Going way over on my protein

MsBuzzkillington
MsBuzzkillington Posts: 171 Member
in Food and Nutrition
So obviously, with being here on MFP, I am trying to learn how to eat healthier. I am currently trying to lose weight and my meal plans have been fairly consistent. However, lately I seem to be going way over in protein. I was trying to stack my lunch and dinner with protein stuff (chicken mostly) so I don't get really hungry. I am trying to balance things out with eating less carbs in the evening time, so I try and put those in the earlier meals.

I need some serious help on how to balance things out. How do I stop going over on protein? I am not even that low in the carbs department. I don't know how to make better choices. Or what foods to eat.

Replies

  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    If by going over on protein you mean the MFP guideline it really doesn't matter and might be good, especially if protein is satiating for you -- good thing to learn.

    The recommendation for preserving LBM when at a deficit and working out is .65-.85 g per lb of healthy body weight. For example, for me that's about 100 g (.8 of 125). That would be well over my protein guideline at MFP's defaults and a low calorie level (like 1200), but a reasonable amount for a custom goal or a higher level. I ignore the MFP goal and aim for 100. Often I'm over because I also find protein satiating, and I think that's fine.

    No reason to time carbs unless it makes a difference for when you are hungry.

    As for better choices, I think getting enough protein is a good choice and would also recommend getting in your veg and legumes and whole grains being good carb sources (with fatty fish, nuts, olives/olive oil and avocados being among good fat sources). Nice source for nutrition info is: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/
  • hedwardsb
    hedwardsb Posts: 201 Member
    I don't worry about going over on protein. The nutrition information is most useful for me to gauge how I feel and make adjustments based on that. For example, once in the past when I was logging, even though I had been eating healthy foods I was feeling lethargic. Looking at my diary, I saw my carb level was lower than recommended, so I added some more grain based carbs to my diet and my energy went up.
    Other times I've noticed a big jump on the scales from eating out resulting in too much sodium.
    I don't take a daily multivitamin, so I also use it to decide if I need to take a vitamin or eat more calcium-rich foods. I don't want osteoporosis.
  • tiptoethruthetulips
    tiptoethruthetulips Posts: 3,371 Member
    If you open your food diary no doubt you will receive some suggestions tailored to what you are currently eating.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Insufficient data. Specify height, weight, age, goal.....
  • MsBuzzkillington
    MsBuzzkillington Posts: 171 Member
    I opened up my diary to try and get some tips.
  • MelaniaTrump
    MelaniaTrump Posts: 2,694 Member
    Your protein is not that high. Ask again what a maximum number would be. Probably over 200 grams a day if you do not lift weights.
    I did not see anything wrong (at all) with what you are doing. No danger.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    The problem with the above calculation is that it is incorrectly calculated because it is based on total body weight. The .8 Number is correct, but the multiplier should be LEAN BODY WEIGHT. So, calculate your LBW by subtracting your body fat, then multiply by .8 for grams protein needed. Most folks will fall in the 70 to 80 gram/day area.

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