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Need More Protein!!!


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Hi everyone I just need some help. I've been analysing my food logs and here what I've found.

Today

68% carbs

11.8% protein

20.2% fat

Meal was Breakfast 1pk. quaker oats instant oatmeal (raisins with spice) and 2 slices of multigrain bread with two really small slices of salami. I had 30 raisins for a mid morning snack. Lunch was more oatmeal with 1 slice of bread. Haven't decided on dinner as yet

 

Yesterday

74% carbs

14.1% protein

11.9% fat

Meals were:

Breakfast 1 pk. of the oatmeal with 1 slice of multigrain enriched bread. Snack 30 raisins. Lunch more oatmeal with one slice of bread with one small slice of salami. 30 more raisins in the afternoon with a subway 6" chicken teriaki for dinner.

Day Before

63.8% carbs

11.4% protein

24.9% fat.

Meal was like yesterday except for dinner I had the multigrain bread with canadian bacon and a jello cup for dinner.

Usually I eat lots of veggies but haven't been to the market this week and I've been craving oatmeal which is weird since I don't even like the stuff! But I've been reall regular and feel full and have more energy at the gym. How do I switch it up a bit so I can get that 40-25-20 ratio everyone talks about? I consume between 1200-1400 cals a day, I am 5'4" tall and weigh 139lbs. My carbs and fat is too high and since I suffer with PCOS (poly cystic ovarian syndrome) I have to drop the weight. Help anyone?

19 Replies (last)

Chicken breast and fish are my favorite protein sources.  Try to limit all the bread you're eating and crack open a can of tuna and eat it over a salad.

Original Post by scarr1128:

Chicken breast and fish are my favorite protein sources.  Try to limit all the bread you're eating and crack open a can of tuna and eat it over a salad.

 

This is my first week back on bread in a few months and I’ve only been eating the one or two slices. So should I just throw back out the bread and eat the oatmeal with a banana but where do I add the protein? Ad how do I distribute it throughout the day? Does one chicken breast cover the daily allowance? Can you tell I’m a newbie at this lol?

Egg whites (available in cartons), tuna, skim milk cheeses, tofu, yogurt, chickpeas, kidney beans, and chicken are great leaner sources of protein.

Scarr, I also love dumping a can of tuna on a plate of salad greens with low-cal salad dressing! Mmm - huge plate of food with fewer than 200 calories.
That oatmeal has a lot of sugar added. Maybe try plain oats with cinnamon or pumpkin pie spice mix and a few raisins? I bet once you swap back in some veggies for the bread or raisin snacks, your levels will be a bit better. Salami also has an awful lot of fat, doesn't it? Maybe try having a big salad with assorted raw veggies, some beans and nuts for lunch or dinner?

I would trade in the salami for leaner (and less salty) meats.  Even ham or deli turkey would be a better choice.  You could eat more (protein) too.  

Oatmeal is great, Subway bread is not. 

I eat beans everyday. 

just get whey powder

I eat a big salad with a cup of canned beans on it almost every day.  I get lots of fiber from the beans and veggies, and plenty of protein of the beans.  It's super yummy and makes me feel great.

As a rule of thumb, it's best to NOT have more than one form of starch/carbohydrates at a meal. Oatmeal OR bread, not both. Otherwise you get filled up with carbs and don't get enough protein and vegetables in. Fresh meat is much healthier and more nutritious than lunchmeat - lunchmeat is very high in sodium and has various additives/fillers that cut down on the protein content. If you eat enough lunchmeat to get your protein, you're way overloading on fat, salt and calories... there's nothing wrong with lunchmeat, just have it in moderation.

Somewhere between .5g to 2g of protein per pound of body weight is right.  I generally aim for 1g per lb.  You can make oatmeal and toss in a scoop of vanilla protein powder for flavoring.  I avoid the lunch meats but will frequently make or buy roasted or grilled chicken.  I do eat the occasional humburger, but I recommend a good steak instead.

Rice & beans make a complete protein.  Breakfast I tend to do a protein smoothie, lunch and dinner I usually make the plate 1/2 veggies and then 1/4 each protein and a whole grain.

#10  
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Simple: beans.

smwhipple, i think its .5 to 2 g protein per kg of body weight, i could be wrong though.

bluenote, i actually think you're right on track with your protein %.  We have just about the same stats- I'm 5'5" and about 140.  I estimated about 58g per day and an RD agreed that was fine.   However, I don't know how PCOS affects your diet, so it may not work for you.  good luck figuring it out!

sprinkle ground flax seed on top of your food. any cereal or pasta or cooked veggies go fine with it, and it really packs a punch protien/fiber wise. 3 grams of each per 2 tbsp. also like 5 grams of fat though, but it's really good fat. try it!

Original Post by wuder_girl:

smwhipple, i think its .5 to 2 g protein per kg of body weight, i could be wrong though.

bluenote, i actually think you're right on track with your protein %.  We have just about the same stats- I'm 5'5" and about 140.  I estimated about 58g per day and an RD agreed that was fine.   However, I don't know how PCOS affects your diet, so it may not work for you.  good luck figuring it out!

 

http://stronglifts.com/how-much-protein-do-yo u-need-to-build-muscle/

It depends on your activity level and purpose. ~.5g is fine if you're not doing a whole lot of physical activity. The more active you are the more protein you will generally want, up to certain limits, assuming that you have no problems with extra protein. Some people go for higher protein for other reasons, it all depends on the individual.

I had this problem too! my magic solution:

GNC Pro-Performance 100% Whey Protein

It's a chocolatey protein powder, I mix it with 1.5 cups milk and have that for breakfast, sometimes with a banana or a piece of toast if I'm really hungry (I'm one of the few wierdos who wakes up hungry) Anyway it's great because I don't have time to whip up eggs in the morning... This gives me 30+ grams of protein each morning with about two seconds of effort, keeps me full for a good 3-4 hours. It's been my savior :-)

I know you've gotten a lot of great ideas from everyone so far, so I'm sure you'll be able to find a solution. :-)


My protein comes from eggbeaters, tuna, lean chicken (I'm very careful when I prepare it to remove excess fat), and peanut butter.


I don't eat a lot of peanut butter, but I buy the reduced fat kind and put it in with my oatmeal in the morning...just one tbsp for a cup of oatmeal.  It's a little bit of extra fat, but if you cut out the salami, I'm sure it would be a fair trade.  Maybe if you try that (instead of the raisins) it will help. :-)

I'm no expert though. :-)

Kashi goLean cereal has 10 grams fiber and 13 grams of protein.
Sometimes I add chocolate whey protein powder to my regular oats and have chocolate oatmeal :-) 
#18  
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Personally, I shoot for one gram of protein per pound of body weight, and the easiest ways I get there are with 1) Dry curd cottage cheese (110 calories per half cup, 0.5 grams of fat, 20 mg of sodium, 22 grams of protein) 2) Vanilla whey protein powder 3) chunk light tuna in water (30 grams of protein, 120 calories per 120 grams of drained tuna).

Depending on my protein needs for the day, I'll mix a scoop of whey protein with a small pot of yogurt, and add a half cup of dry curd cottage cheese. At lunch, I might mix the cottage cheese with the tuna. Heck, I've even mixed the cottage cheese with oatmeal. To me, it has a very neutral flavour and adds so much protein for the calories.

Boneless, skinless chicken breasts also work well for me.

Hope this helps!

Kerri

Thanks for the help everyone! For breakfast and lunch I'm having some steamed veggies with grilled chicken so I think I have it worked out.

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