Here we go in a battle territory for ages since proteins are always in the center of dieticians debate, with new theories and the like.

First, the diet should be free of animal proteins (red or white meat, cheese) except for proteins from fish. The diet should be high in vegetable proteins (legumes, nuts, etc.) to minimize the former’s adverse effects on diseases and maximize the latter’s nourishing results.

But before, you need to understand what it means in terms of food intake. I will explain in detail in the next posts.

The general rule is to consume between 0.68 to 0.8 gr of protein per kilo of body weight per day.

Typically for a weight of 75 kg, you will need to 51 to 60 gr of protein every day of which 75% should be taken in a single meal to maximize muscle synthesis.

If you have 35% body fat or higher and weight 100kg, 60 to 70 grams of protein per day is sufficient, since fat cells require lower levels of protein than muscles, you should go to the lowest range of protein recommended intake (51 to 60gr per kilo) if you are in this case.

From time to time, it is recommended to consult a dietitian to ensure that a healthy, lean body mass is maintained.

These recommendations are coming from the results of studies conducted by the team of professor Valter Longo who is (according to me) one of the most credible experts in this field. I highly recommend reading his work on fasting mimicking diet and follow his work through his foundation: https://valterlongo.com/