Supplements eating into my calories!!

lemurcat12

mylittlerainbow wrote: »

Today, for instance, I'm 37 under the ceiling on calories, 25 under the ceiling on carbs, 12 over the ceiling on fats (I program in nuts for snacks - and they do have protein! - as well as putting hummus on my lunch salad every day instead of dressing), and still 36 under on protein. No way I can increase protein while still remaining under on both calories and carbs.

Are you talking grams or calories? What are the goals, the defaults? How many calories.

Based on this (if it's grams), there's something wonky in the entries you are using, because you should be under by about 136 calories with those macro results. There's usually a mismatch due to rounding, but not that much.

Carbs vs. fat doesn't matter, but if that's 36 grams less than the default MFP goal and you are on lower calories, then it probably is lower than ideal for maintaining muscle while losing weight.

What I'd do is look at what you can switch for the protein powder (or for eggs or dairy or more legumes).

Merkavar

Focus on protein then fat and let carbs fill in the rest.

So make sure your food for the day will meet your protein goals. Greek yogurt, fish, lentils, etc

Prelog the night before even.

BurnWithBarn2015

First of all indeed eat food.

But you can also make a treat with your protein powder

Favorite is the Ice Fluf ....recipe is here somewhere I am sure @rabbitjb or @vismal has it.

But yeah it cuts into your food hehehe.

SLLRunner

mylittlerainbow wrote: »

I bought protein powder because I'm always falling short of protein every day and I do work out at the gym, so feel I need it. But it's 100 calories per scoop! Also bought aloe vera juice to help with acid reflux, of which you're supposed to take 2 oz four times per day, but I am only taking it once or twice a day because that too diminishes my allowable calories for food! I'm starting to feel resentful of these supplements when they cut into my food allowance and I have to forego a "treat" that I look forward to or scale back something that I had preplanned into a meal.

As to weight management, all calories are the same. If you stay at your calorie goal to lose, the weight will come off. However, it sounds like you want to replace the powder with food that will provide as much protein.

Are you able to get your allowance of protein through food instead of using a protein drink?

I occasionally include Aloe Vera juice in my diet to help with acid reflux, but it's only 4 calories per 2 ounces. If yours has more calories, any chance you can find one that is less calories? I also take probiotics and drink ginger tea, both of which are calorie free, for my acid reflux.

Finally, if you want a treat, I would just work it into your calorie allowance by pre-logging. At least that is what works for me.

SLLRunner

terridstankiewicz992 wrote: »

Just this morning I read an article in consumer reports about protein powders/ supplements. They are full of heavy metals and other ingredients that can be damaging....and it's better to get protein from natural sources.
Look it up when you can...

Can you provide the link to that study, please, since you brought it up?

lemurcat12

This appears to be it: http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/what-our-tests-found/index.htm

My initial thought was that it was just a few brands, but Alan Aragon has a more interesting response:

http://alanaragon.com/protein-scare-mongering-courtesy-of-consumer-reports.html

And here's the list compiled by Optimum Nutrition that he references:

http://www.optimumnutrition.com/news.php?article=874

ericGold15

psulemon wrote: »

The higher recommended protein levels are recommended during weight loss to help sustain your current muscle mass, when combined with resistance training.

How much resistance training, and based on what research ?

I admit to being skeptical, but I will read the original research with an open mind.

SLLRunner

Optimistical1 wrote: »

Aloe Vera juice is a scam and not worth it. Save your calories.
http://www.consumeraffairs.com/news/aloe-vera-juice-is-it-really-a-good-idea-083013.html

Buy yourself some chewable papaya enzymes (they are extremely cheap) and see if that helps your acid reflux. Digestive Enzymes along with a peptide supplement cleared my husband of his. As far as protein shakes go, if your watching calories then give AdvantEDGE carb control shakes a try, they are only 100 calories for 17g carbs. Or, if you want to stick with powdered protein then mix it with Light sugerfree almond milk (only 30 calories) ti save yourself calories.

Did yuo read the link in the article? The results were inconclusive.

https://nccih.nih.gov/health/aloevera

A 2-year National Toxicology Program (NTP) study on oral consumption of non-decolorized whole leaf extract of aloe vera found clear evidence of carcinogenic activity in male and female rats, based on tumors of the large intestine. According to the NTP, from what is known right now there is nothing that would lead them to believe that these findings are not relevant to humans. However, more information, including how individuals use different types of aloe vera products, is needed to determine the potential risks to humans.

cwolfman13

lemurcat12 wrote: »

This appears to be it: http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/what-our-tests-found/index.htm

My initial thought was that it was just a few brands, but Alan Aragon has a more interesting response:

http://alanaragon.com/protein-scare-mongering-courtesy-of-consumer-reports.html

And here's the list compiled by Optimum Nutrition that he references:

http://www.optimumnutrition.com/news.php?article=874

I was just about to post this...but I'll add:

psuLemon

ericGold15 wrote: »

psulemon wrote: »

The higher recommended protein levels are recommended during weight loss to help sustain your current muscle mass, when combined with resistance training.

How much resistance training, and based on what research ?

I admit to being skeptical, but I will read the original research with an open mind.

It depends. It's not so much about days of training, it's about total volume and time. Looking at the research on protein intake and some natural body building papers, it would suggest between 2 to 4 sessions a week. Additionally, there are more variables such as leanness, age, and protein intake. Obese individuals, such as in the below study, can maintain lean body mass while on a short term 800 calorie liquid diet (resistance vs non). But as you produce to get more lean, one will have different requirements.

http://www.ncbi.nlm.nih.gov/pubmed/10204826

middlehaitch

Are you still eating 100-1100 calories per day,and not eating back exercise calories, to lose 1-2lb a week?

I know you are only petite, but you may want to look at upping your calories and lowering your weekly weight loss goal so you get a better nutrient range.

If you are now eating 1200 calories plus exercise calories, try pre planning your protien for the day and let your fats and carbs fall where they may.

I tend to use a protien drink for days when I know my meals are going to leave me a little short. I mix it with water and just sip on it during the day so it doesn't fill me up. I don't use it as a meal substitute.

Cheers, h.

mylittlerainbow

Yes, still eating 1000-1100 calories per day and not eating back exercise calories. I do preplan the day, but I'd been focusing on calories rather than on protein. I can try to change that emphasis. I have a protein-rich food at each meal - Greek yogurt in the morning with my fruit; 4 oz tofu cubes in my salad at lunch (plus 1 tbsp hummus as dressing); roasted veggies for dinner over quinoa or similar grains. And I do use 1/2 scoop of the powder at a time when I use it. My aloe vera juice (Lily of the Desert, after researching & reading reviews) DOES come out at 4 calories per 2 oz as stated on the label - my error - I relied on preprogramming in MFP, which had 38 calories for this amount. I should know better about that database by now! Thanks for all of your input. I will keep trying to tweak this.