With Low Carb High Fat I mean eating about 5-10% grams carbs per day, 18-25 % protein and fat for the rest. Many people who exercise a lot can go up to 100-120 grams of carbs still getting the advantages of low carb diet. I eat 10-50 grams of carbs and my body manage it very well. Some people eat up to 80% fat.
All the research articles below are based on RDA that is recommended daily intake. American Dietetic Association, Dietitians of Canada is the base source they use.
RDA for a non training person is 0,8 gr protein per kilo body weight due to
American Dietetic Association.
Protein recommendations for endurance and strength trained athletes range from 1.2-1.7 g/kg (0.5-0.8 g/lb) body weight per day.
Nutrition and atletic performance
Research 2013
Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. 2013Full article: http://www.fasebj.org/content/27/9/3837.full
Pubmed: http://www.ncbi.nlm.nih.gov/pubmed/23739654
The proportion of weight loss due to reductions in fat-free mass was lower (P<0.05) and the loss of fat mass was higher (P<0.05) in those receiving 2×-RDA and 3×-RDA compared to RDA.”Eating twice as much protein is better than only RDA. Eating three times as much is waste of money.
Reviews 2000-2012
Here are some interesting pubmed article collecting other sources of information on how much protein the body needs while exercising.. I can however not find any new reviews in this area. All these reviews seems to be based on other sources of information like American Dietetic Association, Dietitians of Canada,The reviews are dated 2000-2012. They all tell the same 1.2-1.7 grams protein per kilo for a training person. One source talk about 10-15% of total energy intake.
http://www.ncbi.nlm.nih.gov/pubmed/18577776 - 2007, review
Dietary protein requirements and adaptive advantages in athletes
http://www.ncbi.nlm.nih.gov/pubmed/23107527 - 2012, review
“US and Canadian Dietetic Association: "Protein recommendations for endurance and strength trained athletes range from 1,2 to 1,7 g/kg/d."
Protein intake and athletic performance
http://www.ncbi.nlm.nih.gov/pubmed/1763249 review
For endurance athletes, regular exercise may increase protein need by 50 to 100%. For strength athletes, the data are less clear; however, protein intakes in excess of sedentary needs may enhance muscle development. Despite these observations increased protein intake may not improve athletic performance because many athletes routinely consume 150 to 200% of sedentary protein requirements. Assuming total energy intake is sufficient to cover the high expenditures caused by daily training, a diet containing 12 to 15% of its energy from protein should be adequate for both types of athletes.My comment here is that if you exercise and eat a lot there is still a limit how much protein the body can synthesis per day. You may get too much protein with a percentage calculation. That means you might put too much money on protein not needed. If you are a carb eater you will manage very well. You just pay for a very expensive "fuel".
Protein intake on Low Carb High Fat
A general rule in Sweden for LCHF is to calculate your need of protein based on lean body mass and add some extra if you train a lot. (Weight loss on LCHF tend to preserve muscles better than on low calorie diet.)Overeating protein tend to slow down weight loss while eating LCHF. There are probably no scientifically prof for this since nobody have found any economic interest in this. The food and drug industry do not make any money on ordinary unprocessed food.
Just because there are no research on the subject does not necessarily mean it is false!I found one source lately explaining what might be the truth.
Why must protein remain in the lower end of the spectrum for ketosis? Dietary protein and/or amino acids are necessary and essential for survival <– fact. When taken in excess, some are stored as glycogen, some are oxidized. Ketosis relies on a need for “fat-derived fuels.” If liver glycogen is full, then some of that glycogen reduces the need for said fuels. Further, ketones are derived from hepatic fatty acid oxidation; if liver is getting plenty of energy from oxidizing amino acids, it certainly won’t need any from fat. When it comes down to prioritization of hepatic substrate oxidation: big influx of diet-derived amino acids > fatty acids. And insulin generally helps to prevent a head-on collision.
Dietary protein does not negatively impact blood glucose control/Experiences by thousands LCHF people say the same - too much protein slow down your weight loss or may even ruin it. In my own network I have seen about 75 people experience this problem.
For me it ends up in 1,5-2 gr per day and kilo lean body mass meaning up to 100 gr of protein. I know if I eat more I will either gain in weight or stop dropping (if that is the purpose). Gaining in weight in this case does not necessarily mean gaining muscle mass – the time interval is too short for such a jump. Usually I have no need to change my weight so I go on with 1.5-2 gram protein per day and with that I gain my muscle mass continuously and get rid of some fat slowly. I keep my weight at 67 - 173 tall.
Note. Due to Renaissance diet (used by some PTs in Dubai *smiling*) I should eat 110-120 gr protein instead of 100 gr. Not that big difference - it is 50 gram more meat or one more shot of BCAA.
Discussion
I see that there are some sources on internet talking about 3-4 gr protein per kilo lean mass for bodybuilding for example. These figures are based on experiences in bodybuilding and fitness industry but there is no scientific resource proving this. Not that I can find any how - please comment if you know a source.Overeating protein is not a problem if you eat carbs as primary fuel. It is just a terribly expensive fuel since the protein not needed for protein synthesizing is wasted. Either you burn it up for fuel or it adds on the fat depots. You cannot store the extra protein you eat.
Since this 3-4 gr protein per kilo lean mass is based on experiences in fitnessindustry I humbly ask for the carb eaters reading this blog and doubting in LCHF recommendation above to respect our experiences just as much as I respect yours. You cannot argument with your own "best practice" without reliable sources and not accepting our "best practice". Just because there are many more of you do not imply you can reject our experiences. We know sources you still haven´t taken part of.Most people in Fitness industry have no idea what true LCHF is. They extrapolate experiences from carb-eating-fitness industry and add that on top of LCHF, That do mostly not work since then the body never truly get fat adopted. Once it is it will prefer fat as fuel in all activities that not are too intensive. Once the body is fat adopted people get their strength back and possible fogginess in the brain vanish. In really high intense activities we use glycogen as well as major fuel
Fat burning and carb burning goes on in parallel. Once the intensity goes up the body consumes more and more glycogen. There are research made showing that the threshold when the body switch over to glycogen as main energy can be pushed. I will post a link here when I find the source.
This is a really great blogpost telling why cheaters days and carb backloading make it hard for the body to get fat adapted or to go into a ketogenic state.
http://primalnorth.blogspot.com.au/p/keto-adaptation-vs-low-carb-limbo.html
More to read
LCHF basic advices etc. On top menue you find a list of really great videos with some of the researchers I mention below.
Ben GreenfieldA triathlon athlete with definitely more muscles than usually in that business. He has posted thousands of posts - just search or join his Facebook page. You will get lots of food and research from him if you join his page Bens Facebook page
Here are some sources of researchers who has done a tremendous lot of training on carbs in their life and research in that area. Now they have changed their mind working with low carb instead. These men are in endurance sports.
Peter Attia, MD nutrition expert
Peter is a long distance biker and a medical researcher in this area. Here you get facts, tests and really deep medical discussions. A common belief among people is that carbohydrates are “necessary” for physical exertion and any form of athletic activity. I certainly clung to that belief for the majority of my life, especially as someone focused on endurance sports. However, at least theoretically, it seemed possible that I should be able to get by utilizing far more fat than glycogen for aerobic activity, if I could only figure out how.
How a low carb diet affected my athletic performance
Tim Noaks
Tim started up his research devoted to carbs and the idea that carbs where the best source of fuel for athletes. He has changed idea. Tim has run 70 marathons and ultra marathons
Medical aspects of the low carbohydrate lifestyle
Low Carb for Endurance Athletes
Steve Phinney - endurance
Low carber win ultra marathon
Low carb preservs muscles glycogen better
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| 1 year and three months on LCHF, shot 2010 and 2011 Weight loss is just a few kilos. |
Who I am
I have trained at gym since 1982. Then six times per week with my X-hubby as personal trainer. He was then then owner of a gym I did it the carb way. As young I was a swimmer.
Since 2009 I eat low carb usually 15-50 carbs per day, 15-25% protein and 72-82% fat. I feel terrific. I sleep better, I train better, I recover quicker, I hardly never get lactic acid since I depend on fat burning, I have never had any problem with brain functions - those are related to start-up problems until body gets fat adapted.
The only backside I have found is morning cramps that can be caused by "dehydration" since I do not have that much glycogen in the muscles as before. But it could also be a matter of age, lack of minerals too much cofé. Sometimes I need to add electrolytes to feel really good.
I train 6 times per week competitive swim training and gym for the moment. I can manage 60 minutes bodypump plus 45 minutes hard gym without glycogen depletion. I can dance salsa for 3-4 hours with cheese as extra energy source (that effort corresponds to a half marathon). Fat and salt from cheese is excellent snack when training on low carb.
Blood fats, triglycerids etc are excellent by the way,...don´t worry.
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