Is it ok that I'm under on protein?

[Navywife620]

I started the diet 4 days ago. I wasn't going to track my food but I decided to put in what I have been eating on my fitness pal. I put it yesterday's and today's. ive been at 22g both days. I feel competely fine.

[Erin514]

That's very low. Being at 22 one day won't hurt you, but if you're regularly under, you risk not being healthy enough to conceive and carry to term. There are also studies that link a low protein diet BEFORE conception to health problems for the baby down the road, even if the mother ate a healthy diet during pregnancy. The LE limits are for healthy weight loss. I really wouldn't feel safe going below them.

[Navywife620]

What should I add to my diet. I've been eating things off of the 21 day menu. So I figured they would be good enough.

[Erin514]

If your calories and fat are OK and all you need is more protein, you could try beans, legumes, tofu, cottage cheese or other low fat dairy. If you eat meat, a small portion of chicken will up protein very quickly. If you're low on fat too I find peanut butter a good one to up both, as it's one of the less nutrient-dense nuts.

[Navywife620]

See I'm not low in fat and calories are fine. Maybe I'll get some hummus or avocado. I need something low in fat but higher in protein I guess.

[3'sacharm]

In that case I would have thought chicken or fish would be your best bet, or low fat yogurt as you'll still get the protein without the fat x

[Navywife620]

I think chicken will put me over on protein. I did have some yogurt yesterday after I posted this. But I still was only at 30g of protein for the day. Maybe egg whites?

[atomic sagebrush]

No, it's not ok. The LE Diet is meant to be a healthy pre-pregnancy diet (it's just at the lower end of the spectrum) so you can't cut back any lower than 40 g.

Additionally I want you to be very sure you're not counting protein in things like fruit and veg. those things are free for protein, the kind of protein in them is not well used by the body (plus the government rounds it up, so it's usually NOT 1 g of protein or whatever is supposedly in lettuce LOL) and that 40-50 g protein means actual protein in forms you can use.

[atomic sagebrush]

What should I add to my diet. I've been eating things off of the 21 day menu. So I figured they would be good enough.

The 21 day diet book is not balanced by the day. I put them in day form just to illustrate what a person's day might look like, but I did not want you guys locked into eating certain breakfast, lunch, dinner combos (I've tried meal plans like that before and they're really tough to stick to and take this attention to detail that is not great for pink sways)

Can you tell me what exactly your'e eating?

[atomic sagebrush]

I think chicken will put me over on protein. I did have some yogurt yesterday after I posted this. But I still was only at 30g of protein for the day. Maybe egg whites?

You can eat a small piece of chicken, as an example, or an egg, or skim yogurt.

AT the end of the 21 day diet book there are reference materials that have tons of suggestions in them for things that have protein and not much else going on (or fat, cals, potassium, etc)

[atomic sagebrush]

See I'm not low in fat and calories are fine. Maybe I'll get some hummus or avocado. I need something low in fat but higher in protein I guess.

But how much cals/fat are you getting???

you may be too low overall. If you're eating 1200 cals and 30 g fat (which is barest minimum and only something like .05% of all swayers shoudl be getting) then yeah maybe it's hard not to go over that, but you really ought to be eating more.

[Navywife620]

But how much cals/fat are you getting???

you may be too low overall. If you're eating 1200 cals and 30 g fat (which is barest minimum and only something like .05% of all swayers shoudl be getting) then yeah maybe it's hard not to go over that, but you really ought to be eating more.

I've been getting 1400-1500 calories. And I've been actually at my fat ranges or a little bit over. I have been eating meals off (only 2 a day) of the 21 day plan but letting myself have dessert in the evening. Like ice cream,cookies,brownies. Should I stop that? Some nights I've even had a glass of white wine.

[atomic sagebrush]

Ok then have a look at the reference section at the back of the diet plan book to see if any of those ideas appeal to you.

If 2 meals + dessert is working for you that's fine, just get a bit of protein.

Evne just a couple small pieces of chicken...you don't need to eat a whole breast!

[Navywife620]

Ok I'll have a look. Thank you so much!

[Beau82]

Don't do avocado if you're ok on fat! They have loads of fat and very little protein so will easily put you over if you are already at your fat limits.

[atomic sagebrush]

Yes exactly - avocados are a great rescue food for people who need everything BUT protein, but if you're the other way round and need protein and nothing else, there are better options.

I also always had the same trouble - not enough protein, ok on everything else. I did better once I was eating beans and peanut butter more regularly than I did at first.

[atomic sagebrush]

Yes exactly - avocados are a great rescue food for people who need everything BUT protein, but if you're the other way round and need protein and nothing else, there are better options.

I also always had the same trouble - not enough protein, ok on everything else. I did better once I was eating beans and peanut butter more regularly than I did at first.