High-Protein Diet - New guide from DietDoctor
 

In 2021, DietDoctor, the world's largest low carb website has been adding more protein focused articles, recipes, and other information based on Dr Ted Naiman's The P:E Diet. Today they published an updated complete guide to High Protein Diets.

https://www.dietdoctor.com/high-protein

If you wonder if increasing protein would work for you, what is actually meant by "high" or "higher", this is a good place to start. Many links in this guide to studies and related information. If you want more information about Dr Ted Naiman's own program, the thread is: https://forum.lowcarber.org/showthread.php?t=483930

My immediate challenge is to eat. I'm doing what I can, starting my day with a Premiere Protein shake (30g Protein, 1g Sugar, 24 Vitamins & Minerals, Nutrients to Support Immune Health). My next meal is coffee with HWC, or maybe bulletproof if my stomach can take the MCT oil. I try to eat during the day but lose interest after a few bites. My muscle mass is way down from spending so much time in the hospital bed.
Maybe I should just drink several shakes during the day to add up to the recommended 150gms per day.
I had PT yesterday and am suffering today because I'm so weak. Once I get up and walk around for a bit, I can keep going, but the sacroiliitis pain during transition can be challenging.
I also have to take lots of psyllium every day to avoid straining, as that engages the same raw nerve.
Ideas?

If you could mix the Protein Powders with 0% Greek yogurt or low-fat cottage cheese (see breakfast bowl in article), I think (wild guess on my part) they may be easier to digest with whole food protein sources. A full day of processed powders sounds hard to digest besides not the best. Smoothies of course, using 2% milk and ice. There are 145+ high protein recipes here...if you could buy already prepared soups, chicken, fish, maybe you can find ideas that are doable for your digestion . Wishing you a full recovery. :wave:

https://www.dietdoctor.com/high-protein/recipes

I love Janet's idea to bulk up your protein smoothie with Greek yogurt. You need the protein. I'd also consider those collagen drinks? There are premade ones with keto-friendly sweeteners, and I water them down to keep the sweetener on the low side.

Also, add dry gelatin to a hot beverage, or get those dis-solvable types of collagen you can add to any liquid.

These are complete proteins which reduce inflammation while helping your body heal.

After seeing Dr. Naiman on Diet Doctor and reading some of his articles, I figured I was a bit low on the protein side. For over a month I've been drinking a daily Jay Robb egg white protein powder shake made with unsweetened coconut milk (sold in a milk type carton). Unfortunately for me, I must avoid dairy so I can't buy the whey powders or boost protein with yogurt, etc. However, as it is I think the added 24g protein is helping me, and definitely boosts my daily protein levels. Still, I'm lucky if I make 80g per day total.

Leverage the power of protein - oh wheyt isn't that a book already?

It's also interesting to consider that things like Bullet Proof Coffee, Fat bombs and such are way over on the left side as well probably right in between shugar and donuts. The graphic has it's own built in bias - just as we all do :)

Wheyt... I see what you did there. :)

And yes, that very book is my current reading project!

Since June there have been more articles and recipes on High Protein. Today a podcast interview with Dr. Andreas Eenfeldt on the evolution of DietDoctor's advice. https://www.dietdoctor.com/episode-...sent-and-future
They truly follow the science, and what works for weight loss with real people in practice, and understand that for some health conditions a high-fat diet does works. But if using low carb for weight loss and stalled above your goal weight, DietDoctor has now added lower fat, higher protein options.. and he explains the reasons and how they will message this change.

Is high protein back or did it never leave? :lol: :lol: :lol:

Never left, but....What is the P:E ratio? :)

I find it telling that emphasizing protein for those already eating healthy carbs (low glycemic, above ground veggies primarily) is a very healthy approach. Not too recently, I recall the keto mantra to eat more fat, moderate protein, and keep carbs very low. The issue with protein at the time was thinking the resulting gluconeogenesis that threatened to convert additional protein into sugar thereby "kicking one out" of ketosis. Bikman was one of the first to refute that idea with research, and now many have seen the wisdom of increasing healthy protein, reducing energy (fats, carbs), and emphasizing the vegetables that work to add important micronutrients. Again, the ratios are very individualized, as we all have a unique "sweet spot" for ratios and food types; however, we are evolving in our nutritional knowledge, and I love the evolution.

I've been eating a P:E ratio of 1.2-1.4 for most of the past 22 years without calling it that. I still prefer the Protein Power approach of setting the protein grams first, then adding a variety of low-carb vegs. Eating extra protein beyond what I actually need just to achieve certain macro percents is too expensive for me and reminds me of the high-carb craze where people would load on more carbs to achieve 65% even after they'd eaten enough for two people.

Diet Doctor adds another very useful guide:

Top 10 tasty ways to eat more protein and less fat

https://www.dietdoctor.com/high-protein/top-10-ways

I had already written up my own list for friends of how I changed the foods from the typical "keto" food list I was using to what I eat now. Could have saved myself the time…this is the same with a beautiful design and photos. Even down to the last note on dessert that Dr Eenfeldt now makes Dr Naiman's "Protein Ice Cream”. Recipe at end of this video: https://www.youtube.com/watch?v=zCgDBd8FgvY

Good summary article. Thanks, Janet. I particularly like the way DD stays abreast of the latest research and readily adopts new views on healthy ways of eating. As we learn from experience, we adapt low carb or keto to be more effective in achieving good health.

I think I was a pioneer in the protein powder/yogurt thing 😊

Another excellent article written by Dr Ted Naiman,

How and why to eat more protein

And not to be missed at the end…a 50% off code for the instant download edition of The P:E Diet. It is well-formatted for an e-reader or reader app.

https://www.dietdoctor.com/high-pro...at-more-protein

We know the medical advice to eat such low amounts of fat was wrong. But this also puts a steak in the heart (see what I did there?) of the constant claims of the vegans that "we don't need that much protein."

Not only that, I've found the source of that protein is important. Getting enough from vegetable sources usually adds in carbs. And personally, I've found I don't digest such foods very well, which means I get even less nutrients from them.

Challenges are everywhere now. The start of the new academic year for school and college, the crisp autumn weather for the northern hemisphere and the looming holidays, to say nothing of the pandemic pounds people may have gained…Diet Doctor is also onboard the challenge train. They are offering their Weight Loss for Good program again…this time with the option for a HighER Protein Diet. I tried the program when it was first introduced…the daily communication was very helpful, everything planned out for you if needed. Their program is 10 weeks, other challenges around are 30, 90 or 100 days, easy to switch it up or add time.

The P:E Diet download for $10 is still available (see post #17)


https://www.dietdoctor.com/sign-up-...ht-loss-journey

This is a helpful thread to review what's going on with High(er) protein. Some time ago, I realized that too much fat (at my age) was probably providing the wrong kind of energy. I gave up heavy cream in my coffee--my favorite "lo-carb" treat--and that was a good move.

Now I've discovered low-fat Greek yogurt, and I'm working my way into other strategies for boosting protein while keeping carbs very low. I think this is helpful for getting back in a healthy nutritional groove.

Sticking with oils for cooking, mayo for salads and sauces, cheese, and whatever comes with the meat, I keep fat at a moderate level, and don't miss it.

I think I'm onto something! Thanks for the info.

I was so upset by my weight regain that I not only increased protein, but lowered fat in line with Ted Naiman's guidelines. You would be amazed how easy it is to get fat along with foods like salmon, eggs, lean beef, more than enough fat without adding any extra dietary fat all.

I made a long list of adjustments to VLC foods, but for those in your post…..0% Fage Total Greek yogurt, whey protein, Fairlife 0% milk for coffee, 2 whole eggs a day for nutrients plus another cup of egg whites, no Mayo (use whipped cottage cheese) no cheese in any recipe, only the occasional treat when entertaining, and switched to avocado and coconut oil sprays. I do use 2% cottage cheese because non-fat tasted awful and 2% is what is carried by Costco. This version of LC is still 30-40% fat, and like you, I do not miss the higher fat foods.

In a new interview with Dr Naiman, he talked about adjusting the fat and carb percent to your goals, but if he was forced to give one Macro advice, it would be 40% Protein, 30% fat and 30% net carbs.

According to Cronometer I am presently eating, since I started DDF, 43% protein, 43%fat, 14% carb. It is working like a charm. I am four pounds down in 10 days. Given that I started at around 65% fat and 5% carbs, this is quite a switch. I am learning that I can handle many more carbs than I originally thought, and perhaps many more carbs than when I started this journey all those years ago.

Quote from Andreas Eenfeldt:
This has become my mantra, and when I watched the recent interview with Kendall and Eenfeldt, it was this from the conversation that resonated so well. I can have higher carbs, or even during family gatherings eating with the group without going way off the grid (still no sweets ever), I'm fine, feel great, and can be more nutritionally flexible within my guidelines. It's a great thing . . .

ETA: Here's a very informative interview conducted by Bret Scher from DietDoctor with Professors Raubenheimer and Simpson who have conducted further research on Protein Leverage Principles. Note that the fundamental hypothesis stated "that animals, including humans, are hardwired to eat protein and will overeat calories to get enough protein, even to the point of poor metabolic outcomes like obesity and diabetes."

https://www.youtube.com/watch?v=r5uJJzUS_9o

"If you get the nutrients, then counting calories becomes irrelevant. If you get the nutrients you need, you don't want to eat too much."

This may work for Eenfeldt but it still remains an illusive goal for me. Maybe DDF will do it but for now and for as long as I can remember the signal that I am full and should stop eating has not occurred, even when eating nutrient dense foods and prioritizing protein. I still must rely, to some extent, on portion control which means I practice some form of calorie restriction by restricting portion size. Otherwise I gain weight.

I agree and experience the same with certain foods. If I were to open a can of fresh Hubs Peanuts, I would need to practice portion control, and frankly, I can't eat peanuts for that reason. I don't know when I'm full. It's the same for me with tree nuts and certain other foods. It goes to show that everyone is different in regards to metabolic response to foods consumed. It almost demands a certain amount of individual N=1 discovery for this reason. I'm fortunate that when consuming the correct amount of protein for me, I do have an active fullness signal. It took me a few years to fully regain it. Amazing how good nutrition is so highly individualized. People need to be aware of this to avoid the latest unfounded fads and to test those plausible approaches for themselves.

I have this fantasy of some day pushing my chair away from the table and saying "I couldn't eat another bite" even though my plate was still half full.

Oooo, yummies! Today I mixed a scoop (28g) of Gold Standard whey protein (Costco) with my non-fat Greek Yogurt. A few blueberries. Wow! Makes a creamy-gooey "pudding," and I loved it. Wonder if it freezes to make an ice cream-like substance? I'll try it and see.

I've also decided it's okay to buy the Catalina Crunch hi-protein cereal at Costco. It's expensive, but makes a satisfying (and very filling) addition to the Greek yogurt.

Over low-carb lifetime, I've pretty much abandoned food that comes in a package with a list of ingredients. However, protein powders, drinks (Protein Power--Costco again!), and this cereal add a protein punch that I like better than noshing on sliced turkey, eggs, leftover meatballs, etc. This is an n=1 in progress.

P. S. to Jean: The only time I ever had that "too full to eat another bite" over a half-finished meal was decades ago when my doc prescribed fen-phen. Fortunately, I didn't take it for very long--but it sure was an appetite suppressant. And I lost quite a few pounds in a short time. It probably had other effects as well--but the worst possible effect, come to find out, was heart failure. :skull:

Barb, I loved Phen-Fen too! :skull: I stopped early because we were moving from Dallas to NC and all that entailed including finding new doctors, by the time re-settled, it was off the market. I found the records recently….Masochistic to keep old Weights! But with DDF and P:E diet I am below were I ended there.

If you whizz Frozen Berries into the yogurt, that is like Ice cream. See the Ted Naiman tips, he starts with Fairlife milk, but it’s even creamier with yogurt if your blender can handle it. I’ve not tried freezing after. His recipe with milk expands like some chemistry experiment gone wrong. :lol:

Recipe on Ted's FB page: https://www.facebook.com/BurnFatNot...002213233269817

P. S. About protein shakes: the brand I buy at Costco is Premium Protein (not Protein Power as mentioned above). Compared to Atkins shake: same calories, 6g less fat, 15g MORE protein. Net carbs similar. A better choice for me.

I'm going to play with whey protein recipes. :yum:

Is anyone combining IF with High(er) Protein?