Fitness Minutes: (18,215)
3/24/13 9:34 P
I struggle with getting enough protein in my diet. Governments the the World Health Organization recommend that women get a least 46g of protein per day. Spark never recommends an amount that low, but that's all you need for health. Many weight loss studies have found that people who eat higher amounts of protein (within reason) have better success losing weight. This is probably because protein keeps you feeling full. Good luck and don't sweat it.
Actually, you *should* worry about overdoing it. Being obese, you're at increased risk for kidney issues, and excess protein can contribute to that. The most anyone needs is half a gram for each pound of body weight, and that would be for an athlete trying to build muscle.
The first step is to talk to your doctor to find out what s/he thinks about your kidney function and the risks of excess protein. If you can't get any feedback there, then Nausikaa's suggestion of between 15-20% of your total calories is a good guideline. Endurance athletes and body builders might need more, but most of us don't. Using a percentage also means that it will automatically adjust with your weight loss, because 100 grams is close to 1/2 g per pound for you now, but it will be way more than you really need when you get down close to your goal weight.
Fitness Minutes: (0)
3 3/24/13 7:32 P
The sugar additives is what Im worried about. Im trying to avoid any fake or corn syrup type of sweeteners
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3 3/24/13 7:30 P
Thank you all for the feedback. Will try to include plan to consume at least 100g a day and not worry about overdoing it.
Fitness Minutes: (2,976)
349 3/24/13 7:27 P
If you look on your nutrition tracker, it should give you a goal of your specified protein range based on your age height and weight that you have input.
I think a good average is NO LESS than 60 grams of protein a day. The top of that range is way over a hundred so that's a pretty large range, but like the PP staying at 100 grams is a great starting goal.
My favorite ways to get protein include eggs, Greek yogurt, almond butter, beans, and venison. Also turkey and roast beef are great low fat lunch meats for sandwiches.
I like to get about 100 grams of protein, although I sometimes get about 80 grams per day. I find I function better at the higher end of my protein allotment, particularly since I love lifting heavy. I weigh about 110, so I'm consuming almost 1 gram of protein per pound of body weight, but I don't get them from protein shakes--many protein shakes have tons of added sugars and preservatives. I'd rather just eat eggs and meat to meet my protein requirements.
Fitness Minutes: (365)
3/24/13 6:27 P
I went to a nutritionist about a year ago and she advised that I aim for ~20g protein with every meal, and each time I eat a snack to aim for ~7g protein. I have no idea what "science" she used to determine these recommendations, but amping up the protein I consumed really helped keep my weight loss steady.
You will find various recommendations -- personally I get good results from getting about 18% of my calories from protein. In my case, that works out to about 62 grams/day, but of course if you eat more or fewer calories than I do, your absolute number would be different. This is adequate protein for me to stay healthy, strong, and with a downward weight trend.
Fitness Minutes: (0)
3 3/24/13 4:28 P
Was confused by all of different sites. Was wondering since Im a woman who weighs 226 Im way overweight in the obese range my height is 5'5 though many people underestimate my weight often.
So confusing as some say its bad to overdo protein others say many dont get enough. Ive never done protein shakes im researching more into it though.
I try to workout at least 4x a week for at least hour and half.
what is your feedback on protein for a woman who is trying to lose the fat and keep some of the muscle
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