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    CALENSARIEL   34,891
SparkPoints
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Frustrated with fat/protein intake...


Wednesday, April 24, 2013

I am getting frustrated because I never seem to be able to get where I need to be on protein, and on the rare occasions when I do, my fat levels are 15-20 grams too high. I don't know how to up my protein (which I usually fall very short of) without upping that fat. I've been working on the protein, having tuna frequently, etc., but the fat is too high those days and I'm beginning to wonder if that's why I keep stalling out.

Anyone else have that problem?
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Member Comments About This Blog Post:
SOFT_VAL67 4/25/2013 8:43PM

    i am a big protein eater
greek yogurt, cottage cheese, beans, body fortress whey protein mix, at walmart, has 26 grams per serving
sometimes i double it, its 260 calories if you double but you are getting nearly an entire days worth of protein.
i go for 80 grams per day and higher
dannon honey greek yogurt is my daily go to for protein, at 12 grams per serving
i tend to stay low on the fat,
i really strive to get my protein and somedays, like today, i have to go over my calories to do it, but most days its easy.
good luck and just do some research and you will find the foods you need to get your protein.

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SMILINGTREE 4/25/2013 1:41PM

    I had the same problem for a long time. Now I eat much more meat than I used to. I try to have fish (tilapia or salmon fillets) at least a couple of times a week, and once in awhile I have fried catfish, but it's high in fat.

With the tuna, are you eating canned tuna with mayonnaise? That may be why it is pushing you over on fat.

ARHIMEDESII's suggestion of Greek yogurt is a good one - that was how I first found the right balance. Later I figured out that plain Greek yogurt can replace sour cream or even mayonnaise in just about any recipe and cut out most of the fat and give you some additional protein.

If you like hummus, it's a great way to get in extra protein - a snack of hummus and carrots or other vegetables is low in overall calories and high in protein.

I also suspect that the Sparkpeople estimates of a good protein intake might be a little high for some people. We are all different - some folks thrive on a vegan diet, and others do best with something closer to Paleo, and there are people who fall everywhere in between. Try not to stress over it too much :) You'll figure out what works for you eventually.

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ARCHIMEDESII 4/25/2013 1:31PM

    Beans ! Eat more beans. They are low fat and high protein. Yummy too ! Do you like yogurt ? Greek style yogurts are high in protein too. You can eat a high protein cereal like Kashi or even Fiber One. Nuts are a good source of protein. just watch your portion because they are high in calorie.

And well, the best way to increase your protein without adding fat ? Eat more dark leafy greens. Most people don't realize this, but a person CAN get most of their protein needs from their veggies. The following veggies are high in protein.


Corn, 4.02g
Brussels Sprouts, 3.98g
Artichoke, 3.74g
Broccoli, 3.72g
Okra, 3g
Bok Choy, 2.65g
Kale, 2.47g
Asparagus, 2.16g




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AANGEL3 4/24/2013 2:49PM

    My Fat to Protein ratio is about 50-50. I'm doing the yo-yo thing right now. losing and gaining the same 1-3 pounds. But you've given me something to think about and look into!

Luv Ya! emoticon

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A_BIT_AT_A_TIME 4/24/2013 2:43PM

    Oh, yes!! It's so hard to find a balance- I'm always WAY under on protein - only a couple of days in the last month have I been in the range. And yes, then my fat is way up.

One suggestion I got from a team member was to cook extra (chicken, beef, whatever) and use the extra to make sandwiches/salad/tortilla wrap whatever you enjoy.
Other than eating bacon every single day I haven't found a good solution yet.

Eggs are my standby choice but I get tired of eating eggs for breakfast every day.

I hope you are successful in finding something that works. emoticon

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