Fibre intake when total intake falls, and the constipation link — setting out what I have, and where I think it stops being reliable.
Trying to establish the boundary conditions on fibre intake. The general claim is fine; I want to know where it stops holding, because that is where I am operating.
Three edge cases below, in increasing order of how far outside the usual range they sit.
I had written a reply contradicting post #3 and deleted it. Here is what survived.
Density matters more than quantity when total intake is limited. The same protein in a smaller volume is the whole game.
Posted with less confidence than the sentence structure implies.
Post #10 describes the usual case. This is about the unusual one.
Timing of protein: spreading protein intake across the day, with some at each meal, is more practical than trying to hit the whole target at one sitting on suppressed appetite.
Micronutrition alongside protein: eating protein foods that are also good sources of micronutrients (iron, B vitamins, zinc) solves two problems at once.
That is the honest state of it as of this week.
Right, and stated more narrowly than I would have dared to state it.
Protein targets during weight loss: the standard recommendation is 1.6 to 2.2 grams per kilogram of body weight. Individual requirements vary but that range is a reasonable starting point.
This is the version I would want a new member to read first.
The mechanism is not mysterious. Substantial energy restriction with inadequate protein and no resistance stimulus loses lean tissue as well as fat.
If this contradicts something upthread, the upthread version may well be the better one.
Where somebody reports losing strength, intake and training stimulus are the first two things to look at rather than the compound.
Read the full topic (67 posts)
| Topic | Participants | Replies | Views | Activity |
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Tracking intake honestly when appetite is absent
On the subject in the title: Tracking intake honestly when appetite is absent Working notes rather than a conclusion. I have spent a fortnight trying to pin tracking intake down and I want to set out where I…
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+109 | 115 | 4.8k | 20h |
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About the Protein & intake category
Meeting protein targets on a suppressed appetite, fibre, and eating enough of anything at all. This post is a community wiki: any member at trust level 3 or above can edit it, and every edit is recorded with…
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+4 | 8 | 9.7k | 22mo |
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Whether protein timing matters at a large deficit
Posting this under the heading it deserves: Whether protein timing matters at a large deficit Everything below is what sits behind that. A follow-up question about whether protein timing that I did not know…
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+29 | 33 | 7.7k | 4mo |
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Micronutrient adequacy at low total intake
Micronutrient adequacy at low total intake — setting out what I have, and where I think it stops being reliable. Trying to work out what would count as evidence on micronutrient adequacy, before collecting…
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+93 | 99 | 5.8k | 1mo |
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Meeting a protein target on a suppressed appetite
Meeting a protein target on a suppressed appetite Writing it up because I had to work it out twice and would rather nobody else did. I have spent a fortnight trying to pin meeting a protein target down and I…
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+39 | 44 | 11k | 7mo |
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Fibre intake when total intake falls, and the constipation link — one year on
Posting this under the heading it deserves: Fibre intake when total intake falls, and the constipation link — one year on Everything below is what sits behind that. An honest uncertainty about Fibre intake…
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+9 | 13 | 16k | 16h |
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Reflux appearing for the first time at a dose step
Reflux appearing for the first time at a dose step — setting out what I have, and where I think it stops being reliable. Reporting something rather than asking about it, in case the pattern is useful to…
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4 | 36k | 4mo | |
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Realistic expectations for strength while losing weight quickly
Posting this under the heading it deserves: Realistic expectations for strength while losing weight quickly Everything below is what sits behind that. Working notes on realistic expectations for strength…
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+60 | 70 | 38k | 4mo |
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Two sessions a week versus four: what the evidence supports — a second dataset
Two sessions a week versus four: what the evidence supports — a second dataset — setting out what I have, and where I think it stops being reliable. Reporting rather than asking, and the method is stated so…
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+28 | 32 | 579 | 2y |
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About the Resistance training category
Programming while losing weight quickly, realistic expectations, and recovery. This post is a community wiki: any member at trust level 3 or above can edit it, and every edit is recorded with its author and a…
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4 | 40k | 17d |