Increase protein?

glasshalffull713
glasshalffull713 Posts: 323 Member
in Health and Weight Loss
I have a reallllly hard time meeting my protein goals. I don't like to eat meat that's not organic (although I do) so I tend to avoid it to a degree. I try to get other sources of protein like cottage cheese, greek yogurt, eggs, beans and lentils, and protein powder, but I never seem to be able to get what I am "supposed" to. I have heard different calculations for how much we are supposed to get, but I weigh 150, and I average 55-65grams per day. That's not even 50% of my bodyweight and I have heard recommendations as high as 70%. I feel fine, I don't really have issues with feeling full as I eat lots of veggies with fiber. Will eating more protein help with my weight loss in any way? And also I would love suggestions on how to get more into my diet.

Replies

  • glasshalffull713
    glasshalffull713 Posts: 323 Member
    Anyone have any thoughts on this? I didn't think it was that boring! ;)
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    I believe it is 1 g per lean body mass you should be eating per day. With all the sources you say you are eating for protein, I do not see why you have an issue reaching your goal, unless you are eating too little food.

    Tuna and other fish is great for protein if you are a picky meat eater.

    ETA: I just looked at your diary. You can add protein powder to your greek yogurt for added protein. Also maybe by a powder that has more grams of protein per 1 scoop serving. Also string cheese, nut butter, green veggies, tofu are other sources on top of what you mentioned.
  • glasshalffull713
    glasshalffull713 Posts: 323 Member
    Yeah, I actually love fish and have it a few times a week. I guess maybe I need to eat those foods even more often than I do... It is hard to get more than 20g into a meal. How do you calculate "lean body mass"? Maybe I am getting enough because I was just using my weight...
  • glasshalffull713
    glasshalffull713 Posts: 323 Member
    What green veggies are significant sources of protein? I love greens so this is great news if true...
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    Spinach, broccoli and brussel sprouts have a good amount of protein. I would not say a significant source but you can add about 5 g of protein to your meal with 150 g of brussels. That is like a half a plate if you love veggies :).

    Yes try to eat larger or more portions of all the sources mentioned. I would also at least get 1 or 2 packs of organic meats a week if that is all you prefer.

    To calculate lean body mass you would have to know your BF%. So lets say if you way 150 and your body fat was 27%, that means 73% of that is lean body mass. So 73% of 150 is 109.5 lbs of lbm. So you would eat at least 110 g of protein a day. Get it? That is how you would figure it out.
  • glasshalffull713
    glasshalffull713 Posts: 323 Member
    Thank you, that is helpful!

    And great tip on the veggies :)
  • peanutbutter_runner
    peanutbutter_runner Posts: 36 Member
    Easiest way for me to boost my protein has been including protein bars in my day. Same would go for protein powder in shakes. Instant 20+ grams :)
  • glasshalffull713
    glasshalffull713 Posts: 323 Member
    I do include protein powder and that definitely helps! I try to stay away from processed foods as much as possible which is why no protein bars for me, they have preservatives, flour, and sugars, but perhaps if I find one that is as raw and unprocessed and unsweetened as possible, or maybe I will just add in one more protein shake per day, or add it to my yogurt as suggested. Lately I have been indulging in lots of processed things though, so maybe I will just have processed protein bars too, lol.

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