How much protein do you need? - Dr. Eric Westman
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- Опубликовано: 17 сен 2024
- How much protein should you eat? It’s a controversial topic! Ask twenty different doctors and dietitians and you’ll get twenty different answers. The way Dr. Westman teaches people to do keto, the only things people need to control are the total carbs they eat and the amount of fats and oils they add to their food. For most people, protein is self-limiting because it’s filling and satiating (it helps you stay full for a while), so it’s pretty rare that anyone would “overeat” protein foods like beef, pork, poultry, lamb, seafood, and eggs.
You don’t need to worry about calculating the exact grams or ounces of protein you should get every day, or worry about linking it to your muscle mass or body weight. Watch Dr. Westman’s latest video for his thoughts on protein on keto diets.
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Keto Junk Foods: "If it has more than 3 ingredients, it's not food...it's a product"
Those damn KETO "health " bars are addictive and misleading ... 😞
@@jamescalifornia2964 Yeah, I've been eating some "keto friendly" junk food too. I figure at least it's better than succumbing to eating regular junk food full of sugar.
@@lloydhlavac6807 - It definitely is much better , but still not good. Be careful ... 👌
You need to watch out for Maltodextrin, dextrose, aspartame...any of the sugar additives. Dr.Westman says Maltodextrin is worse than table sugar
@@bethmulligan2588 -- Yes. Sadly those ingredients are in most "sugar-free" products ... 😕
A few things I discovered recently after going Carnivore this year was that it raised my blood glucose that I had lowered the year before on Keto by 30 points, dropped my ketones and I became chronically constipated. However my lab work got much better for Triglycerides and HDL. I thought my fat macros were Ok but apparently by adding a little cold butter to my meals it brought down my BG immediately, raised my ketones and the constipation went away. I like that 'hack' because it is easily adjustable. Oh and my weight loss started back up - losing 5 lbs the first week after being on a stall since January. I don't know why eating cold fat works like that but that it does is great!
That happened to me too! I was shocked that my HbA1c went back up into the pre diabetic range on carnivore. And I didn’t lose weight. I’ll try more fat in proportion. Thanks.
Wow! Doctor Rob Cywes said the same on a video!
Moving from ketovore to almost carnivore I found I was consuming too much protein. I do alternate day fasting and the morning after I would eat nearly all meat the day before, my blood glucose would be over 100. When I deliberately increased my fat intake my morning glucose after a day of eating dropped 30 points. My body was using the protein to make glucose.
@@stevec3872 Yes that is what happened to me too but it took me awhile to discover that the higher protein needed to be balanced with higher fat grams. I did not want my caloric intake to be too low or too high either. And I was in a weight stall. How to get in enough fat was a bit of a puzzle to me.
@@Mrs.TJTaylorsame here. Was glad to leave carnivore and go back to keto
I met with a dermatologist this week. I'd mentioned that I lost 50 pounds in the past year. She commented that she'd like to lose weight. I said it is easy. I began to speak and she interrupted saying she did "Jenny Craig" already. I told her that this weight-loss method does not require counting calories or feeling food deprived or exercising to excess. I suggested she start by watching "Fat Fiction". I hope she does. For me, in regard to macros, my hunger varies day to day. Often I feel like having no breakfast, but on occasion I am hungry in the morning and eat a big breakfast.
I have never been more confused then with carnivore....one video says if your goal is 120 pounds then consume 120 g.....another video says eat until you are stuffed! I give up!
😂 Exactly 😂
I find my body tells me how much protein I need per day, & it does vary. You're right (as usual!) that there is no hard & fast answer for everyone. Age, current weight, general health, activity levels, stressors are all factors. There's so many different proteins available today but I regularly fall back on eggs as a complete easy to digest food. Even low amounts of carbs make me hungry disproportionately, never happens with protein.
Same here, protein cravings are the best guide. I find that without sufficient fat I remain hungry. No matter how much vegetables I eat.
ps, eggs are my go to, as well, 4 per day does the job.
Each to their own, it’s so true, nutritionally applicable too. One size fits all, plant-based, low-fat, high-carb little meat has made the majority of the human population sick, both poor and rich, including so-called doctors who liberally gave nutritional misinformation only to aid THOSE who agendized it. What a load of crap, fed for decades. No more lies. Thank you. Cheers, Dr Westman.
I try to get at least 100 grams of protein a day. Some days I get much more, some days less, but in general that works well for me.
More Great Information Doc Westman Thank you 😊
Thank you Lee.
That video was helpful. Thank you.
A high protein diet failed me repeatedly.
I could not feel satiated from protein unless I ate so much that I felt sick.
My muscles would be weak and I would become physically and mentally sluggish.
I would also have to get up in the middle of the night to urinate.
This isn’t a “high protein diet” it’s an adequate protein diet.
- You may have an undiagnosed condition causing these problems ... ❓️😳
You need higher fat to feel satiated, especially if it's lean protein.
High Protein without the corresponding amount of necessary fat is a mistake many make…
keto its not high protein. this guidelines are "optimal" protein, not high. you probably have many variables that you dont realize, because even then, what you say makes little sense.
Thank you Dr. Westman
I eat 1/2 of my weight in protein which is 90 grams with what ever fat comes with the meat naturally. moderately active! 5ft 0 "
A minimum of 0.6 grams of protein per pound of your desired weight - for example your desired weight is 154 pounds - then calculate 154 x 0.6 = 93 grams of protein per day (minimum)
i am pretty sure that that number should be 0.4, not 0.6
@@mosesCordovero-uw5vw I am pretty sure it is .6 to .8g per lb of desired weight.
Danke !
How do you feel about the Premier Protein 30 gm protein shakes?
Thank you.
So if one's metabolism goes down when you lose weight , or cut calories,, how do you lose weight and raise metabolism. How does this work? is there a Fat thermostat that keeps the body at a certain Fat level , or body weight , how does this work and how to set to a lower body weight higher metabolism?
Thank you ❤
Thanks!
thank you!
1:17 Okay, then why am I watching this?
Upper limit of protein is calculated by converting your height in inches to centimeters ie…6 feet tall/72 inches is 182.8 cm so upper limit of protein would be around 180 g. Tho if you are on the very short or tall side of the gene pool this will not be accurate.
Thank you doctor - well explained 20 months on keto - I was worried about protein intake as per the min 1g per Lb which on the lean body mass (86Kg total LBM about 70Kgs that meant at least 140g min a day and that is a lot of protein on a plate - I have never really eaten that much protein, even before Keto - probably about 50g a day - I will now go back to eat until no longer hungry rather than those extra mouthfuls to reach a "Target" which is on keto about 60-100g a day and an average of about 60-70g - Thanks again facts matter research matters I live in Perth Western Australia and hard to find keto and T2 insulin dependent aware doctors - So Dr Google and the internet to glean info on this lifestyle - As a former President Lincoln said don't believe everything you see on the internet - a wise man indeed
1.2- 1.5 g/kg protein seems to be a pretty good guideline to use for the average healthy human who is physically quite active.
Isnt that a bit much?
please specify in your opinion..Kilogram of "what". Body weight, reference weight, ideal body weight, lean body mass?
What do you base those numbers on? Science or is it just a guess??
@@patrickennis4612 this are the recommended amounts for optimal muscle maintaneance and body functions.
and a bit higher would be recommended if you also plan on building muscle optimally
of course you can get lower, 1 gram per kg its also fine. up to 0.8 per kg its also fine. below that and you are getting on issues.
I'm not trying to build muscle mass but more maintain it. I do long cardio endurance type exercises. Is it ok to get a little more protein than you had recommended?
Sure 😊
LOL! Trying to do the math is too much work for me as well. I've done fine on hflc over the years.
What to do on a vegan keto diet? Most plant proteins come with (complex) carbs. Is it ok to go with 30 or 35g of carbs per day then?
depends how active you are if you will get on ketosis with 35g.
Peter Attia recommends 1g protein /pound of body weight for active people. Why do you recommend less than this?
Thanks!
190G a day ?!
This is exclusively for people who want to optimially build muscle and are in a serious bodybuilding goal. even then, 1 gper poundits even for this, too much. .9 per pound its already more than ideal for those goals
And people here are not going in for bodybuilding, even people who want to build some muscle and being fit this is way too much.
Approval of drugs also doesn't make the drugs safe and without side effects for everyone to take
Not any more ... sadly . 💰
3 oz for 263 pound person 😮
20 WHAT? Grams? Calories?
If your working out you need more protein to build muscle.
"If" is the key word in your sentence. I'm mostly carnivore, eating no fruit or veggies, and I found I was eating too much protein because I am not working out to build muscle.
Carnivore in general its a terrible diet, its a fad for boomers that can´t do something remotely complex, in general the body needs sources of the 3 macros, but keep carbs to an absolute minimum, going to extremes its as shitty as a SAD diet@@stevec3872
There are days I'm not hungry,but I stay hydrated. My body will let me know to eat a little extra protein and vegetables 😊
Based upon energy used as shown on my fitbit, 20% protein 60% fat, 20% other... 4 ounces of meat, 6 ounces fat once or twice per day and no carbs suits me very well. Animal-based foods only.
Out of curiosity, what classifies as "other" since you said you are not eating carbs? I eat mostly animal based, too. Occasionally have something like MCT or avocado and I also consume coffee, all of which are plant based, obviously.
I eat a palm worth of protein with every meal Sometimes more.
Watching and listening to the successful long term carnivores, they almost all say that they find they crave fat some days and protein on others. These are people who have eaten this way long enough to heal from any issues they had, and are healthy enough that there hormonal signaling is dialed in really well. On the journey to health, I am betting that if we err in any direction, it should probably be towards higher fat. ( maybe veg for some fiber if keto, but I still think more fat is better ).
The compromised insulin signaling, especially in combination with produced glucose, whether driven by just needing to use up extra protein, or by glucagon driving production ( I have read either, or both, may be the case ), needs to come under control. I think when that staged is reached, overeating protein is likely far less of an issue. It can probably then be monitored by morning sugar levels, but likely won't need to be once the signaling works itself out properly.
Prioritising protein is difficult for people even on a whole food diet, because they have ingrained in their head that they need to prioritise fibre heavy vegetables ("5 a day"). Try eating enough protein after eating a huge amount of veggies when you were not hungry anyway. People need to stop prioritising the "5 per day".
protein shakes go a long way~.
Some protein yogurth, and a protein shake + your usual meals should be enough
Chicken and poultry???
JK, keep up the good work.
Review transcript here: adaptyourlifeacademy.com/dr-eric-westman/how-much-protein-do-you-need/
well tks but is it a helpful? i dont find it to be so. usda, ww, etc., much more precise about dietary recommendations. Think it's 6 to 8 oz per day protein recommendation for women. Have to assume that doesnt work for atkins when you cut out carbs..no milk, fruit, grains as recommended for balanced diet that adds up to a precise calorie recommendation. So how is lean body mass calculated? Shame that so many hours are devoted to help folks here, but never enough information for folks to be able to lose weight. You can burn fat for fuel but not lose weight. That's a fact. Takes more than cutting carbs. What's the proper balance? Guidelines like USDA would be more helpful than these never-ending talks that never give sufficient guidance for weight loss. If folks could manage their appetites naturally, we wouldnt have an obesity crises, right? Can't understand the evasion: qualitative but never quantitative enough to be implemented....too vague. Why?
1 to 1.2 grams per ideal body weight in kilograms. If you are trying to lose fat, do not add fat to your meals; you only have the fat with your protein. Carbs at 20 grams a day if you are diabetic or obese - that is the therapeutic or prescription strength keto.
There is no one rule for everyone because we all have different metabolism because of genetics, environment, and health status. There is a lot of exploration and discovery in the beginning. If you need more structure, you need to find another way to adapt your eating habits to fit your goals and personal habits.
KETO is not for everyone, but eating low to moderate carbs per day should be the basis of the diet you create, or the diet created for you. The method should be to control or diminish your insulin response - insulin is a cyclic hormone, and should not be signalled by food all day long.
@@akasuzq1970 tks for the input. i believe he says, & I'd have to watch again, 1 to 1.5 to 2 grams per kilogram of lean body mass. Does not say how to calculate lean body mass. So even at that, the low number is very low caloriewise, and veg is very low in calories. & no fruit, milk, or grains as recommended per day by usda. you come up with a too low number of calories. if conversely, you eat to satiety, you can go very well over. The low carb will not stop that. To your point rhat everyone is different, ever other diiet tailors recommendations to general weight categories by gender. Info here seems to be too general & vague be useful. We're left flapping in the wind. 1-2 grams per kilogram of lean body mass (undefined) can be double what's needed or completely wrong if lean body mass is misinterpreted. Gotta be more to it.
@@mariad1151 Fruit and grain is sugar when you eat them, so that is why Dr Westman does not recommended them. Milk can also have a lot of sugar in it (lactose), plus some people have trouble digesting it because they are lactose intolerant.
@@lloydhlavac6807 thanks Lloyd. So with what do you replace all those calories when you switched from usda recomendation to keto? say approx milk 200 calories, fruit 250, bread 300
@@mariad1151you could find online or purchase Dr. Westman’s Page 4. It gives very good guidelines on what and how much to eat for success.
It is very easy to eat enough calories without carbs… it’s very easy to overeat too still, especially if you have binge issues.
As for figuring out your lean body mass, you can see if you have a local place for a dexa scan or get skin fold measurements (maybe your doctors office or a local gym does those?) or you have to use an online calculator to get an estimate.
I use an online calculator and it’s worked fine. I’m 5’4” female and currently my macros are 100 fat/100 protein and less than 20 carbs. It’s not hard to stick to it really. I could do less protein and more fat and lose weight faster but I’m strength training and the extra protein seems to be helpful.
You gotta take the guidelines and then experiment a little to find what is best for you as an individual.
I do 200 grams of fat, 50 grams of protein
In how many meals?
@@wocket42 all of them. 3 meals a day
I suggest dropping fats a little and increase protein. this macros are way too disproportionate, unless you cannot tolerate more protein, this is not ideal health wise.
@@ThatFuckinGame You learn a lot in a year. Things have changed I just listen to my body. Down 120.
When I saw the thumbnail photo for this video I thought he was going to be talking about the incredible results he's gotten from his penis enlargement supplements!
My question is,how much protein do I need,I am 175pounds,I don't want explanations or any stupid things like that,how much protein do I need day,can't answer,don't waist your time talking nonesense
Thank you for the great information. Is it OK to use little bit of monk fruit sugar while on keto diet? Thanks.
As long as you stay under 20/30g total carbs for the day.
@@AdaptYourLife 🙏