Most of us know the answer to that when we think about weight loss; we want more (food) energy, quicker and better.
How much protein do we need?
Although the amount of “left over” protein you store is an individual issue and depends on several other factors, generally recommended amounts are:
0.8g / kg OR 0.8g / lbs
Your body weight is adjusted to your height so that the weight is the same; use the formula below.
Height adjustment = 2·oosify(your weight in pounds x 0.8) + 1·women getting on a scale ever = 1.65
Your Protein Needs
Your body has a baseline protein need of about.8/kg depending on your size and composition.
But, this depends on your minerals and health as well. If you lead a sedentary lifestyle your need will drop, but those who exercise and have normal or slightly elevated BMI’s (body mass index) will need less protein.
Base-line protein = need x 0.8
So, if you are 25 and a member of theirm where you are working towards a goal of 105 lbs and have been working out, the following would be your protein needs:
Base-line Protein = 105 x 0.8 = 132g
For the individual who works out in a competitive sport or recreational program this needs to be increased to one of two conclusion. Either you are hitting your goal at the one rep per set or two rep per set. No more than five total for a full set.
All of this would require a great amount of food because you are working out and breaking down your muscle fibres. The following is an example of a recommended diet.
Day One
BreakfastYou can eat 1 whole egg, 2 tablespoons of oatmeal or a half of a cup of dry cereal wheat only. It is important to know that a half of a cup of dry cereal wheat only is 160 calories so you will be eating around 2/3 of the daily recommended amount.
SnackThis is the smallest of the day, containing 15 grams of protein. This needs to be followed up with a minimum of 2 cups of low fat milk which is unparalleled in the market to day as far as protein is concern.
LunchThe following is a Turkey Sandwich which is the highest in protein with at least 17 grams in 1 single 6 inch bread! This will be followed up with 1 cup of fresh tomatoes which are also a minimum for the protein needs. One can add extra tomatoes to this meal (as it increases protein content) by simply adding a half of a cup to the already contained tomatoes.
After this you have a medium bowl of Ben & Jerry’s topped with some fresh strawberries.
Day Two
Breakfast2 whole eggs, oatmeal, 2 tablespoons of peanut butter, honey to top this off. This will be followed up with a alive orange colored omelet (this is the way to do it for the turkey sandwich)
SnackA small handful of mixed almonds.
LunchA half turkey sandwich.
SnackA portion of Nitrate-free chili. This needs to be added to your diet program.
DinnerA portion of any & every day cold white & wild rice. This needs to be consumed within 20 minutes of waking up.
Day Three
BreakfastA cup of whole-wheat toast with 1 whole egg. This will be followed up with a can of low sodiumtered Beano.
SnackA banana
LunchA quarter turkey sandwich. This can be accompanied by a half cup of baby carrots.
SnackAnother banana
Lack of EnergyA cup of skim milk
DinnerA small bowl of lentil soup. This can be eaten for breakfast but you will need to add buckwheat which can be bought from any local super markets. This is extremely toxic so it needs to be avoided. Instead it would be much better to try Green & Black Foods.
Day Four
BreakfastA cup of whole-wheat toast with 1 whole egg. This will be followed up with a can of low sodiumtered Beano.
SnackA small handful of mixed almonds.
LunchA quarter turkey sandwich. This can be accompanied by a cup of natruoggled grain dip.
SnackA banana
DinnerA portion of any & every day cold white rice. This needs to be consumed within 20 minutes from waking up.
Day Five
BreakfastA cup of strawberries and mixed nuts. This will be followed up with 1 cup of natruoggled grain dip. SnackA banana
LunchA turkey sandwich. This can be accompanied by a cup of low sodium milk.
SnackA handful of baby carrots.
DinnerA portion of red bell peppers cooked in olive oil.
