This is the version of the explanation I wish somebody had given me, written down before I forget what confused me. It is about protein intake, and it is deliberately narrow — everything I am not confident about is marked as such.
What is actually established
On a suppressed appetite the winning strategy is protein density per unit of volume, not per calorie. Isolate powders, Greek yoghurt and cottage cheese, egg whites, lean fish, and tinned tuna all deliver a lot of protein in a small physical volume. Front-load it: appetite is usually least suppressed in the first hours after waking and worst on the day or two after dosing, so get the majority in early in the day and early in the week.
The condition it depends on
Anyone with reduced kidney function needs that target set by a clinician rather than a forum. High protein is safe in normal kidneys and is not automatically safe in impaired ones.
The practical version
The arithmetic that makes it tractable: reference weight in kg times 1.6 gives the target; divide by four for a per-sitting figure; then find four foods that hit that figure in a volume you can actually finish. Most people need two of the four to be liquid or semi-liquid early on.
What I am not sure about
The question I want answered is how people are hitting a protein target on a genuinely suppressed appetite, because volume is the binding constraint rather than willingness. Tell me what I have not thought of.
tammy_FL said:On a suppressed appetite the winning strategy is protein density per unit of volume, not per calorie.
tammy_FL has the substance of this right. The condition it depends on is worth stating. The RDA is the wrong reference and it is worth understanding why. 0.8 g/kg is the intake at which nitrogen balance is not negative in healthy weight-stable adults — a floor for deficiency prevention, not an optimum, and derived in a population that is not in a deficit. In a substantial energy deficit, protein requirement rises because amino acids are being oxidised for energy and because muscle protein synthesis is blunted. The literature on preserving lean mass during weight loss lands around 1.4 to 2.0 g/kg of reference body weight, which is roughly two to two and a half times the RDA.
tammy_FL said:On a suppressed appetite the winning strategy is protein density per unit of volume, not per calorie.
I will push back on the powder-first advice. It works and it also trains people out of eating food, and when the drug stops the habits are what remain. Getting protein from meals is slower and holds up better afterwards.
If somebody has the primary source to hand I would rather cite it than paraphrase it.
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Browse GL BiochemShort answer first, then the reasoning. Distribution matters less than total but it is not nothing. Roughly 25 to 40g per sitting with enough leucine to trigger synthesis, three or four times a day, is more effective than the same total in one enormous evening meal — and on a suppressed appetite the enormous evening meal is the one you will not finish anyway.
amsterdam_pete said:The RDA is the wrong reference and it is worth understanding why.
Agreed, and subgroup analyses deserve particular suspicion. With enough subgroups something is significant by chance, and pre-registered subgroups are a different animal from ones found afterwards.