First of all, congratulations on your weight loss.  Believe me I know how hard it is!  I’m trying to lose weight and I was hoping you could help me out with a couple of questions I have about dieting and protein.

I’ve done no-carb and low-carb diets and lost a lot of weight on both.  The problem is I couldn’t stay on them and I eventually gained all the weight back.  I felt great at first, but then I started really missing carbs and not having enough energy for my workouts.  Is there something I can do to get similar results that can also be long term?

The other question I have is about getting enough protein.   Well it’s really two questions.  First, how much protein am I supposed to eat a day?  Next, I had trouble eating so much meat and eggs for protein when I dieted before.  I don’t always have time to cook and sometimes I only get a few minutes between classes to eat.  Do you think protein shakes are ok?

Thanks in advance,

Pondering Protein

Hi Pondering Protein,

I’ve found when I do very low carb diets I do lose weight quickly but my energy level takes a big hit.   The plan that seems to work best for me is the Zone Diet which is a 40/30/30 macronutrient breakdown – 40% carbohydrates, 30% protein, 30% fat.  Most of the time I don’t follow it perfectly but I try to stay balanced and eat a pretty even amount of protein and fat with slightly more carbs.  This helps me stay lean without feeling exhausted or like I’m depriving myself of food.  I also like eating this way because it doesn’t feel like a traditional diet.  You’re not cutting out an entire food group or significantly restricting yourself in any way.   You can always make adjustments to what ratio of carbs, protein and fat works best for you for most energy, weight loss and maintenance.

To determine how much protein you need daily check out BodyBuilding.com’s protein calculator. I know it can be hard to get in enough protein especially when you’re busy and don’t have time to prepare multiple meals for an entire day.  Protein shakes and bars really come in handy here.  When I’m on the go, I usually carry a protein bar and shaker bottle with a few scoops of protein powder so I can just add water and have a protein shake ready at any time!  Protein bars and powders have evolved so much and actually taste pretty good these days.  You can go to GNC or a local health food store and get single serving sizes to try out flavors and see what you like.  A lot of grocery stores carry protein products now too.  After that you can buy a big tub of powder and box of bars.  BodyBuilding.com has a HUGE selection and great prices.

I also recommend checking out the Anafit Forums. Craig and I both keep training logs there.  Anafit has been around for a long time and is filled with so many knowledgeable and helpful people.  It’s really one of the best online fitness communities you’ll find whether you’re just starting out or a veteran looking to exchange ideas with like minded peers.

Feel free to ask me any other questions and keep me updated on your progress.

Kara