too much protein
carine0502
Posts: 14 Member
Hey my low-carber friends!
I have a question about macros and how to keep them correct. I'm supposed to keep my proteins around 50-60g a day (1m63 for 52/53kg) and I always end up with twice as much. So I'm afraid this is not good!
All the LCHF recipes I gather are always meat/fish/egg based so filled with a lot of proteins.
can you give me examples of menus to keep proteins relatively low?
thanks a lot
I have a question about macros and how to keep them correct. I'm supposed to keep my proteins around 50-60g a day (1m63 for 52/53kg) and I always end up with twice as much. So I'm afraid this is not good!
All the LCHF recipes I gather are always meat/fish/egg based so filled with a lot of proteins.
can you give me examples of menus to keep proteins relatively low?
thanks a lot
1
Replies
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Actually, your recommended amount seems rather low, and 100-120g per day is a better range, unless you need to specifically limit your protein for medical reasons. What is your calorie goal and what are your macros?
To compare, at 29 and 5'9", I get 1800-2000 calories per day. In that, my protein generally runs between 120 and 160g, fat between 100 and 150g, and carbs between 0 and 25g.
That said, to keep your protein from going way high, be sure to eat fatty meats and/or add fat to lean meats. Full fat mayo to tuna, skin on chicken breast, etc. None of that skinless chicken breast stuff unless you butter it up.
Make sure you're getting full fat foods. No Fage 0 yogurt, seek out the full fat stuff (or make your own, it's actually quite easy). Use heavy cream or butter instead of milk or half and half in your tea or coffee.3 -
100-120 grams of protein doesn't seem excessive, and it helps keep you feeling full, probably even better than fat does.2
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thanks for your reply!
my macros are (in grams) 20g max carbs, (aim of) 50-60g proteins and 130g fat for a total of 1500cal. reality is more often 20 to 25g carbs, 120g proteins and the rest in fat. If I go above 1500cal it's in fats and proteins most of the time.
I never eat anything light (anymore) and always aim for full-fat options no matter what. My fridge is full of cream and butter etc.
regarding the amount of proteins, it's hard to get a precise number. some say it's 1g per kg of body weight, some say it's less, some more. I'm a bit lost!!
Plus, I don't do any sports whatsoever but plan on starting something cool and easy soon. Any suggestion?0 -
I had the same question when I first started - I was eating over every day. I've done fine with my loss and how I feel and in all honesty, I rarely look at my protein now - or fats for that matter. I just try to keep my carbs under 20 and my cals at or below goal. As for sports - I like tennis - which I've not played in years...I think it may be time again!2
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right! looks I'm looking for problems while there is none then!! :-)1
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There's a lot of information out there saying not to overeat protein due to its possible conversion to glucose. This really only applies in cases of insulin resistance and type 2 diabetes.
If these are not concerns for you, then I wouldn't worry about protein.4 -
And if you're concerned about it, there's always Spam. Quick, easy, and the most fat to protein I've ever seen in something that wasn't just oil or a tree nut.
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Gallowmere1984 wrote: »And if you're concerned about it, there's always Spam. Quick, easy, and the most fat to protein I've ever seen in something that wasn't just oil or a tree nut.
And it's gluten free!
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Majcolorado wrote: »Gallowmere1984 wrote: »And if you're concerned about it, there's always Spam. Quick, easy, and the most fat to protein I've ever seen in something that wasn't just oil or a tree nut.
And it's gluten free!
Also a buttload of sodium that we need. Forgot to mention that part.2 -
Spam, spam, spam, spam...2
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Majcolorado wrote: »
The first KetoCafe, lol. Except for the baked beans, but they ran out anyhow, just sub SPAM. I am a MP freak! Love them!2 -
Majcolorado wrote: »
I will never, ever, be able to hear the word, "Spam" without thinking of this skit.
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I love Spam...fried in butter. I know people knock it but I've loved it since I was a kid.6
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Yup, gotta get a good caramelization going on. We used to make croissant sandwiches for breakfast with eggs, spam, and cheese... *drools* I bet that would be okay now, if I used the butter with the eggs rather than the buttery tasting croissant....0
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SPAM is considered as quality meat? Or emergency food only? I thought "processed" meats like hot dogs were avoided... do LC'ers consider SPAM a good choice?
My only exposure was as a child when cans of it were given to poor coal mining families under the welfare/food program in rural PA (along with those long boxes of processed cheese!)2 -
KETOGENICGURL wrote: »SPAM is considered as quality meat? Or emergency food only? I thought "processed" meats like hot dogs were avoided... do LC'ers consider SPAM a good choice?
My only exposure was as a child when cans of it were given to poor coal mining families under the welfare/food program in rural PA (along with those long boxes of processed cheese!)
Honestly, the whole "processed food" thing is a goofy joke, with constantly moving goalposts. First of all, literally every food you put in your mouth, that you didn't grow yourself (and even many that you did) have been processed somehow. Most foods would be nearly inedible without it. Second, people like to point the finger at "nitrates", as if they're some kind of *kitten* heart destroying boogeyman, when in all reality, it's used as a treatment for coronary artery diseases. Oh, and there's also good evidence that they can prevent botulism, so there's that too.
ETA: By the way, the stuff in food is Sodium Nitrite, not Nitrate, which just makes me want to slap people, hence the quotes above. The stuff has a toxicity rate so high, and a usage rate so low, that you'd likely rupture your guts with any meat containing it, before you could actually hurt yourself via the SN. The only things harmful that it was ever even remotely linked to was migraine triggering in individuals that already have them, COPD (which was inconclusive), and the fact that burning a meat containing it can convert it to nitrosamines, which are known to be carcinogenic. The latter was solved by reducing the amount used, nearly a half century ago now.7 -
KETOGENICGURL wrote: »SPAM is considered as quality meat? Or emergency food only? I thought "processed" meats like hot dogs were avoided... do LC'ers consider SPAM a good choice?
My only exposure was as a child when cans of it were given to poor coal mining families under the welfare/food program in rural PA (along with those long boxes of processed cheese!)
Haha no. Emergency food only. It's like a rectangular pork hot dog.1 -
@KETOGENICGURL I remember those long blocks of cheese and the big gallon cans of peanut butter. I'm headed home this weekend to PA from NC. Can't wait to see some rolling hills, farmland and cows.2
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0.8g of protein per lb / <30g of carbs / remainder in fat. Once you start exercising regularly, bump 0.8g to 0.9g of protein per lb of total body weight.2
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just had a look at my macros over last week and I'm around 100-110 g of protein per day. So slightly too high but should be easy to lower that, while increasing fats
thanks all!0 -
RowdysLady wrote: »I had the same question when I first started - I was eating over every day. I've done fine with my loss and how I feel and in all honesty, I rarely look at my protein now - or fats for that matter. I just try to keep my carbs under 20 and my cals at or below goal. As for sports - I like tennis - which I've not played in years...I think it may be time again!
This!0 -
I noticed that protein is harder to digest in the morning. I had a small zero carb protein shake this morning and I almost fell asleep driving to work. Next time have a protein shake it will be after I have worked out. I have a harder time getting all the fats I need, but certain cheeses have higher fat content and they go great on lean meats. I don't like having to drink the butter and oil after I've eaten chicken just to get the fats in my system. Some people just fill a shot glass of olive oil and down it, tips get your fats, unsaturated and helps your digestive system move everything through.0
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MelissaHaseley wrote: »I noticed that protein is harder to digest in the morning. I had a small zero carb protein shake this morning and I almost fell asleep driving to work. Next time have a protein shake it will be after I have worked out. I have a harder time getting all the fats I need, but certain cheeses have higher fat content and they go great on lean meats. I don't like having to drink the butter and oil after I've eaten chicken just to get the fats in my system. Some people just fill a shot glass of olive oil and down it, tips get your fats, unsaturated and helps your digestive system move everything through.
FYI, if you're on the weight-loss diet (as opposed to maintenance), you don't need to hit a magic number of fat calories - your body will merrily chew away on body fat if it doesn't get enough in your diet!4 -
FYI, if you're on the weight-loss diet (as opposed to maintenance), you don't need to hit a magic number of fat calories - your body will merrily chew away on body fat if it doesn't get enough in your diet!
Okay, I just experienced a total disconnect. If this is the case...why are we eating fat at all? wouldn't it be better to eat as little fat as possible, hit our protein goals and let our bodies go to our fat stores?
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In the 50's cartons of Spam must have been leftover from the troops rations in World War 2 so the Canadian govt. gave them out to seniors - it got called "Diefenbaker meat" after the then PM. I was in grade school & I would visit this old lady for about 1/2 hr after school on most days - she always gave me tea & Spam sandwich on white bread. Spam ever since has nostalgic connotations for me. And if someone needed more salt intake to keep their electrolytes in balance on the WHO Spam could be your man.4
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authorwriter wrote: »FYI, if you're on the weight-loss diet (as opposed to maintenance), you don't need to hit a magic number of fat calories - your body will merrily chew away on body fat if it doesn't get enough in your diet!
Okay, I just experienced a total disconnect. If this is the case...why are we eating fat at all? wouldn't it be better to eat as little fat as possible, hit our protein goals and let our bodies go to our fat stores?
That's a good question.
If your goal is to burn fat and reduce (as opposed to maintain) your body fat stores, then I think you're basically right. Most of us can't stand reducing our total food intake so drastically, but many LCHF advocates would say there's no reason not to do what you suggest, assuming you meet your macro- and micronutrient requirements (and you're not driven to Twinkies as you keto-adapt).
Anyone else want to chime in?
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authorwriter wrote: »FYI, if you're on the weight-loss diet (as opposed to maintenance), you don't need to hit a magic number of fat calories - your body will merrily chew away on body fat if it doesn't get enough in your diet!
Okay, I just experienced a total disconnect. If this is the case...why are we eating fat at all? wouldn't it be better to eat as little fat as possible, hit our protein goals and let our bodies go to our fat stores?
That's a good question.
If your goal is to burn fat and reduce (as opposed to maintain) your body fat stores, then I think you're basically right. Most of us can't stand reducing our total food intake so drastically, but many LCHF advocates would say there's no reason not to do what you suggest, assuming you meet your macro- and micronutrient requirements (and you're not driven to Twinkies as you keto-adapt).
Anyone else want to chime in?
One word. Hunger. Fat provides satiety so we eat less. Also, if you're not eating fat, and you're not eating carbs... you're basically just eating protein, which converts to fat when you eat more than your body needs... at least that's my understanding? Correct me if I"m wrong... I'm a total newb still... 4 -
authorwriter wrote: »FYI, if you're on the weight-loss diet (as opposed to maintenance), you don't need to hit a magic number of fat calories - your body will merrily chew away on body fat if it doesn't get enough in your diet!
Okay, I just experienced a total disconnect. If this is the case...why are we eating fat at all? wouldn't it be better to eat as little fat as possible, hit our protein goals and let our bodies go to our fat stores?
Well, you have to get enough calories, so if you're not getting them from carbs and you can eat nothing but lean protein to get there but I imagine you won't feel very good, and honestly, it would probably be difficult to eat enough lean protein to get enough calories on a daily basis.
If you eat fatty protein, including the fatty parts, that's more the "right" way to do it. The fat/protein balance is pretty much perfect that way.
It's more important in the first few weeks to make sure to eat healthy fats to teach the body what you're expecting the fuel source to be. "There's no more glucose, but there's a boat load of fat, so... Ok, we will fire up the fat burning mitochondria and keep this engine running". Then, new mitochondria develop (what people refer to as adapting) and your body is well equipped to continue burning fat for fuel as long as it continues to be the primary fuel provided.
At that point, lowering calories to create a deficit by reducing fat, will make sure your new hardware starts putting those love handles to good use. 3 -
Sunny_Bunny_ wrote: »authorwriter wrote: »FYI, if you're on the weight-loss diet (as opposed to maintenance), you don't need to hit a magic number of fat calories - your body will merrily chew away on body fat if it doesn't get enough in your diet!
Okay, I just experienced a total disconnect. If this is the case...why are we eating fat at all? wouldn't it be better to eat as little fat as possible, hit our protein goals and let our bodies go to our fat stores?
Well, you have to get enough calories, so if you're not getting them from carbs and you can eat nothing but lean protein to get there but I imagine you won't feel very good, and honestly, it would probably be difficult to eat enough lean protein to get enough calories on a daily basis.
I did it once, for about two weeks. 80/5/15 p/c/f made me a sad boy. My lifts were garbage, and I felt like total dog *kitten*, and on top of that, it was a miserable eating experience every day.2
https://www.youtube.com/watch?v=g8huXkSaL7o
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