Protein levels

[Northpole]

Hi all

Recently started PPLP, and I'm really struggling to reach my protein levels (34g per meal). I just feel I can't eat that much - I'm not a big eater. I was just eating the wrong stuff (carbs).

Has anyone else experienced this or have any advice?

[deirdra]

I actually use the more complicated protein calculation from PP that gives me a bit lower protein target than PPLP's simple charts. There's a website that calculates it the same way as PP (just ignore the Zonish "Block" comments, but I do best if I stay above Dr. Sear's 77g minimum of protein/day recommendation - for best energy & alertness):
http://www.getrolling.com/orbit/zoneCalcFemale.html
http://www.getrolling.com/orbit/zoneCalcMale.html

At the beginning I used protein shakes and protein-rich snacks (or 4 meals a day) to get up to my PP target of 81g of protein per day, but now I just eat 3 meals a day of real food, mainly eggs, meat, poultry, fish & fat with a bit of vegetables. I typically choose the protein source first, then the fat, then the carbs (in some meals I have none). That way the volume of food is not too large.

[laughingW]

Things I have heard:

- protein powder shakes

- ease up to the full 34g

- have some of it in a midmorning snack

- stick to very lean protein which has 8g per ounce of meat

I am a short woman, 5'2", and the earlier book, PP had me with a protein recommendation of 63 g per day, where the PPLP book has 132. That is almost twice as much, because of trying to make things simpler for people. Maybe you could check the other book too, and if this is true for you, find a protein amount somewhere in between?

[Northpole]

I actually use the more complicated protein calculation from PP that gives me a bit lower protein target than PPLP's simple charts. There's a website that calculates it the same way as PP (just ignore the Zonish "Block" comments, but I do best if I stay above Dr. Sear's 77g minimum of protein/day recommendation - for best energy & alertness):
http://www.getrolling.com/orbit/zoneCalcFemale.html
http://www.getrolling.com/orbit/zoneCalcMale.html

At the beginning I used protein shakes and protein-rich snacks (or 4 meals a day) to get up to my PP target of 81g of protein per day, but now I just eat 3 meals a day of real food, mainly eggs, meat, poultry, fish & fat with a bit of vegetables. I typically choose the protein source first, then the fat, then the carbs (in some meals I have none). That way the volume of food is not too large.

Thank you so much for the link to the protein calculator. I put in the details and my protein came out at 68 or 78 depending upon whether I seleted sedentary or light exercise. This amount of protein I can do no problem, as it's about a third less than I was struggling to consume.

Thanks one again.

[Sharvo]

I missed it the first time I did calculations - I think he said if you have 20% or more of your total weight to lose, you should use the factor for the next highest category of activity just to give you enough proteing for the extra work your body does to move the higher weight around. I agree that it's easier to meet a smaller minimum, just be careful that you really do get the minimum.

Good health,
Sharvo

[maxlharris]

it's not 20%, it's 40% overweight.

If your goal weight is 100, and you are 140, you get 10% more protein.

[Sharvo]

Ooops, sorry to mislead; thanks to catch that.