I have higher protein requirements and I have to utilize protein shakes to get there because of the calories. 1 a day helps during a cut.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I'll also say, I start my day with a fiber bomb of chia seeds mixed into overnight oats. If you want to up fiber pretty easily, chia seeds are a good way to go. I don't love the gummy texture of soaked chia seeds alone but I don't mind them in oats.

I also agree with prioritizing fiber at the start of the day.

My breakfast today was 4 slices of Wasa whole grain crisp bread, with 1/4 avocado, hemp seeds, everything bagel seasoning, a drizzle of honey, and berries on the side.

420 calories, 20 g of fiber, 13 g protein, 14 g fat

If I wanted to increase the protein, I might mix 1/2 a cup of vanilla skyr into those berries.

That does not leave a whole lot of calories for the rest of the day.

It’s less than 1/3 of her calorie goal for 1/3 of the meals?

I honestly think you need to really reconsider your calories. Under 1500 is very low. Why not try for losing half a pound a week instead and eat a little more? That way you hit your macro goals, you aren't starving, you are more likely to have more, long-term success...

Eat raspberries. 10 g of fiber and low in calories

Anonymous wrote:

Anonymous wrote:How can you possibly fail to hit such a low protein goal? Just eat some Greek yogurt or chicken.

How about you be more helpful and write out a plan for a day.

New poster but here is an example. I think hitting protein is a lot easier then hitting fiber. For fiber I have to be very deliberate. But hitting over OPs goal of 60 g protein is really not difficult if you eat meat and dairy.

Today I ate:
Breakfast;
Protein Oatmeal: 40g oats, 138g liquid egg whites, 0.75 c blueberries, 1/2c milk- 24g protein, 5 g fiber, 318 calories

Lunch:
Turkey sausage, white bean and kale soup with red potatoes: 38g protein, 7 g fiber, 428 calories

Snack:
Trader joes low fat mango Greek yogurt with 1/4 c all bran cereal buds: 14 g protein, 9 g fiber, 190 calories

Dinner: 48g protein, 9g fiber, 350 calories
6 oz salmon
1/2 c steamed lentils cooked with carrots, celery and onion
1/4 c tzatziki

Daily totals:
Protein:124
Fiber:30
Calories:1423

Anonymous wrote:I gained about 25 pounds over the last several years with perimenopause and would really like to lose at least half of it. I’d using LoseIt and my calorie targets to lose 1 pound a week are 1380 calories. I’m also trying to hit 68 G protein and 20 g fiber a day. This week is the first week I’ve hit my protein and fiber targets, but I averaged 1550 calories. I guess I could do it with lower calories but I’d have to be so focused on what I eat….i just can’t do it. At 1400 calories, I was at about 55 G protein and 17 f fiber, but I don’t think I was even losing anything at the 1400 calories.

I guess at least I’m trying.

what are you eating? Are you a vegetarian? Maybe post a typical day so we can help you tweak it. Hitting 68g protein in 1400 calories is really not hard. i can easily eat 100+ in 140 cal.

For fiber I make sure to eat beans at least once a day.

Anonymous wrote:Try cutting all added sugar and processed carbs. I still eat fruit, old fashioned oats, barley (in soup), potatoes and sweet potatoes. But the key is to cook it yourself.

No bread, cereal, pasta, granola bars, dessert etc.

I don't think this is a viable strategy. I have been switching to a combo of Nordic diet and Mediterranean diet and am limiting these things, but I did this type of diet very successfully one time and you could not stay on it forever, so pounds came back.

Now I am trying to focus on delicious, well seasoned food, but I allow myself a small portion of bread or cracker or half a bagel when I really want it. (Am focused on eating rye bread, WASA crisp bread, etc. and ordered some European breads at thebrotbox.) Eating barley porridge or oatmeal occasionally for breakfast. I even made mini apple pies for my family this weekend as a treat (used a ramekin) and it was great because there were small portions and no leftovers.

Have been losing 1.5 pounds per week. Probably varies between 1250 and 1500 calories a day, depending on menu, but haven't been hungry at all, and I haven't been fixated on food as much this time (except to find interest recipes to try).

I prefer to eat vegetarian and I find it impossible to hit protein goals and stay within a low carb range. The only way I can get close is to add meat which seems to always cause my cholesterol to rise.

Anonymous wrote:I hear you, it’s so hard.

I’m very short so extra pounds make me look very fat. To lose weight I need to eat no more than 1250 calories. I have a hard time eating enough protein as well.
And yes, I exercise, about 5-6 times a week.

+1

Your calories are too high. LoseIt doesn’t accurately calculate the calories needed for women our age to lose weight, and it is very very easy to underestimate the calories we actually eat.

I hear that you are struggling with the mental load of trying to lose weight. So I think you need to radically simplify things and drop the specific macro targets. The vast majority of people get enough protein. Assuming that you are focusing on unprocessed foods, you are going to get what you need. You can definitely work on focusing on high fiber and protein meals but I would totally stop trying to track them for now.

I *strongly* suggest you try out Weight Watchers instead of free/cheap apps. The biggest plus of Weight Watchers is that the point system drastically reduces the mental load and it is designed to push to to eat more proteins and fiber without having to think about it or meet targets. They also calculate the points such that if you hit them you will most likely lose.

Anonymous wrote:How can you possibly fail to hit such a low protein goal? Just eat some Greek yogurt or chicken.

How about you be more helpful and write out a plan for a day.

Anonymous wrote:

Anonymous wrote:I'll also say, I start my day with a fiber bomb of chia seeds mixed into overnight oats. If you want to up fiber pretty easily, chia seeds are a good way to go. I don't love the gummy texture of soaked chia seeds alone but I don't mind them in oats.

I also agree with prioritizing fiber at the start of the day.

My breakfast today was 4 slices of Wasa whole grain crisp bread, with 1/4 avocado, hemp seeds, everything bagel seasoning, a drizzle of honey, and berries on the side.

420 calories, 20 g of fiber, 13 g protein, 14 g fat

If I wanted to increase the protein, I might mix 1/2 a cup of vanilla skyr into those berries.

That does not leave a whole lot of calories for the rest of the day.

You CAN hit all the goals, just be creative. What foods have both fiber and protein?
Quinoa
Beans, legumes, peas
Soybeans
Tempeh

Add in broccoli, oats, whole grains, etc.

Focus on protein

How can you possibly fail to hit such a low protein goal? Just eat some Greek yogurt or chicken.