How Much Protein Should I Eat While Going SANE (Part 1 of 2)

“There is a general consensus in the literature that protein stimulates dietary-induced thermogenesis [burning of calories] to a greater extent than other macronutrients.” – D. Paddon-Jones, University of Texas

“Convincing evidence exists that protein exerts an increased thermic effect [calorie burning] effect when compared to fat and carbohydrate.” – T.L. Halton, Harvard University

Eating a natural amount of protein—about one gram of protein per pound of body weight per day (not exceeding 200 grams…aka if you weigh 350 lbs, don’t eat 350 grams of protein)—is critical to getting our biological functions back to normal. Why?  First, high-Satiety protein fills us up and keeps us full, so we have no room for low-quality food. Second, our metabolism will burn body fat instead of muscle. As researcher D.K. Layman from the University of Illinois tells us: “Use of higher protein diets reduces lean tissue loss to less than 15% and when combined with exercise can halt loss of lean tissue during weight loss.”

Some people say that eating  a gram of protein per pound of body weight hurts the kidneys and liver. This is not borne out, however, in clinical testing. For instance, A.H. Manninen at the University of Oulu concluded: “Simply stated, there is no scientific evidence whatsoever that high-protein intake has adverse effects on liver function.” T.L. Halton at Harvard University addresses the other part of the argument: “There is little evidence that high protein diets pose a serious risk to kidney function in healthy populations.”

“Seafood and poultry have been associated with lower rates of coronary heart disease and cancer.” – M.L. McCullough, American Cancer Society

On the other hand, guess how many studies show positive health benefits and body-fat loss stemming from a more balanced intake of protein? Dozens. A typical report comes from Loren Cordain at Colorado State University: “There is now a large body of experimental evidence increasingly demonstrating that a higher intake of lean animal protein reduces the risk for cardiovascular disease, hypertension, dyslipidemia, obesity, insulin resistance, and osteoporosis while not impairing kidney function.” That’s because researchers have shown that humans evolved to get about a third of our calories from protein. Dr. Cordain goes on: “So called …‘very high protein diets’ (30% – 40% total energy) actually represent the norm which conditioned the present day human genome…The evolutionary template would predict that human health and well-being will suffer when dietary intakes fall outside this range.”

“Our bodies…seem genetically constituted to accept a fairly high protein load.” – S. Boyd Eaton, Emory University

How could a basic part of human evolution harm rather than help us? Emory University researchers S. Boyd Eaton and M. Konner made the point well when they noted, “It would be paradoxical if humans…should now somehow be harmed as a result of protein intake habitually tolerated or even required by their near relatives.”

How did the myth that protein is bad for us get started in the first place? Let’s cover that in the next post.

PS Make sure that as you start to eat a natural balanced amount of protein that you also increase your water intake. Eight glasses per day is the bare minimum. If your urine is not clear, if you are ever thirsty, or if you have room to drink things other than water—or green tea (more on that later)—then you could be slimmer and healthier by drinking more water.