img.photobucket.com/albums/v497/FenixPhare ll/norpotein_zps72cdaf87.png Here is an example of a day where I didn't make protein requirements. Aside from the bombon (got it as an omiyage as school) and lemonade everything has a bit of protein in it, and I had picked them out speciifcally for that, but I was surprised to see the ridiculously low amount at the end. Since them I've basically changed my diet to revolve around protein, but it's a bit annoying to see that despite that, at the end of the day I have to gorge on edamame or something to make ends meet. Carbs, fat and calories are pretty easy to eye out, but unless I check everything on the tracker protein amounts just don't make much sense to me.
(as for the white rice... It's Japan. Can't really be helped. This day had way more rice than usual)
Edited by: IOANA_ at: 5/24/2014 (22:04)
current weight: 163.0
Fitness Minutes: (6,474)
5/24/14 9:54 P
Thank you for your replies everyone ^^ SLIMMERKIWI: I do have most of those in my diet already, though. I'll try to vary with the fish more; I'll be honest, I mostly went with the idea fish=protein=good rather than look for any specifics. Usually I have shrimps since they're ridiculously cheap. I've not measured my body fat, but given how I'm ridiculously flabby it's not hard to assume that it's high :P. I could stand to lose some weight, don't get me wrong *points to tracker* but for the most part I just want to get lean. Posture is also something I'm working on, coincidentally :D. I'm still experimenting with my food here so my nutrition tracker is a bit too chaotic to be of help ^^' but basically aside from white rice I have fish, beans, peas, tofu and eggs on a daily basis.
SUNSHINE6442: I've always been curioous about most things listed there. How exactly are nuts supposed to be food? Remembering the snack tricks I did get some peanut butter, almonds and cashews to snack on, but again I was faced with the problem that if I eat enough for them to alter my protein intake total, they also raise my calories considerably, aside from the fact that I associate them with mindless snacking.
ALGEBRAGIRL: Tofu is already ridiculously low fat and I add it to most meals just for the sake of protein ^^ though there's only so much I can do that before it gets really old. I'm not really afraid of fat so much as don't really see how you can fit so much protein in such a small amount of calories :P.
CALLMECARRIE: That sounds so delicious o.O Could I have the recipe?
EELPIE: What about KFC here? I've never been.
As for my goals... It's complicated. The ticker is there from previous weight loss attempts, actually. Basically, I'm sick of *looking* unhealthy. I look like a slob. I've looked like a slob my whole life, even when doing professional sports, despite never having been into fast food, oily things, soda, etc, always preferring chicken, etc. I lived off things grown in my garden, yet I've always looked like a fast food fan... I've learned to accept my body for the most part, but I've always been *somewhat* self-conscious about it, coming from a country with one of the lowest obesity rather in Europe (at 160lbs I was always the fattest in my class), and I feel it even more so over here in Japan, where chinese girls grab your armand exclaim "oooh, so meaty!". I started keeping track of calories since it's so easy to overeat in this country (everything is so delicious and fat!), and I figured that since I'm doing that I might as well eat even healthier. I noticed that I have been losing a bit of weight since, so I might as well try to make the most of it =). Been doing small regular workouts in the morning... I've always had a bit of muscle, I'm trying to make it more. Also been doing posture exercises since everyone has such amazing posture here. I would like to meet at least the minimum protein requirements though, since it just seems like a pretty important thing. It's so easy to eat 0 protein but 200g fat here unless you're actively trying.
TL;DR I'm really not sure what I want, but I'm building good habits and I figure adequate amounts of protein is one of them.
current weight: 163.0
Fitness Minutes: (5,730)
1,940 5/24/14 9:18 P
I find boneless, skinless chicken breast for 1.99/lb or less most everywhere I've travelled in the USA, which is cheaper than tuna (which most people consider to be cheap) per gram of protein. Seven ounces per day would meet your 60g requirement. What has a day's menu been for you lately?
Edited by: MICHELLEXXXX at: 5/24/2014 (21:25)
"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life." John 3:16
SP protein range as given to you is for weightloss - more protein aids in losing weight,, keeping muscle mass, helping a person feel more full.
You have a tracker which suggests you are looking to lose some pounds, but you say "I basically just want to start eating healthier, lower my body fat percentage, not necessarily into the losing weight thing."
So, if you are looking to lose weight, yes... try to get close to the recommended protein amount on your tracker. If you are just looking to eat healthier (fantastic, btw!!), then you maybe do not need as much.
How about non-fat greek yogurt, egg whites (something like EggBeaters) in an omelette instead of whole eggs? Mix the yogurt with some fruit, use lots of veggies in the omelette.
I have the same problem. It's a problem mentioned often on this message board. When you think of protein, think fat in most cases. Meat, especially. So look for the absolutely lowest-in-fat meat, or at the very least, trim the meat agressively. Fish, too. Look for the lowest in fat.
It's true that fat in salmon or another fatty fish is the better kind of fat, but calorie-wise, it's still fat that pushes your calorie limit up. It's all a big balancing act. If you don't care about fat, eat all the meat and fish and cheese you want. Keep an eye on calories, though.
It's not that you have to be afraid of fat. But if you look at fat, which is olive oil, for example, or fat in meat, ask where you want the fat in your diet to come from? Can you eat a salad without fat? Is that where you cut fat? There's a fat-free feta that is a staple in my house, because it's very tasty on a salad. But I have to have some olive oil dressing my salad. That's just my preference because salad dressings are a challenge.
Play with the menus for the day on paper - and using your tracker - and see what makes meals work for you, with your limits and your goals. When you find meals that work, keep a record of that meal somewhere so that you can have it again!
If you are going to have fruit, you can blend the fruit in a smoothie with whey. Using whey is one way to sneak in protein. I've found unflavored whey at GNC and also amazon. If you're having a soup, you can add in some EggBeaters that aren't flavored. I think there is even lower-fat tofu (I think it's called 'Lite'); you can add some cubes to your soup or stir fry and get some protein.
I buy non-fat shredded cheddar cheese in the supermarket and add it to salads. Non-fat dairy is low in calories and adds protein. Not every type of non-fat dairy works, but integrating it into another dish does add protein for few calories.
Fish is a very good source of protein - 100g of Snapper is 26.3g. 100g Yellowfin Tuna is 30.0g
Carbs and protein are the same calories per gram, but the fat is higher in calories per gram, BUT the fat is very healthy fat, so don't discount that. It is more the way the food is prepared. Do you do your own cooking?
How do you know that you need to lose body fat? Have you had it checked with a 9-point skin-fold calliper test? If not, you will likely find a gym that can do it. Just make sure that the person doing it is qualified to do so, so that you get accurate results. If your body fat is healthy, it might just be that you need something like Pilates to strengthen your core. Pilates has the added benefit of helping people to maintain a better posture, which along with a strengthened core gives the appearance of having lost weight.
Hello everyone =). I've recently started doing the whole calorie counting thing, and I noticed that despite my best efforts I am far from meeting my protein requirements... This despite the fact that I've changed my diet considerably with high protein alternatives. It's like anything that has protein in it packs so many calories that I can't eat anything else for the rest of the day =/. I've started avoiding anything that has 0 protein, shop based on protein amounts, and still barely make the minimum recommended protein amount (60g) even when exceeding my maximum calorie goals for the day (1600). I've also started doing a bit of strength training on the side so I definitely need to pack more protein.
I eat lots of soy beans, edamame, beans, tofu, shrimp, fish.. the works. Chicken is expensive so I can't have that too often, and even so even boiled it packs a lot of calories so I can't eat enough to meet my protein goals. Usually the carbs/fat/protein distribution charts are about right. I just don't see how to improve this situation. Any tips?
Edit: should probably clarify my goals. I basically just want to start eating healthier, lower my body fat percentage, not necessarily into the losing weight thing. I only started counting calories since I tend to overeat since I've moved to Japan (the food here is so fat! it's a bit scary). I don't really want to resort to supplements, I just want to eat more balanced and healthier meals, preferably whilst keeping to a decent budget (fish, beans, tofu? cheap. Chicken, fancy health foods, dairy? Expensive and kinda tasteless. )
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