As someone who has studied fitness and nutrition for years, I can honestly say that this video is outstanding! You delivered quality information in a concise manner and skipped the "filler" garbage that most nutritionists on You Tube deploy. I wish you much success!
I have asked numerous trainers how to achieve the protein goal without going over on calories and none of them ever had an answer except to not worry about calories. So thank you for this great tip!
Tecnically, you focus should be on Macro's.. your primary focus should be loosing unwanted fat, toning up and putting on muscle - not loosing muscle. And Amanda is correct.. your body cannot utilize more than about 40 grams of protein at one time.. so going with OMAD (one meal a day) is really stupid. 3 to 4 meals a day is really the only way to do this correctly. She's correct 40/40/40 and another 40 depending on your protein goals based on your size and or your muscle building goal. Let's be clear.. Appetite supressing is NEVER REALLY A GOOD IDEA.. Eating smart is however. You need to recognise what a maintainance amount of cals daily is for YOU, specifically. Your daily activity level will of course affect that number.. You probably should not cut your daily cals more than about 200 to 300 per day when you decide you to do a "cut". And you should not be doing that everyday.
@@DangerZone-w6y a recent study (mind you in untrained individuals) showed that 100g of protein consumed at one time was biomarked and all 100g was used.
Your add the zero tip is eye opening! I only lose weight when I get my 100 grams of protein daily, but I was struggling with the caloric issues. Brilliant! Thank you.
Watched this yesterday. Grocery shopped today. Reached 140g of protein for the first time, and effortlessly today. You gave me an actual tool I can use 🎉 thank you!!
Wow that trick is so incredibly useful! It would be interesting for you to share what 3 meals/40g of protein realistically looks like and the number of calories.
just halve your protein from plants (the DIAAS indicates in general most are half of the grams stated, digested and absorbed) except for SOY which is on par with animal proteins. But calories are going out of style now, the energy model is based on how food is metabolised not it's calorie content. When you consider how many 'calories' are in oats and rice and quinoa etc. you'd easily blow out if you calorie counted.
Adding cottage cheese to 2 whole eggs when cooking increases the protein - also a small amount of fat provides satiety and keeps you feeling full for longer - for anyone who is insulin resistant or diabetic low fat options are not the best way to go as often the fat is replaced with sugar and higher carb content - weight loss is nuanced
You are correct. Low fat is not the way to go. More carbs and sugar. Also, fat is needed for absorption of some vitamins. Vitamin K2 is much higher in whole dairy, and that is so critical for bone health.
Well, you’re wrong. The guys over at Mastering Diabetes, experts in the field, are putting thousands and thousands of pre diabetics into remission on a low fat whole food plant based diet. So I guess you have no idea what you’re posting about. The vast majority of science confirms that higher fat in the long term, destroys health.
This was SUPER helpful, I am working with a trainer and she is developing diet plans for me with the protein that I need. But I wasn’t understanding the WHY of needing the protein, so when I would make a quick on-the-go substitution I would end up over my calories! Things I have already noticed from my increased protein intake is that I am losing weight, but my hair is healthier and my finger/toenails are growing faster and healthier. Crazy!! Would you happen to have or could you make a video with a ‘cheat sheet’ on good ration protein:calorie foods? Now with this instruction I know better, but maybe you have a list already of good options, then I don’t have to reinvent the wheel😁
Oh my goodness, this is brilliant! You just made my life so much easier. I’m so tired of trying to count my macros and am really trying to focus on increasing my protein and fiber and I love this trick!
Who needs such high amounts of protein? 0.8 -1 g per 1 kg of weight (or 0.4 g per pound) is more than enough for a normal person. High amounts or protein are harmful for the liver, kidneys and even heart.
it's not just with the yolk. while this does work to cut down on fat, it also cuts down on lots of nutrients. maybe possible for a short term but not ideal for long term.
Excellent! I Love the “Zero” mental math trick. It makes it super quick when reading labels or making healthy protein food choices. I’ve worked with Nutritionists , Doctor’s, Trainers, Coaches, & Weight-loss Specialist’s for decades..they’ve been extremely helpful as pro’s. However, no one has ever given me the information you have. Thank you for the great content without the junk. Please keep sharing and raising the bar on why we need experienced professional’s in our communities with lot’s of great tips & wisdom. ❤
Have had a weight problem my entire life. Since infancy. When I got to my teens I started working out for sports. Ran some, but my thing was weight lifting. Got super strong for years and didn't change my diet much. Actually got hungrier. Later on I kept working out and working physically difficult jobs. I discovered protein bars and nutrition bars. I never really liked them. They all tasted like a funky big toe to me. And most of the protein came from peanut butter. I don't eat those things anymore. 🤮 Now that I'm near 70, my workouts have changed, lighter weights, higher reps and some walking. I never thought about the protein to calorie ratio, but now that I know about it, I will implement it. Can only help. Thanks for the info. Maybe I'll trim down a bit more. Gotta say, I must have done something right over the decades. Can still knock out 300 sit ups and bench press 300 pounds 6 times. Not bad for an old guy. Be well. 🙏✝️❤️
Don't hate on peanut butter -- you can mix up some PB powder with water for pure protein, or mix it in with a small qty of regular PB and boost your protein-to-fat ratio quite a bit.
Oh my goodness, this was such an excellent video! I have never had anyone explain it so well before! I am sending it to my gfs and definitely subscribed! Thank you thank you! 😊
THANK YOU!! I worked with a trainer and nutritionist for months (to the tune of $2K) and neither of them explained this to me as clearly as this!! Thank you for posting this. I can't wait to watch more of your videos. I'm truly grateful!!
Eggs are a whole food and a protein bar is a processed food stuff so I would go with the eggs and cottage cheese over the protein bar every day of the week!
After years of confusion I finally understand it ! Thank you ! I need to shed 30 pounds ! I could never figure out how to get all my protein without blowing my caloric deficit !
THANK YOU! This is excellent info. I feel like I'm spinning in circles as I try to find a way to get 100 pounds off this 64 yr old frame!!!! I am desperate! I just subscribed and am looking forward to exploring all of your videos.
I use a method that if something is going to “cost me” like 599 calories then it needs to have at least 59g of protein. Same with say a 200g product, I prefer it to have 20g protein. It’s not always going to work but this gives me a personal baseline I like to follow. Thanks for your video I just found you today.
Wow! Huge lightbulb moment with this advice to add “0” then compare-a true game changer in dialing in my protein. Extremely helpful and thank you for sharing.
I’m so glad I found you. This makes perfect sense and being in a calorie deficit with good protein is awesome. I’m looking to watch more of your videos.
I’m really grateful for the algorithm pushing this video to me. I’ve been trying to lose fat, and all I’ve been seeing is “Increase your protein! Up your protein!” So, I started being more mindful of that these last several weeks, and sure enough the number on the scale started creeping up! The “Add zero” (or multiply by 10, I suppose?) trick to figure out the ratio of protein to calories has really unlocked things for me.
This is a great little trick thank you! I comment very little on RUclips but this deserves saying thank you. I love it when someone teaches me something new. This is worth sharing and I will be.
I loved this video, Amanda!! Very helpful added tool (adding that "0" to protein number) in explaining the needed ratio between protein with calories per item for helping to maintain caloric deficit. One of the best!!
Great info. I always looked at the calorie versus protein info on the label, but this trick makes things so much easier. You just got a new subscriber. Thank you!
So that was amazing. Thank you for explaining it so clearly. I just joined a weight loss program and I couldn’t figure out why I wasn’t losing more weight despite taking in so much protein. Thanks again 😊
I have listened to so many nutritionists over the years… and also had a personal trainer. No one has ever explained all of this in such great detail!! You’re awesome! Thank you so much!!
Wow this video has explained a problem I've had with so easily. I live in Australia...any tips on easy conversion from Kilojoules. Most of our produce only has kilojoules.
This is why I’m so glad I follow an animal based diet. Yes, protein is king and if you’re only eating ribeyes, you can fill up on the fat before meeting ( or meating 😊) your daily protein requirements. Which is why I often choose ground beef and cheaper cuts of beef that I cook in an Instapot. But if you’re snacking, it’s probably because you didn’t eat enough meat and healthy fat. We now know that low carb, meat and healthy fats like butter and tallow are the way to go- not low fat, high carb & definitely not gluten and sugar & not nuts which gives the wrong fat and not enough protein. While I do eat a variety of animal/poultry/fish protein, beef will always fill me up better than fish or chicken. And yes, we should eat beef every day, even every meal if you want. As long as it’s fresh (not coldcuts, and not canned). The problem never was the meat 🥩 it was all the other stuff, like the gluten in the bun, the unhealthy highly refined seed oils, like soybean oil used by all those salad dressings, or Hellmans, instead of the healthy avocado oil used by Chosen foods or Primal Palate mayo. That’s one of the main reasons why so many people are having great success following a carnivore diet. They’ve eliminated gluten, sugar, seed oils, corn syrup, corn starch, preservatives and all the junk that causes inflammation (the root cause of illness) They’ve reduced insulin spikes & sugar cravings, the cause of the obesity/diabetes epidemic that is sweeping across America and they have added extra healthy fat from beef tallow, lard and butter which is keeping us satiated and away from the unhealthy snacks. And we’ve stopped following the unhealthy food pyramid that is still the SAD foundation of the US, that foolishly places whole grains, and fruits/vegetables, ahead of the perfect food: meat. But it certainly has made for a thriving “health” care industry and huge profits for big pharma and General Mills.
@celest-236 Great comment! One question, though. No canned meat? I'm wondering why? (Especially bc one of the examples for good source of protein in this video was canned chicken -???
I'm always boondoggled by this argument as proof that eating meat is "necessary". In the animal kingdom, of which humans are members, there are many vegans. In the mammal kingdom, of which humans are members, there are many members. Many of the members of the group called Mammals are large, muscular, and fierce...and they NEVER eat meat...Elephants, rhinos, bison, deer, hippos, horses...all magnificently muscled creatures. There are beautifully articulated vegan body builders. You want to eat meat, that's fine, but call it what it is...easy and unnecessary for building significant muscle mass.
Love this, great little hack. My biggest issue is getting non-dairy proteins with your trick. Cottage cheese is great, but I'm non-dairy. Do you have any tips on equivalent source of low-fat/calorie protein like cottage cheese?
So can you explain things like flax seed, hemp seed , chia seeds? Are these now bad for me while restricting calories? All of them that I usually put on my Greek yogurt fall outside of your hack of adding the zero and comparing to calories. I’ve been doing your rules. So far have gained 2 lbs and have to force myself to eat because I’m not hungry which I’m sure is the proteins making me full. I cannot lose weight no matter what trick I’ve tried from personal diet coaches, to ww, to wellsana, to fast metabolism diet to trackers. Not a pound. If anyone has any answers to this I’d fall over. And yes I do cardio, weight lifting , Pilates and flexibility training.
Very helpful way to explain this concept. As a 66 yr old female I have been trying to become aware of good protein sources but wasn’t in tune to the protein/calorie ratio. Thank u so much for clearing this up!! I have just become a new subscriber.😊
Very interesting video. Might you have suggestions for maximizing protein while staying in caloric deficit on a PLANT BASED diet? Many of my best protein choices are calorie dense. Suggestion?
YOU ARE THE BEST! I've watched your video already 5x in the last 2 days... just to fully grasp it and you did it. Out of all the videos, so confusing, so medical and all that, yours is the easiest to understand. I am 47 and I am fighting menopause, exercising lots but was struggling with protein and calories.... I have subscribed to your channel and I am looking forward to support you in your journey...
Great information - thank you! As a vegetarian, I'd love to see some options that don't come from meat or fish. I do consume dairy, so the cottage cheese example is fantastic. thank you!
Yes, vegetarian options. My daughter is going away to college and I'm worried about her protein intake overall. She currently takes a B complex to help with B vitamins, but mom won't be around to remind her in college.
I’ve never had a problem eating too many calories trying to eat enough protein. It’s so filling. My problem is always getting myself to eat enough. And I eat rib eye. Ground beef. Eggs. Cheese. 45ish grams three times a day. And I add butter the week leading up to the beginning of my cycle. I add root vegetables and squash sometimes. And lots of leafy greens to catch the drippings from the meat. Problem is, I hardly ever read a nutrition label… because the stuff that comes in those boxes is not food. Too much math. Just eat food.
Check out the "Nova" classification of real whole foods vs highly processed "foods". It is highly recommended to get the majority of your calories from whole foods or foods prepared at home (Nova 1 to 3 foods) & avoid the Nova 4 "foods" which are so highly processed they are argueably NOT even FUEL for our brains & bodies.
Thank you for a very good video! Most nutrition videos focus on loosing weight, I do not need to and possibly could gain a bit and certainly need to increase my muscle mass. Could you do a nutrition video simply for this purpose please.
As a personal trainer I love this protein to calorie trick! It is so easy to understand and makes evaluating your protein options so easy when trying to stay in a calorie deficit! Thank you! I will definitely be sharing!!
The protein needed is according to your level of activity/weight lifting and your age make a difference. I am 47 years old, got back to lifting weights and mild cardio. Was doing around 200-230 grams of protein a day. My weight was 285 at the time, kept carbs down and added fat. Got down to 240lbs and was consuming 200-230 grams of protein still. But it’s not enough. Blood work showed I needed more protein. Upped it to 280-300 grams a day of protein. Took 2 months and finally got my protein right. If you’re older and lifting weights, you need more protein.
This is genius!!! I'm really struggling to eat enough protein, gain muscle, and lose the flab. I've taken notes based on my eating patterns. Thank you SO much! 🤩
So helpful, thank you. I lost over 30 pounds in 2022-2023, but after I hit my goal I started gaining weight back so I'm back on my plan again. But, this time it's not working. When I started in mid-2022, I was just exiting perimenopause/entering menopause, and was officially post menopausal as I hit my goal in fall 2023. I am following the same plan my dietician gave me last time, but I understand from my internet research that my needs are different now than they were just 18 months ago. Trying to find the right numbers to get the weight loss started again. I've been able to shed 2-3 pounds, then they come right back. I'm 15 over my goal and have to get back down as I have a fatty liver so keeping the weight off is important. I understand my movement is different now, I just can't eat less/move more like I could in 2022.
This is an excellent video for helping someone understand lean protein intake! This is why I love taking advice from registered dietitians instead of just random people on the Internet. You made it so easy to understand. Thank you for helping me get back on track with the basics! 😊
I've had type 1 diabetes for 40 yrs. I have been reading levels for decades, so I really understand protein, carbs, fat, and resulting calories. This video is a (good) shock to me - I realize MOST PEOPLE don't see the label like I do, so this is an EASY "HACK" to choosing sources of protein. Mind blown, WELL DONE 👏🏼👏🏼
Thank you for this explanation as it was so helpful! The question I have though is even with choosing the cottage cheese, it would cost me about 240 calories to get 45 grams of protein. My protein goal is 136 per day, so does that mean I eat 3 servings of cottage cheese? It’s a lot of food to make up thst many grams of protein in a meal and I need to lose 20-25 lbs. I’m doing spinning 2x a week and weight training 3x per week. I started May 21 and initially lost 10lbs, but have now remained the same since July 19. I don’t know what I’m Doing wrong. I’m Not eating sugar and also avoiding simple carbs and even high carb fruits like apples and bananas, I stick to blueberries and strawberries.
Great information! Thank you! I just started my first 2.5 dose of Mounjaro. Haven't experienced any side effects other than some fits of dry feeling/tickling feeling in my throat causing me to cough so much that I end up spitting up, almost vomiting, so much saliva. This has never happened to me before so am putting it down to the Mounjaro. Has this ever happened to anyone else?
That’s a great hack to know… every time I try to increase my protein levels I feel bloated and gain more weight. Since I have trouble digesting red meat, I gave up on trying to bring up my protein levels (average 70g a day) but I’m excited to try this out and hopefully make better protein choices along with plant base meals.
There are three types of macronutrients: NOT FOUR... (good grief) carbohydrates, proteins, and fats. Along with energy, all of these macronutrients have specific roles in your body that allows you to function properly
Did anyone else get confused with the eggs example? i'm no math wizard, but 5 eggs at 70 calories per egg is 350 calories, not to split hairs. She doesn't say how many calories in the yolk minus the whites, so I lost her when she said 160 calories if you remove the yolk? I thank her for the adding zero trick, but would like to see someone else comment so I don't think I'm insane ( I am dyslexic, it's why I need better explanation)!
Oh my goodness!!!! I am so glad that I watch this video! I am a retired nurse, 69 5 foot two and right now weigh about 143. This is very high for me. I retired six years ago due to torn muscles in my right hip and extensive surgery. Needless to say after retiring the pounds came on!! While before with lots of daily walking and exercise in between it was easy for me to maintain between 120 and 125. I am really struggling to get back to that weight. I don’t want to make this comment too long because I definitely want you to see it and comment. I also have been struggling with an eating program keto, Weight Watchers, etc. This week I have started back on keto. While I don’t think my carbs need to be that low I am trying to just get a jumpstart and then hopefully carb cycle. I also would like to track my macros. Do you have a good link that could teach me that unfortunately being retired I am unable to join your lean program right now.😕 thank you so much, Amanda!!! I won’t forget you as I have a daughter named Amanda🙂😉
Too much emphasis on protein. The RDI which covers 98% of the US population is only 0.8 gm per kg ideal bodyweight. Most people get twice that without even thinking about it. I have been an MD for 34 years. I have yet to see a case of dietary protein deficiency without having a calorie deficiency. Dietary protein deficiency is a non-issue in this country. Fiber deficiency on the other hand is almost universal. Only 3% of population gets enough based on the low standard set by the US government. Fiber is very important for satiety and weight management.
As someone who has studied fitness and nutrition for years, I can honestly say that this video is outstanding! You delivered quality information in a concise manner and skipped the "filler" garbage that most nutritionists on You Tube deploy. I wish you much success!
The peanut butter hurt my heart… 😂 this was such an eye opening video❤
This is one of the best, most informative, videos ever!! Thank you!!
Thanks for this, useful and brilliantly simple! Will definitely use. Subscribed.
Great video! Thank you for the concise and thorough information.
That's an amazing and easy to remember trick. Thank you for sharing! Super simple
Such an easy trick to use!
Thank you so much for this Video. It helps so much
Brilliant video. Thanks!
Great job, thank you for not adding background music/ love the multiple examples/ you speak very clear 🙂easy to understand
I am a family physician and do a lot of nutrition counselling but this simple hack blew my mind. Thank you!
Love that! Would love to see how we could work together...email me at info@amandanighbert.com if you are interested!
I have asked numerous trainers how to achieve the protein goal without going over on calories and none of them ever had an answer except to not worry about calories. So thank you for this great tip!
Tecnically, you focus should be on Macro's.. your primary focus should be loosing unwanted fat, toning up and putting on muscle - not loosing muscle. And Amanda is correct.. your body cannot utilize more than about 40 grams of protein at one time.. so going with OMAD (one meal a day) is really stupid. 3 to 4 meals a day is really the only way to do this correctly.
She's correct 40/40/40 and another 40 depending on your protein goals based on your size and or your muscle building goal.
Let's be clear.. Appetite supressing is NEVER REALLY A GOOD IDEA.. Eating smart is however. You need to recognise what a maintainance amount of cals daily is for YOU, specifically. Your daily activity level will of course affect that number.. You probably should not cut your daily cals more than about 200 to 300 per day when you decide you to do a "cut". And you should not be doing that everyday.
@@DangerZone-w6y a recent study (mind you in untrained individuals) showed that 100g of protein consumed at one time was biomarked and all 100g was used.
Exactly! No one has been able to answer this but she did an amazing job explaining and I appreciate it
Your add the zero tip is eye opening! I only lose weight when I get my 100 grams of protein daily, but I was struggling with the caloric issues. Brilliant! Thank you.
Watched this yesterday. Grocery shopped today.
Reached 140g of protein for the first time, and effortlessly today.
You gave me an actual tool I can use 🎉 thank you!!
I appreciate your simple tool. It’s challenging for a vegetarian to get enough protein each meal.
Love the tip on protein optimization. First time in 35 years that I've heard this. Thank you!
Wow that trick is so incredibly useful! It would be interesting for you to share what 3 meals/40g of protein realistically looks like and the number of calories.
Agree
YES PLEASE!!
Agree. Would be nice to know. Please do a video. Thanks in advance.
another YES PLEASE from me!!
Yes
That would help
Some examples of meals
I would love it if you did a video on Getting protein with a caloric restriction using vegan food!
Great breakdown!!
just halve your protein from plants (the DIAAS indicates in general most are half of the grams stated, digested and absorbed) except for SOY which is on par with animal proteins. But calories are going out of style now, the energy model is based on how food is metabolised not it's calorie content. When you consider how many 'calories' are in oats and rice and quinoa etc. you'd easily blow out if you calorie counted.
Me too!
Me too ❤
Me, too!
Yes, please do.
Adding cottage cheese to 2 whole eggs when cooking increases the protein - also a small amount of fat provides satiety and keeps you feeling full for longer - for anyone who is insulin resistant or diabetic low fat options are not the best way to go as often the fat is replaced with sugar and higher carb content - weight loss is nuanced
And it fluffs them up so much 🎉
You are correct. Low fat is not the way to go. More carbs and sugar. Also, fat is needed for absorption of some vitamins. Vitamin K2 is much higher in whole dairy, and that is so critical for bone health.
Well, you’re wrong. The guys over at Mastering Diabetes, experts in the field, are putting thousands and thousands of pre diabetics into remission on a low fat whole food plant based diet. So I guess you have no idea what you’re posting about. The vast majority of science confirms that higher fat in the long term, destroys health.
@@margrose5 You're saying the lower the fat, the more carbs and sugar -- which is not the way to go! Thanks!
@@SharonJohnsonSmith you’re welcome!
Love, love, love the way you broke this down. Adding the zero "trick"; mind blowing🤯. Awesome video! Very helpful. Thank you sooo much!!
This was SUPER helpful, I am working with a trainer and she is developing diet plans for me with the protein that I need. But I wasn’t understanding the WHY of needing the protein, so when I would make a quick on-the-go substitution I would end up over my calories! Things I have already noticed from my increased protein intake is that I am losing weight, but my hair is healthier and my finger/toenails are growing faster and healthier. Crazy!! Would you happen to have or could you make a video with a ‘cheat sheet’ on good ration protein:calorie foods? Now with this instruction I know better, but maybe you have a list already of good options, then I don’t have to reinvent the wheel😁
Eat the whole egg for more bio-available protein. It’s worth the calories.
That was the best explanation for how to figure out what and how much to eat to optimize protein. I learned so much, thank you!
Oh my goodness, this is brilliant! You just made my life so much easier. I’m so tired of trying to count my macros and am really trying to focus on increasing my protein and fiber and I love this trick!
Who needs such high amounts of protein? 0.8 -1 g per 1 kg of weight (or 0.4 g per pound) is more than enough for a normal person. High amounts or protein are harmful for the liver, kidneys and even heart.
Thank you for the great trick. I must say I disagree on choosing not to have the egg yolk. The yolk is the part of egg that has most nutrients.
it's not just with the yolk. while this does work to cut down on fat, it also cuts down on lots of nutrients. maybe possible for a short term but not ideal for long term.
She said to use egg yolk just don't eat 6 of them❤😊
Egg yolk is my favorite
She never said don’t eat the yoke, just add egg white to an egg or two to cut down the fat/ calories
@@marshaodou2111 I don’t like the white but eat it anyway. I really like the yolk. Plus it’s where the main vitamins are.
Excellent! I Love the “Zero” mental math trick. It makes it super quick when reading labels or making healthy protein food choices. I’ve worked with Nutritionists , Doctor’s, Trainers, Coaches, & Weight-loss Specialist’s for decades..they’ve been extremely helpful as pro’s. However, no one has ever given me the information you have. Thank you for the great content without the junk.
Please keep sharing and raising the bar on why we need experienced professional’s in our communities with lot’s of great tips & wisdom. ❤
Have had a weight problem my entire life. Since infancy. When I got to my teens I started working out for sports. Ran some, but my thing was weight lifting. Got super strong for years and didn't change my diet much. Actually got hungrier. Later on I kept working out and working physically difficult jobs.
I discovered protein bars and nutrition bars. I never really liked them. They all tasted like a funky big toe to me. And most of the protein came from peanut butter. I don't eat those things anymore. 🤮
Now that I'm near 70, my workouts have changed, lighter weights, higher reps and some walking. I never thought about the protein to calorie ratio, but now that I know about it, I will implement it. Can only help.
Thanks for the info. Maybe I'll trim down a bit more.
Gotta say, I must have done something right over the decades. Can still knock out 300 sit ups and bench press 300 pounds 6 times. Not bad for an old guy.
Be well. 🙏✝️❤️
Don't hate on peanut butter -- you can mix up some PB powder with water for pure protein, or mix it in with a small qty of regular PB and boost your protein-to-fat ratio quite a bit.
Oh my goodness, this was such an excellent video! I have never had anyone explain it so well before! I am sending it to my gfs and definitely subscribed! Thank you thank you! 😊
THANK YOU!! I worked with a trainer and nutritionist for months (to the tune of $2K) and neither of them explained this to me as clearly as this!! Thank you for posting this. I can't wait to watch more of your videos. I'm truly grateful!!
Wish she would have recommended more food choices to do this because there aren’t very many.
Still the video was very helpful. Now it’s a matter of finding the foods!
@@paulafierro7596 Just apply her formula to everything. Soon you will discover which foods fall in the safe range
Check out this blog! amandanighbert.com/2023/03/28/what-does-120-130-grams-of-protein-a-day-look-like/
This is the best video I have come across to explain me how to pick the best protein for my caloric deficit. Thank ypu very much!!!!
Glad it was helpful!
Protein bars are loaded with sugar. That is why they are high in calories.
Eggs are a whole food and a protein bar is a processed food stuff so I would go with the eggs and cottage cheese over the protein bar every day of the week!
Now I know why I’m not losing fat lol. The 10X tip is gonna be a game changer for me, no more bacon and egs in the morning.
This is a great explanation. I’ve just turned 50, and I realize I need to up my protein a lot.
After years of confusion I finally understand it ! Thank you ! I need to shed 30 pounds ! I could never figure out how to get all my protein without blowing my caloric deficit !
Ditto!!
THANK YOU! This is excellent info. I feel like I'm spinning in circles as I try to find a way to get 100 pounds off this 64 yr old frame!!!! I am desperate!
I just subscribed and am looking forward to exploring all of your videos.
me too
I use a method that if something is going to “cost me” like 599 calories then it needs to have at least 59g of protein. Same with say a 200g product, I prefer it to have 20g protein. It’s not always going to work but this gives me a personal baseline I like to follow. Thanks for your video I just found you today.
Wow! Huge lightbulb moment with this advice to add “0” then compare-a true game changer in dialing in my protein. Extremely helpful and thank you for sharing.
YAY! I am so glad it was helpful!!!!!
I’m so glad I found you. This makes perfect sense and being in a calorie deficit with good protein is awesome. I’m looking to watch more of your videos.
I’m really grateful for the algorithm pushing this video to me. I’ve been trying to lose fat, and all I’ve been seeing is “Increase your protein! Up your protein!” So, I started being more mindful of that these last several weeks, and sure enough the number on the scale started creeping up! The “Add zero” (or multiply by 10, I suppose?) trick to figure out the ratio of protein to calories has really unlocked things for me.
This is a great little trick thank you! I comment very little on RUclips but this deserves saying thank you. I love it when someone teaches me something new. This is worth sharing and I will be.
Glad it helped!
I loved this video, Amanda!! Very helpful added tool (adding that "0" to protein number) in explaining the needed ratio between protein with calories per item for helping to maintain caloric deficit. One of the best!!
Awesome! I have so much more to come!
Great info. I always looked at the calorie versus protein info on the label, but this trick makes things so much easier. You just got a new subscriber. Thank you!
Thank you for this video. Would love to know your top 10 list of proteins for women especially trying to lose.
Check out this blog! amandanighbert.com/2024/05/29/low-calorie-protein-sources-for-fat-loss-the-ultimate-guide/
So that was amazing. Thank you for explaining it so clearly. I just joined a weight loss program and I couldn’t figure out why I wasn’t losing more weight despite taking in so much protein. Thanks again 😊
I just started listening to your channel. I loved this explanation on protein. How do I calculate how many grams of protein I need daily?
Check out this blog! amandanighbert.com/2022/07/05/how-to-set-your-personal-macros-for-weight-loss/
I never heard someone putting this concept in such prospective. Great episode with great insight. Thank you!
"Zero trick" is an excellent way to evaluate a food item quickly. Thank you!
In short:
add cottage cheese anywhere you can.
No protein bars (too many calories).
Eat canned chicken.
Eat 4 eggs per day.
Why canned chicken? Just the connivence?
@susanwells8413 I have no idea. I've never even seen canned chicken before.
Usually, I'd buy raw chicken and bake it.
Is this possible to do on a vegan food plan? Or a non dairy food plan? Your thoughts? Thanks so much - great trick❣️
Sure is possible! My LEAN program offers two vegan meal plans to help you hit your goal! amandanighbert.com/lean-program/
This is genius and so simple. Never heard it explained like this before. Thank you 🙏🏻
Excellent content. Very helpful. Learned a ton - BTW 5 eggs would be 350 calories :>)
I have listened to so many nutritionists over the years… and also had a personal trainer. No one has ever explained all of this in such great detail!! You’re awesome! Thank you so much!!
Wow this video has explained a problem I've had with so easily. I live in Australia...any tips on easy conversion from Kilojoules. Most of our produce only has kilojoules.
This is why I’m so glad I follow an animal based diet.
Yes, protein is king and if you’re only eating ribeyes, you can fill up on the fat before meeting ( or meating 😊) your daily protein requirements. Which is why I often choose ground beef and cheaper cuts of beef that I cook in an Instapot.
But if you’re snacking, it’s probably because you didn’t eat enough meat and healthy fat.
We now know that low carb, meat and healthy fats like butter and tallow are the way to go- not low fat, high carb & definitely not gluten and sugar & not nuts which gives the wrong fat and not enough protein.
While I do eat a variety of animal/poultry/fish protein, beef will always fill me up better than fish or chicken.
And yes, we should eat beef every day, even every meal if you want. As long as it’s fresh (not coldcuts, and not canned).
The problem never was the meat 🥩 it was all the other stuff, like the gluten in the bun, the unhealthy highly refined seed oils, like soybean oil used by all those salad dressings, or Hellmans, instead of the healthy avocado oil used by Chosen foods or Primal Palate mayo.
That’s one of the main reasons why so many people are having great success following a carnivore diet.
They’ve eliminated gluten, sugar, seed oils, corn syrup, corn starch, preservatives and all the junk that causes inflammation (the root cause of illness) They’ve reduced insulin spikes & sugar cravings, the cause of the obesity/diabetes epidemic that is sweeping across America and they have added extra healthy fat from beef tallow, lard and butter which is keeping us satiated and away from the unhealthy snacks.
And we’ve stopped following the unhealthy food pyramid that is still the SAD foundation of the US, that foolishly places whole grains, and fruits/vegetables, ahead of the perfect food: meat.
But it certainly has made for a thriving “health” care industry and huge profits for big pharma and General Mills.
This comment is 100% truth ☝️
Bingo!
@celest-236
Great comment!
One question, though. No canned meat?
I'm wondering why?
(Especially bc one of the examples for good source of protein in this video was canned chicken -???
@@celeste-236 Watch a nutritional scientist Dr William Li on RUclips. He pretty much debunks most of what you're saying. 🤔
I'm always boondoggled by this argument as proof that eating meat is "necessary". In the animal kingdom, of which humans are members, there are many vegans. In the mammal kingdom, of which humans are members, there are many members. Many of the members of the group called Mammals are large, muscular, and fierce...and they NEVER eat meat...Elephants, rhinos, bison, deer, hippos, horses...all magnificently muscled creatures. There are beautifully articulated vegan body builders. You want to eat meat, that's fine, but call it what it is...easy and unnecessary for building significant muscle mass.
Thank you for explaining adding a zero to help do calculations. Fantastic!
Love this, great little hack. My biggest issue is getting non-dairy proteins with your trick. Cottage cheese is great, but I'm non-dairy. Do you have any tips on equivalent source of low-fat/calorie protein like cottage cheese?
Im non-dairy, too. Everyone pushes yogurt, c cheese, etc
Check out this blog! amandanighbert.com/2023/03/28/what-does-120-130-grams-of-protein-a-day-look-like/
I love the way you present the calorie deficit versus protein intake. You're brilliant! This makes sense. 6:00/13:31 min. Thank you.
This is the best, easiest explanation I have heard. I wish I saw this years and years ago. Thank you for posting this.
So can you explain things like flax seed, hemp seed , chia seeds? Are these now bad for me while restricting calories? All of them that I usually put on my Greek yogurt fall outside of your hack of adding the zero and comparing to calories. I’ve been doing your rules. So far have gained 2 lbs and have to force myself to eat because I’m not hungry which I’m sure is the proteins making me full. I cannot lose weight no matter what trick I’ve tried from personal diet coaches, to ww, to wellsana, to fast metabolism diet to trackers. Not a pound. If anyone has any answers to this I’d fall over. And yes I do cardio, weight lifting , Pilates and flexibility training.
I’m not giving up flax and chia seeds. I keeps my HDL up!
I would love to help you! Might be best to set up a call and better understand your past attempts and current needs! amandanighbert.com/one-on-one/
LOVE this idea! Thank you for making a very common sense, easy way to value the food we eat!
Very helpful way to explain this concept. As a 66 yr old female I have been trying to become aware of good protein sources but wasn’t in tune to the protein/calorie ratio. Thank u so much for clearing this up!! I have just become a new subscriber.😊
This made so much sense!!! You really explained it so well…I get it now!!!
Very interesting video. Might you have suggestions for maximizing protein while staying in caloric deficit on a PLANT BASED diet? Many of my best protein choices are calorie dense. Suggestion?
Check out this blog! amandanighbert.com/2024/05/20/vegetarian-protein-guide-how-to-get-100-grams-per-day/
Thank you!
YOU ARE THE BEST! I've watched your video already 5x in the last 2 days... just to fully grasp it and you did it. Out of all the videos, so confusing, so medical and all that, yours is the easiest to understand. I am 47 and I am fighting menopause, exercising lots but was struggling with protein and calories.... I have subscribed to your channel and I am looking forward to support you in your journey...
YAY! I love hearing that! Glad it was helpful!
Any high protein, low calorie ideas if you can’t have dairy please 🙏
Check out this blog! amandanighbert.com/2023/03/28/what-does-120-130-grams-of-protein-a-day-look-like/
Great information - thank you! As a vegetarian, I'd love to see some options that don't come from meat or fish. I do consume dairy, so the cottage cheese example is fantastic. thank you!
Yes, vegetarian options. My daughter is going away to college and I'm worried about her protein intake overall. She currently takes a B complex to help with B vitamins, but mom won't be around to remind her in college.
Check out this blog! amandanighbert.com/2024/05/20/vegetarian-protein-guide-how-to-get-100-grams-per-day/
Omg! You explain this so well, eureka!!
Excellent hack and easy for people to follow! Plain Greek yogurt with a scoop of protein powder works great too!
I’ve never had a problem eating too many calories trying to eat enough protein. It’s so filling. My problem is always getting myself to eat enough.
And I eat rib eye. Ground beef. Eggs. Cheese. 45ish grams three times a day. And I add butter the week leading up to the beginning of my cycle.
I add root vegetables and squash sometimes. And lots of leafy greens to catch the drippings from the meat.
Problem is, I hardly ever read a nutrition label… because the stuff that comes in those boxes is not food. Too much math. Just eat food.
Check out the "Nova" classification of real whole foods vs highly processed "foods". It is highly recommended to get the majority of your calories from whole foods or foods prepared at home (Nova 1 to 3 foods) & avoid the Nova 4 "foods" which are so highly processed they are argueably NOT even FUEL for our brains & bodies.
Think I’ve just found the best dietitian on RUclips
Thank you for a very good video! Most nutrition videos focus on loosing weight, I do not need to and possibly could gain a bit and certainly need to increase my muscle mass. Could you do a nutrition video simply for this purpose please.
What a great tip! I'm starting this method right away. So motivating. Thank you!
As a personal trainer I love this protein to calorie trick! It is so easy to understand and makes evaluating your protein options so easy when trying to stay in a calorie deficit! Thank you! I will definitely be sharing!!
Came across this video. Amazing love it. I’m a fan
The protein needed is according to your level of activity/weight lifting and your age make a difference. I am 47 years old, got back to lifting weights and mild cardio. Was doing around 200-230 grams of protein a day. My weight was 285 at the time, kept carbs down and added fat. Got down to 240lbs and was consuming 200-230 grams of protein still. But it’s not enough. Blood work showed I needed more protein. Upped it to 280-300 grams a day of protein. Took 2 months and finally got my protein right. If you’re older and lifting weights, you need more protein.
Super helpful. I would also say serving size is so important. I realized I was going over much of the time.
Great breakdown. I use Naked Peanut Butter powder when I can instead of peanut butter in my smooties. That is 50 cal and 7g of protein.
This is genius!!! I'm really struggling to eat enough protein, gain muscle, and lose the flab. I've taken notes based on my eating patterns. Thank you SO much! 🤩
I just found you and I just started working my macros. I REALLY needed your info today. I started this week and protein was HARD for me.
So helpful, thank you. I lost over 30 pounds in 2022-2023, but after I hit my goal I started gaining weight back so I'm back on my plan again. But, this time it's not working. When I started in mid-2022, I was just exiting perimenopause/entering menopause, and was officially post menopausal as I hit my goal in fall 2023. I am following the same plan my dietician gave me last time, but I understand from my internet research that my needs are different now than they were just 18 months ago. Trying to find the right numbers to get the weight loss started again. I've been able to shed 2-3 pounds, then they come right back. I'm 15 over my goal and have to get back down as I have a fatty liver so keeping the weight off is important. I understand my movement is different now, I just can't eat less/move more like I could in 2022.
Same for me. Post menopause is brutal
After age 35 it's all about the hormones try a lower carb , moderate fat diet insulin up fat storing mode insulin low fat burning mode😊
This presentation was so helpful and easy to follow, I have now subscribed to your channel. Thank You.
This is an excellent video for helping someone understand lean protein intake! This is why I love taking advice from registered dietitians instead of just random people on the Internet. You made it so easy to understand. Thank you for helping me get back on track with the basics! 😊
Glad it was helpful!
Thank you for this! Such a great hack to identify protein sources
I'm also having a real tough time eating enough to even reach half the goal of protein daily 🥲🥴
Whey proien , and milk casien try it
I would love to help make this easier! amandanighbert.com/lean-program/
I've had type 1 diabetes for 40 yrs. I have been reading levels for decades, so I really understand protein, carbs, fat, and resulting calories. This video is a (good) shock to me - I realize MOST PEOPLE don't see the label like I do, so this is an EASY "HACK" to choosing sources of protein. Mind blown, WELL DONE 👏🏼👏🏼
Thank you for this explanation as it was so helpful! The question I have though is even with choosing the cottage cheese, it would cost me about 240 calories to get 45 grams of protein. My protein goal is 136 per day, so does that mean I eat 3 servings of cottage cheese? It’s a lot of food to make up thst many grams of protein in a meal and I need to lose 20-25 lbs. I’m doing spinning 2x a week and weight training 3x per week. I started May 21 and initially lost 10lbs, but have now remained the same since July 19. I don’t know what I’m
Doing wrong. I’m
Not eating sugar and also avoiding simple carbs and even high carb fruits like apples and bananas, I stick to blueberries and strawberries.
I am 99% sure you are a professor school teacher some form of educator ;-) You are amazing
I'm not but thank you! My mom is a retired teacher though!
Great information! Thank you! I just started my first 2.5 dose of Mounjaro. Haven't experienced any side effects other than some fits of dry feeling/tickling feeling in my throat causing me to cough so much that I end up spitting up, almost vomiting, so much saliva. This has never happened to me before so am putting it down to the Mounjaro. Has this ever happened to anyone else?
Absolutely love your zero rule. I only watched this video this week and already I feel like I'm meeting better choices and following the zero!😊
That’s a great hack to know… every time I try to increase my protein levels I feel bloated and gain more weight. Since I have trouble digesting red meat, I gave up on trying to bring up my protein levels (average 70g a day) but I’m excited to try this out and hopefully make better protein choices along with plant base meals.
What a fabulous tip about adding the 0!! Thank you! ❤
There are three types of macronutrients: NOT FOUR... (good grief) carbohydrates, proteins, and fats. Along with energy, all of these macronutrients have specific roles in your body that allows you to function properly
You are wrong. There are four: carbs, pro, fats and alcohol.
oh damn. thank you for that "add a zero" trick - so simple and something ill remember!
Did anyone else get confused with the eggs example? i'm no math wizard, but 5 eggs at 70 calories per egg is 350 calories, not to split hairs. She doesn't say how many calories in the yolk minus the whites, so I lost her when she said 160 calories if you remove the yolk? I thank her for the adding zero trick, but would like to see someone else comment so I don't think I'm insane ( I am dyslexic, it's why I need better explanation)!
Oh my goodness!!!! I am so glad that I watch this video! I am a retired nurse, 69 5 foot two and right now weigh about 143. This is very high for me. I retired six years ago due to torn muscles in my right hip and extensive surgery. Needless to say after retiring the pounds came on!! While before with lots of daily walking and exercise in between it was easy for me to maintain between 120 and 125. I am really struggling to get back to that weight. I don’t want to make this comment too long because I definitely want you to see it and comment. I also have been struggling with an eating program keto, Weight Watchers, etc. This week I have started back on keto. While I don’t think my carbs need to be that low I am trying to just get a jumpstart and then hopefully carb cycle. I also would like to track my macros. Do you have a good link that could teach me that unfortunately being retired I am unable to join your lean program right now.😕 thank you so much, Amanda!!! I won’t forget you as I have a daughter named Amanda🙂😉
You are so welcome! You should check out my LEAN program! amandanighbert.com/lean-program/
You lost me as soon as you said take the yolk out.
Gosh! This was excellent!!! Thank you so much for caring and sharing! 🙌💝
Too much emphasis on protein. The RDI which covers 98% of the US population is only 0.8 gm per kg ideal bodyweight. Most people get twice that without even thinking about it. I have been an MD for 34 years. I have yet to see a case of dietary protein deficiency without having a calorie deficiency. Dietary protein deficiency is a non-issue in this country. Fiber deficiency on the other hand is almost universal. Only 3% of population gets enough based on the low standard set by the US government. Fiber is very important for satiety and weight management.
Great video and such an good way to put things into perspective