Hiya! I'm new to the 80/10/10 diet, and I'm still kind of confused about how much protein I need. I'm 93 pounds, 5'5, and almost 15. I love the Vegan lifestyle, but I just feel better mainly consuming raw. On chronometer it's saying that I need 48 grams of protein a day.....but that's not ten percent, correct? When I was eating a cooked diet I was getting around 60 grams. I just need a daily goal that I need to reach. What's the minimum grams that I need? I eat around 1700-2000 calories a day. Thanks!
The ADA (american dietetics association) recommends a minimum of 4.5% calories from protein. The WHO (world health organization) recommends minimum 3% calories from protein. Don't worry about protein. There is no such thing as a protein deficiency. Just fill yourself with sweet, juicy fruits and all the greens you care for and you will get enough protein.
FYI the minimum recommended intake for females is 2500 cals, regardless of your weight/body size. (Unless you are a dwarf or something.) You might do fine now on 1700, but then you may get cravings/low energy/etc in the future. If you don't have the energy/motivation/willingness to exercise, it is a good sign that you need more calories.
So look at the % in the pie chart. If you are getting at least 3% protein you are fine. Protein needs are greatly exaggerated. Cronometer's recommendations are based on the USDA and SAD (meat + dairy galore.) Human breast milk, which is consumed at a time where body size is tripling, quadrupling in a short period of time, only contains 5-6% calories from protein.
Thanks for pointing out this inconsinstancy. How can the WHO make two recommendations, one based on calorie percentage, the other based on grams per bodyweight, and the two recommendations are completely incompatible. hmm...
How are you getting 3% protein diet needing to be 7500 calories? 3200 cals is 41 grams of protein of just bananas. One head of greens would be abou 7 ish grams, so add a few more veg to your nightly salad and it's very easy.
Just curious about the math on it after calculating what my daily intake usually is.
Nobody has mentioned 7500 calories so I'm not sure where you're getting that figure from, unless there is a deleted reply I'm not seeing.
yes, the reply has since been deleted. That member has since chosen to leave the forum.
Or, if you simply eat the "30 bananas a day" or close to it then you're golden for the protein intake. Today I got in 32 banana, so about 41 grams of protein, and that's before a salad
No need for protein supplements. 3 easy smoothies and a salad, can't get more practical than that.
How active are you?
I'm 15 as well, and I must say you need to eat more! You're very underweight (I was only 3 pounds less than you are now when I was at my lowest during anorexia, plus I was an inch shorter, too!). I'm your height now; but weight about 20 pounds more than you. We are teenagers and we need to consume more that way we properly grow.
The minimum required amount for females on this lifestyle is 2500; I'd say you should probably eat 3000. I tend to get around 2700, if I try hard enough, but I'm trying to eat more because I am active generally 1 hour a day, usually more. Insufficient carb calories can lead to insomnia (when I ate 2300 on this lifestyle I couldn't sleep to save my life), which can severely hinder growth and development.
Don't worry about protein so much; worry about sufficient calories and a good 811 ratio. You'll get enough.
Also, eat a lot of greens; they have a ton of important minerals for us teens ;)
Believe it or not, I had anorexia for a while, too. My lowest was 74. I come from a naturally lean family, so it's quite normal. I've always been like this. I live at the beach during the summer and I tend to walk around an hour a day. Fast pace, though. Thank you so much for replying to this! I thought I was the only person my age going into this.....So this has worked out pretty well for you? I would really like talking to you more! We'll keep in touch! Thanks!
Oh, well even if you are naturally very lean, I would still suggest upping your calories! Not necessarily for gaining weight (because you probably won't, given your leanness), but for energy, growth, and so you won't "fall off the wagon". :)
I've been vegan for about a year and a half now, but HCRV since April. For the most part, it's been working out; I mean, it took me awhile to get over the weight gain and I still occasionally have restrictive thoughts, but I push them aside. :) Otherwise, this lifestyle totally works out, I can finally stop thinking about what to eat and how to exercise to burn it off, haha.
And definitely keep in touch! :)
Yeah, it's fantastic :)
Here is Adam's post on nutrients which is in the 30BaD FAQ section:
From what I understand WHO protein recommendations were based on the average of what people get and then doubled. It takes 4-41 days for your body to adjust to lower protein amounts, just as it takes time to adjust to lower sodium intake. The body adjusts in many ways. Empirical evidence shows that getting enough protein on 811rv is a non issue, (most people get too much protein). Just make sure you eat enough calories from the highest quality fruits and tender leafy greens you can acquire and keep track using chronometer.
Okay, you explained amino acids very clearly and now it finally makes sense - thanks!