How to get protein without so much fat
wilsonkaye2
Posts: 12
I know protein is key to losing belly fat, but for the life of me, I cannot eat all 84 g of protein I'm supposed to eat. When I try to get more than my usual amt, I end up going over in fats. I know eating fish would help but I can't imagine eating it more than once or twice a week.
My main sources of protein right now are chicken, occasional beef (93/7 when I can get it), black beans or pinto beans, occasional quinoa, an egg + an egg white, low fat cheese sticks, 2% cheese, almonds, greek yogurt, occasional peanut butter and 1% cottage cheese. I also put feta on my salads but can't remember at the moment if it has much protein. And I get some from whole grain bread and tortillas.
I especially need hi protein, low fat snacks. Any suggestions?
TIA,
Sherry
My main sources of protein right now are chicken, occasional beef (93/7 when I can get it), black beans or pinto beans, occasional quinoa, an egg + an egg white, low fat cheese sticks, 2% cheese, almonds, greek yogurt, occasional peanut butter and 1% cottage cheese. I also put feta on my salads but can't remember at the moment if it has much protein. And I get some from whole grain bread and tortillas.
I especially need hi protein, low fat snacks. Any suggestions?
TIA,
Sherry
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Replies
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What is your fat goal at currently?
And with the meats that you are eating, are lean (do they have a high fat content)?0 -
I would incorporate 0% greek yogurt into the mix. That will surely up your protein intake. Also, I dont think you're eating a big enough piece of chicken if you aren't getting enough protein from it.0
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The two easiest ways will be meat or protein powder/bars. Personally, I don't overly concern myself about the fat. If you are cooking using lean methods and not adding copious amounts of fatty sauces and dressings, I think you will be OK on that macro. The amounts MFP tells you are just guidelines.0
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All of the things you listed are good sources of protein. Just keep eating those things, but eat more of them -- and, correspondingly, less of something else, so you can stay under your calorie goal.
Chicken, beans, quinoa, eggs, lowfat cheese, 0% Greek Yogurt and cottage cheese are all low-fat protein sources. Milk is good, too -- just drink 1% or 2% instead of whole milk.
Also, why be afraid of fat? Fat is good for you.0 -
170g 0% Greek yogurt has 18g protein, 0 fat and under 100 calories
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Greek yogurt and protein shakes. Also keep the full egg but add more whites. Egg whites are low/cal and low fat. I scramble mine and make a breakfast burrito.
ETa: also low fat/fat free cottage cheese.0 -
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wilsonkaye2 wrote: »I know protein is key to losing belly fat,
lolwut ?!?!
<boggle>
Losing fat is key to losing belly fat.
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SergeantSausage wrote: »wilsonkaye2 wrote: »I know protein is key to losing belly fat,
lolwut ?!?!
<boggle>
Losing fat is key to losing belly fat.
I totally missed that line
Calorie defecit is the key to losing fat0 -
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As already stated above you have some good things listed for protein but how much exac is your fat intake set to?
Also, protein isn't what is key to losing belly fat, caloric deficit is.
This was a first for me, hearing protein is key to losing belly fat lol.
Almonds and peanut butter aren't really sources of protein but are great sources of fat. So either lower your consumption of them or realize that there's nothing wrong with dietary fat and 84g isn't that high of a protein amount either.0 -
Those mostly sound like lean proteins. I eat lots of fish, but also skin on chicken, both lower and non low fat meat (pork chops but also steak and lamb shanks, etc.), 2% greek yogurt and cottage cheese, normal cheese, whole eggs, etc., and have no problem meeting a higher protein goal, even without protein powder or bars (although I have them on occasion).
How high is your fat macro? I'm wondering if you aren't allowing yourself enough fat.0 -
my allotment for fat is 56g. (I don't know what a macro is.)
About protein and belly fat. A lot of the "flat belly diets" out there claim that protein helps lose belly fat in particular. Of course, you would have to do it within your calorie allotment.
Don't have but one Greek yogurt in the fridge right now so I can't compare, but hadn't noticed that the 0% yogurt had more protein. Thanks!
I am not much of a meat person so I add only 2 oz to my salads. Even that much is almost more than I can eat at one sitting.
Thanks for all the tips!!!0 -
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Aah, thanks. I think I did read something abt that. Sounded very technical and complicated. Maybe later when I'm not such a newbie. I need everything to be simple for at least the first couple of months.0
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wilsonkaye2 wrote: »I need everything to be simple for at least the first couple of months.
There's your answer right there, then.
Focus on eating at or under your calorie goal each day. Don't worry about everything else right now.
You'll learn the rest with time. But weight loss comes down to eating less than you burn.0 -
That sounds like good advice segacs. And it should be easy bcs I almost never eat all my calories.0
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wilsonkaye2 wrote: »That sounds like good advice segacs. And it should be easy bcs I almost never eat all my calories.
Yes just focus on calorie defecit
And eat all your calories so you hit your net goal averaged over the week ...eating too few can mean you burn through more muscle than you need to during weight loss which is bad long term ...all weight loss is based on the body losing water, fat and muscle ...slow and steady with resistance exercise limits the muscle percentage0 -
there is no way to focus on losing fat in one particular area of your body. As you lose weight your body will choose where it goes from. There is no way to exercise in a way that will just lose belly fat. people are correct when they are telling you to just have a calorie deficit. That is key0
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Not sure that protein is the key to losing belly fat...I wouldn't bet the farm on that one. However, I don't eat a lot of protein and do have a lot of belly fat, so...can't hurt to try! I've been eating more peppers, which was nice but not a help, as I predicted it wouldn't be. Kind of bored with that and have been wanting to up the protein, so maybe it's time.
It's so hard to get protein without fat! SO hard! No-fat cottage cheese is a help, but it's loaded with sodium.
I would eat those protein bars, but I don't trust them to actually have the protein they say they do.-1 -
If protein was the key... I'd have the world's smallest waist!!! LOL, I OD on protein.
OP, welcome to the site and good luck with your goals!0 -
wilsonkaye2 wrote: »I know protein is key to losing belly fat, but for the life of me, I cannot eat all 84 g of protein I'm supposed to eat. When I try to get more than my usual amt, I end up going over in fats. I know eating fish would help but I can't imagine eating it more than once or twice a week.
My main sources of protein right now are chicken, occasional beef (93/7 when I can get it), black beans or pinto beans, occasional quinoa, an egg + an egg white, low fat cheese sticks, 2% cheese, almonds, greek yogurt, occasional peanut butter and 1% cottage cheese. I also put feta on my salads but can't remember at the moment if it has much protein. And I get some from whole grain bread and tortillas.
I especially need hi protein, low fat snacks. Any suggestions?
TIA,
Sherry
The ONLY thing that loses belly fat is low calories.
If you want to modify what you are eating to decrease fat calories, drop the almonds and peanut butter and add more beans, eggs, and chicken.
Consider limiting quinoa because it has a lot of calories for the little bit of protein that you get.
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I love Cocotein liquid whey. It is 120 calories, 20 grams Protein and 0fat0
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Why is your fat goal so low? Mine is 70 grams, and my protein goal is 70 grams too. Working well.0
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I don't even pay attention to my fat levels - it's all about protein (I try to get 100 grams minimum). Fat is not evil.0
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Skim milk. Tons of protein without fat.0
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Kammodeveran, I don't know why my fat allotments is 56g. (I actually thought that was pretty generous.) It's what the system calculated for me when I entered my info like weekly weight loss goal (1/2 lb per wk for Jan., will be 1lb per wk for Feb.) and my life style (sedentary - both my job and my "hobby-turning-into-a-business" keep me at a computer or my craft table).
I am slowly ramping up my exercise. Slowly bcs I pulled 2 muscles the night I added 6 min. of a do-at-home interval training routine (walking, jogging,elbow to opposite knee and air jump rope). I am obese and very out of shape.
I'm looking for a good rehabilitative/restorative yoga dvd for seniors if anybody knows of one that doesn't cost 20 bucks (plus shipping).0 -
Fat doesn't make you fat.
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Bodybuilder's diet is tuna in water or skinless chicken breasts, broccoli, rice. You couldn't pay me to eat that. Alternative: nicer fish, chicken breasts, shrimp, leaner cuts of red meat, turkey. If you're doing things with ground turkey and don't like it (think it's gamey or whatever), adding a bit of ground pork can improve the flavour0
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Not sure that protein is the key to losing belly fat...I wouldn't bet the farm on that one. However, I don't eat a lot of protein and do have a lot of belly fat, so...can't hurt to try! I've been eating more peppers, which was nice but not a help, as I predicted it wouldn't be. Kind of bored with that and have been wanting to up the protein, so maybe it's time.
It's so hard to get protein without fat! SO hard! No-fat cottage cheese is a help, but it's loaded with sodium.
I would eat those protein bars, but I don't trust them to actually have the protein they say they do.
Sodium isn't the devil unless you have a medical condition.
They make lower sodium cottage cheese.0
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