How can I up my protein?

How can I increase my protein without increasing my fat. I want to gain a little bit of muscle, ton my belly. Sense I started calorie count I have gotten down to a good weight. I have continued to fluctuate on my measurements but I want to loose fat and gain muscle Every time I get my protein up my fat is really high too. If I exercise then I have to eat because I am burning too many calories. It's got my head spinning Help please.

I just started having a protein shake with soy milk and whey/soy protein mixed in! 22g's of protein from the powder, and 6 from the milk! You could also do it with skim milk. It's yummy and it really helps me get my protein g's up for the day!!

Also if you like vegetarian foods, morningstar farms has a lot of stuff high in protein with pretty low fat, and it's tastier than plain chicken breasts all the time!! haha

Depends on the fats as well.  There are lots of healthy fats in seeds, nuts, beans, eggs, etc that you could supplement your protein intake.

Good luck :)

Which why protein powder do you drink, I am allergic to Soy. I got one from the local super market. Not sure how good it is. Someone said it was not a good choice too high in calories. But I couldn't find anything else we live in small town. Have a wal-mart but is the brand they carry ok. I don't want to spend the money on something not good for you.

Thanks Cathy

chicken :)

Original Post by caclbmc:

Which why protein powder do you drink, I am allergic to Soy. I got one from the local super market. Not sure how good it is. Someone said it was not a good choice too high in calories. But I couldn't find anything else we live in small town. Have a wal-mart but is the brand they carry ok. I don't want to spend the money on something not good for you.

Thanks Cathy

I got the whey protein from Trader Joes, I don't know if you have any near you. Is there a GNC or vitamin store near by? Google it, there likely is. They will be able to help you find something good. Protein powders are high in calories though, a scoop of mine is 120, but it's very unlikely any powder you got will be bad for you! Just plan calories accordingly!!

Beans, non-fat or low fat cottage cheese/yogurt, egg whites and fish are all good. Not mixed together of course...blech!

Original Post by dimishushi:

Beans, non-fat or low fat cottage cheese/yogurt, egg whites and fish are all good. Not mixed together of course...blech!

Am I weird for actually craving a salad made of all these things right now?

Hm, maybe it`s time for a little snack. :)

the guy in the supplements/nature health department at Whole Foods directed me to a whey protein powder made by 'bio-chem'. its 2 scoops per serving at 100 calories and 20 grams of protein. i usually do only one scoop when i feel the need to up my protein: 50 calories and 10 grams of protein. im satisfied with it. 

fish! good, healthy, omega-3 fatty fish! i always cook extra so i have some for breakfast the next day. weird, but i love it.

Canned Tuna Fish in Water.... the trick seems to be making a healthy tuna fish salad sandwich out of it... with low-fat mayo, mustard, some hot peppers....or cayenne pepper, pepper, and some veggie fixins, and healthy bread. Or added to a salad. Tuna Fish has a lot of protein. It is also cheap...and fast.

Besides that, beans in salads, eggs, tofu products - veggie burgers, veggie sausages, not-dogs hot-dogs. Just like the other posts suggest.

Seafood - shrimp, fish, etc. Frozen shrimp in a big bag - is not too pricey. You can buy pre-cooked or raw. I like to buy shrimp raw/frozen, and deshell/devein it myself....even though that takes some time. Then steam/pan-sautee them with some soy sauce or some seasoning.

Lo/No fat mozarella has quite a bit of protein too. 

Good luck - I am on a tuna fish kick lately - because it is always difficult to get enough protein, from varied sources.

Caloriewarrior: Please be careful of your tuna intake; the mercury in all tuna products is a concern for everyone because it is excreted very very slowly and therefore bioaccumulates if you consume more than the equivalent of two to three 6 oz cans per week.  I too have been on repeated tuna kicks (sometimes 2 cans/day) & assumed the hairloss was part of aging, but each time I stopped all tuna (three times), the hairloss also stopped.  Nothing else in my life or diet changed and subsequent research supported the idea that this is likely tuna related.  I still use tuna, but in reduced quantities.

super advanced whey protein from walmart only 14 $ a tub.  shake after workout & for one other meal.  tuna, tuna, chicken, oh & uh tuna.

you can practically have unlimited protein if you do not eat refined foods, because protein is harder for the body to digest, so it burns loads of cals. AKA revving up your metabolism. fueling the fire, burning fat whatever.

  Good luck meeting your protein goals.  Tjlo

Wow, thanks for the mercury information and tips. I had no idea. I will have to watch that. I just had smoked tuna for lunch too. I had no idea about the hair loss associated with it. A friend of mine just tested high for mercury from living close to a major highway too, random but, she has thinning hair too. Wow. I will monitor my tuna consumption now. Thanks again!

Original Post by theychangedmyname:

super advanced whey protein from walmart only 14 $ a tub.  shake after workout & for one other meal.  tuna, tuna, chicken, oh & uh tuna.

you can practically have unlimited protein if you do not eat refined foods, because protein is harder for the body to digest, so it burns loads of cals. AKA revving up your metabolism. fueling the fire, burning fat whatever.

  Good luck meeting your protein goals.  Tjlo

Not true. You can't have 'unlimited protein' because your body can only metabolize a certain amount of protein at one time. If you have anything in excess, no matter how initially healthy it is, it turns to fat if your body can't keep up with the rate you're taking it in.  A rule of thumb is something like 30 grams of protein per meal. If you combine the protein with low-glycemic carbs (under 70 on the glycemic index), you maximize the slow burn, triggering the revving up in metabolism theychangedmyname was talking about.

The problem with some whey proteins, even the 100 cal ones, is that they have quite a bit of sugar and fat per serving. I have yet to find one with a decent ratio between sugar and protein per mg.

Didn't know that thing about the tuna! I eat tuna like a fiend. I was actually going to suggest that as a protein, but whoops!

If that's the case, then poultry should be your best friend. Boneless, skinless chicken and turkey breast marinated in lemon juice grilled or just plainly boiled. Doesn't necessarily stimulate the taste buds, but hey, it's good stuff.

sorry so late but I believe excess protein is excreted through the urine.

my protein powder has 2 grams sugar for 26 grams protein, & 3 grams carbs I think that is pretty decent.

I forgot about mercury... I eat tuna also like a feind, I do a deep heavy metal detox about once a year.  Hope you are getting all your protein in.

Good luck Tjlo

Original Post by theychangedmyname:

sorry so late but I believe excess protein is excreted through the urine.

my protein powder has 2 grams sugar for 26 grams protein, & 3 grams carbs I think that is pretty decent.

Holy crap. What protein powder are you using? I haven't found one like that yet. Can you provide details, I'd like to get my paws on some of that!

I use Optimum Nutrition Whey Double Chocolate - 1 scoop in water for 120 cal, 24 g protein, 3 g carbs. And it doesn't taste that bad.

Original Post by amethystgirl:

I use Optimum Nutrition Whey Double Chocolate - 1 scoop in water for 120 cal, 24 g protein, 3 g carbs. And it doesn't taste that bad.

Hmm. And only 1 gram of sugar too. I will have to look into that one. Thanks, amethyst!

Another source for protein powders is ProteinFactory.com. They sell Whey Isolate 30 g 110 Cal, 26g protein, 2g of carb. http://proteinfactory.com/shop/product.php?pr oductid=971&cat=1&page=3#tabs

That being said I would recommend natural sources. Like others have mentioned legumes, chicken, fat free cottage chese, greek yogurt.

UD

I use Body Fortress super advanced whey protein from walmart it's like 14 $ per tub super cheap, only slightly cheaper than optimum nutrition though if you buy the 10 lb tub.

I think the vanilla may have an extra gram of carbs than the chocolate.

Tjlo