High protein diet recommendations?
ChelseaRideout
Posts: 25 Member
Hey everyone! It's been a long time since I was last on here. Due to a huge, recent lifestyle change I've lost about 20 lbs since I was last here. About 159lbs to 140lbs give or take a pound.
Since I've come this far I would like to lose another 5-10 lbs and make it to 130-135. My husband has also lost a ton of weight (almost 50 lbs) and we have been eating a very high protein diet aside from loading up on carbs on Saturdays OR Sunday's (free day)
Now I'm here to more accurately see how much my protein intake really is and track my macros which will be my main strategy to this weight loss and somewhat count calories to avoid over eating.
My questions:
What is a good macro ratio for maximum weight loss?
Right now my setting are:
50% protein
30% fat
20% carbs
What whey powders do you recommend?
Aiming for something with at least 80% protein for a meal replacement for breakfast only. (We don't eat breakfast but need a high protein start to the day)
Any weight loss supplements to recommend?
We've been using Xenadrine for a couple months now and we love it and it works great but we're open to try new ones to see if there's something better.
Thank you for any advice/recommendations in advance!
Also, as a perspective for anyone trying to give advice I am:
21 y/o
5'2"
138-140lbs
24-25% body fat
Since I've come this far I would like to lose another 5-10 lbs and make it to 130-135. My husband has also lost a ton of weight (almost 50 lbs) and we have been eating a very high protein diet aside from loading up on carbs on Saturdays OR Sunday's (free day)
Now I'm here to more accurately see how much my protein intake really is and track my macros which will be my main strategy to this weight loss and somewhat count calories to avoid over eating.
My questions:
What is a good macro ratio for maximum weight loss?
Right now my setting are:
50% protein
30% fat
20% carbs
What whey powders do you recommend?
Aiming for something with at least 80% protein for a meal replacement for breakfast only. (We don't eat breakfast but need a high protein start to the day)
Any weight loss supplements to recommend?
We've been using Xenadrine for a couple months now and we love it and it works great but we're open to try new ones to see if there's something better.
Thank you for any advice/recommendations in advance!
Also, as a perspective for anyone trying to give advice I am:
21 y/o
5'2"
138-140lbs
24-25% body fat
0
Replies
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I'd advise basing your macro intake on grams, not on a percentage.
For example as a 140 lb woman looking to cut a bit of weight, I'd recommend somewhere around .7-.8 grams of protein per pound of weight per day (so somewhere around 98-112 grams per day)
Fat should be around 0.3-0.35 grams per pound per day (42-49g)
And the rest of your calories can be whatever you want - carbs, fat or protein.
I don't know what %s those would come out to be, but I doubt it would be anywhere near 50% protein - there's really no need to go that high.0 -
Thanks! I didn't think about that.
With my 50/30/20 ratio it's comes to be:
Protein 174g
Fat 46g
Carbs 70g
So your definitely right on the protein being too high, but I don't wanna replace it with carbs or fat so would the extra protein do harm if I were still hungry?
Also, I think if I just kept my fat and carbs in check and filled the rest in with protein that I wouldn't actually end up eating that much protein because I would be so full... Which would, at the same time, probably cut back my overall daily caloric intake.0 -
Welcome back Chelsea! What an adorable baby!
I'm curious - if you take your high carb days and average them into your high protein days, what do you come up with for average macros? It would be easier for me to shoot for the same macros throughout the week rather than go up and down. (That's just me - if what you're doing works for you, great! I'm just curious.)
For protein powder, I am currently using Biochem Ultimate 100 % Whey protein, Natural, which has no carbs. The Vanilla version does have carbs. Mom has the vanilla and it tastes more artificial to me. This is the least artificial tasting of whey protein powders that I have tried.0 -
ChelseaRideout wrote: »So your definitely right on the protein being too high, but I don't wanna replace it with carbs or fat so would the extra protein do harm if I were still hungry?
May I ask...why?
I mean...ultimately with the gram breakdown you posted above, you'd be fine...you're meeting the minimums of protein and fat, so I guess there's nothing inherently wrong with it. But protein does tend to be the most expensive macro, and going THAT far over the minimum is not going to really benefit you, so it just seems a waste to me.0 -
Why avoid fat? It's an energy source (alternative to carbs) and incredibly satiating. It is possible to overdo protein (an excess of which converts to glucose in your system). Avocado, nut butter, coconut oil, grassfed butter ... all good options! I have similar protein and carb goals as yours but almost double the fat goal. I calculated my macros on iifym.com. Losing steadily!0
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The biggest reason is rather have a protein as opposed to something higher in fat or carbs is to keep me fuller longer. Although more protein would be more calories, I'd eat less rather than a high fat/carb food and eat less often, which I think would cut back my calories in the long run.0
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Why avoid fat? It's an energy source (alternative to carbs) and incredibly satiating. It is possible to overdo protein (an excess of which converts to glucose in your system). Avocado, nut butter, coconut oil, grassfed butter ... all good options! I have similar protein and carb goals as yours but almost double the fat goal. I calculated my macros on iifym.com. Losing steadily!
Thanks for the site! I will definitely check it out. That's why I'm here: to get a better understanding and to see what I should and shouldn't do to reach my goals. I guess I'm afraid of under doing it and I compensate by trying to over do it lol
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ChelseaRideout wrote: »The biggest reason is rather have a protein as opposed to something higher in fat or carbs is to keep me fuller longer. Although more protein would be more calories, I'd eat less rather than a high fat/carb food and eat less often, which I think would cut back my calories in the long run.
Fair enough I think that's a perfectly valid answer.
In the end, find what works for you, and is sustainable long term.0 -
I've done a high-protein, very low-carb, low-fat, low-calorie diet called a Protein Sparing Modified Fast (PSMF). It targets fat while maintaining muscle. It's extreme and intended to be used only short-term. It's difficult for many people, and it's not recommended for women who are pregnant or nursing, which I assume you might be. At some point in the future, try Googling it, look at the Reddit group, and go to Lyle McDonald's Body Recomposition site.0
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Hi ChelseaRidout ~
Welcome back! I myself just came back after a long hiatus. I really need to track my food and workouts again
Congrats on your weight loss, that's awesome!
As far as protein...What about a shake? You can replace one meal, (I usually replace breakfast) any meal any time of the day that’s convenient for your schedule. It's CLINICALLY PROVEN to help people lose weight, increase energy, and provide you with nutrients that your body isn't getting right now, and tastes like a dessert but is more like a SUPERFOOD salad to your body
I love it!!! It curves my cravings for sweets and keeps me full when I need to be. I even drink it for dinner too when I don't feel like cooking
Is this something that would interest you?-2 -
ChelseaRideout wrote: »The biggest reason is rather have a protein as opposed to something higher in fat or carbs is to keep me fuller longer. Although more protein would be more calories, I'd eat less rather than a high fat/carb food and eat less often, which I think would cut back my calories in the long run.
fat makes you feel full longer. protein may up your insulin response, which will make you feel hungry.0 -
ChelseaRideout wrote: »The biggest reason is rather have a protein as opposed to something higher in fat or carbs is to keep me fuller longer. Although more protein would be more calories, I'd eat less rather than a high fat/carb food and eat less often, which I think would cut back my calories in the long run.
fat makes you feel full longer. protein may up your insulin response, which will make you feel hungry.
True! Fat makes you feel full and can actually reduce calorie intake overall. There were many days when I was on a hardcore keto plan where it was a struggle to break the 1300 calorie mark.0 -
Thank you all for your responses. I'll be researching each of your suggestions to see what works best for me. I really appreciate the help!0
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ChelseaRideout wrote: »The biggest reason is rather have a protein as opposed to something higher in fat or carbs is to keep me fuller longer. Although more protein would be more calories, I'd eat less rather than a high fat/carb food and eat less often, which I think would cut back my calories in the long run.
fat makes you feel full longer. protein may up your insulin response, which will make you feel hungry.
For you...not everyone. Please stop propagating this blanket statement as the truth.0 -
ChelseaRideout wrote: »The biggest reason is rather have a protein as opposed to something higher in fat or carbs is to keep me fuller longer. Although more protein would be more calories, I'd eat less rather than a high fat/carb food and eat less often, which I think would cut back my calories in the long run.
fat makes you feel full longer. protein may up your insulin response, which will make you feel hungry.
True! Fat makes you feel full and can actually reduce calorie intake overall. There were many days when I was on a hardcore keto plan where it was a struggle to break the 1300 calorie mark.
People vary on this. Protein makes me feel fuller on fewer calories, but fat is completely useless in that regard. I am hungrier on more fat than I am on a low fat diet. (Most of the carbs I eat are whole grains or whole foods like vegetables and fruit or potatoes/sweet potatoes, and for me they are FAR more filling than fat.) Edit: I don't do low fat because I like many foods with fat, but if I was after being satiated on low calories low fat actually does work well for me, so long as I have protein too.
I wish people would accept that not everyone has the exact same reaction they do.
Anyway, OP, my only concern about your reasons for the higher protein is that lower calories is not always better. You should pick a calorie goal that makes sense (not simply the lowest goal you can possibly manage for a while) and then eat in a way that allows you to feel good and satisfied when meeting that goal. Mine are based on grams per bodyweight as juggernaut outlined above, and I feel good that way, although there's no harm for most people in eating a little extra protein if you feel good and enjoy eating that way.0 -
ChelseaRideout wrote: »Thanks! I didn't think about that.
With my 50/30/20 ratio it's comes to be:
Protein 174g
Fat 46g
Carbs 70g
So your definitely right on the protein being too high, but I don't wanna replace it with carbs or fat so would the extra protein do harm if I were still hungry?
Also, I think if I just kept my fat and carbs in check and filled the rest in with protein that I wouldn't actually end up eating that much protein because I would be so full... Which would, at the same time, probably cut back my overall daily caloric intake.
The only issue I personally had with very high protein percentage ( and mine was about 4O%) was kidney issues. I ended up with back to back stones and even lower kidney function temporarily as one blocked part of the flow. I was told by the doctors to decrease my protein level. I am much more cautious now. By the way I never had kidney problems in 38 years prior to this change in diet. But I might be more sensitive to it than others? Just an FYI.0 -
That is too much protein unless you are lifting heavy. .7-.8 seems right. Have to drink a lot of water.0
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lemurcat12 wrote: »ChelseaRideout wrote: »The biggest reason is rather have a protein as opposed to something higher in fat or carbs is to keep me fuller longer. Although more protein would be more calories, I'd eat less rather than a high fat/carb food and eat less often, which I think would cut back my calories in the long run.
fat makes you feel full longer. protein may up your insulin response, which will make you feel hungry.
True! Fat makes you feel full and can actually reduce calorie intake overall. There were many days when I was on a hardcore keto plan where it was a struggle to break the 1300 calorie mark.
People vary on this. Protein makes me feel fuller on fewer calories, but fat is completely useless in that regard. I am hungrier on more fat than I am on a low fat diet. (Most of the carbs I eat are whole grains or whole foods like vegetables and fruit or potatoes/sweet potatoes, and for me they are FAR more filling than fat.) Edit: I don't do low fat because I like many foods with fat, but if I was after being satiated on low calories low fat actually does work well for me, so long as I have protein too.
I wish people would accept that not everyone has the exact same reaction they do.
Anyway, OP, my only concern about your reasons for the higher protein is that lower calories is not always better. You should pick a calorie goal that makes sense (not simply the lowest goal you can possibly manage for a while) and then eat in a way that allows you to feel good and satisfied when meeting that goal. Mine are based on grams per bodyweight as juggernaut outlined above, and I feel good that way, although there's no harm for most people in eating a little extra protein if you feel good and enjoy eating that way.
Apologies if I was unclear or came across as spouting a blanket statement. I was speaking to my personal experience and a general "you." My experience is not universal, I know that. Biodiverisity is weird like that.
My point was moreso this: try it and see. It can't hurt to experiment with macros to see what supports your health and weightloss goals, whatever that might be. And also, don't be afraid of fat, since it has a place in a healthy diet.0 -
Over 35% of calories as protein us usually seen as excessive.0
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I think your macro percentages/grams look good.
I found that using a food scale and exactly measuring my intake/logging diligently was super helpful....it allowed me to tweak and discover the perfect combination of diet and exercise to lose weight. I lost 2lbs a week for 3 months consistently. I also lost .7% bodyfat every week.
I ate 45-50% of my calories in fat. High protein (about 115g for me), low carb (49g NET CARBS).
I found that measuring and eating 1lb of (non-starchy) veggies daily was the winning element to my fat loss.
High fiber was key! 35-45g daily.
Question for you, how did you calculate your current bodyfat %? It seems to me that you are already at a good bodyfat percent, unless you are not using a very reliable measuring method.
The amount of calories you eat daily naturally falls into place when you meet your macro goals, IMO! If you exercise more than a moderate amount, you'll need to add a little more calories.
Have you taken your body measurments....particularly your waist and hips?
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I have to agree with lemurcat12. I know you guys didn't mean any harm regarding "fat fills you up". I'm sure it is true for most but as for myself; protein tops anything for filling me up! I could eat a big bowl of buttered noodles (carbs and fat) and immediately be hungry 30 minutes later as opposed to about 4-6 ounces of chicken breast and be satisfied for about 3-4 hours.0
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[/quote] The only issue I personally had with very high protein percentage ( and mine was about 4O%) was kidney issues. I ended up with back to back stones and even lower kidney function temporarily as one blocked part of the flow. I was told by the doctors to decrease my protein level. I am much more cautious now. By the way I never had kidney problems in 38 years prior to this change in diet. But I might be more sensitive to it than others? Just an FYI.[/quote]
My percentages for carbs and fat of my daily caloric intake derive from a grams per body weight calculation (140lbs x .33 = fat (g); 140lbs x .5 = carbs (g)) it leaves me with a large number for grams of protein but I know I'll never be able to meet that. I just meet and carbs and fat and eat protein to my fill. Probably around 105-112g per day.
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105-112g protein for your size is probably about right, anyway. Don't be afraid of fat cals! Especially nuts, avo, olive and coconut oil, ghee or butter, salmon.
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For me personally, the 40% protein/40% carbs/20% fats seemed to work best. Macro splits vary person to person based on activity, intake, goals, etc. so this is a mere alternative option based on personal experience and feedback from others with the same split. Enjoy!0
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Sounds like you know what you are doing. Great information in this thread. I always go with what makes me feel more full. Optimum Nutrition is great for whey. Great flavors. Love it in my cereal in the mornings. Xenadrine is really a waste of money. Cheaper just to drink espresso/coffee/tea after each meal/preworkout if you want that feeling.0
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mattyc772014 wrote: »Sounds like you know what you are doing. Great information in this thread. I always go with what makes me feel more full. Optimum Nutrition is great for whey. Great flavors. Love it in my cereal in the mornings. Xenadrine is really a waste of money. Cheaper just to drink espresso/coffee/tea after each meal/preworkout if you want that feeling.
I thought about getting ON, but comparing them side by side, the GNC Amp is exactly the same accept lower sodium and a few bucks cheaper. Less flavor options, but anything with a chocolate flavor is good for me! Haha I have yet to buy anything and have done a lot of research trying to find the highest protein content for the best price. Also looking for quality protein isolates instead of concentrates. ON and gnc Amp are both top on my list.
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I love ON for the flavors. Rocky Road is my fave. I personally think lean chicken, beef and eggs are the best quality proteins. Supplements are there when you need a filler. 0
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I have to 2nd Lemurcat's statement - for me anyway, carbs were the key to dropping weight and increasing my lifts come gym time. I tried the low-carb thing... Not for me, I'm currently on the 40/40/20 and sitting right around 9% and maintaining.0
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BodyTech has the same formula as ON and was made by ON until recently. It costs a lot less.
I upped my carbs and feel tons better. I can't say I notice more energy but it seems like I'm not as scatterbrained. I have no idea if that has anything to do with increasing my carb intake but both happened at about the same time.0
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