How do you reach 100g protein on weight loss injections?

[tryingtobesogood]

Hello all

I have been on MJ since last year, had to come off for a couple of months due to side effects and am now back on at 2.5 and planning on staying as low as I can.

anyway, my question to you all - how do you get 100g+ of protein each day without having protein powders or food enriched with protein. I can’t use any kind of supplement because it triggers gastric issues (nausea sweating, the shakes!!) so I try to have as much protein naturally as I can but it’s hard. I usually have a couple of hard boiled eggs in the morning, tuna at lunch and chicken or salmon in the evening but only get to about 70-90g.

what can I add to my salads or yogurt or as a snack without going over my calories?

1g per kilogram - so from a daily protein point of view two eggs cover 12kg of weight or a couple of stone. Add a slice of granary bread and you’re covering another 4g of your protein requirement plus a third of your fibre needs. Fibre is in some ways trickier than protein on WLI imo.

@PermanentTemporary 1g per kg is the standard baseline recommendation. That's the recommendation not to get sick, it isn't the optimum level, especially not for someone on a GLP-1 who is at risk of a greater muscle loss whilst eating fewer calories. Also the OP has said that they're 96kg.

It's not per pound of body weight. It's per kilogram.

Sedentary adults require 0.75g of protein per kilo of body weight.

To gain muscle or if you do heavy exercise, you'd need to aim for 1.6 g of protein for every kilo of body weight.

At 136 pounds you're 62 kg in body weight so would need to have somewhere between 62-99 g of protein per day depending on your exercise level.

But I've seen 1g per lb of ideal bodyweight in so many places. Confused!

0.75 g per kg is the standard government recommendation for sedentary adults. IE if you go less than that, you're risking your health.

1g per lb bodyweight is what is recommended by many in the fitness world. It is generally accepted to be a bit high, but it's easy to remember and aiming a bit higher than you need means that you're more likely to get enough even on 'bad' days.

The reason for the difference is the first is just how much you need as a baseline not to suffer I'll effects of a deficiency. The second is what is best for most people to a) help them eat a balanced diet without overeating (protein dense foods are filling and often have other nutritional benefits) and b) to reduce the risk of muscle loss, which is something anyone who is losing weight quickly needs to consider.

@Proteinpudding thank you!

Prawns are a great, low calorie protein source. M&S does delicious ready to eat prawns with lemon and coriander or chilli

Honestly I'd try some of the vegan protein powders. The yoghurt will contain whey protein. And it sounds like you are very sensitive to it (or another ingredient in it?).
You can buy taster sachets for many brands so you dont need to buy loads to try it.

Yogurts don't necessarily contain whey protein. Some are made with quark, and Skyr yogurts have a similar ingredient. It's still comes from the same process but its a different thing, so it could be worth trying out different varieties to see if you're affected.

My target is given as 128g of protein, it's far more than I can manage unless we're out for lunch and I have two courses of nothing but fish or meat. I've started to give up meeting their targets and just eat as much protein as I get in sensible meals. I feel well and am losing weight slowly.

Since I go to the gym three times a week I'm not that worried about losing muscle.

70-90g is plenty.

Swap the yoghurt for a couple of Isey vanilla skyr at 16g protein for 94 kcals, and serve with berries. That’ll get you there!

The recommendation I follow is 70-80g per kg of healthy body weight (not actual body weight). They do recommend prioritising protein on WLI just because for some people their suppression is high and well anyone in a calorie deficit eats less overall.

I use an app which recommends 95g but tbh if I can hit 60g I don’t worry. I still need protein shakes, drinks or yoghurt to get that being a vegan.

16g protein and 94 kcals per pot that is!

I aim for around 70g per day. Just in case you're not aware, the recommendation of 1g per kg of body weight is based on lean body mass so you calculate it on your ideal weight. You don't need more protein if you're overweight.

That’s good to know. Maybe I’m doing ok then.