low protein problem

[lark60 431]

I have been trying to get my total Protein up but have not had much success. I take in 60-70 gm of Protein daily and have tried to boost everything I eat so the protein is 3/4 of the meal. I have tried supplementing between meals with a Protein shake (20 gm protein low carb and low fat) but still have a low total protein (todays check was 5.7 with a normal above 7) I am getting discouraged because I have gained 7 lbs with the extra shakes.

Anyone have any suggestions?

[bikrchk 1,313]

Sounds like you're not absorbing what you're taking in. What does you doctor say about it? Maybe you need a bit more or a different Protein source. I get 70-80g per day, (1-2 whey based supplements) as a part of a 1000-1200 calorie per day diet pre-maintenance and labs have been normal. Also, you can only absorb up to about 25g at a time, so you may need to spread them out a bit.

[swimbikerun 1,046]

Do you count veggieprotein?

The other is to sprinkle powders on food.

[lark60 431]

My surgeon only wants me taking in 55 gm of Protein daily. He is not "worried" about the low serum Protein but I am. I have not lost any weight in 3 months (actually have gained 7 lbs but have not changed my ticker)

I do count the veggie Proteins with meals.

Breakfast is a 20 gm protein shake, I add fruit 2-3 times a week and once a week make the shake with fruit, veggies and flax seed.

I have an ounce of cheese as a mid morning snack.< /p>

lunch is meat (luncheon deli meat) with cheese as a wrap with kale or spinach leaves or an omelet with cheese or cottage cheese. Usually 15-20 gms.

afternoon snack a Protein Bar (10-15 gm protein)

dinner is a Soup or chili with extra meat to make 20 gms. Sometimes I will take a can of Soup, add a can of chicken or beef (depending on the soup) and a can of mixed veggies. This makes 6 servings so I can package them to have in the fridge to make meals easier.

I don't count calories but choose meals with high protein, low carbs (less than 10 per meal) and low fat. I avoid bread, Pasta, rice, potatoes and grains.

I have a 48 oz pitcher that I use to measure daily Water intake and fill it 2 times a day.

I plan on trying to up the protein to 80-100 gm a day by making sugar free Jello using the New Whey (42 gm protein) in place of the cold Water. I add cottage cheese to up the protein of each serving to 15 gms. This will be split into 4 servings and used as my Snacks between meals. The trick will be fitting "more food" in my day since I already have 3 meals and 2 Snacks a day.

[swimbikerun 1,046]

Scratching head. What about your exercise routine?

[lark60 431]

exercise routine is walking 3-4 days a week (3-5 miles) and swimming 2-3 days a week (30 min of laps)

[swimbikerun 1,046]

Avg is 100 calories a mile burned in walking/running. I've seen 80+ to 110. Avg. swimming laps is 7 calories a 50 yd trip, but all dependant on speed, your stroke, and flipturn ability (I know some really lazy people who coast for 15 yards or so from a flipturn). You dont say your mileage.

I am really wondering if your liquid consumption is the issue, more so than weight. If you have it to burn, why isn't the body burning it? Mine turned into a fabulous calorie burner right after surgery. Unfortunately it got very good at doing that.

[VSGAnn2014 12,992]

Serious question: Why don't you count your calories?

If I were gaining weight and was trying to figure out why, that's the first thing I'd start doing -- finding out how many calories I was eating and whether that had changed.

(I use My Fitness Pal, so it's already done for me.)

[feedyoureye 3,087]

So is your problem low Protein or gaining weight? I would love to eat 60-70 a day... I try but at least two days a week do not get there. If you are gaining, I would recommend counting the cals and eating more carbs. Yes, I said it. Not junk, but oats, high Fiber, melons, berries and such one or two days a week, shake it up. I could only get the final weight off, and keep it off doing a semi fast two days a week. (500-600 cals on those days, around 50 gms protein) The other 5 days I eat over 100 gms of carbs a day. I walk two days a week, dance two days a week and kayak or hike or something one day a week.

Edited October 3, 2014 by feedyoureye

[MichiganChic 3,262]

I'd say take a look first at your calories for weight gain. I have to count everything I put in my mouth, and I have to eat pretty low calories not to gain weight. I doubt if the addition of a shake has caused the weight gain, it's more likely due to an increase in calories. If you add the shake to get the Protein, you have to leave something else off. I use myfitnesspal and am brutally honest with myself about what goes in my mouth. Also, 70 gm of Protein isn't low by most standards. What's your objective for trying to increase it?

[auntiemel 275]

I think chili is the perfect food...fiber and protein! And it tasted yummy

[lark60 431]

Thanks for the input and questions.

I don't count calories because the NUT instructed the class to focus on low carb high Protein. I have looked back at what I have eaten for the past week and the calories are around 1000.

I swim laps in the community pool (big) and alternate the breast stroke, side stroke, back stroke and don't coast after turning.

My main concern is the low Protein (yes the weight gain is bothersome but if I am not absorbing the protein consumed I worry that I will become malnourished)

I am not against increasing my protein intake, actually I have tried adding addition protein Snacks to get up to 100 gm of protein. I managed to get to goal one day but I was eating almost constantly. I had to stay aware of the time and make the Snacks in advance so they were handy. Eating constantly is not a lifestyle I want to adopt and taking food with me when running errands is not especially convenient.

[swimbikerun 1,046]

I know what would be helpful and that is a tracker. When I am off, or think I am off, I use Supertracker. I also have done a job of investigating some scientific ranges of how many calories I'm really expending. I am not calling you a liar. I will say that I've overestimated and underestimated both sides of the equations at times. I've had to adjust based on digging deeper.

I dont know if that helps or how we could do better unless you produced a report or your background articles to help us fine tune things more.