 2 meals a day, we would have about 39 grams of protein per meal, which would spike insulin right? I mean, how does this work out? How can we eat only 1 or 2 meals per day, and still not exceed that limit?
It is not a standard recommendation for everyone. Customize your dietary plan. It is not uniform for everyone. If u think 39 grams increase your insulin response, then consume less protein or eat 3 meals.
Yeah, this exactly the question that's been racking my brain too. A lot of the Doc's videos suggest a two meal (within a 4-5 hour window) to be extremely beneficial, yet we shouldn't consume more than 25 grams of protein per meal (For me, I'd need another 25grams according to the video's calculations). I want to say that IF and Keto will somehow help turn excess body fat into protein, but I would like confirmation from Dr. Berg, because otherwise...
I think I'm eating too much protein and I'm having problems figuring out this math. 78g/3 = 26g per meal = 5 oz per meal. However when I do the conversion 78g = 2.75 oz and 26g = .92oz. What am I missing?
I think he means "meat".....so 5oz of meat per meal, because an 1oz is 28g. If it was 5oz of per day then that'd be near 150g of protein per day, beef is only like 20g of protein per 100g and that would mean eating 750g of meat.....Freaking loads that is lol!!! I'm in Ireland and we never uses ounces as measurement. So yeah, 2.5oz twice per day, that's a total of a 300g of chicken or 400g beef or less of each with some eggs added.
An ounce of meat is usually about 6 or 7 grams of protein depending on the type, so 28g of protein is for the whole meal. He's saying that 4-6 ounces of meat or 4 eggs per meal on average is a good amount for most people. Adjust your intake for your own personal needs.
I weigh 85kg and eat between 60-85g of protein per day, usually the higher end on the days I exercise, seems to work fine for me. The protein is made up from meat fish eggs and whey protein shake.
#1 Dr Berg I Am Suffering From fatty liver, should I take a Soyfree protein in a moderate quantity or totally avoid it ? #2 Taking ACV Everyday Is it good for our Health ? I heard drinking ACV a lot Can Cause joint pain in our Body ? In one of a recent video Dr Berg Can you please make a video on this Topic 🙃☝️,, Much love 💕
Very educational! but does your explanation apply to people who heavy weight-train regularly? how about one myth saying that a weight-trainer should consume 30 g of protein several times spread throughout a day?
I watch your videos , please make videos regarding diet information for those who traine body building and wants to lean , as you programs target usually average people .
Question for Dr. Berg.. if I'm bodybuilding and doing keto and intermittent fasting with 2 meals a day, how will my body metabolize the amount of protein I need in such limited eating windows? If I eat an 8 oz steak in one meal, for example, that's over 50g of protein. Can I do this and actually metabolize that amount of protein into muscle? Won't half of it be wasted?
Fit Mom Life Absolutely! In keto you do get most of your protein from meat anyways, so that is fatty proteins. Good. And in keto you rarely need to supplement any extra protein into your diet, so just do keto and don't worry about it ;)
Despite what some said in the comments, I think the numbers you provided are correct. "They" say 0.6g per *lbs* of weight for ordinary people and 0.8 to 1g for athletes (in kg, between 1.2 to 1.7g per *kg* of body weight). However, I've seen some of them saying these numbers are not calculated for the body mass! These numbers are for *lean body mass*.
this is a great video - thank you Dr Berg! I've recently dropped to 2 meals per day Int Fasting - can I just ask -would I be best aiming for say 39g protein per meal to get my 78g in for the day or would that be too much in one sitting? I had an 18 hr fast yesterday and hardly any hunger before breaking the fast where last meal had 41g protein - would love to be doing this IF as effectively as I can.
So carnivore does that too, as it has a sugar-like effect. If I want to eat my protien in 3 days while prolonged fasting it can also do that. I will have to try a prolonged fast with exercise when I break and refeed to see if I can improve.
Hi Dr. Eric! Thanks for the info. I usually have a mix of whey protein, yogurt, chia seeds, berries and a spoon of peanut butter for breakfast. Is it okay to combine berries (sugar) with the protein powder? I've only started eating this breakfast recently and find that I feel great after and feel full of energy for the morning and afternoon. Thanks in advance! PS I'm pescaterian, so don't eat meat or eggs, mostly veg (no soy) with occational fish.
This is exactly what I've started to do apart from the peanut butter. It tastes amazing. Unless you're having it post workout when your body needs the glycogen then just go easy on the berries.
Only store ketchup, because of the sugar. tomato paste, apple cider vinegar, onion , garlic all should be beneficial to consume Rather to use stevia extract or yacon syrup , I use honey or without sweetener.
My thought as well. After viewing this I figured no cheese with dinner. No fish or chicken either. I've not been sleeping through the night lately and it makes perfect sense that it's due to increased protein. Im going to start looking at my sleep log on high protein days for patterns.
for me, eating cheez as a late night snack kept me awake most of the night so i tried eating a blend of nuts and seeds and it now works great. I take the cheez snack in mid afternoon instead.
+Terri Boyd i feel sory for you, i find it's a good way to eat proteins and i hope i'll never be on a diet where i can't eat those!!! Best of luck to you
+TheAyasan Don't feel sorry for me. It's not forever. Lol. Just for right now. I will be able to work some things back into my diet. My health comes first so I'm doing what I need to do.
Enjoyed this video. What are your thoughts on raw nuts. I have been eating 2 servings at breakfast because they contain some magnesium, maganese, riboflavin, copper, molybdenum, calcium, niacin, vitamin e...
Your videos so really helping me in my fitness journey. Could you please make a small video on how to consume whey protein. There is a lot of debates on whether it should be before or after the workout, the right amount, the right kind. Thanks
Is there an upto date video on this for new science? I'm 80kg typically how much protein would I need if I'm training at gym? I still don't know the definite answer even though I have lots of experience what I know may not be the truth or just outdated info.
Catire Saba too much burned or heated fats will damage heart and blood vessels. Heated, processed vegetable oils and margarine , crisco, pasteurized dairy with heated fats hurts cardiovascular system. Raw dairy is fine, raw nuts and seeds , lightly cooked meat and meat or organs cooked in slow cooker is fine, medium - rare or rare meat is fine. Sushi is fine. Never eat well - cooked meat because the fats are burned and can't carry oxygen. Heat changes structure of fat and you can't make healthy cells when the fats are not in the right form.
I am sorry but you appear to have made a basic error upfront. You say you weigh 193 lbs (= 87.5 kg). You then say that 0.8 gives way too much protein per day. Well, it will be way too much if you calculate your protein RDA as 193 lbs x 0.8 i.e. = 154 g /day. Is the RDA not g per kg not g per lb? That is roughly half the lb rate. So the calculation should be 87.5 kg x 0.8 = 70g protein per day - which is, of course, less than your 78g. This makes your suggestion of 0.4 g/lb tally with the actual RDA rather than making the actual RDA twice as high. I would appreciate your offering an explanation or correction.
Lol jeez y'all don't be such an extremist. Balance is key as we all know. Some people need to be vegan, and some need to be meat eaters, so that we are not all fighting over the same food source. Its good to mix it up. I eat meat on the daily but am quite well aware of the positive alkaline benefits of eating a veggie only based diet (with fish occasionally). I am very against the mass production and mis-use of animals because of its effects on the quality of meat and life for the animals themselves. If you're a meat eater then be thankful that other shoppers are not buying meat products. The more of them the better! The less meat being purchased, means less incentive for companies to mass produce meat and treat animals like machines. I want my chicken to go through its full life cycle, naturally before I chomp down on it (with my spinach/tomato fruit-salad on the side of course)
It really is all about balance.I experimented with my body. When I eat lots of meat I start craving vegetables. When I leat lots of vegetables I start craving meat.
lol You crave because of two reasons. 1. Hunger due to high insulin response to meat protein which is a bad idea 2. Taste - if you eat the same stuff, then obviously we are going to crave for something different. So, veggies come into the picture
I would agree that most people do not need loads of protein as we are often instructed. However, if people eat the high animal fat (bacon fat, skin on chicken, etc.) with their protein, this is not good for the body as a whole. Would good fat react with protein in the same positive way (prevent insulin spike) such as avocado, olive oil, salmon fat, etc.?
Just to clarify when you're talking about protein you're talking about all the protein consumed, which would include proteins in the vegetables and fats your consuming as well as meats correct? Sometimes when people talk about protein they're meaning meat specifically. I just wanted to clarify. Thanks
About the 0.8g figure, I think it's for each *kilo* of body weight, which at 193 lb (87.27kg) would put Dr Berg's recommended protein at 69g, which is lower than 0.4 * 193 = 77.2 g.
thank you so much Dr. Berg, great advices from you, as every time you post a video, it's amazing. my only thumbs down is in your lack of response to my questions and of other people as well. I have no question for this post but in a lot of your other posts, I did ask and up to this day, i'm left without ansers. I'm sure you are a buzzy man and I greatly appreciate your efforts, time and energy spent to help others but still felt the need to share this 1 thumbs down.
I started Protein Sparing Modified Fasting down 100# doing Keto. I found going 1g/# target body weight is TOO MUCH. But, with creatine & working my muscles are rebuilding @ 53. I gained 15# from baseline. I'm cutting back to about .5 g/# targeting 175#. I think eggs & sausage 2 MAD with a veggie scramble of some sort. Hanging around low 190's @ 6'.
Dr Eric. I weigh 192lbs. and my day starts at 5.30am. I work as a masonry contractor and active all day. i am also training at the gym in the evening. im not watching exact amount of protein every day but it is between 200g and even 300g per day alongside with some carbs and fats. I've had days where post trainig I've cleaned entire rotisserie chicken plate of rice and ate as much as pound or two steemed broccoli. I strongly belive that food and protein consumption for the healthy adult could differ depending on stress levels placed on the body.. and food consumption can be intuitive. as we just tune with our bodies better. tell me what do you think. thanks
I ate like you for about 5 yrs. Trained really hard, weighed 195 and was eating about 225g of protein. Was looking great. One day last year at the gym, I collapsed. Kidneys were shutting down. 8 mos later, still trying to recover. Lost a lot of my gains. Be careful.
If you are hungry between meals, then your insulin response is high. High Insulin can eventually cause insulin resistance or diabetes/high BP/High cholesterol/high inflammatory markers like C reactive protein which shows poor heart health. So the key is how to minimize insulin spike. High protein converts to sugar - spikes insulin but since you are saying you work hard - then yes, you can reduce insulin response but NOT everyone is physically active like you. But there are many easy ways to control insulin spikes like keto diet and intermittent fasting. So, it is NOT compulsory to be physically active. Dr berg is not recommending a standard diet for everyone
I didn't know that about protein. I do know I quit eating sugar (processed) in November and I'm 40lbs lighter. I work out 5 days a week, eat lots of veggies and I'm 71 years old. Now weigh 195, 6' tall, medium build, and I feel great
I’ve cut my protein down from around 300g to 90g. I’m leaner but haven’t lost muscle. Been a big myth for a long time
Do you know if you are in a positive balance? I am not. Trying to gain some muscle. Eating 90 to 100 a day. Im pretty confused right now.
Idk man. I went keto and all of my lifts got weaker.
@@johnvictorengland7703 that is only at beginning stage I believe
Fitness world has been poisoned with false myths for decades
@@johnvictorengland7703 Because keto is a catabolic diet. It is normal to lose strength at the beginning, like in any calorie deficit diet
Basically what hes saying is if youre a normal chill dude, eating like a bodybuilder wont help you in any way shape or form.
This needs to be spoken of…everywhere all you hear is protein this and that but I’ve done high protein and it has not been working at all for me! I’m reverting back to what I used to do before. Thank u for this video!
Most welcome! Glad you found it helpful.
So, if you're doing OMAD, how much for that one meal?
Wow, the effect on sleep of excessive phosphorus in excessive protein is something I’ve never heard of. I’m very glad to know this. The symptoms you list are dead on accurate. Great material. Thank you!
I cut the sugar and added protein and vegetables and now I’m 212 instead of 280. Thank you Doc.😊
Congrats!
basically, I'm just going to stop eating.
Okay.. now make sure you are NOT breathing incorrectly then..
haha
LOLLL
LOL
🤣🤣🤣🤣😂😂😂😂😂
I am a vegetarian who eats eggs but has been struggling with low protein and periodic stomach related illness which comes and goes.Watched many of your videos and i finally feel like I know what to do now. Low acid and biles seems to be the main culprits. I have been intermittent fasting 16:8 for over a year now. A recent 3 back to back antibiotic course has resulted in oesophagal fungal which is being treated. One main question I have is how to do just 2 meals and no snacking and yet eat the kimchi, saurkraut, cheese, eggs, and rice. i dont eat a lot of rice but i need to eat atleast a small cup a day. I am on the thinner side and typically dont eat much sugar except for an occasional sweet. How to eat 2 meals and yet not combined protein and starch? And finally, thank you so much. You are doing such a great service
It is important for people to realize that most of Dr. Berg's videos are meant for average people who wants to lose weight or just have a better health with all the benefits that healthy keto and intermittent fasting certainly bring. If you're doing weight lifting (and you don't have to be an athlete for that) you need to take some of his advices with caution, or maybe try to translate some of them. For example, all the insulin spike alarm and stuff are absolutely of no problem if you're lifting weights. Insulin spike after a meal or whey protein shake is exactly what you want to happen if you just had a great gym session where you depleted all your glycogen reserves. Insulin will come in to play in order to replenish those reserves. And surely, apart from the confusion with lbs/kilos, the daily protein amount he refers to is again, for the average person. If your hitting the gym hard, surely you'll need more protein than the average.
true, and he has stressed that many times in many videos. But some folks just watch 1 video of his and make an all around judgement by that 1 video. glad you pointed that out.
spot on, thanks for pointing it out man
Spot on
Athletes it’s different
Yes, like anything else, How hard are you running that engine? Well, it needs more fuel for high performance. And you'll need to balance everything else to that tuning accordingly.
I think his vidéo is based on a mistake, the element on which it was based was that you need 0.8g of protein per "amount of body weight". He didn't notice that this general recommendation was in g of portein per Kg of body weight and not in lbs. The general recommendation per lbs is 0.4, which is what he recommends too.
So he made a video saying that the recommendation were too high and we should eat less protein while not noticing he actually agree with the recommendation. If you do weight lifting you should continue to eat a good amount of protein.
Great commentary on what is basically a myth in the weightlifting/bodybuilding culture about the obscene amounts of protein intake suggested by protein powder companies. Thank you for helping to clear some of that up!👍
Hi Dr. Berg,
I watched your video on ‘how much protein do we need.’ You suggested 0.4 x (body weight). My question is how do I get the amount of protein I need when I’m working out to build muscles while doing a 16:8 fasting. With 16:8 fasting I won’t be able to fit in enough meals for the amount of protein I need. Thank you for your time!
Anthony did you ever get an answer on this? Would you share it with me? Having same problem.
Focus on the other macros like plant sourced Fats such as Avocado and Coconut cream for example. These will add to your calorie surplus without adding to protein count.
Calorie surplus is always what you need to gain muscle.
yeah welcome to the club :D add to it also Indian ayuverda food combining, and you r gonna give up
Your body uses 300 g of protein per day. Your body will recycle protein from damaged parts. Btw, 300 GS of protein is huge. It is about 1.2kg of beef or about 30 eggs. If you go plant based then it is about 3kg of wheat….
Extremely difficult to overheat proteins simply because there is not enough.
Eat proteins with fats and it’s all good. Include carb and it creates havoc. You can eat as much protein as your digestion can handle. With fats it’s almost limitless. With carbs it severely gets restricted.
Just keep the fats higher so that your body spares the protein.
@@z00011001 this is simply not true. after a certain point your body turns extra dietary protein into carbs
I have been weight training since the age of 12 years old. I have NEVER had a weight issue. I am now 50 years old an still maintain 6% body fat, my muscles are still well defined and I have never had health problems (obesity, liver, digestive, thyroid, etc.). Over the years I have played around with protein levels, ranging from 50 grms to 300 grms per day. Even with all the extra protein I was ingesting I never experienced poor sleep, arthritis, obesity, fat gain, kidney problems, liver problems, cholesterol problems like you mention will happen. I believe that protein intake is directly related to a person's bio-individuality and exercise output (intensity), sympathetic and parasympathetic tone, and mostly genetics. Over the past 60 years there have been countless studies of bodybuilders who have had incredible gains from ingesting higher protein levels 1-1.2 xs lean body mass. I do agree that these values will be different for sedentary folks, and that they need less protein, probably within your ranges. We also must keep in consideration the digestive speed of the protein being ingested, and that ingested protein goes only to skeletal muscle for repair, there are other tissues, and blood that also need parts of the ingested proteins. Also, cooking degrades the amino acid count or the raw protein value. So even though the package says 30 grams of protein per serving, that value changing the longer the food is cooked. So a piece of cooked chicken could end up only be an actual value of 8-12 grams or intact, usable protein.
I also eat 5-6 small meals a day, which you are totally against. you say that this schedule of eating will promote all kinds of health problems, obesity, diabetes, etc.. because it causes insulin resistance. Then why have I been able to follow this schedule for almost 40 years now and HAVE NEVER had any of the problems you suggest will happen. You suggest that everyone should be doing INTERMITTENT FASTING. That we should all (everyone in the world) should only eat 1-3 times a day. Proposing that we fast for 18 hours and eat 1-2 meals within a 6 hour window. So you are telling me that NBA basketball players, NFL football players, professional athletes, Olympic superstars,professional bodybuilders, triathelets, marathon runners, and anyone else who is in superior fitness condition should only consume 1-2 meals per day. This is not realistic. I tried, as an experiment, your intermittent fasting system. I gave it an honest effort for 1 month. (again keep in mind I don't have a weight issue, or health problems, and I am not trying to lose weight) after 3 weeks I had to stop. I was losing significant amounts of lean body mass, my strength was weakening, I was constantly hungry all the time, and I had trouble sleeping. My mood was irritable and I was sore all the time. Once I increased my food intake and meal frequency I was able to regain my muscle and sleep improved, my mood was elevated, and I was back to being my normal bodybuilder self. I know that not everyone is designed to eat 5-6 small meals a day or ingest higher than normal amounts of protein per day, but to suggest that everyone is concerned with losing weight, and that everyone will have health problems if they don't follow the intermittent program, or that everyone will develop diabetes, or obesity and they will all become insulin resistant if they consume too much protein, or that everyone in the world should consume 7 cups of vegetables a day. Though I agree with most everything you discuss in your videos, there are certain things that don't seem to make sense. There are many different nutritional programs out there that can benefit many people with varying genetics, protein needs, metabolism, blood type, body type. But to generalize everyone in only one category, I feel, is inaccurate.
Daryl Conant i was searching for same n i got d answer i think
I was thiking the same aswell Iam around 230lbs and get in around 200 or more grams of protein a day over 5-6 meals where 1-2 of them are weightgainer shakes with 600 calories for example. So is he saying that all that protein over the years in my case (15 years of bodybuilding) is bad for our liver and rasing to much insuilin casuing long term problems? I might try and cut back on meals and overall calorie intake but I fear my lean mass and strength is gonna go down and all that hard earned muscle will be no more. What does the doc think?
Daryl Conant whats ur daily net carb intake ?? .....i wud like to know
For me Including sugar in coffee i'd say anwhere between 400-500 grams a day the gainer iam currently using has 130 grams of carbs per serving. I only really follow the protein but I have started eating more fatty cuts of beef and extra yolks since watching these vids as the leaner meat insulin spike may cause problems in the long run. My goal is to get down to 210lbs this summer with just under 10% bodyfat which I belive is possible with hard work!
Yeah your 50, without any symptoms of any problems but that's not to say you haven't developed an underlying issues that are causing no symptoms that you dont know about from eating the way you have. That's why cancer and heart disease are silent killer's
EXCELLENT video Dr. Berg!!! Thank you SO much! I started keto 4 1/2 months ago along with incorporating IF and (following the usual recommended amount of protein) I wasn't losing like I should be. When I cut back on the protein to 0.4g (maximum of around 40g a day) the excess pounds literally started melting off! It feels great to finally feel in control of my health ❤️
We live in a protein obsessed culture your message is on point and very helpful
As a keto person for slightly over a year now, and a diabetic in "remission", I agree so much with this video. Anytime I eat more than about 50-70 grams my blood sugars go up and hand neuropathy comes back. Even at lower blood g. numbers. I feel that nueropathy as low as 115-120. But if I keep my protein lower and my fat higher, my sugars will stay in the 80's and 90's and I feel so much better. The hand burning goes away. Last night I overconsumed with a steak dinner, and I am still bloated this morning and my hand in burning/tingling a bit. I have proved it many times on my blood g meter. Getting too many carbs out of my life was the most important, but watching protein is an important adjustment that is very much needed too.
Interesting. I'm going to start observing this. I have some unexplained arm hand tingling episodes.
I cant believe i didnt have dr berg in my life earlier. Im pregnant with my first baby, and i wish that i had found him before! My husband found dr berg last month or so, and we have completely changed our diet and went all in! Life changing. Thank you for keeping us healthy!
i like how you keep your videos short, sweet and too the point and usually under 5 minutes….perfect
UK use kg so I do 0.8 x weight in kilo which sounds right from what you are saying. 50 kg x 0.8 = 40g protein. Love your videos.
Ohhh finally someone take this issue head on, thanks. Personally noted how sleepy I feel ones I ingest high protein foods or shakes. So I lowered it , to a between .5 and .75 g/ pound, add calisthenics, running and fasting, the results were amazing. The added benefit, my cholesterol was reduce.
Thanks Dr. your approach is amazing. Keep it up!
I thought i consumed too little protein before. I’m 43kg so i eat like 70 grams protein a day, but then i started to feel back pain and its hard to fall asleep at night. Thankfully now after i found you, i know that i eat too much protein. Thank you doc.
How tall are you? You may be underweight cuz 40kg is very light
Is it still working?
You missed calculated it. It should be 0.8g per kg of body weight. What you did is calculated 0.8 times your body weight in pounds and thats wrong.
You’re both wrong 😂
Exactly! How can he forgot the units. LOL
hi, thank you. I have been a vegetarian for 15 years, I am 52 now, work outside a lot, have full set of muscles , tons of energy and quite strong. have not gone to the doc 1n 12 years now and feel great all the time. Please include vegetables, grains and legumes too when you refer to protein, thank you !
When I have to much protein and cheese I wake up at night, thanks for clearing that up about the phosphorus
Hi Dr Berg. Thanks for this interesting video. I would like to suggest that you mention the units you are using to calculate the protein requirement. Eg 0.8 X Body wt (pounds) so that there is no confusion. Thank you.
Sure means 0.8 x body weight in (kg) and 0.4 x body weight in (pounds)
Yes clarification is needed. 👍
He's in America. He speaks in American measurements.
@@krg8774 if over protein what happen?
Thanks for this clarification....i need this very badly🌈
I’m 22. I do plenty of weight lifting and cardio. I gained muscle, but I also gained fat because I was doing too much protein using grams per pound. I was so discouraged. I just switched to grams per kilogram, and I also stopped using shakes and bars. Don’t over do it with the protein guys, and also stick to actual food and milk.
A few questions, were u able to gain muscle? How much do u weigh? and how much protein did u consume? Id really like to know :)
From Harvard Health Blog "The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. "
Per KILOGRAM guys...
Dr. Berg, would you respond to this comment about the RDA from Harvard Health? Thank you!
And USA fitness experts saying in LBS 🤣
@@dlf0213 ITS KILOGRAMS AND NOT POUNDS...
Exactly. It's kilograms not pounds. 😐
That's for non-athletes or people who don't workout/lift
I think quality and absorption is most important. Morning protein intake is better absorbed than afternoon/evening protein absorption. Just have lots of eggs for breakfast before 11am and you're 90% of the way there!
thanks for the info.
i was told the requirement is 1.5x body weight to maintain and build muscles.
of course to even come close to this much, i'd take supplement.
i have lately stopped taking supplement and i rely on food, im not near the above formula but i sleep better and im not as heavy as i felt in training .
Bodybuilders Require completely Different and Specific Nutrition Advice :
The academy of Nutrition and Dietetics reports that bodybuilders require 1.4 to 1.7 grams of protein per kilogram, or about 0.63 to 0.77 grams of protein per pound of body weight each day and that 1.4 to 1.8 grams of protein per kilogram is required to build muscle mass.
I really appreciate the Great Advice Dr Eric is Giving out but this is for general population and not for bodybuilders and specifically Hypertrophy training.
This was really interesting. What can we do on days where protein is too high? This usually happens when I eat salmon. When I have breakfast with eggs, lunch or dinner with chicken or beef, but salmon is eaten that day for lunch or dinner my protein is can be as high as 110 grams. But my fat grams are around 113 g and carbs at 25 g in that example. 65% in fat, 28% protein, 6 % carb is the way my nutrient graph looked that day. This is not a daily thing, usually I'm between 60-90 grams of protein. So what should I do on those higher protein days to prevent insulin spikes. I have high blood sugar and am insulin resistant. I don't want to wreck my fat loss by eating high protein. I'm told I'm not getting enough fish and salmon is most accessible so that's why I eat it. How do I modify my other meals to keep balance, but still have protein in them? It's pretty easy to stack that protein, unintentionally, too high on a low carb diet.
Wondering, how our ancestors led a fit & healthy life sans all these nitty-gritty rants n modern sets of rules.
For once, gotta take it easy, gotta listen to the body & act accordingly.
Vishal Pawar they were hunting and moving all day. Bad idea to listen to the body. In that case u would chug on sugar all day
and yet, their teeth and bones are healthier than ours. Right.
@RsLeonardo1 Actually, many of them did live well past 20. The *average was low, but that is due to the high childhood mortality (you got measles -- or any other half-serious childhood illness -- you usually died).
At least half didn't make 20. But ... if you made it to 20, you had pretty good odds of making it to 40, and if you made it to 40, 60 was hardly an impossible dream. Again, it was the childhood mortality that brings down the average. That's why people had 10 kids -- at least half of them would die before adulthood.
@naturalguy4 That's nonsense and doesn't even matter anyway. The average life span was 20, that doesn't mean that the average person lived to 20. It means that a lot of infants died. They didn't die from cancer or diabetes. They died from infectious diseases and blunt force trauma - exactly the type of injuries and ailments that modern medicine can do an amazing job with. What modern medicine does NOT fix is auto-immune diseases that are a result of our unhealthy lifestyle.
They would die by the age of 35 and never had to deal with decades of sitting in front of a computer for a living. Also, they did not have GM food, processed food or corn syrup in every meal. Quite a difference.
They recommend 0.8g per kg, NOT POUNDS! 1 pound = 0.4535924 kg. 193 * 0.4535924 * 0.8 = roughly 70 grams per day!
I started to eat around 70 grams of protein a day and i workout twice a day. I have never seen better results. Less is more and less kidney damage as well
What about if you’re breastfeeding. Should you up it? Im having over 100 at the moment while breastfeeding. But after seeing this I’m now worried I’m having too much.
Personally, I’ve been upping my protein consumption from about 150g per day to the 180g-255g per day range. That’s a jump from about 0.55g to 0.7g-1g per lbs of bodyweight a day. I’ve felt a HUGE difference. My recovery is a LOT better, I have MORE energy and my workouts are more intense.
There’s a caveat though. I train in the gym sometimes twice a day 5-7 days a week for 2hrs. That includes powerlifting, bodybuilding and cardiovascular workouts. My activity far eclipses the average individual and I was doing this on 150g protein per day. I was surviving but I wasn’t making any progress and was feeling worn down. For the average person, I think Dr Berg is right but this doesn’t apply to serious athletes.
I agree. This is what drives me crazy about the protein discussion.
I lift moderately heavy and I lose muscle if I’m not eating about 1 gram per lb of quality protein per day.
Secondly, quality protein - sorry vegans, I’ve tested this out so much - I don’t keep my muscle even at 2 grams per lb if I eat plant-based protein. I keep my muscle only if it’s animal-based. I was 100% WFPB for 15 years, and I just thought it was my genetics why I couldn’t gain muscle. I left that diet and added meat and I gained 15 lbs of muscle in a couple months. I had major sarcopenia. I would love a real study on this.
Yes, not everyone is trying to bench press 250 at 160 lbs, but I think people need a lot more protein than even this video suggests. 0.4 grams and I’ll be a pencil-neck.
how much protein do you need if you have sarcopenia, and you are bedridden. how much protein to get back up on your feet?
Hi Dr Berg,
I wanted to ask a question with regard to calories. What happens if you eat too little calories or your caloric deficit is too large? Do it affect ketosis and weight loss?
My husband and I started the ketogentic diet with intermittent fasting 3 weeks ago for the health benefits, and have comfortably settled into two meals a day. The problem is we're finding it difficult to consume the recommended daily amounts of protein, fat and vegetable. It's just so much! We ate way less before, not because we were dieting, it was just how much we naturally ate. We're practically force feeding ourselves to eat now-not fun.
I found, when training, that 160-180 grams of protein was a fine balance, and plenty for building muscle. at about 210 lbs.
I sprained my back so I'm trying to heal muscle I thought that it would be good to consume more protein because the body would need more than usual in order to heal
Yup, I've been eating 40-60 grams of protein per day alongside with 200-300g of whole carbs and I'm getting super strong and muscular. I'm literally building muscle easily on 40-60 grams of protein. And I was like - "what's going on?" But now I understand it. You simply need to supply your body with enough glucose; protein (amino acids) are not as important for muscle building. Like Dr. Berg said, 0.4 gram per pound of bodyweight is enough.
60 grams is just above the minimum required level of protein per day for a male. Either you are under counting or lying. Even if you're a female that's not an amount on which you will build muscle.
@@fundoo203 Then how can you explain all that I've accomplished? I'm not a skinny fat weakling like this guy, or any of you. And I'm not eating a whole lot of protein, nothing changed. Also I found out that you just need 30 grams of protein per month to grow 1kg of muscle, if your body wanted to. I stick by this study and will continue to not care.
@@alexjulius69 You are probably a skinny fat guy who used up the fat you had for energy. As you keep losing the fat it will be difficult for you to maintain with 40 grams.
It's more likely that you are undercounting protein you intake. Almost every meal has some protein, look into the nutritional content for info.
@@fundoo203 If someone with abs and a decent muscle mass is skinny fat to you, then sure - I'm that lol. Anyways, yea I could be eating close to 80 grams of protein per day, but not much more than that even with all my meals combined. I doubt I eat more.
I used to overestimate what 100g of food is lol , thus underestimating the amount of protein i was consuming... Finally brought a weighing scale and was shocked that 100g is very little food...
I'm getting stronger,leaner,healthier,...every day all thanks to you Dr.Berg...its like a hidden energy has been awakened in my body...i watch your videos every day and try to share your teachings to whoever i can...
That's great! Happy to hear you’re doing so well!
@@Drberg ,, The intake of ALL nutrients ( protein included) is subjective to one's metabolism, lifestyle and genetics . Hence , one rule is not applicable to everyone.
First, I am amazed that we weight the same (I've lost over 60 lbs. in the last year). I have learned first hand that I was eating way to much protein. I was eating 50 -100 grams per meal adding up to 150 - 200 grams a day. I have dropped that back to no more than 30 per meal and no more than 75 total for a day. Through my weight loss journey I have been following your advise on nutrition, exercise, intermittent fasting,... and I just want to say thanks.
The RDA for protein is 0.8 gm per Kilogram not lbs. How could you make this mistake?
I think he is trying to debunk some muscle building myths, which is 0.8 g to lbs in a lot of videos.
If you are not working out than I think probably 0.8 to kilos is enough.
I am 155 and going to the gym 3 times a week, taking roughly 90-110g per day. Still not as high as 0.8g per pound.
With muscle building in mind (bodybuilding) 0.8 to 1g/lb of body weight is what is generally recommended.. and even higher when loosing fat in order to retain as much muscle mass as possible when you are in a deficit. Correct me if I am wrong?
Agreed
read how much protein by brad pilon.
Dietary plans differ for different individuals. So, on the one hand you are pointing particular cases (body building/loss of fat require more protein) at the same time assuming that Dr berg is recommending a standard diet for everyone. No, he never said that. Customize your dietary plan based on your own needs. Key is the balance.
Whether I’m bodybuilding or not, I lose muscle if I’m below this intake.
The more protein I eat, the better I feel!
Short,simple and educative. Love your videos
Thank you Dr Berg for all the research you've put out there! I have done Keto off and on for over a year. I think I've been eating too much protein (1.5g per lb), I'm doing a fast now and will reduce my protein and see how it feels.
This is excellent information! I just shared it with a fb group I am in for Reversing Diabetes. I have struggled with the blood sugar at times and I know it is from too much protein. I can only eat about 20 grams of protein at a meal or my blood sugar goes up. I am eating below 20 carbs a day so I know it is not from sugar. I am eating LCHF . Thank you so much for all the teachings you post. If you lived in Houston, I would be your patient! :)
Eat more carbs! Please 🙏
There was a study done, to prove that carbs have no negative effect on diabetes.
A doctor fed a group of willing patients with diabetes only sugar and carbs for several weeks. (No animal products) just sugar (processed and fructose) and carbs.
After the Experiment, nobody had diabetes anymore. Amazing!! 😁
I can get you the names and links and Information. If you like.
Start by watching the RUclips Video "what the dairy industry doesn't want you to know" from Dr. Neal Barnard.
He's very easy to understand. He explains, on a cellular level, how the body digests and reacts to cheese....and animal fats.
You don't have to change anything, but knowledge is power, and listening is for free. 💚
Watch and let me know what you think 😊🌷
The reason I'm so passionately sharing and writing to you....
There's so much missinformation. Theories, diets, fads - and studies conducted, and we NEVER know for sure who we can believe, what are actual facts, and who is being paid by big industry (pharma, meat and dairy) to spread false Information.....or at least, scewed Information, opinion and half truths.
One day an egg is good, the next it's deadly. Same with coffee and meat.
Where does someone go to get just the bare naked "facts"?
Nowhere. You have to dive into this subject and find out for yourself.
I have literally spent THOUSANDS of hours researching. Read books, articles, attended lectures, Interviewed Doctors specialists, homeopathic doctors etc.
I'm telling you, advising. Cut out just the animal products and you'll feel better. Eat potatoes and beans, and fruits and vegetables as much as you like.
Stay away from flour products and manufactured foods - and you'll be fine 😊👍
@@adorable3817 You are crazy
@@anon4305 thank you for being so kind 😊💚🙏
@@adorable3817 I get the dairy thing but I don't understand how only eating carbs would be helpful to diabetics?
Dr berg seems to be confused about pounds and kilograms in relation to the intake guidelines. It’s 0.8g per kilogram of target body weight, which is actually lower than the amount he recommends!!!
0.8gr per kg body for a day or for a meal?
Doc,
Now you are an advocate for not eating too many meals throughout the day. But if we eat only 2 meals a day, we would have about 39 grams of protein per meal, which would spike insulin right? I mean, how does this work out? How can we eat only 1 or 2 meals per day, and still not exceed that limit?
It is not a standard recommendation for everyone. Customize your dietary plan. It is not uniform for everyone. If u think 39 grams increase your insulin response, then consume less protein or eat 3 meals.
It's not the quantity, it's the quality .. as he said more concentrated the protein is, more insulin will be triggered
Yeah, this exactly the question that's been racking my brain too. A lot of the Doc's videos suggest a two meal (within a 4-5 hour window) to be extremely beneficial, yet we shouldn't consume more than 25 grams of protein per meal (For me, I'd need another 25grams according to the video's calculations).
I want to say that IF and Keto will somehow help turn excess body fat into protein, but I would like confirmation from Dr. Berg, because otherwise...
@@adalbertorios5112 fat never converts to protein 😶
You should cover people who body build and step it up for power lifters and athletes.
I think I'm eating too much protein and I'm having problems figuring out this math. 78g/3 = 26g per meal = 5 oz per meal. However when I do the conversion 78g = 2.75 oz and 26g = .92oz. What am I missing?
I think he means "meat".....so 5oz of meat per meal, because an 1oz is 28g. If it was 5oz of per day then that'd be near 150g of protein per day, beef is only like 20g of protein per 100g and that would mean eating 750g of meat.....Freaking loads that is lol!!! I'm in Ireland and we never uses ounces as measurement. So yeah, 2.5oz twice per day, that's a total of a 300g of chicken or 400g beef or less of each with some eggs added.
An ounce of meat is usually about 6 or 7 grams of protein depending on the type, so 28g of protein is for the whole meal. He's saying that 4-6 ounces of meat or 4 eggs per meal on average is a good amount for most people. Adjust your intake for your own personal needs.
I'm pretty sure 0.8g is per kg not per pound in actual study suggestion. Dr seems to be misinformed a tiny bit
I weigh 85kg and eat between 60-85g of protein per day, usually the higher end on the days I exercise, seems to work fine for me.
The protein is made up from meat fish eggs and whey protein shake.
#1
Dr Berg I Am Suffering From fatty liver, should I take a Soyfree protein in a moderate quantity or totally avoid it ?
#2
Taking ACV Everyday Is it good for our Health ?
I heard drinking ACV a lot Can Cause joint pain in our Body ?
In one of a recent video
Dr Berg Can you please make a video on this Topic 🙃☝️,,
Much love 💕
Dr. All your videos are SO helpful!! Thanks SO much 😊
Very educational! but does your explanation apply to people who heavy weight-train regularly? how about one myth saying that a weight-trainer should consume 30 g of protein several times spread throughout a day?
But damn bro do you even lift?
He isn't your bro, he is a doctor. Sorry about that :)
@@Crimson12nd He does not lift at all though...and he didn't provide any source other than his anecdotal experience lol. So...
@@Crimson12nd He's not a doctor bud, Get your facts together before you make an assumption
This is not elite sports science but everyday regular people advice.
Dear Dr, Berg I really do appreciate your attempt to help us. Any of your video has something to be helpful and useful. Tank you so much
I watch your videos , please make videos regarding diet information for those who traine body building and wants to lean , as you programs target usually average people .
"average people" - majority population
28.3495 grams = 1 ounce / 5 ounces = 150 grams / 26 grams a meal is less than 1 ounce ?
what if your older, like in your 40s and you wanna build muscle, how much protein do you need them?
Question for Dr. Berg.. if I'm bodybuilding and doing keto and intermittent fasting with 2 meals a day, how will my body metabolize the amount of protein I need in such limited eating windows? If I eat an 8 oz steak in one meal, for example, that's over 50g of protein. Can I do this and actually metabolize that amount of protein into muscle? Won't half of it be wasted?
I was wondering for Keto is this video applicable to keto as well?
Fit Mom Life Absolutely! In keto you do get most of your protein from meat anyways, so that is fatty proteins. Good. And in keto you rarely need to supplement any extra protein into your diet, so just do keto and don't worry about it ;)
Despite what some said in the comments, I think the numbers you provided are correct. "They" say 0.6g per *lbs* of weight for ordinary people and 0.8 to 1g for athletes (in kg, between 1.2 to 1.7g per *kg* of body weight). However, I've seen some of them saying these numbers are not calculated for the body mass! These numbers are for *lean body mass*.
this is a great video - thank you Dr Berg! I've recently dropped to 2 meals per day Int Fasting - can I just ask -would I be best aiming for say 39g protein per meal to get my 78g in for the day or would that be too much in one sitting? I had an 18 hr fast yesterday and hardly any hunger before breaking the fast where last meal had 41g protein - would love to be doing this IF as effectively as I can.
So carnivore does that too, as it has a sugar-like effect. If I want to eat my protien in 3 days while prolonged fasting it can also do that. I will have to try a prolonged fast with exercise when I break and refeed to see if I can improve.
Enjoy your videos!! They make sense to me, based upon my eating habits and weight. Thanks!
Insulin is useful for encouraging nutrient absorption right? Shouldn't we be encouraging it at certain times?
Hi Dr. Eric! Thanks for the info. I usually have a mix of whey protein, yogurt, chia seeds, berries and a spoon of peanut butter for breakfast. Is it okay to combine berries (sugar) with the protein powder? I've only started eating this breakfast recently and find that I feel great after and feel full of energy for the morning and afternoon. Thanks in advance!
PS I'm pescaterian, so don't eat meat or eggs, mostly veg (no soy) with occational fish.
This is exactly what I've started to do apart from the peanut butter. It tastes amazing. Unless you're having it post workout when your body needs the glycogen then just go easy on the berries.
Only store ketchup, because of the sugar. tomato paste, apple cider vinegar, onion , garlic all should be beneficial to consume
Rather to use stevia extract or yacon syrup , I use honey or without sweetener.
In an earlier video, you suggested eating cheese in the evening. Could the protein from that disrupt one's sleep?
My thought as well. After viewing this I figured no cheese with dinner. No fish or chicken either. I've not been sleeping through the night lately and it makes perfect sense that it's due to increased protein. Im going to start looking at my sleep log on high protein days for patterns.
for me, eating cheez as a late night snack kept me awake most of the night so i tried eating a blend of nuts and seeds and it now works great. I take the cheez snack in mid afternoon instead.
TheAyasan Wish I could eat nuts in the evening, but at this phase of my diet I can't have any nuts or seeds.😞
+Terri Boyd i feel sory for you, i find it's a good way to eat proteins and i hope i'll never be on a diet where i can't eat those!!! Best of luck to you
+TheAyasan Don't feel sorry for me. It's not forever. Lol. Just for right now. I will be able to work some things back into my diet. My health comes first so I'm doing what I need to do.
Enjoyed this video. What are your thoughts on raw nuts. I have been eating 2 servings at breakfast because they contain some magnesium, maganese, riboflavin, copper, molybdenum, calcium, niacin, vitamin e...
You're the man doctor, I'm pressing like on every video i see from you :)
Thanks
Your videos so really helping me in my fitness journey. Could you please make a small video on how to consume whey protein. There is a lot of debates on whether it should be before or after the workout, the right amount, the right kind.
Thanks
Your silky smooth voice makes me want to take a nap, Doctor Berg. :D
Then while you are asleep. Dr. Greg will wake you up with his yelling ;D
Thank you for all of your hard work that truly is a blessing to countless of us!
Very welcome, appreciate your support!
hey dr. how much protein if you would work out 4-5 times a week (1 hrr) on keto diet.
171 lb
5'7
thanks
Is there an upto date video on this for new science? I'm 80kg typically how much protein would I need if I'm training at gym? I still don't know the definite answer even though I have lots of experience what I know may not be the truth or just outdated info.
Thank you Dr Berg. Another very informative video.👍
If you eat omad how do you take in that Much protein?
I love watching your videos! Your a good doctor.
Good explanation, very helpful Thanks Dr. Berg.
Most welcome! Glad you found it helpful.
Hi Dr Berg,
what are your suggestions for people looking to gain muscle mass without spiking insulin too much through protein supplementation?
As per science, you can't grow new muscle without spiking the insulin.
How many grams of protein can I take at once, while managing to keep insulin levels low? I take plant protein powder. About 20 grams per drink.
drinking your protein is a desperate solution.
Is then the combination of proteins + fats + high carb diets the reason of all those cardiovascular diseases?
Catire Saba too much burned or heated fats will damage heart and blood vessels. Heated, processed vegetable oils and margarine , crisco, pasteurized dairy with heated fats hurts cardiovascular system. Raw dairy is fine, raw nuts and seeds , lightly cooked meat and meat or organs cooked in slow cooker is fine, medium - rare or rare meat is fine. Sushi is fine. Never eat well - cooked meat because the fats are burned and can't carry oxygen. Heat changes structure of fat and you can't make healthy cells when the fats are not in the right form.
patphatcat interesting
High Insulin response is the root cause of all the problems you mentioned not carbs/fats/protein per se
I am sorry but you appear to have made a basic error upfront. You say you weigh 193 lbs (= 87.5 kg). You then say that 0.8 gives way too much protein per day. Well, it will be way too much if you calculate your protein RDA as 193 lbs x 0.8 i.e. = 154 g /day. Is the RDA not g per kg not g per lb? That is roughly half the lb rate. So the calculation should be 87.5 kg x 0.8 = 70g protein per day - which is, of course, less than your 78g. This makes your suggestion of 0.4 g/lb tally with the actual RDA rather than making the actual RDA twice as high. I would appreciate your offering an explanation or correction.
Lol jeez y'all don't be such an extremist. Balance is key as we all know. Some people need to be vegan, and some need to be meat eaters, so that we are not all fighting over the same food source. Its good to mix it up. I eat meat on the daily but am quite well aware of the positive alkaline benefits of eating a veggie only based diet (with fish occasionally). I am very against the mass production and mis-use of animals because of its effects on the quality of meat and life for the animals themselves. If you're a meat eater then be thankful that other shoppers are not buying meat products. The more of them the better! The less meat being purchased, means less incentive for companies to mass produce meat and treat animals like machines. I want my chicken to go through its full life cycle, naturally before I chomp down on it (with my spinach/tomato fruit-salad on the side of course)
For a chicken, to go through its full life cycle, would need a few more years since they are killed at a very young age.
It really is all about balance.I experimented with my body. When I eat lots of meat I start craving vegetables. When I leat lots of vegetables I start craving meat.
TheToolShow bro your comment is an overdose of common sense.
You deserve claps. 👏🏻 👏🏻 👏🏻
lol You crave because of two reasons. 1. Hunger due to high insulin response to meat protein which is a bad idea 2. Taste - if you eat the same stuff, then obviously we are going to crave for something different. So, veggies come into the picture
I would agree that most people do not need loads of protein as we are often instructed. However, if people eat the high animal fat (bacon fat, skin on chicken, etc.) with their protein, this is not good for the body as a whole. Would good fat react with protein in the same positive way (prevent insulin spike) such as avocado, olive oil, salmon fat, etc.?
what do you recommend. like macronutrient % of each carbs fats protein
Fats 80%
Protein 20%
Carbs 0%
Just to clarify when you're talking about protein you're talking about all the protein consumed, which would include proteins in the vegetables and fats your consuming as well as meats correct?
Sometimes when people talk about protein they're meaning meat specifically. I just wanted to clarify. Thanks
finally ithe answer i was looking for
About the 0.8g figure, I think it's for each *kilo* of body weight, which at 193 lb (87.27kg) would put Dr Berg's recommended protein at 69g, which is lower than 0.4 * 193 = 77.2 g.
thank you so much Dr. Berg, great advices from you, as every time you post a video, it's amazing. my only thumbs down is in your lack of response to my questions and of other people as well. I have no question for this post but in a lot of your other posts, I did ask and up to this day, i'm left without ansers. I'm sure you are a buzzy man and I greatly appreciate your efforts, time and energy spent to help others but still felt the need to share this 1 thumbs down.
I started Protein Sparing Modified Fasting down 100# doing Keto. I found going 1g/# target body weight is TOO MUCH. But, with creatine & working my muscles are rebuilding @ 53. I gained 15# from baseline. I'm cutting back to about .5 g/# targeting 175#. I think eggs & sausage 2 MAD with a veggie scramble of some sort. Hanging around low 190's @ 6'.
Dr Eric. I weigh 192lbs. and my day starts at 5.30am. I work as a masonry contractor and active all day. i am also training at the gym in the evening. im not watching exact amount of protein every day but it is between 200g and even 300g per day alongside with some carbs and fats. I've had days where post trainig I've cleaned entire rotisserie chicken plate of rice and ate as much as pound or two steemed broccoli. I strongly belive that food and protein consumption for the healthy adult could differ depending on stress levels placed on the body.. and food consumption can be intuitive. as we just tune with our bodies better. tell me what do you think. thanks
I ate like you for about 5 yrs. Trained really hard, weighed 195 and was eating about 225g of protein. Was looking great. One day last year at the gym, I collapsed. Kidneys were shutting down. 8 mos later, still trying to recover. Lost a lot of my gains. Be careful.
Al C Anyway
Too much protein strains the organs
If you are hungry between meals, then your insulin response is high. High Insulin can eventually cause insulin resistance or diabetes/high BP/High cholesterol/high inflammatory markers like C reactive protein which shows poor heart health. So the key is how to minimize insulin spike. High protein converts to sugar - spikes insulin but since you are saying you work hard - then yes, you can reduce insulin response but NOT everyone is physically active like you. But there are many easy ways to control insulin spikes like keto diet and intermittent fasting. So, it is NOT compulsory to be physically active. Dr berg is not recommending a standard diet for everyone
It depends on the age of a person
Excellent advice!!! Eating low carb, moderate protein & high fat diet. Feeling great!!! JESUS IS LORD!!!
Cat Pat ummmm jesus and god or whatever are complete bullshit and make believe :)
ExMuslimAndProud Jesus is both, man and God.
Santa Claus is Lord
Jesus is a messenger of God just like all the prophets before and after him
wait what
He is always clear and makes sense
Very interesting and informative info....thank you as always Dr. Berg! God made a wonderful creation when he created our bodies!!!
Indeed.