Getting all that Protein!

[meewolfie]

I've been browsing the board here and notice that most people have a goal of 100+ grams of protein per day.

I've been actively tracking my food for the last week and only once have I ever "accomplished" more that 100g of protein.

I have two questions:

1. I'm in the weight loss phase, so I've been keeping my total carb count under 30g per day. If I meet this goal, how important are protein goals? If what I'm eating provides 70 - 90g of protein per day, is that okay?

2. If the answer to #1 is that I have to shoot for more protein, what are some suggestions for "power protein" foods that don't add alot of calories or carbs?

One of the things that I like about this plan is that I am NOT hungry at all. Sometimes I look down at my scrambled eggs and realize that I just can't eat another bite! I think this is good for weight loss, but I also realize, being so new to the program, that I may be overlooking something important.

Any feedback is greatly appreciated!

Mary

[Mitra]

Mary, what is your protein goal? In PPLP there's a table that's just based on weight and height. In PP there's a (more accurate, but more involved) calculation that takes into account your lean body mass and exercise level. If your requirement is less than 100g per day, then don't worry about what the rest are eating, you're fine. If you're just a gram or two short then I wouldn't worry too much about it, but if you're consistently substantially below, then you might benefit from adding some extra. Maybe keeping cooked chicken or something around for a small extra meal, or having just a slightly larger portion at each meal - I'm sure lots of people will chip in with suggestions.

I'm quite small, so my protein requirement is only about 60-70g per day, but I generally end up eating around 90ish without particularly trying, and without using any protein powders, extra egg whites, or any of those protein-boosting things.

[Gabriel Guzman]

Getting 'all that protein' is actually easier than one thinks, especially of the sources of protein are varied. A 3-oz chicken breast, for example, has ~21 gr protein and a typical PP menu includes more than just a chicken breast during the day. Protein grams do accumulate quickly if we are careful in choosing our protein sources and don't stick to just meat (just to mention one source). Try the same chicken breast but this time sliced in the middle and stuffed with goat cheese in pesto sauce and you've got nearly 30 gr or more of net protein in only one part of one menu... so there is a lot of room for protein grams to accumulate throughout the day.

I'm more or less in your same level of minimum protein intake (~90 gr net protein per day), and when I include variety (meat, poultry, fish, eggs, cheese, even protein-rich desserts, protein powders -though I don't use these very frequently) I easily reach that level. An advantage, at least for me, however, is that I do like all those sources of protein and do cook a lot with all of them.

More important to mention is that Protein Power has the word 'protein' for a reason. Although a carbohydrate controlled plan, the cornerstone of the cornerstone is the minimum protein requirement. Reducing the amount of carbohydrate, while very beneficial, is only part of the equation. The other part, in which protein is involved is in getting all the metabolic benefits that come from an adequate protein intake. So, to answer your question, it is very important to meet our minimum protein requirement, not just the carbohydrate limit we set to ourselves. Ensuring the proper protein intake not only plays a role in the weight loss phase but also in the weight management (maintenance) stage of the plan.

Incidentally, because it's a common comment about this plan, it's really very difficult to go overboard in protein intake <i>provided</i> that we calculate our minimum intake with as much accuracy as we can. Because that protein intake is tailored to our own measurements and level of physical activity, it's hard, if not impossible to overeat protein unless we choose to do so.

[Doctari]

Low carb protein powders will provide about 20-25 carbs per 100 calories. And some of the brands out there taste pretty good too.

Welcome to the board!

Doc

[Adaz_naz]

The first time on the pp plan I ate 60 to 70 gr of protein a day. I had my skin hang off of me. This has not happened this time and the fat loss has been obvious in my face and my waist.
The first time my body shape was an inverted triagle, it changed after 2 months.
When I started almost 3 weeks ago I was 45-42-45. Last week I was 44-37-45.
My weight flucuates so it isn't a good indicator of fat loss.
I become obsessed with what I weigh and how much I have to lose etc..and fall off the plan.
It becomes a "diet" and that is something I have always failed at...lol..I have had success with the idea I am stabilizing my blood sugar..etc. and forgetting about losing weight. That is a by product of eating more protein and less carb, kind of like a fruit tree producing fruit..lol.
Adaz_naz