So far in the What the Fat? low carb healthy fat (LCHF) summer challenge we’ve shown you the first four rules:
1. Go low HI (eat real food)
2. Cut the carbs down: its the sugar and carbs that stimulate getting oversight and feeling lethargic
3. Virtuous vegetables – if you haven’t hear diet bevies are good for you
4. Make fat your friend.
Today Rule 5 is to put protein in its place!
Rule #5: Put Protein in its Place
LCHF does NOT call for a high protein intake. While protein is a nutrient that helps you stay full, too much protein gets converted into glucose (or carbohydrate) in the body. If you overeat protein, you end up eating a higher carb diet than you think you’re eating, which defeats the purpose of going low carb. Given we still need some protein, how much is too much? Your unique protein requirement depends upon your body size and composition, age, stress levels, activity levels, the type of activity you do and of course your goals.
When eating LCHF, two key take-home messages apply. Firstly, spread the protein in reasonably even proportions throughout the day to make sure each meal has a protein and fat satiety combination. Secondly, try not to exceed much beyond palm-size servings of protein-based foods. As a guide, 100-120g of meat, fish or chicken (palm size) provides roughly 30-35g of protein. In case you’re wondering, the rest of the weight is made up of fat, connective tissue, water and bone. Mainstream requirements for protein intakes range from 0.8g/kg body weight for a sedentary individual (which I’m hoping you are not!) to 1.6-1.8g/kg or a little more if you have muscle-growth needs. A common misconception is that athletes need a lot more protein than non-athletes, but in actual fact, their requirements are only a little greater, and easy to achieve from whole food. Those of you trying to get into nutritional ketosis need to be a lot more strict with your protein intake. The required amount varies widely from person to person, but as a general rule, I tend to set a threshold of somewhere around 1.5g of protein per kilogram of your ideal body weight. This is not a lot, particularly if your body weight is at the lower end of the spectrum. It would be a definite cutback for most people. While you don’t need to remain that strict if you are adopting the general LCHF principles, it still pays to be mindful.
A word on Vegetarians & Vegans
Vegetarians need to obtain protein from vegetable protein sources, including beans and legumes, nuts and seeds, tofu and soy products. These foods tend to be 2/3rd carbs and 1/3rd protein (apart from the nuts and seeds, which vary more), making it a little more challenging to reduce carbs without compromising protein intake for vegetarians. This is just something to acknowledge – it can still be done. Those eating eggs and fish will find it easier. Vegans will find it more difficult, but can still follow the general concepts.
Until next time!
Prof Grant Schofield, Dr Caryn Zinn, Craig Rodger
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