on the math.Tex
Help Please, Bone Density results, somewhat surprising
Moderators: Rosie, Stanz, Jean, CAMary, moremuscle, JFR, Dee, xet, Peggy, Matthew, Gabes-Apg, grannyh, Gloria, Mars, starfire, Polly, Joefnh
25 grams is about the size of a deck of cards. It would be about 3 decks of cards of protein. I'm not currently getting that much which seems like a lot. I'm probably averaging 50 to 60 grams of protein at present. I've never been much for protein powders so I think I'll add in 2 T of almond butter as a 4:00 pm snack with an apple slice. I really don't like eggs but I need to rethink having hard boiled eggs.
.jpg){kind=avatar}
Brandy,
I track all my food on Cronometer, mostly to make sure I keep my carb count low. I average about 70 gms of protein a day. I weigh 125 lbs or 57 kgs. One venison burger, 4 oz of meat, has 30 gms of protein. Other ground meats have a similar protein content. Using cronometer.com makes it easy to figure out protein.
Jean
I track all my food on Cronometer, mostly to make sure I keep my carb count low. I average about 70 gms of protein a day. I weigh 125 lbs or 57 kgs. One venison burger, 4 oz of meat, has 30 gms of protein. Other ground meats have a similar protein content. Using cronometer.com makes it easy to figure out protein.
Jean
Brandy,
I want to add that in the low carb world where I often reside there is no consensus among the "experts" about how much protein is optimal (and for what purpose). Protein can be converted to glucose so many people try to regulate how much protein they eat in order to help keep their blood glucose levels low (along with low carb) and consequently their insulin. Some advocate even lower amounts of protein in order to increase longevity by effecting the process of apoptosis or the death of old cells. Bodybuilders tend to advocate higher amounts of protein. From what I can tell the reason that there is no consensus is that the evidence isn't there. I also imagine that how much protein is "optimal" varies among individuals effected by all the usual suspects, genetics, and environmental factors including what else you are eating and what activities you engage in.
Jean
I want to add that in the low carb world where I often reside there is no consensus among the "experts" about how much protein is optimal (and for what purpose). Protein can be converted to glucose so many people try to regulate how much protein they eat in order to help keep their blood glucose levels low (along with low carb) and consequently their insulin. Some advocate even lower amounts of protein in order to increase longevity by effecting the process of apoptosis or the death of old cells. Bodybuilders tend to advocate higher amounts of protein. From what I can tell the reason that there is no consensus is that the evidence isn't there. I also imagine that how much protein is "optimal" varies among individuals effected by all the usual suspects, genetics, and environmental factors including what else you are eating and what activities you engage in.
Jean
But remember that chicken is not 100 % protein (no conventional food is). Chicken breast is approximately 23 % protein when raw, and about 30 % or slightly better, when cooked. Therefore approximately 2.4 chicken breasts (or 6.25 ounces of chicken breast) would contain about 73 grams of protein (if I didn't make a math error).Gabes wrote:i just did a weight check, an average sized chicken breast cooked weighs about 100grams
Tex
It is suspected that some of the hardest material known to science can be found in the skulls of GI specialists who insist that diet has nothing to do with the treatment of microscopic colitis.
Hi Jean,
Do you weigh your protein? Thanks for the cronomoter tip. Yes, the 1.2 gram per Kg of body weight is also a figure that is talked a lot about on the body building forums as a number the body builders should strive for.
Jean said
Hi Janie,
Great question. Glad you asked. I've been taking 45 mcg of Doctors Best K2 MQ7. DON'T TAKE IT. I PULLED THE BOTTLE AND JUST REALIZED IT IS FROM NATTO (SOY.) YIKES! I bought this one because it is heavily talked about on the Osteo forums. I did a google search and there appears to be soy free options available but I have not tried them. https://www.google.com/?ion=1&espv=2#q=soy%20free%20k2
There are also discussions of K2 MQ4 version on the osteo forums. I believe that generally comes as a liquid and folks use the Thorne version. I'm not really schooled on the difference between the MQ4 and the MQ7. I believe the K2 MQ4 version has been heavily studied in Japan. In this link they discuss the MQ4 version but do not use direct footnotes. http://www.whfoods.com/genpage.php?tnam ... t&dbid=112. Scrolling down to the bibliography and the author used data from a lot of Japanese research. I've not taken the K2 MQ4 version.
K2 is also in foods like ghee, chicken liver, eggs, etc http://chriskresser.com/vitamin-k2-the- ... -nutrient/
Do you weigh your protein? Thanks for the cronomoter tip. Yes, the 1.2 gram per Kg of body weight is also a figure that is talked a lot about on the body building forums as a number the body builders should strive for.
Jean said
Agree with you 100%. I've decided not to get fanatical. I suspect MCers have an edge when it comes to maintaining bone density. We are not eating junk, we are not eating gluten, we are not eating 11 servings of grains a day, and I think most of us get the RDA of protein.From what I can tell the reason that there is no consensus is that the evidence isn't there. I also imagine that how much protein is "optimal" varies among individuals effected by all the usual suspects, genetics, and environmental factors including what else you are eating and what activities you engage in.
Hi Janie,
Great question. Glad you asked. I've been taking 45 mcg of Doctors Best K2 MQ7. DON'T TAKE IT. I PULLED THE BOTTLE AND JUST REALIZED IT IS FROM NATTO (SOY.) YIKES! I bought this one because it is heavily talked about on the Osteo forums. I did a google search and there appears to be soy free options available but I have not tried them. https://www.google.com/?ion=1&espv=2#q=soy%20free%20k2
There are also discussions of K2 MQ4 version on the osteo forums. I believe that generally comes as a liquid and folks use the Thorne version. I'm not really schooled on the difference between the MQ4 and the MQ7. I believe the K2 MQ4 version has been heavily studied in Japan. In this link they discuss the MQ4 version but do not use direct footnotes. http://www.whfoods.com/genpage.php?tnam ... t&dbid=112. Scrolling down to the bibliography and the author used data from a lot of Japanese research. I've not taken the K2 MQ4 version.
K2 is also in foods like ghee, chicken liver, eggs, etc http://chriskresser.com/vitamin-k2-the- ... -nutrient/
Janie,
Kind of like Jean said above I have also read opposing thoughts in which the studies on the Japanese populations which have the K2 MQ4 significantly maintaining/building bone may not tie out to populations of western origin as the gene pool of those of us of western origin is quite different from those of Japanese populations who have a narrower gene pool.
There is a lot that is unknown.
Kind of like Jean said above I have also read opposing thoughts in which the studies on the Japanese populations which have the K2 MQ4 significantly maintaining/building bone may not tie out to populations of western origin as the gene pool of those of us of western origin is quite different from those of Japanese populations who have a narrower gene pool.
There is a lot that is unknown.
Tex said,
This is a very confusing concept. Thanks for clarifying. It has taken me two days to understand.But remember that chicken is not 100 % protein (no conventional food is). Chicken breast is approximately 23 % protein when raw, and about 30 % or slightly better, when cooked. Therefore approximately 2.4 chicken breasts (or 6.25 ounces of chicken breast) would contain about 73 grams of protein (if I didn't make a math error).
I do weigh my protein. For me it's not bone density that concerns me. I am much more concerned with blood glucose levels and hyperinsulinemia. There's too much diabetes in my family and there was a time when I weighed 120 pounds more than I weigh now, so I eat in a way that makes it easy to maintain my weight at a healthy level. Of course diabetes and obesity are linked so the way to prevent diabetes is also the way to control obesity. It might even be a way to prevent alzheimers.brandy wrote:
Do you weigh your protein? Thanks for the cronomoter tip. Yes, the 1.2 gram per Kg of body weight is also a figure that is talked a lot about on the body building forums as a number the body builders should strive for.
Jean said
Agree with you 100%. I've decided not to get fanatical. I suspect MCers have an edge when it comes to maintaining bone density. We are not eating junk, we are not eating gluten, we are not eating 11 servings of grains a day, and I think most of us get the RDA of protein.From what I can tell the reason that there is no consensus is that the evidence isn't there. I also imagine that how much protein is "optimal" varies among individuals effected by all the usual suspects, genetics, and environmental factors including what else you are eating and what activities you engage in.
I believe that my diet is about as healthy as a diet can get so I figure that I am doing what I can to prevent the nasty fallout that junk and gluten and high carbs can cause.
Jean
I'm due for my second scan this year. I'm waiting a few months while I continue taking D3 and Osteophase (recommended by my acupuncturist). My first test results were read by my friend who is a DO and she recommended that I NOT take any of the prescribed meds. She explained that while they may improve your scores in follow-up testing, it is a false hope. The prescribed meds, don't allow the bones to naturally get rid of the old bones, the work of K1. They actually prevent K1 from doing its job, while K2 rebuilds the bones. She also said that taking calcium doesn't do any good, she recommended D3 (taken with fat),and K vitamins, and while she didn't say not to my Osteophase, she didn't say yes, either.
Here's the story on Osteophase. About 16 years ago, my acupuncturist's wife, who was very young, had ovarian cancer and had both ovaries removed. She immediately went in to menopause and osteopena then osteoperosis. the Dr began researching for a natural way to supplement and turn this around when he found this product. His wife began taking it and reversed the situation. I now take it. I know that while I was flaring, none of the vitamins I was ingesting were really doing me any good; now that I am on entocort and following a strict diet, and my gut has calmed down so that I'm not flaring, I'm slowly introducing the vitamins and thus waiting awhile for my follow-up scan so that the vitamins have time to make a difference. At least that's my hope!
Here's the story on Osteophase. About 16 years ago, my acupuncturist's wife, who was very young, had ovarian cancer and had both ovaries removed. She immediately went in to menopause and osteopena then osteoperosis. the Dr began researching for a natural way to supplement and turn this around when he found this product. His wife began taking it and reversed the situation. I now take it. I know that while I was flaring, none of the vitamins I was ingesting were really doing me any good; now that I am on entocort and following a strict diet, and my gut has calmed down so that I'm not flaring, I'm slowly introducing the vitamins and thus waiting awhile for my follow-up scan so that the vitamins have time to make a difference. At least that's my hope!
Diana
Janie:
I take this K2, which is soy free. It has both MK7 and MK4, though the MK4 is a small amount relative to the daily recommended.
https://www.amazon.com/Spectrum-Innovix ... B00T8NROWM
Brandy:
I have just decided to take strontium. I am taking 340mg, so half of the daily recommended. You are doing a great job with the weights and your exercise regimen. I mostly do Pilates now-try to throw some weights in now and then, but am not regular about it.
And very frustrating with the different dexa machines/techs and readings.
Lisa
I take this K2, which is soy free. It has both MK7 and MK4, though the MK4 is a small amount relative to the daily recommended.
https://www.amazon.com/Spectrum-Innovix ... B00T8NROWM
Brandy:
I have just decided to take strontium. I am taking 340mg, so half of the daily recommended. You are doing a great job with the weights and your exercise regimen. I mostly do Pilates now-try to throw some weights in now and then, but am not regular about it.
And very frustrating with the different dexa machines/techs and readings.
Lisa