Jornal de chamabanana, 30 ago 22

I'm 44, and too much protein makes me bloated and gross feeling. I'm happier, and lost 13kg in 6 months, with 50% carbs, 30% fat and 20% protein @ about 1400-1600cals (I'm 163cm female). 

just checked diary, that averages about 60-70g protein. 

a good guide might be to fill a quarter of your plate with protein at every meal.  

Women: 19 - 65 years: 0.8 grams per body weight. From 65 years: 1.0 gram per body weight. If you are overweight, the calculation should be based on the normal weight for the corresponding age (source: German Society for Nutrition).  

Thanks guys. Seems I'm doing things fairly right. I need a bit more protein, but certainly not 120 g. I find that when I get more protein, my fat goes up too, probably from dairy, so I need to find low-fat sources of protein.  

EGG WHITES ARE JACKED AWESOME SOURCES OF PROTEIN!!! Pretty low cal (50cal or so) and around 7 grams per 100grams 

Definitely eat more protein, but 1200 calories is very low! Food is not your enemy at all and eating only that many calories can mess with your metabolism and will be harder to maintain long term. I recommend eating at least 1600-1800 calories when in a calorie deficit. Wishing you the best <3 

Another problem I have is that older women should get all their energy from carbs rather than fat or sugar. Argh, you can't win! 

I am also on 1200-1250 cals / day. Upping my protein intake (I aim for 100g per day) was a game changer for me, that and reducing my coffee intake by drinking 3lt of water on top of my 4 milky coffee/teas... I keep grilled chicken breast and boiled eggs in the fridge now... Both have great amounts of protein but the chicken has heaps less fat. 80g of chicken / 24g protein yummy and filling. Tinned tuna, 100-120cal and 14+g protein, 3-4g fat.  

1200 isn’t much! I’m maintaining now but I lost weight on 1400 a week and I’m 45. I eat protein pancakes in the morning that I really feel helped. I scoop of protein powder, mashed banana, egg and 1/3 cup of instant oats for Brekky, with sugar free maple syrup and 2 tbs Greek yoghurt . Keeps you nice and full too! About 450 calories. 

What’s your body fat percentage? 

Davide.Vallieri I'm not sure about my body fat percentage, but I'm just under 160cm and quite muscular. 

Apparently women need 1.2g protein per kg of body weight & men .8g 🤷‍♀️ 

https://www.calculator.net/body-fat-calculator.html?ctype=metric&csex=m&cage=39&cweightlbs=152&cheightfeet=5&cheightinch=10.5&cneckfeet=1&cneckinch=7.5&cwaistfeet=3&cwaistinch=1.5&chipfeet=2&chipinch=10.5&cweightkgs=70.8&cheightmeter=168&cneckmeter=38&cwaistmeter=84&chipmeter=92&x=105&y=29 You can use this calculator that is pretty easy. Unfortunately to determine your macros distribution is necessary to know your bf percentage and what kind of energetic system your body is able to use best (fat or carbs) If your body fat is lower than 15% probably you should increase the carbs respect fat and protein.