Protein

I need some edumacating. I'm tracking my calories, carbs, protein, fat, and cholesterol. I know I'm supposed to stay below my calorie count as well as the fat and carb limits. And of course, cholesterol. But I'm fuzzy on the protein bit. The more calories I burn, the higher my protein limit goes. But I'm often more than 50-75% below my allotted intake. Am I right in thinking that with protein that goal is something to hit and not something to avoid? IOW, if my protein budget is 145g, should I be trying to get close to that and am I hurting myself by being far below that amount? Today my goal is 145g and I'm at 96g. I have a hard enough time keeping what measly muscle mass I have. I'm thinking that shorting myself on protein is not helping with that at all. I bought some protein powder and I take that, but it's only 21g per serving. Because of cholesterol issues, I need to limit eggs and red meat.

What's a good source of protein that isn't also a calorie or cholesterol bomb?

How are you tracking these macros? I’ve never heard of anyone tracking cholesterol in their diet. How are you doing that? What do you mean by calorie count?

Are you lifting weights?

First, find an online BMR calculator and determine your BMR. Then add your non exercise activity calories and your exercise calories.

If you are trying to gain mass then you need to consume more calories than that. To maintain you’ll need to consume the same number you expend. To lose body fat, you’ll need to be in a deficit. 500 calories a day is ideal.

Use an app like myfitnesspal pal to track calories in/out

Consume 1 gram of protein per pound of ideal body weight, up to 1.2 grams if you are trying to gain muscle.

With myfitnesspal you can set your daily caloric intake goal then adjust your protein and carbs up and down while staying at that calorie intake.

Your information about eggs and cholesterol is outdated.

I use an app called Foodnoms. It calculates BMR like MyFitnessPal. I used to use MFP until it got bought out by some firm that sells all your data. Foodnoms will track your nutrients as long as you enter stuff accurately. I usually just scan the barcode on a package or let Foodnoms read the nutrition label.

I know about calorie deficits. I've been doing this for years and started out with a 1000 cal/day deficit. Now I shoot for 500/day.

So 1g of protein per pound of ideal body weight is about what I'm seeing in my app. I just have a hard time meeting that goal. I'm under strict orders from my cardio doc to keep my LDL at or below 50, so I limit cholesterol to 300mg/day and usually come in far below that. Two eggs puts me over that limit. One large egg has 186mg of cholesterol. If I want eggs for breakfast, I have Egg Beaters. But even doubling the serving size with them only gives you 10g of protein.

The cholesterol in eggs does not increase your blood cholesterol. Excess carbs will.

In regards to protein, I am 5,9 and weigh 187. I am trying to build muscle, so my goal is 216 grams per day. I eat a lot of chicken, turkey and salmon. I also have beef. I still find that I need protein shakes and Greek yogurt to reach those goals.

Mason Hatcher wrote

The cholesterol in eggs does not increase your blood cholesterol. Excess carbs will.

Some studies have shown that, but it's still not a free ride. Mayo Clinic says one egg a day is fine, and that makes sense. An egg has 186mg of cholesterol, so you can have one and still stay below the recommended 300mg.

Health experts now suggest eating as little dietary cholesterol as you can, aiming to keep intake under 300 milligrams (mg) a day. One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice.

In my case I need to seriously limit all cholesterol intake, so I'd rather just go with Egg Beaters. Toss in a bit of fat free cheese and some chives and they're hard to distinguish from whole eggs. I do nosh on turkey/chicken throughout the day and I don't always log that, so I may be getting more protein than my app shows. I could also double the protein powder in a shake, although that's 300 calories, so there that trade-off.

Not gonna argue with about eggs. I eat 4 to 5 daily, avoid high-glycemic carbs and workout nearly every day. I lift, run, cycle, row and do HIIT group workouts. My Cholesterol is all well within the healthy ranges.

From Google

1. Dietary Cholesterol and Blood Cholesterol Levels:
Weak Association: For most individuals, dietary cholesterol has a modest effect on blood cholesterol levels. Your body generally compensates for dietary cholesterol intake by reducing the amount it produces internally.
Saturated Fat is Key: Instead, saturated fat intake is more strongly linked to elevated LDL ("bad") cholesterol levels. High intake of saturated fat can cause your liver to produce more cholesterol.
Focus on Overall Diet: Experts now emphasize the importance of adopting a healthy dietary pattern rich in fruits, vegetables, whole grains, and lean protein sources as a primary way to manage cholesterol levels and reduce CVD risk.
Some Studies Show Minor Increases: Some research shows that dietary cholesterol can increase serum total and LDL cholesterol, but this effect may become statistically insignificant at higher intake levels.
Eggs as an Exception: Some studies suggest that eggs, while high in dietary cholesterol, may not significantly increase LDL cholesterol or CVD risk, particularly when consumed as part of a low-saturated fat diet. The positive effects on HDL ("good") cholesterol and other lipoprotein changes observed in some studies may even be protective.

Mason Hatcher wrote

Not gonna argue with about eggs. I eat 4 to 5 daily, avoid high-glycemic carbs and workout nearly every day. I lift, run, cycle, row and do HIIT group workouts. My Cholesterol is all well within the healthy ranges.

From Google

1. Dietary Cholesterol and Blood Cholesterol Levels:
Weak Association: For most individuals, dietary cholesterol has a modest effect on blood cholesterol levels. Your body generally compensates for dietary cholesterol intake by reducing the amount it produces internally.
Saturated Fat is Key: Instead, saturated fat intake is more strongly linked to elevated LDL ("bad") cholesterol levels. High intake of saturated fat can cause your liver to produce more cholesterol.
Focus on Overall Diet: Experts now emphasize the importance of adopting a healthy dietary pattern rich in fruits, vegetables, whole grains, and lean protein sources as a primary way to manage cholesterol levels and reduce CVD risk.
Some Studies Show Minor Increases: Some research shows that dietary cholesterol can increase serum total and LDL cholesterol, but this effect may become statistically insignificant at higher intake levels.
Eggs as an Exception: Some studies suggest that eggs, while high in dietary cholesterol, may not significantly increase LDL cholesterol or CVD risk, particularly when consumed as part of a low-saturated fat diet. The positive effects on HDL ("good") cholesterol and other lipoprotein changes observed in some studies may even be protective.

Yeah, I've read all that, too. And saturated fats is another thing I avoid. I do occasionally have meals that include eggs as an ingredient, so it's not like I shun them completely. But I find Egg Beaters to be close enough to scrambled whole eggs that it's easy for me to skip whole eggs for breakfast. I had a calcium CT scan done a few years ago and it showed *extreme* calcium buildup in the arteries around my heart. Luckily for me it's in the walls of my arteries and not clogging the arteries, so it's stable and not causing any issues. But my cardio doc has made it clear that it's vital I keep my LDL as low as possible, which means a super low cholesterol diet. Hence my desire to limit dietary cholesterol. And this goes back to the issue of not getting enough protein. Some of the best protein sources also have higher cholesterol. Trying to get enough protein without an increase in cholesterol or calories is my quest.

I am not a physician.

If you are older than 30 yrs old as I am, muscle mass loss is the way it is.

I focus on caloric balance, or a slight deficit. I am at my target weight. My goals are cardio fitness, reasonably low body fat % and good muscle tone. Muscle size/mass is not my goal.

With caloric balance or slight deficit, I focus on touching all macros: fat, protein, carbs. I emphasis fruit and vegetables. I eat 1-3 eggs every day. I eat bread 2-3 times every day. I use lots and lots of EVOO. I avoid no food and rather eat everything in moderation and macro balance.

Dietary cholesterol (shrimp, eggs, etc.) is not the boogeyman it has been made out to be.

The medical establishment in the United States is harmfully slow to change on these topics.

Examples of food I eat on a regular basis:
english muffins
egg fried in EVOO
apricot jam
butter
arugula
parmesan cheese chunks
grapes
mango
grapefruit
oranges
tomatoes
olives
feta cheese
pita bread
chickpeas
kidney beans
spaghetti with EVOO, parmesan and basic tomato sauce
NY strip steak
baked potato
honey in the comb
Grape Nuts cereal
whole milk

M_Six wrote

Yeah, I've read all that, too. And saturated fats is another thing I avoid. I do occasionally have meals that include eggs as an ingredient, so it's not like I shun them completely. But I find Egg Beaters to be close enough to scrambled whole eggs that it's easy for me to skip whole eggs for breakfast. I had a calcium CT scan done a few years ago and it showed *extreme* calcium buildup in the arteries around my heart. Luckily for me it's in the walls of my arteries and not clogging the arteries, so it's stable and not causing any issues. But my cardio doc has made it clear that it's vital I keep my LDL as low as possible, which means a super low cholesterol diet. Hence my desire to limit dietary cholesterol. And this goes back to the issue of not getting enough protein. Some of the best protein sources also have higher cholesterol. Trying to get enough protein without an increase in cholesterol or calories is my quest.

The liver produces LDL from the raw materials (nutrients from food) it receives. To my lay understanding, the genetic behavior of each of our livers is responsible for LDL levels in the blood. Modifying the behavior of the liver should be the goal of medical science.

I am not one for prescription medication, so if medical science achieves this goal, I will not be first in line for the meds.

High cardio capability (running, cycling, swimming) enlarges arteries and gives more blood to all parts of the body including the heart. Lowering BMI reduces the overall burden on the heart. High cardio capability and healthy weight are my goals to give my heart the best chance of staying healthy.

Tuna, chicken breast. Greek yogurt. And protein supplements.

As Jeff Cavaliere of Athlean X says "protein shakes shouldn't be considered a supplement. They should be considered food".

Here he has a tour of his refrigerator and pantry. A bit extreme, as I'm not going for single digit body fat, but gives you an idea of how he hits protein goals.

^great video^

"consistency becomes alot easier"...when food is prepared and in the freezer.

I hold the view that the freezer is one's friend.

The main point from me from the video is to put time and effort into planning and preparing food.

Waiting until 7pm or later to make dinner choices, nearly passing out from starvation, is a poor strategy. How many people do you know who do this to themselves?

Had a good food day yesterday. Not that it was unusual, but it felt better than average.

Breakfast: 2 scrambled eggs in EVOO, 1 English muffin with butter and apricot preserves

Cycling fuel: apple juice, raisins

Lunch: 4-bean salad (chickpeas, kidney beans, black beans, green beans, EVOO, balsamic vinegar, S&P) with 1 hardboiled egg, fresh mango

Dinner: 1 baked chicken thigh, 1 package of frozen pre-cooked rice, fresh orange

Evening snack: Grape Nuts cereal with whole milk

Beverages were water and black coffee.

I am low teens BF% based on a DXA scan and "healthy" BMI. A seasoned medical professional, but whom has not examined me, recently said I am upper single digit BF%; I think that is an underestimate.

Eat strictly from the earth, for fuel, not entertainment, add weights and walking, water or tea only, morning protein smoothie. You do that for 2 years and you'll be well on your way to looking and feeling your best. You can add a cheat day, ice cream, once or twice a month, or more if you are very active, but it's best to just avoid what I call gateway foods, because they tend to lead to more and more .

M_Six wrote

What's a good source of protein that isn't also a calorie or cholesterol bomb?

• Fish (SMASH = Salmon, Mackerel, Anchovies, Sardines, and Herring)
• Greek Yogurt
• Healthy nuts (does have healthy fats, so more calories; Almonds, Walnuts, Pistachios,Pecans, Brazil Nuts, Hazelnuts)
• Egg whites

Aside from hitting your calorie target, you should be aiming for roughly 0.75-1 grams of protein per pound of body weight (~1.7-2.2 grams per kg). This should be your foundation target, followed by healthy fats, then carbs. Make sure to get the healthy veggies in.

Try to eat mostly whole foods. If you struggle to hit your protein goals, it's okay to fill in some with a high quality whey or casein, but whole food is better.

Interesting that a few have mentioned greek yogurt, but nobody has mentioned cottage cheese. AFAIK it's a much more efficient source of protein than greek yogurt. Some brands of cottage cheese are pretty unpleasant, while others are perfectly palatable, so I'd definitely recommend shopping around or looking for specific recommendations. I have no clue about its cholesterol effects.

Tambohamilton wrote

Interesting that a few have mentioned greek yogurt, but nobody has mentioned cottage cheese. AFAIK it's a much more efficient source of protein than greek yogurt. Some brands of cottage cheese are pretty unpleasant, while others are perfectly palatable, so I'd definitely recommend shopping around or looking for specific recommendations. I have no clue about its cholesterol effects.

Also a good source, however I've never found one that I can stomach (ba-dum-tiss!). Just doesn't do it for me. If you have one that you recommend I'd love to hear about it.

Greek Yogurt can be the same way too. My local grocery store (H-E-B, the best, by the way) has their own brand which has just the right amount of sweetness to not taste like you're eating chalk. So I get what you're saying. And they don't carry non-fat cottage cheese (the lowest they have is 2%. Is nonfat cottage cheese even edible? LOL).

Looking it up:

HEB Nonfat Vanilla Greek Yogurt:
170g Serving
150 Calories
14g Protein
0g fat

0.88 calories / gram
0.08 gr protein / gram
0 g fat / gram

Kroger Fat Free cottage cheese:
113g Serving
80 Calories
13g Protein
0g fat

0.70 calories / gram
0.16g protein / gram
0g fat

Daisy 2% cottage cheese has 90 calories / 113 grams, same protein but ups fat to 2.5g

So yes, more efficient.

Chunk white albacore tuna:

113g serving
120 calories
23g protein
2.5g fat

1.06 calories / gram
0.19 gram protein / gram

AthleanX Pro-30G Protein Powder
38.5 g serving
150 calories
30g protein
1.5g fat

3.89 calories / gram
0.77 g protein / gram

I'm in the UK, so I don't think I can give any useful suggestions for you. My preferred "brand" is from Lidl (budget supermarket). I've tried 2 own-brand versions from Morrisons (mainstream supermarket), and both were nasty. I'm just going to stick with Lidl, since it's where I normally shop anyhow.

Edit; looked at the cottage cheese from Lidl the other day, and it's made in Germany - must be good!

To increase my protein totals, I snack on greek yogurt between breakfast and lunch, then again after dinner. I add egg whites with my eggs and chicken sausage each day for breakfast. I eat less breads and starch than I used to to be able to increase my meat portions at lunch and dinner by about 50%. I'm about 215 lbs and consume between 180-200g protein.

a typical day. if i don't have a protein shake I usually have a larger dinner and large portions of yogurt.

Breakfast (~35g) 3 eggs, 1-2 egg whites, 3 links chicken sausage
Snack (~20g) greek yogurt
Lunch (~40g) varies
Protein shake (~35g)
Dinner (~50g) varies
Snack (~20g) greek yogurt

In addition to the great feedback you've received already, Chat GPT is also good for this specific question - ask it for meal plans high in protein and then ask it to keep giving you different options. Ask it to PDF the info and print it out and post it on your fridge. ChatGPT isn't the answer to all questions, I'm well aware, but for ideas for a high protein diet based on your age, height/weight and your goals, give it a try.

M_Six wrote

Because of cholesterol issues, I need to limit eggs and red meat.

What's a good source of protein that isn't also a calorie or cholesterol bomb?

Some overweight doctor told you that right? Those are two of the foods you should be eating in droves. Dietary cholesterol and your lipid panel is really not the same. What should you avoid…. Sugar/high fructose syrup, alcohol, inflammatory meals etc.

Protein is best from meats / eggs etc not shakes but shakes are a nice add.

I’m not a doc, just an engineer but have been a fitness enthusiast for 25 years. I’m only 5’7 but weigh 200lb muscular with low BF. Btw I had eggs and bacon for breakfast.

SwanCM wrote

Some overweight doctor told you that right? Those are two of the foods you should be eating in droves. Dietary cholesterol and your lipid panel is really not the same. What should you avoid…. Sugar/high fructose syrup, alcohol, inflammatory meals etc.

Protein is best from meats / eggs etc not shakes but shakes are a nice add.

I’m not a doc, just an engineer but have been a fitness enthusiast for 25 years. I’m only 5’7 but weigh 200lb muscular with low BF. Btw I had eggs and bacon for breakfast.

This is me too. I find the lack of consistent and agreeing information on these topics troubling to say the least. If the "experts" can't agree and often are polar opposites - who do we listen to? Our bodies was my answer.

My fathers side of the family (8 brothers and sisters) all had heart issues. So I understandably paid attention to heart health as I was young and used the "standard" advice. As I got older it was apparent my sister and I didn't get the bad heart like a few of my cousins did.

I did watch my cholesterol - LDL especially. All my health markers have always been great. My cholesterol and LDL have been on the high side of normal but crept up to the point my GP brought up statins. I deep dived it and really didn't want anything to do with them. I trimmed up my weight a shade (I was already in my correct BMI bracket) and extended my exercise routine and made a change to mostly only whole foods......including eggs.

In 6 months I dropped my LDL 20 points. Eggs are now a part of my every day diet my weight keeps trending down slightly even though I feel like I am eating a ton. My BP is perfect, my resting heart rate is usually in the mid-60's, I rarely sweat or get out of breath. That is my measuring stick now.

unluky wrote

This is me too. I find the lack of consistent and agreeing information on these topics troubling to say the least. If the "experts" can't agree and often are polar opposites - who do we listen to? Our bodies was my answer.

My fathers side of the family (8 brothers and sisters) all had heart issues. So I understandably paid attention to heart health as I was young and used the "standard" advice. As I got older it was apparent my sister and I didn't get the bad heart like a few of my cousins did.

I did watch my cholesterol - LDL especially. All my health markers have always been great. My cholesterol and LDL have been on the high side of normal but crept up to the point my GP brought up statins. I deep dived it and really didn't want anything to do with them. I trimmed up my weight a shade (I was already in my correct BMI bracket) and extended my exercise routine and made a change to mostly only whole foods......including eggs.

In 6 months I dropped my LDL 20 points. Eggs are now a part of my every day diet my weight keeps trending down slightly even though I feel like I am eating a ton. My BP is perfect, my resting heart rate is usually in the mid-60's, I rarely sweat or get out of breath. That is my measuring stick now.

What does your food intake look like on a daily basis?

I struggle to get protein and maintain a good caloric deficit for weight loss. Just turned 51 and lost quite a bit of weight some time ago and got my numbers in good shape, but my LDL has crept up to 110 at this time last year and my non-HDL is 132. My HDL is 45, Cholesterol is 177, Triglycerides 109 so those numbers all good. Suspect better now as that point in time last year I had just gotten back from Europe and was definitely not paying attention to what I was eating over there, lol. So suspect it's better now as I've laid off the worst of those foods the last 6 months as I try to knock back 10 pounds and increase muscle again.

I definitely find protein heavy meals to be satiating but struggle to find ways to load up on it except breakfast. And if I go overboard (like Jimmy dean makes these crustless egg sandwiches that are a sausage patty with egg "buns" I feel so freaking full it hurts. LOL.