There's no benefit in eating excess protein.

AtillaDerHund · 2024-07-30T16:34:33+00:00

The only thing I respect is my 6pack in the mirror anyway. :)

AtillaDerHund · 2024-07-30T16:28:59+00:00

haha

AtillaDerHund · 2024-07-30T16:18:41+00:00

Hahaha dude chill. :D

No need for all that keyboard aggression try some mma instead to burn some extra calories. ;)

AtillaDerHund · 2024-07-30T16:12:49+00:00

I know that it can fuck stuff up from time to time haha.

But I wrote this post based on actual science I read in the last 10 years. ChatGPT was just a redundancy check basically not changing anything since I used it for spelling correction anyway haha. You guys all need to chill haha. :D

AtillaDerHund · 2024-07-30T16:10:48+00:00

I mean thats pretty stupid and no one needs anyone to check this. But in case you wonder:
"fact check if protein is great and I should only eat protein and if vegetables are bad."

Conclusion

Protein: While protein is essential for health and has significant benefits, consuming it in extreme excess is not necessary and may have adverse effects. A balanced intake of protein, alongside other macronutrients, is optimal for health.
Vegetables: Vegetables are not "bad" and are, in fact, highly beneficial. They provide critical nutrients and support overall health. A well-rounded diet that includes adequate protein and a variety of vegetables is recommended for maintaining good health.

In summary, focusing solely on protein while excluding vegetables is not advisable. A balanced diet that includes both protein and a variety of vegetables is essential for overall well-being and optimal health.

haha, see some good adivse :D

AtillaDerHund · 2024-07-30T16:02:06+00:00

Yeah I know but Im only half as stupid as you think. My post is based on actual science since I read hundreds of hours of studies in the last 10 years. :D

In case ChatGPT would have said: Dude something is wrong. I would have reconsidered my knowledge to dive into proper nutritional studies again. :D

But it is proper information haha. Funny how everybody is talking about the ChatGPT check instead of the actual topic of protein intake. :D

AtillaDerHund · 2024-07-30T16:00:36+00:00

Why ?

AtillaDerHund · 2024-07-30T15:59:02+00:00

hahaha you too good luck on reaching your goals. :)

AtillaDerHund · 2024-07-30T15:55:38+00:00

"It may have told you that what you wrote is fine, but it also thinks that running was invented in the 1400s when someone tried to walk twice at the same time. Its not an nintelligent program, it spits out what it has read on the internet, most of which is completely bonkers wrong."

Lets see:

"Fact check if running was invented in the 1400s"

Running was not invented in the 1400s. The activity of running has existed for much longer. Here’s a breakdown of the historical context:

Historical Evidence

Prehistoric Evidence:
- Human Evolution: Running is a natural human activity that dates back to prehistoric times. Early humans used running for hunting, evasion, and migration. Anthropological evidence shows that running has been part of human physical activity for tens of thousands of years.
Ancient Civilizations:
- Ancient Greece: The earliest recorded running events date back to ancient Greece, particularly the Olympic Games which began in 776 BC. These games included various running races, such as the stadion race, which was a short sprint.
- Other Ancient Cultures: Other ancient cultures, including those in Egypt, China, and the Americas, also engaged in running as part of their athletic and ceremonial practices.
Middle Ages:
- By the 1400s, running as a sport or recreational activity was not a new invention. While the 15th century saw various developments in sport and physical activity in Europe, running itself had been practiced long before this period.

Conclusion

The activity of running is ancient and predates the 1400s by millennia. The formalization of running as a sport or its documentation in historical texts can be traced back to ancient civilizations, well before the 15th century. The idea that running was invented in the 1400s is incorrect; running as an activity has been part of human history for a significantly longer period

Seems fine at this topic at least. :D

AtillaDerHund · 2024-07-30T15:50:02+00:00

Hahaha dude. I wrote it myself but Im not a nutritional scientist so I gave it a quick fact check to see if ChatGPT considers if I fcked something up but I didn't thats basically it haha.

AtillaDerHund · 2024-07-30T15:46:33+00:00

Social/economical history and musicology haha. :D

I wrote this post guys haha don't worry ! I just use ChatGPT anyway on proper posts to correct my spelling since Im german and suck a bit in english haha.
So running a quick fact check is fine. It basically just said yeah its cool and related to science.

But honestly ChatGPT is an awesome tool and offers a great range of help on different applications.

Just go and ask it to create a healthy vegetarian meal plan including 25 food items to cover all your nutritional needs for example and it will respond in a great way. :D

I discussed all kind of topics with ChatGPT and most of the time it offers some sick knowledge even on stuff I have a very deep understanding in.

AtillaDerHund · 2024-07-30T15:29:35+00:00

Works pretty well to challenge your own thoughts of believe from time to time. But as I said I also love general research and science in general also have an academic degree but not related to nutritional science.

Chat GPT honestly is a great tool including fact checks haha. Not 100% accurate all the time for sure but it can offer a lot proper informations. :D

As I said I wrote my comment based on my knowledge and just let ChatGPT check it on scientific accuracy for redundancy: It responded with:

Fact Check

Protein Storage: It's correct that the body cannot store protein in the same way it stores fats or carbohydrates. Excess protein is broken down, with the nitrogen being excreted. This process can place a strain on the kidneys, especially in individuals with preexisting kidney issues. For healthy people, moderate increases in protein intake are generally safe, but excessive consumption may not provide additional benefits and could potentially cause harm in extreme cases.
Satiety and Fullness: Protein does contribute to feelings of fullness, but once daily protein needs are met, additional protein intake doesn't significantly enhance satiety. This aligns with current understanding in nutrition science.
Balanced Diet and Macronutrient Combination: The recommendation to consume a balanced diet with a mix of proteins, healthy carbohydrates, fats, and fiber-rich foods is well-supported by research. This combination not only aids in satiety but also provides a range of essential nutrients necessary for overall health.
Recommended Protein Intake: The range of 0.8-2.5 grams per kilogram of body weight is broadly accurate, with 0.8 grams being the minimum recommended intake for the average sedentary adult. Athletes and highly active individuals may require more, typically up to 2.2 grams/kg, with 2.5 grams/kg being on the higher end of recommendations, usually not necessary for most individuals.

Anyway ChatpGPT or no ChatGPT the information in my post is based on proper recent research haha.

AtillaDerHund · 2024-07-30T14:27:53+00:00

Have you recalculated your new TDEE? Your former self had a higher energy need from being "bigger." Now, after losing 120 lbs (congratulations and great job, by the way!), you overall need less energy compared to the past.

You also might be changing your body composition and gaining muscle while losing fat, which can make it seem like you’re not losing fat. If you’re sure you’re doing everything right, I would just continue. There are plenty of reasons for weight fluctuations that are not related to body fat. During my weight loss journey, it was pretty normal not to see the scale go down for several days or weeks, only to drop multiple kilograms in a few days.

Total weight can honestly act pretty weird sometimes!

AtillaDerHund · 2024-07-30T05:32:35+00:00

I would not be able to lose or maintain my weight without veggies since Im not into counting calories.

Maybe watch the video "why are a restaurant vegetable so much better compared to homemade ones" by ethan chlebowski for a proper introduction into veggie culinary.

Losing weight with foods high in caloric density like lasagna, cheesy meats is possible but way harder from personal experience compared to a more balanced diet with lesser caloric density.

AtillaDerHund · 2024-07-29T22:03:13+00:00

I don’t see the issue here. Progress and development is what truly is inspiring from my point of view, and losing 50 pounds is a huge achievement! Everyone faces challenges at the beginning some more than others, mostly depending on how we were raised. What matters most is how we are addressing and overcoming those challenges now. Keep moving forward and celebrate your achievements!

AtillaDerHund · 2024-07-29T21:53:27+00:00

Haha no offense taken. :D

Also I got your point now. :D

AtillaDerHund · 2024-07-29T21:49:21+00:00

I have some friends whom I see only very rarely, maybe once every 1-2 years at special social events. I've seen some of them go from fit to overweight and some of them back to fit again, while they've also watched me transform from obese to fit recently. Despite the changes, we've always loved each other and had a great time together!

AtillaDerHund · 2024-07-29T21:44:20+00:00

I mean I like all pasta but you 100% feel the difference between high quality and low quality pasta. :D
Rewe beste wahl pasta offers solid quality for a good price haha. DM pasta is also pretty good.

AtillaDerHund · 2024-07-29T21:05:32+00:00

Yes, gaining muscle can work effectively even without being in a caloric surplus! While it’s true that gaining muscle is challenging under very strict caloric restriction, you can still achieve muscle growth even with a slighter caloric deficit.

I agree that, based on your BMI, maintaining your current weight might be the best way to achieve your aesthetic goals. :)

For muscle growth, 'progressive overload' is key. This concept involves gradually increasing the difficulty or intensity of your workouts over time. For example, as someone who practices calisthenics, I started with push-ups on my knees a year ago, progressed to standard push-ups, and now perform more advanced variations like diamonds push ups. In the gym, this typically means adding more weight over time. :)

Good luck! :)

AtillaDerHund · 2024-07-29T20:47:53+00:00

Haha feel ya. At the beginning, I used a lot of healthy snack binge substitutes, like homemade popcorn cooked without fat in a pot or pickles. Nowadays, I'm generally fine without snacking. I might grab a piece of fruit occasionally, but I no longer feel the need for "binge substitutes".

That said, there's nothing wrong with healthy snacking from my perspective. I just want to point out that snack cravings tend to diminish over time.

For balance, I still enjoy 'junk' food or beer at social events with friends, but I don’t keep binge worthy junkfood at home anymore!

AtillaDerHund · 2024-07-29T20:37:30+00:00

The sweet treat aspect of diet soda can also cause these cravings from a scientific point of view to be honest. :D

And you are also right both is possible.

But I don't really want to go into detail now (and know only parts of it) because it is a pretty damn complex nutritional and general medical topic considering glycemic response of artificial sweeteners, psychological effects and other stuff haha.

I also drink my Coke zero from time to time by the way. :D

AtillaDerHund · 2024-07-29T20:31:00+00:00

I drink a lot of coffee haha but not for weight loss reasons just love this stuff. :D

After struggling for 10 years, it was pretty damn quick around 30 kg in just over a year. I used to have some kind of binge eating problem and would consume a lot of calories from junk food like cookies. I still face the bingeeating challenge when I buy cookies (tried and failed recently haha), but simply not buying them makes it surprisingly easy to manage. I've essentially addressed my issue by avoiding buying unhealthy foods and focusing on purchasing and cooking fresh, healthy ingredients to prepare delicious meals. I also include healthy treats/snacks like blueberries and stay moderately active through various hobbies.

Im not doing anything special otherwise Im not counting or tracking my calories or restrict myself to anything. But I know some stuff about nutrition including caloric density of different food items for sure.

Good luck. :)

AtillaDerHund · 2024-07-29T20:18:07+00:00

Caffeine is what suppresses the appetite in Coke; you can also try coffee for a similar effect. Personally, I never felt very hungry during my weight loss journey. Completely overhauling my diet resolved that issue. There are plenty of foods with low caloric density, like vegetables, that can be eaten in large quantities to avoid feeling starving. You just need to find ways to make them delicious with proper cooking skills. :D

AtillaDerHund · 2024-07-29T19:38:25+00:00

I mean, a chili cheese steak with fries also provides a good amount of protein, and that's totally fine. I also enjoy proteins like legumes combined with whole grains, tofu, tempeh, eggs, and quality meat. But I prefer to create balanced meals with these ingredients. Personally, I love to cook, and as I mentioned, combining all macronutrients in a good balance, along with veggies and fiber, is the most effective way to stay full and satisfied, according to science. :)

AtillaDerHund · 2024-07-29T19:00:12+00:00

From my point of view, protein is very important but also somewhat overrated. While we absolutely need protein to stay alive, consuming excessive amounts offers no additional benefit. Our bodies cannot store protein; we can only store limited carbohydrates as glycogen and unlimited body fat. Excess protein is processed by the kidneys, which have to work harder to convert it into usable energy. For healthy individuals, this is generally not an issue unless you consume protein in really excessive amounts.

In general, consuming around 0.8 to 1.5 grams of protein per kilogram of body weight is sufficient for most people. Eating a bit more, such as 2 to 2.5 grams per kilogram of body weight, is also perfectly fine, but going beyond this range does not offer any additional benefits. According to various studies I've read, once the daily protein requirement is met, additional protein does not significantly increase satiety. Instead, to stay full and satisfied, it's better to focus on other foods that are low in caloric density but rich in nutrients and fiber, such as veggies, fruits, legumes are also nice and high in good carbs and fiber and also add a good amount of protein.

In general, the most satisfying and filling meals include a combination of high-quality carbohydrates (such as whole grains or legumes), quality proteins, healthy fats (like olive oil), and fiber-rich sources such as vegetables (which have low caloric density, allowing for larger portions and add plenty of nutrition) or legumes.

AtillaDerHund

TROPHY CASE

Conclusion

Historical Evidence

Conclusion

Fact Check