How to get protein without so much fat
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If you're going over on the fats, skip the low fat milk, cheese, and yogurt and switch to 0% fat on all. If you still need to, skip the yolk on your eggs. You do need fats, so just keep an eye on what level you're at for the day.0
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girlviernes wrote: »The two easiest ways will be meat or protein powder/bars. Personally, I don't overly concern myself about the fat. If you are cooking using lean methods and not adding copious amounts of fatty sauces and dressings, I think you will be OK on that macro. The amounts MFP tells you are just guidelines.
This, plus we won't meet them perfectly all the time, if ever. Just stay in the macro ballpark and you'll be fine.0 -
Sherry, fat does not make you fat. There is no key to losing belly fat. If you have weight to lose, the key is to eat at a deficit, but you can't choose where fat comes off.wilsonkaye2 wrote: »I know protein is key to losing belly fat, but for the life of me, I cannot eat all 84 g of protein I'm supposed to eat. When I try to get more than my usual amt, I end up going over in fats. I know eating fish would help but I can't imagine eating it more than once or twice a week.
My main sources of protein right now are chicken, occasional beef (93/7 when I can get it), black beans or pinto beans, occasional quinoa, an egg + an egg white, low fat cheese sticks, 2% cheese, almonds, greek yogurt, occasional peanut butter and 1% cottage cheese. I also put feta on my salads but can't remember at the moment if it has much protein. And I get some from whole grain bread and tortillas.
I especially need hi protein, low fat snacks. Any suggestions?
TIA,
Sherry
I eat 30% fat in the form of lactose free milk, cheese, salmon, beef. Feel free to look at my diary, as it's open to all.
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Natural fat is good for you, and the full fat versions of protein foods usually taste best (but YMMV). Fat calories also provide more satiety for most people more than the same amount of calories from carbs. But you may prefer volume, or never really experience any difference. The idea is to get a balance. What is balanced for you, you have to find out for yourself.0
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Just wanted to say that the reason they say protein is used for a flat stomach is because upping your protein levels and lowering you carbs forces your body into burning fat as energy rather than the carbs. Fat is a better and more efficient energy source than carbs. The higher the protein intake the less likely you will lose muscle definition and more likely you will lose fat.
I'm on 128g of protein a day and no more than 30g of carbs unless I'm training. I don't have any more than 5g of fat per ingredient in a meal. Warning: if you were to try this you need to drink about 3l of water a day as a side effect of more protein an not enough water is kidney stones. If you wanted to try this cut out all carbs for 2 weeks (pasta, rice, potatoes etc) and massively up protein. Then gradually add a few carbs on days you train eg gym or other physical activity. In the first week you can lose up to 7lbs. It levels out to about 1-2lbs per week after weeks 2 but it works and it long term. This is advice from my dietitian. It works for me. Good luck xx 0 -
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- soy
-- tofu
-- soy milk
-- edamame
-- tempeh
-- soy grits or granules, add them to cereal or other foods like grains
-- soy flour can also be added to cereal or other foods like grains
- nonfat greek yogurt
- low fat cheese
- 1% cottage cheese
- low fat string cheese (Sargento makes one that is 50 calories)
- sliced turkey from the deli (I make turkey sandwiches with reduced calorie bread)
- egg whites or egg beaters
- canned salmon (Chicken of the Sea makes boneless/skinless). Put it on top of a veggie salad
- canned sardines (you can get them in tomato sauce, yummy)
- canned tuna (but watch the mercury)
- canned mackeral
- protein powders/shakes, there are quite a few vegan ones that are very low fat, also soy free if you don't want soy
- beans, peas (mix a can of beans with a jar of salsa for a quickie bean dish)
- quinoa
- whole grains (mix in soy grits or PB2)
- PB2, which is defatted peanut powder. Nice nutty taste and almost no fat. I mix it into oatmeal0 -
Forgot to mention: Boca Burgers, TVP crumbles0
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603reader, unfortunately, I do have high blood pressure. Hoping that will improve if I can stick with this. I would love to find lower sodium cottage cheese! But I've been to our ;local 5 grocery stores (hunting for 1% cott.ch.) and did not see any. I live in a small town where we don't have a wide selection of products.
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lavonnearl, that whey sounds great! What section of the grocery store would it be in? And do you drink it straight or what? Thanks!0
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astrose00, thanks for the welcome!0
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Rabbitjb, I just cannot force down 1650 calories of healthy food. Except for fruit, I guess the bottom line is I just plain don't like the taste of most veggies, rice, whole grain pasta, tuna or even much of the chicken I eat. So every day I'm forcing myself to eat food that I don't like very much in the hopes that I will get used to it. So this is a hard row to hoe, as I'm sure it is for a lot of people.
I continue to look for new recipes every day that I might like.
The other thing abt the calories is that 1650 seems like a lot for a 5'3 obese post-menopausal woman with a sedentary lifestyle. What do you think? (I'm working on changing the lifestyle but right now I would still consider myself sedentary.)0 -
How'd you get the 1650 goal? MFP with 1 lb/week loss?
I think you could afford to eat less than 1650, sure, but you will want to get your calorie goal figured out and a diet you enjoy eating, before worrying too much about the macros.
(I'm 5'3, 45, was pretty obese when I started, and am now close to goal and eating 1650 and losing, but I'm also reasonably active. I think you could lose on 1650, probably, but might be able to safely lose more on less if you feel good doing it. The way to do it is find a diet that is sustainable for you, which means you enjoy eating it and don't have to struggle to get your calories in. Because if you do that you are ripe to get sick of it all at some point sooner rather than later.)
Whey protein is worth a try if you think you might like it--in my grocery it's near the various protein bars and also the vitamins. You mix it with water or milk (or put it in oatmeal or coffee or a smoothie). But more significantly, what did you eat before this--you might be being too restrictive? Do you have instructions from your doctor about how to eat?0 -
You will only lose weight if you are in a calorie deficit. A diet low in carbs will not make you lose weight any faster than any other diet.kirsty3865 wrote: »Just wanted to say that the reason they say protein is used for a flat stomach is because upping your protein levels and lowering you carbs forces your body into burning fat as energy rather than the carbs. Fat is a better and more efficient energy source than carbs. The higher the protein intake the less likely you will lose muscle definition and more likely you will lose fat. I'm on 128g of protein a day and no more than 30g of carbs unless I'm training. I don't have any more than 5g of fat per ingredient in a meal. Warning: if you were to try this you need to drink about 3l of water a day as a side effect of more protein an not enough water is kidney stones. If you wanted to try this cut out all carbs for 2 weeks (pasta, rice, potatoes etc) and massively up protein. Then gradually add a few carbs on days you train eg gym or other physical activity. In the first week you can lose up to 7lbs. It levels out to about 1-2lbs per week after weeks 2 but it works and it long term. This is advice from my dietitian. It works for me. Good luck xx
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wilsonkaye2 wrote: »I know protein is key to losing belly fat, but for the life of me, I cannot eat all 84 g of protein I'm supposed to eat. When I try to get more than my usual amt, I end up going over in fats. I know eating fish would help but I can't imagine eating it more than once or twice a week.
My main sources of protein right now are chicken, occasional beef (93/7 when I can get it), black beans or pinto beans, occasional quinoa, an egg + an egg white, low fat cheese sticks, 2% cheese, almonds, greek yogurt, occasional peanut butter and 1% cottage cheese. I also put feta on my salads but can't remember at the moment if it has much protein. And I get some from whole grain bread and tortillas.
I especially need hi protein, low fat snacks. Any suggestions?
TIA,
Sherry
pretty sure where your body loses or gains fat is genetic and not based on what you eat, other than having a calorie deficit/surplus.
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lemurcat12, yes MFP gave me the calories number but with a 1/2 lb loss per week goal. (I'm doing baby steps. Next month, 1 lb per week. Altho, I'm losing a lot more than my goal - 12 lbs in first 26 days.)
You asked abt my diet before. It was HORRIBLE! Junk food 2 or 3 times a day every day. I think that's why I'm losing more than my goal. There is no telling how many calories I was eating before!
You are so right abt getting sick of it. I've been sick of it since week 3. But I am determined to eat healthier and lose weight. Obviously, I'm not doing well when it comes to high protein but I do eat more than I used to so that's good. I've never run across a diet that I actually like (even when I got to "maintenance" on Weight Watchers) so I think being able to tolerate it is the most I can hope for. I think getting in my calories will always be a chore when I'm eating healthy.
I have no instructions from my doctor other than cut down on salt. Haven't talked to him abt it except for getting off a med that increased my appetite exponentially! Anyway, I really believe now that the key elements for me come down to variety of foods, portion control and moderation in most things (most bcs my sugar addiction is not going to respond to moderation - need some tough love there).
So I'll continue plugging along, as everyone does, trying new low-cal recipes, increasing my activity when I can and continuing to educate myself. Just the other day, I saw an article on a study by the CDC that found 14 veggies more nutrient dense than kale! Yea, I don't have to eat kale!! I can eat parsley (love fresh tabouleh!), spinach or even better, watercress!!
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Ludka13, just bought some Boca burgers! A friend of mine used to swear by those. Thanks!!0
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Here's something I've discovered. Our superior protein sources come with their own fats. These fats carry the B vitamins that we need, and are so hard to get any other way. Fats are one of our macros along with proteins and carbohydrates. We need them all.
I suggest you hit your protein and calorie targets and let fats fall where they may.0 -
wilsonkaye2 wrote: »I need everything to be simple for at least the first couple of months.
There's your answer right there, then.
Focus on eating at or under your calorie goal each day. Don't worry about everything else right now.
You'll learn the rest with time. But weight loss comes down to eating less than you burn.
Yes!
Focus on calories first.
When you have a handle on that, you can slowly start making substitutions in your diet to hit your macros. You don't have to be perfect and aim for everything at once.
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Not sure that protein is the key to losing belly fat...I wouldn't bet the farm on that one. However, I don't eat a lot of protein and do have a lot of belly fat, so...can't hurt to try! I've been eating more peppers, which was nice but not a help, as I predicted it wouldn't be. Kind of bored with that and have been wanting to up the protein, so maybe it's time.
It's so hard to get protein without fat! SO hard! No-fat cottage cheese is a help, but it's loaded with sodium.
I would eat those protein bars, but I don't trust them to actually have the protein they say they do.
What about the "no salt added" cottage cheese. I know that Hood makes one. I bought it once without realizing and made the "wtf is wrong with this cottage cheese" face. LOL0 -
I grew up in the age where everyone said fat was the devil. I still catch myself thinking it every now and again. Just get your fat from nuts, avocados, olive oil, lean meat, etc and you will be fine even if you go way over your allotted fat.
Everytime I see people complain about not getting enough protein I shake my head. I eat a TON of protein. Greek yogurt, skim milk, so many places you can get it.0 -
kirsty3865 wrote: »Just wanted to say that the reason they say protein is used for a flat stomach is because upping your protein levels and lowering you carbs forces your body into burning fat as energy rather than the carbs. Fat is a better and more efficient energy source than carbs. The higher the protein intake the less likely you will lose muscle definition and more likely you will lose fat. I'm on 128g of protein a day and no more than 30g of carbs unless I'm training. I don't have any more than 5g of fat per ingredient in a meal. Warning: if you were to try this you need to drink about 3l of water a day as a side effect of more protein an not enough water is kidney stones. If you wanted to try this cut out all carbs for 2 weeks (pasta, rice, potatoes etc) and massively up protein. Then gradually add a few carbs on days you train eg gym or other physical activity. In the first week you can lose up to 7lbs. It levels out to about 1-2lbs per week after weeks 2 but it works and it long term. This is advice from my dietitian. It works for me. Good luck xx
NOOOOOooooo.
Ask your "dietition" what degrees and certifications they have. It sounds like they get their title from the supplement company that is undoubtedly selling you something.0 -
I am sure you were trying be helpful, but I'm familiar with sodium and with my own body.lishie_rebooted wrote: »Not sure that protein is the key to losing belly fat...I wouldn't bet the farm on that one. However, I don't eat a lot of protein and do have a lot of belly fat, so...can't hurt to try! I've been eating more peppers, which was nice but not a help, as I predicted it wouldn't be. Kind of bored with that and have been wanting to up the protein, so maybe it's time.
It's so hard to get protein without fat! SO hard! No-fat cottage cheese is a help, but it's loaded with sodium.
I would eat those protein bars, but I don't trust them to actually have the protein they say they do.
Sodium isn't the devil unless you have a medical condition.
They make lower sodium cottage cheese.
Also, it isn't really smart to wait for the sodium to cause a cardiovascular issue before keeping an eye it. The smarter thing to do would be to keep an eye on it so that it doesn't become an issue. But I know that when you're 25, it's hard to think of how you'll feel when you're 55 and do healthy things at 25 that will benefit you later. If it were easy, there would be a lot more healthy sixty year olds.
Good luck to you.
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We don't have it here. We don't have a lot of things in my grocery stores. I have to go to three different places and still can't get everything I want. It's crazy. For instance, I love this new Fair Life milk with the extra protein (always looking for more!), but Publix won't carry it.SingRunTing wrote: »Not sure that protein is the key to losing belly fat...I wouldn't bet the farm on that one. However, I don't eat a lot of protein and do have a lot of belly fat, so...can't hurt to try! I've been eating more peppers, which was nice but not a help, as I predicted it wouldn't be. Kind of bored with that and have been wanting to up the protein, so maybe it's time.
It's so hard to get protein without fat! SO hard! No-fat cottage cheese is a help, but it's loaded with sodium.
I would eat those protein bars, but I don't trust them to actually have the protein they say they do.
What about the "no salt added" cottage cheese. I know that Hood makes one. I bought it once without realizing and made the "wtf is wrong with this cottage cheese" face. LOL
I love where I live, but the grocery stores suck. Older, little selection and they close at night, lol. It's only an issue with cold things. Everything else I can order.
Thanks, though. I'll keep an eye out.
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