Losing weight is never easy!

I am still working at it. Just life sometimes interferes with writing about life!
Right now I have my coffee on my left and my protein shake on my right.
I start every day with 100-150 calories of protein shake which gets me going with a boost of 18 plus grams of protein.
How much protein is my daily goal?
According to the CDC, the Recommended Dietary Allowances (RDA) for adult women is  46 grams of protein and adult men is 56 grams of protein each day.
WebMD suggests 10% of your daily calories need to be protein.....Standard nutrition labels base everything on a 2000calorie a day diet ( look at your vitamin labels or your favorite foods). 10% of 2000? that equals 200 calories of protein.
About.com uses this calculator

How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day

I believe we need double the protein that the CDC requires us to consume. Remember, they are concerned with us eating the minimum we need. Extra is not a concern. I personally try to have over 100 grams of protein every day. The important part is that those grams of protein - or protein calories are the majority of my calories.
I focus on low calorie foods with high protein calculations such as my protein shakes, protein bars, cottage cheese, Greek yogurt, tuna, eggs, broccoli,....
Here is a list from WebMd:

1/2 cup low-fat cottage cheese: 14

3 ounces tofu, firm: 13

1/2 cup lentils: 9

2 tablespoons peanut butter: 8

1 ounce meat, fish, poultry: 7

1 ounce cheese: 7

1/2 cup cooked kidney beans: 7

1 ounce nuts: 7

1 large egg: 6

4 ounces low-fat yogurt: 6

4 ounces soy milk: 5

4 ounces milk: 4

 More from various other sources:

Eggs  have 1g protein per 12 calories while 1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories.
 If you'd like to cut the cholesterol out of your omelets, one cup of egg whites has only 117 calories, provides more than 26mg of protein and has no cholesterol. Shellfish may have more cholesterol than you want in your diet. For example, a 3 oz. serving of crayfish, which has roughly 13g of protein, has 91mg of cholesterol, almost 1/3 of your daily DMV for cholesterol.

Chicken Breast (58g) provides 17g protein. 

Chicken Leg (69g) provides 18g protein. 

Chicken Thigh (37g) provides 9g protein
 

fish high in protein per fillet(3oz or 85g): 

Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).

cheese high in protein per ounce(28g): 

Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). 

*Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.
 Low or nonfat mozzarella has 1g protein per 4.7 calories

 

 

Do you like tofu?  It gives you 1g protein per 7.4 calories

 

 

There are many healthy, low calorie, high protein foods. Google will help you find amounts and recipes.

 

 

 

 

 

#highprotein,  #lowcalorie, 3highproteindiet, #diet, #weightloss, #wls,