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Sorry to say that but the diet you are describing is essentially designed so that hypertrophy would be minimized as many cancers are, in fact, induced by the same signaling which is done by body to increase in muscle cell growth such as IGF1.
It depends on your fitness goals, but 70, or even 90-100g of protein is very low amount of protein if you’re hoping to see results with a strength training program, unless you weigh 100lbs.
In the strength training world, the gold standard is .8g to 1.2g of protein per lb of lean bodyweight.
Can you elaborate on your desire of looking fit? It means different things to different goals. Some would say a marathon runner, who is super lean and skinny with minimal muscle definition looks fit, but some say a huge, bulked out Arnold Schwarzenegger also looks fit.
The effects of limiting protein in humans to achieve longevity have not been studied and are considered controversial by many. Muscle mass index is a fairly robust predictor of longevity, especially in older adults. Muscle is harder to gain and easier to lose as you age.
Quoting from here.
>Claim 2: High protein intake is associated with aging, disease, and premature mortality.
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>Criterion 1.3. How well does the strength of the claim line up with the strength of the evidence? 1 out of 4
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>The claim received a score of 1, indicating that the claim is substantially overstated.
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>The claim that total protein needs to be minimized to prevent disease and promote healthy aging appears to be overstated given that the literature does not generally find associations between plant-proteins and poor health outcomes, and the associations between animal proteins and disease risk were in some studies explained by other lifestyle risk factors or by only specific animal-based foods. Further research is needed to support the low threshold for total protein recommended in TLD.
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>Overall (average) score for claim 2 1.7 out of 4
Not possible, and on the other hand there is no scientific consensus (nor good evidence) that that diet (which in fact is just another rebranding on a Mediterranean diet’s variation) is particularly correlated with mean longer life expectancy especially inherently for the lower protein intake. A low (or even only slightly suboptimal) protein intake are correlated with sarcopenia in elder people for example, which is even a proxy for (a lower) life expectancy. On the other hand, the red and processed meat intake is correlated with the reduction of one’s life expectancy (increasing cancer’s and cardiovascular diseases’ risks).
The takeaway, as of the current state of the art, is to eat mostly (but not exclusively) plant, removing red and processed meat from the diet, strongly limiting unsaturated fat and free sugars (<5% EI) as well as most kind of ultraprocessed food, and having >50 g/day of oily fish, but not particularly limiting your total protein intake (well, on the contrary you need more as you age).
mostly plant-based and limiting protein? yikes, sounds like the opposite of longevity (the will to live on this will have been gone long ago anyway), stick to “hypertrophy”. 70g of protein a day for a “big” individual will be considerably under the bare minimum of 1g of protein per kg of body weight for proper functioning and muscle mass preservation on a sedentary person, let alone someone who’s active and/or actively attempting to gain strength/muscle mass. the “longevity” diet looks like a remarkably effective step towards malnourishment
Decent muscle gain requires at a minimum about 0.6g/lb of bodyweight in protein. If you’re 130lb, then 70g would be adequate, though not optimal. 1g/lb is an easy benchmark to shoot for. If you get around 0.8g on 90% of days, you don’t need to worry about being too low.
If you want to be lean AND muscular, then the first step is becoming muscular. Building muscle will make you appear leaner, even if your body fat percentage stays the same. The shape of your body will change, and you’ll likely be happier with it. Once you’ve build a decent base of muscle through the process of getting STRONGER (which is often overlooked in this process), then you can address getting leaner, which may actually necessitate eating MORE protein for the sake of satiety and TEF.
Absolute numbers of protein aren’t considered the minimum, the conservative minimum is based on bodyweight. .8-1.2 g/lb of bodyweight (1.6-2.4 g/kg of bodyweight) is considered the minimum range.
To apply that to your numbers, 100 grams of protein would be considered the minimum optimal dose for a 125 lb (62.5 kg) person.
You can read more on that here https://examine.com/guides/protein-intake/
I follow and advocate for the diet. You can be fit on the diet. I’m interested in healthy longevity, which he makes the case requires a lower protein diet vs short term growth from a higher protein diet.