How To Increase Protein While In A Caloric Deficit

[@ChewonVegan]

If you are confused as to what is a good plant based protein source then this video is for you.

[@l.chelseegobin7853]

Thank you for the Earth Chimp discount code! I’m loving it so far. ❤

[@ChewonVegan]

@@l.chelseegobin7853 You are so welcome! So glad you love it!

[@lisayost2722]

I love your focus on protein , perfect combo for menopause perimenopause

[@ChewonVegan]

Absolutely! It has been a game changer for me.

[@janiegulick5674]

Goodness, a lot to think about in this video. So many protein sources yet still want to stay in a calorie deficit. I’ll be paying close attention to what I choose. I do enjoy the members only. I hope you do keep it going. Love recipes, new ideas, a glimpse into your life and information like this video.

[@ChewonVegan]

Thanks so much for your feedback 🤗

[@edielynch7819]

Ihave heard about a study done with those who found out that they weren't gluten sensitive, but actually had an intolerance for the glyphosates that are sprayed on the wheat. Studies are finding out that there is 70 to 80% of those who suffer from celiac who are really glyphosate sensitive!

[@IAmSherry12]

I read something similar. I am super gut sensitive to wheat, but I've always felt the issue was really glyphosate because sixty years ago, when I was a kid - I had no problem eating wheat, (pre-glyphosates).

[@Amelia-qm6bk]

If you listen or read Barbara O’Neill’s books, she talks about hybridised wheat and for many who are gluten intolerant, it is due to this change in molecules of wheat that has negative effects on the body. She does recommend old grains such as millet and spelt and to eat them sprouted. This may help many and possibly worth a try.

[@ChewonVegan]

That is probably true. I know people that go to Europe and have no problem with eating all the breads and pasta because they do not spray the wheat there. I have Celiac which is an autoimmune condition so it is different from a sensitivity.

[@sheilabowshier9823]

Note about membership. I signed up because I benefit greatly from all your content. I don't think you need to provide separate content for only your members. And if you do, once a month is plenty for me. Gosh you have a full time job and an active life which again benefit us as you share what you eat while traveling. And your being a RN is definitely a major reason why I started following you. ❤

[@ChewonVegan]

Thank you so much for your comment, I appreciate your support ♥️

[@nancywheat7233]

Thanks Debi! Great video and tips!

[@ChewonVegan]

@@nancywheat7233 you are so welcome, glad it was helpful ♥️

[@snuffleufagus9771]

Wow Debbie! Great video! I've realized at 63 that I have to have more protein in my meals. Since doing so, the weight is just dropping!!! Hearing your info today about protein sources was eye opening. More protein drinks in my diet! Sincerely, thank you!

[@ChewonVegan]

You are so welcome! Glad you found the video helpful!

[@tammyinwv1]

how long have you been adding more protein? how long before you noticed loss?

[@ChewonVegan]

@@tammyinwv1 it's been about 10 months. I only lost a few pounds but my body composition changed with the added protein and lifting weights 3 times a week. It was a gradual change which is what you want. It's not a quick fix for sure. Just be consistent and you will get there.

[@laurielasala-tuttle555]

Such great information Debi, and such an easy formula to remember!! I really appreciate your kindness AND knowledge. ❤

[@ChewonVegan]

You are so welcome! Glad it was helpful ♥️

[@TheJanet4321]

This was VERY helpful. Thank you.

[@ChewonVegan]

You're welcome! Glad it was helpful ♥️

[@bonniebogert5271]

Very informative!💚💪

[@ChewonVegan]

Thank you! So glad you found it helpful.

[@cherylardrey9785]

Thank you for all this information on protein sources! You have motivated me to focus on getting more protein in my diet.💡

[@ChewonVegan]

You are so welcome! I'm so glad this video was helpful to you!

[@kimm6304]

Nice content. I'm also trying to work on increasing my protein intake. Until I began exploring vegetarian and vegan recipes I had not heard of nutrional yeast. I believe this is a great source of protein.😊

[@ChewonVegan]

Yes it is and I love to add it to my cubed tofu for a nice little crispy layer before baking.

[@charlenewaybright2836]

For informative! Thank you for trying this channel. I have enjoyed it and hope it continues.

[@ChewonVegan]

Thank you so much! I do hope to continue. I just have to see how it goes over the next couple of months.

[@dicav7166]

I make veggie burgers with TVP , Beans, Tofu

[@ChewonVegan]

Yum!

[@conniel.4601]

@@dicav7166 me too. Just tried tvp and tofu for “ground beef.” I love it.

[@renniskuta491]

Great info! Thank you so much for sharing.

[@ChewonVegan]

You are so welcome!

[@angelamaloch515]

Such a simple formula! Thanks. Very informative

[@ChewonVegan]

You're welcome! Glad it was helpful ♥️

[@coppermine7]

Thanks for sharing that information. It certainly does make it easier to figure out how much protein one is getting.

[@ChewonVegan]

Absolutely! It has been so helpful to me.

[@nancyrogers8758]

Thank you !! Love your videos

[@ChewonVegan]

You are so welcome!

[@vicsmimi]

Thank you for the good information!

[@ChewonVegan]

Glad it was helpful!

[@italianprincess5046]

wow what a great formula! thank you for sharing

[@ChewonVegan]

You're so welcome!

[@lisad2895]

Thank-you for the video! I was discouraged about eating a plant based diet because of the way my body was changing (muscle loss). I realize I am definitely not eating enough protein. I am very interested in joining your membership, but I am not sure where to sign up.

[@ChewonVegan]

You're so welcome! I no longer have the membership due to lack of interest. Adding more protein was a game changer for me.

[@CarolKassel]

Appreciate the info, I’m increasing protein as well and the info was very helpful!

[@ChewonVegan]

Glad it was helpful!

[@katietucker4772]

Debbie thank you so much this was very informative and helpful.

[@ChewonVegan]

You are so welcome, glad it was helpful ♥️

[@bookaddict777]

Thank you for the information in this video. Currently my primary source of protein is beans and I see that they are not necessarily the best choice, which I did not know before.

[@ChewonVegan]

You are so welcome! Glad it was helpful. It depends on your goals. If you are trying to lose weight than yes beans might not be the best choice. I do think you need to include them in your diet because they have so many health benefits. You can do a combo of different types of protein sources.

[@carolynlapota5495]

Thank you very much for discussing about calories compared to protein. I wrote this down to help me. I also saw you use castor oil. I am new to that . Would be interesting to see what you use it for. I always eat a lot of beans and potatoes. I have to stop that. Yikes! I love them both, especially golden potatoes.

[@ChewonVegan]

You are welcome. You should not stop eating potatoes and beans. They have good fiber and are amazing for gut health. I still eat both. You will find that when you are getting adequate protein you stay fuller longer. Adding more protein was a game changer for me.

[@kathystoner5239]

This was such a super helpful video! Thanks so much!

[@ChewonVegan]

You are so welcome! Glad it was helpful ♥️

[@debrawhobrey1625]

Great video, good information. Thanks for sharing.

[@ChewonVegan]

Thanks for watching! Glad it was helpful ♥️

[@paulaliberty2082]

You are sooo good! 🍵 thank you for doing this!❤

[@ChewonVegan]

You are so welcome!

[@candicec2294]

Thank you for this!!!

[@ChewonVegan]

You're so welcome!

[@frgrl3205]

Thank you!

[@ChewonVegan]

You're welcome!

[@sweetcake405]

thank you so much for all this great information, I'm 73 and recently started thinking I could benefit from more protein, this will help a lot.

[@ChewonVegan]

You are so welcome! I hope it is helpful to you💚

[@joannwampler8442]

Very helpful formula for judging protein. ❤

[@ChewonVegan]

Thank you 😊

[@heathergisi4163]

This is great! Thank you for this. I always go over my calories to get enough protein.

[@ChewonVegan]

You're so welcome! This formula should help, I know it did for me.

[@doloresg1582]

Protein info was helpful with calorie deficit info. thanks😊😊😊 Be blessed.

[@ChewonVegan]

You're so welcome!

[@davidthescottishvegan]

Another awesome, informative and inspiring video Debi. Lots of yummy 😋 healthy vegan food. Love 🥰 the video and love ❤️ Debi.

[@ChewonVegan]

Thank you🤗

[@VeganViki]

My cupboard and refrigerator are always stocked with Trader Joe's plain organic soy milk and their extra firm high protein tofu. I've been buying that same soy milk at Trader Joe's for 20 years! Love it!🌱💚

[@ChewonVegan]

That is awesome! I love it because it only has 2 ingredients.

[@VeganViki]

@@ChewonVegan me too and organic!

[@terrygrenald8414]

Good info. What’s the name of the Greek yogurt?

[@ChewonVegan]

Thank you! It's Kite hill Greek Style yogurt

[@annak3380]

Love this formula! Thanks so much for sharing. Do you think more protein will help my RA symptoms as well? I am in menopause, 56 years old, and have been WFPB oil free for 3 years but am having a terrible flare up at the moment. 😔 Any advice? Thanks.

[@ChewonVegan]

I have found that HRT has really helped with my osteoarthritis. Try to stay away from a lot of sugar, it can be very inflammatory. I would check with my doctor to see if HRT is right for you. I would also follow Dr. Vonda Wright and Dr. Marie Claire Haver. Both are excellent in the field of menopause.

[@annak3380]

Thanks so much. I will look in to all those things. Have a great day. 😊

[@dicav7166]

I use beans with TVP … Tofu …, etc.

[@ChewonVegan]

Great combo!

[@conniel.4601]

Good info, thanks. You’re aiming for 120g protein each day. How many calories are you eating in a day to lose weight?

[@ckveggie6006]

I am wondering the same thing. Thanks for all you do.

[@ChewonVegan]

It depends. I try to keep it around 1600, As long as I get at least 100 grams of protein I feel great. But I do shoot for 120 grams but it doesn't always happen. You just have to do your best.

[@Atheria444]

I’m freshly trying to up my protein intake but it’s so hard! I’m just not a volume eater and I am concerned about gaining weight. I definitely need to use protein powders to supplement. I come from a Celiac Disease father…so I can’t have gluten either. It sucks. Seitan is such a great low fat protein source…..but….nope.

[@ChewonVegan]

I know Seitan is such a great protein source. I rely on tofu, tempeh, soy curls, soy milk, protein powder, beans legumes and I can hit my protein goals no problem. Remember all foods have protein to some extent.

[@Dogwalkingmom22]

Enjoyed this immensely. But I have issues with food allergy to all say products- I can’t drink the soy milk ( or tofu) and drink cashew milk instead. ( I also have full dairy and egg allergies. Can you make suggestions to sub the tofu/dig. Thanks Ps; glad to have found your channel!

[@ChewonVegan]

Big mountain makes a soy free tofu that is high in protein. I found it at Sprouts. Or you may have to get it online. If you also have no wheat allergy you could do Seitan. Lots of things are made with it. Like bacon and lunch meat. I hope that helps

[@trishbresolin8212]

Great info. I'm sorry you will be discontinuing your membership but do understand you have to do what works for you. How do we know how much protein we should be eating?

[@ChewonVegan]

It depends on your age, activity level and any health issues you may have. For me I get a minimum of 100 grams per day and some days I get up to 120 grams. It would be best to speak to your doctor about it.

[@trishbresolin8212]

@@ChewonVegan thank you

[@laurielasala-tuttle555]

Hi Debi! I'm wondering what formula you used to come up with your protein needs? I weigh 140 lbs, and I need 102 grams of protein. Thinking I may need more? 😊 Laurie

[@ChewonVegan]

Depends on how active you are. It can be anywhere from 1.2g/kg of weight to 1.6/kg of weight. But some of the menopause doctors are saying 1gram per pound of goal weight. So it varies depending on who you talk to. If you are feeling like you need more add another 5 or 10 grams per day and see how you feel. For me I like to be around 105 to 120 grams a day.

[@laurielasala-tuttle555]

@@ChewonVegan thanks for your answer, it makes sense!!

[@lorriangus]

Debi, where did you get your information about protein needs? I just did a quick search and saw different guidelines. Anywhere from .80 grams to 1.2-1.7 grams per pound. I'm sitting at about 230lbs and that amounts to 184 - 391 grams. I am freaking out! I can't possibly need that much. Oh, wait, that was kilograms. .36 per lb is much more reasonable. 🤣

[@ChewonVegan]

@@lorriangus I would recommend 1 gram for every pound of your goal weight. But I would start out with 100 grams. I get my info from a few doctors doctors. @vondawright @drmaryclaire and my personal doctor. Please consult with your own doctor first. This is general advice.

[@cherylrogers2024]

Do you still follow Greger, McDougal, Esselstyn, or Furman? They don't seem to stress the high level of protein you are here.

[@ChewonVegan]

@cherylrogers2024 I still eat a starch based diet with added protein like tofu, tempeh etc. My doctor is on board with my protein intake. When you are post menopausal like I am I need more to protect my bones,heart and muscle. My doctor recommended 100 to 120 grams a day. I'm also lifting weights 3 days a week to build muscle. I feel much better eating this way.

[@bernadinesuarez9971]

@Chewonvegan Debi, what are your thoughts about a long term type II (still with good renal function) who is your age, morbidly obese and still inactive, taking on this much protein? How much do you think woukd be good otherwise? Ive been doing Mastering Diabetes for over a year and have had substantially good results but they recommend 10-15% of daily calorie intake as protein. I'm always hungry and end up turning to fattier plant foods for satisfaction - which is what I absolutely don't want to do! I guess I just want to make sure I take great care of my kidneys.

[@bernadinesuarez9971]

​@@ultrapolitanrecordsHi there . I have been 100% OP on MD for more than a year. I eat lots of greens and non starchies, no oil ever. I've lost 55 pounds and have hit a long plateau. I don't IF and for a number of medical reasons don't plan to. Fruit and almost all unrefined grains still spike me, up to 300. I have noted that when my protein goes over 15% I am less hungry and my BS is more stable. At this point, I'm interested in what Debi has to say. I do believe that postmenopausal diabetic hypothyroid females are a unique subset and cookie cutter MD *MAY* not be the entire solution for me. Thanks for your response.

[@ChewonVegan]

The mastering diabetes guys are the experts in this field. You should really talk to your doctor. If you do have normal kidney function then you probably could do a bit more protein. I know when I added more protein I didn't really get hungry between meals. But since I am not allowed to give medical advice I would check with your doctor to see if you can add more protein . You definitely want to eat low fat. It sounds like you are doing all the right things. if there is any way you could add some movement in your day that would also help. Even if you do it from a chair. Swimming is also a low impact exercise. I know it is frustrating when you go through menopause and things don't work like they use to. It's been a process to find what works for me. It was a lot of trial and error. I wish you the best of luck.

[@bernadinesuarez9971]

@@ChewonVegan I appreciate your input and candor! I know the MD guys are the experts and the MD plan has helped me to greatly reverse my type II but I've come to the conclusion that they are not postmenopausal, hypothyroid almost-70-year-old type II women. 😉 My doctor gives me a lot of free rein in this process and of course I will go over things with him but I will tell you that on my own I have lowered my carbs (to about 55-60% from 80%), kept my fat to around 10-12% and raised my protein to about 30% (all with whole food plant based). I have seen an almost instant change in blood sugars (better), satiety (double) and a corresponding reduction in daily calorie intake (I log everything or I can't lose). So I'm definitely interested in this tweak and thank you for the idea. ❤️ I see my doc on Tuesday.

[@ChewonVegan]

@@bernadinesuarez9971 that's sounds like you have a good handle on things. I hope your doctor can help as well.

[@bernadinesuarez9971]

@@ChewonVegan Debi, just an update: my doctor gave his unreserved approval. He said my kidneys are "perfect" and he just cautioned me to stay well-hydrated. Just wanted to pass it along. I'm excited about trying this tweak for a couple of weeks to see where it lands me. My blood sugars are definitely better! Large bowl of cherries, 1 hour later: 105. :) NOTE: This is NOT blanket advice for ALL. Check with your own doctor if you have issues. I'm just passing it on to Debi because we are both sister nurses and I wanted her to see the positive results. She's an incredible researcher (and cook!) and I appreciate her ideas so much.

[@heidiwilliams6047]

Dr Greger does not concur with your need for so much protein. Just about ever veggie has some in it, even oats. Stick to the daily dozen

[@ChewonVegan]

I respect Dr. Greger's point of view but he is not a post menopausal women. I did his way of eating for 4 1/2 years and towards the end I was not feeling well at all. Our needs change as we get older and go through menopause. I do much better eating more protein. I lift weights 3 times a week and walk daily. I am very active and I eat to my personal needs. If what you are doing is working then great then continue to do what is working for you. This is not a one size fits all situation. We all have to do what is best for ourselves.

[@jackiesibblis3793]

​@@ChewonVeganSo true!!! Another well known plant based doc who doesnt exerciseand looks sick do not belieeve in protein. In the end as you said " do what u have to do"

[@dicav7166]

Stay with utube … food ideas

[@MaryTheMerryVegan]

This is brilliant, thank you!

[@ChewonVegan]

You're very welcome!

[@mellindahughes7570]

Great video, thanks for sharing ❤

[@ChewonVegan]

Thanks for watching!

[@cece4967]

Helpful information. Thank you!

[@ChewonVegan]

You're welcome! Glad it was helpful ♥️

[@quenna3135]

Great video! Thank you so much for sharing this information.

[@ChewonVegan]

You are so welcome! Hope it's helpful!