Low Carb - High protein - not enough calories?

Louttie

Hello,

In need of help.. I have three months until I go travelling around Australia and I am desperate to speed up this weight loss!

I have been on a standard diet, eating 1600 calories and cardio 3xweek. I have managed to drop 11.5lbs in the past 3 months (i think alot is probably water weight) but its just not quick enough.

My new plan is adding strength training 3 times a week and cardio once or twice a week.

Heres where i need a bit of help.. I am currently trying to low carb and up my protein, i pretty much have chicken everyday anyway and then i am having 2 phd diet whey shakes a day. My protein intake is roughly 160g a day.. i wonder is this too much protein?? My carb intake i try and keep below 30g.

My biggest problem is i cant seem to get enough calories.. i struggle to get over 1000. i have 2 protein shakes, eggs for breakfast, salad for lunch and chicken & veg for dinner.

Anyone else on a low carb/high protein diet with any tips??

Louttie

someoneeee.. anyone?

Ainar

Add some more healthy fat. Should bring you up to your cal goal easy, fat has a lot of calories.

koootenay

You could try eating more healthy fats like avocado and nuts? Peanut butter is good : )

Louttie

Can I have chicken dipped in peanut butter?? Is that plain wrong?

koootenay

That sounds delicious! Chicken and a peanut sauce is a wonderful idea, now I want thai food : (

maasha81

Yes, eat more calorie dense food - EVOO, avocado, nuts

As for protein - cottage cheese, tuna comes immediately to mind. Beans and tofu as well. Of course there's always the protein powder route as well.


Chicken in peanut sauce is divine

Louttie

Lovely! My lunch is sorted.

Can anyone tell me if they think/know that 160g is too much protein? Dont want to overdo it and do any harm

CamillaHerold

Would you consider doing even more cardio? If you feel like you have done all you can to modify your diet, and it sounds like you are doing a really good job with that, then it's probably time to really increase your exercise. I would definitely go with increasing your cardio workouts up to five times a week; while both are good for you, cardio will burn more calories in the short term than beginner strength training. Right from the start you can burn a lot of calories simply walking, but at the start of strength training you won't be strong enough to burn significant calories. That will come later when you build more muscle. It may also be a good idea to get a heart rate monitor, about $50 but worth every penny, to find out how many calories you are actually burning. An HRM is not totally accurate but its better than guessing or trusting the typical exercise machine. With an HRM, you can find out your target heart rate zone where you burn the most fat. This keeps you from under-working and over-working, and you'll learn what level of exertion is needed to get the best fat burn. Later on you won't need to wear the HRM every time you work out because you'll know how it feels to work at the right level. I hope this idea helps and you can increase your loss, and have a wonderful time on your big trip down under!

CamillaHerold

Regarding your protein intake, you are right to be concerned. Too much protein can be bad; it depends on your overall health, your body weight, and your body composition. Also, the type of protein and the type of exercise you do matters.
Check out http://scoobysworkshop.com/protein-calculator/
There are lots of internet sites like this one that can help.

Huffdogg

160g of protein per day is not even close to an amount you'd need to worry about, unless you weigh <120 lbs. You are on the right track with high-protein diet and strength training to retain lean body mass. You may not see the scale drop as much as you would with a cardio-dominated regime, but you will keep more muscle so that in the end, you look much better.

Try to keep your protein at 1g per lb of bodyweight minimum, and maintain a moderate deficit; 1k calories per day is woefully inadequate.

Cook with olive oil, add mayo to things, work nuts and nut butters in where you can to keep your carb allowance where you want it. Block cheeses are a good mix of protein and fat.

Eat more eggs, with bacon ofc. Add a tbsp of olive oil to your protein shakes if you really must have one of those. Eat dark meat chicken with the skin on it

Your calories will come right up

jchrisman717

I would say to try upping your carbs - but limit your carb intake to real food carbs - like fruits, potatoes - no processed foods, like breads and sweets. If your worried about too much - try every other day upping your carbs to a more normal carb range. If your doing that much cardio - I think you need it. And no agree with everyone else - protein intake is fine - unless you've got other medical problems.

Joanne_Moniz

Hello,

In need of help.. I have three months until I go travelling around Australia and I am desperate to speed up this weight loss!

I have been on a standard diet, eating 1600 calories and cardio 3xweek. I have managed to drop 11.5lbs in the past 3 months (i think alot is probably water weight) but its just not quick enough.

My new plan is adding strength training 3 times a week and cardio once or twice a week.

Heres where i need a bit of help.. I am currently trying to low carb and up my protein, i pretty much have chicken everyday anyway and then i am having 2 phd diet whey shakes a day. My protein intake is roughly 160g a day.. i wonder is this too much protein?? My carb intake i try and keep below 30g.

My biggest problem is i cant seem to get enough calories.. i struggle to get over 1000. i have 2 protein shakes, eggs for breakfast, salad for lunch and chicken & veg for dinner.

Anyone else on a low carb/high protein diet with any tips??

Joanne_Moniz

There is a specific formula for how much protein... your problem could be in the protein powder and could be jeopardizing your weight loss.... which one is it??? I have a file on most of them... I can check it for you. 90 percent of the time, that is the problem

Huffdogg

There is a specific formula for how much protein... your problem could be in the protein powder and could be jeopardizing your weight loss.... which one is it??? I have a file on most of them... I can check it for you. 90 percent of the time, that is the problem

I'm curious to know where this is going. Have you access to some analysis of powders and the actual content of them vs. what's on the label? I know that supplements are unregulated for the most part and that this is an issue with some less mainstream brands.

Louttie

Thanks for the replies everyone! currently eating my chicken with peanut butter (thanks for the ideas)

for the record im 153lb and 5ft7, and i havent actually started the protein shakes. They are arriving in the post today

The protein is Phd diet whey.

TavistockToad

There is a specific formula for how much protein... your problem could be in the protein powder and could be jeopardizing your weight loss.... which one is it??? I have a file on most of them... I can check it for you. 90 percent of the time, that is the problem

really?

also, if you're going to quote a post, put your text underneath it...

oc1timoco

http://www.precisionnutrition.com/fix-a-broken-diet

Joanne_Moniz

Your weight in K is 71. Your protein is too high. You should be at 100 grams. PHD Whey protein is far from superior and has sucralose..... ?????? NOT something anyone should be putting in their body.

Eat fat and you will get PLENTY of protein.... healthy fat, that is... coconut oil, olive oil, eggs (from free range) free range chicken, non mercury fish, grass fed beef... avocados... nuts seeds


ps you will save yourself a lot of money and you can use that on a new wardrobe!!!

Louttie

Thanks Joanne. Although you have scared me off my protein shakes which i just bought

I will take your advice into consideration thanks

Huffdogg

Your weight in K is 71. Your protein is too high. You should be at 100 grams. PHD Whey protein is far from superior and has sucralose..... ?????? NOT something anyone should be putting in their body.

Eat fat and you will get PLENTY of protein.... healthy fat, that is... coconut oil, olive oil, eggs (from free range) free range chicken, non mercury fish, grass fed beef... avocados... nuts seeds


ps you will save yourself a lot of money and you can use that on a new wardrobe!!!

LOLOLOLOLOLOLOLOL

ladymiseryali

Maybe try going keto? High fat/moderate protein/low carb? That might help with your calorie intake.

Mr_Knight

Body can't fuel cardio from fat stores - adding significant cardio and going to low carb while on a caloric deficit is just asking for trouble.

sdreed25

I'm basically doing this diet and I'd say add nuts for a start. I hit about 1,800 calls per day, so add me if you want to check my diary. I also do plenty of cardio on this diet, including training for a half marathon with no ill effects.

Huffdogg

Body can't fuel cardio from fat stores - adding significant cardio and going to low carb while on a caloric deficit is just asking for trouble.

It can fuel low to moderate intensity cardio just fine.

ladymiseryali

Body can't fuel cardio from fat stores - adding significant cardio and going to low carb while on a caloric deficit is just asking for trouble.

Um, I can do cardio just fine with low carb. Maybe you couldn't, but that doesn't mean other people will suffer in the same way.

Mr_Knight

Body can't fuel cardio from fat stores - adding significant cardio and going to low carb while on a caloric deficit is just asking for trouble.

It can fuel low to moderate intensity cardio just fine.

No, it can't. For anybody not obese, even walking at a moderate pace for an hour requires more energy than can be metabolized from fat stores in that hour. Once you get to running speeds, you've also outstripped the bodies ability to metabolize energy from ingested fat, as well.

That doesn't mean that you "can't do cardio", it means that cardio will have to be of limited duration and intensity. IE, low calorie burns.

Joanne_Moniz

Body can't fuel cardio from fat stores - adding significant cardio and going to low carb while on a caloric deficit is just asking for trouble.

It can fuel low to moderate intensity cardio just fine.

Joanne_Moniz

huh?

Joanne_Moniz

Body can't fuel cardio from fat stores - adding significant cardio and going to low carb while on a caloric deficit is just asking for trouble.

Um, I can do cardio just fine with low carb. Maybe you couldn't, but that doesn't mean other people will suffer in the same way.

Joanne_Moniz

You are right... our bodies were meant for low carb... our bodies were not meant to process simple carbs (fake food) The preferred fuel for the body is fat. It is the same for EVERYONE