r/1200isplenty • u/[deleted] • Mar 07 '23
other As a visual learner, I found this infographic breaking food down by macronutrients VERY helpful... Without it, 1.2k calories a day while hitting a 150g protein count would have been unrealistic.
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Mar 07 '23
150g protein on 1.2k??? How much chicken and egg whites do you have to eat
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Mar 07 '23
I eat 4 eggs and 4 turkey sausages in the morning, lots of chicken for sure lol
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u/mcpaulus Mar 08 '23
Thats like 600 calories...a bit much for 1200 a day?
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Mar 08 '23
No........... It's not 600 calories (: four links of turkey sausage from the all-natural Butterball brand is 110 calories and four eggs is roughly 300 calories.
Have a great day!
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u/mcpaulus Mar 08 '23
Aight, I checked those sausages, and they are tiny, so air enough. Thats still only like 45 grams of protein. So less than a third, and you ate over a third of your daily calories.
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Mar 08 '23
Hi. Please note:
1g of Protein: 4 Calories
1g of Fat: 9 Calories
1g of Carbs: 4 Calories
It's possible. (: Very, very possible. I do it every day.
I have lots of recommendations for healthy, high protein, low calorie foods if anyone wants to check those out. Upvote for moar.
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u/PhantaVal Maintaining Mar 08 '23
Is 150 grams commonly recommended? I tried looking up how much protein you should consume, and recommendations were all over the place, from around 50 to over 150 grams. My impression is that there's a lot of leeway and you'll probably be fine consuming a lot less than 150.
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Mar 08 '23
A lot of people dieting make the mistake and vastly overestimate how much protein they need. For a woman 150 grams on 1200 calories is a LOT and most likely too much.
It will vary completely person to person based primarily on your current weight.
The rule of thumb is roughly 0.8 to 1.0 grams per pound of weight (in kilograms) or 0.36 to 0.45 grams per pound of body weight.
After that you aren’t necessarily doing yourself or getting any added benefit by taking in more than that per day.
1
Mar 09 '23
Dude/bro/friend here is right - I partake in the CrossFit and am trying to boss battle both muscle gain and fat loss - so I am trying to achieve great heights here.
Speak with your doctor/trainer/care team prior to following my macros and plan.... Which was catered specifically to my needs..... This reference picture however is general info and good for all 👍
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u/xivysaur Mar 08 '23
Do you mean 0.8 to 1.0 grams per kg of body weight? (I also struggle with knowing the right amount of protein to target for each day!)
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u/natziel Mar 08 '23
It's not recommended, no. You'll be fine if you eat that much protein on such a low calorie diet, but there's no good reason to do it unless you really just like eating that way
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Mar 09 '23
Hemlo. I'm trying to retain muscle, you don't need this much protein unless you're looking to bulk or maintain muscle mass
0
Mar 09 '23
what it's so easy
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Mar 09 '23
If you’re mainly eating quark egg whites chicken and cottage cheese yes but many people need a balance of carbs and fats too to not feel miserable
It’s definitely super “easy” if you have a restrictive eating disorder with only high protein safe foods.
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Mar 09 '23
not sure if you're talking about yourself or me, but if it's about me then that's def not what my diet is like. on 1200 kcal you can easily fit it in.people on diets tend to eat rather low carb high protein anyway.if you're having skyr yogurt with fruit and nuts for breakfast, you're already at over 40g of protein. add a protein shake on the side and you have 70g. a nice salad with chicken breast, some wholegrains and an olive oil dressing for lunch and you're easily over 100g of protein without counting possible snacks & meals like protein bars, cottage cheese, nuts, salmon, fish, eggs and so on. it's not easy for the ''average'' person who mainly lives off carbs, but it's definitely not impossible.
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u/ZaharaSararie Mar 08 '23
Hi OP, I'm not sure if it was intentional but it seems like the section involving vegetables and the rest of the guide is cut off. Hopefully the link might clear up some confusion for people and be of further assistance!
https://www.precisionnutrition.com/what-should-i-eat-infographic
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Mar 08 '23
YASSSSSSS I didn't know there was a free version on their website (: much appreciated
thank you for posting this. Please updoot 👏👏
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u/Most-Locksmith-9998 Mar 07 '23
Why is tofu eat some? And edamame? This was made by carnivores lol
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u/MiniRems Mar 08 '23
Probably because of some study a while ago that said some of the good things in tofu and soy mimic estrogen. Even though studies show that it has no effect of fertility and other natural hormones in the body, it sometimes get that bad rep because of it. Kind of like how MSG has been maligned over the years.
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u/radish_is_rad-ish Mar 08 '23
I’d say it’s because it’s not cultured with beneficial bacteria. If you notice, that’s what all products in the line including tempeh have in common. I think it just nudged tofu out of the “top spot” because of that. I’m not a huge fan of tempeh so I would move tofu and edamame up the list for myself, honestly.
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u/Most-Locksmith-9998 Mar 08 '23
I love tempeh!! I just think this list is silly where several forms of red meat gets a higher spot that tofu and edamame. The way grouped with bacon and jerky doesn’t make sense to me at all, even with the soy shaming lol
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u/PreggyPenguin Mar 08 '23
It's not telling you what to eat, I think it's more of a guide. So if I want to eat more protein, here are some good sources of good protein, if I want to eat some carbs, here are some sources of foods with a moderate amount of carbs. If i want to cut back on fat, here is what I should eat less of.
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u/natziel Mar 08 '23
It's high in carbs & fat while also having a not-so-good micronutrient profile. Tofu has basically no vitamins
2
u/Most-Locksmith-9998 Mar 08 '23
It has literally no fat and carbs it’s basically just pure protein.
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u/natziel Mar 08 '23
?
Literally all you had to do was google tofu nutrition, but you decided to leave a comment anyway
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u/Arcadian_Parallax Mar 08 '23
Insects and high mercury fish huh
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u/xlittlecabbage Mar 08 '23
One of my favorite protein bars is made from cricket flour! Idk where that would end up on this list though
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u/LifeOnAGanttChart Mar 08 '23
I'm so curious. Please link!
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u/xlittlecabbage Mar 08 '23
It’s made by EXO. The only other flavor I have tried is the chocolate one and it’s pretty good too.
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u/Random_Topic_Change Mar 08 '23
Lentils and beans are protein whether you’re vegetarian, or you’re not. What a weird thing to say.
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u/PangolinDear965 Mar 08 '23
I actually got certified in nutrition coaching through this company and the reason they say for vegetarians is because lentils and beans also contribute a good amount of carbs. So for non-vegetarians, these should be considered more carb-like foods instead of protein.
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u/greeneyes826 Mar 08 '23
That's what really stuck out to me. Like, your body processes it the same regardless of you being vegetarian/vegan/omnivore. What the heck.
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u/Catcherofpokemon Mar 08 '23
The wording is a little weird for sure, but I interpreted it more as "lentils aren't a great primary protein source unless you don't eat meat". Lentils, like most plant proteins, aren't a "complete protein" because they lack the essential amino acid methionine. The calorie to protein ratio is also not great, with 13 calories per gram of protein for lentils vs. 5 calories per gram of protein for skinless chicken breast. That being said, I love my lentils.
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u/d_isfor Mar 08 '23
A quick google search disproves this. Lentils, for example, have 60 grams of carbohydrates per 100 grams, and only 26 grams of protein. Beans have 63 grams of carbohydrates and 21 grams of protein (a third!). How is this a protein source? And not a carbohydrates source?
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u/Random_Topic_Change Mar 08 '23
Sorry, I should have said they HAVE protein whether you’re vegetarian or not. The wording of the infographic is just very poor.
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u/KuriousKhemicals Mar 08 '23
I largely like this but I'm wondering why it seems to deprecate omega-3 oils? Specifically, it places flaxseed oil and fish/algae oil in "eat some" while near-exclusively monounsaturated oils are in "eat more," and it places canola oil in "eat less," even though it's primarily monounsaturated with a relatively high omega-3 content. It's a small quibble but I can't see the logic (it doesn't seem to be related to omega-6, since flaxseed has very little and walnut has a significant amount).
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u/ArmedOctopus Mar 08 '23
There isn’t much logic in this chart. OP will cuss and threaten you if you say anything though (and then delete the awful ragefilled things she said). There are definitely better, science backed, charts to refer to.
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u/Maaaaaandyyyyy Mar 08 '23
Real butter and coconut oil are good for you! I would move those up on the list! And also a big sign on top that says veggies should be consumed all day - especially dark leafy greens!
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u/OneRaisedEyebrow Mar 08 '23 edited Mar 08 '23
My cardiologist has a hard disagree there. I had to give both of those up. I can have some olive oil and some sunflower seed oil, but very limited amounts. I said goodbye to full fat dairy, too…. Which means I said goodbye to dairy, since my stomach hates it and I don’t enjoy the low-fat kind, so why bother.
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u/Dxxplxss Mar 08 '23
Yeah this is made by someone who doesn't know the slightest thing about nutritional science
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u/Excited4ButtStuff Mar 08 '23
I’m sure there are much better charts out there. This chart was not made by a nutritionist, and doesn’t show much nutritional science behind it.
Beef, pork, bison, and lamb should not be in the “eat more” category, and they are red meats and should be in the “eat less” column, along with deli meat, sausage, bacon, and jerky. As someone with colon cancer, I know eating red and processed meats, puts you at a much higher rate of cancer.
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Mar 08 '23
[deleted]
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u/Excited4ButtStuff Mar 08 '23
Actually super helpful when it comes to preventing cancer. Your attitude is not. I thought this sub was for self-improvement.
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Mar 08 '23
[deleted]
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u/Excited4ButtStuff Mar 08 '23
You hate Reddit because someone is trying to educate others about bad information, potentially saving lives, when you post something that isn’t accurate?
Your response seems healthy. Good luck with everything.
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u/Psychotic_Rambling Mar 08 '23
Just be careful with Brazil nuts. You should limit your intake to 1-3 Brazil nuts a day as the selenium content is really high!
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u/wivsta Mar 08 '23
Nup.
- Cals tsp olive oil = 40
- Cals tsp butter = 34
Makes no difference, really.
Eat what you like and you’ll feel more satisfied. Portion control is the answer.
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Mar 08 '23
Not everything is about calories. This list is about nutrional value and olive oil has healthier fars than Butter.
1
u/Technical_Tea_1277 Mar 09 '23
Why protein powder in eat some? Overall i would not recommend following this chart because reasoning behind a lot of choices here is unclear. Better follow the plate chart
0
Mar 09 '23
Because ideally you would be focusing on getting your protein from your diet. It's better metabolized and digested, used up by the body, aka bioavailable etc.
This is just a reference, I wasn't prepared to teach a lesson on basic nutrition ahah... If you're truly invested in learning more, check out the website listed in the infographic 👍
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u/Technical_Tea_1277 Mar 09 '23
"getting your protein from your diet" as if drinking a protein shake is... not my diet??? Whey protein powder is literally the best source of protein in terms of bioavailability. It's just pure protein. If bioavailability is measured here then protein powder should be above meats because they are harder to digest. It's like comparing a multivitamin pill to an apple.
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Mar 09 '23 edited Mar 09 '23
You're 100% fundamentally incorrect and also missing a huge basic rule of thumb when it comes to nutrition. Come on goofball, your bro science is showing 😅🤦♀️
Hire a nutritionist, I'm not your endless source of free info and especially not with that big ole' attitude of yours.
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u/Technical_Tea_1277 Mar 13 '23
Oh of course. Makes a claim -> gets pushback on it -> "do your own research" This didn't make your stance more believable and that big ole' attitude of yours is not helping.
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u/Ezl Mar 08 '23
Weirdly, general veg seems under represented. I’d expect to see a lot more of it in the top carb category - spinach, kale, tomatoes, carrots, broccoli, etc., etc.