Protein and fat

Lizzym911

How can I get more protein in my diet without adding up fats , I seem to be getting more fat then protein daily.

whierd

Lean meats such as chicken, fish, etc.

Low/No fat dairy

Protein powder

Other things

ladymiseryali

Nothing wrong with eating fat. Fat is good for you. Eggs have more protein than fat, I think? Tuna does as well.

Morninglory81

Egg whites and turkey as well

Edit to add lady is right about fats they are quite satisfying so keep you from feeling hungry longer.

The_Enginerd

Would also help to open your diary so we can see how you are doing.

Lizzym911

It should be open let me check my settings

whierd

You're underconsuming fats a bit. You should be consuming around .35g/lb

Lizzym911

Ii was wondering if the amount was ok or to low...

Lizzym911

Thanks I guess I'll have to try changing the fat amount but then will it change the carb and protein amounts daily?

KMMRN

Fat free greek yoghurt.

whierd

Yes, your other macros will change as a result of changing your fat macro. .35g/lb for fats and 1g/lb of lean body mass for proteins. The carbs make up the remainder.

Lizzym911

Thanks everyone! This is all so confusing to me.

Mr_Knight

You're underconsuming fats a bit. You should be consuming around .35g/lb

Can't speak for the OP, but that's about 2x too much for me. Can't fit that much fat + 1 g/lb protein + exercise-friendly level of carbs into my TDEE-20%.

Morninglory81

You're underconsuming fats a bit. You should be consuming around .35g/lb

Can't speak for the OP, but that's about 2x too much for me. Can't fit that much fat + 1 g/lb protein + exercise-friendly level of carbs into my TDEE-20%.

Protein should be 1g/lb of lean body mass (not total weight) that should free up the carbs you need.

whierd

You're underconsuming fats a bit. You should be consuming around .35g/lb

Can't speak for the OP, but that's about 2x too much for me. Can't fit that much fat + 1 g/lb protein + exercise-friendly level of carbs into my TDEE-20%.

You sure about that?

Mr_Knight

Protein should be 1g/lb of lean body mass (not total weight) that should free up the carbs you need.

That's what I use. There's no room for it, once both protein and carb requirements are met.

You sure about that?

100%.

300g carb -> 1200 calories
175g protein -> 700 calories

Leaves 400 calories for fats, which isn't enough for 0.35 g/lb suggestion.

Dropping carbs much below that level leads to serious exercise problems (very active person). Something has to give, and its fat, because the other two can't.

If there's a set of macros that works for you, that's totally cool, but as a blanket recommendation I don't see how the guideline can fit the math. And that's ignoring recommendations I'm getting that because I'm lifting hard I should consider going to 1.2 g/lb on protein.

whierd

Protein should be 1g/lb of lean body mass (not total weight) that should free up the carbs you need.

That's what I use. There's no room for it, once both protein and carb requirements are met.

How about you post your daily calorie goal and your body weight and approximate bodyfat percentage. You have me curious.

Fullsterkur_woman

Protein should be 1g/lb of lean body mass (not total weight) that should free up the carbs you need.

That's what I use. There's no room for it, once both protein and carb requirements are met.

You sure about that?

100%.

275g carb -> 1100 calories
175g protein -> 700 calories

Leaves 500 calories for fats, which is nowhere near enough for 0.35 g/lb suggestion.

Dropping carbs much below that level leads to serious exercise problems (very active person). Something has to give, and its fat.

I choose to eat 1 g/lb of total body weight for protein, to protect me from losing any muscle while I'm losing fat. So for me, fat's gotta drop below that 0.35 g/lb limit too. My carb levels are required for mental health and daily functioning. Very bad things happen when I try to limit them more than I do.

tigerblue

I am curious too. I have a problem getting too much fat when I up my protein. I tend to have high cholesterol so it is extra important to keep the fat levels under 30%.

I like Greek yogurt and chicken and tuna but eventually get really tired of the same thing. . .

whierd

Protein should be 1g/lb of lean body mass (not total weight) that should free up the carbs you need.

That's what I use. There's no room for it, once both protein and carb requirements are met.

You sure about that?

100%.

300g carb -> 1200 calories
175g protein -> 700 calories

Leaves 400 calories for fats, which isn't enough for 0.35 g/lb suggestion.

Dropping carbs much below that level leads to serious exercise problems (very active person). Something has to give, and its fat, because the other two can't.

If there's a set of macros that works for you, that's totally cool, but as a blanket recommendation I don't see how the guideline can fit the math. And that's ignoring recommendations I'm getting that because I'm lifting hard I should consider going to 1.2 g/lb on protein.

Active in what way? And why do you feel that 300g of carbs is necessary?

Do you understand the role of dietary fats?

Also, I missed the last part you wrote. 1.2g/lb on protein? I lift very heavy and I'm fine at ~1g/lb-lbm

egh1974

Fat free greek yoghurt.

↑↑ this

Morninglory81

Protein should be 1g/lb of lean body mass (not total weight) that should free up the carbs you need.

That's what I use. There's no room for it, once both protein and carb requirements are met.

You sure about that?

100%.

275g carb -> 1100 calories
175g protein -> 700 calories

Leaves 500 calories for fats, which is nowhere near enough for 0.35 g/lb suggestion.

Dropping carbs much below that level leads to serious exercise problems (very active person). Something has to give, and its fat.

I choose to eat 1 g/lb of total body weight for protein, to protect me from losing any muscle while I'm losing fat. So for me, fat's gotta drop below that 0.35 g/lb limit too. My carb levels are required for mental health and daily functioning. Very bad things happen when I try to limit them more than I do.

Eating protein in excess of 1g/LBM (lean body mass) is only useful if you are also hitting the weight as hard or harder than your average bodybuilder. Eating the additional protein will not stop muscle loss on its own.

I urge you to keep your fats at recommended levels because that is the macro that is responsible for hormone synthesis.

FindingAmy77

tuna in water, greek yogurt, any lean meats. Those are the best things to get protein in. Beans have protein too and are high in fiber.

Morninglory81

Protein should be 1g/lb of lean body mass (not total weight) that should free up the carbs you need.

That's what I use. There's no room for it, once both protein and carb requirements are met.

You sure about that?

100%.

300g carb -> 1200 calories
175g protein -> 700 calories

Leaves 400 calories for fats, which isn't enough for 0.35 g/lb suggestion.

Dropping carbs much below that level leads to serious exercise problems (very active person). Something has to give, and its fat, because the other two can't.

If there's a set of macros that works for you, that's totally cool, but as a blanket recommendation I don't see how the guideline can fit the math. And that's ignoring recommendations I'm getting that because I'm lifting hard I should consider going to 1.2 g/lb on protein.

Active in what way? And why do you feel that 300g of carbs is necessary?

Do you understand the role of dietary fats?

Also, I missed the last part you wrote. 1.2g/lb on protein? I lift very heavy and I'm fine at ~1g/lb-lbm

Unless you are a body builder there is no need to go above the 1g/LBM. The additional protein is used to build new muscle which you can't do effectively on a cal deficit.

Fullsterkur_woman

I choose to eat 1 g/lb of total body weight for protein, to protect me from losing any muscle while I'm losing fat. So for me, fat's gotta drop below that 0.35 g/lb limit too. My carb levels are required for mental health and daily functioning. Very bad things happen when I try to limit them more than I do.

Eating protein in excess of 1g/LBM (lean body mass) is only useful if you are also hitting the weight as hard or harder than your average bodybuilder. Eating the additional protein will not stop muscle loss on its own.

I urge you to keep your fats at recommended levels because that is the macro that is responsible for hormone synthesis.

True story. I'm a strength athlete, so it's right for me. I still average 25-30% of calories from fat, so I'm satisfied with that.

Morninglory81

I choose to eat 1 g/lb of total body weight for protein, to protect me from losing any muscle while I'm losing fat. So for me, fat's gotta drop below that 0.35 g/lb limit too. My carb levels are required for mental health and daily functioning. Very bad things happen when I try to limit them more than I do.

Eating protein in excess of 1g/LBM (lean body mass) is only useful if you are also hitting the weight as hard or harder than your average bodybuilder. Eating the additional protein will not stop muscle loss on its own.

I urge you to keep your fats at recommended levels because that is the macro that is responsible for hormone synthesis.

True story. I'm a strength athlete, so it's right for me. I still average 25-30% of calories from fat, so I'm satisfied with that.

:flowerforyou: