Increasing protein w/o increasing fat

free8gent

I have been working on getting my macros closer to 30/30/40, but am finding it extremely difficult to do so. At the very least, I would like to get my protein intake consistently around 25%, but am finding this leads to a high percentage of calories from fat (over 30%). I do not eat a lot of meat, so I cannot rely on extra chicken breast as a low-fat way to up my protein. I would love some suggestions on how to do this without adding extra meat or milk/yoghurt (cheese is fine). (Note: my reason for limiting certain animal products is safety concerns based on where I am located.)

Some recent strategies I am trying:
- Canned tuna: great source of protein, but I don't think it is a good idea to eat it every day - organic fresh fish is prohibitively expensive here
- Beans: add a lot of carbs along with the protein
- Nuts: already eat a lot, but they rapidly increase my share of calories from fat
- Eggs: already eat 2 full and 1 egg white per day
- Cheese: reintroduced cheese to get some protein and calcium
- Tofu: eat a few times a week, but over did it and now really have to force myself to eat it

Would love to try, but cannot find in stores:
- Seitan, quinoa, wheat gluten

Also, is it healthy to increase my protein intake if this means I end up with over 30% of calories from fat (some days 35%+)? This would be fat primarily from nuts and olive oil. Would it be better to eat more carbs instead and do away with the 30/30/40 ideal?

My diary is wide open and would greatly appreciate any suggestions you may have.

free8gent

^bump...any thoughts?

sam308lbs

Fats are very good for you! As long as you are still under a calorie deficit,crossing your protein and fat threshold wont be a problem.And i would suggest you track g instead of the %age
For ez Protein - 1 g per lb of LeanBody mass as min target
Fats - .35g of fat per lb of total body weight as a minimum target

And yes its healthy to increase your protein intake but make sure you are still under a deficit.
As for deciding between carbs/fats,given your have reached your min fat intake go for either.
Try eating more soya protein,spinach,Brocolli if you want a protein + carb combination.Or just get a whey protein shake.That helps me a lot reach my protein goals for the day


Edited to add: Read this.It covers everything you should know about nutrition http://body-improvements.com/resources/eat/

neanderthin

Your over thinking this far too much. Macros will do nothing, in this context, just get your extra protein in, which is a good idea and concentrate on your goals.

Mistyblu08

Would love to try, but cannot find in stores:
- Seitan, quinoa, wheat gluten

Seitan I have never heard of but the quinoa and gluten can be found in health food stores and some reg grocery stores if they have a health section

bdamaster60

Your over thinking this far too much. Macros will do nothing, in this context, just get your extra protein in, which is a good idea and concentrate on your goals.

What do you mean by macros will do nothing?

OP: have you tried protein supplements like Whey? or another thing is with your eggs, since you eat 2 full eggs and 1 white, just take out 1 yolk and 4x the whites.

vanguardfitness

shell fish, salmon, sardines (perhaps not canned in oil, fresh?)

Basically seafood.

toddis

Egg whites?

You can make seitan from flour
http://www.eatingrules.com/2011/10/how-to-make-seitan/

Flyersteve18

Whey protein shakes if you are having trouble getting protein from real foods.

Missjulesdid

If you want to include yogurt, you can buy powdered milk and make yogurt at home. Also, if you have access to fresh milk, you can pasteurize it yourself before making yogurt.

Can you not have some high quality protein powder sent to you? or have someone you know bring you some next time they're visiting. If you're in Hong Kong, just go to GNC and get some.

Also is all meat a health hazzard there? beef? goat? all poultry? all fish? all shellfish?

neanderthin

Your over thinking this far too much. Macros will do nothing, in this context, just get your extra protein in, which is a good idea and concentrate on your goals.

What do you mean by macros will do nothing?

OP: have you tried protein supplements like Whey? or another thing is with your eggs, since you eat 2 full eggs and 1 white, just take out 1 yolk and 4x the whites.

Whether someone is at 30 or 35% in any macro is futile when it comes to body composition or weight loss and sometimes people get too caught up in the numbers, where the thought is they may fail, or worse look to find excuses as to why they fail, which just makes it all more confusing.

free8gent

Thanks very much for the suggestions. Overall, it seems I have likely been over-thinking all of this. I was previously eating too little which led to me feeling cranky, hungry, and slowed my weight loss. It was suggested I increase my calories and up my protein, which evolved into my desire to get to the 40/30/30 ratio. I read a lot about macros on these boards, and want to do what I can to maximize the benefits of all of the effort I am putting in. Instead of agonizing over this further, I like the suggestion of focusing on hitting overall protein and fat targets and otherwise just focus on my overall calories.

Other suggestions I will try:
- Check out the articles referenced on overall nutrition and how to make my own seitan
- Try out the sardines I bought and pick up some mackerel (for some reason I can't find canned salmon here and fresh is insanely expensive)
- Up my egg-white intake some days (I buy organic eggs, so it's rather expensive to use up 4 everyday)
- Pick up some protein powder during my visit back to Canada next month

(A side note on the questions on meat, fish, and dairy safety: I am living in China at the moment and there are a lot of concerns about food safety here. I buy organic produce and meat to reduce the risk. Is it all bad? Definitely not, but there is a lot of uncertainty which is where the trouble lies. Dairy has had major issues here, so I stay clear of it except for imported cheese. Unfortunately fish is really expensive where I shop, and I haven't found cheaper alternatives that I feel are safe yet. I am sure as I meet more people here I will find ways to broaden the scope of my grocery basket in a way I feel comfortable with.)

Firefox7275

You are setting too many boundaries and rules to make this easy. Today you didn't have any protein, nor fruit and veg at breakfast just sugary junk so spent the rest of the day playing catch up, yesterday you had no breakfast and no fruit and veg at lunch either. Thursday no breakfast, no fruit and veg at lunch, a vegan dinner. Try to spread your calories and macros out better and look at your intake of minerals, vitamins, fibre and essential fatty acids.

No need to be scared of fat, the fats in oily fish are positively healthy as are those in many seeds in moderation. Eat more beans and lentils especially soybeans. Protein powders are a supplement not a meal replacement, you won't get all the nutrients found in meat, fish or dairy unless they are fortified, in which case you may as well just take a multi vitamin/ mineral. What soy products can you get?

IMO get online and 'meet' or seek advice from other health conscious westerners living in China, don't passively wait to meet them in real life. What can you have imported? Are there no US/ European/ other western stores where you are? No health food/ sports nutrition stores? I would have thought the Chinese are as interested in bodybuilding as any other nation.