As someone who has studied fitness and nutrition for years, I can honestly say that this video is outstanding! You delivered quality information in a concise manner and skipped the "filler" garbage that most nutritionists on You Tube deploy. I wish you much success!
I have asked numerous trainers how to achieve the protein goal without going over on calories and none of them ever had an answer except to not worry about calories. So thank you for this great tip!
Tecnically, you focus should be on Macro's.. your primary focus should be loosing unwanted fat, toning up and putting on muscle - not loosing muscle. And Amanda is correct.. your body cannot utilize more than about 40 grams of protein at one time.. so going with OMAD (one meal a day) is really stupid. 3 to 4 meals a day is really the only way to do this correctly. She's correct 40/40/40 and another 40 depending on your protein goals based on your size and or your muscle building goal. Let's be clear.. Appetite supressing is NEVER REALLY A GOOD IDEA.. Eating smart is however. You need to recognise what a maintainance amount of cals daily is for YOU, specifically. Your daily activity level will of course affect that number.. You probably should not cut your daily cals more than about 200 to 300 per day when you decide you to do a "cut". And you should not be doing that everyday.
@@DangerZone-w6y a recent study (mind you in untrained individuals) showed that 100g of protein consumed at one time was biomarked and all 100g was used.
Watched this yesterday. Grocery shopped today. Reached 140g of protein for the first time, and effortlessly today. You gave me an actual tool I can use 🎉 thank you!!
Your add the zero tip is eye opening! I only lose weight when I get my 100 grams of protein daily, but I was struggling with the caloric issues. Brilliant! Thank you.
Adding cottage cheese to 2 whole eggs when cooking increases the protein - also a small amount of fat provides satiety and keeps you feeling full for longer - for anyone who is insulin resistant or diabetic low fat options are not the best way to go as often the fat is replaced with sugar and higher carb content - weight loss is nuanced
You are correct. Low fat is not the way to go. More carbs and sugar. Also, fat is needed for absorption of some vitamins. Vitamin K2 is much higher in whole dairy, and that is so critical for bone health.
Well, you’re wrong. The guys over at Mastering Diabetes, experts in the field, are putting thousands and thousands of pre diabetics into remission on a low fat whole food plant based diet. So I guess you have no idea what you’re posting about. The vast majority of science confirms that higher fat in the long term, destroys health.
Wow that trick is so incredibly useful! It would be interesting for you to share what 3 meals/40g of protein realistically looks like and the number of calories.
just halve your protein from plants (the DIAAS indicates in general most are half of the grams stated, digested and absorbed) except for SOY which is on par with animal proteins. But calories are going out of style now, the energy model is based on how food is metabolised not it's calorie content. When you consider how many 'calories' are in oats and rice and quinoa etc. you'd easily blow out if you calorie counted.
THANK YOU!! I worked with a trainer and nutritionist for months (to the tune of $2K) and neither of them explained this to me as clearly as this!! Thank you for posting this. I can't wait to watch more of your videos. I'm truly grateful!!
As a personal trainer I love this protein to calorie trick! It is so easy to understand and makes evaluating your protein options so easy when trying to stay in a calorie deficit! Thank you! I will definitely be sharing!!
Oh my goodness, this is brilliant! You just made my life so much easier. I’m so tired of trying to count my macros and am really trying to focus on increasing my protein and fiber and I love this trick!
Who needs such high amounts of protein? 0.8 -1 g per 1 kg of weight (or 0.4 g per pound) is more than enough for a normal person. High amounts or protein are harmful for the liver, kidneys and even heart.
Eggs are a whole food and a protein bar is a processed food stuff so I would go with the eggs and cottage cheese over the protein bar every day of the week!
I have listened to so many nutritionists over the years… and also had a personal trainer. No one has ever explained all of this in such great detail!! You’re awesome! Thank you so much!!
After years of confusion I finally understand it ! Thank you ! I need to shed 30 pounds ! I could never figure out how to get all my protein without blowing my caloric deficit !
This was SUPER helpful, I am working with a trainer and she is developing diet plans for me with the protein that I need. But I wasn’t understanding the WHY of needing the protein, so when I would make a quick on-the-go substitution I would end up over my calories! Things I have already noticed from my increased protein intake is that I am losing weight, but my hair is healthier and my finger/toenails are growing faster and healthier. Crazy!! Would you happen to have or could you make a video with a ‘cheat sheet’ on good ration protein:calorie foods? Now with this instruction I know better, but maybe you have a list already of good options, then I don’t have to reinvent the wheel😁
Excellent! I Love the “Zero” mental math trick. It makes it super quick when reading labels or making healthy protein food choices. I’ve worked with Nutritionists , Doctor’s, Trainers, Coaches, & Weight-loss Specialist’s for decades..they’ve been extremely helpful as pro’s. However, no one has ever given me the information you have. Thank you for the great content without the junk. Please keep sharing and raising the bar on why we need experienced professional’s in our communities with lot’s of great tips & wisdom. ❤
Wow! Huge lightbulb moment with this advice to add “0” then compare-a true game changer in dialing in my protein. Extremely helpful and thank you for sharing.
This is a great little trick thank you! I comment very little on UA-cam but this deserves saying thank you. I love it when someone teaches me something new. This is worth sharing and I will be.
I’m really grateful for the algorithm pushing this video to me. I’ve been trying to lose fat, and all I’ve been seeing is “Increase your protein! Up your protein!” So, I started being more mindful of that these last several weeks, and sure enough the number on the scale started creeping up! The “Add zero” (or multiply by 10, I suppose?) trick to figure out the ratio of protein to calories has really unlocked things for me.
Oh my goodness, this was such an excellent video! I have never had anyone explain it so well before! I am sending it to my gfs and definitely subscribed! Thank you thank you! 😊
I’m so glad I found you. This makes perfect sense and being in a calorie deficit with good protein is awesome. I’m looking to watch more of your videos.
So that was amazing. Thank you for explaining it so clearly. I just joined a weight loss program and I couldn’t figure out why I wasn’t losing more weight despite taking in so much protein. Thanks again 😊
THANK YOU! This is excellent info. I feel like I'm spinning in circles as I try to find a way to get 100 pounds off this 64 yr old frame!!!! I am desperate! I just subscribed and am looking forward to exploring all of your videos.
Very helpful way to explain this concept. As a 66 yr old female I have been trying to become aware of good protein sources but wasn’t in tune to the protein/calorie ratio. Thank u so much for clearing this up!! I have just become a new subscriber.😊
I loved this video, Amanda!! Very helpful added tool (adding that "0" to protein number) in explaining the needed ratio between protein with calories per item for helping to maintain caloric deficit. One of the best!!
Finally someone who knows what she is talking about. I have been struggling with not getting enough protein and to many calories. Thank you so much. Tomorrow is the first day of the rest of my good life😊
I use a method that if something is going to “cost me” like 599 calories then it needs to have at least 59g of protein. Same with say a 200g product, I prefer it to have 20g protein. It’s not always going to work but this gives me a personal baseline I like to follow. Thanks for your video I just found you today.
This is an incredible method to read a label and make informed choices!!!! You have identified the core reason I am exceeding my daily calories. thank you!!
This is a great tip to help make better choices! I’m not into counting every calorie (I tend to get too obsessive when I do) and this tip is a great way to compare and choose the better option. Thank you!
Just listening to this ABC caloric deficit capsule of information was a great source of intellectual protein. You just gained a new fat free sub. Thank you!
Great info. I always looked at the calorie versus protein info on the label, but this trick makes things so much easier. You just got a new subscriber. Thank you!
This is an excellent video for helping someone understand lean protein intake! This is why I love taking advice from registered dietitians instead of just random people on the Internet. You made it so easy to understand. Thank you for helping me get back on track with the basics! 😊
Have had a weight problem my entire life. Since infancy. When I got to my teens I started working out for sports. Ran some, but my thing was weight lifting. Got super strong for years and didn't change my diet much. Actually got hungrier. Later on I kept working out and working physically difficult jobs. I discovered protein bars and nutrition bars. I never really liked them. They all tasted like a funky big toe to me. And most of the protein came from peanut butter. I don't eat those things anymore. 🤮 Now that I'm near 70, my workouts have changed, lighter weights, higher reps and some walking. I never thought about the protein to calorie ratio, but now that I know about it, I will implement it. Can only help. Thanks for the info. Maybe I'll trim down a bit more. Gotta say, I must have done something right over the decades. Can still knock out 300 sit ups and bench press 300 pounds 6 times. Not bad for an old guy. Be well. 🙏✝️❤️
it's not just with the yolk. while this does work to cut down on fat, it also cuts down on lots of nutrients. maybe possible for a short term but not ideal for long term.
Don't hate on peanut butter -- you can mix up some PB powder with water for pure protein, or mix it in with a small qty of regular PB and boost your protein-to-fat ratio quite a bit.
Thank you!! I came across this video this morning as I begin my journey to being the best I can be and living the rest of my life (in my 50s) to be the best of my life. The information you provided was so well presented- as eric said no filler and concise. Perfect!
YOU ARE THE BEST! I've watched your video already 5x in the last 2 days... just to fully grasp it and you did it. Out of all the videos, so confusing, so medical and all that, yours is the easiest to understand. I am 47 and I am fighting menopause, exercising lots but was struggling with protein and calories.... I have subscribed to your channel and I am looking forward to support you in your journey...
Loved this video. I’ve spent the last year & change transforming my physical health by cleaning up my diet & doing full body strength training in the gym 3x a week. I’ve made slow yet meaningful progress and have lost almost 40 lbs while decreasing body fat % & improving lean body mass. I’m almost ready to move into a maintenance phase with abt 5 more lbs to lose. This kind of easy math with protein & caloric intake is very easy to comprehend & use in my meal planning. Thank you!
So helpful, thank you. I lost over 30 pounds in 2022-2023, but after I hit my goal I started gaining weight back so I'm back on my plan again. But, this time it's not working. When I started in mid-2022, I was just exiting perimenopause/entering menopause, and was officially post menopausal as I hit my goal in fall 2023. I am following the same plan my dietician gave me last time, but I understand from my internet research that my needs are different now than they were just 18 months ago. Trying to find the right numbers to get the weight loss started again. I've been able to shed 2-3 pounds, then they come right back. I'm 15 over my goal and have to get back down as I have a fatty liver so keeping the weight off is important. I understand my movement is different now, I just can't eat less/move more like I could in 2022.
Soooo helpful. Thank you! I am an Optavia coach and love our program because we offer a set of training wheels to help people lose weight quickly and healthily, but the problem comes as they hit their goal and I transition them back into Whole Foods. Even myself. These rules you have simplified will help me and them so much to make the best choices to maintain our protein intake without over eating calories. The only big difference here is that we eat 6 times a day. That really helps me to keep my blood sugar level stable, and not reach for snacks that are not healthy. Again thank you for your simple and clear method!
Oh my goodness!!!! I am so glad that I watch this video! I am a retired nurse, 69 5 foot two and right now weigh about 143. This is very high for me. I retired six years ago due to torn muscles in my right hip and extensive surgery. Needless to say after retiring the pounds came on!! While before with lots of daily walking and exercise in between it was easy for me to maintain between 120 and 125. I am really struggling to get back to that weight. I don’t want to make this comment too long because I definitely want you to see it and comment. I also have been struggling with an eating program keto, Weight Watchers, etc. This week I have started back on keto. While I don’t think my carbs need to be that low I am trying to just get a jumpstart and then hopefully carb cycle. I also would like to track my macros. Do you have a good link that could teach me that unfortunately being retired I am unable to join your lean program right now.😕 thank you so much, Amanda!!! I won’t forget you as I have a daughter named Amanda🙂😉
You described my current problem exactly, and I just adjusted my food plan for the rest of the day with a huge improvement. Thanks so much for this tip!!!
This is genius!!! I'm really struggling to eat enough protein, gain muscle, and lose the flab. I've taken notes based on my eating patterns. Thank you SO much! 🤩
Great information - thank you! As a vegetarian, I'd love to see some options that don't come from meat or fish. I do consume dairy, so the cottage cheese example is fantastic. thank you!
Yes, vegetarian options. My daughter is going away to college and I'm worried about her protein intake overall. She currently takes a B complex to help with B vitamins, but mom won't be around to remind her in college.
This was absolutely amazing info. I’ve not heard anyone ever discuss in detail about how to stay in a caloric deficit. Thank you, thank you, thank you.
Thank you so much. I just found your channel. I'm coming off of Zepbound in another 6 weeks and am nervous that I continue to eat properly to maintain my weight loss. I've lost 37 lbs. I've quit my peanut butter and agreee about the energy bars. I will go back to watch your old videos. I enjoyed this. Thank you!
I've had type 1 diabetes for 40 yrs. I have been reading levels for decades, so I really understand protein, carbs, fat, and resulting calories. This video is a (good) shock to me - I realize MOST PEOPLE don't see the label like I do, so this is an EASY "HACK" to choosing sources of protein. Mind blown, WELL DONE 👏🏼👏🏼
Peanut butter powder...it can be reconstituted with water. The fat is gone as is much of the salt. A single serving will have less than half the calories of regular peanut butter, but all the usual protein. I used a jar of it on a recent train trip (60 days). I used it in my oatmeal, with apples and bananas, etc. It was a wonderful experiment. I plan to continue using it.
As someone who has studied fitness and nutrition for years, I can honestly say that this video is outstanding! You delivered quality information in a concise manner and skipped the "filler" garbage that most nutritionists on You Tube deploy. I wish you much success!
Love the tip on protein optimization. First time in 35 years that I've heard this. Thank you!
I have asked numerous trainers how to achieve the protein goal without going over on calories and none of them ever had an answer except to not worry about calories. So thank you for this great tip!
Tecnically, you focus should be on Macro's.. your primary focus should be loosing unwanted fat, toning up and putting on muscle - not loosing muscle. And Amanda is correct.. your body cannot utilize more than about 40 grams of protein at one time.. so going with OMAD (one meal a day) is really stupid. 3 to 4 meals a day is really the only way to do this correctly.
She's correct 40/40/40 and another 40 depending on your protein goals based on your size and or your muscle building goal.
Let's be clear.. Appetite supressing is NEVER REALLY A GOOD IDEA.. Eating smart is however. You need to recognise what a maintainance amount of cals daily is for YOU, specifically. Your daily activity level will of course affect that number.. You probably should not cut your daily cals more than about 200 to 300 per day when you decide you to do a "cut". And you should not be doing that everyday.
@@DangerZone-w6y a recent study (mind you in untrained individuals) showed that 100g of protein consumed at one time was biomarked and all 100g was used.
Exactly! No one has been able to answer this but she did an amazing job explaining and I appreciate it
Watched this yesterday. Grocery shopped today.
Reached 140g of protein for the first time, and effortlessly today.
You gave me an actual tool I can use 🎉 thank you!!
I appreciate your simple tool. It’s challenging for a vegetarian to get enough protein each meal.
I am a family physician and do a lot of nutrition counselling but this simple hack blew my mind. Thank you!
Love that! Would love to see how we could work together...email me at info@amandanighbert.com if you are interested!
Your add the zero tip is eye opening! I only lose weight when I get my 100 grams of protein daily, but I was struggling with the caloric issues. Brilliant! Thank you.
Adding cottage cheese to 2 whole eggs when cooking increases the protein - also a small amount of fat provides satiety and keeps you feeling full for longer - for anyone who is insulin resistant or diabetic low fat options are not the best way to go as often the fat is replaced with sugar and higher carb content - weight loss is nuanced
And it fluffs them up so much 🎉
You are correct. Low fat is not the way to go. More carbs and sugar. Also, fat is needed for absorption of some vitamins. Vitamin K2 is much higher in whole dairy, and that is so critical for bone health.
Well, you’re wrong. The guys over at Mastering Diabetes, experts in the field, are putting thousands and thousands of pre diabetics into remission on a low fat whole food plant based diet. So I guess you have no idea what you’re posting about. The vast majority of science confirms that higher fat in the long term, destroys health.
@@margrose5 You're saying the lower the fat, the more carbs and sugar -- which is not the way to go! Thanks!
@@SharonJohnsonSmith you’re welcome!
Great job, thank you for not adding background music/ love the multiple examples/ you speak very clear 🙂easy to understand
Wow that trick is so incredibly useful! It would be interesting for you to share what 3 meals/40g of protein realistically looks like and the number of calories.
Agree
YES PLEASE!!
Agree. Would be nice to know. Please do a video. Thanks in advance.
another YES PLEASE from me!!
Yes
That would help
Some examples of meals
I would love it if you did a video on Getting protein with a caloric restriction using vegan food!
Great breakdown!!
just halve your protein from plants (the DIAAS indicates in general most are half of the grams stated, digested and absorbed) except for SOY which is on par with animal proteins. But calories are going out of style now, the energy model is based on how food is metabolised not it's calorie content. When you consider how many 'calories' are in oats and rice and quinoa etc. you'd easily blow out if you calorie counted.
Me too!
Me too ❤
Me, too!
Yes, please do.
That was the best explanation for how to figure out what and how much to eat to optimize protein. I learned so much, thank you!
THANK YOU!! I worked with a trainer and nutritionist for months (to the tune of $2K) and neither of them explained this to me as clearly as this!! Thank you for posting this. I can't wait to watch more of your videos. I'm truly grateful!!
This is the best video I have come across to explain me how to pick the best protein for my caloric deficit. Thank ypu very much!!!!
Glad it was helpful!
As a personal trainer I love this protein to calorie trick! It is so easy to understand and makes evaluating your protein options so easy when trying to stay in a calorie deficit! Thank you! I will definitely be sharing!!
Love, love, love the way you broke this down. Adding the zero "trick"; mind blowing🤯. Awesome video! Very helpful. Thank you sooo much!!
Oh my goodness, this is brilliant! You just made my life so much easier. I’m so tired of trying to count my macros and am really trying to focus on increasing my protein and fiber and I love this trick!
Who needs such high amounts of protein? 0.8 -1 g per 1 kg of weight (or 0.4 g per pound) is more than enough for a normal person. High amounts or protein are harmful for the liver, kidneys and even heart.
Eggs are a whole food and a protein bar is a processed food stuff so I would go with the eggs and cottage cheese over the protein bar every day of the week!
Correct, stay away from processed food.
I have listened to so many nutritionists over the years… and also had a personal trainer. No one has ever explained all of this in such great detail!! You’re awesome! Thank you so much!!
After years of confusion I finally understand it ! Thank you ! I need to shed 30 pounds ! I could never figure out how to get all my protein without blowing my caloric deficit !
Ditto!!
This was SUPER helpful, I am working with a trainer and she is developing diet plans for me with the protein that I need. But I wasn’t understanding the WHY of needing the protein, so when I would make a quick on-the-go substitution I would end up over my calories! Things I have already noticed from my increased protein intake is that I am losing weight, but my hair is healthier and my finger/toenails are growing faster and healthier. Crazy!! Would you happen to have or could you make a video with a ‘cheat sheet’ on good ration protein:calorie foods? Now with this instruction I know better, but maybe you have a list already of good options, then I don’t have to reinvent the wheel😁
Excellent! I Love the “Zero” mental math trick. It makes it super quick when reading labels or making healthy protein food choices. I’ve worked with Nutritionists , Doctor’s, Trainers, Coaches, & Weight-loss Specialist’s for decades..they’ve been extremely helpful as pro’s. However, no one has ever given me the information you have. Thank you for the great content without the junk.
Please keep sharing and raising the bar on why we need experienced professional’s in our communities with lot’s of great tips & wisdom. ❤
"Zero trick" is an excellent way to evaluate a food item quickly. Thank you!
This is genius and so simple. Never heard it explained like this before. Thank you 🙏🏻
Wow! Huge lightbulb moment with this advice to add “0” then compare-a true game changer in dialing in my protein. Extremely helpful and thank you for sharing.
YAY! I am so glad it was helpful!!!!!
This is a great explanation. I’ve just turned 50, and I realize I need to up my protein a lot.
I love the way you present the calorie deficit versus protein intake. You're brilliant! This makes sense. 6:00/13:31 min. Thank you.
This is the best, easiest explanation I have heard. I wish I saw this years and years ago. Thank you for posting this.
This is a great little trick thank you! I comment very little on UA-cam but this deserves saying thank you. I love it when someone teaches me something new. This is worth sharing and I will be.
Glad it helped!
I’m really grateful for the algorithm pushing this video to me. I’ve been trying to lose fat, and all I’ve been seeing is “Increase your protein! Up your protein!” So, I started being more mindful of that these last several weeks, and sure enough the number on the scale started creeping up! The “Add zero” (or multiply by 10, I suppose?) trick to figure out the ratio of protein to calories has really unlocked things for me.
Thank you for explaining adding a zero to help do calculations. Fantastic!
Oh my goodness, this was such an excellent video! I have never had anyone explain it so well before! I am sending it to my gfs and definitely subscribed! Thank you thank you! 😊
I’m so glad I found you. This makes perfect sense and being in a calorie deficit with good protein is awesome. I’m looking to watch more of your videos.
So that was amazing. Thank you for explaining it so clearly. I just joined a weight loss program and I couldn’t figure out why I wasn’t losing more weight despite taking in so much protein. Thanks again 😊
THANK YOU! This is excellent info. I feel like I'm spinning in circles as I try to find a way to get 100 pounds off this 64 yr old frame!!!! I am desperate!
I just subscribed and am looking forward to exploring all of your videos.
me too
Omg! You explain this so well, eureka!!
Very helpful way to explain this concept. As a 66 yr old female I have been trying to become aware of good protein sources but wasn’t in tune to the protein/calorie ratio. Thank u so much for clearing this up!! I have just become a new subscriber.😊
I loved this video, Amanda!! Very helpful added tool (adding that "0" to protein number) in explaining the needed ratio between protein with calories per item for helping to maintain caloric deficit. One of the best!!
Awesome! I have so much more to come!
I never heard someone putting this concept in such prospective. Great episode with great insight. Thank you!
Finally someone who knows what she is talking about. I have been struggling with not getting enough protein and to many calories. Thank you so much. Tomorrow is the first day of the rest of my good life😊
I use a method that if something is going to “cost me” like 599 calories then it needs to have at least 59g of protein. Same with say a 200g product, I prefer it to have 20g protein. It’s not always going to work but this gives me a personal baseline I like to follow. Thanks for your video I just found you today.
This is an incredible method to read a label and make informed choices!!!! You have identified the core reason I am exceeding my daily calories. thank you!!
LOVE this idea! Thank you for making a very common sense, easy way to value the food we eat!
This is a great tip to help make better choices! I’m not into counting every calorie (I tend to get too obsessive when I do) and this tip is a great way to compare and choose the better option. Thank you!
Super helpful. I would also say serving size is so important. I realized I was going over much of the time.
Just listening to this ABC caloric deficit capsule of information was a great source of intellectual protein. You just gained a new fat free sub. Thank you!
Excellent hack and easy for people to follow! Plain Greek yogurt with a scoop of protein powder works great too!
Great info. I always looked at the calorie versus protein info on the label, but this trick makes things so much easier. You just got a new subscriber. Thank you!
This is an excellent video for helping someone understand lean protein intake! This is why I love taking advice from registered dietitians instead of just random people on the Internet. You made it so easy to understand. Thank you for helping me get back on track with the basics! 😊
Glad it was helpful!
Just started doing more protein. Thank you for giving this guidance. It is not just calories, fat, but also sodium.
This is one of the best, most informative, videos ever!! Thank you!!
Have had a weight problem my entire life. Since infancy. When I got to my teens I started working out for sports. Ran some, but my thing was weight lifting. Got super strong for years and didn't change my diet much. Actually got hungrier. Later on I kept working out and working physically difficult jobs.
I discovered protein bars and nutrition bars. I never really liked them. They all tasted like a funky big toe to me. And most of the protein came from peanut butter. I don't eat those things anymore. 🤮
Now that I'm near 70, my workouts have changed, lighter weights, higher reps and some walking. I never thought about the protein to calorie ratio, but now that I know about it, I will implement it. Can only help.
Thanks for the info. Maybe I'll trim down a bit more.
Gotta say, I must have done something right over the decades. Can still knock out 300 sit ups and bench press 300 pounds 6 times. Not bad for an old guy.
Be well. 🙏✝️❤️
Now I know why I’m not losing fat lol. The 10X tip is gonna be a game changer for me, no more bacon and egs in the morning.
The peanut butter hurt my heart… 😂 this was such an eye opening video❤
So many people i know just shovel the PB daily...I just shake my head
This made so much sense!!! You really explained it so well…I get it now!!!
Thank you for the great trick. I must say I disagree on choosing not to have the egg yolk. The yolk is the part of egg that has most nutrients.
it's not just with the yolk. while this does work to cut down on fat, it also cuts down on lots of nutrients. maybe possible for a short term but not ideal for long term.
She said to use egg yolk just don't eat 6 of them❤😊
Egg yolk is my favorite
She never said don’t eat the yoke, just add egg white to an egg or two to cut down the fat/ calories
@@marshaodou2111 I don’t like the white but eat it anyway. I really like the yolk. Plus it’s where the main vitamins are.
I just found you and I just started working my macros. I REALLY needed your info today. I started this week and protein was HARD for me.
What a great tip! I'm starting this method right away. So motivating. Thank you!
Finally, explained in a way that makes total sense. Thank you!!
Don't hate on peanut butter -- you can mix up some PB powder with water for pure protein, or mix it in with a small qty of regular PB and boost your protein-to-fat ratio quite a bit.
Thank you!! I came across this video this morning as I begin my journey to being the best I can be and living the rest of my life (in my 50s) to be the best of my life. The information you provided was so well presented- as eric said no filler and concise. Perfect!
I love this little trick! I have been a personal trainer for many years and have never heard it before! Brilliant!
YOU ARE THE BEST! I've watched your video already 5x in the last 2 days... just to fully grasp it and you did it. Out of all the videos, so confusing, so medical and all that, yours is the easiest to understand. I am 47 and I am fighting menopause, exercising lots but was struggling with protein and calories.... I have subscribed to your channel and I am looking forward to support you in your journey...
YAY! I love hearing that! Glad it was helpful!
Loved this video. I’ve spent the last year & change transforming my physical health by cleaning up my diet & doing full body strength training in the gym 3x a week. I’ve made slow yet meaningful progress and have lost almost 40 lbs while decreasing body fat % & improving lean body mass. I’m almost ready to move into a maintenance phase with abt 5 more lbs to lose. This kind of easy math with protein & caloric intake is very easy to comprehend & use in my meal planning. Thank you!
Good for you! Please check out all my videos on reverse dieting! This is a must for maintenance!
So helpful, thank you. I lost over 30 pounds in 2022-2023, but after I hit my goal I started gaining weight back so I'm back on my plan again. But, this time it's not working. When I started in mid-2022, I was just exiting perimenopause/entering menopause, and was officially post menopausal as I hit my goal in fall 2023. I am following the same plan my dietician gave me last time, but I understand from my internet research that my needs are different now than they were just 18 months ago. Trying to find the right numbers to get the weight loss started again. I've been able to shed 2-3 pounds, then they come right back. I'm 15 over my goal and have to get back down as I have a fatty liver so keeping the weight off is important. I understand my movement is different now, I just can't eat less/move more like I could in 2022.
Same for me. Post menopause is brutal
After age 35 it's all about the hormones try a lower carb , moderate fat diet insulin up fat storing mode insulin low fat burning mode😊
Excellent way to judge choices. Thank you
Absolutely love your zero rule. I only watched this video this week and already I feel like I'm meeting better choices and following the zero!😊
So helpful, I was going crazy trying to calculate calories while trying to consume more protein!!
Came across this video. Amazing love it. I’m a fan
Soooo helpful. Thank you! I am an Optavia coach and love our program because we offer a set of training wheels to help people lose weight quickly and healthily, but the problem comes as they hit their goal and I transition them back into Whole Foods. Even myself. These rules you have simplified will help me and them so much to make the best choices to maintain our protein intake without over eating calories. The only big difference here is that we eat 6 times a day. That really helps me to keep my blood sugar level stable, and not reach for snacks that are not healthy. Again thank you for your simple and clear method!
Oh my goodness!!!! I am so glad that I watch this video! I am a retired nurse, 69 5 foot two and right now weigh about 143. This is very high for me. I retired six years ago due to torn muscles in my right hip and extensive surgery. Needless to say after retiring the pounds came on!! While before with lots of daily walking and exercise in between it was easy for me to maintain between 120 and 125. I am really struggling to get back to that weight. I don’t want to make this comment too long because I definitely want you to see it and comment. I also have been struggling with an eating program keto, Weight Watchers, etc. This week I have started back on keto. While I don’t think my carbs need to be that low I am trying to just get a jumpstart and then hopefully carb cycle. I also would like to track my macros. Do you have a good link that could teach me that unfortunately being retired I am unable to join your lean program right now.😕 thank you so much, Amanda!!! I won’t forget you as I have a daughter named Amanda🙂😉
You are so welcome! You should check out my LEAN program! amandanighbert.com/lean-program/
I just want to say thank you for making it so simple to understand and do. 😊
Thank you for this video. Would love to know your top 10 list of proteins for women especially trying to lose.
Check out this blog! amandanighbert.com/2024/05/29/low-calorie-protein-sources-for-fat-loss-the-ultimate-guide/
You described my current problem exactly, and I just adjusted my food plan for the rest of the day with a huge improvement. Thanks so much for this tip!!!
This is genius!!! I'm really struggling to eat enough protein, gain muscle, and lose the flab. I've taken notes based on my eating patterns. Thank you SO much! 🤩
I have wondered about this very question, so thank you so much for answering it in a very clear way and giving the examples.
What a fabulous tip about adding the 0!! Thank you! ❤
Wow, finally something that makes sense to me. Thanks for this great video. Thanks a lot
I am 99% sure you are a professor school teacher some form of educator ;-) You are amazing
I'm not but thank you! My mom is a retired teacher though!
This is the best video I have watched on this topic. Thank you for sharing this valuable information
Great information - thank you! As a vegetarian, I'd love to see some options that don't come from meat or fish. I do consume dairy, so the cottage cheese example is fantastic. thank you!
Yes, vegetarian options. My daughter is going away to college and I'm worried about her protein intake overall. She currently takes a B complex to help with B vitamins, but mom won't be around to remind her in college.
Check out this blog! amandanighbert.com/2024/05/20/vegetarian-protein-guide-how-to-get-100-grams-per-day/
This presentation was so helpful and easy to follow, I have now subscribed to your channel. Thank You.
Thanks for sharing this. I have never heard this tip regarding protein for calorie deficit. I love it.
This was absolutely amazing info. I’ve not heard anyone ever discuss in detail about how to stay in a caloric deficit. Thank you, thank you, thank you.
Wish she would have recommended more food choices to do this because there aren’t very many.
Still the video was very helpful. Now it’s a matter of finding the foods!
@@paulafierro7596 Just apply her formula to everything. Soon you will discover which foods fall in the safe range
Check out this blog! amandanighbert.com/2023/03/28/what-does-120-130-grams-of-protein-a-day-look-like/
Wow. Super helpful!
Great video and such an good way to put things into perspective
Thank you so much. I just found your channel. I'm coming off of Zepbound in another 6 weeks and am nervous that I continue to eat properly to maintain my weight loss. I've lost 37 lbs. I've quit my peanut butter and agreee about the energy bars. I will go back to watch your old videos. I enjoyed this. Thank you!
You got this!
Gosh! This was excellent!!! Thank you so much for caring and sharing! 🙌💝
What a fantastic video! I’m so glad that I came across you. Thank you so much. That is going to make a huge difference. ❤
I've had type 1 diabetes for 40 yrs. I have been reading levels for decades, so I really understand protein, carbs, fat, and resulting calories. This video is a (good) shock to me - I realize MOST PEOPLE don't see the label like I do, so this is an EASY "HACK" to choosing sources of protein. Mind blown, WELL DONE 👏🏼👏🏼
This was a great video!! Very helpful!!! Thanks!!!👏🏿👏🏿
Think I’ve just found the best dietitian on UA-cam
Wow! This was so educational and easy to understand. Thank you so much.
Wow! No one has ever explained it this way. Thank you so much!!
PB2 Peanut butter and egg whites are a game changer! Thanks for the tip!
You are a great resource!
Thank you!
Wow, this is awesome, such helpful information! Thank you for simplifying it.
Peanut butter powder...it can be reconstituted with water. The fat is gone as is much of the salt. A single serving will have less than half the calories of regular peanut butter, but all the usual protein. I used a jar of it on a recent train trip (60 days). I used it in my oatmeal, with apples and bananas, etc. It was a wonderful experiment. I plan to continue using it.
I just purchased some but haven’t used it. Once you “reconstitute” it, doesn’t the consistency get runny??
The best explained video I've ever viewed. Thanks for sharing ❤
Finally I understand!!! I eat yolk but not 3 anymore only 1!!! Thanks a LOT.