Too much protein?
chanell84
Posts: 41 Member
I'm having trouble wrapping my mind around what foods I should be eating. If I eat fruit it puts me over my carbs but if I eat proteins it always tells me I'm over them as well. MFP tells me I'm not eating enough calories but I'm not sure what I should be eating to stay within my goals. Please help!
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Replies
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What's your target calories and p/c/f ratio0
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I usually end up eating 1100 calories and around 30% of that is proteins like chicken, ground turkey, almond milk or greek yogurt.0
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54g of protein is pretty low. Looking at your % figures, I'd recommend upping protein and lowering fat, although you will find many here that say to reduce carbs for protein, or a mix of carbs and fat.
It really depends on your personal tastes and what makes you feel best. Barring medical reasons, where blood sugar issues would say to reduce carbs, gout or kidney disease would say reduce protein, and cardiac, cancer, or gallbladder issues would say reduce fat.0 -
I would change my macro settings to 40% protein, 40% carbs, and 20% fat. Calories are probably OK. To really shred off fat you might want to consider going 50/30/20 on P/C/F.
It can be hard to hit that protein however.
I don't know what your food choices are but as a general guideline try to eat Chicken, Fish, Turkey, etc for protein. Limit your fruit to 1 or 2 pieces a day. Try to avoid really high carb foods. I like to eat almonds for snacks. Just not too many as they can raise your fat.
Getting in your calories is MORE important than hitting your macro goals. Your body NEEDS those calories for energy. Work on getting in your daily calorie goal and then tweak it to hit your macros. If you don't eat enough calories your body will slow down your metabolism to compensate. That will make it even harder to get to your weight goals.
If you have any other questions feel free to hit me up.
Karl0 -
Going over protein and fat count is typically fine - carbs are the bane of fat in truth...
From what I see 55% of your daily intake being carb dominant is only beneficial if your goal is gaining weight - im 6'0 and 185lb and aim for 220g carbs during my workout days so that should indicate that your carbs are not the best ratio at present.
Try a 40% Carb, 30% fat, 30% protein - you will most likely have to drop the breads or cakes if that is in your diet - if you want fruits you can replace one of your meals with lean meats or a protein shake.
Hope that helps - pm if you have problems!
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Personally, I don't set protein over 30%...What is working for me is 50/30/20 Carbs/protein/fat. I wouldn't worry so much about going over on carbs coming from fruits. Fruits have a lot of naturally occurring sugars. I only worry a bit about added sugars from processed foods, and then only if I'm over indulging.
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Sorry but this simply isn't accurate. Carbs are in no way, shape, or form, "the bane of fat". Calories are what will determine fat gain/losses. Now I agree with others that more protein will help benefit in maintaining lean mass and helping achieve satiation, but it's complete nonsense to say that carbs prevent fat loss. While I don't use ratios as that is somewhat of a inferior way to calculate macro nutrients (I base mine on my weight), There is no reason 40% carbs couldn't induce fat loss if you were in a caloric deficit. If you burn more calories per day then you eat, you'll lose weight. It doesn't matter if you eat no, low, moderate, or high carbs, a deficit is a deficit.Going over protein and fat count is typically fine - carbs are the bane of fat in truth...
From what I see 55% of your daily intake being carb dominant is only beneficial if your goal is gaining weight - im 6'0 and 185lb and aim for 220g carbs during my workout days so that should indicate that your carbs are not the best ratio at present.
Try a 40% Carb, 30% fat, 30% protein - you will most likely have to drop the breads or cakes if that is in your diet - if you want fruits you can replace one of your meals with lean meats or a protein shake.
Hope that helps - pm if you have problems!
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[/quote]Sorry but this simply isn't accurate. Carbs are in no way, shape, or form, "the bane of fat". Calories are what will determine fat gain/losses. Now I agree with others that more protein will help benefit in maintaining lean mass and helping achieve satiation, but it's complete nonsense to say that carbs prevent fat loss. While I don't use ratios as that is somewhat of a inferior way to calculate macro nutrients (I base mine on my weight), There is no reason 40% carbs couldn't induce fat loss if you were in a caloric deficit. If you burn more calories per day then you eat, you'll lose weight. It doesn't matter if you eat no, low, moderate, or high carbs, a deficit is a deficit.
[/quote]
Perfectly said.0 -
Sorry but this simply isn't accurate. Carbs are in no way, shape, or form, "the bane of fat". Calories are what will determine fat gain/losses. Now I agree with others that more protein will help benefit in maintaining lean mass and helping achieve satiation, but it's complete nonsense to say that carbs prevent fat loss. While I don't use ratios as that is somewhat of a inferior way to calculate macro nutrients (I base mine on my weight), There is no reason 40% carbs couldn't induce fat loss if you were in a caloric deficit. If you burn more calories per day then you eat, you'll lose weight. It doesn't matter if you eat no, low, moderate, or high carbs, a deficit is a deficit.Going over protein and fat count is typically fine - carbs are the bane of fat in truth...
From what I see 55% of your daily intake being carb dominant is only beneficial if your goal is gaining weight - im 6'0 and 185lb and aim for 220g carbs during my workout days so that should indicate that your carbs are not the best ratio at present.
Try a 40% Carb, 30% fat, 30% protein - you will most likely have to drop the breads or cakes if that is in your diet - if you want fruits you can replace one of your meals with lean meats or a protein shake.
Hope that helps - pm if you have problems!
You do know that I am trying to make a point stand out, if you look at my suggestion - I still advise 40% carb ratio for the lady asking - when you are losing weight, when it comes down to it, protein tends to stay on the upper end and fats moderate with a lower carb count. What you say on calorie in versus out is true but this only works till a point where the weight will not budge which is why you have to utilise lowering the carbs - just placing my 5 cents so the lady does not get frustrated later on in wondering why the weight loss is not happening even though she is not in a deficit.0 -
Change your macros to more like 35/35/30.0
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That isn't true. Calorie in vs out always works. There isn't some magic point of weight loss or leanness where physics and the law of thermodynamics that governs the entire universe just decides to stop. If someone is truly in a deficit and isn't losing weight, it's because of water retention which will eventually resolve itself. If you are eating less then you burn in a day, your body has no choice but to use stored fuel for energy. Eating carbs does not change that fact at any level of leanness or after any amount of weight loss.
Sorry but this simply isn't accurate. Carbs are in no way, shape, or form, "the bane of fat". Calories are what will determine fat gain/losses. Now I agree with others that more protein will help benefit in maintaining lean mass and helping achieve satiation, but it's complete nonsense to say that carbs prevent fat loss. While I don't use ratios as that is somewhat of a inferior way to calculate macro nutrients (I base mine on my weight), There is no reason 40% carbs couldn't induce fat loss if you were in a caloric deficit. If you burn more calories per day then you eat, you'll lose weight. It doesn't matter if you eat no, low, moderate, or high carbs, a deficit is a deficit.Going over protein and fat count is typically fine - carbs are the bane of fat in truth...
From what I see 55% of your daily intake being carb dominant is only beneficial if your goal is gaining weight - im 6'0 and 185lb and aim for 220g carbs during my workout days so that should indicate that your carbs are not the best ratio at present.
Try a 40% Carb, 30% fat, 30% protein - you will most likely have to drop the breads or cakes if that is in your diet - if you want fruits you can replace one of your meals with lean meats or a protein shake.
Hope that helps - pm if you have problems!
You do know that I am trying to make a point stand out, if you look at my suggestion - I still advise 40% carb ratio for the lady asking - when you are losing weight, when it comes down to it, protein tends to stay on the upper end and fats moderate with a lower carb count. What you say on calorie in versus out is true but this only works till a point where the weight will not budge which is why you have to utilise lowering the carbs - just placing my 5 cents so the lady does not get frustrated later on in wondering why the weight loss is not happening even though she is not in a deficit.1 -
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Everyone debating about macros here is missing the point. Your calorie goal is set to lose 2lbs/week, which is an 1000-calorie daily deficit. That's likely too aggressive, and is resulting in a calorie goal that's quite low compared to what your body needs to feel full and satisfied. That's why you keep going over on your macros.
Lower it to 1.5lbs/week max -- with 66lbs to go, that's fine for now, but reduce it again to 1lb/week once you lose the first 15-20lbs. That will give you a higher calorie goal and will increase the number of grams of each macro that you have in your goal, too.
Once you've done that, you can play with the ratios of macros, but that's secondary.0 -
That isn't true. Calorie in vs out always works. There isn't some magic point of weight loss or leanness where physics and the law of thermodynamics that governs the entire universe just decides to stop. If someone is truly in a deficit and isn't losing weight, it's because of water retention which will eventually resolve itself. If you are eating less then you burn in a day, your body has no choice but to use stored fuel for energy. Eating carbs does not change that fact at any level of leanness or after any amount of weight loss.
Sorry but this simply isn't accurate. Carbs are in no way, shape, or form, "the bane of fat". Calories are what will determine fat gain/losses. Now I agree with others that more protein will help benefit in maintaining lean mass and helping achieve satiation, but it's complete nonsense to say that carbs prevent fat loss. While I don't use ratios as that is somewhat of a inferior way to calculate macro nutrients (I base mine on my weight), There is no reason 40% carbs couldn't induce fat loss if you were in a caloric deficit. If you burn more calories per day then you eat, you'll lose weight. It doesn't matter if you eat no, low, moderate, or high carbs, a deficit is a deficit.Going over protein and fat count is typically fine - carbs are the bane of fat in truth...
From what I see 55% of your daily intake being carb dominant is only beneficial if your goal is gaining weight - im 6'0 and 185lb and aim for 220g carbs during my workout days so that should indicate that your carbs are not the best ratio at present.
Try a 40% Carb, 30% fat, 30% protein - you will most likely have to drop the breads or cakes if that is in your diet - if you want fruits you can replace one of your meals with lean meats or a protein shake.
Hope that helps - pm if you have problems!
You do know that I am trying to make a point stand out, if you look at my suggestion - I still advise 40% carb ratio for the lady asking - when you are losing weight, when it comes down to it, protein tends to stay on the upper end and fats moderate with a lower carb count. What you say on calorie in versus out is true but this only works till a point where the weight will not budge which is why you have to utilise lowering the carbs - just placing my 5 cents so the lady does not get frustrated later on in wondering why the weight loss is not happening even though she is not in a deficit.
http://www.bodybuilding.com/fun/fat-loss-blunders-8-reasons-youre-not-losing-body-fat.html
Although bodybuilding.com forum is sometimes somewhat controversial - even the athletes there support the notion of lowering carbs for higher protein and fat for fat loss.
Seems pointless battling this Qs out cause it isn't going to lead to definite answer - best answer at the end of the day = do what works for you - I clearly have seen improvements from my form of diet.0 -
Everyone debating about macros here is missing the point. Your calorie goal is set to lose 2lbs/week, which is an 1000-calorie daily deficit. That's likely too aggressive, and is resulting in a calorie goal that's quite low compared to what your body needs to feel full and satisfied. That's why you keep going over on your macros.
Lower it to 1.5lbs/week max -- with 66lbs to go, that's fine for now, but reduce it again to 1lb/week once you lose the first 15-20lbs. That will give you a higher calorie goal and will increase the number of grams of each macro that you have in your goal, too.
Once you've done that, you can play with the ratios of macros, but that's secondary.
Yes this is key first - I assumed she had the TDEE in check?!0 -
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That isn't true. Calorie in vs out always works. There isn't some magic point of weight loss or leanness where physics and the law of thermodynamics that governs the entire universe just decides to stop. If someone is truly in a deficit and isn't losing weight, it's because of water retention which will eventually resolve itself. If you are eating less then you burn in a day, your body has no choice but to use stored fuel for energy. Eating carbs does not change that fact at any level of leanness or after any amount of weight loss.
Sorry but this simply isn't accurate. Carbs are in no way, shape, or form, "the bane of fat". Calories are what will determine fat gain/losses. Now I agree with others that more protein will help benefit in maintaining lean mass and helping achieve satiation, but it's complete nonsense to say that carbs prevent fat loss. While I don't use ratios as that is somewhat of a inferior way to calculate macro nutrients (I base mine on my weight), There is no reason 40% carbs couldn't induce fat loss if you were in a caloric deficit. If you burn more calories per day then you eat, you'll lose weight. It doesn't matter if you eat no, low, moderate, or high carbs, a deficit is a deficit.Going over protein and fat count is typically fine - carbs are the bane of fat in truth...
From what I see 55% of your daily intake being carb dominant is only beneficial if your goal is gaining weight - im 6'0 and 185lb and aim for 220g carbs during my workout days so that should indicate that your carbs are not the best ratio at present.
Try a 40% Carb, 30% fat, 30% protein - you will most likely have to drop the breads or cakes if that is in your diet - if you want fruits you can replace one of your meals with lean meats or a protein shake.
Hope that helps - pm if you have problems!
You do know that I am trying to make a point stand out, if you look at my suggestion - I still advise 40% carb ratio for the lady asking - when you are losing weight, when it comes down to it, protein tends to stay on the upper end and fats moderate with a lower carb count. What you say on calorie in versus out is true but this only works till a point where the weight will not budge which is why you have to utilise lowering the carbs - just placing my 5 cents so the lady does not get frustrated later on in wondering why the weight loss is not happening even though she is not in a deficit.
http://www.bodybuilding.com/fun/fat-loss-blunders-8-reasons-youre-not-losing-body-fat.html
Although bodybuilding.com forum is sometimes somewhat controversial - even the athletes there support the notion of lowering carbs for higher protein and fat for fat loss.
Seems pointless battling this Qs out cause it isn't going to lead to definite answer - best answer at the end of the day = do what works for you - I clearly have seen improvements from my form of diet.
Not sure the point of posting that. The point is, not losing weight = not in a deficit. Many people support many things but that doesn't mean the rules you claim are a must. A no, bread and cake do nit "have to" be removed.
When people are aiming to lose weight - most, technically want to lose fat around their body - the point i'm getting at is not rejecting the fact that people lose weight via caloric deficit. It's when you get to the point where "stubborn fat" remains, that the utilisation of macros in specific ways will help curb this issue. That is why you have individuals who will drop a good amount of weight and are still skinny fat - a lot will do with both the macro input and workout regime...
Also I advised a no bread/cake because the OP described going over carb macro by simply eating fruits; hence the reason i suggested this.0 -
All you need to worry about is your calories. All you need to lose is a deficit. Hit the goal that MFP gives you, as those are the calories recommended without exercise factored in. If you can't hit it, you need to add higher calorie items to your intake.
The macros are generally lowballed, and it's fine to go over them. Especially with protein, unless you have a kidney disorder. Or sugar, unless you have a medical reason to track it. Or carbs, if once again, you have a medical need to track carbs.
When I first started, I ate 200g+ carbs per day, and lost just fine. Don't sweat your fruit carbs. Eat them.0 -
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People end up skinny fat due to poor training not because they failed to follow a specific macro split.
So you saying that if I go on a deficit eating purely carbs with no inclusion of fats or proteins with a good training routine, I will end up jacked with muscle definition... i think not.
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OP, just to respond simply to your question (there's a lot of politics on these forums) is that staying on/just under your calorie goal is going to make you lose weight.
Try not to get bogged down into macros right now, start by focusing on your overall calorie count.
Personally, I could eat my whole daily intake in one sitting at McDonald's, but I choose to eat lower calorie meals spaced out during the day. Everyone is different and have different goals.
All in all, just focus on the count and the macros balance (protein, carbs and fat) will come in time.0 -
When you have to resort to an extreme scenario to prove your point, in this case, eating 100% carbs with no protein or fats, it shows how invalid your point was to begin with. Eating in that manner is not something anyone would ever do. Therefore the scenario is useless. You are talking about losing stubborn fat with an OP that wants to lose 60 lbs. She should be focused on getting her calories squared away. Even when all you have left to do is lose stubborn fat, you still don't need to do more then get your calories squared away. Again, adequate protein levels helps retain lean mass, but that being said, it still does not require you to go "low carb" to lose even stubborn fat. I'm all for OP eating a little more protein, but that has nothing to do with carbs causing fat loss to slow or stop.
People end up skinny fat due to poor training not because they failed to follow a specific macro split.
So you saying that if I go on a deficit eating purely carbs with no inclusion of fats or proteins with a good training routine, I will end up jacked with muscle definition... i think not.
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When you have to resort to an extreme scenario to prove your point, in this case, eating 100% carbs with no protein or fats, it shows how invalid your point was to begin with. Eating in that manner is not something anyone would ever do. Therefore the scenario is useless. You are talking about losing stubborn fat with an OP that wants to lose 60 lbs. She should be focused on getting her calories squared away. Even when all you have left to do is lose stubborn fat, you still don't need to do more then get your calories squared away. Again, adequate protein levels helps retain lean mass, but that being said, it still does not require you to go "low carb" to lose even stubborn fat. I'm all for OP eating a little more protein, but that has nothing to do with carbs causing fat loss to slow or stop.
^ All of this.0 -
When you have to resort to an extreme scenario to prove your point, in this case, eating 100% carbs with no protein or fats, it shows how invalid your point was to begin with. Eating in that manner is not something anyone would ever do. Therefore the scenario is useless. You are talking about losing stubborn fat with an OP that wants to lose 60 lbs. She should be focused on getting her calories squared away. Even when all you have left to do is lose stubborn fat, you still don't need to do more then get your calories squared away. Again, adequate protein levels helps retain lean mass, but that being said, it still does not require you to go "low carb" to lose even stubborn fat. I'm all for OP eating a little more protein, but that has nothing to do with carbs causing fat loss to slow or stop.
People end up skinny fat due to poor training not because they failed to follow a specific macro split.
So you saying that if I go on a deficit eating purely carbs with no inclusion of fats or proteins with a good training routine, I will end up jacked with muscle definition... i think not.
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I am not sure if anyone mentioned this but it is ok for your ratios to fluctuate. If you eat an apple and your carbs go up to 60%, then you eat a meal with low-moderate carbs and say 4-6oz protein, the carbs will likely drop to 50-55%. Your goal is to be close to your percentages by the end of the day. Your carbs ratio is high, albeit federally recommended, so you shoul be able to stay within you goals as long as you eat a protein at every meal.0
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MFPs default protein is pretty low, especially if you're active and particularly if you're dieting. I wouldn't be concerned at all about being over a paltry 54 grams of protein...probably should shoot for more like 100 - 110 grams anyway.0
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Well you all have given me a lot of information and I thank you for that. I am going to take Vismal's advice and just focus on eating healthy foods and stay within my caloric deficit. I am a preschool teacher and a mom of 3 so I'm pretty active. MFP wants me to eat 1490 calories a day, not counting exercise. I have myself listed as moderately active but I'm probably realistically I'm probably more active but I find this many calories to be too much when I'm eating healthy low calorie foods. I listen to my body and when I'm hungry I eat. I know that ppl say if you don't eat enough your metabolism will slow down but if you look at my diary I am eating and I don't think I'm doing too bad with my food choices. Do you guys think that only eating 1100 calories a day will really slow down my weight loss?!? If so I guess I could try harder to eat more. Also I have celiac disease so I have to eat gluten free so when I do eat bread or pasta it isn't always the best choice but I don't have a choice. I'm trying to do this right so I can get back in shape like I was pre children.0
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I've also lost 16 lbs in 25 days so I must be doing something right.0
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