Please help me to eat enough protein (and reduce my sugar intake) without putting on weight

[wannabetennisplayer]

I'm using MyFitnessPal and am pretty much always consuming much less protein than I need while consuming three to four times the recommended sugar intake so I want to rectify this. BMI-wise, I'm towards the top of the 'healthy weight' range, Ideally I'd be about half a stone lighter but that's not my main priority right now as I want to concentrate on increasing protein and reducing sugar intake - However, I definitely don't want to put on any more weight.

I've started off by reducing my sugary snacks and instead eating nuts for the protein. This has done wonders for rectifying my protein and sugar levels to nearer the recommended levels but, unfortunately, has meant that I'm consuming much more calories and, according to MFP, will be about half a stone heavier in six weeks if I carry on like this!

So, how can I improve my protein levels without putting on weight? (I'm vegetarian so I think that makes it more difficult.) Also, does anyone have any suggestions for less sugary snacks to eat as an alternative to my usual chocolate/cakes/biscuits?

Hi Wannabetennisplayer,
There are some amazing grains that have complete protein, such as teff, chia, quinoa and hemp seed. They are yummy, too.
I find that using dates as a source of sweetness works really well. Look up 'sugarless baking' and sugarless desserts' on Google!
Oh, and the best dessert recipe in the world is this one: Jamie Oliver's Dairy Free Choc Mousse. It's WAY better than standard choc mousse and more nutritious and no cane sugar.
www.jamieoliver.com/recipes/chocolate-recipes/dairy-free-chocolate-mousse/

So, how can I improve my protein levels without putting on weight?

Silken tofu is a complete protein and a saturated sponge. Wrap it in kitchen roll then put a heavy weight on it to squeeze out the water, then replace the water with flavoursome liquids like worcestershire sauce, dredge it in flour then egg yolk and fry like a steak.

Thanks for the suggestions. I think I need to explore the sections of the supermarket that I normally just walk past on my way to the chocolate ;-)

If you eat eggs, they are a great high protein food.

It's not always the obvious cakes/biscuits/chocolate that is full of sugar.

Do you eat cereal, baked beans or ready made sauces? Stuff like that can contain loads of sugar, so something else to consider.

YY to eggs - if you eat cereal, swap to an omelette - takes no time at all to whiz up a plain 2 egg omelette which will be much more filling and zero? sugar content.

What about drinks? Do you drink full sugar coke, alcopops etc?

I do eat eggs occasionally but, yes, I probably need to eat them more often. At the moment, I usually have bran flakes for breakfast but, yes, I've noticed that that adds to my sugar intake. I don't drink full sugar coke etc just the diet version. It was a shock when I first started using MFP to discover how much sugar I was getting from supposedly savoury meals as well as from the sweet treats!

What makes you think increasing protein will cause you to put on weight.

Have a look at the low carbing section. If you cut carbs and increase your fat and protein intake, you'll lose weight for sure.

I was amazed at the difference it made to me. No more energy crashes, no hunger pangs, no desperate need for snacks circa 3pm to keep me going until dinner. The benefits really outweighed the lack of sugar in my life, believe me!

I would say if you increase protein at meals, your shouldn't really need to snack at all

Chickpeas are high protein and low calorie, I roast them with smoked paprika. I've tried skyr Icelandic yoghurt this week as well, high protein low calorie. I try to mix proteins where possible, for example tonight I am having quorn meatballs in a tomato chilli sauce (with some lentils in it) topped with cheese. For lunch I had wholemeal bread, mixed beans and cheese, breakfast was oatmeal soaked overnight in milk with some skyr and berries.

Turkey slices are great as are ready cooked prawns. Completely agree with omelette for breakfast. Nuts generally are considered a high (good) fat food so yes great to eat but high in calories.
Chickpeas and lentils are my favourite if I'm not feeling like meat and they are more "carby" feeling so great if you are craving bread/ carbs.

Oh and Greek yoghurt is gorg but needs to be plain and can also get 0% fat if you need to watch calories.

Here are my fave protein snacks:

Boiled eggs
Hummus and veg
Cottage cheese
Greek yogurt
Chick peas and lentils in soups
Cold sliced meats/roast chicken
Sugar free peanut butter