Low Calorie, High Protein foods?

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Replies

  • gp79
    gp79 Posts: 1,799 Member
    Consider a new protein supplement. Dymatize iso 100 as an example has zero carbs or fat @ 106 calories per 25g protein. Any lean meat will be pretty much pure protein with little fat. Plain Greek yogurts, cottage cheese, ff cream cheese are all decent options.
  • MountainMia
    MountainMia Posts: 242 Member
    My lean body mass is 122lbs and I customized my goals to shoot for 120g of protein pd. When I exercise, that number goes up and I don't always hit it. If I hit 100, I feel full and have the energy to do the things I want to do. I'm satisfied with that. If I don't, I'm hungry, achey, tired and mean. Everyone will be a bit different. Nutrition is not a one-size-fits-all.

    There have been really good suggestions on here for natural foods that do the trick. I'm going to try the kale... don't think I've ever eaten it. Had NO idea it was high in protein. :)
  • memega
    memega Posts: 73
    Try ISO100 from Dymatize. 1Scoop(28g) mixed in water will give you only 106 cal but with 24g protein, 1g carb and 0g fat :smile:
    http://www.bodybuilding.com/store/dym/iso90.html
  • ElPumaMex
    ElPumaMex Posts: 367 Member
    I recommend to read this article from Physicians Committee for Responsible Medicine,
    and form your own opinion:

    How Can I Get Enough Protein? The Protein Myth

    http://www.pcrm.org/search/?cid=251

    Some extracts:

    1) Protein Requirements
    With the traditional Western diet, the average American consumes about double the protein her or his body needs. Additionally, the main sources of protein consumed tend to be animal products, which are also high in fat and saturated fat. Most individuals are surprised to learn that protein needs are actually much less than what they have been consuming. The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight.2

    To find out your average individual need, simply perform the following calculation:

    Body weight (in pounds) X 0.36 = recommended protein intake (in grams)

    However, even this value has a large margin of safety, and the body’s true need is even lower for most people. Protein needs are increased for women who are pregnant or breastfeeding. In addition, needs are also higher for very active persons. As these groups require additional calories, increased protein needs can easily be met through larger intake of food consumed daily. Extra serving of legumes, tofu, meat substitutes, or other high protein sources can help meet needs that go beyond the current RDA.

    2) The Problems with High-Protein Diets
    High-protein diets for weight loss, disease prevention, and enhanced athletic performance have been greatly publicized over recent years. However, these diets are supported by little scientific research. Studies show that the healthiest diet is one that is high in carbohydrate, low in fat, and moderate in protein. Increased intake of whole grains, fruits, and vegetables are recommended for weight control and preventing diseases such as cancer3 and heart disease.4 High-carbohydrate, low-fat, moderate-protein diets are also recommended for optimal athletic performance.5 Contrary to the information on fad diets currently promoted by some popular books, a diet that is high in protein can actually contribute to disease and other health problems.
  • jadedone
    jadedone Posts: 2,446 Member
    I have set my ratios to 45% carbs, 25% protein and 30% fat. A little higher in protein and lower in carbs. I definitely have trouble hitting my protein goal. I am aiming for 100 grams a day which puts me close to the target.
  • Amber86queenbee
    Amber86queenbee Posts: 102
    Bump
  • mamadodge01
    mamadodge01 Posts: 14 Member
    bumping....interesting reading. :smile:
  • suziecue66
    suziecue66 Posts: 1,312 Member
    I recommend to read this article from Physicians Committee for Responsible Medicine,
    and form your own opinion:

    How Can I Get Enough Protein? The Protein Myth

    http://www.pcrm.org/search/?cid=251

    Some extracts:

    1) Protein Requirements
    With the traditional Western diet, the average American consumes about double the protein her or his body needs. Additionally, the main sources of protein consumed tend to be animal products, which are also high in fat and saturated fat. Most individuals are surprised to learn that protein needs are actually much less than what they have been consuming. The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight.2

    To find out your average individual need, simply perform the following calculation:

    Body weight (in pounds) X 0.36 = recommended protein intake (in grams)

    However, even this value has a large margin of safety, and the body’s true need is even lower for most people. Protein needs are increased for women who are pregnant or breastfeeding. In addition, needs are also higher for very active persons. As these groups require additional calories, increased protein needs can easily be met through larger intake of food consumed daily. Extra serving of legumes, tofu, meat substitutes, or other high protein sources can help meet needs that go beyond the current RDA.

    2) The Problems with High-Protein Diets
    High-protein diets for weight loss, disease prevention, and enhanced athletic performance have been greatly publicized over recent years. However, these diets are supported by little scientific research. Studies show that the healthiest diet is one that is high in carbohydrate, low in fat, and moderate in protein. Increased intake of whole grains, fruits, and vegetables are recommended for weight control and preventing diseases such as cancer3 and heart disease.4 High-carbohydrate, low-fat, moderate-protein diets are also recommended for optimal athletic performance.5 Contrary to the information on fad diets currently promoted by some popular books, a diet that is high in protein can actually contribute to disease and other health problems.

    I wouldn't go by what PCRM recommends.

    "For the uninitiated, PCRM is a deceptive animal rights group with longstanding ties to PETA. A majority of its funding comes from a single wealthy vegetarian restaurant owner, who (not coincidentally) is also the largest donor in PETA’s history. PCRM’s food mission is simple: leverage the prestige of a relative handful of vegan medical doctors to justify denigrating anything that contains meat, dairy, or eggs.

    It’s no longer a secret that PCRM is a home for disaffected animal activists who want to force us all into meatless eating (for our own good, of course). Recently the McClatchy-Tribune News Service began adding a “tag” to PCRM president Neal Barnard’s opinion essays, noting that he “is president of the vegan advocacy group Physicians Committee for Responsible Medicine.”
    http://www.consumerfreedom.com/2011/05/4454-if-they-wont-join-you-beat-them-over-the-head/
  • uhhuthatsright
    uhhuthatsright Posts: 26 Member
    Bump (thanks for the info elpumamex!). I like it :smile:
  • ltowns11
    ltowns11 Posts: 134 Member
    I recommend to read this article from Physicians Committee for Responsible Medicine,
    and form your own opinion:

    How Can I Get Enough Protein? The Protein Myth

    http://www.pcrm.org/search/?cid=251

    Some extracts:

    1) Protein Requirements
    With the traditional Western diet, the average American consumes about double the protein her or his body needs. Additionally, the main sources of protein consumed tend to be animal products, which are also high in fat and saturated fat. Most individuals are surprised to learn that protein needs are actually much less than what they have been consuming. The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight.2

    To find out your average individual need, simply perform the following calculation:

    Body weight (in pounds) X 0.36 = recommended protein intake (in grams)

    However, even this value has a large margin of safety, and the body’s true need is even lower for most people. Protein needs are increased for women who are pregnant or breastfeeding. In addition, needs are also higher for very active persons. As these groups require additional calories, increased protein needs can easily be met through larger intake of food consumed daily. Extra serving of legumes, tofu, meat substitutes, or other high protein sources can help meet needs that go beyond the current RDA.

    2) The Problems with High-Protein Diets
    High-protein diets for weight loss, disease prevention, and enhanced athletic performance have been greatly publicized over recent years. However, these diets are supported by little scientific research. Studies show that the healthiest diet is one that is high in carbohydrate, low in fat, and moderate in protein. Increased intake of whole grains, fruits, and vegetables are recommended for weight control and preventing diseases such as cancer3 and heart disease.4 High-carbohydrate, low-fat, moderate-protein diets are also recommended for optimal athletic performance.5 Contrary to the information on fad diets currently promoted by some popular books, a diet that is high in protein can actually contribute to disease and other health problems.


    Honestly that article is extremely dated with references that are 15 years old! Advances in medicine change rapidly as does technology. Take a cell phone for example...any one going to argue a cell phone from 15 yrs ago is any competition to a cell phone in 2012??? Keep searching for further resources as that one simply is too old to be relevant.
  • TheCaren
    TheCaren Posts: 894 Member
    Beef Jerky! Great snack.
  • babybird3
    babybird3 Posts: 67
    egg whites!!!
  • DawnEH612
    DawnEH612 Posts: 574 Member
    In regards to the DASH diet, it was initially developed for those with high blood pressure. In an article I read recently, it developed a plan, for females, that was only 1200 calories a day, once again depriving women of enough substantial calories in their daily diet and leading us to ultimate failure with our weight loss.

    As far as protein intake, I am a lacto-ovo vegetarian and strive to get about 25% of my calories from protein per day. I lift hard and work out hard, so I know my body needs the protein to recover and rebuild. I have read that, if you are into lifting and trying to add muscle, to eat between .75-1.0 grams of protein per pound of body weight. However, that amount is not needed if you aren't a body builder.

    As per webmd.. "Another way to count protein requirements is as a percentage of calories. The USDA's MyPyramid plan suggests that protein make up between 17% to 21% percent of total calories. The Institute of Medicine recommends we get at least 10% and no more than 35% of calories from protein."
    However, also according to webmd....
    "Recent studies suggest that protein makes a meal more satiating, which in turn could help people maintain a healthy weight. Indeed, a 2005 study published in the American Journal of Clinical Nutrition found that increasing protein from 15% to 30% of total calories -- and reducing fat from 35% to 20% of calories -- resulted in sustained weight loss."

    As far as low calorie vegetarian sources of protein... Smart dogs, tofurky deli slices, cottage cheese, Greek yogurt, egg whites, low fat string cheese, tempeh, peas/legumes. Unless you have an intolerance to gluten, you can use seitan as a meat substitute in a variety of dishes. A 3-oz. serving of seitan provides 31 g of protein, according to the Vegetarian Resource Group. One serving contains around 120 calories. Tofu provides 11 g of protein per 4-oz. serving and contains less than 90 calories. Tempeh, a meat replacement made from fermented soybeans, provides 18 g of protein and 196 calories per 100 grams.
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