This is a continuation of a long topic, addressed by post number rather than by page. Start at post 1.
Picking up post #88: that is the part I would want checked first.
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.
Fibre: adequate fibre intake supports fullness and gut motility, both of which matter during the gastrointestinal effects of these compounds. High fibre on top of appetite suppression requires attention to hydration and gradual introduction.
Protein sources: animal sources (meat, fish, eggs, dairy) are denser and easier to hit targets with. Plant sources require higher volume. Neither is nutritionally superior; volume and personal preference matter.
Leucine and MPS: leucine stimulates muscle protein synthesis at a threshold of roughly 2 to 3 grams per meal. That influences how much protein per meal matters, but total daily protein still matters most.
Micronutrition alongside protein: eating protein foods that are also good sources of micronutrients (iron, B vitamins, zinc) solves two problems at once.
Liquid versus solid: protein in liquid form (shakes) is easier to consume in volume but might not be as satiating as solid food. Using both together can help.
Worth separating two things that post #94 runs together.
Meeting protein targets on suppressed appetite: this is where the practical difficulty lies. Eating more protein when appetite is suppressed is genuinely hard. Front-loading the day, prioritising density over volume, and accepting this is a problem worth solving all help.
Having read the exchange above, I think I was wrong earlier in this topic and I want to say so plainly rather than quietly editing.
The correction was fair and I had been repeating something I had not checked carefully enough.
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|---|---|---|---|---|
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Meeting a protein target on a suppressed appetite
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