Lean protein food - advice needed - Weight Loss NHS

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Lean protein food - advice needed

IgaT
IgaT

Hi all,

Can somebody help me with ideas of snacks / meals / products that I can eat to increase protein consumption without going too high with fat. I want to do it naturally, so just by eating correct food, not supplementing with protein powder (at least not yet).

I am lactose intolerant (or very sensitive) and cannot eat beans or lentils. I am experimenting with Greek yoghurt and cottage cheese, as I only recently figure out that the major source my my belly problems is lactose. I'm still on my way to discover what can I eat from diary.

From properly lean protein I'm eating chicken breasts, tuna, and tofu. Unfortunately, I don't like turkey. I bought a minced one, so I'll give it another try. I bought also for the first time edamame beans, so I'll see if I like it. I'm also experimenting with quinoa. I am aware of lean beef, but it is very expensive and hard to get.

Other high protein food that I eat: eggs, salmon, seafood (mussels, oysters, but they are canned in oil), peanut butter. But all of them are quite high with fat.

Any suggestions are welcomed,

Iga

20 Replies
oldestnewest
moreless
morelessAdministrator

Hi Iga,

Sorry, I'm unsure of why you feel the need to increase your protein intake, when you're obviously eating plenty of good quality protein and why you're concerned about your fat intake. Fat is an important part of your diet too and too much protein isn't good for you.

Read this to see if it helps :)

phcuk.org/wp-content/upload...

Rignold
Rignold3kg
in reply to moreless

you have too eat a hell of lot of protein for it not to be good for you.

moreless
morelessAdministrator
in reply to Rignold

What I meant, Rignold, is that when you consume more protein than your body needs, the excess protein is used to provide your body with energy or turned into fat. You can't store extra amino acids or protein for later use, so if you consume too many calories in an effort to increase your protein intake you will gain weight.

IgaT
IgaT
in reply to moreless

I still stick to my kcal allowence, just trying to shift proportions. I was starting with approx 10-15% of protein, now I'm bit higher, but it exceeded my fat allowence.

Concerned
ConcernedAmbassador
in reply to Rignold

Any protein above what is used for cell maintenance and repair can be used for gluconeogenesis. Using protein for fuel in this manner also produces harmful side products such as ammonia and urea. Memorial Sloan-Kettering found that excess carbohydrate carried the highest risk of cancer, with protein about half that, and natural fat is relatively inert.

IgaT
IgaT
in reply to moreless

Hi @moreless , thank you for the link. I'll read it again more carefully.

I know I am eating a good fat, but while tracking my calories MyFitnessPal is also showing me percentage of macros I eat. On average I eat 40% of fat (approx. 60g of fat) , that's quite a lot. And only 15-19% of proteins. My carb consumption varies between 40 and 50%. Even your link suggest not to go over 35% of total fat.

According to tdeecalculator.net/ the moderate carb diet assumes ratio 30/35/35 (protein/fat/carb).

I want to increase proteins, as they should keep me full. As week 1 of NHS plan is suggesting: (1) fibre and (2) proteins. With fibre I am quite good: av. 25g. Without eating more fruits it is hard for me to increase fibre. But I think it is good enough. I have no idea how to have 10% protein more.

I don't stress about it, just experimenting and slowly trying to find a way to reach closer number (from av. 65g closer to 100g). This post was more to brainstorm and hopefully have some more ideas of how to do it without eating similar foods all the time. I don't want to go too high with proteins, but 30% sounds sensible.

Have a nice evening :)

Min 30g of fat, no more than 35% of total fat (page 9 and 16) ;)

Concerned
ConcernedAmbassador

Nature tends to accompany protein with fat because the metabolism of protein necessitates vitamin A. Eating lean protein with too little fat can therefore cause extremely serious vitamin A depletion.

IgaT
IgaT
in reply to Concerned

So is it ok to have 40% of all calories on fat??? I've noticed that is usually 1:1 (or close to it) ratio between protein and fat.

Well, I didn't think it will be so scientific discussion :)

I wanted some meal / products ideas to incorporate into my meal plan.

Do you all really think that I don't eat too much of fat (even good one)? And that proportion fat/protein/carbs of 19/40/41 (in a good days) or 15/50/35 (in not so great) is ok?

You may want to go for nutritional yeast IgaT. Google its protein content.

Here is a video with other suggestions, some maybe not so great and many you use already or cannot eat, I'll just leave the video here

IgaT
IgaT
in reply to tidirhin2548

Thank you very much :)

New ideas from the video that I picked up :)

1. spirulina - hmm... maybe worth trying

2. seitan - wheat gluten protein - never heard of it before, I'll look for it

3. tempeh

!!! 4. dense veggies - broccoli, green beans, spinach, kale - definitely I'll increase those products :D

5. gardein / meat replacement products - is it in UK?

6. chia seeds (I have this one :) I even sometimes add it to smoothie or morning porridge) and hemp seeds - still quite a lot of fat, but I can add a little.

Cheers

I was going to suggest nutritional yeast too, stir it into pasta/omelettes. And don't underestimate boiled eggs and fish. Fish oils are very good for you. I've recently got into smoked haddock, sardines are also meant to be really good :)

I don't like sardines. But I forgot about old good haddock :) Already added to my grocery list for next week ;)

What about cod?

Ruth_canal_runner
Ruth_canal_runner7lbs
in reply to IgaT

Cod is good. I just bake it in foil in the oven. Had it at the weekend in fact, with mediterranean veg and charlotte potatoes :)

I used to buy it quite often, as it is cheap fish ;)

Ruth_canal_runner
Ruth_canal_runner7lbs
in reply to IgaT

Kippers and mackerel are cheap too. As are eggs :)

I'm eating quite a lot of eggs ;)

Hmmm... I think I need to explore the fish aisle / section a little bit more :)

Thanks for great ideas :D

One of the most nutritious sources of protein are organ meats, low fat, not expensive. Not to everyone's taste but worth a try if you haven't had them before. We eat liver regularly, as a good source of vitamin B 12.

If you're lactose intolerant you may be better off with trying full fat Greek yoghurt, the higher the fat content tends to mean the lactose content is lower. I can tolerate a little cream in my coffee, but not milk.

authoritynutrition.com/dair...

IgaT
IgaT
in reply to Penel

For my lactose intolerance I know that I cannot have milk or Icelandic Yoghurt (SKYR). Low fat Greek is not good either. I'll go back to full fat Greek yoghurt to check if it is ok.

My mother used to do liver, stomach, and hearts (last 2 in chicken broth). I may want to learn how to do them and where to buy them.

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