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Getting enough protein
Replies
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MailOrderBride wrote: »Thanks everyone for the great ideas and advice. My issue with protein powder comes from extensive research into products that have chemical additives and have been recalled for being dangerous or even having rat droppings! I’ve ordered some pure organic hemp powder with about 19 grams per serving, so we will see how it goes. Most importantly, it has one ingredient
That's fine if you want to go with pure organic hemp. However, don't fool yourself into thinking that organic products don't get rat droppings in them during the processing/packaging process.13 -
FWIW I struggled initially with protein, but I found that adding hard boiled eggs, full fat greek yogurt, and tuna as snacks helped boost my counts. I also found my moods evened out when I upped my protein and I didn't have the urgent dips in my energy/hunger cues -- everything just evened out. Like you, my sugar goes high because of the fruits, but I'm kind of at the point where my doctor isn't worried about my sugars and I'm feeling a lot better generally, so I'm not going to stress it.
I tried a protein powder in my fruit smoothies and it was really, really gross - made it very frothy and weird to the point where I couldn't injest the smoothie without gagging.2 -
MailOrderBride wrote: »I’m 5”3 and 144 (down from 149 since 2.5 weeks ago). My ideal is 131, calories are 1250.Thanks so much for the insight! I actually took a breathing test at a nutritionist that showed that I have slightly lower than average metabolism. So my TDEE is right under 1800, before exercise. She recommended 1390 for losing 1 pound a week, I went down to 1250 to try to get two, knowing that I’m new to logging and it may not always be accurate. I just need to get back to my normal weight and then I’m on to the 1400/day plan.
Two pounds per week is overly aggressive for a less than 20 pound weight loss goal. One pound per week is aggressive and a half pound per week is usually what people find more sustainable. Especially given that your RMR has already been measured as being below average, such an aggressive rate of loss runs the risk of getting inadequate general nutrition and losing Lean Body Mass along with the fat, which then lowers your metabolic rate even further.
Also, if you are eating a lot of nuts, that is likely a big part of your difficulty in hitting your macros within your calorie target. As you are aware, nuts are very high in calories, mostly from fat... and while everything that is in nuts is ultimately good for you, they just don't mesh well in certain eating patterns. I love peanut butter and cashews myself, sadly I have to limit them pretty severely or I'd find myself 1000 calories over on a daily basis.
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Packerjohn wrote: »MailOrderBride wrote: »Thanks everyone for the great ideas and advice. My issue with protein powder comes from extensive research into products that have chemical additives and have been recalled for being dangerous or even having rat droppings! I’ve ordered some pure organic hemp powder with about 19 grams per serving, so we will see how it goes. Most importantly, it has one ingredient
That's fine if you want to go with pure organic hemp. However, don't fool yourself into thinking that organic products don't get rat droppings in them during the processing/packaging process.
So I get my protein after all.Win win.
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As far as I can see on a skim-through, no one recommended this thread, so I will, even though I'm late to the party:
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
It's not vegetarian, I am, and it still helped me a bunch.
This is awesome! Thanks so much for sharing!2 -
OP with so little to lose, 2lbs is an accident waiting to happen, of the hitting the wall variety. You really shouldn't be aiming for more than 1 lb per week. Eating so low cal is most likely part of the reason you are struggling to get protein and feeling hungry sometimes
When I was losing, I was eating 1500 cals and getting 85 - 90g with chicken, tuna, salmon, Greek yogurt, lentils, eggs, chocolate milk, protein powder, and the smaller stuff adding up like whole grains, beans, PB, and some protein enriched convenience foods.2 -
MailOrderBride wrote: »livingleanlivingclean wrote: »How much do you want to eat? During the week, i eat fish once a day, but otherwise all my other protein is vegetarian - I aim for, and easily get 130g.
Have you tried increasing the amount of protein foods you eat per meal? More yoghurt (I add protein powder to high protein, low fat natural yoghurt for more protein, flavour and sweetness without adding carbs). Other dairy. A bigger serve of meat.
I’d love to hear more about your veggie protein sources. I eat tons of yogurt, eggs, lentils, etc. For example, I just made Borcht, so I add Greek yogurt (instead of sour cream) for an added boost of protein.
If you eat "tons" of those things, you'd have no issue getting 78g. My first meal is eggs with vegies and Parmesan - 1 jumbo egg, 2 jumbo egg whites and 20g cheese, plus the protein from my vegies (mushrooms give a decent amount!)... I think that meal is about 30g protein?
Planning helps - I typically wouldn't have a vegetable soup as a meal as its hard to get protein in.1 -
You’ve never had Borcht! Not only is it meat based but you also add sour creamlivingleanlivingclean wrote: »MailOrderBride wrote: »livingleanlivingclean wrote: »How much do you want to eat? During the week, i eat fish once a day, but otherwise all my other protein is vegetarian - I aim for, and easily get 130g.
Have you tried increasing the amount of protein foods you eat per meal? More yoghurt (I add protein powder to high protein, low fat natural yoghurt for more protein, flavour and sweetness without adding carbs). Other dairy. A bigger serve of meat.
I’d love to hear more about your veggie protein sources. I eat tons of yogurt, eggs, lentils, etc. For example, I just made Borcht, so I add Greek yogurt (instead of sour cream) for an added boost of protein.
If you eat "tons" of those things, you'd have no issue getting 78g. My first meal is eggs with vegies and Parmesan - 1 jumbo egg, 2 jumbo egg whites and 20g cheese, plus the protein from my vegies (mushrooms give a decent amount!)... I think that meal is about 30g protein?
Planning helps - I typically wouldn't have a vegetable soup as a meal as its hard to get protein in.
high protein as far as soups go plus the beets and garlic are a super immune booster.
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OP with so little to lose, 2lbs is an accident waiting to happen, of the hitting the wall variety. You really shouldn't be aiming for more than 1 lb per week. Eating so low cal is most likely part of the reason you are struggling to get protein and feeling hungry sometimes
When I was losing, I was eating 1500 cals and getting 85 - 90g with chicken, tuna, salmon, Greek yogurt, lentils, eggs, chocolate milk, protein powder, and the smaller stuff adding up like whole grains, beans, PB, and some protein enriched convenience foods.
It seems like Little, but I’ve struggled got three years. Perhaps I was overly ambitious. Thanks for the advice.
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arsenic is a naturally occurring one ingredient mineral- and it's not particularly good for you- so I don't really think that's a good litmus test for what you should be eating.4
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Some of these responses are kinda harsh and snarky. Just trying to get input. I’m all for sarcasm, but jeez people.3
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MailOrderBride wrote: »
You’ve never had Borcht! Not only is it meat based but you also add sour creamlivingleanlivingclean wrote: »MailOrderBride wrote: »livingleanlivingclean wrote: »How much do you want to eat? During the week, i eat fish once a day, but otherwise all my other protein is vegetarian - I aim for, and easily get 130g.
Have you tried increasing the amount of protein foods you eat per meal? More yoghurt (I add protein powder to high protein, low fat natural yoghurt for more protein, flavour and sweetness without adding carbs). Other dairy. A bigger serve of meat.
I’d love to hear more about your veggie protein sources. I eat tons of yogurt, eggs, lentils, etc. For example, I just made Borcht, so I add Greek yogurt (instead of sour cream) for an added boost of protein.
If you eat "tons" of those things, you'd have no issue getting 78g. My first meal is eggs with vegies and Parmesan - 1 jumbo egg, 2 jumbo egg whites and 20g cheese, plus the protein from my vegies (mushrooms give a decent amount!)... I think that meal is about 30g protein?
Planning helps - I typically wouldn't have a vegetable soup as a meal as its hard to get protein in. high protein as far ras soups go plus the beets and garlic are a super immune booster.
I've had borscht plenty of times, made by different people, and there has never been meat involved!.... They may have use meat based stock, but I wouldn't say that adds a decent amount of protein1 -
livingleanlivingclean wrote: »MailOrderBride wrote: »
You’ve never had Borcht! Not only is it meat based but you also add sour creamlivingleanlivingclean wrote: »MailOrderBride wrote: »livingleanlivingclean wrote: »How much do you want to eat? During the week, i eat fish once a day, but otherwise all my other protein is vegetarian - I aim for, and easily get 130g.
Have you tried increasing the amount of protein foods you eat per meal? More yoghurt (I add protein powder to high protein, low fat natural yoghurt for more protein, flavour and sweetness without adding carbs). Other dairy. A bigger serve of meat.
I’d love to hear more about your veggie protein sources. I eat tons of yogurt, eggs, lentils, etc. For example, I just made Borcht, so I add Greek yogurt (instead of sour cream) for an added boost of protein.
If you eat "tons" of those things, you'd have no issue getting 78g. My first meal is eggs with vegies and Parmesan - 1 jumbo egg, 2 jumbo egg whites and 20g cheese, plus the protein from my vegies (mushrooms give a decent amount!)... I think that meal is about 30g protein?
Planning helps - I typically wouldn't have a vegetable soup as a meal as its hard to get protein in. high protein as far ras soups go plus the beets and garlic are a super immune booster.
I've had borscht plenty of times, made by different people, and there has never been meat involved!.... They may have use meat based stock, but I wouldn't say that adds a decent amount of protein
Authentic borscht involves real broth made from chicken or beef. The meat and bones stay in the soup. That’s why it tastes so good.0 -
There are different versions of authentic borshch. I'm Askenazic Jewish; we've been doing a vegetarian version for generations.5
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And to completely derail...
I've never even heard of borshch much less had it.0 -
It's primarily a beet soup that has hot and cold versions. There are some variations that are based on other vegetables, at least, according to Wikipedia, but the closest I've come to making one has been a 'golden borshch' with yellow beets instead of red. (Much less messy and I'm not a gourmet enough to recognize a difference in taste.)0
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estherdragonbat wrote: »It's primarily a beet soup that has hot and cold versions. There are some variations that are based on other vegetables, at least, according to Wikipedia, but the closest I've come to making one has been a 'golden borshch' with yellow beets instead of red. (Much less messy and I'm not a gourmet enough to recognize a difference in taste.)
interesting- I learned something new today.
Not interested in trying it- because I don't care for beets- but least I know what it is!1 -
Unusually shoot for 140g at the bare minimum. I never followed myfitnesspals suggested ratio. I know what satiates me best and leaves me full of energy. I also stay away from protein shakes. I'm testing to see how far protein from food can take me albeit I'll be eating slightly less as opposed to with protein shakes.0
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Try eating more beans and pulses- chickpeas have a great amount of protein, so do kidney beans. Also, add more seeds - flax and chia are great sources of protein, fibre and omega-3s. Just put them in a smoothie and you`re done. And quinoa is a complete protein. Honestly, the other day I had peanut butter on two slices of whole grain bread and it was 18 g of protein.2
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Try eating more beans and pulses- chickpeas have a great amount of protein, so do kidney beans. Also, add more seeds - flax and chia are great sources of protein, fibre and omega-3s. Just put them in a smoothie and you`re done. And quinoa is a complete protein. Honestly, the other day I had peanut butter on two slices of whole grain bread and it was 18 g of protein.
so does chicken.3 -
estherdragonbat wrote: »It's primarily a beet soup that has hot and cold versions. There are some variations that are based on other vegetables, at least, according to Wikipedia, but the closest I've come to making one has been a 'golden borshch' with yellow beets instead of red. (Much less messy and I'm not a gourmet enough to recognize a difference in taste.)
interesting- I learned something new today.
Not interested in trying it- because I don't care for beets- but least I know what it is!
Even though you’re not interested, i urge you to try it! You eat it with raw garlic and some sour cream. Amazing!! Not overly beety at all! The cold version is purely vegetarian, and more “beety”. Just cucumbers, green onion, dill and beets and kefir, perfect for summer!
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Try eating more beans and pulses- chickpeas have a great amount of protein, so do kidney beans. Also, add more seeds - flax and chia are great sources of protein, fibre and omega-3s. Just put them in a smoothie and you`re done. And quinoa is a complete protein. Honestly, the other day I had peanut butter on two slices of whole grain bread and it was 18 g of protein.
Nuts and seeds easily carry one over fat goals if you aren't careful. Also, the complete protein thing has been pretty soundly debunked. What you are referring to is a relatively complete amino acid profile, but the average person who doesn't limit themselves to one type of protein food and eats a relatively balanced diet doesn't really have to worry about that as all but 7 amino acids can be synthesized by the human body and those 7 are easily found in almost all protein sources with the only limitations being certain plant based sources which are less "complete" than others in their amino profile. That said, even plant based sources are simple provided you eat from several protein sources.1 -
Try eating more beans and pulses- chickpeas have a great amount of protein, so do kidney beans. Also, add more seeds - flax and chia are great sources of protein, fibre and omega-3s. Just put them in a smoothie and you`re done. And quinoa is a complete protein. Honestly, the other day I had peanut butter on two slices of whole grain bread and it was 18 g of protein.
so does chicken.
OP mentioned they eat chicken. And other meats. Offered alternatives instead of just "more chicken"4 -
MailOrderBride wrote: »How do you guys do it? My macros are 50% carbs, 25 fat and 25 protein. I can barely maje it it to 20% protein. I eat yogurt, lentils, tuna, chicken and meat, but cannot eat meat at every meal. I’m losing weight, but would like to get to where I need to be with macro goal set up by a nutritionist.
I struggle with this too, and I'm vegan. I'm finding that adding nutritional yeast to food really helps a lot. I also have a couple of scoops of plant based protein powder with almond milk in the morning.
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I can get like 140g of protein in 1200 calories. It's not really that hard. Lean meats. Egg whites. But I go very low carb. Even with 1600-1800 calories I can get 160-170g of protein easily.0
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I can barely maje it it to 20% protein
Keep it this way.
People lives with 10-15%, no problem. It is unclear why proteins intake increased so much in the last decades. I call it a fashion.8 -
protein intake has increased because research has shown that for lower caloric intake (12-1500 cal a day0 - that higher protein helps sustain muscle mass6
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Proteins doesn't magically sustain / grow muscle, beyond a certain threshold. You need this or that amount, the excess may be counterproductive.
https://www.elsevier.com/connect/controlling-protein-intake-may-be-key-to-longevity12 -
Yes, but some of what I'm seeing in this thread is well beyond what's actually needed for that. 150+ grams of protein for someone who has ~100-115 lbs of LBM is overkill IMO.deannalfisher wrote: »protein intake has increased because research has shown that for lower caloric intake (12-1500 cal a day0 - that higher protein helps sustain muscle mass
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