Good Protein Sources When Losing Weight

[gymBum]

Hello,
I have been working on losing weight but at the same time eating healthy. I have noticed that many questionable websites promote eating in unhealthy ways or using a pill. What are some good sources of protein and some proteins that I should stay away from when safely losing weight?

Peace

[gymBum]

Basically, anything that flies, crawls, or swims is going to be a good source of protein for you. In general, the calories you consume each day should consist of about a third of protein, unless you’re trying to gain some serious muscle in which case it could be more.

Some of the obvious protein sources are chicken, turkey, fish, and tuna. Egg whites and lean beef will also do the job. Some people like veggie burgers. Others like the old spaghetti and sauce routine, good for about 33 grams of protein per cup (though a less complete source of protein than those above).

However, the amount of protein you consume every day should vary, depending on your lifestyle. For example, if you are somebody who exercises on the average of an hour per week, then you'll need to nourish your system with about .7 grams of protein for every pound of lean body mass.

So, if you have 140 pounds of lean body mass (this is after you subtract the body fat), you'll need to take in 98 grams of protein per day.

If you are a more hardcore trainer who works out on the average of five hours per week, you'll need to upgrade your protein intake to at least .9 grams per pound of lean body mass, which for the same person, would equate to 126 grams of protein per day.


Not all protein sources are ideal for your fitness goals, especially if you'rd aiming at a lean, healthy physique. Although chicken and fish is loaded with protein, it is also loaded with fat once you fry it. Try to grill or bake your chicken and fish and leave all the greasy fats for the rats

[gymBum]

I was just reading about a study done on protein's effect on weight loss. Over weight participants eating a diet that had more protein (25% calories coming from protein) lost a significant amount more weight than people on a diet where only 12% of calories came from protein...

On a separate note about carbohydrates vs protein, over weight female participants eating a diet with ratio 1.4 (carbohydrate to protein ratio) (125g protein/day) lost more weight from body fat than the participants whose diet was a 3.5 ratio (68g/day)..

Just thought that was interesting and probably helpful. I believe the study was on adults primarily. Also keep in mind that this was done on people who were already over weight, obviously someone who weighs 100 lbs and starts having 125g of protein a day is not going to lose weight...

my fair share
later

[gymBum]

thanks a lot. that'll be incredibly useful

+2 points for ChronicFitness.com

[gymBum]

Ok Now I am into bodybuilding, I have found that when I eat about 1-1.5g protein/lb of body weight I get the most gains. Also making sure your carb intake is at a good level so your bf doesn't increase too much or decrease below 8%(healthy and easy to maintain). Ok so in order to lose weight, but to not lose your muscle you need to find your CALS required to not gain or lose weight, for me that 4245, so you take that number and start by lowering your daily intake of Cals by 500 no more. Try taking the Cals out by taking away carbs. This will allow your body to maintain muscle by eating the same amount of protein. It also wont be catabolic due to the small decrease in Cals. So you just keep eating the -500 cals from your required till you stop losing weight. then you can drop it again, now watch out for your Body Fat and how you feel cause if you cut too much it can be unhealthy. Id recomend a 50/30/20 split of cals (protein/Carbs/Fats) Also Id recomend you get all fats from Plant oils, Nuts, or Fish. That will help you burn fat and help to lose "weight" also try not stepping on the scale. You want to look in the mirror, it gives you a more acurate look at your body, a scale can be decieving due to the fact that when you gain muscle your gonna gain weight but not bad weight, so MAKE sure your looking in a mirror and seeing your progress there. Any more questions about this just ask.

Peace.

[gymBum]

what's "bf"?

great information, will take into consideration

thank ya

[gymBum]

Body Fat sorry about that. Lower than 8% is not very healthy to maintain, and you really don't need to be lower than that unless your gonna go into a bodybuilding competition.

[Gal016]

Protein shakes - 100% Natural Whey, Isolate is the best option. That will help

[alb_tex]

I am a little confused GB. Are you asking yourself questions and answering them? LOL

TEX

[BigBen001]

No forreal get with it the best proteins are from fish when losing weight thats how i got it yah you can use supplements but if you look at diets thers more natural protein then man made proteins that should tell yah something right ther but i'v found that fish and chicken are the best ones but im and opion with some facts you dont have to listen