Getting enough calories AND also enough protein?
Fight_with_discipline
Posts: 18 Member
Hi all! First off i'm new to MFP overall and this is the first time i've counted calories (previously tried LCHF, Candida, and some extreme fasting/starving diets) currently I'm going for 5:2 diet and also restricting calories.
I'm currently somewhere around 70-75 kg but i have alot of extra abdominal fat, which is why i'm trying to lose some of it, Body Fat % around 26% (using two different calculating methods) and 178cm long.
Since i started counting calories (about 2 weeks ago) i've noticed that i have problems with eating ENOUGH food for my goal at 0.5kg per week (1lbs/w) weightloss, could this be solely due to me thinking about what i'm eating?
Also i'm afraid of putting my body in starvation, does it really have to be 1 200 kcal Net, or might it be enough with eating above this (I manage about 1 600 a day). The reason i'm asking is that my exercises usually put my net intake at about 900 or something.
Also i have a problem getting enough protein, I eat lots of lentils, eggs and mushroom (lakto-vegetarian) and I eat a broad variety of different foods, due to that i would think that it would be enough protein but logging theese 2 weeks i see that i barely reach 1g protein/kg bodyweight which i take it isnt enough?
Any help would be appreciated,
Thank you in advance!
=]
I'm currently somewhere around 70-75 kg but i have alot of extra abdominal fat, which is why i'm trying to lose some of it, Body Fat % around 26% (using two different calculating methods) and 178cm long.
Since i started counting calories (about 2 weeks ago) i've noticed that i have problems with eating ENOUGH food for my goal at 0.5kg per week (1lbs/w) weightloss, could this be solely due to me thinking about what i'm eating?
Also i'm afraid of putting my body in starvation, does it really have to be 1 200 kcal Net, or might it be enough with eating above this (I manage about 1 600 a day). The reason i'm asking is that my exercises usually put my net intake at about 900 or something.
Also i have a problem getting enough protein, I eat lots of lentils, eggs and mushroom (lakto-vegetarian) and I eat a broad variety of different foods, due to that i would think that it would be enough protein but logging theese 2 weeks i see that i barely reach 1g protein/kg bodyweight which i take it isnt enough?
Any help would be appreciated,
Thank you in advance!
=]
0
Replies
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yes it is important not to have a net under 1,200!! It is unhealthy and will slow your metabolism. I've only seen lower in extreme weight loss diets. I have the same protein problem! I'm vegetarian and it seems like my calories would be super high if i got enough protein, plus all my meals would be dedicated to getting enough protein and im kind of stuck >_<0
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I just tried Tofu for the first time today and Vegetarian.
100g = 76kcal + 8g Protein.0 -
Thank you for your answer!
Basically that means that people who are not very overweight cannot have a healthy 2lbs or 1kg a week weightloss?
Also it seems as if 1200 calories are somewhat a general number? based on how many calories?
hypothetically if i would be able to eat and meet the goals for all my nutrients, would my body still go into stavation if i eat less than 1200?
Also thank you for the tip on Tofu, i'll look around for it, another tip from me is eco soyflower, cheap natural and 40% protein, though with a distinct taste, i'll be back if i find a good shake recipe with it!0 -
Thank you for your answer!
Basically that means that people who are not very overweight cannot have a healthy 2lbs or 1kg a week weightloss?
Also it seems as if 1200 calories are somewhat a general number? based on how many calories?
hypothetically if i would be able to eat and meet the goals for all my nutrients, would my body still go into stavation if i eat less than 1200?
2lbs a week is probably an excessive rate of loss for someone who isn't very overweight. Even at 75kg you're in the 'healthy' weight range.
Many people find they get better results aesthetically (which is what you are looking for) with a more moderate deficit combined with lifting weights. Losing weight too fast can result in increased muscle loss -- which means that you need to lose even more weight to get to the bodyfat percentage you want.0 -
All of the above advice pretty much covers what I would have said. For protein, have you tried quinoa? I recently started experimenting with it, you can make some delicious dishes with it!0
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Starvation mode isn't real just eating too few calories isn't good for your body0
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Dieting was easy until I switched to high protein/low carb to reduce body fat percentage. It basically cut what I can eat by about 80%. Whole Foods has many textures of tofu. Just remember to store it in fresh water in the fridge, and change the water frequently.0
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Cottage cheese and mozzarella are amazing for veggie protein, and if you're sticking to low cals go for low fat versions. I get the Sainsburys Good to Yourself ones which are: 300g tub of low fat cottage cheese 220 cals and 32g of protein, 125g ball of low fat mozz is 220 cals and 24g protein. Use as dressings/shred/mix with other things0
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I'm not aiming for 2lbs a week its just that my calorie deficit is around 1000 a day since i feel that i've already eaten enough and due to workouts, i actually have problems eating more calories and also eating back exercise calories, this is due to me trying to get rid of some body fat and it feels like the wrong idea to eat more
I'm thinking about getting some shakes with bananas and protein flower to get both protein and calories0 -
First you need to get on a good meal plan before you start cutting.
Daily
Protein 1 to 1.5grams per 1lb of bodyweight
Carbs 1gram per 1lb of bodyweight
Fat .5grams per 1lb of bodyweight
After a couple of weeks wehn you weight platos then keep protein and fats same but drop carbs to .5 grams for 2 to 4 weeks with a high carb day on rest days to jump start your motbalism.0 -
First you need to get on a good meal plan before you start cutting.
Daily
Protein 1 to 1.5grams per 1lb of bodyweight
Carbs 1gram per 1lb of bodyweight
Fat .5grams per 1lb of bodyweight
After a couple of weeks wehn you weight platos then keep protein and fats same but drop carbs to .5 grams for 2 to 4 weeks with a high carb day on rest days to jump start your motbalism.
I'm by no means even close to 1g protein / lb, do you have any other suggestions than those in the thread for achieving this?
currently getting about 0.5g / lb of protein0 -
I have quinoa if I want a grain, but have found that black eyed beans give you more protein with fewer cals and carb grams against it if you need that.0
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Hi all! First off i'm new to MFP overall and this is the first time i've counted calories (previously tried LCHF, Candida, and some extreme fasting/starving diets) currently I'm going for 5:2 diet and also restricting calories.
If you are heavily restricting calories on your 5 normal eating days then you are not following the 5:2 diet. The 5 days should be normal eating (maintenance or TDEE would be a good interpretation).
One of the groups of people specifically recommended not to follow the 5:2 eating pattern are those with a history of eating disorders. Really think you should reconsider your approach.
There's a interesting thread in the maintenance forum (i.e. people who have successfully lost weight).
http://www.myfitnesspal.com/topics/show/1122899-maintenance-survey
The recurring themes should be enlightening to you - I'll give you a clue, massive restriction isn't one of the common success factors.0 -
Proteins
Meats & Fish
Beef
Biltong
Chicken Breast
Cod
Herring
Icelandic Dried Fish
Liver
Pork
Prawns & Shrimps
Sea Bass
Sushi and the Bodybuilder
Tilipia
Bodybuilders & Tuna
Turkey
Venison
Wild Salmon
Nuts & Seeds
Almonds
Chestnuts
Hazelnuts
Linseeds
Nuts as an Emergency Snack
Pistachio Nuts
Sunflower Seeds0 -
Hi all! First off i'm new to MFP overall and this is the first time i've counted calories (previously tried LCHF, Candida, and some extreme fasting/starving diets) currently I'm going for 5:2 diet and also restricting calories.
I'm currently somewhere around 70-75 kg but i have alot of extra abdominal fat, which is why i'm trying to lose some of it, Body Fat % around 26% (using two different calculating methods) and 178cm long.
Since i started counting calories (about 2 weeks ago) i've noticed that i have problems with eating ENOUGH food for my goal at 0.5kg per week (1lbs/w) weightloss, could this be solely due to me thinking about what i'm eating?
Also i'm afraid of putting my body in starvation, does it really have to be 1 200 kcal Net, or might it be enough with eating above this (I manage about 1 600 a day). The reason i'm asking is that my exercises usually put my net intake at about 900 or something.
Also i have a problem getting enough protein, I eat lots of lentils, eggs and mushroom (lakto-vegetarian) and I eat a broad variety of different foods, due to that i would think that it would be enough protein but logging theese 2 weeks i see that i barely reach 1g protein/kg bodyweight which i take it isnt enough?
Any help would be appreciated,
Thank you in advance!
=]
1200 net is the minimum for WOMEN! Men should not net below 1800 as a bare minimum!0 -
Hi all! First off i'm new to MFP overall and this is the first time i've counted calories (previously tried LCHF, Candida, and some extreme fasting/starving diets) currently I'm going for 5:2 diet and also restricting calories.
I'm currently somewhere around 70-75 kg but i have alot of extra abdominal fat, which is why i'm trying to lose some of it, Body Fat % around 26% (using two different calculating methods) and 178cm long.
Since i started counting calories (about 2 weeks ago) i've noticed that i have problems with eating ENOUGH food for my goal at 0.5kg per week (1lbs/w) weightloss, could this be solely due to me thinking about what i'm eating?
Also i'm afraid of putting my body in starvation, does it really have to be 1 200 kcal Net, or might it be enough with eating above this (I manage about 1 600 a day). The reason i'm asking is that my exercises usually put my net intake at about 900 or something.
Also i have a problem getting enough protein, I eat lots of lentils, eggs and mushroom (lakto-vegetarian) and I eat a broad variety of different foods, due to that i would think that it would be enough protein but logging theese 2 weeks i see that i barely reach 1g protein/kg bodyweight which i take it isnt enough?
Any help would be appreciated,
Thank you in advance!
=]
1200 net is the minimum for WOMEN! Men should not net below 1800 as a bare minimum!
Dont start with miminum numbers. Start by cutting 100- 150cal a day or over a week the faster u lose the more muscle is lost with it.0 -
If you are heavily restricting calories on your 5 normal eating days then you are not following the 5:2 diet. The 5 days should be normal eating (maintenance or TDEE would be a good interpretation).
One of the groups of people specifically recommended not to follow the 5:2 eating pattern are those with a history of eating disorders. Really think you should reconsider your approach.
There's a interesting thread in the maintenance forum (i.e. people who have successfully lost weight).
http://www.myfitnesspal.com/topics/show/1122899-maintenance-survey
The recurring themes should be enlightening to you - I'll give you a clue, massive restriction isn't one of the common success factors.
I'll think about this, maybe stop doing 5:2, or the other way aroundFirst you need to get on a good meal plan before you start cutting.
Daily
Protein 1 to 1.5grams per 1lb of bodyweight
....
I would've no arguments against reaching this if it werent for the calories that come with it, my options are lentils, about 990kcal (to fill a third of my protein intake), 10 eggs (for another third) about 750kcal and then 750kcal worth of tofu.thats 2500 kcal solely for satisfying my protein intake, is there no other way than start chugging protein drinks?
I'll start eating more qinoua, i love it but i haven't bought it for a while, and tofu!
As for your protein sources Flex382, i'm sorry but since i only eat vegetarian food i cannot eat anything suggested, thank you anyways!
As for my diet in all, this is what surprices me, my BF% and also stomach healtch has always been the reason i've ever considered dieting, i've tried alot of things including heavy training, weightlifting cardio but nothing has ever worked, been down to 67kg whithout losing abdominal fat, but it wasn't a healthy weight so i returned to my current weight.
As for the diets i've tried i have tried them for at least 6-8 months, nothing short of that, but now i want to try the old simple way i.e counting calories, and i want to do it right!
I'm not eating less, now than before i started counting, saving maybe two snacks a day at the most, so thats why im asking you guys, is it really jhust because i started counting calories that i land on such a high deficit or could it be something else, i'm trying to eat much and i'm full after each meal, 3 times a day.
1200 for women, 1800 for men? i've used the start guide on the page, goal is 500 kcal deficit, activity lowest (though i count every workout i do, walking to the store etc.) and my goal is about 1600 without workouts? then 1800 is over my calorie allowance for one day if i don't leave the apartment?0 -
Also i'm afraid of putting my body in starvation
You won't. You can't.0 -
Also i'm afraid of putting my body in starvation
You won't. You can't.
You mean that there is no such thing as the body starting to save calories if presented with a big calorie deficit?0 -
Also i'm afraid of putting my body in starvation
You won't. You can't.
You mean that there is no such thing as the body starting to save calories if presented with a big calorie deficit?
It takes a lot more than most people think to really get a significant hit from adaptive thermogenesis.
That being said, having too big of a deficit has other undesirable issues - muscle loss for one.0 -
Also i'm afraid of putting my body in starvation
You won't. You can't.
You mean that there is no such thing as the body starting to save calories if presented with a big calorie deficit?
NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!!!!!!!!!!!!!!!!!!
In all seriousness... starvation mode is a complete myth.
ETA: But please do not restrict your calories to an unsafe deficit. You will lose muscle and feel like total crap. It's not healthy. Don't do it. And by the way, your approach to the 5:2 seems pretty off. You are supposed to eat at maintenance for the 5 days... as in ~1800-2400 depending on your TDEE.0 -
First you need to get on a good meal plan before you start cutting.
Daily
Protein 1 to 1.5grams per 1lb of bodyweight
Carbs 1gram per 1lb of bodyweight
Fat .5grams per 1lb of bodyweight
After a couple of weeks wehn you weight platos then keep protein and fats same but drop carbs to .5 grams for 2 to 4 weeks with a high carb day on rest days to jump start your motbalism.
I'm by no means even close to 1g protein / lb, do you have any other suggestions than those in the thread for achieving this?
currently getting about 0.5g / lb of protein
You actually need 1g of protien for each lb of LBM not actual weight.
edited to fix quote0 -
Ok you said you weight arounf 160 lbs.
You should start with taking in 1.5grams of protein per bodyweight so 1.5 * 160 = 240 (calories 960) 1gram of protein = 4 calories
You should start with taking in 1.5grams of carbs per bodyweight so 1.5 * 160 = 240 (calories 960) 1gram of carb = 4 calories
You should start with taking in .5grams of fat per bodyweight so .5 * 160 = 80 (calories 720) 1gram of protein = 9 calories
So start with 2640 calories for 3 weeks to get a base then readjust to:
protein1.5grams per new weight on scale
carbs 1.0grams per new weight on scale
fat .5grams per new weight on scale
after another 2 - 3 weeks adjust to:
protein1.5grams per new weight on scale
carbs .5grams per new weight on scale
fat .5grams per new weight on scale
Make sure rest days or deload days you have high carb intake to re jump your motablism.0 -
First you need to get on a good meal plan before you start cutting.
Daily
Protein 1 to 1.5grams per 1lb of bodyweight
Carbs 1gram per 1lb of bodyweight
Fat .5grams per 1lb of bodyweight
After a couple of weeks wehn you weight platos then keep protein and fats same but drop carbs to .5 grams for 2 to 4 weeks with a high carb day on rest days to jump start your motbalism.
You actually need 1g of protien for each lb of LBM not actual weight.
I'm by no means even close to 1g protein / lb, do you have any other suggestions than those in the thread for achieving this?
currently getting about 0.5g / lb of protein
The reason behind 1.5per bodyweight is to make sure you are hitting your calorie intake because your body can only process protein and fat together or protein and carbs.0 -
Here is a great article and video:
http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred-nutrition-overview.html0 -
Okey, thank you everyone for your replies, i'll most certainly consider everyone of them and make changes thereafter, altough it feels wrong with eating more i'll do that, i just want you to know that i understand that eating with a really big deficit is unhealthy and that by doing that you are also breaking down muscle tissue.
With all of your answers i can re-establish a new schedule for calorie intake and training and by that start working to a more healthy relationship with food and training and hopefully reach my goals.
The whole reason for this thread was that i wanted to learn to do this the right way, and so I'll try to make adjustments with what you've said in mind
Thanks to you all!0 -
I'd throw in - you only need 1g (or 1.5g, whatever) protein per lb LBM if you're lifting heavy and trying to build some muscle. If you want to change your BF %, lift heavy - for a beginner you'll probably melt fat off for the first couple of months. I'd suggest Strong Lifts 5x5 or Starting Strength as a good beginner programme.0
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Whey isolated is the answer.0
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