High Protein Diet to aid weightloss

Victoriawright01

Hi all

I've recently started upping my protein intake to hopefully aid my weight loss and help retain muscle. However, I've notice I've started going over on my fat intake since i've been upping my protein intake.

If I'm generally looking to aid weightloss and still within a deficit should this be something i should be concerned about?

just incase people ask I was over by 30g today, 8g yesterday, 21g on Sunday...

All help and suggestions appreciated, feel like i'm walking in the dark sometimes!

Thanks!

Vic

ccrdragon

Victoriawright01 wrote: »

Hi all

I've recently started upping my protein intake to hopefully aid my weight loss and help retain muscle. However, I've notice I've started going over on my fat intake since i've been upping my protein intake.

If I'm generally looking to aid weightloss and still within a deficit should this be something i should be concerned about?

just incase people ask I was over by 30g today, 8g yesterday, 21g on Sunday...

All help and suggestions appreciated, feel like i'm walking in the dark sometimes!

Thanks!

Vic

In terms of pure weight loss, macros do not matter. Calories are king for weight loss.

AnnPT77

If you stay within a calorie deficit, you'll be fine. Weight loss is pretty much all about calories, especially in the short run.

Macronutrients are important for nutrition and health: Most of us want to be healthy, not just thinner, right?

You need a certain minimum of protein, and a certain minimum of fats daily (plus ideally a bunch of varied, colorful veggies & fruits for micronutrients and fiber). Eating more fat or more protein (or both) than your minimum is fine, as long as you don't routinely short one of those two to do it. (Even if you do, you'll lose weight, because . . . calories. ).

In the long run, poor nutrition can lead to fatigue (so inactivity and lower calorie burn from it) or not feeling full (so a tendency to out-eat calorie goal). In those indirect ways, nutrition can affect weight loss, but it's still the calories that rule.

Best wishes!

Unknown

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makattack220

Victoriawright01 wrote: »

Hi all

I've recently started upping my protein intake to hopefully aid my weight loss and help retain muscle. However, I've notice I've started going over on my fat intake since i've been upping my protein intake.

If I'm generally looking to aid weightloss and still within a deficit should this be something i should be concerned about?

Vic

I am trying to up my protein, too. It’s been making maintaining a deficit easier since I feel more satisfied on less calories if I’m eating more protein. What kinds of high protein foods are you adding? I’d love any suggestions from anyone here on healthy high protein food choices. Thank you!

wilson10102018

Pretty difficult to come up with something anyone wants to eat with more protein/calorie than shrimp. 1g protein = 4.1 calories.

missyelainious

Tilapia is surprisingly great, or any lean, white fish. I’m also experimenting with protein powder. My friend recommended Bluebonnet, arrives today, we’ll see!

AnnPT77

makattack220 wrote: »

Victoriawright01 wrote: »

Hi all

I've recently started upping my protein intake to hopefully aid my weight loss and help retain muscle. However, I've notice I've started going over on my fat intake since i've been upping my protein intake.

If I'm generally looking to aid weightloss and still within a deficit should this be something i should be concerned about?

Vic

I am trying to up my protein, too. It’s been making maintaining a deficit easier since I feel more satisfied on less calories if I’m eating more protein. What kinds of high protein foods are you adding? I’d love any suggestions from anyone here on healthy high protein food choices. Thank you!

Whatever food it is, it's probably in the spreadsheet this thread links to:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

The spreadsheet has many, many foods listed in order by protein efficiency, most protein for fewest calories. Find stuff high on the list that you like, eat more of it.

wilson10102018

Tilapia has about 1 gram of protein per 5.5 calories. Not as good as shrimp but still a good source.

hexxennacht

I believe protein is important for weight loss not in that it makes you lose weight quicker, but that it’s very satiating and will help you stay on track. It will also keep you feeling good and healthy.

You’re much more likely to stay on track if you feel good and are satisfied hunger wise vs starving, weak and shivering.

So so definitely pay attention to your protein and your macros. They won’t *make* you lose weight but they’ll definitely help.

extra_medium

lots of people lose a lot of weight on a high protein/high-fat diet. That's the entire low-carb idea. just make sure your calories are below the goal and don't worry if a macro turns red.

cmcollard

I set a protein minimum goal and calorie maximum goal for myself and let the fats and carbs fluctuate. Protein is more satiating and it will keep you from overeating calories. Seems to be working for me.

My go-to folds for upping protein are jerky, protein shakes, protein bars, cottage cheese, chicken breast/thighs, eggs, Greek yogurt.

janejellyroll

cmcollard wrote: »

I set a protein minimum goal and calorie maximum goal for myself and let the fats and carbs fluctuate. Protein is more satiating and it will keep you from overeating calories. Seems to be working for me.

My go-to folds for upping protein are jerky, protein shakes, protein bars, cottage cheese, chicken breast/thighs, eggs, Greek yogurt.

Many people do find protein more satiating, but I think claiming it will keep *anyone* from overeating is a bit of an overstep. Some people are more satisfied on another type of diet and for some people, overeating isn't tied to satiety.

lemurcat2

wilson10102018 wrote: »

Tilapia has about 1 gram of protein per 5.5 calories. Not as good as shrimp but still a good source.

But it's not tasty (kind of tasteless and ick, IMO) compared to numerous other fish, so no thanks. I'd rather have, say, trout or wild salmon (or cod or halibut), among many others, and the fat in fatty fish (like salmon) is quite positively healthful too.

I will agree with you about shrimp being great.

Back to the topic, people have shockingly different ideas about what protein percentage is high. I did around 30% for a while and some considered that high, but I think that's silly. 50%, yeah, high. I've never really found protein percentage relevant to my difficulties in not sticking to cals, although it was a theory I tried for a while (I found my higher (30%+) way of eating did not lead to hunger, but neither did other ways of eating when some other things were similar).

sardelsa

lemurcat2 wrote: »

wilson10102018 wrote: »

Tilapia has about 1 gram of protein per 5.5 calories. Not as good as shrimp but still a good source.

But it's not tasty (kind of tasteless and ick, IMO) compared to numerous other fish, so no thanks. I'd rather have, say, trout or wild salmon (or cod or halibut), among many others, and the fat in fatty fish (like salmon) is quite positively healthful too.

I will agree with you about shrimp being great.

Back to the topic, people have shockingly different ideas about what protein percentage is high. I did around 30% for a while and some considered that high, but I think that's silly. 50%, yeah, high. I've never really found protein percentage relevant to my difficulties in not sticking to cals, although it was a theory I tried for a while (I found my higher (30%+) way of eating did not lead to hunger, but neither did other ways of eating when some other things were similar).

See for me right now 30% would be around 240g. I weigh 135lbs. So yes that would be silly it depends on your intake of course so I typically don't use %. I think being around 0.6g per lb goal weight minimum is pretty good to start, I would aim for min 0.8-1g per lb goal weight especially if muscle retention/building is a consideration in particular as one gets leaner.

sarasmith32

Increase protein, but dont increase fat.

ecjim

If you go over in fat , just take the cals out of your carbs - the starchy carbs - bread, pasta etc. keep the veggies and fruits

makattack220

AnnPT77 wrote: »

makattack220 wrote: »

Victoriawright01 wrote: »

Hi all

I've recently started upping my protein intake to hopefully aid my weight loss and help retain muscle. However, I've notice I've started going over on my fat intake since i've been upping my protein intake.

If I'm generally looking to aid weightloss and still within a deficit should this be something i should be concerned about?

Vic

I am trying to up my protein, too. It’s been making maintaining a deficit easier since I feel more satisfied on less calories if I’m eating more protein. What kinds of high protein foods are you adding? I’d love any suggestions from anyone here on healthy high protein food choices. Thank you!

Whatever food it is, it's probably in the spreadsheet this thread links to:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

The spreadsheet has many, many foods listed in order by protein efficiency, most protein for fewest calories. Find stuff high on the list that you like, eat more of it.

Thank you so much for this!!! Love all the other ideas and recommendations, too. Thanks everyone!

DancingMoosie

My go tos for higher protein/lower fat are usually nonfat Greek yogurt, chicken breast, and protein powder.

lemurcat2

sardelsa wrote: »

lemurcat2 wrote: »

wilson10102018 wrote: »

Tilapia has about 1 gram of protein per 5.5 calories. Not as good as shrimp but still a good source.

But it's not tasty (kind of tasteless and ick, IMO) compared to numerous other fish, so no thanks. I'd rather have, say, trout or wild salmon (or cod or halibut), among many others, and the fat in fatty fish (like salmon) is quite positively healthful too.

I will agree with you about shrimp being great.

Back to the topic, people have shockingly different ideas about what protein percentage is high. I did around 30% for a while and some considered that high, but I think that's silly. 50%, yeah, high. I've never really found protein percentage relevant to my difficulties in not sticking to cals, although it was a theory I tried for a while (I found my higher (30%+) way of eating did not lead to hunger, but neither did other ways of eating when some other things were similar).

See for me right now 30% would be around 240g. I weigh 135lbs. So yes that would be silly it depends on your intake of course so I typically don't use %. I think being around 0.6g per lb goal weight minimum is pretty good to start, I would aim for min 0.8-1g per lb goal weight especially if muscle retention/building is a consideration in particular as one gets leaner.

Oh, agreed. I was speaking for the numbers when I was doing 30% specifically, not claiming it wouldn't be high for anyone. Personally, I can only do around 30% when at low cals. When I started I was doing the 1200 thing, so it was only 90 g-120 g (depending on exercise) most days, and on bigger exercise days I didn't really worry about the macros of my extra cals. I eventually switched to TDEE method at about 1600, and at that point I stopped focusing on percentages and just aimed for at least 100 g (based on that formula -- 125 x .8).

At maintenance I don't do anywhere close to 30%, although again I focus on the formula number (and a range of .6-.8 if not at a deficit, although when I am eating meat I tend to be at the high end of that or above anyway).