Very helpful! There is so much protein emphasis in the WFPB sites lately and much of it feels too complicated and pushes protein powder. Your advice is reinforcing the basics of my early understanding of WFPB eating and an excellent reminder to just build around beans and whole grains, aiming for 1 ½ cups of beans per day, and not be afraid of nuts and seeds even when you want to drop a few pounds. It’s so easy to get distracted by hundreds of recipes, the latest appliances and supplement products. Thank you!
Hi Dr. Marbas, thanks for this information. I am a 66 year old woman and have been trying to improve my protein levels which to be honest I haven't done so before but am struggling with tiredness, sleep problems and weight gain especially my stomach area and am experimenting with this to see if it helps. Much love from Spain ❤️
I’ve been hearing we need way more protein than many plant based doctors are saying, like 1.4 per kg of body weight. Many experts in the plant based world also agree with 1.4 to 1.6 target. Well, I’ve been listening and I do think my hair looks a lot better, but I’ve also put on 7 pounds! The calorie increase has made itself known.
I created a low glycemic index food meal plan as part of my program. This would help decrease the weight gain. You can learn more at drmarbas.lpages.co/mastermetabolism/
Maybe this depends on where you get your protein info from. I googled dry oats and there are 12 grams in a whole cup of oats not half a cup. Those types of differences in calculations make a big difference.
Yes, if you are getting the right amount of calories from a variety of plant sources you shouldn’t have a problem getting enough protein. Dr. Michael Greger isn’t the only one. Cardiologist Dr. Garth Davis explains this in his book, Proteinaholic, as well.
I understand from so many functional, integrative experts lately that you want to avoid counting calories - calories in and out is a misdirect that has caused so much harm to health? Although I have heard there is a minimum calories needed for thyroid health. Interested in Dr. Marbas opinion on this information?
You will gain weight with an energy surplus. Managing calories can be an effective way to learn about calorie density and help people understand it is better to eat Whole Food vs ultra processed foods that contain significantly more calories.
The calories adds up so fast with the plant based meals -the steak cut oats , cup of soy milk , 1/2 c banana and 1 oz pumpkin seeds is 26 grams of protein , BUT it is 23.9 grams of fat and 67 carbs ! If I had a big salad with only 3 oz of lean white chicken breast It is also 26 grams of protein but the chicken is onky 147 calories Where as the other breakfast is 635!! Is the chicken really going to hurt us? I’m being very serious I am seeking this eating bc of my health long term but as a 49 year old petite woman I can’t be eating a ton of calories to get 100 grams of protein Or I’ll put on weight Just trying to understand the protein thing De Mcdougall acts like we can eat potatoes and a side of broccoli and be fine but lots of plant based doctors are now stressing protein HOWEVER The message also is wfpb low fat in order to not get diabetes So all these nuts and seeds and soy really adds up the fat and I don’t want insulin resistance
My question would be why are you trying to get 100 grams of protein daily as a petite woman? If you are following the minimum protein recommends of 1 g per kg of body weight you would weigh 220 pounds as there are 2.2 pounds in a kg. Maybe your calculations are off?
I resonate with your struggle. Trying to build muscle and lose weight as a senior who needs more protein but ends up needing a calorie deficit of 1400 calories in order to lose weight at about a pound a month! If I stick to plant based only, I overeat.
@annelewis I, myself, have a difficult time getting in all my protein, so I supplement by drinking a whey protein shake in the morning, which is the best time to take in your protein. If you're vegan, you can drink a pea protein shake. In addition, I'd like to recommend that you supplement your "listening diet" to Dr. Gabrielle Lyon who has a channel on UA-cam. She completed a dual research and clinical fellowship in geriatrics & nutritional sciences. Although you may not yet be a senior, you may find a particular video interesting as it relates to protein intake and is easy to understand. It is one she's done with her mentor Dr. Donald Layman, entitled "The Truth About Protein Timing and Aging." I highly recommend watching it. I appreciate Dr. Marbas's effort to get viewers to obtain the minimal amount of protein, but MINIMAL is NOT IDEAL, and I suspect you already know this, which explains your attempt to get 100g of protein into your diet. Please read my response to Dr. Marbas.
@@DrLaurieMarbasThe recommended 1g/kg of bodyweight is based on old-school nitrogen balance methods developed for animal agriculture, and it grossly underestimates the actual requirements. So, even if one is not currently protein-deficient, most likely one is not yet protein-optimized. The 1g/kg of bodyweight recommended by the RDA is the BARE MINIMUM TO PREVENT PROTEIN DEFICIENCY DISEASES, BUT IT IS NOT OPTIMAL. This wasn't mentioned in the video, but there's a minimal amount of leucine (for others who may also be reading this, leucine is an essential amino acid that your body can't make) that you must consume to initiate muscle protein synthesis. 30 grams of protein per meal is the minimal amount you would need is to obtain sufficient leucine to spark muscle protein synthesis. This minimal threshold doesn't seem to vary with bodyweight, and is easiest to obtain from eating animal protein, eggs, and dairy. It can be obtained on a vegan diet, but you must eat much, much more vegetable protein to reach that minimal threshold, than if you were to also eat animal protein, in order to obtain that critical leucine and risk gaining weight.
One thing that confuses me in this type of discussion is that when I read the research on protein and muscle protein synthesis, the scientists use grams of protein per kilogram of lean body mass not total mass. In my case, I weigh 65.5 kg (BMI of 21.6). According to my scale, I have 14% fat ( I know that’s not perfectly accurate), so my lean body mass is 56.3 kg. Should I target 65 grams of protein or 56 grams?
I would focus on body weight not lean body mass. Recommendations are based what we suggest clinically which would be body weight. In some cases of obesity I calculate closer to ideal body weight because the amount of food required and protein is unrealistic.
What do you do with the pumpkin seeds? Do you just eat them like a handful or do they go in a smoothie or do they go in your oatmeal? I wasn’t quite sure. I’m not a fan of pumpkin seeds so I wanna know how you incorporate them.?
I am allergic to soy and nuts, citrus.............so I eat quite a bit of beans of all sorts and greens, they all break me out in hives, even watermelon does. Has been since I was a baby. I am now 63
Can you get all of the 9 essential amino acids from plant based proteins? I heard that, if you're following a wfpd diet, you should eat a pretty wide variety of veggies to get all 9 of the essential amino acids in your diet. I read that animal protein is the best source of the 9 essential amino acids. Also Soy and Edamame contain 9 essential amino acids.
@DrLaurieMarbas True! I just need to figure out what amino acids each vegetable contains to make sure I'm getting the full benefit of "complete" proteins in my diet. Thank you!
130 lbs is 59 kilos. Thanks for clarifying the matter of ideal weight. Rarely do other people explain that.
Glad to help
Very helpful! There is so much protein emphasis in the WFPB sites lately and much of it feels too complicated and pushes protein powder. Your advice is reinforcing the basics of my early understanding of WFPB eating and an excellent reminder to just build around beans and whole grains, aiming for 1 ½ cups of beans per day, and not be afraid of nuts and seeds even when you want to drop a few pounds. It’s so easy to get distracted by hundreds of recipes, the latest appliances and supplement products. Thank you!
Glad it was helpful!
This was a huge help!!! Just found you and you are easy to follow and listen to.thankyou
Also I love that you said dude….. I say it all the time lol
Glad it was helpful!
Hi Dr. Marbas, thanks for this information. I am a 66 year old woman and have been trying to improve my protein levels which to be honest I haven't done so before but am struggling with tiredness, sleep problems and weight gain especially my stomach area and am experimenting with this to see if it helps. Much love from Spain ❤️
Hope it helps. My free masterclass could help. drmarbas.lpages.co/mastermetabolism/
Thank you, Dr Marbas. This presentation was helpful.
You are very welcome
Always so informative. Thank you
So nice of you
I’ve been hearing we need way more protein than many plant based doctors are saying, like 1.4 per kg of body weight. Many experts in the plant based world also agree with 1.4 to 1.6 target.
Well, I’ve been listening and I do think my hair looks a lot better, but I’ve also put on 7 pounds! The calorie increase has made itself known.
I created a low glycemic index food meal plan as part of my program. This would help decrease the weight gain. You can learn more at drmarbas.lpages.co/mastermetabolism/
Excellent video! Thank you
Glad it helped!
Maybe this depends on where you get your protein info from. I googled dry oats and there are 12 grams in a whole cup of oats not half a cup. Those types of differences in calculations make a big difference.
I find my info on fdc.nal.usda.gov or on the package itself.
Could you do a video on how to lose fat who has Hashimoto hypothyroidism
Honestly, my free masterclass would help drmarbas.lpages.co/mastermetabolism/
Thank you
You're welcome
According to Dr. Michael Greger, it’s almost impossible to not get the protein you need.
I don't think he treats patients.
Yes, if you are getting the right amount of calories from a variety of plant sources you shouldn’t have a problem getting enough protein. Dr. Michael Greger isn’t the only one. Cardiologist Dr. Garth Davis explains this in his book, Proteinaholic, as well.
I understand from so many functional, integrative experts lately that you want to avoid counting calories - calories in and out is a misdirect that has caused so much harm to health? Although I have heard there is a minimum calories needed for thyroid health. Interested in Dr. Marbas opinion on this information?
You will gain weight with an energy surplus. Managing calories can be an effective way to learn about calorie density and help people understand it is better to eat Whole Food vs ultra processed foods that contain significantly more calories.
The calories adds up so fast with the plant based meals -the steak cut oats , cup of soy milk , 1/2 c banana and 1 oz pumpkin seeds is 26 grams of protein , BUT it is 23.9 grams of fat and 67 carbs !
If I had a big salad with only 3 oz of lean white chicken breast
It is also 26 grams of protein but the chicken is onky 147 calories
Where as the other breakfast is 635!! Is the chicken really going to hurt us? I’m being very serious
I am seeking this eating bc of my health long term but as a 49 year old petite woman I can’t be eating a ton of calories to get 100 grams of protein
Or I’ll put on weight
Just trying to understand the protein thing
De Mcdougall acts like we can eat potatoes and a side of broccoli and be fine but lots of plant based doctors are now stressing protein HOWEVER The message also is wfpb low fat in order to not get diabetes
So all these nuts and seeds and soy really adds up the fat and I don’t want insulin resistance
My question would be why are you trying to get 100 grams of protein daily as a petite woman? If you are following the minimum protein recommends of 1 g per kg of body weight you would weigh 220 pounds as there are 2.2 pounds in a kg. Maybe your calculations are off?
I resonate with your struggle. Trying to build muscle and lose weight as a senior who needs more protein but ends up needing a calorie deficit of 1400 calories in order to lose weight at about a pound a month! If I stick to plant based only, I overeat.
@annelewis I, myself, have a difficult time getting in all my protein, so I supplement by drinking a whey protein shake in the morning, which is the best time to take in your protein. If you're vegan, you can drink a pea protein shake.
In addition, I'd like to recommend that you supplement your "listening diet" to Dr. Gabrielle Lyon who has a channel on UA-cam. She completed a dual research and clinical fellowship in geriatrics & nutritional sciences. Although you may not yet be a senior, you may find a particular video interesting as it relates to protein intake and is easy to understand. It is one she's done with her mentor Dr. Donald Layman, entitled "The Truth About Protein Timing and Aging." I highly recommend watching it.
I appreciate Dr. Marbas's effort to get viewers to obtain the minimal amount of protein, but MINIMAL is NOT IDEAL, and I suspect you already know this, which explains your attempt to get 100g of protein into your diet. Please read my response to Dr. Marbas.
@@DrLaurieMarbasThe recommended 1g/kg of bodyweight is based on old-school nitrogen balance methods developed for animal agriculture, and it grossly underestimates the actual requirements. So, even if one is not currently protein-deficient, most likely one is not yet protein-optimized.
The 1g/kg of bodyweight recommended by the RDA is the BARE MINIMUM TO PREVENT PROTEIN DEFICIENCY DISEASES, BUT IT IS NOT OPTIMAL.
This wasn't mentioned in the video, but there's a minimal amount of leucine (for others who may also be reading this, leucine is an essential amino acid that your body can't make) that you must consume to initiate muscle protein synthesis. 30 grams of protein per meal is the minimal amount you would need is to obtain sufficient leucine to spark muscle protein synthesis. This minimal threshold doesn't seem to vary with bodyweight, and is easiest to obtain from eating animal protein, eggs, and dairy. It can be obtained on a vegan diet, but you must eat much, much more vegetable protein to reach that minimal threshold, than if you were to also eat animal protein, in order to obtain that critical leucine and risk gaining weight.
No chicken is not going to hurt you lol eat what makes you feel your best 😊 meat and plants both have health benefits
One thing that confuses me in this type of discussion is that when I read the research on protein and muscle protein synthesis, the scientists use grams of protein per kilogram of lean body mass not total mass. In my case, I weigh 65.5 kg (BMI of 21.6). According to my scale, I have 14% fat ( I know that’s not perfectly accurate), so my lean body mass is 56.3 kg. Should I target 65 grams of protein or 56 grams?
I would focus on body weight not lean body mass. Recommendations are based what we suggest clinically which would be body weight. In some cases of obesity I calculate closer to ideal body weight because the amount of food required and protein is unrealistic.
What do you do with the pumpkin seeds? Do you just eat them like a handful or do they go in a smoothie or do they go in your oatmeal? I wasn’t quite sure. I’m not a fan of pumpkin seeds so I wanna know how you incorporate them.?
One small handful a day from bag to mouth. 😊
I am allergic to soy and nuts, citrus.............so I eat quite a bit of beans of all sorts and greens, they all break me out in hives, even watermelon does. Has been since I was a baby. I am now 63
Sorry to hear that
Do you recommend anything different for Type 2 diabetics?
Pretty much the same. My free masterclass will help. drmarbas.lpages.co/mastermetabolism/
Can you get all of the 9 essential amino acids from plant based proteins? I heard that, if you're following a wfpd diet, you should eat a pretty wide variety of veggies to get all 9 of the essential amino acids in your diet. I read that animal protein is the best source of the 9 essential amino acids. Also Soy and Edamame contain 9 essential amino acids.
Yes you can 100%. Remember those animals also get their protein from plants.
@DrLaurieMarbas True! I just need to figure out what amino acids each vegetable contains to make sure I'm getting the full benefit of "complete" proteins in my diet. Thank you!
Does sleep play a role in weight loss?
Yes!
How do i get 100 grams of protein a day???? With VSG??
VSG?
@@DrLaurieMarbas vertical sleeve gastrectomy surgery for weight loss.