Best snacks for when you can only stomach 3 bites — January 2024

Short 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.

Dr.AddMedPHL said:

Distribution matters less than total but it is not nothing.

Agreed on the target, with the caveat that reference weight and current weight are different numbers. Using current weight at the start of a large loss produces a target that is both unachievable and unnecessary.

BenResearch_OR said:

My appetite is suppressed enough that hitting a protein target is now the hardest part of the day, and everything I read assumes I can simply eat…

This matches mine closely enough to be worth saying so. 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.

From the other side of the consultation, briefly.

DEXA scan update relevant to protein intake:

Scanned at months 0, 6, and 12. Here are the body comp numbers:

Lean mass preserved — actually GAINED 1-2 lbs thanks to progressive overload + 1.5g/kg protein. The protein intake discussion needs to include body comp data, not just scale weight.