(for reference: i'm female, 22, 159cm (5'2), CW 70.2kg (~155lbs) GW 55kg (121lbs), eating 1200 calories per day to create a daily deficit of ~500 calories.)
i'm trying to increase my protein intake and i'm going to start doing some VERY basic strength exercises to support my muscles and prevent muscle loss as i lose weight (i'm not that strong to begin with and currently i only get about 30-50g of protein a day).
i calculated my ideal protein intake using the "1g of protein for every 1lb of body weight" metric recommended by this article (it's full of references to peer-reviewed scientific journal articles so it feels like trustworthy advice to me), so my current goal is to have 155g of protein per day.
today's my first day REALLY trying to hit that, and i feel really out of my depth. i don't know how to get enough protein without going over my calorie limit, or without literally ONLY eating protein all day.
i had a protein powder this morning and it made me feel very sick in the stomach and it tasted awful, and only provided 15g of protein for 110 calories.
so i figured "i'll just have heaps of chicken at lunchtime and dinner to make up the rest, i love chicken that'll be easy". turns out to get my remaining 140g of protein from chicken, i'd have to have 650g of chicken, which is 1348 calories. that alone is way over my caloric budget, and even if i only ate chicken all day i'd be miserable from the lack of variation, which would just set me up to fail.
i know heaps of people hit their protein goals without going over their daily caloric intake goals, i just don't know how? please help! i'd really like advice/sharing of experiences on these things:
- what foods are high in protein, but low calorie?
- how do you personally hit your protein goal?
- is 155g of protein a day too much for me? should i do the 1g/lb rule using my goal weight instead, aiming for 120g protein? that's still a lot more than i'm having now, but more manageable than 155g.
- how on earth do you get enough protein, while also getting enough vitamins and minerals from other foods, and stay in your deficit? particularly for someone like me who's short and has to eat at 1200 calories to lose weight.
- i used to be strong from swimming and i enjoy feeling strong, is protein really as important to strength as people say, or am i caring a little too much about it?
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source https://www.reddit.com/r/loseit/comments/110u1gh/how_on_earth_do_you_hit_your_protein_intake_goal/
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