Frustrated.... I need more protein... less carbs/fat.
HerNaturelleHigh
Posts: 7 Member
Hello everyone!
This is my first time posting. I recently hired a personal trainer and she put me on a flexible diet... but I need to stick to these numbers daily:
Calorie intake - between 1735 and 1750 (I am breastfeeding)
Protein - 175g
Carbs - 165g
Fats - 55g
So far in the 4 days of using this app I see myself with a higher carb percentage and I keep going over my fat by a few grams. My protein has the lowest percentage but I have been eating foods with protein. The thing is these foods also have the tendency to have a lot of carbs... Any advice on which foods to consume to get the protein up above the carbs and fats. I have been looking on Google and I'm having a bit of trouble finding foods and recipes.
This is my first time posting. I recently hired a personal trainer and she put me on a flexible diet... but I need to stick to these numbers daily:
Calorie intake - between 1735 and 1750 (I am breastfeeding)
Protein - 175g
Carbs - 165g
Fats - 55g
So far in the 4 days of using this app I see myself with a higher carb percentage and I keep going over my fat by a few grams. My protein has the lowest percentage but I have been eating foods with protein. The thing is these foods also have the tendency to have a lot of carbs... Any advice on which foods to consume to get the protein up above the carbs and fats. I have been looking on Google and I'm having a bit of trouble finding foods and recipes.
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Replies
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Open your food diary and people can help you figure out where to make adjustments.
Are you vegetarian?0 -
Sardines packed in water, beef jerky, tuna, canned chicken, grilled chicken, grilled tilapia (fish)0
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Eggs, tuna, chicken breast, firm tofu are my protein go tos. Veggie-rich omelets for breakfast, big salads with hard boiled eggs, or tuna for lunch, and chicken breast (usually slow cooked in a crock pot of some spicy stew concoction for me...) or stir fry veggies with tofu for dinner0
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Ooo, forgot eggs. They're on of my staples, also.0
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Use egg whites along with whole eggs. The whites pack a lot of protein without the fat and mixing with whole eggs still leaves the nice fat taste. Skip cheese to reduce fat. Chicken is high protein and low fat.0
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High protein greek yogurts. Protein shake, you can even get ISO (low carb/fat)0
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rosebarnalice wrote: »Eggs, tuna, chicken breast, firm tofu are my protein go tos. Veggie-rich omelets for breakfast, big salads with hard boiled eggs, or tuna for lunch, and chicken breast (usually slow cooked in a crock pot of some spicy stew concoction for me...) or stir fry veggies with tofu for dinner
I'll give the stir fry veggies with tofu and veggie omelette a try this week!0 -
Any recommended snacks ? Besides protein bars and protein shakes...0
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175g of protein is WAY overkill IMO.
But yeah... white fish, canned tuna, plain 0% Greek yogurt, chicken breast, shrimp, low fat ham, beef jerky, egg whites.
I know for a fact that I'd never be able to stick to such a diet. I can do 130-140g, but this is crazy.0 -
When I ate meat/animal products, eggs were my absolute go too for protein! Egg whites and a good high protein plant based protein powder/drink were a good boost! I was also a fan of turkey jerky and chicken jerky and greek yogurt, all good protein sources! I would stay away from farm raised fish like Tilapia though
but anything wild caught (fish) is great! For vegan protein sources there are a lot of veggies that have even more protein than meat; e.g., spinach has 49% protein, kale 45%, broccoli 45% mushrooms 38%. Tofu is excellent, I am a fan of Boca burgers (although they are processed) they have minimal ingredients and will get you a good protein number. Also beans are great protein. Hope this helps 
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Any white cheeses, peanut butter, whole wheat crackers, almonds those are my go to snacks.0
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175g of protein is WAY overkill IMO.
But yeah... white fish, canned tuna, plain 0% Greek yogurt, chicken breast, shrimp, low fat ham, beef jerky, egg whites.
I know for a fact that I'd never be able to stick to such a diet. I can do 130-140g, but this is crazy.
I agree, what's the next step of the process? Sell you products to help meet your protein goals?0 -
Me also!!!0
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HerNaturelleHigh wrote: »Any recommended snacks ? Besides protein bars and protein shakes...
Low fat string cheese, cottage cheese, nonfat Greek yogurt, and the previously mentioned beef jerky. I like almonds too, but they up your fat.
That is a high protein goal. I struggle with 100 grams a day and many days I'm still playing catch up in the evening.0 -
Something I have noticed in the forums is that fat doesn't seem to matter much in weight loss. I've lost 70 lbs using MFP, and I totally disregarded fat and concentrated on calories, protein, and fiber. Do what you like, but maybe if you have one less thing to monitor/worry about, it would be easier.
Also, protein shakes are your friends--my morning shake has 46 g of protein for 360 cal, which is pretty fundamental in meeting my macros. Unsweetened whey and hemp proteins work well. Good luck!0 -
175g of protein is WAY overkill IMO.
But yeah... white fish, canned tuna, plain 0% Greek yogurt, chicken breast, shrimp, low fat ham, beef jerky, egg whites.
I know for a fact that I'd never be able to stick to such a diet. I can do 130-140g, but this is crazy.
I agree. I am also breastfeeding, and doing great with 100g protein (I'm also 5'1" and 145 lbs ... so you may need a bit more depending on your stats).
Also watch your calories - 1750 may be a bit low, to be honest. If you are exclusively breastfeeding, that uses about 500 calories. Then you're exercising as well (I assume, if you're working with a trainer
) So be aware of your milk supply and energy levels, and be willing to accept a slower rate of loss if necessary. Some women lose weight easily while lactating, others have a harder time. 0 -
HerNaturelleHigh wrote: »Hello everyone!
This is my first time posting. I recently hired a personal trainer and she put me on a flexible diet... but I need to stick to these numbers daily:
Calorie intake - between 1735 and 1750 (I am breastfeeding)
Protein - 175g
Carbs - 165g
Fats - 55g
So far in the 4 days of using this app I see myself with a higher carb percentage and I keep going over my fat by a few grams. My protein has the lowest percentage but I have been eating foods with protein. The thing is these foods also have the tendency to have a lot of carbs... Any advice on which foods to consume to get the protein up above the carbs and fats. I have been looking on Google and I'm having a bit of trouble finding foods and recipes.
Doesn't sound flexible at all to me. You don't need to anything. You will want a diet that keeps you happy and energetic and that you can easily stick to. Too little fat and way too much protein, no wonder you struggle. What problems did you have with the default MFP gave you? If you can pinpoint that, maybe we can offer more help. Personal trainers aren't usually the best to give advice on anything except training.0 -
175g of protein is WAY overkill IMO.
But yeah... white fish, canned tuna, plain 0% Greek yogurt, chicken breast, shrimp, low fat ham, beef jerky, egg whites.
I know for a fact that I'd never be able to stick to such a diet. I can do 130-140g, but this is crazy.
i would tend to agree.
Try pre-logging OP, so you are closer to your goals by the end of the day.0 -
Mystical64 wrote: »Any white cheeses, peanut butter, whole wheat crackers, almonds those are my go to snacks.
fat, fat, carbs, fat primarily for those...0 -
TavistockToad wrote: »Mystical64 wrote: »Any white cheeses, peanut butter, whole wheat crackers, almonds those are my go to snacks.
fat, fat, carbs, fat primarily for those...
you need fat in your diet as well. And there is protein in everything but the crackers.0 -
My first thought is this range is very limited. Would anything bad happen if you widened it a bit, such a 1700-1800? Trying to always hit a bulls eye is kind of hard.
Also the macros should be estimates. If you're + or - a little, it should not matter in the long run. Not to mention the math does not work:
175 * 4 = 700
165 * 4 = 660
55 * 9 = 495
Total 1855 cals
With these numbers if you hit your macros perfectly you're going to be 100 over in calories. If you're over by a 'few grams' it really should not mater. If you need to increase your protein with little impact on fat/carbs look for lean meats. Increase the portion of meat (assuming you are not vegetarian) with meals. Drink lowfat/fat free milk. Lowfat/fat free yogurt.
You do need fat. Going below 50-55g fat is perhaps a bad idea. The protein seems high, and for the carbs it just depends. Some prefer a lower level of carbs while some prefer higher.HerNaturelleHigh wrote: »Hello everyone!
This is my first time posting. I recently hired a personal trainer and she put me on a flexible diet... but I need to stick to these numbers daily:
Calorie intake - between 1735 and 1750 (I am breastfeeding)
Protein - 175g
Carbs - 165g
Fats - 55g
So far in the 4 days of using this app I see myself with a higher carb percentage and I keep going over my fat by a few grams. My protein has the lowest percentage but I have been eating foods with protein. The thing is these foods also have the tendency to have a lot of carbs... Any advice on which foods to consume to get the protein up above the carbs and fats. I have been looking on Google and I'm having a bit of trouble finding foods and recipes.
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If your trainer is suggesting for you to have 175 grams, this can be done! A really easy and low calorie way to get more protein is your diet is through WHEY protein. Whey protein is typically a powder that can be made with water or milk. The brand of protein I use has 24 grams of protein and 120 calories for one scoop. I also find protein in eggs, egg white, chicken breast, pork, lean red meat, etc. After the birth of my daughter, I had 85 pounds to lose. I lost it by counting calories, increasing my protein and eating less carbs. Good luck!0
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cushman5279 wrote: »When I ate meat/animal products, eggs were my absolute go too for protein! Egg whites and a good high protein plant based protein powder/drink were a good boost! I was also a fan of turkey jerky and chicken jerky and greek yogurt, all good protein sources! I would stay away from farm raised fish like Tilapia though but anything wild caught (fish) is great! For vegan protein sources there are a lot of veggies that have even more protein than meat; e.g., spinach has 49% protein, kale 45%, broccoli 45% mushrooms 38%. Tofu is excellent, I am a fan of Boca burgers (although they are processed) they have minimal ingredients and will get you a good protein number. Also beans are great protein. Hope this helps
Curious - where are you getting the protein percentages for those veggies? A quick google search tells me 100g of spinach has 2.9g of protein. I'm no mathematician, but I know 2.9/100 is not 49%. Not even close. I figure you must be looking at it as a percentage of calories rather than volume, so there's 23 calories per 100g of spinach, and yes, 2.9 g of protein accounts for appx 11.6 of those calories - about 50%; BUT keep in mind that's still less than three grams of protein in a 100g of spinach. Not a very efficient way to get your protein. (point of reference - 100g of chicken breast has 31g of protein and 165 calories - that's 75% of calories from protein. Tuna gets 65% of its calories from protein. Yes some meats have a lower ratio of protein/calories than veggies, but that's mostly because veggies are predominantly water, and most meats have some healthy, essential fats involved; veggies are typically fat free, or very very low in fat. Water is obviously lower in calories than fat )
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Mystical64 wrote: »TavistockToad wrote: »Mystical64 wrote: »Any white cheeses, peanut butter, whole wheat crackers, almonds those are my go to snacks.
fat, fat, carbs, fat primarily for those...
you need fat in your diet as well. And there is protein in everything but the crackers.
i didn't say there wasn't protein in them, its just not the primary macro. i also know that you need fat in your diet, but the OP was asking for protein based snacks... nothing you list is high in protein.0 -
I have a hard time with protein as well. I do lots of eggs/egg whites, black beans, chicken, and I add greek yogurt to pretty much everything I can haha! It goes nicely in spaghetti sauce, sloppy joes (mine are veggie based/ground beef), I even add an ounce or two into my eggs when I scramble them for the extra protein. It all adds up!0
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Egg whites, skinless/boneless chicken breast, turkey breast, beans (the average amount of protein in eight different beans -- white, adzuki, pinto, kidney, black, navy, garbanzo and lima -- is 15 grams. White beans have the most protein, with 17.42 grams in 1 cup. Lima beans are at the bottom of the list, with 1 cup containing 10.32 grams. The others have 15 to 17 grams of protein in 1 cup), fish all of kinds but some are higher in fat than others (orange roughy, tuna, pollock, mahi mahi, cod, hake, haddock, sole and flounder are the least fattiest). However, you have to be aware of the amount of sodium that some of these items pack.
I will agree that 175 grams of protein may be a bit much for you. I'm assuming your a female and, although you should increase your daily intake while breastfeeding, 175 grams seems excessive. I'm a 6'1, 210 lb male and I don't consume that much protein on a daily basis. You might want to consult a nutritionist and not rely on your personal trainer, who might not have much knowledge in nutrition.0 -
175g of protein is WAY overkill IMO.
But yeah... white fish, canned tuna, plain 0% Greek yogurt, chicken breast, shrimp, low fat ham, beef jerky, egg whites.
I know for a fact that I'd never be able to stick to such a diet. I can do 130-140g, but this is crazy.
If that is a minimum, it definitely is overkill even for a man. For a woman....overdrive overkill. I generally stick between 30-60g per meal, with 60 being the high end. Your trainer might be wanting you to just strive for that, to keep your protein intake up, but the body can only metabolize so much during protein synthesis. Any extra is just used as energy: it is turned into energy or gets stored somewhere.0
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