We are on the same page with many clinicians who believe that the FDA recommendation for dietary protein intake (0.8 grams per kilogram) is too low.
Getting enough protein is a real concern for any restrictive diets—whether a plant-based, a portion-based, or a time-based plan.
While we don’t recommend focusing on low-fat or low-carb (more on this in a bit), we do want you to pay attention to protein.
With any substantial weight loss, you will lose lean tissue. Maintaining muscle mass is key and can be managed by adequate protein intake and through exercise—especially resistance training.
Here is a summary of our recommendations:
- We recommend that our patients use a protein target of at least 1.2-1.8 grams/kilogram/day; especially for people who are losing weight (a kilogram is equivalent to 2.2 pounds).
- Some health professionals believe that this range may still be too low, especially for people who are trying to gain muscle. You can talk further with your coach or healthcare provider.
- You don’t need to overdo it. We can’t absorb and metabolize more than around 40 grams per protein at one meal. And if the protein isn’t used to build tissue, your body will happily store those extra calories as fat.
- As we get older, it becomes harder for our bodies to build and maintain muscle. Adequate protein intake and resistance training are critical for healthy aging.
Talk with your coach or healthcare provider about how much protein you should be getting in your diet.
