High protein low carbs/ fats foods
whitej1234
Posts: 263 Member
Hi,
I am aiming for a 30c/30f/40p macros but find myself mostly on 40/40/20 since cant really find foods that have more protain then carbs/fats in them (besides chicken breast). How do you up your protein intake? Without protein powders please, "real foods".
Thanks
I am aiming for a 30c/30f/40p macros but find myself mostly on 40/40/20 since cant really find foods that have more protain then carbs/fats in them (besides chicken breast). How do you up your protein intake? Without protein powders please, "real foods".
Thanks
1
Replies
-
Eggs, yoghurt, milk, fish, meat, nuts (although they are usually high in fat too), protein bars, low fat cheddar cheese, cottage cheese....
Now I’m hungry 😳0 -
whitej1234 wrote: »Hi,
I am aiming for a 30c/30f/40p macros but find mysels mostlt on 40/40/20 since cant really find foods that have more protain then carbs/fats in them (besides chicken breast). How do you up your protein intake? Without protein powders please, "real foods".
Thanks
Fish, seafood, beans, reduced fat dairy.0 -
Milk- 20% proteinclaireychn074 wrote: »Eggs, yoghurt, milk, fish, meat, nuts (although they are usually high in fat too), protein bars, low fat cheddar cheese, cottage cheese....
Boiled egg - 30% protein
Cottege cheese - yes! Thank you
0 -
Salmon-check!TavistockToad wrote: »Fish, seafood, beans, reduced fat dairy.
Beans- 25-30% to most i checked (though i thought they would be more!) What am i missing here. Milk, see reaponse to claireychn074?0 -
whitej1234 wrote: »
Salmon-check!TavistockToad wrote: »Fish, seafood, beans, reduced fat dairy.
Beans- 25-30% to most i checked (though i thought they would be more!) What am i missing here. Milk, see reaponse to claireychn074?
Not sure what you mean by what are you missing?
Why have you picked those macros in the first place? Is there a medical reason you need that much protein?
0 -
whitej1234 wrote: »Hi,
I am aiming for a 30c/30f/40p macros but find myself mostly on 40/40/20 since cant really find foods that have more protain then carbs/fats in them (besides chicken breast). How do you up your protein intake? Without protein powders please, "real foods".
Thanks
40% is a dramatically high amount of protein. Most people would struggle to get there for exactly the reasons you're finding. The only foods that are really going to help you get there are low fat meats and fish, unsweetened protein powder, egg whites, and perhaps unflavored low fat dairy.
That's probably more protein than you need, but if you want to eat to that for some reason I'd think you'd have to prioritize chicken breast, egg whites, and white fish or canned tuna.2 -
I'm following a low carb diet (not keto but around 100g a day which is about 30% of my intake current). I read that it's better to substitute it with protein then fats to feel more full, so i figured i will do the 30c:30f:40p ratio instead if previous 30c:50f:20p. But when lowering fats I only end up with more carbs and not protein (chickpeas and hummus that i thought will be a good source of protein ended up being full of carbs!). What is a good low carb ratio then?3
-
whitej1234 wrote: »I'm following a low carb diet (not keto but around 100g a day which is about 30% of my intake current). I read that it's better to substitute it with protein then fats to feel more full, so i figured i will do the 30c:30f:40p ratio instead if previous 30c:50f:20p. But when lowering fats I only end up with more carbs and not protein (chickpeas and hummus that i thought will be a good source of protein ended up being full of carbs!). What is a good low carb ratio then?
Chickpeas and humus are good sources of vegetarian protein...but they're legumes...they are primarily complex carbohydrates. There's more protein sources than chicken breast...pork tenderloin, lean cuts of beef, fish, greek yogurt, etc.
Personally, considering calories are king for weight control I wouldn't do a whole lot of hand wringing over trying to be bang on macros.2 -
Can't find foods that are over 30% protein so i can't get any close to a high protein diet (which will give an over 30% protein).TavistockToad wrote: »Not sure what you mean by what are you missing?
What is considered a low carb low fat diet in macros then?2 -
whitej1234 wrote: »
Can't find foods that are over 30% protein so i can't get any close to a high protein diet (which will give an over 30% protein).TavistockToad wrote: »Not sure what you mean by what are you missing?
What is considered a low carb low fat diet in macros then?
You don't need each individual food to be over 30% protein, as long as you hit that goal for the day? :huh:
If you're following a low carb diet is shouldn't be low fat as well...2 -
TavistockToad wrote: »You don't need each individual food to be over 30% protein, as long as you hit that goal for the day? :huh:
If you're following a low carb diet is shouldn't be low fat as well...
Yeah but if almost none of the foods are over 30% then there ia nothing to balance the foods that are way lower then 30%, and it will not megically appear after averaging all consumed. Unless i really don't understand how macros are calculated.
I don't mean low carb fat as in 5% each. 33:33:33 is a balanced diet. Lowering fat and carbs by a bit to have more protein should be possible if i find foods that have more protein then the other two.2 -
whitej1234 wrote: »I'm following a low carb diet (not keto but around 100g a day which is about 30% of my intake current). I read that it's better to substitute it with protein then fats to feel more full, so i figured i will do the 30c:30f:40p ratio instead if previous 30c:50f:20p. But when lowering fats I only end up with more carbs and not protein (chickpeas and hummus that i thought will be a good source of protein ended up being full of carbs!). What is a good low carb ratio then?
If you're reading up on all this--don't they tell you how to do it?0 -
No, that's why i am here. The suggestion is milk, eggs, beans and none if it adds mathematicaly up.snowflake954 wrote: »If you're reading up on all this--don't they tell you how to do it?
0 -
whitej1234 wrote: »TavistockToad wrote: »You don't need each individual food to be over 30% protein, as long as you hit that goal for the day? :huh:
If you're following a low carb diet is shouldn't be low fat as well...
Yeah but if almost none of the foods are over 30% then there ia nothing to balance the foods that are way lower then 30%, and it will not megically appear after averaging all consumed. Unless i really don't understand how macros are calculated.
I don't mean low carb fat as in 5% each. 33:33:33 is a balanced diet. Lowering fat and carbs by a bit to have more protein should be possible if i find foods that have more protein then the other two.
Meat, egg white, protein powder...
Who says 33/33/33 is a balanced diet? I know for a fact it wouldn't work for me.
0 -
whitej1234 wrote: »
No, that's why i am here. The suggestion is milk, eggs, beans and none if it adds mathematicaly up.snowflake954 wrote: »If you're reading up on all this--don't they tell you how to do it?
Well then, there's something very wrong with that advice.1 -
Greek Yoghurt.0
-
whitej1234 wrote: »I'm following a low carb diet (not keto but around 100g a day which is about 30% of my intake current). I read that it's better to substitute it with protein then fats to feel more full, so i figured i will do the 30c:30f:40p ratio instead if previous 30c:50f:20p. But when lowering fats I only end up with more carbs and not protein (chickpeas and hummus that i thought will be a good source of protein ended up being full of carbs!). What is a good low carb ratio then?
Forget the ratios and base your meals around the meat and vegetables dishes you enjoy. Keep your added fats to the minimum you need for your food to be delicious - don't eat fat (or anything) just to reach a certain macro percentage; that's nonsensical. If you're still hungry eat larger portions of meat.2 -
Tuna, egg whites, dry curd cottage cheese.0
-
I think the best answer to most "more protein on fewer calories" questions is usually in this thread:
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
I see that you're trying for more protein because you read that it could be more satiating: Are you finding that when you get more protein (relatively, even if not the whole new goal amount) you actually do feel more satiated? Satiation is very individual; it's protein for some people, but not all. For some it's fats; for some it's volume; for some it's (gasp) carbs; for some it's very specific foods. Eating schedule variations can be crucial for some people, too . . . anything from OMAD (one meal a day) to all-day grazing.
Reading about protein being satiating may be enough to suggest experimenting, but if the experiments don't bear out that that's working for you, try something else.0 -
Probably one of the most protein dense foods (in terms of protein as total percentage of calories) out there is canned tuna in water. About 90% of all calories will come from protein, 10% from fat.
Whether you need as much protein as you think is another matter, but that's a go to number one for those who actually do need a high protein, low fat/carb food.1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions