Not enough protein?
Ruskinbarb
Posts: 33 Member
Your thoughts and some feedback, please.-
I've been eating lchf for 2 months and I think I have most things figured out. I have my macros set at 5% carbs, 75% fat and 25% protein, and I usually eat between 1300 and 1700 calories/day. However, I often eat less than 20% protein, some days it's as low as 12%. I'm having a hard time getting the protein to 25% without going high on my fat and calories. Does my low protein percentage effect my rate of fat loss? I do light cardio exercises several days a week and light weight bearing exercises too, so I hope I'm not losing muscle. If I'm not eating enough protein, am I slowing down my weight loss and is the weight I'm losing really muscle mass? I've taken measurements and nothing has changed. I'v lost about 7 lbs in eight weeks.
I've been eating lchf for 2 months and I think I have most things figured out. I have my macros set at 5% carbs, 75% fat and 25% protein, and I usually eat between 1300 and 1700 calories/day. However, I often eat less than 20% protein, some days it's as low as 12%. I'm having a hard time getting the protein to 25% without going high on my fat and calories. Does my low protein percentage effect my rate of fat loss? I do light cardio exercises several days a week and light weight bearing exercises too, so I hope I'm not losing muscle. If I'm not eating enough protein, am I slowing down my weight loss and is the weight I'm losing really muscle mass? I've taken measurements and nothing has changed. I'v lost about 7 lbs in eight weeks.
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Replies
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Easy answer is Premier Premade Protein Shakes, 30 grams protein per 11 ounce shake. Available at Costco in Vanilla or Chocolate. Next is Pro7ein powder.. Add it to the Premier shake to increase the protein in the shake.0
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I struggled with this too but seem to be doing better with it now. I do find it a challenge to balance the macros. We have our main meal around 1pm and then when I go to eat again around 7 pm I usually enter a whole heap of foods that I *could* eat, look at the macro totals for the day, and eliminate foods that don't fit the macros. I guess it's a strange way to plan a meal and I've ended up eating things like 'just spinach and cold roast chicken', but it's helped me. I eat alone for that meal though, which probably helps me to do as I please.
My diary is open if you want to look at it and I'm very happy to answer any questions. I use grams rather than percentages so I can't comment specifically on what you're achieving.0 -
Losing almost 1 lb per week seems like great progress at that calorie intake. I wouldn't change a thing.
Most studies I've read have found no muscle loss with a LCHF diet. That's the supposed "metabolic advantage."0 -
Lrdoflamancha wrote: »Easy answer is Premier Premade Protein Shakes, 30 grams protein per 11 ounce shake. Available at Costco in Vanilla or Chocolate. Next is Pro7ein powder.. Add it to the Premier shake to increase the protein in the shake.
Protein shakes...thanks, hadn't thought of that!0 -
GrannyMayOz wrote: »I struggled with this too but seem to be doing better with it now. I do find it a challenge to balance the macros. We have our main meal around 1pm and then when I go to eat again around 7 pm I usually enter a whole heap of foods that I *could* eat, look at the macro totals for the day, and eliminate foods that don't fit the macros. I guess it's a strange way to plan a meal and I've ended up eating things like 'just spinach and cold roast chicken', but it's helped me. I eat alone for that meal though, which probably helps me to do as I please.
My diary is open if you want to look at it and I'm very happy to answer any questions. I use grams rather than percentages so I can't comment specifically on what you're achieving.
I've been eating as low as 39 grams and as much as 88 grams but my goal is about 110 grams. I've considered a side of lean and low calorie roasted chicken breast with whatever I eat for dinner but honestly, really tired of dry chicken...0 -
It's hard to tell what we each need isn't it? But as wabmester said, if you're losing weight steadily you must be doing something right. And probably your body will ask for more if it needs it.0
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Yes, wabmester and Granny, I'm losing, so I must be doing something right. Thanks for your reassurance! I think I do a lot of second guessing and need to really fully trust the process. I have a lot to learn!0
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The problem with getting too little protein is that you'll lose muscle instead of fat. 4oz of chicken breast has 22g of protein and is low in calories. You can make a high fat sauce to go with it.
Fage greek 2% yogurt has 10g of protein, 4g of carbs for half of the small container. I make a smoothie with that, 3/4c almond milk, 1/4c of heavy cream, and then some kind of flavouring. If I have the carbs available then I add about 75g of frozen strawberries (about 4 net carbs).0 -
Thanks, cdn_beaver, a smoothie sounds delicious too!0
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One of the best foods for higher proteins and lower fat would be venison if that is available to you.0
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I've had turkey around to help get a little more protein to help balance macros. Other than that, it takes some experimenting. Mix up your meals with some less fatty meats.
Cook a whole chicken -- I use this recipe http://everydaypaleo.com/easy-and-amazing-roast-chicken/ -- and you get juicy chicken breasts, drums, and thighs, made all the tastier by a little bit of crispy, salty skin. Seriously, it's awesome.
Another option is to drop the BPC in the mornings, if you can. Maybe trade it for something like eggs. Or find some protein to add to it.0 -
The actual grams of protein you eat are more important than percentages. Shoot for a range of adequate protein (for me this is 75-100 g/day), and a range or maximum number of carbs that is acceptable to you. The rest should be fat.0
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