Getting fit at 50 and beyond...200+ pound club

struggling to get enough protein in the day. What does anyone recommend for additional high protein snacks or foods? I typically eat chicken, eggs, tuna, lean pork, avocado, for protein sources. I do add a few nuts to a salad but not too many. I love nuts but could eat handfuls so I limit the amount. help!!

azalea4175 wrote: »

struggling to get enough protein in the day. What does anyone recommend for additional high protein snacks or foods? I typically eat chicken, eggs, tuna, lean pork, avocado, for protein sources. I do add a few nuts to a salad but not too many. I love nuts but could eat handfuls so I limit the amount. help!!

There's a great thread here that's excellent for finding calorie-efficient sources of protein:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

It links to a spreadsheet that lists many, many foods in order by protein efficiency, most protein for fewest calories. Find foods you like on that list, eat more of those, less of something else that is giving you relatively high calories, but is not as important to you for nutrition, satiation, tastiness or the like.

For snacks, in addition to what you mention, I like dry-roasted soybeans (they come in flavors) or crispy chickpeas (homemade or commercial), lowfat string cheese, hard-boiled eggs.

There are other kinds of reduced-fat cheeses, too, but some are better than others so it may be worth experimenting a little, if you like cheese. I like the reduced fat mini BabyBel cheese (little wax-wrapped Gouda-style cheese), some people like the Laughing Cow wedges (come in various flavors), etc. Cottage cheese, if you like it, is high in protein; so is good Greek yogurt, nordic style yogurt (Skyr). (There are a few brands that call themselves "Greek" but use a cheaper way to thicken, and don't have much more protein than normal.)

Peanut butter powder or almond butter powder are widely available these days, and can be a nice addition to things like oatmeal, yogurt, etc., to add a little protein (it's basically the nuts with most of the fat removed; peanut butter powder comes in plain peanut and chocolate-peanut flavors). I like it (especially the chocolate one) mixed with nonfat plain Greek yogurt and frozen berries, as a sort of frozen dessert. I don't think it's good for mixing with water and using as a spread, but it's good for adding peanut flavor and a little protein.

Another thing I've been enjoying is some of the higher-protein pastas that are available now. Some of the chickpea, lentil and pea pastas are very similar in taste/texture to wheat pasta, so may be worth trying. (They have 2-3 times as much protein as wheat pasta.) There's even chickpea "rice" now (really chickpea orzo) that I like. Edamame and black bean pastas have even more protein than those, but are a different texture, kind of chewier. I don't care for them in Italian-like preparations, but enjoy them in Asian-style dishes, like with stir-fried or steamed veggies and a light sauce (like soy sauce and rice vinegar with seasonings, chile sauce (if you like heat), and peanut sauces made with the peanut butter powder).

If you like rice, you could consider subbing another grain-type foods that's a bit higher in protein, like quinoa, or others.

As a vegetarian, I'd note that plant sources of protein often are not as high quality (in terms of having all the essential amino acids), but if those are a minority part of an omnivorous way of eating, that shouldn't be an issue. For vegetarians/vegans, we vary our sources over the day, inform ourselves about which are more complete, etc., so we compensate for that issue. As long as your big protein foods are still animal-sourced (meat, fish, dairy), and you're looking more for protein add-ons, that shouldn't be a big deal. At most, I'd suggest using different types of plant sources, rather than hitting a single one or single category all the time. (By category, I mean, say, nuts of different types, since they *tend* to be somewhat similar in amino acid profile. Instead, maybe have nuts sometimes, beans other times, broccoli sometimes, etc., to vary the categories from nuts to legumes to veggies).

Hope you can find some eating choices you enjoy, that get you to the higher protein you're looking for!

Not had much time lately to get on here and acknowledge the efforts from my Bulge battling friends. My apologies to you all.

However it is scales day...
I have hit something of a plateau lately. Understandable, after a 50+ lbs loss.
My weight has been yoyoing a bit.
I am hoping that this week I have pushed through this spell though.
After my appointment with the Scaly Beast, the verdict is in....
Weight was 302.6 lbs...weight now 298.8 lbs.
That blasted 300 lbs barrier is broken again!
Now the job is to put some distance between my weight and that bloomin 300 red line!

cpnknight wrote: »

Not had much time lately to get on here and acknowledge the efforts from my Bulge battling friends. My apologies to you all.

However it is scales day...
I have hit something of a plateau lately. Understandable, after a 50+ lbs loss.
My weight has been yoyoing a bit.
I am hoping that this week I have pushed through this spell though.
After my appointment with the Scaly Beast, the verdict is in....
Weight was 302.6 lbs...weight now 298.8 lbs.
That blasted 300 lbs barrier is broken again!
Now the job is to put some distance between my weight and that bloomin 300 red line!

I can relate to that plateau after 50+ pounds.
I joined MFP six years ago, and starting at 320, I got down to 270, then regained from there. I started again at 330 last July 10th and was down to 272.8 on January 26th, but I've been at or above that ever since (I'm 273 today). My red line is 270; I'm anxious to get to a weight below that 270 from five and a half years ago. After that, I've got another 50 pounds to go, I think, to get to where I should be.

Congratulations, and keep going!

azalea4175 wrote: »

@cpnknight congrats on breaking the barrier! i think our bodies sometimes have to "adjust" to a new normal, then start losing again. Plateaus are frustrating but your perseverance has paid off! great job! keep at it, you inspire me.

There might be something to that. Back in the '80's, I followed the Set Point diet, and that book proposed the theory that our bodies have a "set point" at which it tries to maintain its weight. Over time, our bodies will periodically adjust that "set point" in response to our changing level of activity. (I have no idea if that theory gained support in the scientific community, but it does seem to explain certain real observations.)

Excerpt from this article What You Need To Know About Set Point Theory:
"In order to reset our set point to a lower level, set point theory proponents recommend going slowly with weight loss goals. A gradual 10 percent step-down weight loss approach with persistent maintenance at each stage can help prepare the body to accept the new lower set point."

daydrem_dw wrote: »

I’ve been feeling down about the plateau I’m at; this conversation was just what I needed to shake it off. Thank you!

It is a bit soul destroying but you have to trust the system. Calorie deficit got us down to the plateau and it will get us off the thing and down to the next.
It is a matter of keeping to the regime and carrying on.
I set my "graph" goals at 2 lbs a week. I am way behind schedule but the schedule is not important.
The important part is to shed the weight at a healthy rate and to get the body used to eating smaller portions and fewer calories.
This way we are ready for when we are all at our maintenance level.

ninerbuff wrote: »

frankwbrown wrote: »

Onward and updownward

Can't get mine to show.

I couldn't either until I read someone's instructions:

1. Click on the APPS tab, and then the Tickers subtab.
2. Check the box "Make Badges & Tickers Public", and click save.

That fixed the problem for me, but... Even now, if I click MY HOME..Profile, it's hit or miss whether my ticker will display. When it doesn't, a screen refresh seems to fix it.

I restarted about a month ago and have lost about 3kg so far...If I could keep losing at that rate I would be very happy.

jm216 wrote: »

It’s so hard to get the elements of weight loss together.

I’m on a great activity roll, doing uTube workouts since it so cold outside, and I’m really enjoying them.

I’ve also been consistent on logging everything, but my biggest setback is that I’ve been consistently overeating by over-snacking... 3pm and after.

I know that I need to drink more water, and I think that will help. I’m taking my 32 ounce water jug into work, so when the snack monster visits...😈...I’ll calm him down with hydration.

I’ll let you know how it goes!
❤️Progress not perfection❤️

Jill

Good that you’re able to identify the trouble spots. A ‘trick’ I’m remembering from long ago is to suck on ice cubes when you’re feeling bored and/or therefore snacky - hydration and sensory satisfaction without calories. Even juice or flavored water ice cubes would do minimal damage to the daily allowance.

daydrem_dw wrote: »

jm216 wrote: »

It’s so hard to get the elements of weight loss together.

I’m on a great activity roll, doing uTube workouts since it so cold outside, and I’m really enjoying them.

I’ve also been consistent on logging everything, but my biggest setback is that I’ve been consistently overeating by over-snacking... 3pm and after.

I know that I need to drink more water, and I think that will help. I’m taking my 32 ounce water jug into work, so when the snack monster visits...😈...I’ll calm him down with hydration.

I’ll let you know how it goes!
❤️Progress not perfection❤️

Jill

Good that you’re able to identify the trouble spots. A ‘trick’ I’m remembering from long ago is to suck on ice cubes when you’re feeling bored and/or therefore snacky - hydration and sensory satisfaction without calories. Even juice or flavored water ice cubes would do minimal damage to the daily allowance.

Another trick I have discovered is to have a little protein around 2-3pm. I find it carries me all the way to dinner, and doesn't cascade any snacking activities. I usually have half a protein drink or a small pc of chicken I leave from lunch, or a hard boiled egg, etc. Maybe a cheese stick or couple apple slices with PB. Kudos to being aware of what your body needs!

Sunday Funday
Last week 186.2
Today’s weight 185.8

I’m still stuck, circling 185 +|-

I had great days and not so great days this week. Motivating self-talk... I know what to do. I will do it.

Monday, February 22nd, 11:59 pm. Hello from Guam!

It was a bit of a rough day for me in terms of both diet and exercise. Not many healthy food choices in the house at the moment, so I did go over my sugar by 12 grams, but the good news is everything else was slightly below my goal (including my protein. This is consistently well below the recommended daily amount for my plan, which I am not happy about, but I am doing the best I can with the food choices that are currently available to me!)

In terms of exercise, I made the decision to give my muscles a break today and give them a chance to heal. I woke up very stiff and in pain so I focused on doing gentle stretches throughout the day. Considering that it was difficult for me to even rise out of bed and make it to the bathroom a couple of short weeks ago, I felt like it was a good idea since I have been really pushing myself with my exercise routine and I am already feeling a significant improvement.

For this 58 yr old, 320 pound woman, I am taking it one day at a time but still remaining focused on my short- and long-term goals.

May everyone be blessed and have a wonderful day.