Current Events > Diet/workout experts - does protein really make a difference?

(+) Yeah! (+)

The studies you posted only generally focus on high or low amounts of animal sources of protein specifically as the dietary protein source. You will not see many significant changes in experimental settings when you are comparing protein amounts from animal-based sources, because they have a greater acid load with no natural buffer to balance the pH amount, so the body compensates by using its own alkaline/base sources in the bones. With that said, studies like those do not take into consideration protein sources from plants (i.e. soy, whole grains, legumes) that have naturally occurring compounds, such as fiber and phosphates, that buffer and neutralize the acid load from the amino acids. Methionine, in particular, is an essential amino acid that when taken in smaller amounts, it has been shown to mimic the effect of dietary restriction and promote longevity in various organisms. It just so happens that methionine is one of the sulfuric amino acids that is responsible for disrupting pH homeostasis, and it is found in high concentrations in animal foods like meat and dairy.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5048552
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5008916

Keeping in mind again that plant proteins like beans and grains in their natural states contain mostly carbohydrate and typically are low in fat, absolutely no cholesterol. On the other hand, animal proteins are generally higher in saturated fat and cholesterol. They have no fiber, no antioxidants, and no phytochemicals.

This is why the DRI is made in a way so that the majority of the diet will come as carbohydrate, that way proteins and fats are not consumed in excess. Again, this is not hard to grasp.

I can also talk about why high levels of BCAAs are not good and should not be supplemented at all.

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Xenozoa425 posted...

The studies you posted only generally focus on high or low amounts of animal sources of protein specifically as the dietary protein source. You will not see many significant changes in experimental settings when you are comparing protein amounts from animal-based sources, because they have a greater acid load with no natural buffer to balance the pH amount, so the body compensates by using its own alkaline/base sources in the bones.

If you actually read the studies I posted you'd know that this is exactly the point they refute. High protein (regardless of the source) has no effect on bone health.

Xenozoa425 posted...

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5048552

That's good, but has nothing to say about the supposed dangers of a high protein diet.

Xenozoa425 posted...

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5008916

An interesting read, but negative outcomes have been observed when reducing sulfur containing amino acids in an actual human population:

https://pubmed.ncbi.nlm.nih.gov/21872435/


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hey guys, i have a curious question

lately since ive been shopping, ive been looking at the ingredients list for everything. i usually feel pretty good if theres only 1, 2 or 3 ingredients in the items i buy. but if there's a mountain of shit listed, i'm reluctant.

my question: what is the best cheese and bread to buy? might be a dumb question, but i noticed the deli slices contain a lot less ingredients than the kraft singles you find. and as far as bread goes, i assume wheat is the best option, but remember there's also the grain options that contain various nuts. which would be the best? what do you personally go with?

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I generally avoid breads with high fructose corn syrup, dough conditioners, stabilizers, and all that stuff. White bread is a binge trigger for me so I have to be careful about it. The plain white stuff is like crack to me. It not only doesn't satiate me, it actually makes me hungry. I could eat 8 or 9 pieces of white bread (and have) with no impact on satiety.

When it comes to packaged bread, I pretty much only eat Ezekiel brand products. It's kinda pricey though, unless you can find a good sale, and you have to keep it in the refrigerator or freezer. It's very good though with none of the weird stuff in it.


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TheLiarParadox posted...

I generally avoid breads with high fructose corn syrup, dough conditioners, stabilizers, and all that stuff. White bread is a binge trigger for me so I have to be careful about it. The plain white stuff is like crack to me. It not only doesn't satiate me, it actually makes me hungry. I could eat 8 or 9 pieces of white bread (and have) with no impact on satiety.

When it comes to packaged bread, I pretty much only eat Ezekiel brand products. It's kinda pricey though, unless you can find a good sale, and you have to keep it in the refrigerator or freezer. It's very good though with none of the weird stuff in it.

good pick. i've been doing extensive research on this since making my original post, and i noticed a couple things

• swiss cheese seems like one of the best cheeses to buy. low sodium, no sugar and very little fat. i used to buy Velveeta and Kraft branded cheeses, such a bad idea.
• i hear mixed things about white bread vs wheat bread. one website said there's little to no difference between white and wheat bread, except that white bread is missing some nutrients that most people are not deficient in: https://www.thekitchn.com/whole-wheat-might-not-be-healthier-than-white-bread-252828
• i used to buy a lot of the lower calorie breads, but i noticed the ingredients have a much longer list, including stevia. lower calorie doesn't always mean better.

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pojr posted...

hey guys, i have a curious question

lately since ive been shopping, ive been looking at the ingredients list for everything. i usually feel pretty good if theres only 1, 2 or 3 ingredients in the items i buy. but if there's a mountain of shit listed, i'm reluctant.

my question: what is the best cheese and bread to buy? might be a dumb question, but i noticed the deli slices contain a lot less ingredients than the kraft singles you find. and as far as bread goes, i assume wheat is the best option, but remember there's also the grain options that contain various nuts. which would be the best? what do you personally go with?

Kraft singles aren't cheese. They're processed dairy goo made in a manner to resemble cheese. They legally can't call themselves cheese on the package, if you look.

Get mild cheddar or colby, instead of American cheese singles.

Also, I think I've probably gone on about Aldi to you before, but if you want foods with higher quality ingredients, go to Aldi. All their brands (which most of their store is Aldi brands) are generally manufactured with the same standards as EU food safety regulations, since Aldi is based in Germany. The ingredients are usually pretty innocuous and I think most if not all of them don't have artificial dyes, if that's something you're concerned with.

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LostForest posted...

Kraft singles aren't cheese. They're processed dairy goo made in a manner to resemble cheese. They legally can't call themselves cheese on the package, if you look.

Get mild cheddar or colby, instead of American cheese singles.

Also, I think I've probably gone on about Aldi to you before, but if you want foods with higher quality ingredients, go to Aldi. All their brands (which most of their store is Aldi brands) are generally manufactured with the same standards as EU food safety regulations, since Aldi is based in Germany. The ingredients are usually pretty innocuous and I think most if not all of them don't have artificial dyes, if that's something you're concerned with.

you are absolutely right, never realized it until the other day that kraft isn't actually cheese. you see some "cheeses" marked as "cheese food" or "cheese product", and it's not really cheese.

Also I love Aldi, that is where I primarily do my shopping. Anything I don't find I will go to Wegmans or Target.

I just set aside some banana nut overnight oats for tomorrow morning. Hope they don't taste like shit lol.



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i had my overnight oats for breakfast today...it was disappointing. just too soggy for me. i'm not a big fan of sogginess in anything, i find it disgusting. the banana and nut flavor definitely helped me get through it though. i personally do not see the appeal of overnight oats. next time, i'm gonna try stovetop. otherwise all of the steps will be the same. no overnight. just oats in boiling milk. if this doesn't work...i might have to retire oatmeal unfortunately. it probably just means i don't like oatmeal.



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DuranOfForcena posted...

i've never tried overnight oats myself. it does seem like they would be too soggy. i like doing my quick cook steel cut oats on the stovetop just fine.

i tried it on the stovetop this time. definitely an improvement. also not that great though. hoping i will adapt to this food soon.

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Yeah, I think I'm gonna have to retire oatmeal. I never liked oatmeal, I just liked the sugar. I've tried making it different ways, but in general it taste quite awful. I don't know how you guys eat this stuff. I never look forward to eating breakfast anymore, I actually dread it now. I'm gonna have to look at other healthy options for breakfast, because this ain't doing it.

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Chia seed pudding has a texture similar to tapioca pudding, is easier to vary flavors since you can use all kinds of liquids, and is real easy to prep a few days at a time. Might work out better for you.

pojr posted...

Yeah, I think I'm gonna have to retire oatmeal. I never liked oatmeal, I just liked the sugar. I've tried making it different ways, but in general it taste quite awful. I don't know how you guys eat this stuff. I never look forward to eating breakfast anymore, I actually dread it now. I'm gonna have to look at other healthy options for breakfast, because this ain't doing it.

Try French toast, but make it with egg whites.

You can use 150g egg whites for roughly 75cal. Three pieces of whole wheat bread, 300 cal.
Mix egg whites with cinnamon, stevia if you like sweet taste, and a dash of vanilla.

Get a ms buttersworth 10 cal syrup. Seriously. The worst thing an artificially sweetened item is going to do is make your lower tummy a little bloated, but as long as you don't go overboard on the artificial sweeteners you won't bloat.

Anyways you make French toast exactly like that and you're looking at a

425 cal breakfast / good carbs / healthy protein / decent amount of fiber.

I like to top it with strawberries. Every 100 grams of strawberry is roughly 30 cal and a good source of fiber and vitamins.

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i have a confession

for a long time ive been using egg whites, not really for health reasons, just for the lower calories. right before making this thread, i bought the egg substitute stuff. sounds kinda strange, but i was interested in trying it. but looking at it today, the ingredients list is pretty high.

however ever since i increased my intake a little bit, im open to using actual eggs now. in fact it sounds great.

[LFAQs-redacted-quote]

i'm still determined to find a way to enjoy oats. i was a little salty earlier when i made that post. i havent drank coffee in a few days (trying to cut off caffeine) so i think i'm crankier than normal. but i have almost a full container of oatmeal, i must find a way to make it work.

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DuranOfForcena posted...

egg yolks are not bad for you. they are where all the micronutrients and healthy fats of an egg are, which will help make sure you are getting all the vitamins and minerals you should be getting without having to supplement, and will also contribute to satiety. the white is basically just protein and water. the concept that leaving out the yolk is better for you is an antiquated and incorrect notion based on the disproven theory that dietary cholesterol has a significant effect on blood cholesterol levels, which it doesn't. so french toast is a decent option, but there's no reason to leave out the yolks.

i'm also not a very big fan of artificial sweeteners. french toast eggbath recipes don't typically call for any sweetener anyway. the standard cinnamon and vanilla and milk should be fine.

No one said the egg yolk is bad for you. But it does add roughly 70 calories.

You're going to need 1 egg per piece of French toast you make. You would essentially be adding 210 calories you don't need to add into your diet.

You can get more high quality fats by eating a single salmon filet and have less calories.

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pojr posted...

i have a confession

for a long time ive been using egg whites, not really for health reasons, just for the lower calories. right before making this thread, i bought the egg substitute stuff. sounds kinda strange, but i was interested in trying it. but looking at it today, the ingredients list is pretty high.

however ever since i increased my intake a little bit, im open to using actual eggs now. in fact it sounds great.

i'm still determined to find a way to enjoy oats. i was a little salty earlier when i made that post. i havent drank coffee in a few days (trying to cut off caffeine) so i think i'm crankier than normal. but i have almost a full container of oatmeal, i must find a way to make it work.

Buy 100% egg whites. You're overcomplicating a lot of this.

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So today I went back to the old oatmeal recipe, where I use Brown sugar, cinnamon and blueberries. The only difference is I added 2 tbsp almond butter to it. It might have been overkill, and I hate that I added 190 calories to it, but it was pretty good. Best oatmeal I've made so far.

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This thread took a weird turn away from just "Hey should I be eating more protein to build muscles?"

Eating healthy is great dude, but don't obsess over it. That isn't healthy either :\

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LostForest posted...

This thread took a weird turn away from just "Hey should I be eating more protein to build muscles?"

Eating healthy is great dude, but don't obsess over it. That isn't healthy either :\

You think I've been too obsessed with it? Yeah the original thread I only had a simple question, but when I told people my diet a lot of users on here criticized it. And I'm willing to change if it improves my health.

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pojr posted...

You think I've been too obsessed with it? Yeah the original thread I only had a simple question, but when I told people my diet a lot of users on here criticized it. And I'm willing to change if it improves my health.

I think when you're sweating over 190 calories of healthy fats in almond butter, it might be a little troublesome, personally.
But like I said earlier in this topic, there's no one diet/lifestyle that works for everyone, and you gotta find what works for you as an individual. So don't necessarily take my opinion over everything else haha.

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