Protein and middle age metabolism

[Smilingwithfangs]

Have been reading a LOT about this.
I am a cardio junkie who sees weight loss as cutting out the carbs and then ends up with a sugar craving induced binges.

I am a classic apple anyway and now menopausal the weight is piling onto to my midriff.

I started adding weight training a couple of years back and enjoy it and see it changes my shape but increasingly recognise it helps the weight management

BUT I know bodies are built in the kitchen and the more I read the more I think I need to hugely increase the protein I eat- worry less about fat and carbs and stop feeling hungry.

cardio and hunger affects stress which also adds to weight gain too so I’m aiming to go lower cardio and higher protein

anyone want to join me? It’s going to be a huge mindset change for me and I started checking my meals on my fitness pal and I’m so rubbish with the protein.

vegetarian so that doesn’t help.

anyone in?

I’m a different shape but gained 20lbs over last 2yrs of my 40s, despite being active and love carbs..I do need to do more strength training & up the protein but I just struggle to sustain it past 2-wk mark normally 🙄got a 3yr-delayed ski hols booked in Feb so have a clear goal just need to stick at it! Good luck to you too.

I totally know what you mean about sustaining changes.
i plotted my food intake on MFP yesterday and even with an effort to think about the protein intake I was well under what seems to be advised. And still too high on the carbs. (That was without plotting the evening cookie snack either!)

Im going to do the same today and see what works

I’m not sure how to get 100g plus of protein if your veggie tbh. I’ve only managed it with eggs, protein shakes, chicken for lunch and dinner. It felt quite bland after few days which then led to me craving nice hunk of toast & butter after a few days. I need to find a happy medium, Ive done it before but really struggled to get to the zen point this time around. Stress makes me eat whereas my DH stops eating when stressed…

How many grams of protein per day are you aiming for? I have been eating around 140g for about the last year. I found it so hard at first (and still find it hard some days to be fair!) but my shape has changed incredibly, and I am so much fitter, stronger and leaner (have been doing a lot of weight training too).
If you are a veggie it will be a lot harder though. Greek yoghurt is a great source of protein - I have 200g with fruit and high protein granola for breakfast every day. Babybel lights and eggs are also good if you eat eggs/cheese. I have a protein shake after every workout and also like the fulfil protein bars. Red lentils and butter beans are quite high in protein too

You could try things like textured veg protein?

Whey protein shakes have helped me as a vegetarian. 100 calories is about 35g of protein.

I used to eat a lot of cottage cheese when I was trying to lose weight and increase protein, you can add it to loads of stuff and cook with it.

I'm a vegan. It's incredibly easy to get protien. TVP has 50g of protien for 300 calories, firm tofu is high in protien, seitan is incredibly high.

Most people way overshoot how much they need anyway. 0.8g per lean pound of body weight is plenty

I've been working on this, but the other way around. I used to be extremely fit (cardio and weights, flexibility was moderate) and it's all gone! And I've gained weight.

So I've been working on calories watching with a focus on protein. I have an illness that gets triggered by too few carbs so I need to keep them at healthy levels. It's quite incredible how much less I eat though if I prioritise protein. I keep a large tub of Icelandic yoghurt in the fridge. It's creamy, high protein and very low fat. A few spoons of it is a great snack.

I also add pea protein powder to porridge made with water. Completely changes how filling it is (I'm always starving a few hrs after porridge!).

I lost 4kg in August from paying attention to protein - oh and NO carb crashes either!

Now I'm going to get started at the gym and have to be careful not to push myself like I used to, because I used to go HARD when I was younger and fired. Focus there is to not cause too much stress!

My fridge is already full of my son’s protein diet food. I mistakenly took a roll from the bread bin, thinking it was bread. Toasted it, took two bites and had to throw up. It’s a Warbutons protein bagel - supposedly healthy. I’m not trying to lose weight but if I tried to eat those again, I would. The list of additives is huge.

Protein is so much more satiating than carbs and essential for muscle protein synthesis for anyone wanting to build muscle.

I aim for 120g a day, 6 portions of fruit and veg and all other calories can come from whatever I like.

There’s a few good folk on Instagram who are science based, might be worth checking them out. Emma Storey-Gordon/ESG Fitness is good with her explanations, simple diagrams and quoting research to back her up. She has a good podcast and also podcasts in Fitness Unfiltered. BDC Carpenter is similar on Instagram and excellent at debunking claptrap.

The easiest way to increase your protein is to increase the portion size of the existing protein you eat.