I used to love meat, but now I'm tired of it.
Fivepts
Posts: 517 Member
I used to love meat. I couldn't seem to eat enough. Now the thought of it makes me a little nauseous. Does this mean I am eating too much protein? My diary is open and I am open to suggestions. I also seem to be at a weight loss plateau.
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If your diary is accurate, you are undereating by a significant amount, and very under on protein. You should easily double, triple, or quadruple your protein intake.
Your body is going to stall when you put it under as much stress as you are from eating this little.3 -
If you're weary of eating meat, do you like Greek yogurt or cottage cheese? I get a good bit of protein from both. Also look in the stickies for vegetarian or vegan ketogenic plans. Do a Google search for plant based protein sources.
Eggs and some cheeses have a decent amount protein if your not turned off by all animal products.
I will concur you are significantly under eating if your diary is accurate. Protein is essential to your health but the USA gov't suggests .36 grams per pound of ideal body weight is sufficient to keep 97% of the population healthy. It may not be optimum but it is sufficient.
If you're going to eat very low carb/keto, you need to eat something and that means protein and fat. Discover plant based sources of protein if meat is undesirable.3 -
And black SOYbeans. 11 grams of protein per 121 gram serving. 8 carbs-7 fiber= 1 net carb.4
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As a vegetarian, I struggle to eat sufficient protein too. Sometimes a protein shake works for me, I don't rely on them or have them daily but it's just an easy, palatable choice which helps me with my macros.2
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Thanks. I know I am not eating enough most days and other days I fail to write down all the olive oil, coconut oil and sour cream I eat, especially on the weekends. I know you are all right and will try to adjust.
I should weigh about 120lbs. 120 (.36)=43.2. I have my protein goal at 60g. Shouldn't that be about right?0 -
Olive oil and coconut oil are not nutritious foods. Sour cream has some nutrition, but it's still mostly added fat. One reason (out of many) that diets under 1200 calories/day are specifically against the guidelines of MFP is that it is nearly impossible to meet your nutrient needs in that few calories. Tossing back a bunch of oil calories does nothing to fix the lack of nutrients, even though it might get the calories over 1200.
That protein amount (0.36 x weight) is the minimum predicted value needed to avoid straight up deficiency diseases and problems. It should also be noted that this amount is for an inactive and weight-stable young adult. Higher activity, weight loss, and different ages (like post-menopause) are all examples of times you require more protein.
This is not the ideal number for health, weight loss, or building/maintaining lean body mass. A more appropriate multiplier would be 0.8 - 1.0, and protein should always be treated as a minimum. That means you should be getting more than 96-120 grams a day.
I don't know how you determined your calorie goal, nor how close you are to your goal weight, but it is likely too aggressive. Rapid weight loss through calorie restriction is worse than no weight loss at all when it is going to result in regaining the weight.9 -
Okay. I got the calorie goal from MFP. I am pretty close to my goal. (about 25lbs to go). Thanks. I certainly don't want to regain anything!0
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I recalculated according to your suggestions.0
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@FIT_Goat why do go say, Olive oil and coconut oil are not nutritious foods since both are common fats used in KETO WOE's? Because of the anti-aging impact of high protein I am working to keep it on the lower side for the range. Did you watch the Skinny On Fat videos?
https://nutritiouslife.com/eat-empowered/olive-oil-vs-coconut-oil-healthier/
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@GaleHawkins I think it is important to note that I was talking about extremely low-calorie diets (1200 calories and under). In those diets, the limited food intake makes nutrient density of paramount importance. While someone consuming 2000 calories a day has room for calories that just bring in some fatty acids, a person on a severely restricted diet does not have the luxury. While the fats in olive and coconut oil may be healthier than some other fats, they are mostly empty and useless calories compared to the same amount of calories from other foods.
USDA NUTRIENTS: Olive Oil
USDA NUTRIENTS: Coconut Oil
~120 calories (10% of a 1200 calories/day intake) provides nothing but fatty acids and maybe a tiny amount of vitamin E (2 mg for olive oil and almost none for coconut oil). No protein, almost no vitamins, almost no minerals. They're worthless calorie bombs.
Take the same amount of calories from sour cream (5 tbs).
USDA NUTRIENTS: Sour Cream
~120 calories, 1.5 grams of protein, 3 grams carbs, and some amount of pretty much every vitamin and mineral. Same amount of calories, and good healthy animal fats.
What about 120 calories of egg?
USDA NUTRIENTS: Eggs
~120 calories, 11 grams of protein, 0.6 grams of carbs, and an abundance of vitamins and minerals.
So yeah, when it comes to nutrients, olive oil and coconut oil are not nutritious foods. They lack any nutrients aside from the fat, and there are better sources of fat that also bring along protein and nutrients.8 -
Of course.0
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@GaleHawkins I think it is important to note that I was talking about extremely low-calorie diets (1200 calories and under). In those diets, the limited food intake makes nutrient density of paramount importance. While someone consuming 2000 calories a day has room for calories that just bring in some fatty acids, a person on a severely restricted diet does not have the luxury. While the fats in olive and coconut oil may be healthier than some other fats, they are mostly empty and useless calories compared to the same amount of calories from other foods.
USDA NUTRIENTS: Olive Oil
USDA NUTRIENTS: Coconut Oil
~120 calories (10% of a 1200 calories/day intake) provides nothing but fatty acids and maybe a tiny amount of vitamin E (2 mg for olive oil and almost none for coconut oil). No protein, almost no vitamins, almost no minerals. They're worthless calorie bombs.
Take the same amount of calories from sour cream (5 tbs).
USDA NUTRIENTS: Sour Cream
~120 calories, 1.5 grams of protein, 3 grams carbs, and some amount of pretty much every vitamin and mineral. Same amount of calories, and good healthy animal fats.
What about 120 calories of egg?
USDA NUTRIENTS: Eggs
~120 calories, 11 grams of protein, 0.6 grams of carbs, and an abundance of vitamins and minerals.
So yeah, when it comes to nutrients, olive oil and coconut oil are not nutritious foods. They lack any nutrients aside from the fat, and there are better sources of fat that also bring along protein and nutrients.
Thanks for this detailed info. I do coconut oil for the MTC's since for some reason straight MTC taste is not my cup of tea. I use Life Extension Mix Capsules to shotgun the nutrient side of my WOE in the link below.
I am in no way suggesting anyone use this product because I am clueless about anyone's else n=1 or personal health goals or needs. I just restarted on these yesterday since I wanted to go off all my may herb supplements for a while as I try to understand why my normal BP can shoot up from time to time during the day. I know getting mad and being on the internet does drive it up.
https://lifeextension.com/Vitamins-Supplements/item02354/Life-Extension-Mix-Capsules
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I'm a small person , 5'2'' in height and weight 130 lbs .I'm not active and eating 1150 - 1200 calories.When I ate 1250-1350 cal, I didn't lose weight.I eat 75% fat, 20% protein and 5% carbs.I have enough to eat . After I lose 20-27 lbs I will lower fat and up protein and carbs maybe up calories too.1
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I'm a small person , 5'2'' in height and weight 130 lbs .I'm not active and eating 1150 - 1200 calories.When I ate 1250-1350 cal, I didn't lose weight.I eat 75% fat, 20% protein and 5% carbs.I have enough to eat . After I lose 20-27 lbs I will lower fat and up protein and carbs maybe up calories too.
Like Fitgoat was saying, be mindful of you nutrients at such a low calorie level. 20% protein is usually meant for those at maintenance who are eating more calories. You are probably barely exceeding minimum protein needs for women, and more may help with preserving lean tissue as well as with satiety.
An often used calculation is to multiply your ideal weight when slim/goal weight by 0.8 or up to 1 g per pound. If you want to weigh 125 lbs, than aim for 100g of protein. Approximately. Some would go less and others may go more. That would be about 400 kcal or closer to 30% for you. Once you are in maintenance, that 400 kcal/100 g of protein would be more like 20-25% depending on how much you eat.
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I can relate to getting tired of meat because there are days when I just don't want it. However, most of the time I choke it down any way because I know I need the protein. But man, sometimes it's hard.2
