4 ms·

> Notably just about the entire developed world is protein deficient. This is very a countervailing claim against what you find when you google protein needs,

> Notably just about the entire developed world is protein deficient. This is very a countervailing claim against what you find when you google protein needs, so I'd like to see some sources for it. Especially for people who aren't even working out. For example, top google results: - https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much https://www.health.harvard.edu/nutrition/when-it-comes-to-pr... - https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials https://www.dietaryguidelines.gov/resources/2020-2025-dietar... """Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their needs. This is especially true for males ages 19–59. The Dietary Guidelines for Americans, 2020–2025 indicate that men in that age range are exceeding their protein recommendations, especially from meat, poultry and eggs.""" > Eating proper levels of protein just leaves you so absurdly full. Let's say you eat 200g protein per day (1g/1lb weight). I can come up with wildly different dietary patterns that hit that goal. Frankly, the protein dense foods seem the least filling way to hit that number since they don't hit 2000+ calories. - 260g protein powder: 920 calories - 2100g tofu: 1800 calories - 750g beef sirloin: 1875 calories - 950g seitan: 1000 calories - 730g chicken breast: 1340 calories Not to say you should eat any one food item, but I think it's ancient broscience that protein is magically satiating, else you could easily fill up on protein powder and potatoes wouldn't be the most satiating food per calorie. So I think you're in broscience territory unless you elaborate a bit more.

riku_iki 3y ago
> Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their needs. This is especially true for males ages 19–59. did they back this claim by any sources? I somehow can't find this phrase there. Where did you find it exactly? Also, actively exercising person's protein intake requirements are usually considered significantly higher.
- hombre_fatal 3y ago
  Well, why not work the opposite direction? How would you figure out how much protein you should eat starting with a google search bar? Which sources would you accept and what do those sources say?
  - riku_iki 3y ago
    I would enter something like "study daily protein intake weight lifting". Top article is this: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/ which says that intake below 1.6g/kg increases results, and effect is diminished above that number. Peer reviewed studies are the best source of truth we have on this topic. Also they are obviously not perfect.
    - hombre_fatal 3y ago
      (btw, 1.6g/kg is 0.725g/lb, so still 73% of the person above's recommendation and only for hypertrophy results) The person I replied to isn't talking about weight lifting nor optimizing hypertrophy. The actual context was weight management and satiety. > Notably just about the entire developed world is protein deficient. Factor in the DIAAS score [1] and the entire developed world is plainly malnourished as far as protein goes. [...] Even if somebody isn't working out, bumping up the protein (and protein quality) would almost certainly show great things. I went from relying on intermittent fasting and some fairly cautious eating to maintain my weight, to a "diet" that culminates in "Oh god, I just can't eat anymore!" owing to nothing but dramatic shifts in my protein (and protein quality) intake. If people are already getting enough protein, I don't see how macronutrient fixation will help with weight loss. My own suspicion is that most people who are overweight probably need to replace less satiating foods like refined grains with more satiating foods like legumes, potatoes, whole grains, veg/fruits or anything more satiating than the food they are replacing on this index: http://ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDWText/TextElemente/Ernaehrungswissenschaft/Naehrstoffe/Saettigung_Lebensmittel_Satiety_Index.pdf http://ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDW... Meat is also more satiating than refined grains, but it's clear just looking at the satiety food index that satiety isn't directed by one magical macronutrient, yet the commenter above seems to purport that it's the case.
      - riku_iki 3y ago
        > If people are already getting enough protein they likely defined "enough" as maintenance level for average american: overweight and low active. To maintain healthy weight in long term with office job, person needs to actively exercise, and supply body with nutrition to exercise. Otherwise, methabolism will slow down, and likely overall health degradation will be observed. > with more satiating foods correct, and high protein food has high satiety index.
somenameforme 3y ago
If you would like to see science on it you can search for something like 'protein satiety study.' Brave search, at least, returns countless high quality looking results. [1] Suffice to say it's not even remotely controversial. In any case this isn't complex - just try it yourself, though remember to adjust protein intake vs DIAAS levels. What is controversial is my claim that the world, including the developed world, is largely protein deficient. Yet we accept that protein not only has countless health benefits, but also significantly helps with things like satiety - in a world where obesity has become arguably the #1 public health crisis. And now pair this with DIAAS scores also emphasizing that many of the sources being used to pump up raw protein numbers (such as flour based products - bread, pasta, etc) are some of the worst possible sources of protein in terms of actual digestibility, let alone amino acid balance. The fact there isn't more focus on protein outside of e.g. body building nutritionists is quite odd. [1] - https://search.brave.com/search?q=protein+satiety+study&source=web https://search.brave.com/search?q=protein+satiety+study&sour...

riku_iki 3y ago

> Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their needs. This is especially true for males ages 19–59. did they back this claim by any sources? I somehow can't find this phrase there. Where did you find it exactly? Also, actively exercising person's protein intake requirements are usually considered significantly higher.

hombre_fatal 3y ago
Well, why not work the opposite direction? How would you figure out how much protein you should eat starting with a google search bar? Which sources would you accept and what do those sources say?
- riku_iki 3y ago
  I would enter something like "study daily protein intake weight lifting". Top article is this: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/ which says that intake below 1.6g/kg increases results, and effect is diminished above that number. Peer reviewed studies are the best source of truth we have on this topic. Also they are obviously not perfect.
  - hombre_fatal 3y ago
    (btw, 1.6g/kg is 0.725g/lb, so still 73% of the person above's recommendation and only for hypertrophy results) The person I replied to isn't talking about weight lifting nor optimizing hypertrophy. The actual context was weight management and satiety. > Notably just about the entire developed world is protein deficient. Factor in the DIAAS score [1] and the entire developed world is plainly malnourished as far as protein goes. [...] Even if somebody isn't working out, bumping up the protein (and protein quality) would almost certainly show great things. I went from relying on intermittent fasting and some fairly cautious eating to maintain my weight, to a "diet" that culminates in "Oh god, I just can't eat anymore!" owing to nothing but dramatic shifts in my protein (and protein quality) intake. If people are already getting enough protein, I don't see how macronutrient fixation will help with weight loss. My own suspicion is that most people who are overweight probably need to replace less satiating foods like refined grains with more satiating foods like legumes, potatoes, whole grains, veg/fruits or anything more satiating than the food they are replacing on this index: http://ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDWText/TextElemente/Ernaehrungswissenschaft/Naehrstoffe/Saettigung_Lebensmittel_Satiety_Index.pdf http://ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDW... Meat is also more satiating than refined grains, but it's clear just looking at the satiety food index that satiety isn't directed by one magical macronutrient, yet the commenter above seems to purport that it's the case.
    - riku_iki 3y ago
      > If people are already getting enough protein they likely defined "enough" as maintenance level for average american: overweight and low active. To maintain healthy weight in long term with office job, person needs to actively exercise, and supply body with nutrition to exercise. Otherwise, methabolism will slow down, and likely overall health degradation will be observed. > with more satiating foods correct, and high protein food has high satiety index.

somenameforme 3y ago

If you would like to see science on it you can search for something like 'protein satiety study.' Brave search, at least, returns countless high quality looking results. [1] Suffice to say it's not even remotely controversial. In any case this isn't complex - just try it yourself, though remember to adjust protein intake vs DIAAS levels. What is controversial is my claim that the world, including the developed world, is largely protein deficient. Yet we accept that protein not only has countless health benefits, but also significantly helps with things like satiety - in a world where obesity has become arguably the #1 public health crisis. And now pair this with DIAAS scores also emphasizing that many of the sources being used to pump up raw protein numbers (such as flour based products - bread, pasta, etc) are some of the worst possible sources of protein in terms of actual digestibility, let alone amino acid balance. The fact there isn't more focus on protein outside of e.g. body building nutritionists is quite odd. [1] - https://search.brave.com/search?q=protein+satiety+study&source=web https://search.brave.com/search?q=protein+satiety+study&sour...