Hi all, I’m 5’4 and 170 lbs. 27F. I’ve always lost weight but then gained it back again. Due to doing extreme weight loss things like eating very little and working out like crazy (not sustainable). I was recently diagnosed with PCOS and I want to try and lose the weight permanently. By doing it steadily and in a sustainable way.
I’ve gotten into cooking and have been focusing on eating whole foods, more veggies, more protein, less sugar, etc. I’ve also been walking everyday.
However, I’ve heard from people and also read online if I don’t have a minimum of 1 g of protein per pound I weigh, I will essentially be losing a mix of muscle and body fat and not just body fat (which I have a lot of).
I’ve been struggling to have 170g of protein/day along with being in a calorie deficit. The only way I’ve been managing this is having 3 protein shakes a day. I don’t like this since Whey protein has been giving me acne and I prefer eating meals. I also don’t like the majority of my calories/protein is coming from protein shakes rather than whole foods.
So my questions are: 1. Do I really need to be having around 170g of protein/day in order to lose majority body fat? 2. If the first answer is yes, how can I incorporate more protein while still being in a calorie deficit, without so many protein shakes?
I’m aiming for 1,500 calories per day. I burn about 500 calories per day from moving around/walking so I’ll eat around 2,000 calories per day.
I’m okay still having protein shakes, but my goal would probably just to have 1 a day. My protein shake is 1 scoop whey protein (24g/120c), 1 scoop of orgain collagen peptides (19g/80c), and a cup of Lactaid (8g/110c). So total is 51g of protein and 310 calories.
Thank you very much!
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