Diet and Health FAQ

Tagged As: protein weight loss diet

Question:
Been loosing weight at quite a steady pace over the last 2-3 months through change in diet. Current estimate is bodyfat of about 31% (which is high for a male), whith a lean body mass of about 72Kg. Been loosing average of 2.1 Lb/week with a rough estimate of 60-70% being fat loss (average BIA readings). A BMR calculator off the net suggests a BMR of 2021, and about 2600 with activity. I have no idea if this corrolates with the weight loss so far. Just as a snapshot I works out my intake for yesterday and found: 1465 Calories, with 23% fat/33%carbs/43%protein. A search on google suggests that protein intake during fat loss should be 1g/lb - or 1g/lb or lean body mass. If lean mass is 72kg, this equates to 159lb or 159grams of protein a day - somewhat higher that yesterdays intake (which was probably higher than average in any case, due to 83% of the protein intake coming from eating steak! Would increasing protein through supplimentation improve weight loss (fat loss) in protein weight loss diet ? And body tone over the current diet? If I added 2x protein supplements this would provide. 1761 calories, with 17%fats/25%carbs/57%protein (and a total of 163grms of protein) i.e is it adventageous to increase calories ingested (and extra 300) - in return for an extra 70gr protein?

Answer:
Created a profile on fitday as suggested, and started eating tuna (in brine to increase protein). Enter all food for the last 3 days, shows the following (activity at sedentary) Fat: 55 498 30% Sat: 20 177 11% Poly: 9 83 5% Mono: 22 196 12% Carbs: 199 866 51% Fiber: 12 0 0% Protein: 78 312 19% Alcohol: 0 0 0% How balanced is this overall? Total calories is an average of 1676 and fitday is showing a BMR of 2176 (plus activity etc to be 2668). Protein is still a little low though. Assume 1g/lb of lean body mass, this would equate to about 150grams a day - so current intake (which is higher than normal due to tuna etc) is still about half of what it should be.