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So I have been struggling to add more protein in my diet, but I have noticed some changes since I increased it:
1. I lost weight even though my calories where higher than previously.
2. Bruises are healing faster.
3. I have more energy.
A couple of days ago, @ajbusjahn directed me to an article that @diablo had posted about the thermic effect of food which led me to another article about protein consumption and the elderly. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/)
Turns out women over 60 need to try to eat 35 grams of protein at each main meal in order to prevent muscle, mobility and cognitive losses. It is important to space protein consumption out through-out the day also. The reading I have done is also in alignment with what my nutritionist was saying.
She also pointed me in the direction of a liquid protein supplement (LiquaCel) that can be added to sparkling water that I may like better than the powder and milkshake forms. So instead of a martini, I will have a Protini - 3x per day to add another 48 grams of protein at 90 calories per serving.
Thanks AJ for the tips! I really appreciate it.
Visa kostkalendern, 05 september 2022:
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1595 kcal
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Fett: 49,55g | Prot: 109,25g | Kolh.: 197,38g.
Frukost: Kirkland Signature Extra Virgin Olive Oil, Siggi's Icelandic Style Skyr Non-fat Yogurt - Plain, Vivanaturals Chia Seeds, Dave's Killer Bread Thin-Sliced Good Seed Organic Bread, Eggland's Best Extra Large Grade A Eggs, Blueberries , Kind Cinnamon Oat Granola with Flax Seeds. Lunch: Kirkland Signature Extra Virgin Olive Oil, Simple Truth Organic Free Range Chicken Breast, Trader Joe's Ciabatta Demi-Baguette, Trader Joe's Pitted Kalamata Olives with Extra Virgin Olive Oil, Bland Farms Vidalia Sweet Onion, Cucumber (with Peel) , Basil , Tomatoes. Middag: Kroger 50% Less Sugar & Sodium Ketchup, Haechandle Gochujang, Brussels Sprouts, Atlantic Salmon (Farmed) , Carrots, Eggplant . Snacks/Annat: Mango. mer...
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