Protein help
elizabethymartin
Posts: 198 Member
I've just started to try this. I'm not having a carb issue -which was shocking to me- but am having an overall hard time meeting my calorie goal and /or my protein goal w/ out going over on my fat. I don't want to eat plain chicken or bunch of deli turkey everyday! I want stuff on it = fat. I love dairy protein = fat and low fat versions are too sugary and often over processed. I love nuts and nut butter = fat. Cheese , cottage cheese...yum yum FAT. Any protein suggestions that are tasty and naturally lower in fat? If love to hear what u all eat. Thank you!
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Where did you get your numbers from? MFP? iifym? Somewhere else?
I personally focus on protein and calories. I let my carbs and fat fall where they may at this point.0 -
The ratios in this forum. Then calculated w/ my hrm. I was thinking id do the same. Just focus on protein and work on the others once I have that down. Was just looking for some high protein ideas. I don't eat nearly enough of it!0
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Protein bars, protein powders, homemade chicken/Tuna/ salad (with light mayo) nuts, eggs, cheese0
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Check out this list from ET&P group:
http://community.myfitnesspal.com/en/discussion/926789/protein-sources0 -
Hi,
Try mixing meat with beans. Chili is a good option with ground chicken. I have the same issue with fats. Just makes everything more tasty!0 -
I have the same issue. The only suggestion i have is to resort to Whey protein powder ... a high quality one with very little or no added sweeteners.0
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Thank you all. Truly. To be honest, I don't love protein. My husband does. He'd eat animal and nothing else. I wish I could eat carbs, cheese and vodka exclusively and still be healthy and thin. That's the willy wonka factory of my dreams....0
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Protein powder is what helps me. I add some to my yogurt. I usually do a protein shake. Egg whites are another low fat, low calorie, high protein thing to eat.0
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Protein at every meal & snack. Build the meal around protein.
I eat eggs and cereal (with milk) almost every morning.
Lunches and dinners I have chicken or wild game- at least 4 ounces.
Snack 1- protein powder- most often a shake after my workout. With half milk and half water.
Snack 2- depends. Cottage cheese sometimes, string cheese, more meat.
I only reach my protein goals if I start with protein at breakfast and get it in at every meal. I use primarily chicken and wild game because its very high in protein but lower in calories (compared to beef).0 -
elizabethymartin wrote: »The ratios in this forum. Then calculated w/ my hrm. I was thinking id do the same. Just focus on protein and work on the others once I have that down. Was just looking for some high protein ideas. I don't eat nearly enough of it!
Do you mean HRM for getting daily burn figures?
Unless you mean a Fitbit that happens to have a HRM on it - that is totally invalid calorie estimate from a HRM.
The formula used to estimate calories from HR is ONLY valid for steady-state aerobic exercise, same HR for 2-4 min.
The farther you get away from that - the more inflated the value - either direction, up or down.
So daily living is not in the exercise zone at all, therefore invalid use of the formula and calorie burn has no bearing.
Fitbit gets around this because under exercise level is step-based calorie burn, and calculated BMR level too for non-moving time.
They all fail when the direction is increased HR that is up and down say for lifting or intervals.0 -
So... I'm confused. I should go by my Fitbit? It's is an hr.0
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So the HRM you are talking about is a Fitbit - which is not a traditional HRM since it has normally 3-5 sec logging and doesn't even use HR-based calorie burn for daily activity stuff.
People have been known to wear their normal HRM all day long hoping to get a good estimate of calorie burn daily - that was the HRM usage I was talking about was invalid.
Fitbit doing step-based daily activity that happens to have a HRM also is different matter - yes that should be used.
And corrected if need be if doing weight lifting.0 -
hate to hijack but Heybales how should we adjust for weight lifting?0
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Thank you for the info. Don't hate me, but I'm not hungry enough to eat all these calories (healthfully). Don't get me wrong, I could have five cocktails and a trough of pasta. But that's not going to help. This is harder than I thought. The protein keeps me fuller longer and I'm not hungry. This def an adjustment.0
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Many recognize that with eating level at reasonable - you can get all your nutrients in easily.
So they follow the 80/20 rule which applies to many aspects of life actually.
80% of calories focused for nutrition so you don't become vitamin/mineral deficient.
20% of calories for enjoyment for calories so you don't become caloric deficient.
Both deficiencies can take awhile to show up negative side effects - but they will eventually. And sometimes those effects are bad and hard to get out of, for both of them.
So eat up!
And ya - 30% protein at maintenance is a tad overkill - if you need it to help feel satisfied because the increased calories isn't enough - and you have no liver problems, or money problems eating that high - then go for it, can't hurt even if no specific help at that level.
0.82 g / lb of body weight is max you'd need.
As you go into a deficit, protein needed more than, so same level, but now % will be higher with eating less.0 -
justsayinisall wrote: »hate to hijack but Heybales how should we adjust for weight lifting?
Using Fitbit database to manually log the workout which will overwrite the Fitbit estimate.
Weights is the traditional 2-5 sets, 5 - 15 reps, 2-4 min rests.
Circuit training is the 2-4 circuits, 15-20 reps, 1 min or less rests.
Calisthenics is the over 20 reps, many times bodyweight, less than 1 min rests between movements.
That last one is also closer to cardio, so HR-based calorie burn while inflated isn't going to be bad for a likely 20-30 min workout.0
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