Yes, it's a struggle when you have calorie and fat macros you want to stay within. Plus it takes awhile for your digestive system to adjust to all the protein. Increasing it significantly can lead to bloating and constipation. It's been a year of me focusing on protein and I am finally getting around 140-150 grams a day with my body agreeing with it and I'm still not at my protein goal.
I've recently started following Plant Based Dads. They have great plant based meals that are high in protein and low in calories, as in 400 calories or less. I made several last week and it's been super helpful.
Melissa, you are spot on. When I started calorie and macro counting 11 months ago, I was shocked as to how little protein I was getting into my diet. I increased my protein intake from 70-80g a day, to 150-200g a day, and I have gone from approx 30% body fat to around 18-22%. It really does work.
Thank you for this great video. My main struggle is the cost of food in the country where I live. Protein powders are also prohibitively expensive. Unfortunately I am finding it difficult to afford a high protein diet. It would be really helpful if the cost aspect would be discussed for those women who, for various reasons, cannot afford it.
Beans and legumes are some of the least expensive protein, and can be added to every meal. Have you tried this? Or do you even like them? If you do, maybe try this. I'm sad to hear about your restrictions but do your best.
When I eat the amount of protein suggested, and I can fairly easily, my colon gets backed up regardless of eating complex or simple carbs and quite a bit of good fat. How can I eat protein and not have GI issues?
Mel,I really think you're doing a marvelous job with your explanation of the amount of protein in the different quantities of food.I think it will be a great help to me. Thanks.
You have an amazing spirit. Thank you for sharing this information with us women who are typically looked over and not catered to. Sending positivity and strength your way.🎉🎉
Melissa, dear! Every time I hear you about meals, protein, etc. I keep appreciating it. Bcs I use to slide back every time to sugar and carbs. You are waking me up by reminding me again and again about the right nutrition. Thanks.
Histamine is my problem, and most of what you shared as a protein source is high in histamine, or releases histamine in the body. So frustrating when the histamine issues resurface in my body. I have to be so careful 😢 Concerning the protein powder, someone recently said these powders are too processed and your body (liver) metabolizes them as sugar, and can cause insulin resistance?
Hey Melissa I'm glad that you're guidance for eating includes dairy, in particular cottage cheese and Greek yogurt. I'm finishing my 6th week bootcamp body cleanse at my local gym. The gym owner wants me to sign up for a monthly fee of $140 that includes one personal training a week and a food guide. However I'm deciding this week on if I'll go with his plan or sign up for yours. So far I'm 50/50 decided. I'll have my mind made up soon
Thanks for your interest. You can take our free program quiz to see the best program that fits your needs, to help you decide: melissaneill.com/free-quiz/
My struggle is getting my protein in 140g of plant based protein without going over my allocation of macros. Because plant based protein has higher carbs. I am just feeling like animal protein is not for me. I also don’t consume any processed foods and fake meats at all.
High protein does require a gradual approach for me. It makes me feel...bloated? And full really quickly. Aldi sells a high protein, chick pea pasta, that I made with chicken breast and used cottage cheese to make an Alfredo sauce. I felt sick afterwards only because I probably should've eaten about 4 fork fulls only, but ate the portion size, which was too much for all that protein! Also, when I make cottage cheese "ice cream," or anything where I add greek yogurt or cc to the ingredients to boost the protein.
You can start your journey by using my free 7 day plan melissaneill.com/free-7-day-plan/or join my free masterclass to learn more: melissaneill.com/free-workshop/
Thanks for another insightful video, Melissa! Over the past couple of months I have increased my protein intake to 100 gr a day in average, with my weight being 120 lbs and my age being 47. I also train cardio about 4 times a week but combined with weights that are challenging for me. I also do solely strength training about 1 hour a week. I am still struggling to eat more protein than I already do without massively increasing my fat and calorie intake. I do not want to put on weight or at least not fat weight. What more should I do to to be able to lose fat and gain muscle?
Hey Melissa, I just started strength training 2-3 weeks ago and the weight on the scale has gone up 5lbs. I know I really shouldn’t freak out about it… but sometimes I wonder if I’m doing something wrong. Would love to hear your thoughts about this. Thanks!
Same thing happened to me. While I weigh myself, I also measure my body too. Like you I started to do strength training. I also increased my protein consumption. The scale said I gained 5 pounds but I lost 3 inches off my body. I noticed more definition in my arms and legs. My suggestion for you is to measure your body. Also take pictures of yourself. That way you have a more accurate way of tracking your progress.
Hi! It's possible that you have gained muscles and not specifically fat. It's better if you measure yourself and take before and after photos. Also how is your nutrition and are you also doing cardio right after your strength training? I highly recommend HIIT. You can get the Free 7-day program through this link: melissaneill.com/free-7-day-plan/
My struggle is getting the protien in but keeping calories low.
Think like Mel said protein in every meal. Eggs, yogurt, chicken etc protein in your food to up its intake
Yes, it's a struggle when you have calorie and fat macros you want to stay within. Plus it takes awhile for your digestive system to adjust to all the protein. Increasing it significantly can lead to bloating and constipation. It's been a year of me focusing on protein and I am finally getting around 140-150 grams a day with my body agreeing with it and I'm still not at my protein goal.
I've recently started following Plant Based Dads. They have great plant based meals that are high in protein and low in calories, as in 400 calories or less. I made several last week and it's been super helpful.
Chicken breast, boiled or baked eggs, white fish, Greek yougurt and cottage cheese, whey protein isolate powder.
What is a macro????
Melissa, you are spot on. When I started calorie and macro counting 11 months ago, I was shocked as to how little protein I was getting into my diet. I increased my protein intake from 70-80g a day, to 150-200g a day, and I have gone from approx 30% body fat to around 18-22%. It really does work.
Thank you for this great video. My main struggle is the cost of food in the country where I live. Protein powders are also prohibitively expensive. Unfortunately I am finding it difficult to afford a high protein diet. It would be really helpful if the cost aspect would be discussed for those women who, for various reasons, cannot afford it.
Beans and legumes are some of the least expensive protein, and can be added to every meal. Have you tried this? Or do you even like them? If you do, maybe try this. I'm sad to hear about your restrictions but do your best.
Girl did u say 57 years old 😳…u look AMAZING 😍😍😍
Thank you! ❤️❤️
When I eat the amount of protein suggested, and I can fairly easily, my colon gets backed up regardless of eating complex or simple carbs and quite a bit of good fat. How can I eat protein and not have GI issues?
Same :(
And Same ...😢
I take 3 magnesium pills daily and I find that helps and a flax green smoothie
Drink more water.
Probiotics (yogurt or a supplement, krauts. Kimchi), magnesium
Mel,I really think you're doing a marvelous job with your explanation of the amount of protein in the different quantities of food.I think it will be a great help to me. Thanks.
You are so welcome!
You have an amazing spirit. Thank you for sharing this information with us women who are typically looked over and not catered to. Sending positivity and strength your way.🎉🎉
Thank you so much 🤗
Melissa, dear! Every time I hear you about meals, protein, etc. I keep appreciating it. Bcs I use to slide back every time to sugar and carbs. You are waking me up by reminding me again and again about the right nutrition. Thanks.
Love that!
Histamine is my problem, and most of what you shared as a protein source is high in histamine, or releases histamine in the body. So frustrating when the histamine issues resurface in my body. I have to be so careful 😢
Concerning the protein powder, someone recently said these powders are too processed and your body (liver) metabolizes them as sugar, and can cause insulin resistance?
Thank you Melissa !
Always great information. My struggle is balancing protein & low glycemic foods.🎉🎉😢😢😢😢😢
🤗🤗
Thank you for the information!! Going to start this today!
Thanks Melissa, my wife appreciates your breakdown of how much protein you can get from various foods.
Happy to help!
Love love love this channel! Thank you so much Melissa 💖
You are so welcome!
Great information! Thank you
How come people under 170 can't shoot for their goal weight in protein grams? I don't want to eat 160 grams but 140-150 grams is doable.
I mention why in the video - its based on lean mass
I totally trust you Melissa but not the WHO!
Hey Melissa I'm glad that you're guidance for eating includes dairy, in particular cottage cheese and Greek yogurt. I'm finishing my 6th week bootcamp body cleanse at my local gym. The gym owner wants me to sign up for a monthly fee of $140 that includes one personal training a week and a food guide. However I'm deciding this week on if I'll go with his plan or sign up for yours. So far I'm 50/50 decided. I'll have my mind made up soon
Thanks for your interest. You can take our free program quiz to see the best program that fits your needs, to help you decide: melissaneill.com/free-quiz/
Great tips and information! Thank you for sharing all your great knowledge! ❤
You are so welcome!
Thanks for this info, I was falling short on my intake.
Glad it helped!
@@MelissaNeill It does, thanks 😊
My struggle is getting my protein in 140g of plant based protein without going over my allocation of macros. Because plant based protein has higher carbs. I am just feeling like animal protein is not for me. I also don’t consume any processed foods and fake meats at all.
Hang in there! I hope everything gets better. ❤️
How about tofu, other soy foods (the yoghurts are delicious) and chick peas?
Great advice
High protein does require a gradual approach for me. It makes me feel...bloated? And full really quickly. Aldi sells a high protein, chick pea pasta, that I made with chicken breast and used cottage cheese to make an Alfredo sauce. I felt sick afterwards only because I probably should've eaten about 4 fork fulls only, but ate the portion size, which was too much for all that protein! Also, when I make cottage cheese "ice cream," or anything where I add greek yogurt or cc to the ingredients to boost the protein.
Sounds like dairy intolerant
thanx for the great info !
No problem!
Since I upped my protein, I'm putting on weight! I have my carbs and fat right, according to the 30/35/35 rule. Not sure where to go from here.
You can start your journey by using my free 7 day plan melissaneill.com/free-7-day-plan/or join my free masterclass to learn more: melissaneill.com/free-workshop/
I stuggle with lowering my carb intake.
Thanks for another insightful video, Melissa! Over the past couple of months I have increased my protein intake to 100 gr a day in average, with my weight being 120 lbs and my age being 47. I also train cardio about 4 times a week but combined with weights that are challenging for me. I also do solely strength training about 1 hour a week. I am still struggling to eat more protein than I already do without massively increasing my fat and calorie intake. I do not want to put on weight or at least not fat weight. What more should I do to to be able to lose fat and gain muscle?
Love the video. Very informative
Glad you enjoyed it!
Hey Melissa, I just started strength training 2-3 weeks ago and the weight on the scale has gone up 5lbs. I know I really shouldn’t freak out about it… but sometimes I wonder if I’m doing something wrong. Would love to hear your thoughts about this. Thanks!
Same thing happened to me. While I weigh myself, I also measure my body too. Like you I started to do strength training. I also increased my protein consumption. The scale said I gained 5 pounds but I lost 3 inches off my body. I noticed more definition in my arms and legs.
My suggestion for you is to measure your body. Also take pictures of yourself. That way you have a more accurate way of tracking your progress.
Hi! It's possible that you have gained muscles and not specifically fat. It's better if you measure yourself and take before and after photos. Also how is your nutrition and are you also doing cardio right after your strength training? I highly recommend HIIT. You can get the Free 7-day program through this link: melissaneill.com/free-7-day-plan/
Hi Melissa. Is 110g of chicken cooked or uncooked?
Cooked :)
How many grams per kilo, sorry?
What about vegans ?
Yes, all of Melissa’s programs cater to vegans, vegetarians, pescetarians, etc.
👍🌺👍🌺👍🌺
Well for starters I'll ignore anything the who says!!! liars