How can an under-eater get enough protein?
May 28, 2018 11:01 AM Subscribe
Ever since I remember myself, I never had a big appetite. I don't have an eating disorder or any sort of complexes around food, I love and enjoy food very much but in small quantities. I cannot eat large meals or even too frequent small ones and I feel tremendously uncomfortable if I force myself to eat what general guidelines indicate I should be eating for my weight and height. I am concerned however, that my under eating could mean I'm not getting the macronutrients necessary to be healthy.
I'm also not underweight and I'm within the normal BMI range for my height. But according to nutritional guidelines, I am definitely not consuming the required daily amount of protein and I'm concerned if I could be missing out on other nutrients as well.
Based on my height and weight, I should be consuming at least 46gr of protein a day, which I find tremendously hard to do on most days. I usually fall within the 30-35g range of protein per day and unless if I resolve to eating nothing but chicken breasts, I cannot comfortably consumer bigger food quantities to meet this goal.
If i try to start my day by eating 2 eggs for example, which amount to 12gr of protein, they will keep me so full that I will not be hungry until 3-4 pm and even then I will not be able to consume a large enough meal to get around 25-30gr of protein, so I can be on track for the 46 gr goal for the day.
Also, if I eat 2 meals along the lines of egg for breakfast and a chicken breast with sides for lunch, I will not be able to eat yet another full, protein heavy meal for dinner as the above two meals will keep me hyper saturated until bed. I usually eat something light for dinner, like salad or fruit but unless I force myself, there is no way I can stomach another 8gr of protein. Not to mention that if I also consume something high in fiber, which I frequently do because I love vegetables and legumes, I will be full and unable to eat again for even longer.
I have considered increasing my protein intake in smoothie form- I am physically active but nothing crazy, 3 days a week of weights and mild cardio- but besides not being too crazy about the taste of protein powder and overwhelmed by all the different choices out there, I don't know if that could end up being harmful in the long run or if commercial powder protein is if a truly high quality.
While I feel fine physically, and I don't have any signs of a deficiency of sorts, I've read enough to make myself paranoid on whether I'm causing my muscles to waste and preventing my cells from properly regenerating themselves and generally being healthy in the long term.
If you are like me and found something that works or if you're well versed in nutrition matters, I would really appreciate your insight on whether my under eating habits are unhealthy and helpful ways to consume more protein -or other macronutrients I'm not aware of- without discomfort.
I'm also not underweight and I'm within the normal BMI range for my height. But according to nutritional guidelines, I am definitely not consuming the required daily amount of protein and I'm concerned if I could be missing out on other nutrients as well.
Based on my height and weight, I should be consuming at least 46gr of protein a day, which I find tremendously hard to do on most days. I usually fall within the 30-35g range of protein per day and unless if I resolve to eating nothing but chicken breasts, I cannot comfortably consumer bigger food quantities to meet this goal.
If i try to start my day by eating 2 eggs for example, which amount to 12gr of protein, they will keep me so full that I will not be hungry until 3-4 pm and even then I will not be able to consume a large enough meal to get around 25-30gr of protein, so I can be on track for the 46 gr goal for the day.
Also, if I eat 2 meals along the lines of egg for breakfast and a chicken breast with sides for lunch, I will not be able to eat yet another full, protein heavy meal for dinner as the above two meals will keep me hyper saturated until bed. I usually eat something light for dinner, like salad or fruit but unless I force myself, there is no way I can stomach another 8gr of protein. Not to mention that if I also consume something high in fiber, which I frequently do because I love vegetables and legumes, I will be full and unable to eat again for even longer.
I have considered increasing my protein intake in smoothie form- I am physically active but nothing crazy, 3 days a week of weights and mild cardio- but besides not being too crazy about the taste of protein powder and overwhelmed by all the different choices out there, I don't know if that could end up being harmful in the long run or if commercial powder protein is if a truly high quality.
While I feel fine physically, and I don't have any signs of a deficiency of sorts, I've read enough to make myself paranoid on whether I'm causing my muscles to waste and preventing my cells from properly regenerating themselves and generally being healthy in the long term.
If you are like me and found something that works or if you're well versed in nutrition matters, I would really appreciate your insight on whether my under eating habits are unhealthy and helpful ways to consume more protein -or other macronutrients I'm not aware of- without discomfort.
Best answer: If you are feeling well and show no signs of any deficiency, you should relax. Nutritional guidelines are guidelines, not hard and fast rules, and individuals have very different needs.
If a problem arises, I suggest you consult the relevant healthcare practitioners. I was in your situation, until suddenly my periods disappeared. Because my GP had her own eating-issues, her advice was really inappropriate and I decided to go on my own eating more plan based on stuff on the internet, which in retrospect was a really bad idea though my hormonal situation stabilized. I am now absurdly struggling with overweight. I wish I had consulted a nutritionist back then.
posted by mumimor at 11:29 AM on May 28, 2018 [8 favorites]
If a problem arises, I suggest you consult the relevant healthcare practitioners. I was in your situation, until suddenly my periods disappeared. Because my GP had her own eating-issues, her advice was really inappropriate and I decided to go on my own eating more plan based on stuff on the internet, which in retrospect was a really bad idea though my hormonal situation stabilized. I am now absurdly struggling with overweight. I wish I had consulted a nutritionist back then.
posted by mumimor at 11:29 AM on May 28, 2018 [8 favorites]
Response by poster: One detail I forgot to add and won't threadsit any longer, my primary care physician is not very helpful in this matter since I have a healthy BMI and I'm not over or underweight. His advice wasn't very helpful (eat more frequent small meals) since if I could just start eating more I would not be asking him or worry about whether I'm getting enough protein.
I've also come across a lot of conflicting information on how much protein is enough or too much and according to some studies, the is 46gr I mention as my daily goal are the bare minimum to avoid a deficiency but not enough for optimal health.
posted by ariadne_88 at 11:37 AM on May 28, 2018
I've also come across a lot of conflicting information on how much protein is enough or too much and according to some studies, the is 46gr I mention as my daily goal are the bare minimum to avoid a deficiency but not enough for optimal health.
posted by ariadne_88 at 11:37 AM on May 28, 2018
Buy some protein powder. I personally prefer Muscle Milk because it has the most similar texture and flavor to a regular milkshake out of the brands I've tried, but YMMV. I make a shake with almond milk, about 1/2 cup of coffee, chocolate protein powder, and use it to take vitamins in the morning. When mixed, it has the consistency of milk, contains about 32g of protein. Most protein powders are also fortified with nutrients, since you mentioned that as a concern. You can also mix protein powder into Jello pudding or yogurt if you wish. Just don't put it in hot things or cook with it, because the heat denatures the powder.
posted by Autumnheart at 11:56 AM on May 28, 2018 [1 favorite]
posted by Autumnheart at 11:56 AM on May 28, 2018 [1 favorite]
Maybe add in some protein-rich snacks? Trail mix or nuts, greek yogurt, veggie sticks with hummus, apple slices with peanut butter or cheese, edamame, etc.
posted by the return of the thin white sock at 12:40 PM on May 28, 2018
posted by the return of the thin white sock at 12:40 PM on May 28, 2018
Best answer: Make sure you're counting the protein in other foods as well - grains and vegetables contain small amounts of protein (as well as the obvious nuts, legumes, and dairy; fruits not so much). You can do higher protein swaps for foods you eat regularly (choose almonds or peanuts rather than pecans; black and soy beans and lentils are higher in protein than many other legumes; greek vs unstrained yogurt). I'd recommend trying to drink at least some of your protein (I'm thinking just simply milk or a plant-based milk such as soy milk or Ripple, not necessarily focusing on actual protein drinks).
Which protein guidelines are you using? I find the 0.8-1g/kg guideline pretty reasonable - maybe a towards the higher end since you're doing weights.
But I do also think it's worthwhile to pursue this further with your doctor, because the fullness you're feeling for hours after eating pretty darn small amounts of food is somewhat unusual. It sounds a little like gastroparesis, in which case you may benefit from reducing the fat and fiber in your diet and eating very small amounts frequently.
(You are almost certainly missing out on other nutrients as well.. we pretty much all are. As an Actual Registered Dietitian, I don't generally worry about it unless someone is on a weirdly restrictive diet.)
(You are welcome to mail me if you want to talk about this.)
posted by obfuscation at 12:44 PM on May 28, 2018 [7 favorites]
Which protein guidelines are you using? I find the 0.8-1g/kg guideline pretty reasonable - maybe a towards the higher end since you're doing weights.
But I do also think it's worthwhile to pursue this further with your doctor, because the fullness you're feeling for hours after eating pretty darn small amounts of food is somewhat unusual. It sounds a little like gastroparesis, in which case you may benefit from reducing the fat and fiber in your diet and eating very small amounts frequently.
(You are almost certainly missing out on other nutrients as well.. we pretty much all are. As an Actual Registered Dietitian, I don't generally worry about it unless someone is on a weirdly restrictive diet.)
(You are welcome to mail me if you want to talk about this.)
posted by obfuscation at 12:44 PM on May 28, 2018 [7 favorites]
Best answer: One small change - if you find eggs filling but need the protein, move towards egg whites.
The yolks are very satiating and contain a lot of fat (good fat, mind you) and not much protein...by either reducing or removing them, you will likely be able to eat more egg whites and more protein per sitting.
Otherwise - as someone who had to change his eating in order to properly fuel for power lifting (or to taper for a lull), there is a certain amount of "suck it up" that is required to eat differently than your body naturally wants to consume. The goal is not to allow your feelings/instinct to dictate your diet (either positively or negatively) and to override long enough for a new normal to be accepted by your body.
For me, this typically takes about a hard month of either eating a meal that I just do not want or to skip a meal I really do want. The good news - after that period, the changed version of whatever you're eating really does set in. So - my advice if this is a priority and a dietitian has told you that you are indeed likely deficient is to grab a calendar, count back 31 days, and commit to eating some nuts/seeds/chicken/whatever in between meals no matter how you feel for that period. It *will* get easier, I promise.
posted by notorious medium at 12:57 PM on May 28, 2018 [2 favorites]
The yolks are very satiating and contain a lot of fat (good fat, mind you) and not much protein...by either reducing or removing them, you will likely be able to eat more egg whites and more protein per sitting.
Otherwise - as someone who had to change his eating in order to properly fuel for power lifting (or to taper for a lull), there is a certain amount of "suck it up" that is required to eat differently than your body naturally wants to consume. The goal is not to allow your feelings/instinct to dictate your diet (either positively or negatively) and to override long enough for a new normal to be accepted by your body.
For me, this typically takes about a hard month of either eating a meal that I just do not want or to skip a meal I really do want. The good news - after that period, the changed version of whatever you're eating really does set in. So - my advice if this is a priority and a dietitian has told you that you are indeed likely deficient is to grab a calendar, count back 31 days, and commit to eating some nuts/seeds/chicken/whatever in between meals no matter how you feel for that period. It *will* get easier, I promise.
posted by notorious medium at 12:57 PM on May 28, 2018 [2 favorites]
Are you counting the protein you’re consuming when eating legumes (you mentioned them) and other things during the day - have you ever tried keeping a food diary and then trying to add up the total amount of protein you eat in a day? You may be absolutely fine, but if you’re worried a consultation with a registered dietetician wouldn’t hurt, either.
posted by coffee_monster at 1:11 PM on May 28, 2018
posted by coffee_monster at 1:11 PM on May 28, 2018
I really like the "for goodness shakes" ultimate protein drink. It's delicious chocolate and has 40g of protein as well as other good stuff. They do lower protein ones too or you could have similar every few days or so.
posted by JonB at 1:57 PM on May 28, 2018
posted by JonB at 1:57 PM on May 28, 2018
I have the same issue. One thing I noticed is that when I started lifting weights (starting strength program, for me) I just got hungrier and didn't have to force myself to eat. Also, protein-type foods looked better and junk food looked gross. That all just happened naturally.
But, I'm not very consistent about sticking to the program, so it's off and on. Long story short, maybe try more exercise and see if the diet follows instead of forcing the diet?
posted by ctmf at 2:06 PM on May 28, 2018
But, I'm not very consistent about sticking to the program, so it's off and on. Long story short, maybe try more exercise and see if the diet follows instead of forcing the diet?
posted by ctmf at 2:06 PM on May 28, 2018
Don't worry about the guidelines, everyone's metabolisms are different and they're just that, guidelines for average people. My appetite changes depending on how much exercise I've been doing. I tend to eat more protein when I'm doing more exercise to encourage muscle growth.
If you find that your body is where you want it to be, just keep doing what you're doing.
posted by just.good.enough at 2:36 PM on May 28, 2018 [3 favorites]
If you find that your body is where you want it to be, just keep doing what you're doing.
posted by just.good.enough at 2:36 PM on May 28, 2018 [3 favorites]
Best answer: I honestly was you in my 20s. I was eating until I was satisfied, was generally healthy and active, but was skinny and lower-weight than average. I had one well-meaning doctor express concern over that, and it freaked me out - and I started analyzing my weight and caloric intake and making myself a little nuts. Finally I spoke with a nutrition counselor at my college; mentioning that I was underweight.
She studied me. "Do you get sick a lot?"
"no."
"And do you have enough energy?"
"...Yeah."
"Well, then don't sweat it," she said. "God has just ordained that you're supposed to be like this." She explained that the tables about "recommended caloric intake" and such were really generalized, and that they should be secondary concerns to how you feel in your own body. The only thing she said to watch out for is if I got super-severely ill, I"d have to be careful to try to get some food down me so I didn't go all the way into being malnourished. But otherwise, she said, it is what it is.
You feel fine physically, and 2 servings of protein is actually right about what people say you should do. I say, don't mess with success. As long as you're getting enough fruits and veggies as well, instead of having the only other thing you eat be, like, Cheetos, then you're fine.
posted by EmpressCallipygos at 4:08 PM on May 28, 2018 [6 favorites]
She studied me. "Do you get sick a lot?"
"no."
"And do you have enough energy?"
"...Yeah."
"Well, then don't sweat it," she said. "God has just ordained that you're supposed to be like this." She explained that the tables about "recommended caloric intake" and such were really generalized, and that they should be secondary concerns to how you feel in your own body. The only thing she said to watch out for is if I got super-severely ill, I"d have to be careful to try to get some food down me so I didn't go all the way into being malnourished. But otherwise, she said, it is what it is.
You feel fine physically, and 2 servings of protein is actually right about what people say you should do. I say, don't mess with success. As long as you're getting enough fruits and veggies as well, instead of having the only other thing you eat be, like, Cheetos, then you're fine.
posted by EmpressCallipygos at 4:08 PM on May 28, 2018 [6 favorites]
First, if you are at a healthy weight and feel good physically, it’s likely that the way you’re eating is working for your body.
I also agree with the recommendations to track your protein more carefully for a couple days - you mention eating two eggs for breakfast as 12 grams of protein, which is correct, but are you also eating something like toast? The bread I have in my house right now (sprouted wheat from Trader Joe’s) has 3 grams of protein per slice. Half a cup of mushrooms has about a gram of protein; an ounce of spinach also has about a gram. If you have coffee with a quarter cup of milk in it, that’s another 2g or so.
posted by insectosaurus at 4:38 PM on May 28, 2018
I also agree with the recommendations to track your protein more carefully for a couple days - you mention eating two eggs for breakfast as 12 grams of protein, which is correct, but are you also eating something like toast? The bread I have in my house right now (sprouted wheat from Trader Joe’s) has 3 grams of protein per slice. Half a cup of mushrooms has about a gram of protein; an ounce of spinach also has about a gram. If you have coffee with a quarter cup of milk in it, that’s another 2g or so.
posted by insectosaurus at 4:38 PM on May 28, 2018
Writing a food diary for 3 - 5 days would be very beneficial I think. Then you can break it down using (legit, not 'My Fitness Pal') nutrient value tables. The downside of this is that you have to weigh everything you eat and you may have to pre-prepare your foods for work etc. but its one of the only ways to get a true idea of the macronutrients you are eating. The protein in rice, bread, milk etc. does add up. You might be surprised once you see all the numbers.
If you are looking for a simple way to get more protein a smoothie is a good idea, but I wouldn't bother with protein powder. It's just not necessary for a regular gym goer. Get some plain yoghurt (greek if you decide you really do need the extra protein and fat, but I just get regular natural yoghurt) and blend it up with some fruit and veggies.
posted by BeeJiddy at 4:42 PM on May 28, 2018 [2 favorites]
If you are looking for a simple way to get more protein a smoothie is a good idea, but I wouldn't bother with protein powder. It's just not necessary for a regular gym goer. Get some plain yoghurt (greek if you decide you really do need the extra protein and fat, but I just get regular natural yoghurt) and blend it up with some fruit and veggies.
posted by BeeJiddy at 4:42 PM on May 28, 2018 [2 favorites]
Will numbers help calm your paranoia? My annual physical includes blood tests either albumin or prealbumin, which are markers for protein and malnutrition. I'm not sure if it's part of the standard panels or if my docs just add it because I'm scrawny but you could ask them to include it next time for peace of mind.
posted by yeahlikethat at 7:40 AM on May 29, 2018
posted by yeahlikethat at 7:40 AM on May 29, 2018
See whether you like chia seeds – if it turns out you do, they're a fantastic source of protein and nutrition even in small quantities. Buy some dry seeds and mix them into any of your favorite liquids (for example, whole milk is delicious, or any kind of juice). Stir frequently in the first minute or two; then stir every couple of minutes for a while; then drink.
posted by kalapierson at 10:27 PM on May 29, 2018
posted by kalapierson at 10:27 PM on May 29, 2018
This thread is closed to new comments.
posted by FencingGal at 11:19 AM on May 28, 2018 [10 favorites]