I want to decrease my protein consumption. I eat meat at every meal and it's usually big servings. I don't want my protein to go above 80-100 g but I find that I'm consistently eating over 150 g. I'm only 5'3" and 105 lbs.
Protein and fat are currently my main source of calories. I'm doing VLC plus IF. Macros right now are about 60-70% F, 10-20% P, and 0-10% C. Looking to lose body fat and gain lean mass. I don't want answers that say "why would you limit protein?" I just feel like my body can't handle that much (I know I'm not utilizing all that protein) but I don't know where I would get my calories from. I'd like to stay as low carb as possible (currently eat full-fat dairy sometimes, eat veggies, rarely eat fruit) but I know I'll probably have to increase carb consumption if I want to lower protein. I eat meat with as much fat on them. I'd like to eat around 2000 calories but how do I eat that much without a bulk of it coming from protein? Basically, I would like suggestions on what to eat. Please don't suggest nuts as I'm trying to limit those. I'm thinking of re-introducing sweet potatoes into my diet as well. Also, I don't know if it's relevant, but when I break my fast and eat a large meal (~1200 cals consisting mostly of fat+protein), I find I'm extremely hungry like 2 hours later. Thoughts?
Answer: you shouldn't decrease your protein intake!
You're eating VLC, which means you don't just need protein for itself: you need extra protein to convert to glucose via gluconeogenesis. 20% protein is perfectly reasonable. Any less is likely to leave you deficient unless you add some glucose to compensate.
Our hunger drives are very good at protein targeting. If you're naturally eating the protein in your diet as part of whole, natural foods (e.g. you're not drinking protein shakes), and you're eating the protein because you want it, then the odds are good that it's because your body needs the protein. Respect that.
Given your goal of bodyfat reduction, you should be eating protein from meat to satiety and reducing dietary fat. You shouldn't have a calorie target because you're carrying around tens of thousands of calories of potential energy that you'd like to get rid of. So long as you are eating enough nutrients (adding organs in if you're not eating them) and essential fats (the yolk suggestions are good), calories should be the last thing on your mind. When you finally get to the bodyfat level that you desire, just switch to more fat.
If you're concerned about getting too much protein at once, you could split up the lean steaks and eat 1/3 to 1/2 pound per meal instead of huge steaks at once.
This may not be what you want to hear, but this will be far more effective than what you're currently doing.
Boost fats then (avocados, heavy creams, butter is what I go into). You can play around with more carbs, but for most people, that ends up counterproductive.
If you're hungry after a large meal, you need to define what you mean by "large meal". Could be it's not as large as you think it is, could be you need to eat more.
Incidentally, for me for breakfast: 3 eggs + avocado + 2-3 slices of deli turkey, cooked in butter. Keeps me pretty full most of the day. Caloriewise = roughly 270+240+(90 to 135) = 600 to 645 calories (not counting the butter, so a smidgeon more). I consider that a large meal for me. Others here think it's small.
If you don't want to eat large portions what is the barrier to eating smaller ones? You seem to have exquisitely detailed knowledge of the nutrient breakdowns, so what is stopping you from adjusting them as desired?
I usually start by planning as many calories of protein as desired then add additional fats if needed based on how I'm getting the protein. Carbs are so easily measured that they're kind of a snap and you just need to decide what totals you want and what you like.
Being hungry soon after the meal could be extremely high activity driving appetite or there could be something missing or it could be cravings vs. hunger. Very hard to know even with the info you shared.
if your hunger goes away after an hour or two consistantly and you feel satiated in general after the initial hunger wanes, you may need to do nothing but ignore it. i have the same issue with feeling hunger, but i no longer view it as a need for fuel.
i think more than a few of us experience this. oddly i am also in the "needs to loose some body fat, but not considered over weight" category.
1) reducing dietary fat is retarded. eat fat, burn fat, never be hungry
2) eating lean anything is retarded. eat fat, burn fat, never be hungry 3) avoid, nuts, any kind of oil,any kind of coconut bs. use butter instead
A) eat one BIG meal a day, 1 hr after waking up. water the rest of the day. go to sleep on an empty stomach ( hungry? then you did something wrong.next time eat more)
B)eat 5 to 6 yolks ( omelet) + some fatty steak. drink water.
C) Before your meal, eat 50 / 60gr ( more if you are active) of easy digestible carbs ( milk, sucrose, juice) avoid potatoes and rice. Favor the fructose / glucose combo instead. then eat your meal ( yolks and steak)
You're that hungry cause you're skinny and eating low carb. Many of us have insatiable hunger while attempting this.
At such a low weight and since you're probably in good shape already (some muscle even though you're so small), it's very possible you could fool with your macros for years and not see any changes in your body comp. I have a BMI of 16-17 and I have persistent fat deposits that are hormonal and genetic; I've eaten all sorts of diets (high-carb vegetarian, high-carb high-fat SAD, high-protein VLC paleo) in the past few years and it's never changed my body fat % or weight distribution. If you carry fat in your hips as a woman, it's going to stay there unless you change your hormonal status by starvation or steroid injections. Or, you lipo it out, but then you might get a fat stomach. Those women with tight butts were born to be like that, it's nothing they do or eat.
If I were you I'd give up on this zero carb nonsense, eat enough potatoes to fuel your workouts and lift weights. You're perfectly slim already so perhaps to look more defined you need to build up your muscles a bit. Lifting also helps reduce body fat for many.
What do you do for exercise currently? If you're running or doing lots of other cardio, I'd stop that - it absolutely contributes to the 'skinny fat' problem for a ton of women.
Hack my macronutrient needs! 2 Answers