Better to stay low cal / low protein ?

laciemn

Hey guys,
I went over my calories today by having a Cookout milkshake and I only have a total of 30 grams of protein. I am a little hungry, but could wait it out til tomorrow. I find myself in this situation a lot--I eat all my calories and fall short of protein. For weight loss and overall health, would it be better to skip extra protein or have a boiled egg white or something?
Thanks!

kommodevaran

You don't preplan?

vismal

What you do today will mean about nothing in the long run. I would say try to hit your macro nutrient goals AND your calorie goals as often as possible. Figure out why you are always low on protein and correct that. Progress isn't about the single day choices we make, it's the overall trends throughout the months and years that will truly determine results. You can be under on protein or over on calories every now and again, just try not to make a habit out of it.

lolly715

What you do today will mean about nothing in the long run. I would say try to hit your macro nutrient goals AND your calorie goals as often as possible. Figure out why you are always low on protein and correct that. Progress isn't about the single day choices we make, it's the overall trends throughout the months and years that will truly determine results. You can be under on protein or over on calories every now and again, just try not to make a habit out of it.

This. I was under protein every day because I wasn't getting enough at breakfast. So I added a low carb protein powder to my oatmeal. Would probably be better to use a "real" food but for now, supplementing is working for me.

I might still be under protein about once a week, but usually less often. And only rarely am I very low, just not quite hitting the 30% that I'm aiming for. But I don't worry about it.

arditarose

I think you're looking at this wrong, if I'm reading correctly. You SHOULD be eating more protein, then you won't be as hungry and you'll have more calories to play with. You may not have went over on that milkshake.

Omanya

Unless you're very young or have some kind of illness, 30 g or similar of protein consistently won't do you any good. I'm not sure what your stats are, but try for at least .5 g per lb of lean body mass and try to work up to 1 g per lb of LBM. Check out www.fat2fit.com's bodyfat tooks to get an estimate. You can average all three tooks or use only one if your prefer. It's not exact, but all you need is a ballpark estimate so you have an idea of how much protein to consume.

Remember that it will take some time to change your habits, so don't beat yourself up if it's hard at first. If you have to, make smallish changes that stick and work your way up over time.

Francl27

While losing weight it's really recommended to eat more protein to maintain your muscle mass as much as possible. I would aim for 0.8g per pound. Plus protein fills you up more... it's win/win.

Liftng4Lis

I try never to drink my calories and having more protein does keep you fuller throughout the day.

laciemn

I generally get more like 35-40 grams of protein per day . I guess that's low, but I don't train or anything, and I really like rice, oatmeal, and sweets a lot. I do think more protein will make me feel fuller, though, but I do eat bread and carby things quite often since they are cheap and filling. I will try to get 40 grams tomorrow and see how it goes!

ana3067

I generally get more like 35-40 grams of protein per day . I guess that's low, but I don't train or anything, and I really like rice, oatmeal, and sweets a lot. I do think more protein will make me feel fuller, though, but I do eat bread and carby things quite often since they are cheap and filling. I will try to get 40 grams tomorrow and see how it goes!

You just said you are hungry. Clearly the wy you are eating isn't working. Replace some of your carb portions with protein and/or fat

malibu927

I generally get more like 35-40 grams of protein per day . I guess that's low, but I don't train or anything, and I really like rice, oatmeal, and sweets a lot. I do think more protein will make me feel fuller, though, but I do eat bread and carby things quite often since they are cheap and filling. I will try to get 40 grams tomorrow and see how it goes!

I haven't lifted in three months (I'm trying to get started back up) and I always aim for 80-100 grams of protein at minimum.

zimmerem

Do you not eat meat? 4oz of chicken breast has almost 30g of protein and 1 tilapia fillet has 20g. Greek yogurt and egg whites have a ton also.

btc1987

You'll feel better if you eat a more balanced diet. It sounds like you're really carb heavy. I would aim for .6-.8/lb per body weight of protein (assuming you're not incredibly overweight/obese. if you are, use lean body mass instead).

laciemn

I do eat meat, it's just usually a small amount in salad or soup. For example, today I had 5 strips of bacon, but that was only 12.5 grams of protein. I feel kind of greedy if I eat a lot of meat actually. I don't know, and then, if I eat a lot of fat early in the day, I feel sluggish. The milkshake actually had 14 grams of protein in it, just too bad it also had 680 calories.

ana3067

eat more meat and reduce your carb intake. still eat carbs, just don't eat as large of portions.

zimmerem

Lean meat has a lot less fat than a milkshake. To continue my previous example, tilapia has approx. 1.5g of fat in a fillet and 4oz of chicken breast has approx. 3.5g fat.

MKEgal

Eating higher protein & lower carbs leads to more weight loss
http://www.myfitnesspal.com/blog/MKEgal/view/2014-08-09-high-protein-diet-685553
Try 45% carbs, 20% fat, 35% protein

Eat about half your calories for breakfast (see the last half of this post for the studies)
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-10-some-studies-about-weight-loss-667818

laciemn

Well, I ate the milkshake after work, so it didn't matter much if I felt sluggish. Why are people acting like no one ever eats a milkshake while dieting? The point is, I didn't want baked tilapia after a stressful day, I wanted a milkshake. I get that means my macros weren't ideal for that day, but it's not like an every day thing.

I didn't really ask for people to comment on whether or not I decide to have a milkshake, I asked a specific question, if it is better to go over calories and have a high protein snack if you miss your protein goal, or if you should just not worry about meeting the protein goal as much. I didn't ask how many carbs to eat, etc, eat more fat/protein, so yeah.

If it matters, I did feel hungry later and ate some chicken and a boiled egg white. I am definitely going to make sure to get more protein today, while staying in my calorie goal.

Although I know the advice of eating more protein is good advice, that wasn't exactly my question. Thank you arditarose and vismal for the most helpful posts.

TavistockToad

Pre log....

lemonsurprise

I've got this problem too but I'm a veggie going on vegan. I can eat more protein but usually these things are high in calories so at the moment I'm choosing low calorie and low protein until I get enough money to get some protein powder. BUT, you do eat meat so I kinda see as you have it easy! You can get all your protein and still be on a low calorie diet if you're eating meat/eggs.

89nunu

Nothing wrong with having a milkshake every now and again. And you won't destroy your body/diet by being under protein one day.

But in the long run the others are right.
Try to aim for more protein. A lot more. 35-40 isn't enough either. Protein is not just important to keep your muscles while dieting (so you are firm in the end not wobbly) but it also keeps you fuller for longer giving you calories to play around with in the evenings... for chocolate (that's what I do with my leftover calories)

kommodevaran

I am a little hungry, but could wait it out til tomorrow. I find myself in this situation a lot--I eat all my calories and fall short of protein.

I really like rice, oatmeal, and sweets a lot. I do think more protein will make me feel fuller, though, but I do eat bread and carby things quite often since they are cheap and filling.

Make up your mind, what is more filling? I personally believe a good mixture of carbs, fats and protein, in the form of something you like, is best. Junk food is not cheap, you can eat and eat and never feel full because of lack of nutrients. Junk food is good for an occasional treat, not large amounts every day.

I will try to get 40 grams tomorrow and see how it goes!

That's not going to cut it either. You need 1 gram of protein for every kilo of your bodyweight.

I feel kind of greedy if I eat a lot of meat actually.

There is a lot of conflict going on here. You aren't greedy if you just eat what you need. Humans are omnivores and are supposed to eat meat if there is meat available. But you are "sort of greedy" if you eat so much that you get overweight. You can reach your protein goal without eating meat, but that takes a lot of knowledge. Get some books on vegetarian lifestyle, or read online.

laciemn

I am a little hungry, but could wait it out til tomorrow. I find myself in this situation a lot--I eat all my calories and fall short of protein.

I really like rice, oatmeal, and sweets a lot. I do think more protein will make me feel fuller, though, but I do eat bread and carby things quite often since they are cheap and filling.

Make up your mind, what is more filling? I personally believe a good mixture of carbs, fats and protein, in the form of something you like, is best. Junk food is not cheap, you can eat and eat and never feel full because of lack of nutrients. Junk food is good for an occasional treat, not large amounts every day.

I will try to get 40 grams tomorrow and see how it goes!

That's not going to cut it either. You need 1 gram of protein for every kilo of your bodyweight.

I feel kind of greedy if I eat a lot of meat actually.

There is a lot of conflict going on here. You aren't greedy if you just eat what you need. Humans are omnivores and are supposed to eat meat if there is meat available. But you are "sort of greedy" if you eat so much that you get overweight. You can reach your protein goal without eating meat, but that takes a lot of knowledge. Get some books on vegetarian lifestyle, or read online.

First of all, you are a very rude person.

You are insinuating I don't know how to take care of myself, which I do. I've lost over 80 lbs and recovered from muscular dystrophy by eating healthy and staying active. Are you insinuating that I am greedy because I was overweight? At 24 BMI, I am in the upper range of normal weight...being overweight before came from growing up eating fast food and watching people around me do the same. I realized that was wrong and changed my behavior and have lost 80 lbs, so I'm definitely not greedy.

People starving in third world countries usually have rice and carbs much more easily available to them than protein. Just like big families have an easier time feeding their kids a small portion of meat and a large serving of grains. Meat is more expensive... Whatever argument you make, I have my own reasons for believing in not eating above what is necessary in protein. I don't think it's beneficial to eat that much more protein and I don't have a lot of muscle mass due to having muscular dystrophy. I am a college student working part time and honestly don't have that much money and junk food is cheap whether you want to admit it or not.

Bread and certain other carbs are filling, but cookies and some others aren't. Don't tell me to make up my mind about what's filling. Also, I can eat as much junk food as I like and you have no reason to say a thing about it, because I don't need yours or anyone's permission to eat junk food.

I swear, some people on this forum need to quit thinking they are everyone's personal nutritionist or something.

lulalacroix

I am a little hungry, but could wait it out til tomorrow. I find myself in this situation a lot--I eat all my calories and fall short of protein.

I really like rice, oatmeal, and sweets a lot. I do think more protein will make me feel fuller, though, but I do eat bread and carby things quite often since they are cheap and filling.

Make up your mind, what is more filling? I personally believe a good mixture of carbs, fats and protein, in the form of something you like, is best. Junk food is not cheap, you can eat and eat and never feel full because of lack of nutrients. Junk food is good for an occasional treat, not large amounts every day.

I will try to get 40 grams tomorrow and see how it goes!

That's not going to cut it either. You need 1 gram of protein for every kilo of your bodyweight.

I feel kind of greedy if I eat a lot of meat actually.

There is a lot of conflict going on here. You aren't greedy if you just eat what you need. Humans are omnivores and are supposed to eat meat if there is meat available. But you are "sort of greedy" if you eat so much that you get overweight. You can reach your protein goal without eating meat, but that takes a lot of knowledge. Get some books on vegetarian lifestyle, or read online.

First of all, you are a very rude person.

You are insinuating I don't know how to take care of myself, which I do. I've lost over 80 lbs and recovered from muscular dystrophy by eating healthy and staying active. Are you insinuating that I am greedy because I was overweight? At 24 BMI, I am in the upper range of normal weight...being overweight before came from growing up eating fast food and watching people around me do the same. I realized that was wrong and changed my behavior and have lost 80 lbs, so I'm definitely not greedy.

People starving in third world countries usually have rice and carbs much more easily available to them than protein. Just like big families have an easier time feeding their kids a small portion of meat and a large serving of grains. Meat is more expensive... Whatever argument you make, I have my own reasons for believing in not eating above what is necessary in protein. I don't think it's beneficial to eat that much more protein and I don't have a lot of muscle mass due to having muscular dystrophy. I am a college student working part time and honestly don't have that much money and junk food is cheap whether you want to admit it or not.

Bread and certain other carbs are filling, but cookies and some others aren't. Don't tell me to make up my mind about what's filling. Also, I can eat as much junk food as I like and you have no reason to say a thing about it, because I don't need yours or anyone's permission to eat junk food.

I swear, some people on this forum need to quit thinking they are everyone's personal nutritionist or something.

That response is not rude. You should re-read. They were trying to educate you in areas where you seem to lack knowledge. You asked a question and other members are answering to the best of their knowledge.

laciemn

Well, honestly, it did come off as bossy and rude. I don't really like bossiness. Still, perhaps she didn't intend to be rude...if that's the case, I apologize!

However, bodyweight/2.2lbs does give a reasonable protein goal of 65. I feel confident I could actually eat that much protein.

Today for breakfast, I had an egg white omelet, so 183 calories / 15 protein which I feel pretty awesome about.

Yesterday, I did eat my junky carb food again but had a good amount of protein and even went under my calorie goal.

Breakfast - Turkey salad (20 g) + cup of milk ( 9g) = 380 cals / 29 g protein
Lunch - Strawberry/blueberry waffle (400 cals / 6 g protein)
Dinner - Ham / egg white salad with yogurt dressing (130 c/18g protein)+brown rice with butter (235 cals/5g)

1145 cals/ 58 g protein

stephaniestocklas9

If you're not big on meat, why not try beans as a good protein source? I think they would be filling too if you found some tasty recipes.I like Mexican like recipes especially. And they are cheaper than meat.