adding protein to diet

[123SA]

I am doing WW. I was losing weight steadily for 5 weeks and then hit a wall. My leader suggested adding more protein to my diet. Any suggestions?

 

[JMD]

Chicken breasts, lean meats, fish, egg whites, cottage cheese, protein shakes, are all good sources of high quality protein. Its really hard to give any specific advice without more information regarding your diet. And don't forget that adding protein is adding calories, so you will need to adjust the rest of your intake accordingly.

 

[123SA]

Thanks for your suggestions. I realize I need to do some research. "Add more" is a bit vague to me. I am going over a few days worth of menus and adding up grams of protein. I also have to find out how many grams I should try to have each day.

 

[Orange County Girl]

Have you read about WW plateaus and the method of varying your points day to day to kick your metabolism back into gear? I remember reading about it a few years ago in a magazine.

 

[newholidayx2]

fitday.com will break your daily food intake into fat, protein and carbs

 

[curiouser]

I snack on string cheese, yogurt and edamame as low point options for protein. Sometimes I'll just eat a spoonful of peanut butter as well. It works great to keep you fuller longer and keep your metabolism working.

 

[JMD]

I snack on string cheese, yogurt and edamame as low point options for protein. Sometimes I'll just eat a spoonful of peanut butter as well. It works great to keep you fuller longer and keep your metabolism working.

Be careful with peanut butter. Its a great food, but its primarily a fat source and not a protein source. Even though its full of healthy fats, its high in calories, so use it sparingly. Also, yogurt is primarily a carb source, not protein.

 

[JMD]

fitday.com will break your daily food intake into fat, protein and carbs

I highly recommend using a site like fitday. It will help you get an idea of how many calories you are eating, as well as how much protein/carbs/fat you are eating.

 

[AKASnowWhite]

I too needed to add protein to my diet - when I *finally* got it figured out, I started to see the results I wanted! I aim for 12-16g per meal or snack. Yes, that's EVERY time I eat. Took a lot bit of getting used to, but now it's habit for me. There are the obvious chicken breast, lean fish, turkey, etc. Other than the "usual" these are some of my favorite choices:

Kashi go-lean cereal - 10g of soy protein per serving (1pt) (this is how I start my day - with 1/2 cup low fat milk...)
1/2 cup low fat cottage cheese - 12 g (2pt)
3 eggs whites 10g (1pt)
Tuna fish - 22 g (2 pts)
Protein powder (used in smoothie) 12 g (2pt)
Protien bars (Zone choc. coconut - yum!) 16g (4pt)
Luna Bars (again, YUM) 12g (3pt)

Beware of cheeses (string cheese for example) - they don't have a very high protein count for the # of points. Also, make sure you're looking at COMPLETE proteins - grain products will list protein on the nutrition label, but they aren't the same.

 

[AKASnowWhite]

Thanks for your suggestions. I realize I need to do some research. "Add more" is a bit vague to me. I am going over a few days worth of menus and adding up grams of protein. I also have to find out how many grams I should try to have each day.

Not only is it important to find out how much you need each day, but to break that down so that you have lean protein at every meal. That was the hardest thing for me - spreading it out over the course of the day.

 

[nbodyhome]

There is so much back and forth on how much protein is needed - I'm trying to stick with about 15% of my diet, and 55% or so on carbs. Skim milk is good for protein, and I use fat-free yogurt in my smoothies. I also eat a little lean meat nearly each day.

 

[AKASnowWhite]

There is so much back and forth on how much protein is needed - I'm trying to stick with about 15% of my diet, and 55% or so on carbs.

I honestly believe that food plans are NOT "one size fits all". Everyone's body functions differently, and what is most efficient for me is not necessarily going to work for someone else. As frustrating as it can be trial and error, and above all patience & a willingness to be flexible are what got me where I am now. The tiniest "tweaks" to my diet made all the difference in the world.

 

[123SA]

Thanks everyone. So far, I have changed my breakfast from honey nut cheerios with skim milk to an egg + egg white with 1/4c FF cheese on a WW muffin, I have 2 cups of skim milk throughout the day, I have 2 oz of a lean meat with lunch and 4oz of lean meat with dinner. I still have to set aside the time for researching other sources of protein. I will check out the site mentioned in this thread and about the WW plateaus. Again, thanks.

 

[AKASnowWhite]

Sounds like you're making good choices give it time - just those minor little changes can make a huge impact on your bodies willingness to drop it's excess.

 

[bicker]

Fish is an excellent, and especially low-calorie, source of protein. Tuna and salmon are also very often, now, available in convenient single servings.

I honestly believe that food plans are NOT "one size fits all". Everyone's body functions differently, and what is most efficient for me is not necessarily going to work for someone else.

True to some extent, but I don't think that's really the issue generally. Lots of different approaches will metabolically work for just about everyone. The differences are mostly a matter of what will or won't work mentally/emotionally for different people.

 

[Tiger Lily 03]

I hope you are finding new things that might work. I'm glad you asked the question. I'd like to know how you manage through the plateau.

Keep on keepin' on!

 

[mommyofthreeboys]

What about nuts? I really like the Blue Diamond natural almonds. (plain- not honey roasted and NOT a big handful) About 10 as a snack keeps me feeling more full.

 

[pixiedust23]

I love red (kidney) beans and chick peas....soooo yummy!

 

[luv2nascar]

I love black beans on salad or edamame (soy beans) on salad.

 

[AKASnowWhite]

Soy Chips!

I found these yummy soy chips that are only 1point per 1oz. serving, and contain 7g of soy protein.