How does not meeting the protein quota affect the dieting?
Or does it?
Here's the full story: my soon-to-be-wife is on her first PSMF, and she's having difficulties in meeting her daily protein allowances.
She's getting about 135g of protein per day out of the full 160g due to food quirks (she can't eat turkey for whatever reason), or much chicken or too much of anything makes her unable to eat further (as in gets close to puking). Any white fish is prohibitively expensive.
However, she's making progress on an almost daily basis and is losing about 200g per day. I'm assuming this means everything is working as it should.
First week she lost 3,5kg (7,5 lbs).
Should we attempt, by nearly any means necessary, to get the full amount of protein in?
Thanks for the input!
How much does she weigh, how tall, bf%, and what activity level and type does she have (I.e. Is she walking for exercise or lifting weights)?
If she's sufficiently over wieght like a cat 3 she may be fine for now until she gets to cat 2. You can get away with a lot as a cat 3. Have you guys explored supplementing with powdered protein? Could do small amounts of whey through out the day. Fast digesting and will clear the gut fast enough to not keep her full long. Whey is just an example, lots of different protein to choose from. I know my wife for one is partial to pea and plant proteins which don't keep you full for long.
As far as activity goes I'd say that if she's lifting weights or doing any HIT activity then she should probably be looking to at least hit those lower limits as outlined in the book.
I agree with all of the above. Whey protein is necessary on rapid fat loss IMO to hit the quota day after day.
Lyle is pretty specific that it should not be making up a large percentage of your diet, because I'm sure he's scared idiots would interpret it as him saying "eat nothing but whey" if he recommended it :D
Yes, she's lifting weights a bit (used to do more before the diet, but very low energy currently and experiences burning way more than on slightly higher caloric intake) and yes we're supplementing with whey.
Most whey proteins that are available in Finland have carbs in them (averaging 2.5-3g per serving), so we'll just have to try and find one with minimal amounts.
She's 165cm tall and at about 38% when we started nearly two weeks ago, so we're approaching cat 2 soon.
Currently cat 3, so yeah. Good thing she's been doing a couple of keto-diets before and knows how it should feel, although she was a bit skeptical about this one at first, until I explained the idea. :D
The leaner you get, the more sensitive the amount of protein intake becomes. She's only missing out on 25g of protein, it's not the end of the world.
However, I still think it's good practice to follow the guidelines. Not because it's absolutely mandatory in her current situation, but because it's a good way to learn how to implement protocols and become disciplined. Even though it might suck.
Yeah she's plenty disciplined, the problem is mostly her food hiccups.
If she eats too much of a thing, she basically can't eat it anymore without gagging and/or puking. Certain consistencies and foodstuffs are out of the question, such as turkey in any shape or form (don't ask, I have no idea).
So it's a delicate balancing act of getting enough without getting too much.
But hey, thanks for all the input, I really appreciate it!
Yeah the main thing about the PSMF is would you rather:
Adhere to the protocols 100% for a few days and then give up due to repetitive food choices and cravings?
Or just do the best you can and actually stick to the basic principles of a PSMF for several weeks?
My best results have always come by eating the correct amount of protein for the PSMF and just trying to limit my overall carb and fat intake.
For me It's a heck of a lot easier to lose ~1-1.5 pounds a week for a few months than it is to eat a precise RFL diet. I will almost always drink some milk with 2 scoops whey or 1 whey +1 casein per day when I'm on a PSMF. The rest of the diet is so bland I just need it
I'm not a huge fan of meat in general so I sometimes have that feeling of "ugh, if I have to eat another piece of meat I'll barf." (I am always hungry though, haha!)
Protein powder is a big old help for me. Just mixing with water and drinking is the best if you have no appetite and are looking for something that won't make you overfull.
If it's more of a "my stomach is empty but nothing sounds appealing" problem, you can dress it up:
- Protein powder pancakes (vinilzord has a good recipe here: http://forums.lylemcdonald.com/showp...5&postcount=57)
- Neutral-tasting protein powder + lemon juice + chopped greens make a green smoothie
- Protein powder mixed with fat-free Greek yogurt
- Protein powder mixed with fat-free cottage cheese
- Protein powder mixed with cocoa powder, sweetener, psyllium husk, and water for a weird chocolate "pudding" (tastes good once you've been PSMFing long enough, haha)
- Protein powder meringues (http://corinanielsen.com/livefit/201...ein-meringues/) -- I haven't tried these yet because I am hells of lazy, but they look good
Also, don't forget egg whites! Egg white omelet with lots of veggies, egg whites with cauliflower rice + soy sauce for "fried rice", or google "Egg white cups" recipes and make them with fat-free cheese.
I totally second the idea of coming up with creative recipes to hit the protein requirement. The protein pancakes that I usually prepare taste good, specially if you have access to a zero-calorie syrup or something like that.
If you look up in the internet you'll find many recipes that fits the RFL protocol! :)
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