My Fitness Pal or Calorie King
These two sights will break it down for you.
Instead of using them, I just look up each food item up, if I don’t know. As with everything, when you do it enough, you eventually remember how many gram of protein, fat and carbohydrates are in foods that you constantly consume.
My wife uses CalorieKing for some reason.
Good Protein Rule of Thumb.
For the most part 28 gram (approximately 1 oz) of meats and cheeses yields 5 - 6 gram of protein.
Thus, for someone trying to consume 30 gram of protein, you need to consume around 140 grams/5 oz of meat or cheese.
The fats in meats and cheeses varies dependent on if you purchase low fat or high fat.
The Number of Grams/Ozs
Yes, you need to know the number of grams/oz in the steak.
If you want to consume a steak with 30 gram of protein, you work backwards.
Divide 5 - 6 (approximate amount of protein in 28 grams/1 oz of meat) into 30 gram of steak protein.
That means you need to consume approximately 5 - 6 oz of steak per meal.
Meats: It depends on the fat percentage in the meat. Some meats are quite fatty while some aren’t.
When it comes to cheeses and eggs, the Protein:Fat Ratio is very close.
Large Egg: 6 gram of Protein and 5 - 6 gram of fat. Cheeses are similar.
[quote=“StarRRT, post:14, topic:98886”]Are there any examples of menus for this?
There are some menus on some of the Ketogenic online sights that you can find.
20 gram is really low, which is fine. For most, myself included, less that 50 gram usually works. However, some individual may need to go lower and some can go slightly higher.
30 Gram Is A Lot
I agree. That a lot of protein for most people.
I am a Powerlifter and do a small amount Bodybuilding Training. I need around 40 - 50 gram of protein per meal. I find that is a lot of protein.
With that said, there a way of basically…
Gaming The System On Protein
Protein is composed of Amino Acids. Amino Acids are like tools that perform certain jobs.
The Amino Acid Leucine is the Amino Acid responsible for maintaining and increasing muscle mass. There is plenty of online research on this.
Leucine alone triggers this anabolic, muscle building effect. However, it works best when combined with whole proteins; meat and cheeses.
Thus, taking Leucine along with your meal, means you don’t have to consume so 5 - 6 oz of steak.
My Personal Example
I found consuming meal with 6 - 8 oz of meats or cheeses uncomfortable.
So, what I do is consume around 4 oz of meat/cheese per meal and with some Leucine.
Added leucine makes wheat protein as anabolic as whey
Vegetable protein are lower quality proteins. That means Vegans need to consume a lot more to elicit the same muscle building effect as those who consume animal source proteins.
Beans and Rice Example
To get enough protein, you’d need to consume two cups of Beans and Rice!
One of the poorest protein is wheat.
Research by Dr Layne Norton, article above, demonstrated that adding Leucine to Wheat makes ist as anabolic as Whey Protein; Whey contain the highest percentage of Leucine.
Whey is often touted as “The Anaobolic Protein” for that reason.
Leucine is fairly inexpensive. You don’t need a lot.
The downside is it has a bad taste. Thus, I suggest that you mix it with something to kill the bad taste.
Another solution is…
Branch Chain Amino Acids, BCAA
This is composed of three Amino Acids that work in conjunction with each other: Leucine, Valine and Isoleucine. Leucine is the workhorse that drive the muscle building response.
The majority of BCAA come in flavors that that are tasty. For some reason, most Leucine is not flavored.
However, my wife got some water flavoring at Walmart that works. It’s pretty cheap.
I mix the flavoring with the water and Leucine and water which make it tasty.
[quote=“StarRRT, post:14, topic:98886”]I always eat a steak or hamburger patty with cheese, possibly with green beans and bacon, or chicken breast with a salad.
Meat With Cheese
Your combination is most likely providing you with enough Protein and the right Protein: Fat Ratio. However, count it to make sure.
Chicken Breast With Salad
As you may know, Chicken Breast is low in fat; approximately 5 gram of fat.
However, traditional Salad Dressings are high in fat: approximately 14 gram of fat in two tablespoons.
With that said, your close on your Protein:Fat Ratio, depending on how much Salad Dressing that you are using on your salad.
My guess is that you are closer than you think.
However, guessing is never good. Knowing is better.
Balancing Your "Food Checkbook"
As with writing a check, it is better to know how much money you have in your account before you write the check. That is why you balance your check book; so you know.
That means you need to balance your food check book.