How to up protein intake without overdoing calories?
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Cottage cheese is a great source3
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nicholelwolfe88 wrote: »Well, that's helpful! So, as long as I'm hitting around the 100g mark for protein I'm in good shape? Well 76g is still a bit shy of even the 0.6 mark, so...sub out some carbs for protein basically, right?
Sure. I go for 100g daily in maintenance, at 5'5" and weight in 120s.
I'm one that said 0.6-0.8g/pound of goal weight earlier . . . I'd point out that exactly how much per pound is a matter of great dispute here and everywhere. For women roughly our size, you'll see everything from the 40g region, to well over 100, even when we're talking goal weight in pounds as the base. It's practically a religious war.
Many people would say 76g is fine for you. Notice that pretty much everyone here is saying 166 is overkill.
The 0.6-0.8g/goal-pound is what I use after reading a bunch of research papers, and wanting to be conservative, especially as a vegetarian (some of my protein sources are lower-quality, in terms of essential amino acids), and in light of the fact that I'm a li'l ol' lady who's ill advised to lose muscle mass if it's avoidable - demonically hard/slow to gain back at my age (61 y/o), and one of the things that stands between me and a permanent move to assisted living.
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this is what works for me, 1 gram of protein for every pound of lean body mass, 20 % and up to 30 % of your calories come from fat, and the rest of your remaining calories you fill in with carbs0
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nicholelwolfe88 wrote: »I started tracking my macros recently and am realizing that my protein intake is not up to par, even when I am consciously making an effort to eat more protein-rich foods (meats, beans, nuts, dairy, eggs, etc.) How do I up my protein intake without going overboard on calories? Anyone know of some good sources of high protein that's lower calorie?
Minimize the fat content or the carb content..........
Nuts = more fat than protein.
Dairy - choose low(er) fat. Greek yogurt is a great choice.
Beans = protein + carbs. Fiberous and very good for you, but maybe use a mixture of meat + beans.
For eggs - use a mix of whole eggs + egg whites0 -
Eat less of other things? Alternatively Choose leaner portions of meat, supplement with whey or casein and eat egg whites.0
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RuNaRoUnDaFiEld wrote: »Cottage cheese is a great source
Bleh. Another thing I don't like. But this isn't about me.
I aim for 100g minimum and try to get to 125g. But I'm a lot bigger than you and that may be at the low end for me.0 -
I agree with needing less protein, but I think about 76 would be better. I'd shoot for 130 but definitely at least .6g per pound of body weight. Take a look at your diary and see where you'd feel comfortable dropping a few carbs. It's different for everyone. I like to drop fruit and grains and keep in sugar and a dessert
I think the opposite approach would work better for me. The only place I crave sugar is in my morning coffee really. Can't seem to kick the sugar and creamer in my coffee. (But only one cup a day, soooo...not that bad.)0 -
Whey protein mixed with unsweetened coconut milk is my go-to morning drink. Lately, have have been rocking TRUProteins Clean. Whey. 96 calories for 20 gms; 67 calories for 12 oz; about an inch of ripe banana (if you can't stand it plain) adds about 40 additional calories. (200 calories). 3 hard boiled eggs offer up 18 grams of protein and 234 calories. Here are some other ideas: http://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html
Thanks for the tip. Coconut milk is my new favorite. I'll probably add the banana, just because they're delicious and I doubt I'll take to it plain. I love my fruit.0 -
cerise_noir wrote: »Not sure if this has been mentioned yet (quick skim reading), but you may not want to rely on nuts for protein if you're looking for lower calorie options. Nuts are better for your fat macro.
Go for lower fat/no fat dairy, protein bars, quark, lean meat, jerky, seafood, canned tuna.
I usually steer clear of protein bars and jerky because I have to watch my sodium intake. I have high blood pressure and my doc recommended lowering my sodium. And what is quark?0 -
"Meats, beans, nuts, dairy, eggs" are not created equally. I mentally put beans and dairy in the carb category, and nuts and whole eggs in the fat category. It's a perk that they contain protein, but when I'm trying to hit my protein goal, I go directly to meat and egg whites.
You might find that replacing carb calories for protein calories makes you feel less hungry, and it might even make you crave carbs less. Good luck!1 -
nicholelwolfe88 wrote: »Tacklewasher wrote: »Might not be the answer you want, but if I'm low on my protein for a day, I will grab a protein shake.
The one I use is 35g of protein for 150 cals. So only 10 cals doesn't come from the protein itself.
But this is not a daily thing for me, just when I see I'm not going to hit my numbers.
What is your protein goal and how close to you get to it?
My protein goal is 166 grams which is 1g protein per pound of body weight (at the moment). I know that number will continue to change as I progress, but that's where I'm at right now. Yesterday, my protein intake tallied up to 76g with most of that coming from chicken breast, lean ground beef, string cheese, low fat deli ham, and peanut butter. I think if I learn how to substitute some carbs (like whole wheat pasta, rice, and bread) for some protein sources I'd be in good shape as my carb intake was a little higher than my goal. Amazing how carbs add up so quickly!!!! I'm a big pasta and bread lover. I've already tried substituting quinoa for brown rice, and I know zoodles and spaghetti squash are good pasta alternatives. Are there any other substitutes for starchy carbs? And calorie-wise, my goal is to stay between 1800-1900 per day because I do workout for about an hour 3-5 times per week. Plus, I hate feeling hungry and I'm afraid if I start out lower than that right off the bat, I will feel hungry all the time and...yeah, that never works IMO.
That is a lot of protein. What are your stats and what is your goal?
I'm 6'4" 230 lbs and that is my approximate protein intake.
Barilla makes pasta with protein added as do many other labels. My go to for extra protein is via powder or chicken breast. Sounds like you're rockin this, just need to get the timing down to get your satiety reigned in.0 -
Another way to sneak in protein is to look for higher protein breads & pastas. Flatout or Tumaro's wraps, Dave's Killer Bread, Thomas Light or High Protein English muffins, Barilla Plus or bean/edamame pastas. All of these add up to quite a bit of extra protein if you use them to replace similar items that are already on your menu.0
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Are you meeting your calorie goal? If so, Since you're low on protein, you are over on carbs and/or fat. Look to see where those extra macros are coming from, then figure out where you can cut back to make room for more protein. Protein & carbs each have 4 cal per gram, fat has 9 cal per gram, so it's easy to swap.0
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My Human Nutrition textbook lists RDA for protein at 0.8 grams per kg of body mass for non-athletes. Athletes need more but 1 gram per pound is above even the highest listed category. 1.2-1.4 for athletes in maintenance, 1.6-1.7 for building muscle through resistance training.
Translated to lbs, (1.7 grams/kg) x (1 kg/2.2 lb) x weight (or for the less math-inclined, divide your weight by 2.2, then multiply by somewhere between 0.8 and 1.7, depending on your goal). Using myself as an example, I'm not an 'athlete'. 135 / 2.2 = 61.36 x 0.8 = 49.1 grams of protein. It doesn't even end up at half of my weight in pounds.
(The text says this amount is based on recommendations from the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports medicine.)0 -
FreyasRebirth wrote: »My Human Nutrition textbook lists RDA for protein at 0.8 grams per kg of body mass for non-athletes. Athletes need more but 1 gram per pound is above even the highest listed category. 1.2-1.4 for athletes in maintenance, 1.6-1.7 for building muscle through resistance training.
Translated to lbs, (1.7 grams/kg) x (1 kg/2.2 lb) x weight (or for the less math-inclined, divide your weight by 2.2, then multiply by somewhere between 0.8 and 1.7, depending on your goal). Using myself as an example, I'm not an 'athlete'. 135 / 2.2 = 61.36 x 0.8 = 49.1 grams of protein. It doesn't even end up at half of my weight in pounds.
(The text says this amount is based on recommendations from the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports medicine.)
1.4 grams per Kg equates to roughly 0.65 grams per Lb of my body weight (around 120 grams give or take)...which is about what many people have been saying (0.6-0.8 grams per Lb of body weight)...I lean towards the lower end in maintenance...there is a benefit to a higher protein intake when cutting weight to preserve lean mass so I lean towards the higher end when cutting.
I would use the term "athlete" loosely for myself, but I'm very active.2 -
2x RDA has been found to be protective of lean mass in a deficit.
That said, "per lb of bodyweight" in recommendations generally stands in for "per lb of lean mass" since lean mass is harder to measure than weight.
So... if you're aiming for 0.8g to 1g per lb of lean mass at normal bodyweight, which I think most of us will agree is probably enough protein to aim for... @AnnPT77 "goal" of 0.6g to 0.8g per lb of goal weight sounds like a reasonable proxy.
In any case, you know what? Magically it seems that for ***MOST*** people 100g to 150g of protein falls within all these numbers. It certainly does for me!
So, I try to find a low cal protein shake if I am under 100g for the day.
And I stop looking for ways to use Greek yogurt if I've already hit 150g!
Simplez!2 -
nicholelwolfe88 wrote: »Well, that's helpful! So, as long as I'm hitting around the 100g mark for protein I'm in good shape? Well 76g is still a bit shy of even the 0.6 mark, so...sub out some carbs for protein basically, right?
Go by 1g per pound of LBM. I weigh 202, and my LBM is 122. I aim for 130g per day. If you know your BF%, just calculate your lean body mass. Sorry if you already posted your stats. I didn't read everything.0 -
Soy, nut butters, pork, quinoa, sunflower and pumpkin seeds I understand all have protein.
Successgal1: Can you post your delicious turkey lentil vegetable stew recipe? Thank you!
Tacklewasher: I do Premiere, as someone else posted above, 30g protein, 160 calories. Which brand do you use that has 35g protein with 150 calories. Thank you!
Lizarking: "dead animals" omg ew0
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