New Study: Does High Protein Cause Kidney Disease?
Article Round-Up: 11.24.24
Enjoy this week’s curated round-up of articles, videos, and more from the web to help you live a healthier, happier life.
Featured Thoughts:
If You’re Anxious About Holiday Weight Gain:
Two(ish) Tips To Overcome The Anxiety of Holiday Weight Gain
Takeaway: Leverage what I refer to with our members as the “Hell Yes” strategy.
When variety if plentiful, knowing what foods to choose to both maximize your experience and save calories is crucial. This article teaches you how to do this.
Published This Week:
How Healthy Are Sweet Potatoes?
Takeaway: A great source of energy, and high in electrolytes, vitamins, and minerals, this sweet starch can be a staple in any healthy diet.
My absolute favorite way to eat them: My signature Thanksgiving sweet potato casserole. This casserole is 80% of the reason I get invited back to anyone’s Thanksgiving. Loaded with butter and sugar, this is a once-in-awhile special treat.
Add to the regular rotation: Microwave until cooked, cut in half, spread a small amount of light butter, sprinkle brown sugar, and drizzle with maple syrup. Enjoy a filling, low-calorie, sweet treat.
The Secret to Keeping Weight Off Without Extreme Measures
Takeaway: The fear of regaining weight can push people into extremes, like trying to lose even more past the point when they should stop.
The real key to maintaining weight loss is focusing on sustainable habits—like balanced eating, consistent movement, and realistic goals.
Trusting the process takes time, but when you focus on your habits, you’ll build confidence and keep the weight off for good.
Is A High Protein Diet Bad For Your Kidneys?
Takeaway: A recent study of 150,000 adults helped to debunk a common myth.
Not only is eating adequate amounts of protein not harmful to your kidney function, it may actually reduce your risk of kidney disease.
Plus, it can help manage appetite, build lean muscle, and help you lose and manage your weight easier.
Not sure how much to consume?
If you’re an active adult that is strength training, whether you have weight loss goals or not, this is the range I recommend:
1g per pound of your ideal bodyweight. (If you currently weigh 160, but your goal is to weigh 150, then 150g would be your daily protein target.) This sets on of the limits of your range.
30% of your total calories. Multiply your calorie goal by 0.3, then divide by 4. This is your second goal number. (1800 x 0.3)/4 = 135g of protein.
Therefore, if you weighed 160lbs (with a goal to be 150lbs), and had a daily calorie goal of 1800, your protein goal should be anywhere from 135-150g per day.
P.S. If you enjoy the articles but seldom have the time to sit down uninterrupted, we’ve got something coming for you. Stay tuned.