Protein Overage
xosummerrainxo
Posts: 112 Member
Lately I’ve been going over protein sometimes by 15 or 20 g and under my fat grams about the same number. My carbs I keep consistently under 20 and recently between 10 and 15 per day.That being said I’ve cut back on vegetables lately because they add up so quickly in carb counts. Do you guys find it bad when adding a little bit more protein when you’re hungry and if so what are ways to decrease your protein and what else are you eating instead?
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Seriously there is no need to decrease your protein, there is fat anyhow in most protein and the protein is very good for you in keeping muscle mass etc, so stay under with the fats and keep the protein up.6
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xosummerrainxo wrote: »Lately I’ve been going over protein sometimes by 15 or 20 g and under my fat grams about the same number. My carbs I keep consistently under 20 and recently between 10 and 15 per day.That being said I’ve cut back on vegetables lately because they add up so quickly in carb counts. Do you guys find it bad when adding a little bit more protein when you’re hungry and if so what are ways to decrease your protein and what else are you eating instead?
I never consciously try to decrease my protein. If anything, i flex my fats...increase/decrease for satiety and sanity.
I figure of all the things I could possibly overeat...that one (protein) will do me the least amount of harm...I'm also not a "too much protein will turn to glucose and carbs" screamer either. I eat veg in the form of salad, or maybe a caulimash, or roasted - not a ton, and not every day....depends on what i'm in the mood for. 3 -
I view protein as a minimum goal, going over is totally ok in my little world.3
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I maintain that protein should be the main stay of any healthy diet that doesn't specifically require protein restriction (like someone with kidney issues or protein processing issues, reactive diabetes that runs out of control, etc.) - and even then, only at doctor instruction.
The tenets that most educated low carb advocates agree on is:
Carbs are a hard limit. Don't go over them. These are set based on what program you follow.
Protein is a MINIMUM GOAL RANGE, based on your activity. The more active you are, the more you need. The heavier you are, the more you need - protein helps keep your skin healthy and gives it time to shrink with you - it keeps your hair, nails, etc. healthy. It keeps your existing muscle volume, and allows you to build muscle as you go.
Fats fill in only to satiety - this is the hunger control button...
So if carbs are a LIMIT, and fats are only needed to feel full...what is left if you're still hungry??? The only option to increase is protein! They body will convert what it needs for body functions from protein in a demand driven process. The body will burn stored body fat, including visceral fats around your organs, etc., to help make up any caloric deficit.
So, unless you're going over calories with that protein increase, you're very very unlikely to have any problems there. Remember that any caloric deficit you create on keto should come primarily from the fat category, since that's what your body will provide to fill the calorie gap you need to function. Remember to focus on nutrients...because stored body fat will be straight fuel, no nutrients!2 -
Makes me feel much better, thank you.1
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Yep, like others, protein is an absolute minimum. Going over is preferred. Being under is a problem.
As for the veggies, it's not a huge deal. Some of us eat none. It's not for everyone, but they are a carb-source and some of us have issues with the fiber or other compounds.3 -
Sometimes I could use the vegetables and I don’t because they add up quick on carbs. Most of my vegetables are salad and very few others here and there. I know they keep your regular and could use that because my carbs tend to be pretty low lately but experimenting with anything to get the scale to move again LOL0
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xosummerrainxo wrote: »Sometimes I could use the vegetables and I don’t because they add up quick on carbs. Most of my vegetables are salad and very few others here and there. I know they keep your regular and could use that because my carbs tend to be pretty low lately but experimenting with anything to get the scale to move again LOL
Fiber isn't as necessary for being regular as most people believe. More is not always better, frequently people find that less is better for digestion and elimination frequency and comfort. That "less" goes all the way down to 0g/day. If I have any fiber, at all, I tend to regret it.
As for keeping the carbs low, there isn't come magical effect with lower carbs. You're either in ketosis (a metabolic state) or you are not. The difference between 20g and 10g of carbs isn't one that you will ever be able to see on the scale. There is an absolute upper limit, where you start having issues with satiety and maintaining ketosis, but as long as you are under that amount you will be fine.
Don't pass up a salad because the extra 10 grams of carbs is too many. If that extra 10 grams is causing you to be over your limit, your diet has problems elsewhere (likely with keto treats and fat bombs). Or you are extremely carb sensitive and you need to stay as close to zero as possible. If that's the case, keto is only the start of a different journey.8 -
I inevitably go over on protein by 10 and under fats by 10.
So I’m glad to read that the protein/fats allocation isn’t going to ruin my progress
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So I have a question, what if I come out under my protein minimum? I always seem to not get enough protein just about every day. Sometimes I can make it, but unless I eat 2 or 3 cans of tuna, I really have no way to get there. I just don't eat that much meat. Is that the only source for protein?0
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I eat cottage cheese and Greek yogurt for protein in addition to fish and meat but both do have some carbs. How many grams of protein are you trying to eat?
The carbs are not a problem for me since I hold my carbs to about 50 total versus the ever popular 20. I just picked some hemp seeds to see what all the rage is about. They have 10 grams of protein but a 3 Tbsp serving also has 180 calories which to me is a lot of calories for 10 grams of protein. I doubt I'll buy more but wanted to try them. They are nutty so tasty.xDaniDragonflyx wrote: »So I have a question, what if I come out under my protein minimum? I always seem to not get enough protein just about every day. Sometimes I can make it, but unless I eat 2 or 3 cans of tuna, I really have no way to get there. I just don't eat that much meat. Is that the only source for protein?
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@kpk54 My daily allotment is 95g. When I started I was only doing 71 (but apparently my deficit was far too high). Even at 71, I wasn't really getting enough protein. I'll look into Greek yogurt and cottage cheese, though I don't really care for them. Prior to being keto, I mixed jams/preserves with them to make them tolerable. Now that that is not an option, I dunno what I'd mix in to make them yummy.1
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xDaniDragonflyx wrote: »@kpk54 My daily allotment is 95g. When I started I was only doing 71 (but apparently my deficit was far too high). Even at 71, I wasn't really getting enough protein. I'll look into Greek yogurt and cottage cheese, though I don't really care for them. Prior to being keto, I mixed jams/preserves with them to make them tolerable. Now that that is not an option, I dunno what I'd mix in to make them yummy.
Flavored sugar free syrups, sugar free raspberry preserves, just stevia and sometimes nothing are my add ins to Greek yogurt. I eat cottage cheese with just salt and pepper. Nuts? Nut Butters? Tofu?
I know the "best " part of the egg is supposedly the yolk but I've eaten plenty of egg white omelets got protein and eggs are cheap!2 -
@xDaniDragonflyx IMO don't eat something you don't like, there are many many proteins, all meats, fish.cheese eggs, poultry. Just choose one you like and eat some more of it! Good luck2
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I really needed to read this today. I've been riding the struggle bus when it comes to getting enough protein. I've learned that the scale tends to freeze when I eat even close to my "goal" amount of fats, so I recalculated to try and reduce the amount of fat I'm taking in outside of using it for satiety. And since I'd rather chew tree bark than replace that fat with carbs, I've been researching ways to get more protein. I'm a huge fan of chicken, so that has been my go to so far.3
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xDaniDragonflyx wrote: »@kpk54 My daily allotment is 95g. When I started I was only doing 71 (but apparently my deficit was far too high). Even at 71, I wasn't really getting enough protein. I'll look into Greek yogurt and cottage cheese, though I don't really care for them. Prior to being keto, I mixed jams/preserves with them to make them tolerable. Now that that is not an option, I dunno what I'd mix in to make them yummy.
why eat something you don't care for? there are so many options...surely you must be able to find things you love.
eggs, bacon, burger, steak, fish, shrimp, scallops chicken, quail, duck, turkey, goose ham, pulled pork, chops, ribs, lamb, meatballs, tofu, tempeh......
now im hungry, and going to go have leftover pulled pork for breakfast....lol4 -
there should be a comma between goose and ham up there....i dont know that there is such a thing as goose ham. if there was though, i'd try it... 3
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@nill4me
https://honest-food.net/prosciutto-oca-goose-leg-ham/
https://cheftalk.com/threads/goose-ham.4733/
http://en.befsztyk.pl/goose-ham-piersnik-smoked-meat.html
Apparently, not only is goose ham a thing, it is a delicacy - and sounds delicious! Thank you for that.
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@chinatowninchina & @nill4me Very true! I'm not going to try to eat anything I don't like any more. I've done that for so long, because I knew they were 'good for me' or because I was told that. Like celery! I finally just gave up trying to like that nasty stick.
@NikaChartrand I know what you mean! I'm still trying to figure out what my body likes/wants/needs. It's frustrating, but having a group of likeminded people to come to for some assistance is awesome! as for protein, my go to is always tuna. I've never really like chicken or turkey except as deli meat. Otherwise I feel it is too dry. Bring on the beef!!
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@xDaniDragonflyx
Try chicken thighs...and turkey legs...
You might fall in all over again!
Oh, and all the PORK!!!2 -
KnitOrMiss wrote: »@nill4me
https://honest-food.net/prosciutto-oca-goose-leg-ham/
https://cheftalk.com/threads/goose-ham.4733/
http://en.befsztyk.pl/goose-ham-piersnik-smoked-meat.html
Apparently, not only is goose ham a thing, it is a delicacy - and sounds delicious! Thank you for that.
Hah! Who knew? I’m on it!!!1 -
Pork Belly. Do not be afraid.1
