How can I increase my protein without increasing fat?
Asked by bethconnor on Oct 14, 2009
in Nutrition
When I look at my analysis, I usually have more than enough fat, but always seem to be low on protein. I always eat lean meats and try to eat lots of nuts and beans, but my proportions are usually 30-40% fat, 20% protein and 40-50%carbs. I can't ever get the protein portion to go up without elevating the fat portion as well.
Answer
First, realize that you (personally) would do well with 65 grams of protein a day. That is 20% of calories from protein on a 1300 calorie diet, and that amount exceeds your maintenance requirements by 15 grams a day. Next, the reason why your proportion of fat is high(ish) is because you eat nuts. Nuts have healthy unsaturated fat and some are high in omega-3s but all fatty foods use up a lot of calories leaving little room for calories and nutrients from other foods. And so with that in mind, if you still need high-protein, low-fat foods, eat non-fatty fish, like cod, flounder and water-packed white tuna, shellfish, chicken and turkey breast, lean cuts of beef, such as sirloin and round, and game meats, as well as dried beans, lentils and peas.
What type of food should not be eaten?
Calorie Count does not prescribe a particular diet or tell people to avoid particular foods. We only ask that you eat a balanced diet... Read more