Protein Intake Quotes

Elsewhere the paper notes that vegetarians and vegans (including athletes) 'meet and exceed requirements' for protein. And, to render the whole we-should-worry-about-getting-enough-protein-and-therefore-eat-meat idea even more useless, other data suggests that excess animal protein intake is linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. Despite some persistent confusion, it is clear that vegetarians and vegans tend to have more optimal protein consumption than omnivores.

THE LAST PIECE OF THE PUZZLE THERE ARE FIVE basic steps in weight loss: Reduce your consumption of added sugars. Reduced your consumption of refined grains. Moderate your protein intake. Increase your consumption of natural fats. Increase your consumption of fiber and vinegar.

We now had impressive evidence that low protein intake could markedly decrease enzyme activity and prevent dangerous carcinogen binding to DNA.

The phytochemicals, antioxidants, and fiber- all of the healthful components of plant foods- originate in plants, not animals. If they are present, it is because the animal ate plants. And why should we go through an animal to get the benefits of the plants themselves? To consume unnecessary, unseemly, and unhealthy substances, such as saturated fat, animal protein, lactose, and dietary cholesterol, is to negate the benefits of the fiber, phytonutrients, vitamins, minerals, and antioxidants that are prevalent and inherent in plants.

I’m almost one hundred percent certain he dates women that peel the skin off their grapes and measure their protein intake with a thimble. Needles

Lifshitz found, and the worst vitamin deficiencies occurred on the lowest-fat diets, even when protein intake was adequate.

We’ve discovered that cow’s milk protein at reasonable levels of intake markedly promotes experimental cancer growth, which is outside of the nutrition paradigm. We’ve discovered that experimental cancer growth can be turned on and off by altering practical levels of nutrient intake, and can be treated by nutritional means, which is outside of the cancer treatment paradigm.

Diet is increasingly important as you age. At 59, I weigh 10 pounds more than I did in high school, and I can still wear size 34 jeans. But I can’t eat like I did in my 20's and 30's. Lean meat, veggies, and fresh fruit form the bulk of my diet. I rely on protein powder and protein bars to keep my protein intake up. When I do over-indulge, I do an extra workout or restrict my eating for a couple of days. I weigh daily and when the needle creeps up, I take action. Don’t let it get out of control because it's harder at this age to dump the weight ~ Steve Holley, veteran martial artist

The importance of insulin is becoming more well recognized. Unfortunately, some people are writing books that fail to distinguish between simple and complex carbohydrates. They recommend that people minimize intake of carbohydrates and increase intake of protein, even high-fat, high-cholesterol animal proteins, which is most unwise.

What made this project especially remarkable is that, among the many associations that are relevant to diet and disease, so many pointed to the same finding: people who ate the most animal-based foods got the most chronic disease. Even relatively small intakes of animal-based food were associated with adverse effects. People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. These results could not be ignored. From the initial experimental animal studies on animal protein effects to this massive human study on dietary patterns, the findings proved to be consistent. The health implications of consuming either animal or plant-based nutrients were remarkably different.

As I experimented with different food plans, I could tell that by removing sugar, increasing my intake of high-quality proteins and increasing fats, I just “felt” different. I felt more engaged and energized and had greater clarity and resilience.

The ADA takes a conservative stand, leaving out many well-documented health benefits attributable to reducing the consumption of animal products. Here are the three key sentences from the summary of their summary of the relevant scientific literature. One: Well-planned vegetarian diets are appropriate for all individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. TWO: Vegetarian diets tend to be lower in saturated fat and cholesterol, and have higher levels of dietary fiber, magnesium and potassium, vitamins C and E, folate, carotenoids, flavonoids, and other phytochemicals. Elsewhere the paper notes that vegetarians and vegans (including athletes) “meet and exceed requirements” for protein. And, to render the whole we-should-worry-about-getting-enough-protein-and-therefore-eat-meat idea even more useless, other data suggests that excess animal protein intake is linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers.

Elsewhere the paper notes that vegetarians and vegans (including athletes) “meet and exceed requirements” for protein. And, to render the whole we-should-worry-about-getting-enough-protein-and-therefore-eat-meat idea even more useless, other data suggests that excess animal protein intake is linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. Despite some persistent confusion, it is clear that vegetarians and vegans tend to have more optimal protein consumption than omnivores.

The upper limit for protein in our diets seems to be about 40 percent of our total calorie intake, beyond which point we might exceed the liver’s ability to process this macronutrient. This means that 60 percent of our caloric needs must be met by either fat or carbohydrates.

Better health and better nutrition—above all, greater intakes of high-quality animal protein (milk, dairy products, meat, and eggs)—have driven the shift, and being taller is associated with a surprisingly large number of benefits. These do not include generally higher life expectancy, but a lower risk of cardiovascular diseases, and also higher cognitive ability, higher lifetime earnings, and higher social status. Correlation between height and earnings was first documented in 1915 and has since been confirmed repeatedly, for groups ranging from Indian coal miners to Swedish CEOs. Moreover, the latter study showed that the CEOs were taller in firms with larger assets!

Because the maximum safe level of protein intake for humans is around 50 percent of total calories, the rest must come from fat, such as blubber, or carbohydrates, such as in fruits and roots. Fat is an excellent source of calories in high-latitude sites like the Arctic or Tierra del Fuego, where sea mammals have evolved thick layers of blubber to protect themselves from the cold. However, fat levels are much lower in the meat of tropical mammals, averaging around 4 percent, and high-fat tissues like marrow and brain are always in limited supply. The critical extra calories for our equatorial ancestors therefore must have come from plants, which are vital for all tropical hunter-gatherers.

Dose response studies indicate a linear increase in skeletal muscle protein synthesis with ingestion of high quality protein up to about 20-25 grams per meal[127]. With protein intakes twice this amount, there is a marked increase in protein oxidation with no further increase in protein synthesis. When looked at over the course of a day, there is no credible evidence that protein intakes above 2.5 g/kg body weight lead to greater nitrogen balance or accumulation of lean tissue. Another reason to avoid eating too much protein is that it has a modest insulin stimulating effect that reduces ketone production. While this effect is much less gram-for-gram than carbohydrates, higher protein intakes reduce one’s keto-adaptation and thus the metabolic benefits of the diet.

Some diseases, such as HIV/AIDS, have slid down the list, but among the diseases whose incidence has increased the most over the past generation is chronic kidney disease. The number of deaths has doubled.14 This has been blamed on our “meat-sweet” diet.15 Excess table sugar and high-fructose corn syrup consumption is associated with increased blood pressure and uric acid levels, both of which can damage the kidney. The saturated fat, trans fat, and cholesterol found in animal products and junk food are also associated with impaired kidney function, and meat protein increases the acid load to the kidneys, boosting ammonia production and potentially damaging our sensitive kidney cells.16 This is why a restriction of protein intake is often recommended to chronic kidney disease patients to

So let’s consider an alternative diet, say 1200 kcal consisting of 30% protein, 15% carbs (i.e., 180 kcal or 45 grams), and 55% fat. After a week or two of getting adapted (during which you may experience some of the fuel limitation symptoms discussed above), your serum ketones rise up in the range (1-2 millimolar) where they meet at least half of the brain’s fuel supply. Now if you go for that 5 mile run, almost all of your body’s muscle fuel comes from fat, leaving your dietary carb intake plus gluconeogenesis from protein to meet the minor fraction of your brain’s energy need not provided from ketones. And, oh yes, after your run while on the low carb diet, your ketone levels actually go up a bit (not dangerously so), further improving fuel flow to your brain. So what does this mean for the rest of us who are not compulsive runners? Well, this illustrates that the keto-adapted state allows your body more flexibility in meeting its critical organ energy needs than a ‘balanced’ but energy-restricted diet. And in particular, this also means that your brain is a “carbohydrate dependent organ” (as claimed by the USDA Dietary Guidelines Advisory Committee as noted in Chapter 3) ONLY when you are eating a high carbohydrate diet. When carbohydrate is restricted as in the example above, your body’s appropriate production of ketones frees the brain from this supposed state of ‘carbohydrate dependency’. And because exercise stimulates ketone production, your brain’s fuel supply is better supported during and after intense exercise when on a low carbohydrate diet than when your carbohydrate intake is high (see below).

You should maintain a moderate, not high, intake of protein. When it is digested, dietary protein, such as meat, breaks down into amino acids. Adequate protein is required for good health, but excess amino acids cannot be stored in the body and so the liver converts them into glucose. Therefore, eating too much protein adds sugar to the body. So you should avoid highly processed, concentrated protein sources such as protein shakes, protein bars, and protein powders.

Anything the Tarahumara eat, you can get very easily,” Tony told me. “It’s mostly pinto beans, squash, chili peppers, wild greens, pinole, and lots of chia. And pinole isn’t as hard to get as you think.” Nativeseeds.org sells it online, along with heritage seeds in case you want to grow your own corn and whiz up some homemade pinole in a coffee grinder. Protein is no problem; according to a 1979 study in The American Journal of Clinical Nutrition, the traditional Tarahumara diet exceeds the United Nations’ recommended daily intake by more than 50 percent. As for bone-strengthening calcium, that gets worked into tortillas and pinole with the limestone the Tarahumara women use to soften the corn.

Without carbohydrates, the body will use protein and fat as fuel—this is called ketosis. When your body is in the metabolic state of ketosis, it turns fat into ketones in the liver, which will supply energy instead of glucose, as if you were fasting. You may have heard of the ketogenic diet, in fact, which focuses on protein and fat intake, while maintaining a very low carbohydrate intake. This diet, newly trendy, may have benefits such as weight loss and improved blood sugar levels. However, it is very restrictive; eliminating healthy fruits, vegetables, legumes, and other nutritious complex carbohydrates seems unnecessary and no fun. Also, we don’t know the long-term effects of ketosis (though if you do go too long without any carbs, it can lead to heart or kidney disease). What I do know, after years of studying nutrition, is that any diet that is very restrictive or eliminates entire food groups can be unrealistic and difficult to sustain. That’s why Zero Sugar Diet eliminates added sugars—but allows natural ones. Pretty sweet deal.

THE DIET-GO-ROUND LOW-CALORIE DIETS Diets began by limiting the number of calories consumed in a day. But restricting calories depleted energy, so people craved high-calorie fat and sugar as energizing emergency fuel. LOW-FAT DIETS High-calorie fats were targeted. Restricting fat left people hungry, however, and they again craved more fats and sugars. FAKE FAT Synthetic low-cal fats were invented. People could now replace butter with margarine, but without calories it didn’t deliver the energy and satisfaction people needed. They still craved real fat and sugar. THE DIET GO-ROUND GRAPEFRUIT DIETS Banking on the antioxidant and fat-emulsifying properties of grapefruit, dieters could eat real fat again, as long as they ate a grapefruit first. But even grapefruits were no match for the high-fat American diet. SUGAR BLUES The more America restricted fat in any way to lose weight, the more the body rebounded by storing fat, and craving and bingeing on fats and sugars. Sugar was now to blame! SUGAR FREE High-calorie sugars were replaced with no-calorie synthetic sweeteners. The mind was happy but the body was starving as diet drinks replaced meals. People eventually binged on excess calories from other sources, such as protein. HIGH-PROTEIN DIETS The new diet let people eat all the protein they wanted without noticing the restriction of carbs and sugar. Energy came from fat stores and dieters lost weight. But without carbs, they soon experienced low energy and craved and binged on carbs. HIGH-CARB DIETS Carb-craving America was ripe for high-carb diets. You could now lose weight and eat up to 80 percent carbs—but they had to be slow-burning, complex carbs. Fast-paced America was addicted to fast energy, however, and high-carb diets soon became high-sugar diets. LOW CHOLESTEROL The combination of sugar, fat, and stress raised cholesterol to dangerous levels. The solution: Reemphasize complex carbs and reduce all animal fats. Once again, dieters felt restricted and began craving and bingeing on fats and sugars. EXERCISE Diets weren’t working, so exercise became the cholesterol cure-all. It worked for a time, but people didn’t like to “work out.” Within 25 years, no more than 20 percent of Americans would do it regularly. VEGETARIANISM With heart disease and cancers on the rise, red meat was targeted. Vegetarianism came into fashion but was rarely followed correctly. People lived on pasta and bread, and blood sugars and energy levels went out of control. GRAZING High-carb diets were causing energy and blood sugar problems. If you ate every 2 hours, energy was propped up and fast-paced America could keep speeding. Fatigue became chronic fatigue, however, with depression and anxiety to follow. FOOD COMBINING By eating fats, proteins, and carbs separately, digestion improved and a host of digestive, energy, and weight problems were helped temporarily. But the rules for what you could eat together led to more frequent small meals. People eventually slipped back to their old ways and old problems. THE ZONE Aimed at fixing blood sugar levels, this diet balanced intake of proteins, fats, and carbs. It worked, but again restricted certain kinds of carbs, so it didn’t last, and America was again craving emergency fuel. COFFEE TO THE RESCUE Exhausted and with a million things to do, America turned to legal stimulants like coffee for energy. But borrowed energy must be paid back, and many are still living in debt. FULL CIRCLE Frustrated, America is turning to new crash diets and a wave of high-protein diets. It is time to break this man-made cycle with the simplicity of nature’s own 3-Season Diet. If you let nature feed you, you will not starve or crave anything.

Red Meat, Gut Bacteria, and Heart Disease The high-protein intake from animal products doesn’t just accelerate aging and produce cancer. Excessive meat intake has also been associated with an elevated risk of cardiovascular death.29 For example, combined data

In Colin’s research group, they learned that they could turn the bad genes on and off simply by adjusting animal protein intake.

Vegetarians and especially vegans have a significantly lower prevalence of obesity than meat eaters. Differences in macronutrient intakes (protein, fat, carbohydrate, dietary fibre, sugars, alcohol) accounted for about half the difference in mean body mass index (BMI) between vegans and meat eaters.

High animal protein in take was positively associated with mortality and high plant protein intake was inversely associated with mortality, especially among individuals with at least 1 lifestyle risk factor. Substitution of plant protein for animal protein, especially that from processed red meat, was associated with lower mortality, suggesting the importance of protein source.

Accordingly, the authors concluded: ‘Irrespective of the possible limitations of the ecological study design, the undisputed finding of our paper is the fact that the highest CVD [cardiovascular disease] prevalence can be found in countries with the highest carbohydrate consumption whereas the lowest CVD prevalence is typical of countries with the highest intake of fat and protein.

Most effective ways to overcome Weight loss problem Term “PROBLEM” “A BIG MESS” Problem is a biggest issue with multiple ways, and creates confusion to pick best way, which is also a PROBLEM. in this generation our biggest issue is how to overcome weight loss. We are so much dependent on internet that in every problem we ask for a solution from internet. Who provide us multiple ways and gets difficult to find the best one. Well! Hello guys, I am here to help you out with your issues. We youngsters are fond of junk food which is quiet unhealthy and doesn’t allow our stubborn fat to leave us. We are so much attracted to food which contains gluten, carbs, cholesterol, fats, etc. And chocolates are the most favourite food in this planet. Which is sadly sweet and sugar is a big “NO”. Sorry guys. 1.Basic way to lose weight is to avoid sugar. Sugar sweetened drinks like sodas, juices and sweet tea are loaded with fructose, a type of simple sugar. Fructose increases your hunger and desire for food more than glucose. 2. Avoid all the junk food from your lifestyle and start having healthy food. The excess fat, simple carbohydrates and processed sugar found in junk food contributes to an increased of obesity and other diseases. 3. Drink lots of water, Yes! Water. It really helps one to lose weight, also will help your skin to stay healthy and hydrated. 4. Decrease carb intake from your diet. Carbs provide 45 – 65 percent of your daily calorie intake. And if you eat 2000 calories diet, you should aim for about 225 – 325 grams of carbs per day. But if you need to lose weight, you will get much faster results eating around 50 – 150 grams of carbs per day. And increase protein intake. 5. Exercise will help you to increase your metabolism. 6. 80% of nutrition and 20% of exercise will help you to lose weight. These are the most easy and effective ways to overcome weight loss problem.

It’s become well known that caloric restriction, defined as reducing intake of calories by 20–40 percent, can increase longevity and reduce the risk of chronic diseases. Scientists at the Massachusetts Institute of Technology have discovered that caloric restriction activates stem cells in the intestines, which helps regenerate cells of the gut.45 Other studies have shown that reducing calories in mice increases the production of the regenerative protein SDF1 and its receptor CXCR4, which together recruit and attract stem cells from the bone marrow into the bloodstream

a small study of triathletes in their fifties showing that rates of muscle protein synthesis in these masters athletes were lower than those of athletes in their twenties.1 His research suggests that older athletes may have an “anabolic resistance” to protein that makes it harder for their bodies to convert protein into muscle, and that may help explain why it takes longer for them to repair exercise-induced muscle damage. (It’s also an argument for keeping your protein intake up as you age.)

Here are a few notable things that can spark inflammation and depress the function of your liver: Alcohol overload—This is relatively well-known. Your liver is largely responsible for metabolizing alcohol, and drinking too much liquid courage can send your liver running to cry in a corner somewhere. Carbohydrate bombardment—Starches and sugar have the fastest ability to drive up blood glucose, liver glycogen, and liver fat storage (compared to their protein and fat macronutrient counterparts). Bringing in too many carbs, too often, can elicit a wildfire of fat accumulation. In fact, one of the most effective treatments for reversing NAFLD is reducing the intake of carbohydrates. A recent study conducted at KTH Royal Institute of Technology and published in the journal Cell Metabolism had overweight test subjects with high levels of liver fat reduce their ratio of carbohydrate intake (without reducing calories!). After a short two-week study period the subjects showed “rapid and dramatic” reductions of liver fat and other cardiometabolic risk factors. Too many medications—Your liver is the top doc in charge of your body’s drug metabolism. When you hear about drug side effects on commercials, they are really a direct effect of how your liver is able to handle them. The goal is to work on your lifestyle factors so that you can be on as few medications as possible along with the help of your physician. Your liver will do its best to support you either way, but it will definitely feel happier without the additional burden. Too many supplements—There are several wonderful supplements that can be helpful for your health, but becoming an overzealous natural pill-popper might not be good for you either. In a program funded by the National Institutes of Health, it was found that liver injuries linked to supplement use jumped from 7 percent to 20 percent of all medication/supplement-induced injuries in just a ten-year time span. Again, this is not to say that the right supplements can’t be great for you. This merely points to the fact that your liver is also responsible for metabolism of all of the supplements you take as well. And popping a couple dozen different supplements each day can be a lot for your liver to handle. Plus, the supplement industry is largely unregulated, and the additives, fillers, and other questionable ingredients could add to the burden. Do your homework on where you get your supplements from, avoid taking too many, and focus on food first to meet your nutritional needs. Toxicants—According to researchers at the University of Louisville, more than 300 environmental chemicals, mostly pesticides, have been linked to fatty liver disease. Your liver is largely responsible for handling the weight of the toxicants (most of them newly invented) that we’re exposed to in our world today. Pesticides are inherently meant to be deadly, but just to small organisms (like pests), though it seems to be missed that you are actually made of small organisms, too (bacteria

Broccoli is a super vegetable with both anti-inflammatory and anti-aging properties. As well as being packed with phytochemicals and high in protein, it is also full of antioxidants to combat free radical damage. In addition, broccoli is an excellent source of fiber. Maintaining a healthy fiber intake will not only keep you regular but help to control your appetite. Broccoli is a rich source of Vitamin C. Among its other benefits, vitamin C promotes the production of collagen to keep the skin looking vibrant. Broccoli is even good for your brain as it contains folate, Calcium and lutein, which have been linked to enhanced memory.

parse. A Japanese study found that low protein intake (less than 16 percent of energy from protein) was associated with poorer sleep quality and difficulty going to sleep, whereas higher protein intake (more than 19 percent) was associated with difficulty maintaining sleep.

How is metabolic flexibility achieved? The physical practices in this chapter—getting your micronutrient count up by eating 800 grams of fruits and vegetables per day and monitoring your protein intake—promote metabolic flexibility by packing your primary diet with healthy whole foods, leaving less room for the high-sugar, highly processed foods that send your blood sugar on an unhealthy roller-coaster ride.

that to live a long and healthy life we need to prevent the accumulation of belly fat. How? Well, by performing regular exercise, but most importantly by reducing the intake of foods high in empty calories, fat and animal proteins (that are rich in sulphur and branched-chain amino acids).4

Let’s get one thing out of the way right here: Nobody’s health ever got worse when they stopped eating sugar. Serious diseases result from severe deficiencies in individual vitamins, minerals, and essential fats or from inadequate protein intake, but there are no diseases caused by a sugar deficiency. None.

The most studied and reproducible intervention known to increase healthspan and lifespan is dietary restriction with optimal intake of vitamins and minerals. That means eating less but selecting high-quality nutritious food. Other dietary interventions that have been shown to stave off the onset of many of the diseases associated with ageing are intermittent fasting and protein and methionine-restriction (reduction of amino acids found in high concentration in animal food products), which are selective forms of dietary restriction.4

1785 calories per day; that is, about 14 per cent less than other Japanese back then (who consumed around 2070 calories) and 43 per cent less than the average man in the US in the 1950s (around 3100 calories).13,14 Protein intake was also much lower in Okinawa than elsewhere in Japan and the US; on average 39 g per day, which is equivalent to 9 per cent of calories from protein sources.15 In mainland Japan in 1950, the average consumption of protein was approximately 68 g per day, while in the United States it was 90 g, which corresponds to 13 per cent of total calories. This is quite the opposite of current popular fads that advocate a high-protein, low-carb diet.