Weight-Loss Obtaining Protein and Calcium

Weight-Loss
M

mastersync

New member
Hello! Since the day I lost 4 kg, I'm now trying to increase my intake on protein and calcium since I exercise everyday and run on every Sundays and Saturdays.

It's hard for me to obtain these 2 nutrients without obtaining fats at the same time. Cheese, yoghurt, all these contains hi-calcium but contains fat too.

I'm really happy that I lost 4kg and I can't wait till I reach 80kg, slowly but surely.

Thanks!
 
First, how much protein are you shooting for?

And are you a vegetarian? If not, what's wrong with things like turkey, chicken, pork, etc?

If you're really struggling fitting in adequate protein, a protein shake might be in order. I eat whey protein powder personally to supplement my diet.

Also, you can get fat free dairy sources such as milk, yogurt, etc.

On the same note, dairies are great for calcium. Also, some of the green veggies are excellent for calcium as well. This is why I live on brocolli!
 
I'm shooting for enough protein for me to get going while exercising. I'm not a vegetarian but everytime my mother cooks a poultry meal, it is always deep fried. I can only obtain protein from my salad.

Ah, I didn't know brocolli is great for calcium, time to add thatt one on my list.

Thanks Steve!
 
mastersync said:
I'm shooting for enough protein for me to get going while exercising.
Click to expand...

I'm not sure I understand.

How does protein "get you going" while exercising?

And what sort of exercise are we talking about here?

I'm not a vegetarian but everytime my mother cooks a poultry meal, it is always deep fried.
Click to expand...

Do you own a grill?

Even a little george forman grill will work.

Just grab a slab of chicken, turkey, fish, steak, pork.... whatever. Throw it on there for a few bit and presto..... you've got yourself a tasty, protein-packed meal.

I can only obtain protein from my salad.
Click to expand...

What's in your salads that are high in protein?
 
What are the appropriate amounts of protein anyway for someone exercising for weight loss with small amounts of strength training?? I've tried to look at a few sources and things vary. Some say .08 per pound of weight (for me thats like 188 grams..hard to do FOR ME). Other sources I found only say 90 grams (doable) if I base it on my diet (apprx 1800 cal.)
 
Mamaz2ndbaby said:
What are the appropriate amounts of protein anyway for someone exercising for weight loss with small amounts of strength training?? I've tried to look at a few sources and things vary. Some say .08 per pound of weight (for me thats like 188 grams..hard to do FOR ME). Other sources I found only say 90 grams (doable) if I base it on my diet (apprx 1800 cal.)
Click to expand...

The jury is out on this one. I'm an advocate of higher intakes than some. Simply put, among a few other reasons, adequate protein is great for muscle maintenacne.

That said, my general advice is 1 gram per lb of body weight. However, if you're carrying excess fat, this ratio should probably be trimmed down to 1 gram per lb of lean body mass.

Lean body mass is a tricky number since you really need to get your body fat % tested by a professional to have close to an accurate figure. I usually just estimate it.

So if you're 190 lbs and you are at 30% body fat, you would have a lean body mass of roughly 130 lbs.

The science is really on the fence on the subject though and chances are you don't need that much. But people need to remember, there are only 3 macro nutrients to choose from.
 
When I want to lose weight a high protein low cal diet works best for me. I am a firm believer that not every diet works for everyone. I have tried a few and some work for me and others dont. My mom is on a different diet than me because it works for her. My diet doesnt work for her as well because our activities are different. I swim and surf a lot so when I am on a high protein diet it builds muscle mass (not a lot but you can tell a difference after a couple months). My mom is big on running so she isnt using her muscles as much. She does strength training 2 times a week with a personal trainer.

If you dont like meats I would suggest beans. I may be mistaken on this and I hope someone corrects me, but fish is a decent source of protein as well and is generally lower in fat.
 
Fish is a good source of protein and good fats. Depending on the fish, some are better in the health fats department than others.
 
You must log in or register to reply here.
Back
Top