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Low-Carb High-Fat (LCHF)

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How much protein and fat

basten profile image
11 Replies

How much protein and fat should I aim to eat

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basten profile image
basten
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11 Replies

That depends on what your aiming towards? Im full keto so im 20g carbs, 106g fat and 85g protein.

basten profile image
basten in reply to

Ok thanks. Have you lost weight?,

Dr Berg's videos are helpful I find, here's one, there's loads of others...

youtube.com/watch?v=Fx_8f_Y...

Sorry, link doesn't seem to work. Just Google Dr Berg keto fat protein whatever and you'll see videos.

Subtle_badger profile image
Subtle_badger

I did a bit of research into how much protein your body needs, and it's unclear. Probably somewhere around 3/4 to 1 g per kg of weigh/lean body weight/ideal body weight etc etc One thing that is clear is that you need more as you age. I aim for about 50-100g per day, on average. That's about 3 servings eg a couple of eggs, a cup of Greek yogurt, a palm sized piece of meat etc.

For fat, I eat the fat that comes with my protein, dress salads in oils, cook with oils the way my mother used to, or the way the traditional recipes specified. I also love cheese.

And then loads of veggies. As the veggies are prepared with fat, the more veggies the more fat. I am not weighing or counting anything. I do limit when I eat, and try not to snack.

I don't really think about carbs. I have banned sugars, grains and starchy potatoes, I eat less fruit than I did - but I am reintroducing some, a nectarine added to a salad is only about 10g, which is OK for me but probably not for Tessa. My biggest source of carbs is probably lattes. I need to cut down on them, probably 😋

Penel profile image
Penel

Hi Basten

The amount of protein you need does depend on your age. As Subtle_badger has said, you need more protein as you age. This PubMed article is informative: 1 gram protein per kilo of body weight.

pubmed.ncbi.nlm.nih.gov/156...

Subtle_badger profile image
Subtle_badger

"The Reference Intake for protein is 50g per day. That means it will meet the needs of ninety-odd percent of the population."

Do you have a link to the research you are basing this assertion on?

basten profile image
basten in reply toSubtle_badger

No just reading what people on hear say.

Penel profile image
Penel

I guess that may depend on whether or not you think Dr Rosedale is correct.

Subtle_badger profile image
Subtle_badger

Anything in excess is a poison. It's a matter of working out what excess is. Not eating enough protein also ages us more dramatically.

Subtle_badger profile image
Subtle_badger

I can see nothing from this hearsay and conjecture that justifies you telling random strangers on the internet that 50g of protein is enough for them.

Sarcopenia is a serious problem as we age, and it looks like a diet of 75-90g of protein is probably a better recommendation.

ncbi.nlm.nih.gov/pmc/articl...

Edit: I just googled Mike Menzter. You are giving advice to a 69 year old woman based on the remarks of a male body builder who died of CVD at 49? 🤪

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