How to fit in more protein?
Replies
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Tuna, chicken, eggs, supplementary protein shakes (whey isolate has the least carbs per serving).0
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kommodevaran wrote: »
First of all, you should use your weight at a healthy weight as a base for that calculation - 129-174 pounds. Then you can choose to follow the often recommended 1 gram per pound rule. But you may also want to think about what's realistic, what makes you feel happy, healthy, energized, what makes it easy for you to get in the other nutrition you also need, without sacrificing taste and convenience, and what you can afford. I (woman, BMI 21-22, no fitness goals beside health and wellbeing) personally thrive on around 70-80 grams (I don't track anymore, but I eat similarly to when I did), and that works out to just 0.6-0.65 grams per pound. Your optimal protein level would most likely be between those two extremes.kommodevaran wrote: »
Most people get enough protein to avoid muscle loss. Many people exaggerate the need for protein.kommodevaran wrote: »
But the whole point of getting in more protein, is satiety, and thus, compliance to calorie deficit! As a general rule of thumb, if it ain't broken, don't fix itI struggle as well but mainly because of the fruit I eat as snacks and because I find carbs much more satisfying. Couscous is something that I find useful to provide a bit of extra protein to a meal and I've been trying to add some protein rich snacks such as eggs and cheese.
Surely the point of getting more/enough protein is to avoid muscle loss?
So as a 215 pound 5' 10 male how much protein should i be targeting?
Yeah I knew the figures........ I struggle to get more than 20% protein which on 1800 calories gives me 90 grams of protein so unless I exercise to gain extra calories I need to be looking at around 30% which with the amount of fruit and veg I eat is a struggle.0 -
I peeked at your diary. You're getting in around 110 grams per day now, is that a struggle, or quite easy? I would say it's sufficient, unless you feel tired or weak or hungry. Because health and strength and weight management is not just about protein, it's about your whole diet, and your mindset. If I were to describe your diet, I would say it looks like the diet of someone who is interested in and educated about nutrition, neither picky nor obsessive, but relaxed and confident, and not very likely to face a situation where cravings lead to "crash and burn".kommodevaran wrote: »
First of all, you should use your weight at a healthy weight as a base for that calculation - 129-174 pounds. Then you can choose to follow the often recommended 1 gram per pound rule. But you may also want to think about what's realistic, what makes you feel happy, healthy, energized, what makes it easy for you to get in the other nutrition you also need, without sacrificing taste and convenience, and what you can afford. I (woman, BMI 21-22, no fitness goals beside health and wellbeing) personally thrive on around 70-80 grams (I don't track anymore, but I eat similarly to when I did), and that works out to just 0.6-0.65 grams per pound. Your optimal protein level would most likely be between those two extremes.kommodevaran wrote: »
Most people get enough protein to avoid muscle loss. Many people exaggerate the need for protein.kommodevaran wrote: »
But the whole point of getting in more protein, is satiety, and thus, compliance to calorie deficit! As a general rule of thumb, if it ain't broken, don't fix itI struggle as well but mainly because of the fruit I eat as snacks and because I find carbs much more satisfying. Couscous is something that I find useful to provide a bit of extra protein to a meal and I've been trying to add some protein rich snacks such as eggs and cheese.
Surely the point of getting more/enough protein is to avoid muscle loss?
So as a 215 pound 5' 10 male how much protein should i be targeting?
Yeah I knew the figures........ I struggle to get more than 20% protein which on 1800 calories gives me 90 grams of protein so unless I exercise to gain extra calories I need to be looking at around 30% which with the amount of fruit and veg I eat is a struggle.3 -
I make hard boiled eggs every week and have one probably every other day. I also like those Weight Watchers or Aldi cheese sticks that are 50 calories each. I love cashews, almonds and peanut butter, although you've got to be careful about quantities.1
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kommodevaran wrote: »
I peeked at your diary. You're getting in around 110 grams per day now, is that a struggle, or quite easy? I would say it's sufficient, unless you feel tired or weak or hungry. Because health and strength and weight management is not just about protein, it's about your whole diet, and your mindset. If I were to describe your diet, I would say it looks like the diet of someone who is interested in and educated about nutrition, neither picky nor obsessive, but relaxed and confident, and not very likely to face a situation where cravings lead to "crash and burn".kommodevaran wrote: »
First of all, you should use your weight at a healthy weight as a base for that calculation - 129-174 pounds. Then you can choose to follow the often recommended 1 gram per pound rule. But you may also want to think about what's realistic, what makes you feel happy, healthy, energized, what makes it easy for you to get in the other nutrition you also need, without sacrificing taste and convenience, and what you can afford. I (woman, BMI 21-22, no fitness goals beside health and wellbeing) personally thrive on around 70-80 grams (I don't track anymore, but I eat similarly to when I did), and that works out to just 0.6-0.65 grams per pound. Your optimal protein level would most likely be between those two extremes.kommodevaran wrote: »
Most people get enough protein to avoid muscle loss. Many people exaggerate the need for protein.kommodevaran wrote: »
But the whole point of getting in more protein, is satiety, and thus, compliance to calorie deficit! As a general rule of thumb, if it ain't broken, don't fix itI struggle as well but mainly because of the fruit I eat as snacks and because I find carbs much more satisfying. Couscous is something that I find useful to provide a bit of extra protein to a meal and I've been trying to add some protein rich snacks such as eggs and cheese.
Surely the point of getting more/enough protein is to avoid muscle loss?
So as a 215 pound 5' 10 male how much protein should i be targeting?
Yeah I knew the figures........ I struggle to get more than 20% protein which on 1800 calories gives me 90 grams of protein so unless I exercise to gain extra calories I need to be looking at around 30% which with the amount of fruit and veg I eat is a struggle.
It's harder than I'd like and I've had to cut back on potato and pasta portions to help make it work. It's also tough on days I stay under my calorie target. I've also made my own protein bars which probably don't add that much in way of protein but better than a couple of pieces of fruit.
I'm happy with that level of protein but using the formulas I could be getting a bit more though.0 -
kommodevaran wrote: »
I peeked at your diary. You're getting in around 110 grams per day now, is that a struggle, or quite easy? I would say it's sufficient, unless you feel tired or weak or hungry. Because health and strength and weight management is not just about protein, it's about your whole diet, and your mindset. If I were to describe your diet, I would say it looks like the diet of someone who is interested in and educated about nutrition, neither picky nor obsessive, but relaxed and confident, and not very likely to face a situation where cravings lead to "crash and burn".kommodevaran wrote: »
First of all, you should use your weight at a healthy weight as a base for that calculation - 129-174 pounds. Then you can choose to follow the often recommended 1 gram per pound rule. But you may also want to think about what's realistic, what makes you feel happy, healthy, energized, what makes it easy for you to get in the other nutrition you also need, without sacrificing taste and convenience, and what you can afford. I (woman, BMI 21-22, no fitness goals beside health and wellbeing) personally thrive on around 70-80 grams (I don't track anymore, but I eat similarly to when I did), and that works out to just 0.6-0.65 grams per pound. Your optimal protein level would most likely be between those two extremes.kommodevaran wrote: »
Most people get enough protein to avoid muscle loss. Many people exaggerate the need for protein.kommodevaran wrote: »
But the whole point of getting in more protein, is satiety, and thus, compliance to calorie deficit! As a general rule of thumb, if it ain't broken, don't fix itI struggle as well but mainly because of the fruit I eat as snacks and because I find carbs much more satisfying. Couscous is something that I find useful to provide a bit of extra protein to a meal and I've been trying to add some protein rich snacks such as eggs and cheese.
Surely the point of getting more/enough protein is to avoid muscle loss?
So as a 215 pound 5' 10 male how much protein should i be targeting?
Yeah I knew the figures........ I struggle to get more than 20% protein which on 1800 calories gives me 90 grams of protein so unless I exercise to gain extra calories I need to be looking at around 30% which with the amount of fruit and veg I eat is a struggle.
And yes you have described me pretty well there with the exception of crash and burn which I am more than capable of when not logging calories.0 -
kenyonhaff wrote: »I had this problem too and increasing protein really helped.
I changed up my carb snacks for:
Low fat string cheese
Protein bars
Jerky
Eggs
And in addition:
Carb balanced bread
High protein cereals
More meat in sandwiches and ease up on bread
Do you have any favs for high protein cereals? I’m trying to find replacements that I can actually stick to, and I have cereal every morning, so it would be great if it was a bit better for me! Thanks!
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musicfan68 wrote: »I have a similar problem, but I always reach my fat goal first, and never hit the carbs or protein. It's almost impossible for me to find foods which are high in protein and carbs but not in fats.
Chicken and fish are low in fat. I am usually under fat and at protein. There are a lot of protein sources that are lower in fat.
Yeah well the problem is that you rarely eat them raw, so you need some oil/fat when preparing them.
You can bake chicken and fish without any oils. I put fancy mustard on my chicken and lemon slices with dill in parchment packets for the salmon.0 -
kommodevaran wrote: »Have you changed goals from MFP's default? 20% should be easy to reach. Have some protein rich foods (meat, fish, eggs) as a natural part of each meal. Things like bread, pasta, and milk also provide some protein. Reduce amounts of low-nutrient carby foods like cookies, cake, candy, use less sugar in tea/coffee etc.
Yes. My goal is 148g / 36%. I’m reducing my carb intake to more efficiently reduce my calorie intake. I have a pretty carb heavy diet and rarely meet protein and fat goals. Usually it’s like cereal, sandwich, something with rice, repeat. When I don’t know what to eat, I usually find myself reaching for carby foods. Not necessarily cookies and cakes, but breads, rice, pasta, cereal, and granola. So I’m looking for doable substitutions / easy foods to add that will give me a little protein boost because that is where I struggle the most.
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I never quite understand this question. The answer is eat less carbs and more protein. You may need lean protein to stay within your calorie goal but otherwise....that's the ticket.
I’m looking for meal and snack suggestions that contain protein. Eating protein to increase protein intake is kinda the topic here
My question is more like what do you eat to reach your protein goals. A pound of chicken? Or something a little more doable?
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kommodevaran wrote: »
Most people get enough protein to avoid muscle loss. Many people exaggerate the need for protein.kommodevaran wrote: »
But the whole point of getting in more protein, is satiety, and thus, compliance to calorie deficit! As a general rule of thumb, if it ain't broken, don't fix itI struggle as well but mainly because of the fruit I eat as snacks and because I find carbs much more satisfying. Couscous is something that I find useful to provide a bit of extra protein to a meal and I've been trying to add some protein rich snacks such as eggs and cheese.
Surely the point of getting more/enough protein is to avoid muscle loss?
So as a 215 pound 5' 10 male how much protein should i be targeting?
Middle of the healthy BMI range is around 150, so .65-.85 g per 150 = 98-128, so probably around 110-115 g would be a good goal to avoid muscle loss (combined with weight training), maybe 120 g if you want to err on the higher side.
More is great if you find it helps with satiety, but if it doesn't I wouldn't stress to reach a goal beyond 110 (which it seems you are getting).0 -
carrinam458 wrote: »kommodevaran wrote: »Have you changed goals from MFP's default? 20% should be easy to reach. Have some protein rich foods (meat, fish, eggs) as a natural part of each meal. Things like bread, pasta, and milk also provide some protein. Reduce amounts of low-nutrient carby foods like cookies, cake, candy, use less sugar in tea/coffee etc.
Yes. My goal is 148g / 36%. I’m reducing my carb intake to more efficiently reduce my calorie intake. I have a pretty carb heavy diet and rarely meet protein and fat goals. Usually it’s like cereal, sandwich, something with rice, repeat. When I don’t know what to eat, I usually find myself reaching for carby foods. Not necessarily cookies and cakes, but breads, rice, pasta, cereal, and granola. So I’m looking for doable substitutions / easy foods to add that will give me a little protein boost because that is where I struggle the most.
Cottage cheese or greek yogurt are easy sources of protein in a snack or as a side. Mostly I'd plan each meal around some protein and increase portions if you are low on protein (and decrease portions of the carby part of the meal).1 -
My goal used to be 140g of protein. Here is how I reached that goal:
-I have eggs or egg whites for breakfast
-4-6oz of meat with lunch
-4-6 oz of meat with dinner
-2 snacks with at least 14g of protein
Examples: 2 pieces of reduced fat string cheese, 6oz Greek yogurt with frozen cherries, tuna packets, 1/2 cup roasted chickpeas, 1/2 cup Enlighten broad beans, protein bars
I eat less protein now because I found that I don't need 140g. I am recomping just fine with between 120g and 130g. Sometimes I go over. My stats: H: 5'9" W: 146lb2 -
musicfan68 wrote: »I have a similar problem, but I always reach my fat goal first, and never hit the carbs or protein. It's almost impossible for me to find foods which are high in protein and carbs but not in fats.
Chicken and fish are low in fat. I am usually under fat and at protein. There are a lot of protein sources that are lower in fat.
Yeah well the problem is that you rarely eat them raw, so you need some oil/fat when preparing them.
bake it...grill it...broil it0 -
musicfan68 wrote: »I have a similar problem, but I always reach my fat goal first, and never hit the carbs or protein. It's almost impossible for me to find foods which are high in protein and carbs but not in fats.
Chicken and fish are low in fat. I am usually under fat and at protein. There are a lot of protein sources that are lower in fat.
Yeah well the problem is that you rarely eat them raw, so you need some oil/fat when preparing them.
I grill, rotisserie, bake or poach all my meat so there is no added oil involved.0 -
That's a lot, twice what I eat. Do you have any particular reason for such a goal?carrinam458 wrote: »kommodevaran wrote: »Have you changed goals from MFP's default? 20% should be easy to reach. Have some protein rich foods (meat, fish, eggs) as a natural part of each meal. Things like bread, pasta, and milk also provide some protein. Reduce amounts of low-nutrient carby foods like cookies, cake, candy, use less sugar in tea/coffee etc.
Yes. My goal is 148g / 36%. I’m reducing my carb intake to more efficiently reduce my calorie intake. I have a pretty carb heavy diet and rarely meet protein and fat goals. Usually it’s like cereal, sandwich, something with rice, repeat. When I don’t know what to eat, I usually find myself reaching for carby foods. Not necessarily cookies and cakes, but breads, rice, pasta, cereal, and granola. So I’m looking for doable substitutions / easy foods to add that will give me a little protein boost because that is where I struggle the most.
This discussion will be circular, because there are no ways around the facts: The more unbalanced your diet is, the less doable it will be. If your priority is high protein, you must be willing to sacrifice taste. Protein food ideas will be foods high in protein, and I really don't think 1/2 pound of cod and 6 eggs will be any more appetizing than a pound of chicken.I’m looking for meal and snack suggestions that contain protein. Eating protein to increase protein intake is kinda the topic here My question is more like what do you eat to reach your protein goals. A pound of chicken? Or something a little more doable?0
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