I’ve been doing 16:8 for about 2 weeks now and I’ve lost around 3lbs which I’m happy with. I’ve also noticed my face looks less puffy and my stomach is less bloated which I think means I’m losing water retention. Overall I feel great and have adjusted well to not eating breakfast when I first wake up, but I don’t think I’m getting enough protein.
I’m getting between 50-70g of protein according to MFP but I think I should be eating more? A typical meal plan looks like this:
9:30-10am: break fast with plain Greek yogurt, fresh strawberries and a 1/3 cup of keto granola OR a smoothie with plain Greek yogurt, frozen berries, chia seeds, almond milk/water/ice and a coffee with approx 1/2 a Premier Protein shake instead of creamer.
12:30-1pm: lunch is usually tuna & avocado on sourdough, a deli ham or Turkey sandwhich/wrap or a fried egg with avocado toast and a slice or two of Turkey bacon. Usually raw veggies or an apple and a Green tea.
5-5:30: dinner changes but the last few days I’ve had shrimp tacos on corn tortillas with cabbage, avocado, etc. or a Mexican bowl with brown rice and chicken, peppers, onion, pico de gallo, etc.
If I’m feeling hungry I’ll usually just have a Premier Protein shake but I think I need to incorporate more protein into my meals.
What are easy ways to add protein to these types of meals? I know cottage cheese is a go-to but I have never enjoyed it. Cheese sticks/babybel, Turkey pepperettes, beef jerky? Should I worry about too much fat? I’m trying not to snack because that is a gateway to binging for me.
eggs are so good for you and full of protein. Hard boiled is easy to add to just about anything you listed, my favourite person in the insulin field Ben Bickman adds a raw egg to his smoothie every morning and when his wife found out she said yuck, then she had it without and was like ok put it in but I dont want to see it lol.
You’re already eating protein with each meal. Just eat larger servings of the protein and less of the other components of your meals. For example, make your sandwiches just one piece of bread and load up on with twice as much deli meat as you’re currently using. You can eat it open face style, or just as a very thick half sandwich.
Those yogurts are good, just be aware of how much sugar they have, I was big on these yoplait and layogurt cups cause they were like 7 and 8 grams per cup and only around 140 calories a thing.
Good protein sources are salmon steaks, tuna filets, beans like black beans and I think canelli beans are good sources too. A couple weeks ago I had a small bowl of angel hair pasta and canelli beans with a couple table spoons of chunky ragu and it was like a 15 gram of protein meal right there.
Gotta get on that cooking grind though. Chicken breasts, turkey breasts (i think those have a good amount of protein in em), if you eat red meat then cuts of steak and things like that. Pork is pretty good too, porkchops are like 23grams per serving. Two of those 46 grams of protein.
If you’re looking to up your protein intake its best to aim for whole foods like animal proteins and plant based sources like beans, legumes oh and tofu! Tofu is really good for a protein source. Reason why its best to aim for whole foods and not just supplements like protein powders and processed protein foods is the nutrient content of whole foods is way higher and lower in things like sodium, artificial additives and sweeteners and in my opinion lower in carbohydrates if you go the whole foods/natural route.
One block of extra firm tofu is 40 grams of protein, just gotta find a style to prepare it that you like. Fried is common, in a salad, in a soup.
This post is all over the place but just brainstorming what Ive had in the past.
Im a pescatarian so no red meat or poultry for me, and its tougher to get protein cause I cant just eat a piece of chicken or eat a steak to get the protein and fish all the time can get boring but gotta up the study of foods.
I used to practice bodybuilding for fun in the past and it got the job done, but I also stuck with a few things since those days and thats sticking to my macros, I’ll stop right there cause macros are something that you’ll see more of when you use these apps to track your meals and things like that. Macros are short word for macronutrients and the three macros are protein, fats, and carbohydrates.
Hope you find your way :)
are you in the gym a lot? if so, you might need to up your protein.
i’m in the gym 4 times a week and go pretty hard, i also only get 50g~ on workout days, sometimes a little more from peanut butter and oats.
you need dates if you’re trying to avoid snacks