Increasing protein in my diet.

Staceyann

The Freshwell Project, as mentioned above, looks pretty good - just looked it up online.

lowcarbfreshwell.com/

It is good. Before the project was published, some of the GPs were advocating this kind of eating. I guess I was one of their guinea pigs for it in the early days - and it's worked for me.

Thanks Doodledog sounds delicious.

I am a ‘nut’ addict and scatter nuts on any meal I can.

I’ve taken on board the many suggestions on here and am enjoying trying them out.

Just some info to explain my struggle to lose weight. I have been seeing an Endocrinologist for 3 years about why I don’t benefit as I should from my thyroxine for my underactive thyroid. It seems that I was on too high a dose, they dramatically reduced the dose which has had the effect of weight gain and fatigue. There is a tablet that could be more effective for me but the NHS won’t issue it!

NanKate I won’t lecture you on what you need or on what you should include in your diet as I assume you can make those decisions for yourself . I will, however offer the choice of overnight oats as a possible option that might answer your simple request for ways to include more protein.

To make four portions mix a 450g tub of Greek yogurt with 2 cups of oats. You can add in a couple of tablespoons of chia seeds and a cup of milk, and/or a scoop of vanilla protein powder (or flavour of choice) if you like, along with some maple syrup or honey. Stir it all well and divide into 4 portions. Add fresh or frozen berries and leave in the fridge overnight (or for four hours). You can top it with nuts or more fruit if you like, or eat it as it is. It’s filling and tasty, and you can vary it in so many ways that it doesn’t get boring.

As a vegetarian, for breakfast I have oatmeal with pecans and blueberries; snack is pistachios, cashews or other nuts; lunch can be yogurt, hard boiled eggs, peanut butter toast, etc., Dinners include split pea soup, madras lentils, Amy's frozen vegetarian meals, tacos/ burritos/ sandwiches with beans or vegie "meats", pasta made with garbanzo beans, etc., plus accompanying vegetables and fruits. I usually throw pumpkin or sunflower seeds on my salads and sliced almonds in steamed broccoli, etc.

The Freshwell Project, as mentioned above, looks pretty good - just looked it up online.

lowcarbfreshwell.com/

A handful of mixed nuts will give you extra protein .

oodles

NanKate

Thanks for all the info. I only want to have one or two protein bars in my store cupboard instead of an occasional biscuit or cake. I would cut the bar in 3 pieces and eat one piece at a time.

I had a BUPA test and also saw a Nutritionist , both some years back and both said I needed to up my protein.

I know I eat too many carbs so have cut back on that and have now starting having boiled eggs, avocado, lean meat etc

I want to lose enough weight so that the lovely jacket I bought at the charity shop fits me well.

Also I have cut back on alcohol, not that I drank a lot, but just now have one or two drinks a week.

I am currently on such a diet as you say, pretty low carb, and more protein and veg, and am losing weight. Look out in the library for the companion recipe book to Michael Mosley's 8week blood sugar diet. Having an as little carb as possible but plenty of veg and protein is keeping me full for so much longer so sometimes I am just not hungry when it's mealtime I don't bother , I just miss the evening meal or have a very small bite to eat
It's nearly all stuff that I like, sometimes recipe books are a bit of a waste of time but some good ideas for me. Also just discovered the freshwell project, all resources are free and it's devised by some Gaps for their patients
I might well actually buy the printed copies of the books

The Freshwell Practice is my former GP practice. You can download the books for free from their website.

Skyr yoghurt is high protein, 0% fat and low sugar!
Also nuts are great as is tuna, salmon and chicken breast.

As ShewhomustbeEbayed has said we need more protein as we age.
In fact it is recommended we have from 1.0 to 1.2 grams per kilogram of body weight.

Yes forallweknow a third of a protein bar is instead of a small portion of cake or biscuit, not as a meal replacement. I will only have this perhaps once or twice a week.

I’m following Michael Morley’s restricted eating regime that is eating within a 10 hour window. oodles. Thanks for the recommendation of his book. He talks a lot of sense.

Drink milk.

NanKate

Thanks for all the info. I only want to have one or two protein bars in my store cupboard instead of an occasional biscuit or cake. I would cut the bar in 3 pieces and eat one piece at a time.

I had a BUPA test and also saw a Nutritionist , both some years back and both said I needed to up my protein.

I know I eat too many carbs so have cut back on that and have now starting having boiled eggs, avocado, lean meat etc

I want to lose enough weight so that the lovely jacket I bought at the charity shop fits me well.

Also I have cut back on alcohol, not that I drank a lot, but just now have one or two drinks a week.

I am currently on such a diet as you say, pretty low carb, and more protein and veg, and am losing weight. Look out in the library for the companion recipe book to Michael Mosley's 8week blood sugar diet. Having an as little carb as possible but plenty of veg and protein is keeping me full for so much longer so sometimes I am just not hungry when it's mealtime I don't bother , I just miss the evening meal or have a very small bite to eat
It's nearly all stuff that I like, sometimes recipe books are a bit of a waste of time but some good ideas for me. Also just discovered the freshwell project, all resources are free and it's devised by some Gaps for their patients
I might well actually buy the printed copies of the books

I think the normal recommendation is 0.8g of protein per kilo of body weight, so somebody weighing about 60kg should have about 50g of protein a day.

I agree with 4allweknow about nuts. I find a couple of walnuts take the edge off hunger.

DeeJaysMum happy to be corrected, I'm not sure where I got that amount from but it is incorrect.

Instead of protein bars, I am assuming you means as a snack and not a meal replacement, why not just have some nuts.

Thanks for all the info. I only want to have one or two protein bars in my store cupboard instead of an occasional biscuit or cake. I would cut the bar in 3 pieces and eat one piece at a time.

I had a BUPA test and also saw a Nutritionist , both some years back and both said I needed to up my protein.

I know I eat too many carbs so have cut back on that and have now starting having boiled eggs, avocado, lean meat etc

I want to lose enough weight so that the lovely jacket I bought at the charity shop fits me well.

Also I have cut back on alcohol, not that I drank a lot, but just now have one or two drinks a week.

@foxie48

I need about 75g of protein daily. Actually it's not a huge amount

Actually, 75g of protein daily IS a lot.

Adult humans need approx 45-50g of protein daily, unless they are bodybuilders or have had certain types of bariatric surgery.

Where people have had such types of surgery, they'll have been told to consume an extra 20% (8-10g) of protein because their stomach can't accommodate a much as it used to and the protein will more than make up for all the carbs they should no longer be consuming.

So 75g of protein is definitely too much (and not enough if you're a bodybuilder), and your body will just store it, not use it.

Eggs

sunbar, I'd be very wary of protein supplements - especially whey based. One son, when weight training and bodybuilding, was suddenly rushed to hospital in extreme pain. He had kidney stones caused by supplements.

I agree with you Cornishgreenhouse, which is why I wondered the reason the OP wants to increase her protein intake. Anybody with kidney problems needs to watch protein intake and the only people who need extra protein are body builders and professional athletes.

I eat more protein than recommended because I don't eat many carbs and I need the calories, but my kidney and liver function are regularly checked.

I don't get any protein from supplements or "protein snacks".

I use various beans lightly sprayed with oil and crisped up in the oven or air fryer as a snack. A bit like peanuts but healthier.
If you want protein with your breakfast, Quark is better than yogurt and just as healthy as it doesn't have the fat. I use some of the specialist pastas which are made with proteins and crustless quiche with lots of veggies thrown in.

Is whole milk still judged to be a complete food except for its lack of iron?

Just check how much protein you really need. Excessive protein, especially from animal sources can put a strain on kidneys. Have you been told to increase your protein levels…. Only saying because I found out by accident that my kidney function was low, no symptoms at all, which is quite common apparently. I was then advised to watch especially the amount of protein I ate - especially from animal and dairy sources. The dietician told me it’s a fallacy that you need lots of extra protein to keep healthy.

Why has petrol got so very expensive again????
Really rip off Britain

theconversation.com/five-ways-to-increase-protein-intake-as-we-age-147511#:~:text=However%2C%20protein%20is%20extremely%20important,protein%20as%20we%20get%20older.

Yes, we need more protein as we age, not less.