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Eating WHEN and protein intake

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  • Eating WHEN and protein intake

    Has anybody thought of the correlation between Mark’s idea of eating when hunger ensues naturally (WHEN) and total protein intake. It seems that if one actually starts to listen to their body and their hunger cues, they won’t eat as often or as much (especially if you are in tune with your full signal – and eat when satisfied). For someone who is very active and who tries to eat WHEN, is it not possible for them to run the risk of not getting enough protein in the diet? Even Mark says he eats 1 gram of protein per pound of body weight in order to keep his lean body mass. I see this being fairly difficult if you are trying to eat WHEN with a decent amount of lean body mass. Any thoughts or is it something to not really worry about?

  • #2
    well considering that there are 4 calories in every gram of protein, an active 180lb man, would need 180 grams of protein which would translate to 720 calories. So to answer your question, no, with careful planning you can get your protein requirement.

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    • #3
      huh? I thought it was less

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      • #4
        "...a minimum you need 0.5 gram of protein per pound of lean mass per day to maintain your “structure” and healthy body composition. If you are even moderately active, you need closer to 0.7 gram, and if you work out regularly (or under a fair amount of stress), you need as much as one gram of protein per pound of lean mass."

        Sisson, Mark (2009-06-01). The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy (p. 87). Primal Nutrition, Inc.. Kindle Edition.

        If I weigh 165 and have 10% body fat that makes my intake for being very active 148.5g/day. I ate 126g in one meal yesterday.

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        • #5
          Good question Neckhammer, I've been wondering this too. IF today, first meal at noon with 3 eggs, some yogurt, 3 pcs bacon, probably 35g protein tops; at 4pm had a snack of Primal Fuel shake, nuts, mackerel (not holy), probably another 25-30g protein, going to have dinner soon, probably 30g protein. I'm 6'-2", 178lb., probably about 150g LBM; no way am I getting 150g protein today. And I'm not hungry enough to eat much more. What to do?

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          • #6
            I don't like the "eat when you are hungry" for a few reasons. Protein/micronutrient requirements are one of them. Another one is that hunger can be somewhat subjective and a lot of people have hunger systems that are out of whack.

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            • #7
              Originally posted by jimhensen View Post
              I don't like the "eat when you are hungry" for a few reasons. Protein/micronutrient requirements are one of them. Another one is that hunger can be somewhat subjective and a lot of people have hunger systems that are out of whack.
              Just shut down the forum Mark...I actually agree with this freaking guy. I quit.

              Seriously though, this may be the most rational thing you have ever written. Kudos.

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              • #8
                Originally posted by jimhensen View Post
                I don't like the "eat when you are hungry" for a few reasons. Protein/micronutrient requirements are one of them. Another one is that hunger can be somewhat subjective and a lot of people have hunger systems that are out of whack.
                If you had ever done a real fast, cut the carbs/grains, not responded to low blood sugar due to more than 3 hrs. between carb 'fixes', you would know what genuine hunger feels like. It's just 'different'. It's like, *salad is the most wonderful food in the world* satisfaction

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                • #9
                  To me, focusing on just eating when hunger ensues naturally seems the absolute simplest/stress free way of eating. Sometimes, I like to strap down and count my protein intake just to get a feel of what I am taking in. But at 6'1''-6'2'', 185lbs, I definitely am active enough to justify an intake of 165-200 grams of protein on average daily. However, if I am honest with myself, and truely follow my hunger cues, I feel more like I am eating just to get those macros in, instead of eating intuitively, eating because my body is asking to be fed.

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                  • #10
                    Has anybody ever thought about this? Is this how active people and athletes are supposed to eat? Eat to sustain instead of reacting and doing what feels right for your body?

                    I mean, i think also, it would be a great weight loss strategy for people to truly get in tuned with their body and listen to the real hunger cues. They'd probably realize that they would be eating a lot less.

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                    • #11
                      Originally posted by Nady View Post
                      If you had ever done a real fast, cut the carbs/grains, not responded to low blood sugar due to more than 3 hrs. between carb 'fixes', you would know what genuine hunger feels like. It's just 'different'. It's like, *salad is the most wonderful food in the world* satisfaction
                      And then I do agree with that too. When hunger systems are "out of whack". They are that way for a reason. And there are solutions (ahem...eat primal). Once resolved eat when hungry definitely works. Course I have moved to a "one meal a day" 22hr fast every day for the next couple weeks just to get in touch with my hunger
                      Last edited by Neckhammer; 07-18-2012, 08:13 PM.

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                      • #12
                        But back to the protein question though. Does anybody feel like you definitely should be taking that .7-1 gram per pound a day? Or will our hunger kinf even that stuff out, like if you had low protein intake in one or on a couple days, would our hunger signal us to eat more as a way to get us to eat more protein?

                        In other words, should we eat WHEN as far as eating when we're hungry but at least get our required protein in? or will our hunger take care of that by signaling us when we need that protein? Thoughts appreciated

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                        • #13
                          Originally posted by braves10 View Post
                          But back to the protein question though. Does anybody feel like you definitely should be taking that .7-1 gram per pound a day? Or will our hunger kinf even that stuff out, like if you had low protein intake in one or on a couple days, would our hunger signal us to eat more as a way to get us to eat more protein?

                          In other words, should we eat WHEN as far as eating when we're hungry but at least get our required protein in? or will our hunger take care of that by signaling us when we need that protein? Thoughts appreciated

                          When I eat just the primal items I want and don't TRY to do anything I naturally tend to average the .7g/pound of LEAN MASS (thats an important distinction). This is very easy for me to hit. Some days you may be a little low and some a bit higher, but for me it tended to even out.

                          If your not sure just "eat when"....then at the end of the day plug in what you had to see where you fell. Do that for a week or two to get an idea if YOUR hunger signals are leading you in the right direction or not. Mine seem to be firing darn near perfectly

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                          • #14
                            Originally posted by Neckhammer View Post
                            When I eat just the primal items I want and don't TRY to do anything I naturally tend to average the .7g/pound of LEAN MASS (thats an important distinction). This is very easy for me to hit. Some days you may be a little low and some a bit higher, but for me it tended to even out.

                            If your not sure just "eat when"....then at the end of the day plug in what you had to see where you fell. Do that for a week or two to get an idea if YOUR hunger signals are leading you in the right direction or not. Mine seem to be firing darn near perfectly

                            And yes, I do think its important to get to that .5/lb of lean mass as a minimum. So if your drifting bellow that add more fatty meat and eggs to each meal. I eat a good chunk of flesh with every meal myself.

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                            • #15
                              Originally posted by Nady View Post
                              If you had ever done a real fast, cut the carbs/grains, not responded to low blood sugar due to more than 3 hrs. between carb 'fixes', you would know what genuine hunger feels like. It's just 'different'. It's like, *salad is the most wonderful food in the world* satisfaction
                              lol, sorry. I actually fast every day. My first meal is around 12:30 which is 4 or 5 hours after I wake up. The other day I had to go to the DMV and it took longer than I anticipated and I didn't eat until 5 pm. I wasn't really even hungry. I eat carbs yet have no problem fasting. If I just "listened to when I was hungry" I would never eat. It can be hard to tell the difference between hunger and boredom. Having a similar meal schedule every day works best for me.
                              Last edited by jimhensen; 07-18-2012, 08:44 PM.

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