High Protein, Low Carb/Fat

**jaden** · 12-11-2011 07:56 PM

Hello all!

I have recently put on some weight due to medications, and it isnt really going away. I was told that I should try some higher protein snacks and foods, as well as lowering the carbs and fat I take in. The thing is, Im not sure what to look for. There are so many labels and numbers--Im not even sure what is considered "high protein." Can anyone give me some insight?

**KMonte85** · 12-12-2011 08:25 AM

You're going to want to focus on the nutritional label of foods to make healthy choices. You'll want to eat foods that are low in fat (specifically saturated and trans fats) and and high in protein. Watching the carbs is good, but if the carbs are from foods high in dietary fiber (whole grains, etc), you're fine.

Good examples of snacks that are high in protein and low in fat are eggs (whites only if you're watching your fat intake), lowfat cheese, lowfat yogurt. Lean meats such as poultry and Fish (like tuna and salmon) are great options too, but fish is a bit higher in fat, although the fat found in fish is "good" fat - Omega 3's. These are all animal proteins, but there are also plant-based options as well - tofu, beans and legumes, and quinoa are some examples.

**SexyOliva** · 12-12-2011 11:36 AM

Probably gym and regular visits there will help you.

**Tim** · 01-27-2012 11:19 PM

Actually defining "high protein" depends on your overall size. A huge male bodybuilder can and does often take in a full 2 grams worth of protein *per pound* of his body weight to maintain his physique. This of course is not needed for the average individual, and for someone who's not a bodybuilder, taxing the kidneys becomes a concern with that kind of protein volume.

There is research that bounces back and forth over the past twenty years trying to suggest what is optimal protein intake. Just for bare-bones starters to experiment with, perhaps take 75% of your body weight as the daily equivalent of needed protein. (If you weigh 100lbs, 75 grams of protein per day as a starting point; I drink protein smoothies almost daily, and each one of those contains about 30grams each, as an example, since I also add a couple eggs in as well; but I do weight and band-resistance exercise every other day too, so I can handle larger amounts).

It's also believed that the body will excrete out amounts larger than 23 grams per sitting, UNLESS you are engaged in active exercise, where it's now believed the body will use up the protein more readily (even up to 50 grams in one sitting for the above bodybuilder!...that's a LOT!!)

If you're going to exercise, and depending on the type of exercise, your protein needs will increase. If you incorporate weight resistance in, as all the smart fat-and-weight-loss people are, it becomes vitally important to make sure you're getting enough protein in daily to help with muscle recovery.

**Curt** · 05-18-2012 11:44 AM

I can only speak from my personal experience but for me, the importance is in having complete meals (protein, veggies and legumes if possible) and cutting out the processed carbohydrates.

I'm not a big calorie counting type of person as I feel like that gets tedious and boring. Counting protein is the same thing as far as I'm concerned. Over the past 4 months I've lost 12 lbs and 5% of body fat by merely cutting out my processed carbs and making sure I get good proteins, veggies and legumes.

Good Luck!