So I'm officially in p4 now for 6 days, although I have not added much. I am pretty much sticking to p3. For one I love it, 2 it's my security blanket.
Today I am .6 over liw again. Not bad considering all week long I have added one thing here and there in small amounts that are considered p4. Like some corn in my chicken tortilla soup the other day, or a garlic dinner roll with my dinner another night. And I got my first full body massage in like 2 years last night. Boy was I in haven. I followed it with a detox bath.
I've been doing some research on protein, which of course lead me to other things as well. I've been reading more and more how we as women (sorry guys but I wasn't looking that one up...yet) should be consuming our weight in grams, meaning since I weigh 129 I should be consuming 129 grams of protein a day. This is some new information that recently came out. I'm trying to find the article I read it in and when I do, I will definitely post it here.
Oh and if you want to lose weight then you should consume that much, example, if I wanted to get to 120, then eat 120g of protein.
So this brought up another question, how in the world do I know how much protein I'm getting in and how in the world do I get in that much protein?
Here's an example of protein rich foods:
Meat (red meat like beef has the highest amount of protein out there)
Info I found on protein foods:
Beef
* Hamburger patty, 4 oz – 28 grams protein
* Steak, 6 oz – 42 grams
* Most cuts of beef – 7 grams of protein per ounce
Chicken
* Chicken breast, 3.5 oz - 30 grams protein
* Chicken thigh – 10 grams (for average size)
* Drumstick – 11 grams
* Wing – 6 grams
* Chicken meat, cooked, 4 oz – 35 grams
Fish
* Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
* Tuna, 6 oz can - 40 grams of protein
Pork
* Pork chop, average - 22 grams protein
* Pork loin or tenderloin, 4 oz – 29 grams
* Ham, 3 oz serving – 19 grams
* Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
* Bacon, 1 slice – 3 grams
* Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
* Egg, large - 6 grams protein
* Milk, 1 cup - 8 grams
* Cottage cheese, ½ cup - 15 grams
* Yogurt, 1 cup – usually 8-12 grams, check label
* Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
* Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
* Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
* Tofu, ½ cup 20 grams protein
* Tofu, 1 oz, 2.3 grams
* Soy milk, 1 cup - 6 -10 grams
* Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
* Soy beans, ½ cup cooked – 14 grams protein
* Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
* Peanut butter, 2 Tablespoons - 8 grams protein
* Almonds, ¼ cup – 8 grams
* Peanuts, ¼ cup – 9 grams
* Cashews, ¼ cup – 5 grams
* Pecans, ¼ cup – 2.5 grams
* Sunflower seeds, ¼ cup – 6 grams
* Pumpkin seeds, ¼ cup – 8 grams
* Flax seeds – ¼ cup – 8 grams
Ok, but then there's the old version that says to take your weight times .37. So that would be roughly 48 grams of protein a day I would need.
So which is it? There's so many confusing things out there that I haven't a clue what to do anymore. But I will tell you what's been working for me. Anytime I eat more than 48 grams of protein a day, I do better as far as maintaining my weight.
But I also make sure I get in all the good fat my body needs. This protein/carb/fat thing can get pretty confusing and I am not one to weigh or measure out my food (except during p2).
I also have read that we need carbs and in the right amounts with the right carbs. I know processed foods are a no no and I avoid sugars.
Here's a site with info on good carbs:
http://www. goodcarbs. org/
(remove the spaces)
Carbs help keep your metabolism at optimal levels. It helps keep your body in an anabolic state as opposed to a catabolic state.
After doing my research, it lead me to Leptin, but I will leave that for another day. There is a lot of info on leptin that would take me too much time today to post about.
So now I am in the stages of trying to figure out which balance my body needs. How much protein, how many carbs and fat to maintain my weight.
I will officially begin that venture next week and post my results from it. Last year I didn't give it any thought and still ate, but now that I look back on it, I didn't think about anything. Just ate better, no processed foods, very minimal sugar, etc and it worked. This time around I'm a lot more cautious of the foods I eat and serve my family.
Oh and here is a link on eating more protein, not the one I read last week though, still looking for that one:
http ://aminogenblog. typepad. com/aminogen/2011/04/increased-ratio-of-dietary-carbohydrate-to-protein-shifts-the-focus-of-metabolic-signaling-from-skeletal- muscle-to-adipose-h.html
(as usual, remove the spaces)
Ah! I found something that seems to support what I read the other day:
http :// nutritiondiva.quickanddirtytips. com/protein-and-weight-loss.aspx
(no spaces)
Quoted from their site:
To get a third of your calories from protein, eat approximately one gram of protein for every pound you weigh.
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