High Protein, Lower Fat

brooke_mccarthy

Hello!

Today's my first time on the forums. I'm trying to figure out how to increase my protein intake and lower my fats through the day. Does anyone have any suggestions?

To give some background, I am a 23 year old female with a desk job and a long commute, so I sit a lot throughout the day. I go on a half hour walk most days and do some cardio/weight training at the gym 3-4 times a week. I put more time and effort into weight training than cardio. I usually hit around 1500 calories per day (1700 when I work out), eating small snacks between meals. I'm finding myself still hungry, but whenever I try to grab for something higher in protein (which should keep me fuller longer), I find that my fats increase more than my protein does. Please let me know if anyone has any suggestions!

worstcaster

Beans, oatmeal, and quinoa are all high in protein but low in fat.

Justthisgirl1994

Skim milk, chicken, 0 fat greek yogurt

Zarnoo

Maybe your fats are too low or you eat high fat snacks..? Maybe a higher water intake can help keeping you full longer?

yarwell

Beef jerky ?

Sued0nim

brooke_mccarthy wrote: »

Hello!

Today's my first time on the forums. I'm trying to figure out how to increase my protein intake and lower my fats through the day. Does anyone have any suggestions?

To give some background, I am a 23 year old female with a desk job and a long commute, so I sit a lot throughout the day. I go on a half hour walk most days and do some cardio/weight training at the gym 3-4 times a week. I put more time and effort into weight training than cardio. I usually hit around 1500 calories per day (1700 when I work out), eating small snacks between meals. I'm finding myself still hungry, but whenever I try to grab for something higher in protein (which should keep me fuller longer), I find that my fats increase more than my protein does. Please let me know if anyone has any suggestions!

set your protein at 0.64-0.82g per lb of bodyweight and your fat at 0.35g per lb of bodyweight and consider them minimums to reach

fats are an important nutrient

if you're still overdoing it on fats based on the above then lean proteins, egg whites, cottage cheese, 0% greek yogurt etc

lemurcat12

What are your protein and fat targets? Some find fat satiating, although I don't particularly beyond getting the recommended amount (about .35-.4 g/lb of weight). So you might not want to worry about also increasing your fat target some.

Beyond that, lower-fat sources of protein are beans, tofu, low or no fat dairy, egg whites (although I am not a fan of these as the yolks are so nutritious), chicken and turkey breast, shellfish, much fish, many other lean cuts of meat.

For upping my protein I found adding some low and no fat dairy to my meats (cottage cheese and greek yogurt, mostly) the most useful, as well as simply increasing portion size when having lean cuts of meat (including fish), but that's largely because I really like them also.

There is also the protein bar and shake option, but you may or may not find them filling. I find adding some protein powder to my oatmeal tends to fill me up more, but in general any shake/drink isn't that filling for me, regardless of protein content. I think Quest bars are pretty filling if you like them, but I suspect that has a lot to do with the fiber content too.