A reference post rather than a discussion. Corrections are the point; I would rather this be right than mine. It is about protein intake, and it is deliberately narrow — everything I am not confident about is marked as such.
What is actually established
On a suppressed appetite the winning strategy is protein density per unit of volume, not per calorie. Isolate powders, Greek yoghurt and cottage cheese, egg whites, lean fish, and tinned tuna all deliver a lot of protein in a small physical volume. Front-load it: appetite is usually least suppressed in the first hours after waking and worst on the day or two after dosing, so get the majority in early in the day and early in the week.
The condition it depends on
The caveat that reference weight and current weight are different numbers. Using current weight at the start of a large loss produces a target that is both unachievable and unnecessary.
The practical version
The arithmetic that makes it tractable: reference weight in kg times 1.6 gives the target; divide by four for a per-sitting figure; then find four foods that hit that figure in a volume you can actually finish. Most people need two of the four to be liquid or semi-liquid early on.
What I am not sure about
The bit I cannot resolve on my own is how people are hitting a protein target on a genuinely suppressed appetite, because volume is the binding constraint rather than willingness. I would rather have one careful answer than five confident ones.
Dr.GutHealth said:On a suppressed appetite the winning strategy is protein density per unit of volume, not per calorie.
No disagreement with Dr.GutHealth. One condition attached. The RDA is the wrong reference and it is worth understanding why. 0.8 g/kg is the intake at which nitrogen balance is not negative in healthy weight-stable adults — a floor for deficiency prevention, not an optimum, and derived in a population that is not in a deficit. In a substantial energy deficit, protein requirement rises because amino acids are being oxidised for energy and because muscle protein synthesis is blunted. The literature on preserving lean mass during weight loss lands around 1.4 to 2.0 g/kg of reference body weight, which is roughly two to two and a half times the RDA.
Dr.GutHealth said:On a suppressed appetite the winning strategy is protein density per unit of volume, not per calorie.
I will push back on the powder-first advice. It works and it also trains people out of eating food, and when the drug stops the habits are what remain. Getting protein from meals is slower and holds up better afterwards.
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View ResultsTaking the question as asked, rather than the general version of it. Distribution matters less than total but it is not nothing. Roughly 25 to 40g per sitting with enough leucine to trigger synthesis, three or four times a day, is more effective than the same total in one enormous evening meal — and on a suppressed appetite the enormous evening meal is the one you will not finish anyway.
InsuranceTom said:The RDA is the wrong reference and it is worth understanding why.
Same experience, arrived at from the opposite direction. The detail I would add is minor and it is already implied above.