Do I have to sacrifice protein for weight loss?

billym2018

I’m constantly moving because my job requires it. Until 2 weeks ago I enjoyed a fast food lifestyle. Funny how the things you love want to kill you Anyway I’m trying to do all my food cooking at home and eat healthier. When I get home I dont want to workout, I want to relax.

How can I get more protein in my diet without consuming red meat or high cholesterol foods? Trying to avoid as much saturated fats and trans fats as i can too. A big goal is to lose weight around my waist. Food suggestions? I understand my diet choice might not seem like the most optimal for some but I really just need food guidance. Thanks!

JustSomeJD

Fat and protein keep me satiated and keeping carbs in check has helped me lose 26+ lbs. YMMV

VintageFeline

Unless you have a pre-existing medical condition that means you should keep an eye on cholesterol and sat fats then just eat the red meat.

Other protein rich sources are tuna/fish, chicken, pork, beans and legumes, cottage cheese, Greek yoghurt, skyr, protein shakes if you're struggling to meet protein goals or want something quick and easy, eggs. There's also nothing wrong with fast food here and there, context. It has nutrition, protein, fat and carbs and yes, even micronutrients.

vivalavida82

Lentils, beans, quinoa, tofu, Greek yogurt are all great sources of protein.
Congrats on starting your healthy lifestyle.

TonyB0588

It's a Calorie Deficit that leads to weight loss, not a protein reduction. Just be sure to log your Calories In (from food) and your Calories Out (from exercise and other activity), and see what your numbers look like at the end of each day. Then adjust accordingly.

billym2018

Great advice everyone thank you! I have had heart issues in the past and recently had chest pains that were tolerable. I plan to have my blood tested for possible issues but I want to start the fight sooner than later. I really appreciate the food suggestions. I have been eating skinless chicken and fish recently which is seeming like a difficult change. I am not used to eating fish and find the oily salmon to be kind of overwhelming. I want the omega 3s but that may not happen as often as I’d like. I like cottage cheese and Greek yoghurt so I’ll have to buy some. I want to try tofu. Any suggestions on preparation? I’ll have to be more mindful of protein in my diet. Thanks everyone

VintageFeline

gearfreegains wrote: »

VintageFeline wrote: »

Unless you have a pre-existing medical condition that means you should keep an eye on cholesterol and sat fats then just eat the red meat.

Not sure about the red meat. I’ve watched food documentaries that talk about studies which show that eating lots of red meat can cause cancer. I’d personally keep red meat consumption kind of low. Honestly I’ve been eating a lot lately so I’d better start practicing my preaching ASAP. I used to dislike steak but have recently acquired a taste for it. Better learn to dislike it again, hehe.

Wouldn't happen to be agenda driven documentaries on say, Netflix, would they?

VintageFeline

I'd possibly pass on the tofu until your palate has adjusted to other textures and flavours you're not used to. It can be terrible if not done right.

Frankie_Fan

Eggs and beans are also good sources of protein.

VintageFeline

Also forgot, you can supplement your omegas if you really feel it's necessary. Salmon is disliked by a lot of people, it's one of the more "challenging" fish for non-fish eaters.

billym2018

True, I’ll start simple and work into other food groups. I didn't expect it to taste like it did. I tried tilapia and catfish too. Those were fine for me.

CraigontheCoast

Eggs, chicken, turkey, fish, dairy...red meat is only one small part of where you can get protein from!

lemurcat12

I adore salmon, never knew it was considered challenging. Trout is amazing too.

White fish seems pretty easy (cod, etc.). Shrimp (has cholesterol, but I don't think dietary cholesterol is an issue for most). Pre-roast a chicken or chicken breasts or buy rotisserie or make some skinless breasts or a turkey breast in a crock pot and have them on hand to shred and use.

Greek yogurt has lots of protein too.

Cook multiple meals at a time so you have leftovers.

jgnatca

I echo the idea to bulk cook your protein sources especially if you are away from home a lot. Get some plastic boxes and set up a bunch of meals ahead of time.

This baked tofu is so easy and managed to convince hubby it’s edible. https://pin.it/kcatgagpuk65kq

Chilli can be made in bulk and reheats nicely.

Trans fats have virtually disappeared from our diets so no worries there.

Get those chest pains figured out.

billym2018

I forgot about trout hmm good call. Yes I recently bought containers to do somewhat a meal prep. So far I’ve only prepped two meals ahead because I tend to want something different after that. Thank you all!

Linsyb101

Non fat Greek yogurt, edamame, beans, legumes, chicken is considered lean protein and you could use a plant based protein powder to kick up your protein levels. I use Vega.

jgnatca

I’m a variety girl too. You can freeze extras so in a few weeks you have a wide variety to choose from.

lucerorojo

Keep the meals simple. You can pan fry fish in 10-15 minutes, make a salad in 5. Roast potatoes in the oven (cut up) orthe fastest , microwave a baked potato for 7 minutes. I can make rice in the rice cooker in 20 minutes without watching.

WinoGelato

Others have covered the protein piece. I think cooking at home is great, meal prepping too. That said, you don’t have to cut out all fast food or convenience foods in order to be healthy. Lots of good choices at different fast food and fast casual places that can be an option for you if time is an issue or if you just enjoy it.

People that swing from extremes (all fast food to all homemade healthy food) often find those attempts unsustainable. Work to find a balance of foods you enjoy, that provide nutrition and satiety and fit your overall lifestyle. That’s the most important thing, in my opinion.

dressagerider1020

Definitely get those chest pains checked out. For fish, I don't like salmon so I eat orange roughy and sole or cod. They're lighter, and cook quickly. I mix a little Miracle Whip with some cumin and then coat in sesame cracker crumbs, 350 for about 12 minutes. Baby gold potatoes, spray with a little olive oil and sprinkle with sea salt, bake @350 for about 35 minutes until tender. After they've been in the oven for about 15 minutes, add some fresh green beans in the same pan (I use disposable pans so there's no clean up), also spray with olive oil and salt, they'll both be done at the same time.
Breakfast is an egg, two pieces of fully cooked turkey bacon and a light english muffin, plenty of protein there. Lunch is usually thin turkey slices on bread with Trader Joe's roasted red pepper spread, a few baked Lay's chips and fruit.

alicebhsia

i would suggest checking out the book Flat belly Diet! if your main concern is your waist. from the book, the best protein sources to add on would be nuts and seeds. natural nut butters (no trans or saturated fats), pumpkin seeds.. (all contain monounsaturated fats) to help shed the unhealthy visceral fats that make your waist bigger. it also recommends edamame, but not tofu for some reason. i don't know if tofu would help or not. i eat tofu chinese style usually or in curry or in place of chicken in chicken pot pie. you just drain it it, press out the water with a towel, cut it into cubes or triangles, then brown it a bit in a little oil. then make a sauce for chinese style or add it right into you curry or stew or whatever. i also like it not fried in asian style soups.

dressagerider1020

Oh, and do not sacrifice protein to lose weight. Protein is what keeps you satisfied; if you're in a slump have a piece of string cheese or even a piece of beef jerky, it will help level you out and get you to the next meal without starving. There are a lot of meal and healthy snack ideas on Instagram, Keep meals interesting and you'll tend to stick with it.

VintageFeline

alicebhsia wrote: »

i would suggest checking out the book Flat belly Diet! if your main concern is your waist. from the book, the best protein sources to add on would be nuts and seeds. natural nut butters (no trans or saturated fats), pumpkin seeds.. (all contain monounsaturated fats) to help shed the unhealthy visceral fats that make your waist bigger. it also recommends edamame, but not tofu for some reason. i don't know if tofu would help or not. i eat tofu chinese style usually or in curry or in place of chicken in chicken pot pie. you just drain it it, press out the water with a towel, cut it into cubes or triangles, then brown it a bit in a little oil. then make a sauce for chinese style or add it right into you curry or stew or whatever. i also like it not fried in asian style soups.

Any book called Flat Belly Diet is going to be full of no because what you eat has no impact on where you store fat. That's genetics. You can't spot reduce. Eat the tofu. Don;t eat the tofu. Eat the nuts and seeds, don't eat the nuts and seeds. The only way to a flat belly is a calorie deficit.

lemurcat12

gearfreegains wrote: »

VintageFeline wrote: »

gearfreegains wrote: »

VintageFeline wrote: »

Unless you have a pre-existing medical condition that means you should keep an eye on cholesterol and sat fats then just eat the red meat.

Not sure about the red meat. I’ve watched food documentaries that talk about studies which show that eating lots of red meat can cause cancer. I’d personally keep red meat consumption kind of low. Honestly I’ve been eating a lot lately so I’d better start practicing my preaching ASAP. I used to dislike steak but have recently acquired a taste for it. Better learn to dislike it again, hehe.

Wouldn't happen to be agenda driven documentaries on say, Netflix, would they?

Only if that agenda is educating people on smarter, healthier food choices and exposing the evil and greed of corporate America. You’re not an employee of Tyson or Monsanto, are you?

She has such a complex cover story for an undercover agent of Big Meat. She's really posting from the Tyson compound in Arkansas.

VintageFeline

lemurcat12 wrote: »

gearfreegains wrote: »

VintageFeline wrote: »

gearfreegains wrote: »

VintageFeline wrote: »

Unless you have a pre-existing medical condition that means you should keep an eye on cholesterol and sat fats then just eat the red meat.

Not sure about the red meat. I’ve watched food documentaries that talk about studies which show that eating lots of red meat can cause cancer. I’d personally keep red meat consumption kind of low. Honestly I’ve been eating a lot lately so I’d better start practicing my preaching ASAP. I used to dislike steak but have recently acquired a taste for it. Better learn to dislike it again, hehe.

Wouldn't happen to be agenda driven documentaries on say, Netflix, would they?

Only if that agenda is educating people on smarter, healthier food choices and exposing the evil and greed of corporate America. You’re not an employee of Tyson or Monsanto, are you?

She has such a complex cover story for an undercover agent of Big Meat. She's really posting from the Tyson compound in Arkansas.

Trufacts

alicebhsia

troll in the dungeon!

Sabine_Stroehm

lemurcat12 wrote: »

I adore salmon, never knew it was considered challenging. Trout is amazing too.

White fish seems pretty easy (cod, etc.). Shrimp (has cholesterol, but I don't think dietary cholesterol is an issue for most). Pre-roast a chicken or chicken breasts or buy rotisserie or make some skinless breasts or a turkey breast in a crock pot and have them on hand to shred and use.

Greek yogurt has lots of protein too.

Cook multiple meals at a time so you have leftovers.

Salmon is my favorite. For cooked fish, and for sushi even.

OP: if you're wanting to learn more, given your history, consider getting the "DASH Diet Weightloss Solution" from the library. (Hoopladigital ebook or audiobook) It focuses on more lean types of animal proteins, as well as other protein sources. It's a well researched book and dietary approach.

Have a look here: http://dashdiet.org/default.asp
the book is on the left. Not a fad diet, just a tried and true "protein and veg" approach.

If you haven't seen a doc about the chest pains/your health in general, please start there.

Good luck, you're doing a great thing!

hellobarb

If you are not a fan of fish and want to get omega-3s, I recommend flaxseeds or chia seeds. Just grind them up and put them on a salad, or even in a sauce you make. Or even using flaxseed oil to cook with. Good no cholesterol sources of protein are tofu, tempeh, beans, legumes. If you can tolerate wheat, try seitan. A 100 g serving of seitan has over 25 grams of protein.

alicebhsia

i agree about the dash diet book, it is pretty good. i am on a mashup of the dash diet and the flat belly diet and i am starting to see results in a short time. My book is the DASH Diet for a Younger You. The best thing about it I've found is adding a small glass of red wine after dinner. It's lowering my blood pressure so it must be good for your heart. I've even halved my dose of high blood pressure meds since I went on it and it's only been like a week.

Sabine_Stroehm

alicebhsia wrote: »

i agree about the dash diet book, it is pretty good. i am on a mashup of the dash diet and the flat belly diet and i am starting to see results in a short time. My book is the DASH Diet for a Younger You. The best thing about it I've found is adding a small glass of red wine after dinner. It's lowering my blood pressure so it must be good for your heart. I've even halved my dose of high blood pressure meds since I went on it and it's only been like a week.

The Younger You book is good as well. I didn't mention that one because it doesn't quite emphasize protein as much as the other DASH book, and given his OP, I decided the other book might be a better fit.
Congrats on your successes!

tmpecus78

no. end of thread.