Protein?

I recently heard that to lose weight, the most effective thing is to eat 40% complex carbs, 30% lean protein, and 30% unsaturated fats. I have no problem with the carbs and fat, but I can't seem to work that many proteins into my diet. Does anyone have any shortcuts or ideas?

You'd be surprised how much protein is found in common items. Milk, and milk based products like cheese, have good protein in them, but also carry fats. Plant based proteins are generally attached to carbs (sugar), but also have fiber, and aren't in sufficient supply to make up your diet.

It really comes down to meats. A simple small piece of 8 oz. chicken, fish, or lean beef (sirloin) will do the trick. Another option is to take protein supplements such as whey, casein, egg white, etc. in shakes, however you really can't replace animal protein in a diet. The contain so many amino acids which are important in our bodies ability to process what we eat.

The core reasoning for the protein is that it prevents catabolism. Catabolism is where your body believes it is being starved and begins to consume lean mass (muscle) rather than fat (anabolism). Adding protein helps to maintain your lean mass, and also helps to give you a feeling of fullness.

Too many people drop weight fast thinking they are slimming down fat, when in fact their calorie deficient diets are causing them to consume lean mass. Since lean mass weighs 3 times more than fat you drop weight quickly, but you are left with a very low metabolism and all the fat. Result is people quickly put back on the pounds when they resume eating a normal diet again.

Get the protein, build some lean mass with anaerobic exercise, and mix in your aerobic. You will be a fat burning machine in no time, and you won't have to starve yourself. 

Don't forget fortified granola bars and cereals. You really have to weed through them to find out which are just all sugar, but they've really boosted the protein in my diet.

Also, beans. Red beans and rice with tofu is an awesome dinner, and it's packed with protein and fiber.

Plant proteins are different from animal proteins in terms of nutritional value. They are considered incomplete proteins because they lack the amino complex of most animal proteins.

I do not suggest a diet heavy in plant proteins, and would heavily advise staying away from soy products such as tofu. They are heavy in phytoestrogens, and other hormonal substances. If you do enjoy eating it, just observe moderation

Humans are omnivores, and have been for thousands of years. Meat is a vital portion of our diets and is not to be replaced. It's just how our bodies are built.

Let me give you a picture of my day as far as food goes:

Breakfast: Fiber One cereal (14 grams of fiber, 2 g protein, 0 sugar) with skim milk

Lunch: cucumber slices, colby jack cheese, hard salami

Dinner: small serving Shepherd's pie (ground turkey, mushrooms, onions, bacon, potatoes), green beans

Other: 1 small piece chocolate cake, 1/2 cup sugar-free fat-free vanilla pudding, handful goldfish crackers

I love boiled eggs. I actually take them in my lunch a lot. I love peanut butter and I know it's got a lot of protein, but it's also got a lot of sugar, so I stay away. I'm avoiding bread right now, but find that other foods have many more carbs than I thought. I eat a lot of vegetables usually. My problem is that I don't really eat a lot. I don't really have much of an appetite. When you eat as little as I do, it's hard to get in all the nutrients you need. What protein supplement would you suggest?

I count roughly 35 - 45 grams of protein out of that diet you listed. That's about at the recommended daily value to maintain lean mass. I would seek to add about 20 - 30 grams of protein on top of that, per day, if you are doing any anaerobic workouts. Aerobic should be handled differently as it centers more on energy consumption rather than muscle construction. I would add 10 - 15 grams more protein for aerobic exercises, eaten shortly before, or shortly after workout. If taken after, make sure you are getting some simple sugar to help recovery of your muscles (an apple, not cake ;) ).

What I would do is familiarize yourself with the diversity of proteins. Animal based are better, and a blend is better. Dairy lends casein and whey proteins, and eggs have a separate protein. A blend ensures you are getting maximum amino coverage (all animal proteins are considered complete), and not just stacking up on one.

I would suggest replacing the hard salami with a less fatty meat. I know salami is really good, but it's generally highly processed, and contains copious amounts of fat. Try a nice smoked or peppered ham. Turkey is leaner, but has no flavor.

Original Post by nismofreaks14:

Plant proteins are different from animal proteins in terms of nutritional value. They are considered incomplete proteins because they lack the amino complex of most animal proteins.

I do not suggest a diet heavy in plant proteins, and would heavily advise staying away from soy products such as tofu. They are heavy in phytoestrogens, and other hormonal substances. If you do enjoy eating it, just observe moderation

Humans are omnivores, and have been for thousands of years. Meat is a vital portion of our diets and is not to be replaced. It's just how our bodies are built.

 

i am a vegetarian and i get plenty of protein. as long as you get protein from different sources (beans, whole wheat, soy, diary...) you will be fine. 

im not saying human are or are not omnivores (i have my opinion but thats just what it is, my opinion) but plant proteins have less cholesterol and fats then animal proteins. 

Original Post by denne11:

i am a vegetarian and i get plenty of protein. as long as you get protein from different sources (beans, whole wheat, soy, diary...) you will be fine.

im not saying human are or are not omnivores (i have my opinion but thats just what it is, my opinion) but plant proteins have less cholesterol and fats then animal proteins.

 Dairy is animal protein. It's whey / casein protein from the cow.

 Less cholesterol and fats is definitely beneficial, but with so much grey area on nutritional research I would be very hard pressed to assume a vegan or vegetarian diet is equal. Differentiation of opinion, and I respect yours.

I've notice hair lose is this cause I'm not eating enough protein?

nismofreaks--- haha yup diary is def. animal protein. my brain automatically just goes to meat when i hear animal haha.

i believe a veg*n is atleast equal, but you are right, there isnt enough evidence either way. 

Original Post by loven_hearts_is_good:

I've notice hair lose is this cause I'm not eating enough protein?

 It could be. how much protein are you getting?

I do add protein from milk, grains, soy, veg, beans lots of salad.  I don't like eggs or beef.  What plants have proteins. 

PPL are gonna start to think I have stock in Muscle milk because I recommend it so much. I've found that it's a lil hard to get all my protein in as well so I found Muscle Milk Light to be good for me it has 25 grams of protein and the flavors aren't bad I like the Cookies and cream and the Strawberry, you can make them with water or milk. Made with water and a few ice cubes it's only 195 calories, with milk you'd have to adjust the calorie amount accordingly. 

Muscle Milk Light never heard of it but I'll check it out.  Thanks amayou