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.

I can’t manage it, frankly. I just do my best to really up my protein and fibre intake and eat a lot of beans, bran, oats and eggs as I like those. A steady .5-1 lb loss for me over 4.6 months is the result on a low dose.

My provider wants me to have 128g of protein per day, it's ludicrous and not necessary. For my weight the recommended amount is 95g elsewhere which I could just about reach on a good day. I think that the recommended daily amounts are ridiculous in most cases.

I dont find it too hard to be honest.
Start with greek yoghurt, 0%or 5% fat. Just natural yoghurt the add chia seeds and berries for fibre.
Snack on chicken, or ham slices, babybell etc.
Lunch have some chicken /tuna / prawns etc with a healthy carb or loads of veg
Dinner do the same as lunch.

To top up i do often have a protein bar but if you want to avoid that, a mug of bone broth can be a good option too.

I have Nutrageeks collagen powder everyday in my morning hot drink, its an extra 12.5g of protein with no effort at all.

I am 125 pounds i aim for 120-130g protein per day

I manage it. Eg Greek 0% / skyr for breakfast 30g, tin tuna lunch 30g and chicken breast dinner 50g. If I have omelette I add the two chicks egg white. Have a snack of half pot fat free cottage cheese etc.

You might be sensitive to the artificial sweeteners that come in most protein yogurts, or one of the other processed ingredients. Try plain Greek yogurt instead.

Homemade protein shake for breakfast - milk, kefir, frozen strawberries, agave, vanilla essence, 1/4 avocado and a scoop of plain, unflavoured whey protein. That’s 32g protein.

Add beans and pulses into my lunchtime salads. Cottage cheese (9g/100g) and boiled eggs too. Plain chicken or some tuna. Could easily hit 20g-30g. 100g of mixed salad beans is 9-10g

Dinners - homemade bolognese with limited pasta, salmon fillet, rice and veg, or roast chicken thighs and new potatoes all give a decent amount of protein. A portion of new potatoes and brocolli could give you 6g of protein.

If you can’t manage more than teeny tiny meals your dose might be too high.

Then supplement with a babybel cheese (5g), milk for your tea and coffee (5g). The Isey Blueberry Skyr has no sweeteners and is a lovely evening snack for 16g.

10g of almonds (about 8) gives you 2g protein.

I am a huge fan of king prawns. Half a pack is 15g protein and only 65 calories. I eat a whole pack after the gym).

I manage it. I’m weight training and running so need to maintain muscle. I aim for 110-130g protein each day.

Breakfast - natural Greek yoghurt, chia seeds, frozen berries and a scoop of collagen protein. Or bacon medallions and egg white omelette.

Lunch - chicken breast wrap or steak salad

Snack - baby bell light, boiled egg or high protein yoghurt

Dinner - beef chilli, salmon fillet, chicken thighs, steak - with veggies

I do it without even trying now, goal is 130g a day and I often exceed it. I tend to only eat 2 meals a day, fruit and Greek yogurt with added collagen and chia for breakfast (this is nearly 50g of protein) and then chicken or fish for dinner with veg and rice and always cottage cheese because I love the stuff- that usually comes in between 70 and 80g of protein and I then I sometimes have a protein mousse, more often I have a bar of chocolate though, not for the protein, just because I love chocolate!

I think people are often a bit tight with their protein sources, I always have 2 salmon fillets for example

I don’t eat the recommended amount of protein. I’ve had eggs, chicken and seeds today and I’m at 60g of protein. That will have to be enough — I can only eat what I can eat and I think the protein powders/shakes/bars are going to be revealed as being terrible for you eventually.

Don’t mind a protein shake. But the yogs /puddings are rank