What does 100-150 gr of protein look like?

[ThinLisy]

I'm getting ready for p3. I'm very nervous as I never have enough protein available (pescetarian and really don't like lots of fish)
So, I'm doing my homework! Maybe it will be helpful for some of you who wonder how much is what we need to eat... I now that for P3 we require to eat between 100-150 gr of protein per day so in terms of real food here goes

Meats
Beef (6 oz.) – 54 grams
Turkey, breast (6 oz.) – 51.4 grams
Pork Chop (6 oz.) 49 grams
Turkey, dark meat (6 oz.) – 48.6 grams
Hamburger (6 oz.) – 48.6 grams
Chicken, dark meat (6 oz.) – 47.2 grams
Tuna (6 oz.) – 40.1 grams
Broiled Beefsteak (6 oz.) – 38.6 grams
Chicken, breast (6 oz.) – 37.8 grams
Ham (6 oz.) – 35.4 grams
Salmon (6 oz.) – 33.6 grams

Dairy/Eggs
Cottage cheese (1 cup) – 28.1 grams
Yogurt, low fat (1 cup) – 10.7 grams
Skim milk (1 cup) – 8.3 grams
Whole milk (1 cup) – 8 grams
American cheese (1 oz.) – 7 grams
Soymilk (6 oz.) – 6.7 grams
Egg (1 large) – 6.3 grams

Meat Substitutes, Beans and Legumes, Nuts
Veggie Burger (6 oz.) – 51.4 grams
Tofu (6 oz.) – 13.8 grams
Peanut Butter (2 Tbsp.) – 8.1 grams
Almond Butter (2 Tbsp.) – 7 grams
Lentils (1/2 cup) – 9 grams
Split Peas (1/2 cup) – 8.1 grams
Kidney Beans (1/2 cup) – 7.6 grams
Sesame Seeds (1 oz.) – 7.5 grams
Black Beans (1/2 cup) – 7.5 grams
Garbanzo Beans (1/2 cup) – 7.3 grams
Green Peas (1/2 cup) – 4.1 grams

Fruits and Vegetables
Orange (large) – 1.7 grams
Banana (medium) – 1.2 grams
Green Beans (1/2 cup) – 1 gram
Carrots (1/2 cup) – .8 gram
Apple (large) – 0 grams

[belfrybat]

Originally Posted by ThinLisy

I'm getting ready for p3. I'm very nervous as I never have enough protein available (pescetarian and really don't like lots of fish)
So, I'm doing my homework! Maybe it will be helpful for some of you who wonder how much is what we need to eat... I now that for P3 we require to eat between 100-150 gr of protein per day so in terms of real food here goes

Just curious where you came up with that? It's not on Dr. S' protocol -- he just says to go back to regular eating but no starches or added sugar for three weeks. Unless someone is in extreme fitness training, the rule of thumb is .8 grams of protein per kilo of weight.

For example, my protein needs are 70-75 grams a day based on weight/ activity level, so that is what I aim for in P3. I know for sure that if I eat more protein than my body needs, it raises insulin levels which then puts on weight on diabetics and non-diabetics alike. It seems counterproductive to me to add more protein or carbs than our bodies need.

[Arctic_Mama]

Yes, I also do better with high fat and moderate protein, I don't aim for 100+ grams a day unless I'm pregnant

[metqa]

According to the idea that protein needs are .8 x Kilo of body weight, 100g of protein.
would be for a person who is 125Kilos, that's like a 275lb person

I think you are getting 100g of protein mixed up with 100g weight of meat, which was the prescribed amount of MEAT for P2, but that is not anywhere near 100g of actual protein.

A 130lb person would need a bit less than 50g of protein, and 6 oz or 200g of Beef would give that much protein.

[C'Marie]

In P3 I aim for 80-100g of protein and about that in fat, and very few carbs only coming from veggies and very little dairy until I am stable. Take your time.

I notice on your list you include legumes as a protein source. Good to know, but for P3 they include starch so most of us leave them off until P4. Same with peanut butter. Other nut butters seem to be ok in moderation. I leave all nuts off until I am stable or I pay for it quickly.

[metqa]

C'marie, do you exercise?

Reason I ask is that the protein need minimum I mentioned is for a sedentary adult, who eats SAD amount of carbs, but protein would be higher for someone exercising, and also for someone who is cutting carbs.
So if you are low carbing and relying on ketosis to provide your sugars then Yeah, you would need more protein to make up for it, and that could be as high as 100g.

In P3, you are limited in starches and sugar but not necessarily carbs, so the protein needs won't be as high as with low carber or exercisers.

[ThinLisy]

Originally Posted by belfrybat

Just curious where you came up with that? It's not on Dr. S' protocol -- he just says to go back to regular eating but no starches or added sugar for three weeks. Unless someone is in extreme fitness training, the rule of thumb is .8 grams of protein per kilo of weight.

For example, my protein needs are 70-75 grams a day based on weight/ activity level, so that is what I aim for in P3. I know for sure that if I eat more protein than my body needs, it raises insulin levels which then puts on weight on diabetics and non-diabetics alike. It seems counterproductive to me to add more protein or carbs than our bodies need.

Dr.S didn't mention that as he did't establish many other things either. However if you search and search, as I have done it you will notice that the people with most success stabilizing suggest to up your protein intake 2 or 3 times more than in P2... so if you do your math you will find that during P2 you will normally eat 50gr of protein... meaning P3 should be around 100-150. Why? My guess is that according to his science during P3 your body should/could reshape and that's a role played by Mr/Mrs. Protein.

I'm not saying that one should do this, I just posted this because I wanted to know and thought somebody else could be interested as well.

Originally Posted by C'Marie

In P3 I aim for 80-100g of protein and about that in fat, and very few carbs only coming from veggies and very little dairy until I am stable. Take your time.

I notice on your list you include legumes as a protein source. Good to know, but for P3 they include starch so most of us leave them off until P4. Same with peanut butter. Other nut butters seem to be ok in moderation. I leave all nuts off until I am stable or I pay for it quickly.

Yes thank you. I do keep in mind that about legumes. I just have it there for future reference.

[C'Marie]

I don't exercise much. I have a bum hip. I do therapy sometimes. The protein grams I am referring to is not weight, but grams of protein nutrition. Sometimes I go as high as 140 grams. Minimum is 80. I was talking about just starting out P3 the first bit and getting stable. Sorry if that wasn't clear
I start out P3 by doubling protein at each meal lunch and dinner and adding 2-3 eggs for breakfast.

I am a sedentary adult, LOL but I do eat one piece of fruit carbs even in P3. I don't use ketosis as a general rule because of the fruit.

Originally Posted by metqa

C'marie, do you exercise?

Reason I ask is that the protein need minimum I mentioned is for a sedentary adult, who eats SAD amount of carbs, but protein would be higher for someone exercising, and also for someone who is cutting carbs.
So if you are low carbing and relying on ketosis to provide your sugars then Yeah, you would need more protein to make up for it, and that could be as high as 100g.

In P3, you are limited in starches and sugar but not necessarily carbs, so the protein needs won't be as high as with low carber or exercisers.