Ann Louise Gittleman.In the past, 1 gram of protein for every 2.2 pounds of body weight was the gold standard. Now this has been changed as a result of new research suggesting that certain individuals may need much more: weight-lifters, individuals having large, muscular frame, immunosuppressed individuals, and those suffering from protein deficiency (with such symptoms as prolonged water retention, sagging muscles, loss of muscle mass, expanding waistlines, fatigue, anemia, slow wound healing, hair thinning and loss), practically doubling the previous recommendation, some authorities now recommend up to a to 1.5 grams of protein per pound of body weight.
For years, Ann Louise Gittleman, PH.D., C.N.S., has concurred with the food and Nutrition Board of the National Research Council, which recommends the following amount of protein as a general rule of thumb:
.Adult men 70 grams. Adult women 58 grams. Pregnant women 65 grams. Lactating women 75 grams. Girls, aged 13-15 62 grams. Girls, aged 16-20 58 grams. Boys, aged 13-15 75 grams. Boys, aged 16-20 85. grams.
To Louise Gittleman, these numbers represent the bare minimum requirements, not the amount for optimal health. Her suggestion is to use trial and error. You can add a couple of ounces of protein to lunch an dinner or include some high-protein, lactose-free whey shakes for snacks with your daily fruit.
Here are some examples that will help you keep track of your protein grams:
1 egg = 7 grams. 1 ounce of meat, fish, fowl, or cheese = 7 grams. 1 or 2 scoops of when powder = 20 grams. 4 ounces of tofu = 7 grams. 2 ounces of tempeh = 7 grams.
The Fat Flush Plan Ann Louise Gittleman, PH.D., C.N.S.
For years, Ann Louise Gittleman, PH.D., C.N.S., has concurred with the food and Nutrition Board of the National Research Council, which recommends the following amount of protein as a general rule of thumb:
.Adult men 70 grams. Adult women 58 grams. Pregnant women 65 grams. Lactating women 75 grams. Girls, aged 13-15 62 grams. Girls, aged 16-20 58 grams. Boys, aged 13-15 75 grams. Boys, aged 16-20 85. grams.
To Louise Gittleman, these numbers represent the bare minimum requirements, not the amount for optimal health. Her suggestion is to use trial and error. You can add a couple of ounces of protein to lunch an dinner or include some high-protein, lactose-free whey shakes for snacks with your daily fruit.
Here are some examples that will help you keep track of your protein grams:
1 egg = 7 grams. 1 ounce of meat, fish, fowl, or cheese = 7 grams. 1 or 2 scoops of when powder = 20 grams. 4 ounces of tofu = 7 grams. 2 ounces of tempeh = 7 grams.
The Fat Flush Plan Ann Louise Gittleman, PH.D., C.N.S.
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