More protein less fat and carbs?

jah7700
jah7700 Posts: 276 Member
in Food and Nutrition
So most nutrition guidelines have your daily protein intake as a percentage of total calories ranging from 20-30%. So with an 1800 calorie diet, it's somewhere around 100 grams a day.

However, there's also the general rule of thumb that says you should eat anywhere between .33 and 1 gram of protein per pound of weight. Since I'm a large guy, 300lbs, that means I should be trying for 100grams of protein a day on the low side and 300 grams on the high.

My weight loss fluctuates even if I maintain my plan and stick to 1800 calories. Very seldom do I hit the expected 2.3lbs a week based on my calorie deficit, even with exercise.

So my question, should I rework my daily goals to include more calories from protein? And if so, how high should I go (right now daily target is 113grams)? And if I up my calories from protein, where should they come from carbs or fat? Right now I'm at 50% carbs, 25% fat, 25% protein.

Then the final question, besides protein shakes, what are good high-protein low-fat/low-carb foods?

Replies

  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    What works for ME (and I don't need anyone else's commentary) is high fat, moderate protein and lower carbs.

    I have blood sugar issues and eating this way keeps me on an even keel without having any highs or lows. That in itself makes me a much easier person to deal with.

    We are all individuals and what works for one, may not work for someone else..............

    You will have to adjust your macros and see what works for YOU.
  • _GlaDOS_
    _GlaDOS_ Posts: 1,520 Member
    The general "rule" is not 1g of protein per pound of body weight. It is 1g per pound of lean body mass. Aim for that, as well as .3 - .5g of fat per pound of body weight (not lbm), and the carbs will fill in the rest.
  • jah7700
    jah7700 Posts: 276 Member
    @GlaDOS, yeah I didn't think 1 gram per pound sounded right... But per pound of lean muscle mass I could see.
  • monty_williams
    monty_williams Posts: 76
    What are your goals and what type of exercise do you do? Weightlifting/resistance training?

    RDA recomemndations, which MFP uses for their baseline goals are premised on RDA guidelines/minimums. If you are weight training then your protein requirements are higher, and the 1 gram + per BW/LBM/target BW should be considered. Also consider that protein is more satiating, so it helps keep you satisfied longer on a calorie restricted diet. It also has a higher TEF than carbohydrates or fat, and is the least likely of the macronutrients to result in being stored as body fat due to the deamination process it must go through.
  • jah7700
    jah7700 Posts: 276 Member
    My goal is typical, lose weight and maintain or increase muscle. 50lbs left to lose before we re-evaluate.With that, my trainer developed a circuit for me that I"m working 3-4 times a week. Very little walking/jogging and mostly dumbell lifts and bodyweight exercises like squats, pushups and situps. However, while performing the circuit I am to maintain an average heart rate of 130-140 BPM. On average right now, one workout burns 700 cals in 45min per my HRM.
  • grinch031
    grinch031 Posts: 1,679
    Eat mostly fat, adequate protein, and as little carbs as you can tolerate.
  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    Eat mostly fat, adequate protein, and as little carbs as you can tolerate.

    This is exactly how I eat also.

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