09
Jun '09
Diet Reconstruction & Shocking Protein Update
So apparently, a “New Eco Atkins Diet” appears to work for vegetarian weight loss programs.
The high protein vegetarian diet helped improve bad cholesterol while folks lost weight, but other researchers suggest that counting calories remains the key to weight loss, since both vegetarian diet groups in the study lost weight.
This interesting new research study was published today – coincidentally from a group of Toronto researchers – about vegetarian diets for weight loss. It was a small study, and of course more research is needed, but it suggested you could use high-protein vegetarian foods to achieve the same results as you could with meat-eating Atkins diet success.
The folks in this study lost an average of 8.8 pounds in only 4 weeks – impressive stuff (and also supports our philosophy here at Turbulence Training that “Diet is more important than exercise”.
Interesting…and yes, we could debate whether the soy protein foods are healthy, but what I want to concentrate on is the fact that vegetarian diets are good for weight loss.That should be obvious, but some folks get it wrong by eating too many processed carbohydrates and not enough “real vegetarian foods”.
As you might know, last week I promised the world I was going to reconstruct my diet and go vegetarian for the month of June. I’m almost vegan except for the eggs I eat. Everything else is plant based food.
So how’s it going? 
Great. Very interesting, and a big time learning experience. I even have a shocking protein revelation to share with you thanks to my former professor, Dr. Stuart Phillips from McMaster University.
Bodybuilders are going to FREAK OUT when I tell them this…more on that in a second…
But first, let’s review some of my adventures in vegetarian eating.
When I tell my friends about my plan, they always recoil in shock and horror…”aren’t you going to miss your chocolate milk?”, they ask.
And the truth is, I do, a little. But everyday I miss it less and less, mostly because I’ve been experimenting with other foods and finding things to replace it. The great thing about Turbulence Training is that we are “diet-flexible”, and frankly, it doesn’t matter to me what type of diet you use.
You want to eat meat? That’s fine.
Wanna be a full-blown, hard-core raw vegan dieter? Go for it.
Feel like eating cardboard and tree bark? Okay, you’re an adult, that’s your decision.
But back to my experiments…here’s what I’ve tried in the last week and how things have turned out. 
1) I tried some gluten free tortillas using Gluten Free Ivory Teff & Millet Flour. Not so good. Even Bally wouldn’t eat them!
2) I’ve tried some spelt flour products, including bread, linguine, and even a “vege patty”. Not bad.
3) Lots of Amy’s Organic Chili, but then realized it was high in sodium. Okay for my diet, but watch it if you are on a low-sodium diet.
4) Multi-grain rice bread…probably won’t be buying it again
5) Hemp Bliss beverage (unsweetened) – this is not so good either…I’m going back to Almond Milk.
So those are just some of the things we are trying…and I really appreciate all the feedback folks are giving.
As you can bet, I’m eating a lot of grains, nuts, and nut butters (cashew butter makes amazing sandwich spread) to keep my calories up, and I wondered if I was getting enough protein. I was having “protein guilt” as Brad Pilon calls it.
So I asked an expert…after all, this protein question is on everyone’s minds…”how do you get enough protein on a vegetarian diet, especially if you want to gain muscle?”
Well, this is going to shock you.
I wrote to my friend Dr. Phillips who is an expert in protein metabolism. He’s completed several studies on protein requirements and exercise, and had a very interesting answer to my question. Here’s what I asked…
Q: Hey, not sure if you know but I’m experimenting with a near-vegan diet for a month…only eating eggs, no dairy. I think I’m lucky to get 100 grams of protein in a day. Do you think that eating a surplus of calories and only 100 grams of protein while lifting can still allow me to gain muscle? That’s only about 1.2 grams of protein per kilogram bodyweight. Thanks!
Dr. Phillips’ Answer:
No problem gaining at all… More than enough protein!!
The rate at which we ‘grow’/hypertrophy muscle is way too slow to need that much protein.
Our real protein needs during muscle building are 0.8 grams per kilogram bodyweight per day or perhaps even a little lower…
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Bet you didn’t expect that answer.
And yes, that is not a typo…he’s talking about grams per kilogram, not per pound. So divide that by 2.2 and you get a whopping 0.36 grams of protein per pound of bodyweight per day needed to build muscle.
That’s a long, long, looooooooooong way from the 1 gram per pound commonly recommended in the bodybuilding community.
And I can feel their hate building already.
So now I open it up to comments.
What do you think?
Have all the vegetables gone to my head?
Still building while on my “eco” diet,
Craig Ballantyne, CSCS, MS
Comments on Diet Reconstruction & Shocking Protein Update »
I believe you don’t need as much protein as the “bodybuilders” state. As consumers, we eat far more protein than we need…especially those that don’t workout/train.
I’ve gone back and forth on this one…but being veggie myself, I’ve made great gains in strength and muscle without consuming large quantities of protein. However, if you do train with intensity, I believe you do need a little extra protein….maybe in one shake or extra protein meal…but that’s it. No need spending crazy $$$ on supplements that don’t work or aren’t necessary.
Matt
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have you tried sprouted grain bread and pasta – it’s pretty good and availalbe at Loblaws. This product is high in fibre and protein and organic as well
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Craig Ballantyne Reply:
June 9th, 2009 at 7:10 pm
I will put it on the list!
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The extra protein can only be a positive, right? Where did this myth come from about consuming so much protein.
I also wanted to comment on your love for chocolate milk. I dont know if chocolate milk can replace a post workout protein shake. Most studies compared chocolate milk to recovery drinks such as gatorade. The test showed that chocolate milk had similar effects as gatorade. But I know gatorade does not have the same effects as a protein shake.
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Craig Ballantyne Reply:
June 9th, 2009 at 7:10 pm
You don’t need studies. Its common sense. Most protein shakes (whey) are made out of milk. Same thing.
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I’m sorry, but that picture is scaring the crap out of me.
Sounds interesting, glad you’re the guinea pig.
With meat being expensive at times, it’d be good to know other ways to get nutrients and be healthy.
Another great post.
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Kind of funny this whole protein debate. I work with a guy who is all about the high protein diet. His diet litterally consists of meat, poultry and some green vegetables (mainly for fiber he says). He often complains for low energy levels, trouble going to the bathroom and wonders why he can’t gain muscle in the gym. Thanks for the great information Craig! You’re truly an inspiration!
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Craig Ballantyne Reply:
June 9th, 2009 at 9:52 pm
Thanks for the great feedback Justin!
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I agree with Jeremy about the picture. Great to know re: actual protein requirements. More ammo to fire at protein guilt.
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Have you tried the Silk chocolate milk? Also, Rice Dream rice milk is as close to regular 1% milk in taste as I can find….though its a little sweeter. More good protein sources are your beans and lentils.
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Craig, I have a few suggestions for you to replace your beloved chocolate milk. Almond Breeze makes a tasty unsweetened chocolate almond milk. Also I make a great vegan protein shake with Advantage pea protein (or hemp protein works too), add agave or wholesome sweetener’s zero cal sweetener (all natural by the way) or you can even add a frozen banana, some cocoa powder and the almond milk and you’ve got yourself a great protein shake.
I’m a Dairy Free Expert for the Examiner.com. I will have some other protein recipes coming up too.
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Great post. I have had the protein guilt myself. I went vegetarian about a year ago and stuck with it for several months. I started eating fish and poultry again, but I am starting to decrease that as well.
You have it right when it comes to eating vegetarian/vegan. Variety is key!
This time around I am trying new foods, just as you are, and it definitely makes things easier, and more tasty! : )
I keep watching your blog for new food ideas. I’ll let you know if I have any of my own.
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Very interesting. I love hearing your comments about all the foods your trying. I, myself only eat chicken and fish, as far as meat. Havent eaten red meat in years and dont think at this point I could if I tried.
However, I used to live by the bodybuilder mentality and ate pretty much all protein, very few carbs. I was thin (probably too thin-although I didnt think so), fit, but always tired and weak feeling. I also ended up with a kidney stone, which was NOT pleasant and while Im not sure, Im guessing it was related to all the protein I was consuming.
So, as I always say to my clients, and try to live by myself is, everything in moderation. You just have to be smart about what you eat, plan ahead and listen to your body.
Until recently, I ate alot of dairy–Cottage cheese, yogurt, etc. I love it. However, I started constantly getting this burning pain in my gutt by night time. So, after alittle experimenting, I cut out dairy almost entirely and I have to tell you I feel so much better. The pains are gone. Also, I cut out artificial sweeteners. Don’t know if those were the problems, but Im going with it.
So the bottom line is, I think it’s fine to experiment, but just listen to your body. I don’t believe in eating tons of protein. Obviously you need it, especially if you workout hard, but I think everything in moderation. Eat clean and smart and it’s all good.
Love your posts, Craig
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What if you stayed on this diet for longer than a month? Say: 3 months, or even 6 months. Then you would have physical proof that Dr. Phillips’ answer is correct. I think that you’re on to something huge here Craig.
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Howdy Craig! You might want to try some vegan protein balls as a snack or breakfast.
1/2 cup almond or cashew butter
1 tsp. almond extract
1 tsp. vanilla extract
1/2 c. almond flour
1/2 c. unsweetened coconut flakes
1 c. rice protein powder
1/4 c. agave nectar (or reduce total sugar by adding stevia – replace moisture with coconut milk)
1/2 c. toasted sesame seeds
About 1/2 cup coconut oil or coconut milk (as needed to moisten)
Stick everything but sesame seeds into a food processor. Mix into a dough. Roll into balls and coat with sesame seeds. Store in fridge or freezer.
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Bravo Craig! Finally a fitness expert with an open mind! I’m loving your latest series of posts. Looking forward to hearing how your “experimentation” goes.
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Great post craig, I understand this is the formula for protein requirements when gaining muscle, but what about those of us losing fat? This need for protein goes up?
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I agree that the current 1 gram of protein per pound of bodyweight guideline is probably too high. But if you’re a carb sensitive person who just doesn’t handle grains and starchy carbs very well, you’re left with little choice but to focus on fruits and vegetables (which won’t add a lot of calories to your diet) and fats and proteins.
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I’m with you 100% on the horrid teff tortillas. Don’t bother trying the gluten-free bagels either – they make Playdough seem downright gourmet.
Tinyada Brown Rice Pasta, on the other hand, is fantastic. The DeBoles rice pasta is also pretty good.
Although it’s tempting to try swinging more toward the vegetarian side, being allergic to tree nuts and sensitive to soy makes it too complicated. So, I’ll just keep grilling my chicken and loving it.
It’s nice to know that people have an option and their muscles won’t just shrivel up w/o meat proteins like many hardcore body builders would have you believe.
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I second Patricia’s Almond Breeze recommendation. The Unsweetened Chocolate flavor has only 45 calories per cup and tastes great – the fat is from almonds too! Sweeten with a few drops of liquid stevia. By far the best stevia I’ve tried is NuNaturals – no bitter aftertaste.
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RESULTS matter. Is it working for you? That is wonderful and a good sign that it will also work for others.
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Its Monday morning so I may be misreading something, but wouldn’t you multiply 0.8g/kg body mass by 2.25 instead of dividing it????
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Yeah, the unsweetened hemp milks aren’t my favorite either…but if you love chocolate milk, you just gotta try the sweetened chocolate hemp milk when your “no-sugar” diet in June is over.
I prefer the taste of the Hemp Bliss chocolate milk, but Living Harvest’s uses agave nectar (vs. cane juice), which some may prefer. Only issue is that it’s more expensive than almond milk or rice milk…then again, it’s also higher-protein and creamier, with lots of omega 3/6 oils.
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Not sure I like the idea on artificial sweetners. I work with a professional that discusses the drawbacks of sweetners saying your body doesn’t know how to digest them very well, buildup in systems, etc. I’ve even seen some diabetics sugars go crazy with trying to use more of it . Is it better to use more reg sugar – just in smaller amounts. Even for daycare kids cookie, banana bread recipes, and more i can cut back the amount of sugar by almost 2/3 and the kids don’y notice a difference.
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