YOU ARE RIGHT, SUSAN! So sorry!! I corrected the post to KILOS, not pounds. Thank you for pointing this out and again, sincere apologies for the confusion! Lucy
Thank you for the correction! After a few weeks of trying to hit that per pound calculations and utterly failing, I was just about to ask if there was a mistake in the formula. The edits to the article make it easy to spot and the calculator link removes any doubt in my math skills!
I think the increased protein is helpful and with the corrected calculations it is possible! Many thanks for the good info!
I was reading the corrected article and missed your point. My reply about the difference between the standard 50-55% calories from carbs versus a 30% balance still stands though. As we age we need higher quality protein and more spread out. 20-30 grams at Breakfast, Lunch and Dinner to prevent sarcopenia.
You have to eat less carbohydrates to be blunt, or adding more protein is too many calories. the 'before' meals were not only low protein they were very high carb.
My course workbook focuses on low glycemic index meal planning and uses 30% calories from carbohydrates as the macronutrient ratio instead of the US standard of 50-55% of calories from carbohydrate - that is really a Type 2 Diabetes inducing diet balance. The US is wrong and the policies were based on fraudulent research by the sugar industry 50-70 years ago.
Changing to a 30% carb diet balance is a BIG change, it really means eating a lot less carb servings. Half a slice of bread equivalent with a meal instead of two full slices or even skip the bread group if beans are the protein food in the meal or snack..
One way to explain a healthy weight loss diet is the “Divided Plate” method: Fill one half of plate with non-starchy vegetables, one quarter of plate with carbohydrates, and one quarter of plate with lean protein. Dietitians use it to teach diabetic patients.
Oh yes. I am very familiar with the crappy ones, and with these and with all foods I've become obsessive about reading all the nutritional information.
I’m going to become a subscriber, Dr Lucy. This article is so helpful re: how to eat enough good quality protein each day, as well as ideas for fruits, vegetables, grains, etc.
Everyone has different convenience requirements - it can definitely make it harder, but it’s still doable with some creative thinking.
What do you eat now? If you’re able to eat a sandwich, maybe you focus on maximizing protein with each ingredient; choose Ezekiel or seeded breads, hummus as a spread instead of mayo, plenty of turkey or chicken, and then add a few favorite vegetables. Maybe you can take a hour on a day off to prep quinoa, veggie and chicken bowls that can be tossed with dressing and eaten at work, but that might require too much sit down time.
If you need snacks you can eat on the go, try to choose protein packed ones. Edamame comes shelled in bags in the freezer aisle - you can steam those, add some soy sauce, and snack away throughout the day. Add a cup of greek yogurt or cottage cheese, hummus and cucumber slices or baked crispy chickpeas, candied or smoked salmon (expensive but a great Friday treat!), slices of frittata or baked egg muffins.
Thank you - and yes it can be so hard to focus on lunch when we are running around during the day. But that's kind of the point -- our energy, attention and focus is much better if we sit to eat a decent meal and register the feeling of fullness mid day. Lunch doesn't have to be Pinterest perfect!
It can be either full fat, low fat, or fat free. Look for Dannon, Chobani, or Stonyfield Farms. But if the store brand is available, I buy it because it’s less expensive.
Everything I have read on the subject says per kilo. There was a big article in AARP about seniors and protein recently and they reference grams per kilo of body weight. I would weight a thousand pounds if I ate 125 grams of protein plus all the other things you are “supposed” to eat in a day. Much less have any time to do anything but eat.
You are right!! As I said to Susan above, that is my mistake - and I am so sorry for the confusion. I corrected the info in the post-- THANK YOU for pointing it out! Lucy
I decided to really cut down on carbs like bread and dessert, which then made it so easy to eat 90+ grams of protein daily. The cake was just taking up valuable real estate and doing nothing for me. I most assuredly feel better because of this!😁
When I read the patient's typical menu I almost fell over. As you say, almost no protein! In my family's cultures we have big filling breakfasts (think full salad followed by 2 scrambled eggs with chives and buttered bread), a nice big lunch (think homemade burrito stuffed with chicken, veggies, potatoes and a little rice), and a light dinner. No weight issues even with all that food — we're active both mentally and physically, so we need to keep body and mind well fed! We largely stay away from sugar. Don't do cookies or soda of any kind, but always say yes to fruit and of course dark chocolate (except late at night)
I thought those protein recommendations were per kilo, not per pound. I can’t imagine how I could possibly eat that much protein in a day!
YOU ARE RIGHT, SUSAN! So sorry!! I corrected the post to KILOS, not pounds. Thank you for pointing this out and again, sincere apologies for the confusion! Lucy
Thank you for the correction! After a few weeks of trying to hit that per pound calculations and utterly failing, I was just about to ask if there was a mistake in the formula. The edits to the article make it easy to spot and the calculator link removes any doubt in my math skills!
I think the increased protein is helpful and with the corrected calculations it is possible! Many thanks for the good info!
I was reading the corrected article and missed your point. My reply about the difference between the standard 50-55% calories from carbs versus a 30% balance still stands though. As we age we need higher quality protein and more spread out. 20-30 grams at Breakfast, Lunch and Dinner to prevent sarcopenia.
You have to eat less carbohydrates to be blunt, or adding more protein is too many calories. the 'before' meals were not only low protein they were very high carb.
This is the exact topic that I have been writing a virtual course about. I just put up an initial Welcome video as a post. https://open.substack.com/pub/denutrients/p/hangry-hanxious-my-work-in-progress?r=os7nw&utm_campaign=post&utm_medium=web
My course workbook focuses on low glycemic index meal planning and uses 30% calories from carbohydrates as the macronutrient ratio instead of the US standard of 50-55% of calories from carbohydrate - that is really a Type 2 Diabetes inducing diet balance. The US is wrong and the policies were based on fraudulent research by the sugar industry 50-70 years ago.
Changing to a 30% carb diet balance is a BIG change, it really means eating a lot less carb servings. Half a slice of bread equivalent with a meal instead of two full slices or even skip the bread group if beans are the protein food in the meal or snack..
Thank you! Exactly the clear and sensible explanation and advice I have been looking for!
Thanks, April! Glad it is helpful!
Also good to remember to fight fatigue is drinking enough water!
Thanks for this column, it's so helpful and clear!
Yes, you are so right!
And - you're very welcome! Thank you for reading. :)
One way to explain a healthy weight loss diet is the “Divided Plate” method: Fill one half of plate with non-starchy vegetables, one quarter of plate with carbohydrates, and one quarter of plate with lean protein. Dietitians use it to teach diabetic patients.
Yes, great point!
Thanks so much for checking – I know I don’t eat nearly enough protein as it is, so I’m relieved!
Thank you! I bounce back and forth between no fat and full fat. I’ll continue.
Trying to stick to a Mediterranean-DASH
Diet.
Really likes this article!!
Thanks, Teresa!
"Sometimes we don’t need a diet to be healthy. Sometimes we just need to eat lunch."
This is so true.
Agree! Thank you for the feedback - no pun intended ;)
How do you feel about protein shakes (Evolve plant-based, for example) and protein bars to supplement some of your list?
I think shakes and bars can be a great way to supplement one’s diet… with the caveat that many nutrition bars are basically glorified candy bars! 😉
Oh yes. I am very familiar with the crappy ones, and with these and with all foods I've become obsessive about reading all the nutritional information.
I’m going to become a subscriber, Dr Lucy. This article is so helpful re: how to eat enough good quality protein each day, as well as ideas for fruits, vegetables, grains, etc.
Thank you!! I’m so glad!
What if there isn’t time to prepare and sit down for lunch? I’m a nurse - we don’t stop for lunch where I work. Also, is the Greek yogurt fat free?
Thank you! Great article!
Everyone has different convenience requirements - it can definitely make it harder, but it’s still doable with some creative thinking.
What do you eat now? If you’re able to eat a sandwich, maybe you focus on maximizing protein with each ingredient; choose Ezekiel or seeded breads, hummus as a spread instead of mayo, plenty of turkey or chicken, and then add a few favorite vegetables. Maybe you can take a hour on a day off to prep quinoa, veggie and chicken bowls that can be tossed with dressing and eaten at work, but that might require too much sit down time.
If you need snacks you can eat on the go, try to choose protein packed ones. Edamame comes shelled in bags in the freezer aisle - you can steam those, add some soy sauce, and snack away throughout the day. Add a cup of greek yogurt or cottage cheese, hummus and cucumber slices or baked crispy chickpeas, candied or smoked salmon (expensive but a great Friday treat!), slices of frittata or baked egg muffins.
Thank you - and yes it can be so hard to focus on lunch when we are running around during the day. But that's kind of the point -- our energy, attention and focus is much better if we sit to eat a decent meal and register the feeling of fullness mid day. Lunch doesn't have to be Pinterest perfect!
Yum.
It can be either full fat, low fat, or fat free. Look for Dannon, Chobani, or Stonyfield Farms. But if the store brand is available, I buy it because it’s less expensive.
Love it, Gerridoc.
Is it true that low fat or full fat Greek yogurt (rather than non fat) make the calcium more absorbable?
That’s a good question. I don’t know.
Everything I have read on the subject says per kilo. There was a big article in AARP about seniors and protein recently and they reference grams per kilo of body weight. I would weight a thousand pounds if I ate 125 grams of protein plus all the other things you are “supposed” to eat in a day. Much less have any time to do anything but eat.
You are right!! As I said to Susan above, that is my mistake - and I am so sorry for the confusion. I corrected the info in the post-- THANK YOU for pointing it out! Lucy
I decided to really cut down on carbs like bread and dessert, which then made it so easy to eat 90+ grams of protein daily. The cake was just taking up valuable real estate and doing nothing for me. I most assuredly feel better because of this!😁
Very helpful. I just discovered that I am not eating enough protein!! Thank you.
I like this
When I read the patient's typical menu I almost fell over. As you say, almost no protein! In my family's cultures we have big filling breakfasts (think full salad followed by 2 scrambled eggs with chives and buttered bread), a nice big lunch (think homemade burrito stuffed with chicken, veggies, potatoes and a little rice), and a light dinner. No weight issues even with all that food — we're active both mentally and physically, so we need to keep body and mind well fed! We largely stay away from sugar. Don't do cookies or soda of any kind, but always say yes to fruit and of course dark chocolate (except late at night)