Thank you. Helps confirm whether I’m on the right track. But the picture of the egg on the avocado sandwich on the display photo of this video, with two red Xs and the words “Dont Do This” scared me and was misleading. Egg and avocado are two things I often have together on a piece of sourdough bread 😂 Relieved to know that’s not one of the protein mistakes. Perhaps the illustration was not meant to be taken so literally but more accurate illustration would serve better for viewers. Just my humble opinion 🙏🏽❤️
Potatoes helped me lose 20 lbs in 2 months when i was in my 20s. They were one of the main things i ate. They get such a bad rap for the carbs. But they are low cal and super filling. They kept me full for hours
Eating protein for breakfast literally changed my life ❤️ I have more energy throughout the whole day. I do make sure to get about 5 oz of meat/chicken at lunch and something in the evening.
My go to fast protein snack is hard boiled eggs. Very easy to carry at work or when traveling. I boil eggs every three days and keep them in the fridge. It can also work for a quick addition to my salad.
If you haven't already, you should check out my Intermittent Fasting by age quiz! I just released it yesterday and it can be found here: www.autumnellenutrition.com/post/quiz-intermittent-fasting-by-age-find-out-your-perfect-intermittent-fasting-schedule
I have an EGG & Avacodo Breakfast every morning before work. I started at 185 in a down to 163 in 5 months. I am 61 when I started this & this meal will boost your energy level up!!!
Good content. I am surprised at how us older folks are ignored in the guidelines. At 77 yo, I try to get 1.5 g per kg, and find I can make it with eggs, meat, and protein powder. No sugar, low carbs, and lots of protein and fat.
1) Not eating enough protein 0:09 2) Treating all protein the same 2:03 3) Check your servings (protein powder specific) 3:25 4) Eating less protein as you age 4:06 5) No proteins on hand 4:50
My Mom was diagnosed with osteoporosis. I started counting her protein. She wasn't even eating half of what she needed. So we upped the protein. We use Anthony Balduzzi plate method. We've been getting protein in more.
In regards to the information in this video: The worst mistake I ever made was reading the book “Skinny Bitch” years ago in my late twenties. It was a compelling book pushing all the reasons to eat Vegan. I lived that lifestyle for a while and gained so much weight because one of the things it pushed was that we do not need the amount of protein you are saying in this video we need. You can certainly eat healthy or unhealthy being vegan, but I ate very “healthy”. But following their instructions about protein ruined me. I was always fit and slim, and became overweight for years not knowing why.
good thing i read that book having a good nutrition base and seeing all the healthy vegan struggling with weight loss doesn't surprise me. i'm vegan and i consume as much protein i need
OMG I read that book when I was in my mid 30s. The book was funny and made sense at the time. But yeah, the older I got, I kept gaining weight. It toook me until my 40s to realize I needed more protein.
I always thought I ate low carb high protein. Then I started tracking and I was low protein high fat! Def important to track for a bit to see where you are and where you need to be. I find it so hard to get my required protein. I’m 5’10 200lbs and tend to under eat so it just feels so hard to get my needs met.
@@downbad2874 I use the my fitness pal app. I’ve used it off and on for years. It’s pretty solid. Just don’t get caught up on the exercise calories they give you back. Ignore those.
Canned sardines are high in DHA, high in protein, low in mercury, and very convenient. I use the Wild Planet sardines packed in extra virgin olive oil. For vegans, organic roasted seaweed snacks are high in protein and they taste good. Costco has good prices on both of these products.
I recently bought that exact brand of sardines, had never had sardines prior. It was....okay. lol I think I just need to get used to them. But I wanna eat them more often because I know they're super good for you- but those little spines just trigger my "ew I don't wanna eat that" reflex. I hate anything other than pure clean meat/flesh. xD
@@PerfectPride same; same; same nasty little things. drs tell pregnant women to eat sardines, so i bought a can. it was the only time i tossed my cookies my entire pregnancy!!! never again
Not enough protein in the meal. If you are shooting for 30 grams per meal, and assuming the thumbnail shows 2 eggs (12 g) 1 avocado (3 g) and 2 slices of multigrain bread (3 g) the meal is 12 g of protein short even though it looks very filling. As she explains this might be why we aren't losing weight. Maybe add more eggs or some cottage cheese?
This “new science” for protein is interesting. How is it that for many generations, people lived(and weren’t as obese as we are today)to ripe old ages and were much thinner, but didn’t take in this much protein? People, in America, for generations, ate very modest meals without huge amounts of protein? Can anyone expound on this, please?
Thank you, Autumn, another great video! However, I have some reservations. First, I have heard that the US standards of how much protein you should ingest are generally misunderstood. Basically, all excess protein that you consume will turn into glucose, so you should be careful. Second, I personally experienced serious side effects of consuming protein powders (basically my gallbladder refused to work). I don't know why nobody ever mentiones that. I know that some people might never experience that but I also read that gallbladder issues after consuming protein powder are very common. Maybe you could find out more about it and share your knowledge with us! Thanks!
Thank you for this information, your videos are always so helpful. Could you do as a favor please and slow down just a little bit when you talk? Thank you!
Potato protein?! I would be interested hear your thoughts on eating potatoes that have been cooked and then cooled, turning the starches in to resistant starches? If potatoes are high diaas then could this be a work around - or should they be avoided general?
thats such a small factor in potatoes, "resistant starches" my fucking god just eat meat and accept that the only protein worth buying and eating is animal based proteins and whoever says any different is trying to find a loophope to prove their irrelevant theories which will never affect how we digest food. I've been raised in a family with mediterranean diet and mostly italian diet,my father is a doctor who doesn't know shit about nutrition cause he always stayed lean but even my family who aren't informed about food know meat is the most expensive food out there cause it's the best for our body,my father prescribes whole raw bone marrow for kids with blood disorders and kids who have spleen problems and that shows how simple it is, theres a reason why meat is expensive and being plant based fixes nothing in this world besides it ruins your gastrointestinal system,even my grandmother from an italian background when she doesn't feel good (nausea,gas,stomach discomfort or constipation,diarrhea) etc... list goes on ,has her own "traditional" remedies which consists of bone marrow broth with salt only or meat stew with salt only, she drinks a whole pot of broth and doesn't eat all day long until next morning and still she eats either boiled meat with a glass of milk or yogurt,and she never had any weight issues,she eats pasta twice a day and bread with fig jam 5 times a week and she still is healthy considering shes nearly 70. resistant starches mean nothing cause insulin doesn't work in a selective way and if you dont believe me get a blood glycemia test in the morning 12 hr fasted and drink a cup of black coffe no sugar,test your blood glucose again and see it has spiked through the roof,insulin gets activated even with a simple glass of water so starches or no starches make no difference in the whole picture, just look at how italians eat and you'll understand, every type of bread or pasta we eat is combined with plenty of meat or seafood,or fresh dairy products and cheeses,we eat plenty of seasonal fruits and alot of pastries in the weekends,it's a balance that keeps people healthy,i eat a pizza every week or more often than that and im still too skinny i get told to gain weight,italian napolitan style pizza is so light that it's a meal worth of calories unlike american pizza which has a dense bready crust and some ugly ass ingredients as toppings,even breads are different cause we buy it fresh at the bakery every day cause the next day it's stale and hard,unlike american supermarket bread that is just "weird" cakey and not bready,just buy a baguette from a good bakery and see the difference compared to supermarket bread,a baguette or even ciabatta bread won't last more than a day after you've sliced it but supermarket bread lasts like a year,those types of weird foods are what's ruining our bodies and diet,it's weird when i see people like you ask moronic question as if potato starches would make a difference and somehow a potato could be a protein source , italians have a saying for potatoes, "potato is bread" meaning that if theres no other carbs in the house like pasta or bread there's potatoes to replace those carbs,just like we cook pastas we cook potatoes, lasagna with minced meat,cheese and tomato sauce can be done the same with potato mince meat and tomato sauce, thats how we look at potatoes as bread or pasta substitute ,if you think of getting protein from potatoes then you're really dumb or you're lying to yourself cause you're stuck on a vegan identity and you labeled yourself that so you got to live in such way to please your ego cause you're scared of ruining that image of yourself which you trusted even though it's failing (obvious by your question of potato protein and resistant starches being a game changer in how people like you eat), it's sad and you know it,if you're stubborn enough to refuse acknowledging how pathetic your question was then continue until you fail and fall back on your old eating habits,if you're conscious enough you'd understand there's no secret to eating and weight management aside from moderation and balance mixed with plenty of fresh seasonal foods and fresh animal products to keep your hormones and muscle mass at an optimal state.
Is this a good weight loss diet? Breakfast: Steamed tofu(no olive oil) Lunch:Chocolate Chia seed pudding sweetened with allulose(topped with unsweetened cocoa nibs, coconut shreds, toasted coconut and strawberries) Dinner: Steamed tofu with onions and broccoli(light olive oil.) I also rarely sit. And I drink unsweetened tea and water.
If you workout, this diet will likely leave you tired and hungry all day. Can you eat this most times a week for the rest of your life? If not, you may see results in the short term, but end up right where you started when branching out to other foods. I'm not sure if you're vegan, but even so I wouldn't revolve my diet around tofu.
I eat organic whole protein - eggs. cheese chicken salmon milk and I am well on my way to getting ripped at 52! Autumn talks absolute sense...especially as you age!
On the "potato" thing, its mostly because it helps solidify many of the plant based proteins... Soy for example is as good as most meats EXCEPT it sucks for leucine amino acid... hence having potato or another protein to balance it out actually makes it as good as meat That said, most meat/eggs are amazing.. and things like peanut is terrible since its like 47% absorb rate, etc.
One of my favorite fast protein meals that has some healthy carbs as well is egg whites with a homemade salsa. I make jalapeno lime salsa at the beginning of the week, and souffle my egg whites in the microwave. Takes about two minutes, and it's 200 cal, 25g protein, 15g carbs, 0g fat for like 200g of liquid egg whties and 5 tbsp of salsa. It's really satiating.
Good content & very informative. However, it is tiresome after 5mins how fast & rambling your delivery is. You could talk slower, punctuate (pause occasionally) more - your sentences ramble & get really fast paced, and you talk until you run out of breath which is too much after a while.
Chia, tofu, tempeh, almonds, kale, mung beans and lentils.....also the amount of protein we really need is grossly overestimated. Agreed we need protein esp with IF, but a healthy plant based diet will give you what you need. I break my fast with a protein shake and some healthy fats, and the rest of the day just focus on a healthy vegan diet. I try not to obsess over protein.
It's quick and easy to scramble 4 eggs or 2 eggs with a tin of sardines or mackerel. Salt and pepper, chilli flakes and a squirt of mayo and chilli sauce! Add an avocado and you'll be full for about 6 hours!
Clearly some people leaving comments here are not aware of chemicals & hormones which are found in meats. To be vegan is not necessarily a religious decision. America is the worst country for allowing harmful chemicals to be injected or fed to cattle, swine & chicken. Lobbyists for Big Beef, Bid Dairy, etc. spend a great deal of time & money to help pass laws allowing food to contain substances which have negative long term effects on people! It’s a money thing; not a health thing. Some people cannot afford to buy meats that do not contain excessively chemicals. Sometimes doctors tell patients to avoid red meat for various reasons. Maybe, just maybe, some parents don’t want their children growing up consuming bad chemicals. It’s a health thing; not a control thing. 🌸
Same! But sticking to high protein diet I've been doing for a few weeks already losing weight. That combined with walking 30 minutes to an hour 6 days a week. Slow and consistent is key.
I have been trying to meet my daily protein needs by adding smoothies with Greek yogurt and cheese but I think dairy is stalling my weight loss. I am very carb sensitive. What could I eat to get my weight loss moving again? I do eat meats and hard boiled eggs.
Hi Autumn ! ❤ Thanks for the video! I wanted to ask how people in the olden days used to cope with protein intake ? People were so much more active than nowdays, but didn't have things like protein powder and I don't things used to eat.meat and fish everyday.
I think that North Americans used to eat meat or fish pretty much every day. These were definitely the staples of their diet. I think it was pretty basic. Like a “meat and potatoes” diet.
Autumn! I love your videos and content. As a photographer I am always wishing you would raise your camera to your eyeline. Your angle of camera makes the audience visually focus on your nostrils and mouth instead of eyes. Just fyi. You’ll like the look of the angle a bit better from the camera slightly above your nose. Idk, might try
Ask Alexa how many kilograms in your weight in pounds. Take the conversion number multiply by your needs per kilogram. Example 140 pounds is 64 kilograms. Multiply 64 by 1.6 if exercising. 102.4 is your protein need. Alexa can calculate it for you.
Thank you for all of this information I’ve been looking for a way to get the right amount of protein from the right food sources. I’ve been on a food journey for over six months lost 42 pounds and then suddenly I’m just at a plateau I am 60 years old but it was working now I think I hit a wall and I believe I do need more protein at least my doctor says so so you have given me some good information and tips and I appreciate it.🤗
I crave for crunchy chips. I love them. Is it chemically induced hunger or habitually induced hunger… I know that I don’t need to buy one…but if there’s a bag, I don’t want it to go to waste…
OMG me too, I can't have them in plain sight in my house. Some alternatives, if you're interested, are salted almonds (and salted roasted nuts in general), salted pumpkin seeds, seaweed "chips," roasted seaweed (you can make this on a griddle or waffle iron), and celery sticks. And things like kale chips, but I find them to be a pain in the butt to make.
Sometimes this can be a general salt craving and less of a "chips" craving. Habit can also play a big factor, particularly if these more refined carb rich foods are eaten in response to stressful moments.
The one thing I have noticed is that I though I was getting enough protein but I wasn't. So the first thing I did is I made a spreadsheet that calculates the protein count so that I can know how much protein that I get in a meal. I used the information from Johns Hopkins Medicine. It helps when planning meals.
Thank you for your videos! I just subscribed to your channel. Can you please clarify why avocado toast with egg is bad? I thought it was good. Thank you!
Hi there! Very nice and complete video, congratulations! What happens if the consume of protein exceeds the 1.6 grs / Kg? The body will generally release it or increase body weight? Thank you very much! Keep going!
She’s the Energizer Bunny! I’m out of breathe just watching her speak in this video 😂I like her recipes especially the cottage cheese with blueberries and she’s cute as well 👍🏻🇨🇦
Love your content. I learned so much about protein. Thank you. Do you recommend grocery store rotisserie? I don't trust them. They are hot sitting on Styrofoam and covered in plastic and who know what's injected in them.
I like your videos and your advice but I’m trying to figure out why you would show a picture of two fried eggs with big red X’s beside them advising to not make this mistake. Am I missing something?
Instead of eating the foods with the protein in them, can we drink protein drinks as a substitute? A lot of the time I’m not hungry, but I can always go for a pre-made protein drink.
This is really hard to do as a vegan. Basically it's going to be nuts & beans. Racking up lots of calories just to get high protein which in turn is making me gain weight.
maybe try some vegan protein bars or powders? i get 45g with a bar and a smoothie. i hate that i'm eating so much processed food, but it helps me reach my daily target protein goal
No cow protein bars are vegan and pretty good too. There's also tofu and some faux meats if you're not opposed to them. And of course protein powder, textured vegetable protein, Tempe (which I don't like), and chia seeds. I did low carb plant based for a while, so it's possible but not exactly easy it's a lot easier for vegetarians or pescaterians. Edit: I forgot some vegan Yogurts are good too like kithill Greek style (I use it to make a fake bread). Definitely check out cheap lazy vegan or un natural vegan who talk a lot about hoe to get protein as a vegan.
Eating enough proteins to lose weight or at perimenopause needs a "strong" diet, based on animal proteins, and is not compatible with vegan diet. You must choose.
Hello Autumn thank you for your content it’s of great value. Why is collagen proteïne different than whey protein? And how should I take the collagen then? Confused about the two..thank you ❤
Autumn you haven't aged in like 3-4 years. Good testament to your healthy diet I'm sure !! Revisiting from north Toronto area Canada. :) (Looks like you're almost 1/2 way to my 1M subscription forecast) Keep it up :D:D
Fun fact about DIASS scores: (over)processing meats have lower scores than their less processed versions. Another argument to avoid overly processed foods and try to stick to home cooked meals!
I have a blog post coming out about this next week!! I've had a few of the AENpeeps ask about this, so I created a blog post with the details. It will include tips/strategies for Ramadan fasting. You can check it out next week here: www.autumnellenutrition.com/blog
So very happy to find your channel!!! I’m hoping you can/will recommend a sugar free or low sugar vanilla protein powder good for weight loss, PLEASE 🥰🙏🏻🥰
As a 14 year old who's active I start my morning with a meal replacement that has 29g of protein and I don't rly eat after that Intill like 1 pm when I uselly eat vegetables fats fruit and then at night I'll have eggs with saled or meat. Disclaimer I did klick on this vid for more protein recommendations I'm already pretty damn skinny and I'm just trying to make sure my body gets what it needs bc I do running competitions and pilates
Did you calculate this correctly because I'm heavier than that and I only have to eat 104 grams of protein. You take your body weight and divide that by 2.2 which would be your weight in kg. Then, you decide on your activity level and let's say you have none - you take the lowest number - 1.2. You take the weight in kg and times that number by 1.2. That number would be your total protein. You split that total amount of protein between your meals.
Hey ! Thomas Delauer has a YT vid about 4 years ago titled use this protein not that protein. He is claiming whey protein spikes insulin what is it more than white bread and adding fat to this causes fat Storage. What is your opinion on this? Just when I switch out pea for whey . So confusing with all this contradicting information. ☹️
Great info Autumn. Not sure if you can answer this. I just finished a 7 week cancer treatment and lost 25 lbs. I need to gain weight. My nutritionist has me drinking Boost plus shakes, they are way too high in sugar and carbs. That is how I have been "eating" for about 4 weeks now. Today was the first day I was able to eat solid food. Any suggestions from you would be greatly appreciated or other subscribers. thanks
Protein and carbs have 4 calories per gram. Fat has 9 calories per gram Adding fats to your meals will help boost your calories without bulking up your plate or stomach Also, hope all is well after your treatment
Thanks for this! Question... how much protein can you have in one sitting and how long should you wait before having the next intake of protein? I'm 43, 5'11, 180lbs. TIA! :)
I'm actually trying to gain weight, but since I would prefer to build muscle than fat (obviously) I try to eat around 100g protein/day. For that reason I often swap oats for soy flakes or add soy crispies as topping to my porridge. Canned or frozen peas and beans are another easy protein source for main dishes - instead of guacamole try pea(-cashew) puree ;-) At least, in Germany, we have some very high protein-low fat cheese called "Harzer Käse" or another called "Quäse". It's got quite an interesting taste that may not be everyone's cup of tea, but it makes a good evening snack. Another favourite snack is carrots/pepper/cucumber with greek yogurt. If plain yogurt is too boring, add a tiny bit of some fancy tasty oil (e.g. walnut) and some spices
If I'm 200KG, and I'm trying to cut my weight down to 150KG, should I be eating 1.2g x 150KG or 1.2g x 200KG. It's amazing how much things have changed over the last 20 years.
I personally need a bare minimum of 2.5g per kilo. My dr has even confirmed this. If I go below, I show signs of protein deficiency. My cause of this is because a decade ago, I developed kwashiorkor. I spent 3 months in hospital because of it and it took a year for my body to recover from. Ever since, I've needed this extreme amount per day. Plus I'm only currently BMI 15 so definitely not overweight.
This video is really helpful. I recently read that your liver can’t process additional protein if it’s not in a digestible form and just converts into sugar I’ve been struggling the last 6 to 9 months because I’ve been really working on my protein levels shooting for around 100 g a day I weigh currently 140 pounds I’m 59 and I have a BMI around 19.5. I actually ended up getting close to 10 to 15 pounds during this period in my belly area and I am frustrated I Know that it’s directly linked to my protein supplementation because I’m counting my calories and I’m not eating excessively. I know this is a very simplified version of nutritional health but I feel stuck. I don’t know what to do. I want to keep my protein levels up but now I’m gaining weight and that’s something I’ve never struggled with before. I am a very active person. I wouldn’t say I’m in the gym every day but I’d try to get in a good workout twice a week go for a long walks I’m really active with my kids so overall, I’d say I have a moderate activity level to be able to take on the caloric intake of whatever I’m consuming. I’ve always had a very high metabolism but I am turning 40 this year and wondering how my body is losing so much muscle so quickly after three kids, and not knowing what exactly I can do nutritionally to make up for that
Hi Natalie! I have a blog post that dives deeper into the best proteins for weight loss and how to use them if you want to check it out here: www.autumnellenutrition.com/post/the-best-high-protein-foods-for-weight-loss-your-complete-guide-full-food-list
If you’re gaining weight only around your belly, that’s a cortisol and hormone issue. Look into Fast Like a Girl and start looking for ways to reduce your stress.
Something I would suggest is to incorporate some form of resistance training into your fitness routine, its all well and good to go on walks and play with your kids however weight training/body weight exercises such as push ups and squats are what you really want to be doing more of to break down your muscles and use the extra protein to build them up stronger. Having more muscle with increase your resting metabolic rate and and improve your strength thus helping with your weight loss goals and improving your quality of life as you age/reducing risk of injury while staying mobile. Secondly if you are gaining weight it means you are in a calorie surplus one way or another, either you are eating too many calories or you are burning less. Some things that could cause you to burn less calories are high levels of stress/lack of sleep, genetics, age etc. Some ways you might be getting more calories than you think are if you use allot of oil/butter when cooking, drink allot of things other than water such as milk, coffee with sugar/creamer, juice, etc. When considering how many calories you are consuming its also very important to know what portion sizes are when you are reading labels because so many labels will give small serving sizes just to reduce the amount of calories displayed on the package. Remember there is no one catch all solution to weight loss or better health, consuming more protein can help but if its causing you to over eat because you want to reach a certain goal (such as 100g a day) then you may need to switch tactics. Something that I do that works for me is intermittent fasting, eating less meals a day or even only once a day makes tracking what I eat much easier and figuring out my next meal much easier.
Collagen is missing tryptophan, so by definition it is not a complete protein. But, is a solid option. It’s is not the best for building muscle because it is not significant in Leucine which is the essential amino tied to muscle growth.
Thank you! I did not realize Collagen protein powder was not a complete protein. Is there anything to eat with it that makes it complete or is it just a bonus item?
It's kind of correct to say that we shouldn't count collagen as part of our protein need. But it's needed also, for building our body structure. So, I would change the advice in the video into: Get 1.2 g / kg bodyweight of good protein. Get an additional 10 % of that amount in collagen.. Collagen doesn't replace protein. You need that too, in addition to your ordinary protein. This becomes more important the older you get, because the bodys ability to convert amino acids diminishes with age. For a vegitarian, who doesn't want to eat collagen, the amino acid glycine can somewhat replace collagen. But you will still not get enough of prooine and hydroxyproline, which collagen has. What we are after with eating collagen is mostly the amino acids the body needs to build its own collagen. There's about 27 different types of collagen in the body, but all of them need about the same amino acids. Collagen, any collagen, is just a simple way of getting them. There's a category of amino acids which are called "semi-essential", because the body can convert other amino acids into them. But that's really a misnomer. They are so essentioal that the body converts other proteins into them! That means, the body can't do without them! It will produce enough of them to survive, if it doesn't get them from food. Any protein expert should do well to focus on these "semi-essential" amino acids, and not only on the "essential".
Right now, my "quick protein fix" is canned sardines in oil and Vienna sausages. I know it's not ideal, but it's something I can grab quickly through a busy day. How bad are Vienna sausages?
![I Ranked the 30 BEST High Protein Foods For Weight Loss [Tier List]](http://i.ytimg.com/vi/pzdvfdWbKNM/mqdefault.jpg)
![I Ranked the 30 BEST High Protein Foods For Weight Loss [Tier List]](/img/tr.png)
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Thank you. Helps confirm whether I’m on the right track. But the picture of the egg on the avocado sandwich on the display photo of this video, with two red Xs and the words “Dont Do This” scared me and was misleading. Egg and avocado are two things I often have together on a piece of sourdough bread 😂 Relieved to know that’s not one of the protein mistakes. Perhaps the illustration was not meant to be taken so literally but more accurate illustration would serve better for viewers. Just my humble opinion 🙏🏽❤️
Clickbait BS as usual with these channels
@@Cheezwizzz about as much bs as the rest of the video tbh
Clickbait..all the cloggers and bloggers do it…sad
Too many rules & regulations! I’m over 70 I want something simple and all these websites try to sell something! I’m done following!
I agree
Potatoes helped me lose 20 lbs in 2 months when i was in my 20s. They were one of the main things i ate. They get such a bad rap for the carbs. But they are low cal and super filling. They kept me full for hours
stop making sense, you will scare the sheeple
I bet, it helped the Irish lose tons of weight.
@rstarrkk when i first moved out of my parents i pretty much survived off of potatoes. Id buy 2 bags and eat them for almost every meal.
I agree, I hate all the carb bashing that happens! Carbs are so important!
Potatoes are full of great nutrients! Love my Potatoes 🥔
Eating protein for breakfast literally changed my life ❤️ I have more energy throughout the whole day. I do make sure to get about 5 oz of meat/chicken at lunch and something in the evening.
My go to fast protein snack is hard boiled eggs. Very easy to carry at work or when traveling. I boil eggs every three days and keep them in the fridge. It can also work for a quick addition to my salad.
Yes! Hard boiled eggs are perfect for a fast and easy protein source!
That's a great Idea, thanks for sharing 😁
I love making them in the instant pot.
@@MsQ275 Troll.
@@celticlass8573 lol I was about to comment the same SMH.
Thanks for this video, it came at a good time for me. Please keep giving us info for women in their 50s and 60s. We appreciate it.
If you haven't already, you should check out my Intermittent Fasting by age quiz! I just released it yesterday and it can be found here: www.autumnellenutrition.com/post/quiz-intermittent-fasting-by-age-find-out-your-perfect-intermittent-fasting-schedule
And why do you show eggs with x on them??? Some of the best food you can eat.
Eggs are a superfood.
Click bait
I have an EGG & Avacodo Breakfast every morning before work. I started at 185 in a down to 163 in 5 months. I am 61 when I started this & this meal will boost your energy level up!!!
Good content. I am surprised at how us older folks are ignored in the guidelines. At 77 yo, I try to get 1.5 g per kg, and find I can make it with eggs, meat, and protein powder. No sugar, low carbs, and lots of protein and fat.
1) Not eating enough protein 0:09
2) Treating all protein the same 2:03
3) Check your servings (protein powder specific) 3:25
4) Eating less protein as you age 4:06
5) No proteins on hand 4:50
ty💕
Some people are disgusted as angels🙏 😊Thank you!!
@@brandnew2767 I think you meant disguised (thx autocorrect, lol). 😊❤
@@juliec3437 thank you!!☺️
@@brandnew2767 I agree tho, for real. But the typo made me laugh 😂 . Have a blessed day. 😇
So what"s wrong with the eggs on the thumbnail?
Maybe the bread?
Click bait
I also want to know
Avocado maybe? High in fat along with the whole eggs. I'd pick the eggs leave the Avocado
Click bait IMHO - targeting people who eat eggs to click to find out what is wrong with that
Love your pace. Info detail given without the fuss of waffle. So insightful
My Mom was diagnosed with osteoporosis. I started counting her protein. She wasn't even eating half of what she needed. So we upped the protein. We use Anthony Balduzzi plate method. We've been getting protein in more.
Thank you for always adding in plant 🌱 based options 💙💙
Me too …also clicked on this as I was confused by the eggs and avacado with the red x ❌ ….i wonder how many others did the same …feel cheated
Isn’t it VERY important to clarify it’s per pound of LEAN body weight? That can be a big difference for those of us over weight.
You're absolutely right.
I always wondered about that
Why does the video show red X on the egg and avocado toast?? This is misleading... unless I missed something?
In regards to the information in this video:
The worst mistake I ever made was reading the book “Skinny Bitch” years ago in my late twenties. It was a compelling book pushing all the reasons to eat Vegan. I lived that lifestyle for a while and gained so much weight because one of the things it pushed was that we do not need the amount of protein you are saying in this video we need. You can certainly eat healthy or unhealthy being vegan, but I ate very “healthy”. But following their instructions about protein ruined me. I was always fit and slim, and became overweight for years not knowing why.
ahhh yes - I remember reading that book when it first came out, too. I'm happy to hear that you're getting adequate protein for your body's needs now!
@@AutumnBates Thanks to YOU 😘
Me too! Twelve years as a vegan who ate no junk food left me overweight with metabolic syndrome after a lifetime of being slim.
good thing i read that book having a good nutrition base and seeing all the healthy vegan struggling with weight loss doesn't surprise me. i'm vegan and i consume as much protein i need
OMG I read that book when I was in my mid 30s. The book was funny and made sense at the time. But yeah, the older I got, I kept gaining weight. It toook me until my 40s to realize I needed more protein.
I always thought I ate low carb high protein. Then I started tracking and I was low protein high fat! Def important to track for a bit to see where you are and where you need to be.
I find it so hard to get my required protein. I’m 5’10 200lbs and tend to under eat so it just feels so hard to get my needs met.
what do you use to track
@@downbad2874 I use the my fitness pal app. I’ve used it off and on for years. It’s pretty solid. Just don’t get caught up on the exercise calories they give you back. Ignore those.
Subscribed.... your quick talk makes so much sense.
Canned sardines are high in DHA, high in protein, low in mercury, and very convenient. I use the Wild Planet sardines packed in extra virgin olive oil. For vegans, organic roasted seaweed snacks are high in protein and they taste good. Costco has good prices on both of these products.
I recently bought that exact brand of sardines, had never had sardines prior. It was....okay. lol I think I just need to get used to them. But I wanna eat them more often because I know they're super good for you- but those little spines just trigger my "ew I don't wanna eat that" reflex. I hate anything other than pure clean meat/flesh. xD
@@PerfectPride same; same; same nasty little things. drs tell pregnant women to eat sardines, so i bought a can. it was the only time i tossed my cookies my entire pregnancy!!! never again
Not enough protein in the meal. If you are shooting for 30 grams per meal, and assuming the thumbnail shows 2 eggs (12 g) 1 avocado (3 g) and 2 slices of multigrain bread (3 g) the meal is 12 g of protein short even though it looks very filling. As she explains this might be why we aren't losing weight. Maybe add more eggs or some cottage cheese?
Tinned sardines?
Yes or no?
Sardines generally YES most canned fish are good
Keep spreading the Autumn word folks, this is vital info 👍
Thanks for spreading the word, John!
@@AutumnBates Next stop, 400,000 subscribers!!!
This “new science” for protein is interesting. How is it that for many generations, people lived(and weren’t as obese as we are today)to ripe old ages and were much thinner, but didn’t take in this much protein? People, in America, for generations, ate very modest meals without huge amounts of protein? Can anyone expound on this, please?
Thank you, Autumn, another great video! However, I have some reservations. First, I have heard that the US standards of how much protein you should ingest are generally misunderstood. Basically, all excess protein that you consume will turn into glucose, so you should be careful. Second, I personally experienced serious side effects of consuming protein powders (basically my gallbladder refused to work). I don't know why nobody ever mentiones that. I know that some people might never experience that but I also read that gallbladder issues after consuming protein powder are very common. Maybe you could find out more about it and share your knowledge with us! Thanks!
Gluconeogenesis is a demand driven process, your body will only convert protein into glucose when it needs it.
Try plant based protein powder
thank you for this video, i am loosing weight and i struggle to eat enough protein through the day.
this was very helpful.
Thank you for this information, your videos are always so helpful. Could you do as a favor please and slow down just a little bit when you talk? Thank you!
Why does it all have to be so complicated every time i watch one of your videos
Great video! Thank you for the information-
Potato protein?! I would be interested hear your thoughts on eating potatoes that have been cooked and then cooled, turning the starches in to resistant starches? If potatoes are high diaas then could this be a work around - or should they be avoided general?
thats such a small factor in potatoes, "resistant starches" my fucking god just eat meat and accept that the only protein worth buying and eating is animal based proteins and whoever says any different is trying to find a loophope to prove their irrelevant theories which will never affect how we digest food. I've been raised in a family with mediterranean diet and mostly italian diet,my father is a doctor who doesn't know shit about nutrition cause he always stayed lean but even my family who aren't informed about food know meat is the most expensive food out there cause it's the best for our body,my father prescribes whole raw bone marrow for kids with blood disorders and kids who have spleen problems and that shows how simple it is, theres a reason why meat is expensive and being plant based fixes nothing in this world besides it ruins your gastrointestinal system,even my grandmother from an italian background when she doesn't feel good (nausea,gas,stomach discomfort or constipation,diarrhea) etc... list goes on ,has her own "traditional" remedies which consists of bone marrow broth with salt only or meat stew with salt only, she drinks a whole pot of broth and doesn't eat all day long until next morning and still she eats either boiled meat with a glass of milk or yogurt,and she never had any weight issues,she eats pasta twice a day and bread with fig jam 5 times a week and she still is healthy considering shes nearly 70.
resistant starches mean nothing cause insulin doesn't work in a selective way and if you dont believe me get a blood glycemia test in the morning 12 hr fasted and drink a cup of black coffe no sugar,test your blood glucose again and see it has spiked through the roof,insulin gets activated even with a simple glass of water so starches or no starches make no difference in the whole picture, just look at how italians eat and you'll understand, every type of bread or pasta we eat is combined with plenty of meat or seafood,or fresh dairy products and cheeses,we eat plenty of seasonal fruits and alot of pastries in the weekends,it's a balance that keeps people healthy,i eat a pizza every week or more often than that and im still too skinny i get told to gain weight,italian napolitan style pizza is so light that it's a meal worth of calories unlike american pizza which has a dense bready crust and some ugly ass ingredients as toppings,even breads are different cause we buy it fresh at the bakery every day cause the next day it's stale and hard,unlike american supermarket bread that is just "weird" cakey and not bready,just buy a baguette from a good bakery and see the difference compared to supermarket bread,a baguette or even ciabatta bread won't last more than a day after you've sliced it but supermarket bread lasts like a year,those types of weird foods are what's ruining our bodies and diet,it's weird when i see people like you ask moronic question as if potato starches would make a difference and somehow a potato could be a protein source , italians have a saying for potatoes, "potato is bread" meaning that if theres no other carbs in the house like pasta or bread there's potatoes to replace those carbs,just like we cook pastas we cook potatoes, lasagna with minced meat,cheese and tomato sauce can be done the same with potato mince meat and tomato sauce, thats how we look at potatoes as bread or pasta substitute ,if you think of getting protein from potatoes then you're really dumb or you're lying to yourself cause you're stuck on a vegan identity and you labeled yourself that so you got to live in such way to please your ego cause you're scared of ruining that image of yourself which you trusted even though it's failing (obvious by your question of potato protein and resistant starches being a game changer in how people like you eat), it's sad and you know it,if you're stubborn enough to refuse acknowledging how pathetic your question was then continue until you fail and fall back on your old eating habits,if you're conscious enough you'd understand there's no secret to eating and weight management aside from moderation and balance mixed with plenty of fresh seasonal foods and fresh animal products to keep your hormones and muscle mass at an optimal state.
Is this a good weight loss diet?
Breakfast: Steamed tofu(no olive oil)
Lunch:Chocolate Chia seed pudding sweetened with allulose(topped with unsweetened cocoa nibs, coconut shreds, toasted coconut and strawberries)
Dinner: Steamed tofu with onions and broccoli(light olive oil.)
I also rarely sit. And I drink unsweetened tea and water.
If you workout, this diet will likely leave you tired and hungry all day. Can you eat this most times a week for the rest of your life? If not, you may see results in the short term, but end up right where you started when branching out to other foods. I'm not sure if you're vegan, but even so I wouldn't revolve my diet around tofu.
Great video Autumn … great facts & no fluff 👍👍
Thanks Kim!🤓❤️
I eat organic whole protein - eggs. cheese chicken salmon milk and I am well on my way to getting ripped at 52! Autumn talks absolute sense...especially as you age!
On the "potato" thing, its mostly because it helps solidify many of the plant based proteins... Soy for example is as good as most meats EXCEPT it sucks for leucine amino acid... hence having potato or another protein to balance it out actually makes it as good as meat
That said, most meat/eggs are amazing.. and things like peanut is terrible since its like 47% absorb rate, etc.
Interesting how the US recommended amount of protein per body weight is in the metric standards kg, instead of body weight being in pounds...🤔
Maybe it's converted to kg so it's easier to figure out how many grams of protein 🤷♀️ I'm just guessing though, I think that's a interesting too
I believe we use that standard for protein because that's what the studies are based on - grams protein per kilogram bodyweight.
One of my favorite fast protein meals that has some healthy carbs as well is egg whites with a homemade salsa. I make jalapeno lime salsa at the beginning of the week, and souffle my egg whites in the microwave. Takes about two minutes, and it's 200 cal, 25g protein, 15g carbs, 0g fat for like 200g of liquid egg whties and 5 tbsp of salsa. It's really satiating.
Good content & very informative. However, it is tiresome after 5mins how fast & rambling your delivery is. You could talk slower, punctuate (pause occasionally) more - your sentences ramble & get really fast paced, and you talk until you run out of breath which is too much after a while.
Great info, like your no nonsense facts based approach so subscribed looking forward to going through your other content.
Thanks so much, Jeff! Excited to have you here!
With fatty liver i cannot overdo the protein & fat & finally that has been working for my weightloss.
WHY do the recommendations in the USA involve metric measures??? Ounces per pound is our language! I can do the conversion, but, it just adds time.
Would love a video on the best vegetarian sources of protein 😊🙏🏼
Eggs ... The End
What about vegan
@@theresawalker4984 Just Egg
Chia, tofu, tempeh, almonds, kale, mung beans and lentils.....also the amount of protein we really need is grossly overestimated. Agreed we need protein esp with IF, but a healthy plant based diet will give you what you need. I break my fast with a protein shake and some healthy fats, and the rest of the day just focus on a healthy vegan diet. I try not to obsess over protein.
Eggs, greek yogurt, protein powder, halloumi, paneer, tempeh - all great options!
Wow thank you, this answered some questions for me as I’m implementing collagen into my diet!
It's quick and easy to scramble 4 eggs or 2 eggs with a tin of sardines or mackerel. Salt and pepper, chilli flakes and a squirt of mayo and chilli sauce! Add an avocado and you'll be full for about 6 hours!
Clearly some people leaving comments here are not aware of chemicals & hormones which are found in meats. To be vegan is not necessarily a religious decision. America is the worst country for allowing harmful chemicals to be injected or fed to cattle, swine & chicken. Lobbyists for Big Beef, Bid Dairy, etc. spend a great deal of time & money to help pass laws allowing food to contain substances which have negative long term effects on people! It’s a money thing; not a health thing. Some people cannot afford to buy meats that do not contain excessively chemicals. Sometimes doctors tell patients to avoid red meat for various reasons. Maybe, just maybe, some parents don’t want their children growing up consuming bad chemicals. It’s a health thing; not a control thing. 🌸
Im at a loss i take medication that causes weight gain sigh.... but thank you for the information!
Same! But sticking to high protein diet I've been doing for a few weeks already losing weight. That combined with walking 30 minutes to an hour 6 days a week. Slow and consistent is key.
I remember reading somewhere that older folk especially 70+ require the same amount of protein in their diet as a growing teen!
I have been trying to meet my daily protein needs by adding smoothies with Greek yogurt and cheese but I think dairy is stalling my weight loss. I am very carb sensitive. What could I eat to get my weight loss moving again? I do eat meats and hard boiled eggs.
have you tried protein powders?
Thank you for all you do. You have been such an inpiration to me. And your idea of delicious smoothies for breakfast - amazing. 🤗🤗😚
Hi Autumn ! ❤ Thanks for the video! I wanted to ask how people in the olden days used to cope with protein intake ? People were so much more active than nowdays, but didn't have things like protein powder and I don't things used to eat.meat and fish everyday.
I think that North Americans used to eat meat or fish pretty much every day. These were definitely the staples of their diet. I think it was pretty basic. Like a “meat and potatoes” diet.
Thanks for this video. Can you please answer why most of us think it’s 1gm per 1 lb? Thanks
Slow down, girl 🙏🏻
I actually like how fast she talks, most videos people talk to slow for me. Must be my ADHD 😆
I'm watching this at 1.25 speed! 🤷🏻♀️😆
Autumn! I love your videos and content. As a photographer I am always wishing you would raise your camera to your eyeline. Your angle of camera makes the audience visually focus on your nostrils and mouth instead of eyes. Just fyi. You’ll like the look of the angle a bit better from the camera slightly above your nose. Idk, might try
Ask Alexa how many kilograms in your weight in pounds. Take the conversion number multiply by your needs per kilogram. Example 140 pounds is 64 kilograms. Multiply 64 by 1.6 if exercising. 102.4 is your protein need. Alexa can calculate it for you.
Please slow down. It is great info but hard to really absorb. Thank you
you can watch it at a slower speed if you need or want too.
@@fjp9 I have to!
Thank you for all of this information I’ve been looking for a way to get the right amount of protein from the right food sources. I’ve been on a food journey for over six months lost 42 pounds and then suddenly I’m just at a plateau I am 60 years old but it was working now I think I hit a wall and I believe I do need more protein at least my doctor says so so you have given me some good information and tips and I appreciate it.🤗
I crave for crunchy chips. I love them. Is it chemically induced hunger or habitually induced hunger… I know that I don’t need to buy one…but if there’s a bag, I don’t want it to go to waste…
Stop buying and try pork rinds.good luck
OMG me too, I can't have them in plain sight in my house. Some alternatives, if you're interested, are salted almonds (and salted roasted nuts in general), salted pumpkin seeds, seaweed "chips," roasted seaweed (you can make this on a griddle or waffle iron), and celery sticks. And things like kale chips, but I find them to be a pain in the butt to make.
@@cianap.281 yum yum!!!! 🎉
Sometimes this can be a general salt craving and less of a "chips" craving. Habit can also play a big factor, particularly if these more refined carb rich foods are eaten in response to stressful moments.
I absolutely love eating walnuts with my breakfast every morning and drinking a glass of warm water with honey every morning.
That’s very true about whey protein powder, often two scoops to get the total grams stated.
Smoothies are my favorite way to add in protein! And so easy on the go!
I 10000% agree!😋
The one thing I have noticed is that I though I was getting enough protein but I wasn't. So the first thing I did is I made a spreadsheet that calculates the protein count so that I can know how much protein that I get in a meal. I used the information from Johns Hopkins Medicine. It helps when planning meals.
Thank you for your videos! I just subscribed to your channel. Can you please clarify why avocado toast with egg is bad? I thought it was good. Thank you!
Just a guess but maybe it depends on the portion of avocado you choose? Avocado is calorific so it would be easy to over consume.
Hi there! Very nice and complete video, congratulations! What happens if the consume of protein exceeds the 1.6 grs / Kg? The body will generally release it or increase body weight? Thank you very much! Keep going!
She’s the Energizer Bunny! I’m out of breathe just watching her speak in this video 😂I like her recipes especially the cottage cheese with blueberries and she’s cute as well 👍🏻🇨🇦
This is such an informative video 👍🏻
Love your content. I learned so much about protein. Thank you. Do you recommend grocery store rotisserie? I don't trust them. They are hot sitting on Styrofoam and covered in plastic and who know what's injected in them.
I like your videos and your advice but I’m trying to figure out why you would show a picture of two fried eggs with big red X’s beside them advising to not make this mistake. Am I missing something?
Instead of eating the foods with the protein in them, can we drink protein drinks as a substitute? A lot of the time I’m not hungry, but I can always go for a pre-made protein drink.
This is really hard to do as a vegan. Basically it's going to be nuts & beans. Racking up lots of calories just to get high protein which in turn is making me gain weight.
maybe try some vegan protein bars or powders? i get 45g with a bar and a smoothie. i hate that i'm eating so much processed food, but it helps me reach my daily target protein goal
Vegan protein isn’t as bioavailable either
No cow protein bars are vegan and pretty good too. There's also tofu and some faux meats if you're not opposed to them. And of course protein powder, textured vegetable protein, Tempe (which I don't like), and chia seeds. I did low carb plant based for a while, so it's possible but not exactly easy it's a lot easier for vegetarians or pescaterians.
Edit: I forgot some vegan Yogurts are good too like kithill Greek style (I use it to make a fake bread). Definitely check out cheap lazy vegan or un natural vegan who talk a lot about hoe to get protein as a vegan.
@@VerySimplyEl yeah tofu is way less eco than meat
Eating enough proteins to lose weight or at perimenopause needs a "strong" diet, based on animal proteins, and is not compatible with vegan diet. You must choose.
Hello Autumn thank you for your content it’s of great value.
Why is collagen proteïne different than whey protein? And how should I take the collagen then? Confused about the two..thank you ❤
Autumn you haven't aged in like 3-4 years. Good testament to your healthy diet I'm sure !! Revisiting from north Toronto area Canada. :) (Looks like you're almost 1/2 way to my 1M subscription forecast) Keep it up :D:D
Fun fact about DIASS scores: (over)processing meats have lower scores than their less processed versions. Another argument to avoid overly processed foods and try to stick to home cooked meals!
Thanks Autumn. Your thumbnail deceived me. I thought eating two eggs was a mistake!
What suggestions would you have to someone that is currently doing a 16/8 IF, but with Ramadan coming up, what should I do?
Omad?
I have a blog post coming out about this next week!! I've had a few of the AENpeeps ask about this, so I created a blog post with the details. It will include tips/strategies for Ramadan fasting. You can check it out next week here: www.autumnellenutrition.com/blog
Anti-depressants will make you gain weight even if you don't eat anything, plus the anxiety of no disclosure uncertainty causes inflammation.
Almost 390K subscribers, Autumn!❤️❤️
Woohoo! Thanks for tuning in, Ervin!
So very happy to find your channel!!! I’m hoping you can/will recommend a sugar free or low sugar vanilla protein powder good for weight loss, PLEASE 🥰🙏🏻🥰
Love your info packed fast talkin' vids!!!
Thanks Daniel!🤓❤️
As a 14 year old who's active I start my morning with a meal replacement that has 29g of protein and I don't rly eat after that Intill like 1 pm when I uselly eat vegetables fats fruit and then at night I'll have eggs with saled or meat. Disclaimer I did klick on this vid for more protein recommendations I'm already pretty damn skinny and I'm just trying to make sure my body gets what it needs bc I do running competitions and pilates
Weighing at 172 lbs how can I eat 200 grams in a day? It sounds really hard I’m so open to suggestions
Did you calculate this correctly because I'm heavier than that and I only have to eat 104 grams of protein.
You take your body weight and divide that by 2.2 which would be your weight in kg. Then, you decide on your activity level and let's say you have none - you take the lowest number - 1.2.
You take the weight in kg and times that number by 1.2. That number would be your total protein. You split that total amount of protein between your meals.
Hey ! Thomas Delauer has a YT vid about 4 years ago titled use this protein not that protein. He is claiming whey protein spikes insulin what is it more than white bread and adding fat to this causes fat Storage. What is your opinion on this? Just when I switch out pea for whey . So confusing with all this contradicting information. ☹️
1.6 g/kg of body weight is 0.73 g/lb.
Thank you this is very useful
Great info Autumn. Not sure if you can answer this. I just finished a 7 week cancer treatment and lost 25 lbs. I need to gain weight. My nutritionist has me drinking Boost plus shakes, they are way too high in sugar and carbs. That is how I have been "eating" for about 4 weeks now. Today was the first day I was able to eat solid food. Any suggestions from you would be greatly appreciated or other subscribers. thanks
Protein and carbs have 4 calories per gram. Fat has 9 calories per gram
Adding fats to your meals will help boost your calories without bulking up your plate or stomach
Also, hope all is well after your treatment
Thanxs April
Thanks for this! Question... how much protein can you have in one sitting and how long should you wait before having the next intake of protein? I'm 43, 5'11, 180lbs. TIA! :)
I'm actually trying to gain weight, but since I would prefer to build muscle than fat (obviously) I try to eat around 100g protein/day. For that reason I often swap oats for soy flakes or add soy crispies as topping to my porridge. Canned or frozen peas and beans are another easy protein source for main dishes - instead of guacamole try pea(-cashew) puree ;-) At least, in Germany, we have some very high protein-low fat cheese called "Harzer Käse" or another called "Quäse". It's got quite an interesting taste that may not be everyone's cup of tea, but it makes a good evening snack. Another favourite snack is carrots/pepper/cucumber with greek yogurt. If plain yogurt is too boring, add a tiny bit of some fancy tasty oil (e.g. walnut) and some spices
If I'm 200KG, and I'm trying to cut my weight down to 150KG, should I be eating 1.2g x 150KG or 1.2g x 200KG. It's amazing how much things have changed over the last 20 years.
doesnt seem like she replies to any of these post
I personally need a bare minimum of 2.5g per kilo. My dr has even confirmed this. If I go below, I show signs of protein deficiency.
My cause of this is because a decade ago, I developed kwashiorkor. I spent 3 months in hospital because of it and it took a year for my body to recover from. Ever since, I've needed this extreme amount per day. Plus I'm only currently BMI 15 so definitely not overweight.
This video is really helpful. I recently read that your liver can’t process additional protein if it’s not in a digestible form and just converts into sugar I’ve been struggling the last 6 to 9 months because I’ve been really working on my protein levels shooting for around 100 g a day I weigh currently 140 pounds I’m 59 and I have a BMI around 19.5. I actually ended up getting close to 10 to 15 pounds during this period in my belly area and I am frustrated I Know that it’s directly linked to my protein supplementation because I’m counting my calories and I’m not eating excessively. I know this is a very simplified version of nutritional health but I feel stuck. I don’t know what to do. I want to keep my protein levels up but now I’m gaining weight and that’s something I’ve never struggled with before. I am a very active person. I wouldn’t say I’m in the gym every day but I’d try to get in a good workout twice a week go for a long walks I’m really active with my kids so overall, I’d say I have a moderate activity level to be able to take on the caloric intake of whatever I’m consuming. I’ve always had a very high metabolism but I am turning 40 this year and wondering how my body is losing so much muscle so quickly after three kids, and not knowing what exactly I can do nutritionally to make up for that
Hi Natalie! I have a blog post that dives deeper into the best proteins for weight loss and how to use them if you want to check it out here: www.autumnellenutrition.com/post/the-best-high-protein-foods-for-weight-loss-your-complete-guide-full-food-list
Digestive enzymes
If you’re gaining weight only around your belly, that’s a cortisol and hormone issue. Look into Fast Like a Girl and start looking for ways to reduce your stress.
Something I would suggest is to incorporate some form of resistance training into your fitness routine, its all well and good to go on walks and play with your kids however weight training/body weight exercises such as push ups and squats are what you really want to be doing more of to break down your muscles and use the extra protein to build them up stronger. Having more muscle with increase your resting metabolic rate and and improve your strength thus helping with your weight loss goals and improving your quality of life as you age/reducing risk of injury while staying mobile.
Secondly if you are gaining weight it means you are in a calorie surplus one way or another, either you are eating too many calories or you are burning less. Some things that could cause you to burn less calories are high levels of stress/lack of sleep, genetics, age etc. Some ways you might be getting more calories than you think are if you use allot of oil/butter when cooking, drink allot of things other than water such as milk, coffee with sugar/creamer, juice, etc. When considering how many calories you are consuming its also very important to know what portion sizes are when you are reading labels because so many labels will give small serving sizes just to reduce the amount of calories displayed on the package.
Remember there is no one catch all solution to weight loss or better health, consuming more protein can help but if its causing you to over eat because you want to reach a certain goal (such as 100g a day) then you may need to switch tactics. Something that I do that works for me is intermittent fasting, eating less meals a day or even only once a day makes tracking what I eat much easier and figuring out my next meal much easier.
That goes against the basic biochemistry principles taught in universities. I would not believe that source of information.
Collagen is missing tryptophan, so by definition it is not a complete protein. But, is a solid option. It’s is not the best for building muscle because it is not significant in Leucine which is the essential amino tied to muscle growth.
Thank you! I did not realize Collagen protein powder was not a complete protein. Is there anything to eat with it that makes it complete or is it just a bonus item?
I would just view it as a "bonus" or "supplement" item and pair it with a normal serving size (for your needs) of complete protein.
would you please state ounces in addition to grams in each of your posts
Love you videos autumn , thank you for everything
I want to ask , if i ate protein more than what my body need on my diet , is it a bad thing or what?
YOU. ARE. THE BEST! Thank you for continuing to crank out awesome videos. :)
Love this channel ! Autumn has helped me immensely...silly question ? What is AM Peeps? Anybody ?? Thanks 😊
It's kind of correct to say that we shouldn't count collagen as part of our protein need. But it's needed also, for building our body structure.
So, I would change the advice in the video into:
Get 1.2 g / kg bodyweight of good protein.
Get an additional 10 % of that amount in collagen..
Collagen doesn't replace protein. You need that too, in addition to your ordinary protein.
This becomes more important the older you get, because the bodys ability to convert amino acids diminishes with age.
For a vegitarian, who doesn't want to eat collagen, the amino acid glycine can somewhat replace collagen. But you will still not get enough of prooine and hydroxyproline, which collagen has.
What we are after with eating collagen is mostly the amino acids the body needs to build its own collagen. There's about 27 different types of collagen in the body, but all of them need about the same amino acids. Collagen, any collagen, is just a simple way of getting them.
There's a category of amino acids which are called "semi-essential", because the body can convert other amino acids into them.
But that's really a misnomer. They are so essentioal that the body converts other proteins into them!
That means, the body can't do without them! It will produce enough of them to survive, if it doesn't get them from food.
Any protein expert should do well to focus on these "semi-essential" amino acids, and not only on the "essential".
What's the best protein powder to use if your over 50?
Yes, please answer this question! I drink garden of life protein powder, plant based so I would love for her to answer this. Thank you so much 🥰
I agree but it’s a win win for me because I don’t like avocado and much less with toast, and I sure don’t like sunny side up eggs
Right now, my "quick protein fix" is canned sardines in oil and Vienna sausages. I know it's not ideal, but it's something I can grab quickly through a busy day. How bad are Vienna sausages?
Question: for weight loss should you use your goal weight or current weight to calculate your protein intake?