Are you eating enough protein?

[Anonymous]

Protein does not put strain kidneys and here is your proof.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/

If you are working out you need more protein than you think especially those that work out 3-4 days a week...

I can tell you right now young kids do not get enough protein. I work with many athletes. They eat a bunch of junk food and processed food...

[Anonymous]

Anonymous wrote:

Anonymous wrote:I'm female in my mid 50's. I weight train and do barre. I aim for 30 grams at breakfast, which i eat after I work out. And I try to get to 90+ grams by day's end.

Also as you age the more protein you need.

Can you tell me what you eat please?

My breakfast is usually 2 eggs, scrambled - 12 grams of protein. smoked salmon slices (I get mine at Trader Joes https://myeverydaytable.com/trader-joes-smoked-salmon-lox-review/) 3oz will give you 20 grams of protein and very low calories, fresh strawberries or blueberries.

OR 1 cup of full fat, plain greek yogurt with berries and walnuts. that's about 22 grams of protein so a little lower than my goal but still a good hit of protein.

[Anonymous]

Anonymous wrote:Protein does not put strain kidneys and here is your proof.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/

If you are working out you need more protein than you think especially those that work out 3-4 days a week...

I can tell you right now young kids do not get enough protein. I work with many athletes. They eat a bunch of junk food and processed food...

Have anything more recent?

https://jasn.asnjournals.org/content/31/8/1667?WT_MC_ID=TMD01&utm_campaign=J_Am_Soc_Nephrol_TrendMD_1&utm_medium=cpc&utm_source=TrendMD

Research bluezones.

[Anonymous]

Anonymous wrote:Yes, once you prioritize protein it's pretty easy to make sure you get plenty. I made some shifts in my eating a few years ago and it makes such a difference in both energy levels and also feeling full so I don't snack as much. I didn't want to increase how much meat I eat so I had to learn about other sources for protein:

- More eggs with breakfast, and I fry or scramble them in butter for extra protein and fat
- Default to higher protein fruits and veggies (avocado, green peas, artichokes, sweet corn, mushrooms which I know isn't a veggie but gets treated as one)
- Instead of salads, do grain and bean bowls with the same toppings
- If I do a salad, crumble a hard boiled egg on top and use high protein dressings like green goddess or something yogurt based
- When I do snack, I do raw nuts and/or yogurt, or if I crave some carbs, a smear of nut butter on bread

I think often women skimp on protein because they are afraid of foods with fat in them. But I've found you are better off consuming more fat (via butter, oil, avocado, and dairy assuming you tolerate it) than skimping on protein rich foods. The fats in these foods satiate you better than lower calorie foods that may have little or no fat but also do nothing to satisfy me.

I totally agree. I feel like my life turned around when I started prioritizing protein and fat. I’m more satiated, initially lost a fair amount of weight, and am now maintaining it going on about 5 years. All because I stopped being afraid of fat.

[Anonymous]

I spent my 20s thinking protein would help with my weight problem. I eat far less now and I realize my previous obsession was misguided.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Yes, once you prioritize protein it's pretty easy to make sure you get plenty. I made some shifts in my eating a few years ago and it makes such a difference in both energy levels and also feeling full so I don't snack as much. I didn't want to increase how much meat I eat so I had to learn about other sources for protein:

- More eggs with breakfast, and I fry or scramble them in butter for extra protein and fat
- Default to higher protein fruits and veggies (avocado, green peas, artichokes, sweet corn, mushrooms which I know isn't a veggie but gets treated as one)
- Instead of salads, do grain and bean bowls with the same toppings
- If I do a salad, crumble a hard boiled egg on top and use high protein dressings like green goddess or something yogurt based
- When I do snack, I do raw nuts and/or yogurt, or if I crave some carbs, a smear of nut butter on bread

I think often women skimp on protein because they are afraid of foods with fat in them. But I've found you are better off consuming more fat (via butter, oil, avocado, and dairy assuming you tolerate it) than skimping on protein rich foods. The fats in these foods satiate you better than lower calorie foods that may have little or no fat but also do nothing to satisfy me.

I totally agree. I feel like my life turned around when I started prioritizing protein and fat. I’m more satiated, initially lost a fair amount of weight, and am now maintaining it going on about 5 years. All because I stopped being afraid of fat.

I was inspired by this thread and ate more protein and fat today and wow yes I am really full but didn’t eat much - tuna and veggies and walnuts for lunch, chicken and veggies and walnuts for dinner. For both I sprinkled the walnuts in for crunch.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Yes, once you prioritize protein it's pretty easy to make sure you get plenty. I made some shifts in my eating a few years ago and it makes such a difference in both energy levels and also feeling full so I don't snack as much. I didn't want to increase how much meat I eat so I had to learn about other sources for protein:

- More eggs with breakfast, and I fry or scramble them in butter for extra protein and fat
- Default to higher protein fruits and veggies (avocado, green peas, artichokes, sweet corn, mushrooms which I know isn't a veggie but gets treated as one)
- Instead of salads, do grain and bean bowls with the same toppings
- If I do a salad, crumble a hard boiled egg on top and use high protein dressings like green goddess or something yogurt based
- When I do snack, I do raw nuts and/or yogurt, or if I crave some carbs, a smear of nut butter on bread

I think often women skimp on protein because they are afraid of foods with fat in them. But I've found you are better off consuming more fat (via butter, oil, avocado, and dairy assuming you tolerate it) than skimping on protein rich foods. The fats in these foods satiate you better than lower calorie foods that may have little or no fat but also do nothing to satisfy me.

I totally agree. I feel like my life turned around when I started prioritizing protein and fat. I’m more satiated, initially lost a fair amount of weight, and am now maintaining it going on about 5 years. All because I stopped being afraid of fat.

I was inspired by this thread and ate more protein and fat today and wow yes I am really full but didn’t eat much - tuna and veggies and walnuts for lunch, chicken and veggies and walnuts for dinner. For both I sprinkled the walnuts in for crunch.

Yes, this is my same experience. So nice to not have cravings throughout the day!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Yes, once you prioritize protein it's pretty easy to make sure you get plenty. I made some shifts in my eating a few years ago and it makes such a difference in both energy levels and also feeling full so I don't snack as much. I didn't want to increase how much meat I eat so I had to learn about other sources for protein:

- More eggs with breakfast, and I fry or scramble them in butter for extra protein and fat
- Default to higher protein fruits and veggies (avocado, green peas, artichokes, sweet corn, mushrooms which I know isn't a veggie but gets treated as one)
- Instead of salads, do grain and bean bowls with the same toppings
- If I do a salad, crumble a hard boiled egg on top and use high protein dressings like green goddess or something yogurt based
- When I do snack, I do raw nuts and/or yogurt, or if I crave some carbs, a smear of nut butter on bread

I think often women skimp on protein because they are afraid of foods with fat in them. But I've found you are better off consuming more fat (via butter, oil, avocado, and dairy assuming you tolerate it) than skimping on protein rich foods. The fats in these foods satiate you better than lower calorie foods that may have little or no fat but also do nothing to satisfy me.

I totally agree. I feel like my life turned around when I started prioritizing protein and fat. I’m more satiated, initially lost a fair amount of weight, and am now maintaining it going on about 5 years. All because I stopped being afraid of fat.

I was inspired by this thread and ate more protein and fat today and wow yes I am really full but didn’t eat much - tuna and veggies and walnuts for lunch, chicken and veggies and walnuts for dinner. For both I sprinkled the walnuts in for crunch.

Yes, this is my same experience. So nice to not have cravings throughout the day!

PP you responded to again. I replicated this today. At 10 am I had an early lunch because I was super hungry. I had salmon and a bit of cheese for protein (and lots of veggies and plantain chips) and then added in 5 or so walnuts. I had two squares of dark chocolate around 2. this kept me full all until dinner… I’m so surprised… fats really seem to be the major driver for me.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Yes, once you prioritize protein it's pretty easy to make sure you get plenty. I made some shifts in my eating a few years ago and it makes such a difference in both energy levels and also feeling full so I don't snack as much. I didn't want to increase how much meat I eat so I had to learn about other sources for protein:

- More eggs with breakfast, and I fry or scramble them in butter for extra protein and fat
- Default to higher protein fruits and veggies (avocado, green peas, artichokes, sweet corn, mushrooms which I know isn't a veggie but gets treated as one)
- Instead of salads, do grain and bean bowls with the same toppings
- If I do a salad, crumble a hard boiled egg on top and use high protein dressings like green goddess or something yogurt based
- When I do snack, I do raw nuts and/or yogurt, or if I crave some carbs, a smear of nut butter on bread

I think often women skimp on protein because they are afraid of foods with fat in them. But I've found you are better off consuming more fat (via butter, oil, avocado, and dairy assuming you tolerate it) than skimping on protein rich foods. The fats in these foods satiate you better than lower calorie foods that may have little or no fat but also do nothing to satisfy me.

I totally agree. I feel like my life turned around when I started prioritizing protein and fat. I’m more satiated, initially lost a fair amount of weight, and am now maintaining it going on about 5 years. All because I stopped being afraid of fat.

I was inspired by this thread and ate more protein and fat today and wow yes I am really full but didn’t eat much - tuna and veggies and walnuts for lunch, chicken and veggies and walnuts for dinner. For both I sprinkled the walnuts in for crunch.

Yes, this is my same experience. So nice to not have cravings throughout the day!

PP you responded to again. I replicated this today. At 10 am I had an early lunch because I was super hungry. I had salmon and a bit of cheese for protein (and lots of veggies and plantain chips) and then added in 5 or so walnuts. I had two squares of dark chocolate around 2. this kept me full all until dinner… I’m so surprised… fats really seem to be the major driver for me.

Yep! Just keep doing what works for you PP.

[Anonymous]

I don't know how to consume more proteins.
An egg, half an avocado, chicken, beef...
What else? We eat a different protein each day from chicken, ground beef, pork, beans, ground turkey, fish, and a combo of all the leftovers. The more I eat nuts, the faster my teeth will fall to pieces.

I don't feel like I'm eating enough. I can't eat additional sugar of any type since I'm prediabetic. And I'm not overweight, just at 115lbs at 5'3.

[Anonymous]

Anonymous wrote:I don't know how to consume more proteins.
An egg, half an avocado, chicken, beef...
What else? We eat a different protein each day from chicken, ground beef, pork, beans, ground turkey, fish, and a combo of all the leftovers. The more I eat nuts, the faster my teeth will fall to pieces.

I don't feel like I'm eating enough. I can't eat additional sugar of any type since I'm prediabetic. And I'm not overweight, just at 115lbs at 5'3.

Try some protein powder in a veggie smoothie or drink. I put 2 scoops of collagen peptide in my coffee every morning.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I don't know how to consume more proteins.
An egg, half an avocado, chicken, beef...
What else? We eat a different protein each day from chicken, ground beef, pork, beans, ground turkey, fish, and a combo of all the leftovers. The more I eat nuts, the faster my teeth will fall to pieces.

I don't feel like I'm eating enough. I can't eat additional sugar of any type since I'm prediabetic. And I'm not overweight, just at 115lbs at 5'3.

Try some protein powder in a veggie smoothie or drink. I put 2 scoops of collagen peptide in my coffee every morning.

DP: So I've been counting my collagen peptides protein towards my daily protein intake but then heard that collagen protein is not a complete protein as it lacks one essential amino acid, so should not be counted. then I googled it and found this:

https://www.amymyersmd.com/article/is-collagen-a-complete-protein/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566836/#:~:text=According%20to%20the%20current%20protein,as%20an%20incomplete%20protein%20source.

PP - in terms of protein sources you are safe eating 2-3 eggs a day assuming cholesterol is not an issue for you. On top of that, 4 ounces of chicken, salmon or beef twice a day will get you where you need to be. also full fat cottage cheese has a ton of protein.