Announcement

Collapse
No announcement yet.

protein / fat daily amounts - please help!!

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • protein / fat daily amounts - please help!!

    Hi - I am trying to maintain my weight, which Cronometer tells me is about 2,000 cals a day. (I'm happy with about 1,800 or so). I'm not trying to lose right now (pregnancy), although I will have at least 20 lbs. to lose post-preg I'm guessing. So, I find that I quickly exceed my allotted protein amount (which is about 400 calories for my lean body mass) and would need to make up the necessary calories in fat if I'm maintaining. Do I just pour more oil on my daily salad? Eat another pat of butter?? It seems like a less natural way to get more fat, but every healthy fat contained in foods (nuts, eggs, meat, etc) also contains lots o' protein!! I'm feeling macronutrient confusion!! How do I limit my protein so strictly but then get enough fat to maintain weight? Should I make at least one meal a day no protein at all? This seems to fly in the face of my old Zone Diet/Paleo knowledge, but would help me set my macronutrients on track. Thanks!!!!

    p.s. I can't give up my eggs in the morning. I really depend on them to get my day off right Primally.

  • #2
    IMO, its hard to over eat protein. (I'm no doctor, and I know close to nothing about pregnancy health). But in genreal, I'd say its very hard to eat too much protein. But maybe I can share what I do since I often need to get more fat into my diet. I tend to melt butter on everything; veggies, steak, hamburger, name it. Also, I make this "chocolate" stuff with coconut oil, pure cocoa, and a little bit of honey. It ends up being mostly fat, and mostly saturated fat at that (excellent fuel source and avoids all the O3/O6 balance issues). I warm the oil a little bit to get it liquid and pulse blended everything together. Then I pour it in candy molds and put it in the freezer to set. I store it in the fridge. It has the consistancy of chocolate, and it tastes (give or take) like and mounds bar. I eat 5-6 peices after meals when I eat chicken or something else thats lower in fat.
    Hope that helps.

    Comment


    • #3
      If you are eating naturally occurring, primal protein sources like fatty meat, I wouldn't worry about overdoing it. Be careful with nuts.
      Lifting Journal

      Comment


      • #4
        Why is your protein so limited? I assume you're eating plenty of carbs since you're not trying to lose weight?
        $5 off iherb.com: QOC241

        "Don't let the perfect be the enemy of the good." - Voltaire


        For nutrition/wellness tips:

        http://www.facebook.com/#!/pages/One...34671179916624

        www.onelifeonebodynutritionaltherapy.com

        Comment


        • #5
          Limit fats or Carbs.

          Do not limit protein.

          You have it very very wrong.

          Comment


          • #6
            You're not going to overeat protein from meat and eggs. Just eat meat and vegetables until you don't feel like eating more. Throw in some tubers like sweet potatoes every once in a while if you feel the need. No need to overthink things too much.
            Today I will: Eat food, not poison. Plan for success, not settle for failure. Live my real life, not a virtual one. Move and grow, not sit and die.

            My Primal Journal

            Comment


            • #7
              I agree with the others: don't limit whole-foods protein during pregnancy. Your body will let you know when you've had enough. Pregnancy demands certain nutrients at certain times, and so your appetite should be your friend, not your enemy. There will be plenty of time to whip yourself into shape post-partum. Good luck!

              Comment


              • #8
                I'm trying to Mark's formula in Primal Blueprint for how much protein you need per day (depending on activity level - the thing is, I'm only moderately active right now): .7 g of protein per pound of lean mass. That leaves me about 80 grams of protein per day, or 300-400 calories. It seemed low to me, but I'm just trying to follow the PB plan, track it carefully and see how it pans out in daily meals and how it feels for my daily needs energy-wise. It may seem like over-thinking, but in the beginning of going Primal I think food tracking is pretty valuable. I figured out that nuts are actually relatively MUCH higher than fat than protein and are actually perfectly suited to my need for higher fat without all the protein attached. Apex, just curious, why did you warn against nuts?

                All that said, I do agree that if you're eating Primal foods, you really can't go too wrong. And since I am in maintenance mode, I am going to enjoy one of those delicious chocolate fat bombs that Abe suggested and enjoy the hell out of it! Sounds fantastic. I'm going to enjoy every minute of maintenance!! ;-) ;-)

                Comment


                • #9
                  Mark has recommended 1g/lb of lean mass as a minimum for people trying to gain strength:

                  How to Gain Weight and Build Muscle | Mark's Daily Apple

                  I don't know what the pregnancy number would be, but it's sure to be at least that.

                  All protein is not created equal, however. Plant protein, including that from nuts, usually does not have all nine of the essential amino acids that your body needs (particularly lysine). Nuts also have unfavorable fatty acid ratios and contain phytates that can prevent absorption of important nutrients like magnesium. I find that when I eat nuts, my hunger actually increases -- my nutritional profile gets more out of balance the more I eat. So I would suggest that you embrace your love of eggs instead.

                  Abe's recipe sounds ecstatically delicious.

                  Comment


                  • #10
                    I warn against nuts for several reasons rolled into one: Because they are so convenient and delicious, people have a tendency to eat a lot of nuts. This can be troublesome for several reasons. It's really easy to pound down 2000 calories of nuts in one sitting. In addition to a lot of calories, that's a ton of Omega 6. Additionally, nuts cause inflammations and GI distress in some, if not many people.

                    Mark's guidelines are guidelines, not commands. Especially since you are new to primal and pregnant, eat and enjoy!
                    Lifting Journal

                    Comment


                    • #11
                      During pregnancy, imho, the last thing you should be worried about is putting on weight.
                      As others have said, if you are just eating whole healthy foods (meat, fish, leafy greens - lots as they are an excellent source of folate and calcium, veggies, fruit, tubors, etc.), eating when you're hungry stopping when you're not, you will be giving your little one the best possible start in life while getting enough nutrients so that you don't deplete your own stores too much when providing your your baby

                      You shouldn't pack on the pounds either as you shouldn't be able to over eat if you're eating like I (and others) have suggested. But, if you do, don't forget that it is a natural part of pregnancy and provides you fuel for after the birth (breast feeding etc.).

                      The whole eating for 2 thing is garbage though, so don't give into that idea
                      If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                      Originally posted by tfarny
                      If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

                      Comment


                      • #12
                        thanks for all the great input!! this discussion has been enormously helpful for me. Kicking the grains has been HUGELY beneficial and I know it is going to make pregnancy a much better process than with my first -- I already feel 100 times more energetic and I don't really have any of the cravings I had the first time around (i.e., getting a double ice cream cone every other day, eating a doughnut shopping for groceries - it ain't pretty ;-). There will be no eating for two this time around!!

                        Comment


                        • #13
                          It is fine to add extra fat to your meals when you are eating mostly muscle meats. If you were consuming the whole animal you would get much more fat from bone marrow, suet, and brain. If you are not eating those foods, then adding butter, beef tallow, olive oil, coconut oil, avocado and lard while cooking and preparing foods is an appropriate way to meet your fat requirements.
                          Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )

                          http://www.krispin.com/lectin.html

                          Comment


                          • #14
                            I'm sorry, didn't you say you are pregnant? Or did I read that wrong?

                            If you are pregnant, you shouldn't be limiting any food groups or watching your calories. You should be listening to your body's and baby's needs.

                            Comment


                            • #15
                              Originally posted by Misabi View Post
                              During pregnancy, imho, the last thing you should be worried about is putting on weight.
                              As others have said, if you are just eating whole healthy foods (meat, fish, leafy greens - lots as they are an excellent source of folate and calcium, veggies, fruit, tubors, etc.), eating when you're hungry stopping when you're not, you will be giving your little one the best possible start in life while getting enough nutrients so that you don't deplete your own stores too much when providing your your baby

                              You shouldn't pack on the pounds either as you shouldn't be able to over eat if you're eating like I (and others) have suggested. But, if you do, don't forget that it is a natural part of pregnancy and provides you fuel for after the birth (breast feeding etc.).

                              The whole eating for 2 thing is garbage though, so don't give into that idea
                              Great reply.

                              Comment

                              Working...
                              X