Not getting enough Protein?

Anyone else out there having a difficult time meeting their protein macro requirements without busting calories? With a carb limit of <20g per day and a 30% target calorie deficit, I find it hard to meet both. Fat goals are pretty easy but not without consuming too many calories in the process. I’ve been on Keto for 30 days now, have lost ~24lbs to date and feeling good but concerned about too little protein intake.

15replies Oldest first
  • Oldest first
  • Newest first
  • Active threads
  • Popular
  • I’m the opposite. Always at my protein or over. Fats always lower and calories vary from under to close to, but never over. Net carbs close to limit. Congrats on the weight loss so far!

    Like
    • Deena7369
    • Deena7369
    • 4 yrs ago
    • Reported - view

    I always keep some Premier Protein Shakes on hand.  They have 30g of protein in one shake. 2 net carbs and 3g fat. Makes it easy to add protein with a minimal addition  to other macros. Can always just drink a half of a shake if I just need a little boost in protein. They do contain artificial sweeteners so keep that in mind if you have concerns about that. I try to stay away from them for the most part but it is worth it to me if I need that extra protein. Best wishes!

    Like 1
    • Hutch
    • KetonicManic
    • Hutch.1
    • 4 yrs ago
    • Reported - view

    Deena7369 Thanks. They sound good with 30g protein which is higher than most. My Perfect Keto Collagen shakes only have 20g protein. I still have to watch my caloric intake to lose weight and at 150-160 calories each they add up fast on my 1650 daily limit.

    Like
  • I use Great Lakes Collagen Hydrolysate. It is 45 calories for two scoops, 11grams of protein, dissolves completely in water, and I have had a lot of hair regrowth since using it this last year.

    Like 1
    • Hutch
    • KetonicManic
    • Hutch.1
    • 4 yrs ago
    • Reported - view

    bambushka Wow, sounds good. I’ll look into that. Thanks!

    Like
    • BIGSask
    • BIGSask
    • 4 yrs ago
    • Reported - view

    Try canned tuna or salmon.  They’re quick and easy and are essentially pure protein.  They are good sources of Omega 3, too.  Or any other plain cooked meat will be protein.  I am preferring to do bulk cooking, so I have a recipe for several days.  It’s a time saving approach both for cooking, and Carb Manager data entry.  

    Like 2
    • Bee
    • Bee.1
    • 4 yrs ago
    • Reported - view

    Kristie F. Hi Kristie! So it is fine if protein is higher than fat at the end of daily macros? I am torn about that - I am the same way as you but someone had mentioned Fat has always to be higher than Protein.

    Like
  • Bee Yes it’s fine to have more protein than fats. Protein macro is a goal. Fat macro is a limit. We eat the fats to keep us satiated. We want our bodies to learn to use our stored fat for energy. 

    Like 1
    • Bee
    • Bee.1
    • 4 yrs ago
    • Reported - view

    Kristie F.  Okay, thank you, Kristie! I have been fretting over this since I begun! Good to finally put that to rest! 😄

    Like
    • Hutch
    • KetonicManic
    • Hutch.1
    • 4 yrs ago
    • Reported - view

    I’m still having trouble reaching my Protein macro goals without exceeding Fat and Calorie limits. If I find myself short on Protein after my evening meal, should I eat something to bump up the % even though I’m not hungry and doing so might exceed fat & calories? Kinda seems counterintuitive.

    Like
  • Hutch  think of your protein and fat more of a goal try and get close. Little bit short little bit over isn't going to hurt you. The only hard cap is carbs. As you become fat adapted you will be less hungry and start skipping meals. I like to go by if your not Hungry don't eat.  Good luck keto on

    Like 2
    • Hutch
    • KetonicManic
    • Hutch.1
    • 4 yrs ago
    • Reported - view

    Thanks for the advice, Jak! 

    Like 1
    • DanW
    • DanW
    • 4 yrs ago
    • Reported - view

    Jakapalooza That's true, and as you become fat adapted the fat you need in your macros will not be as critical. Your body will be using your surplus fat (YAY!) and the fat in your diet will be more for being satiated. 

    Like 1
    • Hutch
    • KetonicManic
    • Hutch.1
    • 4 yrs ago
    • Reported - view

    DanW Thanks but again, Fats are not the problem. It’s Protein that I have trouble getting enough of without busting my calorie limit. But I figure as long as I get close (and keep my carbs under limit) I’ll be OK. 

    Like
    • Luv2Smile617
    • Traveler
    • Luv2Smile617
    • 4 yrs ago
    • Reported - view

    bambushka I need hair!! 😊😊😊 Have just started using collagen in my coffee when I break my fast. Not sure it will help 40 years of chronic anemia related hair loss. 

    Like
Like2 Follow
  • 2 Likes
  • 4 yrs agoLast active
  • 15Replies
  • 218Views
  • 9 Following