getting your protein (eating disorder style)
this post aims to educate on how much protein a person needs, why itโs important to have enough, what low-calorie foods to eat for protein, and a few simple recipes for each food.
the average person needs a minimum of .8 grams of protein per kg of weight (or .36 grams of protein per pound) so as not to have a protein deficiency.
a 45kg/100lb person needs at least 36 grams of protein per day
a 54.5kg/120lb person needs at least 43.2 grams of protein per day
a 63.5kg/140lb person needs at least 50.8 grams of protein per day
a 72.5kg/160lb person needs at least 58 grams of protein per day
a 81.5kg/180lb person needs at least 65.2 grams of protein per day
a 90.75kg/200lb person needs at least 72.6 grams of protein per day
a 113.3kg/250lb person needs at least 90.6 grams of protein per day
a 136kg/300lb person needs at least 108.8 grams of protein per day
signs of protein deficiency include:
Low energy levels and fatigue
Poor concentration and trouble learning
Moodiness and mood swings
Muscle, bone and joint pain
Blood sugar changes that can lead to diabetes
and since the vast majority of people on here do not seem to be getting their protein (myself included), here are some high-protein, low-calorie foods (with a recipe to make it!)
๐ฅ in 1 cup of unshelled soybeans, there is: 107 calories, 10 grams of protein, 8 grams of fiber, 13 milligrams of sodium, and 2 grams of fat
ย ย ย to cook: boil until the soybean pods start to float, drain, then add salt (107 calories)
๐ฅ in 6 ounces of firm tofu, there is: 140 calories, 16 grams of protein, 0 grams of fiber, 0 grams of sodium, and 8 grams of fat
ย ย ย to cook:ย slice into small cubes and stir-fry with spray-oil, soy sauce, and vegetables (broccoli and carrots work good and are both super low-cal! the whole meal is 200 calories if you use 1 cup of each vegetable)
๐ง in 4 egg whites, there is: 68 calories, 14 grams of protein, 0 grams of fiber, 219 milligrams of sodium, and 0 grams of fat
ย ย to cook:ย preheat small pan with a little spray oil. separate the egg whites and yolks with your fingers, then discard the yolks (or use for someone elseโs meal). cook the egg whites on medium heat until firm, scrambling occasionally. add salt and pepper to taste, and eat on 1 slice of bread (158 calories with a 90 calorie slice of whole wheat bread)
๐ง in 1 cup of skim milk, there is: 90 calories, 8 grams of protein, 0 grams of fiber, 130 milligrams of sodium, and 0 grams of fat
ย ย ย to cook:ย eat with 1 cup of plain cheerios and 1 packet of sugar substitute for a 190 calorie breakfast!
๐ง in 5.3 ounces of low-fat greek yogurt, there is: 150 calories, 12 grams of protein, 0 grams of fiber, 60 milligrams of sodium, and 4.5 grams of fat
ย ย to cook:ย put plain yogurt in a bowl with ยฝ cup of any berry and one packet of sugar substitute. stir and enjoy (200 calories or less)
๐ in 4 ounces of baked chicken breast (boneless and skinless), there is: 110 calories, 23 grams of protein, 0 grams of fiber, 180 milligrams of sodium, and 3 grams of fat
ย ย ย to cook:ย preheat oven to 190C/375F. spray baking pan with spray oil. rub chicken with salt, pepper, and garlic powder. put the chicken in the pan and cover with a piece of tin foil. bake for 40 minutes (110 calories)
๐ in 3 ounces of yellowfin tuna canned in water, there is: 99 calories, 22 grams of protein, 0 grams of fiber, 288 milligrams of sodium, and 1 gram of fat
ย ย ย to cook:ย drain can, then add low-fat greek yogurt, lemon juice, low-fat mayo, apples, pickle juice, or cucumber (thereโs a million different things you can add, so experiment! 150 calories or less)
so there we go! make sure youโre eating enough goddamn protein, for faster weight loss, and a healthier body!
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