- Sick often
- Delayed healings
- Lack of muscle growth
- Poor recovery from exercise or stress
- Weak connective tissue (pull a tendon/ligament easily)
- Bone loss
- Low neurotransmitters, which affects your mood
- Low hormones (protein produces insulin, growth hormone, thyroid)
- Low enzymes and digestion is not great
- Cannot detox (allergies, chemicals)
- Poor sleep
The purpose of consuming protein is to get amino acids.
The Purpose Of Amino Acids Are:
- Muscle repair
- Neurotransmitter precursors (dopamine, serotonin, adrenaline)
- Raw material for biological proteins (enzymes, hormones, detox, DNA)
When you consume protein-rich foods, you may think that protein is providing all it’s amino acids turn into body tissue. However, different types of proteins (eggs, meat, soy) are each absorbed differently.
For example:
Egg
- 48% will turn into body tissue
- 52% is wasted
Meat/Fish/Fowl
- 32% will turn into body tissue
- 68% is wasted
Soy
- 17% will turn into body tissue
- 83% is wasted
Dairy/Whey (low fat has a High Glycemic Index)
- 16% will turn into body tissue
- 84% is wasted
Egg White
- 17% will turn into body tissue
- 83% is wasted
Spirulina
- 6% will turn into body tissue
- 94% is wasted
A protein deficiency is not always due to not eating enough protein.
Protein Deficiency Causes:
- Low stomach acid (due to aging, antacids)
- Inflammation (inflammation in colon, gut lining, bowel, or in the body)
- Age (gets harder to absorb amino acids)
- You are an athlete
- Gut damage (autoimmune, Celiac, Small Intestinal Bacterial Over Growth)
- Gastric bypass
- Heart problems
- Liver/Kidney damage (fatty liver, Cirrhosis, kidney damage)
- Insulin resistance (65% of people in US are diabetic, more are pre-diabetic)
This part of the Post has been condensed from Dr. Berg’s video: Are You Protein Deficient? https://www.youtube.com/watch?v=ZHfzcBy52Hw
Note:To learn if you have low stomach acid please watch Dr. Berg’s video, The Best Way to Know if You Have Low Stomach Acid
How Many Grams of Protein Do You Need Per Day?
The body will always burn the glucose or sugar in the diet first and that’s why we want to keep the carbs low between 20 and 50 grams or less.
If we keep the carbs low the body will then burn muscle protein unless you’re eating enough protein. So we want to have a moderate amount of protein becauseif we don’t have enough protein our body will start using your own muscle even before the fat.
How much do you need? To find out multiply your body weight in pounds by .36 grams at the low end and .7 grams at the high end of range to get how much protein you need to eat a day. In ounces, it is 4 to 6 ounces.
This Is The Range Of Protein:
.36 to .7 times your body weight in pounds
equals
65 to 126 grams per day.
21 to 42 grams per meal for 3 meals per day.
For example, Dr. Berg is 180 pounds so multiply .36 for roughly 65 grams on the lower end of the range. On the upper end of the range multiply .7 times 180, which equals 126 grams of protein for the whole day.
Divide this by the number of meals. For three meals divide this by three, each meal would be on the low end would be about 21 grams per meal of protein at the low end.
The high end would be needed for a stressed person, an athlete, a younger person or person who does a lot of physical activity.
Dr. Berg needs more protein so divide 126 grams by 3, which equals 42 grams per meal.
Too much protein can actually strain the liver, and the kidneys and it could create kidney stones. Extra protein can create more body fat because it will convert to sugar.
For the protein in your meal, count only the protein portion in the food.
For example:
4 ounces of beef weighs 113 grams but it is not all protein. It has about 26 grams and about 8 grams of fat and 80 grams of water; some collagen and other things will make up the total of 113 grams.
Because that beef is made up of different things we want to count the 26 protein grams not the total grams.
Meat, fish, eggs and other high protein foods will vary in the amount of protein per unit of volume.
The free version Carb Manager calculates the macros. It will show you the protein, fat and carbs per food. Here is the link https://www.carbmanager.com
This blogger has discussed Carb Manager in this post, CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.
Dr. Berg has developed a Macro Calculator that you get with a membership fee.
When you do intermittent fasting and you go to two meals and then one meal your body’s going to recycle protein and you will not need as much protein per day because the body is stimulating growth hormone, which will protect your muscle protein from being broken down.
By taking your daily protein you are not going to lose any muscle so the body will then have no choice but to burn its fat reserve. When it burns your body fat you produce ketones.
In the beginning, if you’re insulin resistant you’re going to be really hungry and you will have to consume more fat. It’s going to be really hard to go from one meal to the next.
However, when you start becoming fat adapted the need for fat will go down because your body is to starting to eating your own stored fat and not necessarily need the dietary fat to feel satiated.
When you are fat adapted you could get the fat you need from the protein that you consume, there is fat in whole foods.
If you are trying to maintain you weight or gain weight, in which case you may want to add more fat.
This part of the Post has been condensed from Dr. Berg’s video: How Many Grams of Protein on a Keto & Intermittent Fasting Plan?https://www.youtube.com/watch?v=bLGlP8T7zU0
To learn more about Dr. Berg’s “Healthy Keto” eating plan, please watch Dr. Berg’s video, “What is the Ketogenic diet?” https://www.youtube.com/watch?v=JATFrKrG9Cc
Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.
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Yours truly,
Lydia Polstra
2HealthyHabits 