I need a bit of help please

[abbey]

hi everyone! :)

I'm new to this forum, but pretty old to LC in general and mid-age with PP, I did fall off the wagon, and I AM back now, but this time around I'm having a heap of trouble even getting my minumum protein requirements.

I was shooting for the new guidelines which is 120 a day/40 per meal and I just can;t do it. I'm even struggling with the original requirements which put me at 27g a meal some days. I just literally have NO appetite most of the time.

I'm forcing it in with the occasional protein shake, but I was wondering if anyone had any other ideas?

I know this has a lot to do with my metabolism being screwed up, even high carb I averaged one meal and a snack a day, and I know that I need to work on healing up my metabolism, so I'm not terribly concerned that I'm not losing a lot of weight (a little bit every now and then is better than knowing I'm killing myself slowly and gaining). I'm working on boosting my metabolism with coconut oil, omega's and gentle exercise (have health issues badly so vigorous lifting which I used to do is still a way's down the track).

Thanks for listening :)

Abbey

[cmcole]

I'm responding to give you encouragement, but, as I have not a whole lot of technical expertise regarding getting your adequate amounts of protein, I can't respond to your question.

Possibly yogurt mixed with protein powder; HB eggs as snacks (although, apparently not as good a source of protein as other sources).

This post (http://forum.lowcarber.org/showthread.php?t=244975) (on another forum) gives an idea of some sources of protein you may consider. I don't know if you need to register on the forum just to read the posts - I don't think so.

[abbey]

thank you for that link cmcole, I'm already a member of that website :) Will go read it immediately.

[Mitra]

Welcome, Abbey :).

If you look in the resources section of this board, there's a link to a protein calculator that would give you a check on your protein requirement. It calculates lean body mass, and is closer to the more accurate calculation in the original PP book, rather than the simplified version in PPLP.

Some people find that using a protein powder to make a shake for one meal each day helps them to meet their target.

[Billie]

I would recalculate my protein requirement as per Mitra and I have a question if I may? Are you exercising a great deal? Routine, daily/ kind of gym exercise?

If you are not, and your protein requirement is that high and you are unable to fufill it, you might try to shoot fro 90grams and then if you are still hungry work your way up to 120. What are you doing for carbs? Where are you falling into ECCs?

Those answers will help us help you determine things a bit!

Welcome aboard and good luck!

[Gaelen]

Abbey, I'm another one who, if I do the measurement calcs from PP, have a minimum protein intake req. of around 66/day, and if I use the PPLP charts (which are broader estimates), my minimum req. goes up to 102g/day. Those extra 30 grams are fine once in awhile, but there are some days when getting them is painful. When I was on chemo, even getting my LOW END minimum protein requirement was tough. I have always used a protein shake in the morning to help me get my protein in every day...it doesn't have to be a thick, milkshake type thing that fills you up. 25g of Isopure protein powder, for instance, dissolves instantly in a half cup of cold water, coffee or green tea--not so heavy as a shake and a small enough quantity to drink easily. AdvantEDGE Carb Control Shakes (ready to drink) are about the consistency of a YooHoo, or fruit juice, and they have 15g protein/1-3g ECC depending on flavor.

Check out the calculator links Mitra and Billie mentioned, and as suggested, aim to hit at least the *lower* protein requirement each day. As your metabolism heals, you may find yourself craving more protein, and that's a good thing.

And btw...hard-boiled eggs are a fine source of protein. The 6-8g of protein they contain (depending on what size) is perfectly amino-acid balanced, so almost entirely useable by the body.

[abbey]

I think I may have figured something out here - I actually EXCEEDED 120g of protein today!

But my fiber intake was down to 10g, from roughly 20 - 30 (ECC 20 - 30 g per day for the past week), maybe it's all the fibre from my veggies which was making me feel so full al the time? Calories are still a little on the lowish side (averaging 1400 per day over the last week and I currently weigh 227lbs so I know I need at least 1700 - 1900 if not more) but I'm working on it.

billie - I'm not gyming hard at the moment, the best I'm managing is gentle walking (I have CFS and fibromyalgia and am having a bad flare at the moment), but hopefully will be able to go back to at least a bit of weight lifting soon, even if it is just cans of beans in my loungeroom. I love how lifting makes me feel so it's a priority for me to get back to it as soon as I sort out all this health stuff.

I'll do the calculations from the website when I have a bit more time, I'm more just dropping through now before I go to bed to say thanks to everyone for their suggestions so far :)

[Billie]

Abbey that is fine, I was asking the question about exercise because then your body needs more fuel (protein) than if you are not "moving it" so much. Not to worry, walks are a fine way to start. It all comes when you can do it and tolerate it.

As Gaelen suggested aim for the lower numbers and get those in. When you get back to the program and get more used to it, then you are define it, and we are happy to help, in a way that works for your schedule.

[Shadow]

Welcome, Abbey :)! You've already received good advice - so I just wanted to pop in and say "hello" to you. As for the weights - I look forward to being able to see you in the Mover's and Shaker's forum when you can start back again :thumbsup:!