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I've been vegan for many years, and I mostly didn't worry about protein. I did eat legumes fairly often, and peanut butter every day! Then, when I wanted to lose weight and dropped my calories very low, I basically lost a whole lot of muscle mass, but not much fat. (I am disabled and unable to exercise, so my BMR is very low.) When I took a closer look at what I was eating, I realised my protein consumption was way too low. Now I make an effort to include protein sources in my meals, but try to keep fat low. A quick tip: nutritional yeast is actually quite high in protein. 1T gives 4 or 5 grams of protein. It's an easy and tasty way to add a few more grams of protein to a meal.
Yes! I am able bodied and I exercise, and STILL had to increase proportion of protein when reducing calories for fat loss. You aren't alone, and it's probably not completely because of your disability. Best life to you!
I'm O+ blood type with Cree Native Indian background. I'm Vegan and absolutely crave protein. I'm very grateful for your videos because it has helped me greatly. Thank you. ♥️🥦♥️
I love your combination of foods, have gotton rid of my 3lbs - seemed an age since your last bubbly u-tube. Dont ever change your enthusiasm and bubbliness. Also, your adorable girls
Your sweet potato and broccoli meal is perfect for protein needs. Our bodies can only metabolize 22 grams of protein in one meal, the excess protein is harmful for the body, according to Dr. Garth Davis who wrote "Proteinaholic". He used to encourage his weight surgery patients to cram in the protein because it's what he was thought he knew about protein at the time. He's educated himself quite a bit since his early days and advocates a whole foods plant based diet to his patients. And some of those patients end up cancelling their surgery because they're losing weight using a different 'tool' besides weight loss surgery. These meals look scrumptious and easy to make. Thank you for sharing Chelsea!
You are such a breath of fresh air, natural and beautiful woman. thank you for all your advice, recipes and inspirational videos sending you ❤ from South Africa!
So glad I came across you again! You changed my life way back with the Convo about one tablespoon of oil ......orrrrrrrr these nine zucchinis! I'd already stopped with oil.....but the volume and density bit changed the game ....my meals are always huge and massive like yours....piles and piles of food and I love it
I’ve been plant based for 8 years now and I’ve never had an issue with protein, even when I was pregnant protein was just never a problem. However in the past couple of years I’ve been dealing with miscarriages and PCOS and weight gain. Lots of things contribute to those things. But this past month I’ve increased my protein, just a little, getting about 60ish grams a day vs 40-50 grams and for the first time in a year I broke through my insane nightly junk food cravings and I’ve lost weight. I do think more protein is making me feel more satiated.
Hi Chelsea, love your videos and all the calorie density and deficit tips. One thing I can't follow is the protein calculations.. I eat very simliar foods and frequently cannot get even near the minimum .8g per kilo protein each day. The calcs as I'm doing them don't stack up - could you share how you work these out please (I'm hoping I'm making a mistake somewhere!)? For example, the box of pasta is 28g protein, divided by 3.. A can of chickpeas is 12-13g. You would need to eat nearly a kilo of broccoli to get near 30g of protein! I am long term vegan and strength training twice a week so would love to get to the bottom of this :-)
I have stopped worrying about protein and have focused on 50/50 plate. My goal is to loose weight (nearly reached my goal, with the help of your videos!) and still be satisfied and full. As I have got older I have lost muscle but that’s something I can work on improving when I get to my goal. Like you said Pick your battles. Thank u for all the great info you share
Thank you so much!!!!!! I think the light bulb 💡 just went off for me‼️ I always add a bean, lentil, tofu or some other protein to almost all my meals because I figured I needed it to stay full‼️ I’m going to rethink my meals and hopefully start losing the weight I need to get to my goal 😊🙌 now I need to freeze some home cooked black beans 🤣🤣🤣
Just started HCLF diet and I am still amazed that it is really working even though I still have to cut down more fat and processed ingredients. Feel like it is the key of losing weight that no one tells you and it makes me so excited! This video is so informative especially for beginners like me. Thank you for sharing your recipes! 💖
I had low protein in my last blood test and also signs of protein deficiency, so I've had to focus on getting more protein in my meals. It's been a struggle because I'm not very good at putting together balanced meals and I just don't think about it, especially when I'm hungry. So thank you for a very informative video and some great examples of balanced meals. Your effortless approach has really made my plant based journey much more achievable and healthy!
@@annelewis7435 I was eating the standard definition of a plant based diet, which is no meat or dairy, no added oil. I wasn't super good at balance, I think that was the problem. A plant based diet is by nature low calorie density and low in fat. I just knew from my blood test results. It wasn't severe and I don't think it was causing any health problems but when all your numbers are perfect except one then there's room for optimization. It just showed me how I could refine my menu to focus on making sure I was getting the right balance of nutrition in my meals.
@@annelewis7435 that's a good question. Dr Joel Furhman's version of plant based in Eat to Live allows for very small amounts of animal protein such as fish and chicken, one or two times a week, with the majority of protein sources being plant based because of the calorie density and nutrition in those sources, so that's actually what I've been focusing on. Mostly vegan plant based meals and the occasional animal protein, usually fish or eggs. Edited to say: rarely chicken, never red meat or pork. Never dairy. Almost never added oils.
I live for your videos. As a southern girl the hardest thing was switching over from our normal cuisine. However, I really really enjoy the meals you make.
Love all your videos Chelsea! I’ve been HCLF for 18 months now, but am newly pregnant. Could you possibly do a video on foods that are good for pregnant/nursing moms that are along the same HCLF plain? Thank you! ❤️
Hi Chelsea! Really appreciate your honest and simple no frills recipes and solutions. Would you mind sharing what are your go to oil free dressings ? Did you do Tahini even when you were in the initial phases of weight loss ?
Hi! Thanks for showing what to do with tahini. I have a jar of it and no idea what to use it for. These meals look yummy and not a vegan but going to make them. Love your videos and the way you explain things
All these meals look great and involve all the foods I love. Plus I have most of those ingredients on hand anyway. I’m in Australia and recognise the food packaging so presume you have a Woolworths there or might be called Countdown. What an unusual name for the pumpkin, buttercup, we have butternut pumpkin here. Thanks for video💕
Ugh thank you for this Chelsea. I have been battling with this a lot lately, wanting to eat higher protein because my muscles recover quicker when i eat higher protein, but then feeling deprived with less carbs, and struggling to stay in a calorie deficit. And not really wanting to have to count my calories. Its a struggle. And all i actually want to eat is short grain white rice lol.
I hear ya!! Pick those battles girl! I’d the primary goal is a calorie deficit choose that. There’s minimal evidence high protein is better for muscle growth, and lots of evidence it’s not actually that good for us. I shared a lot of references in the description. They really help put the mind at ease about this one!
I wish I could eat that much at lunch. I only get 30 minutes. Taking out the time to go to my locker , warm up food and get back to my locker before i have to clock back in, I technically get about 20 minutes. I MIGHT be able to get through the pasta serving in the time allotted. Eating enough in work days is super hard for me. But these look amazing! XO Davita
@@inagadda1976 Well than i don't see the problem. 20 min are absolutely enough to eat a pretty big lunch if you have done a well meal prep (30 min is just the regular time for break here, so no one would get enough food if it would be not possible). Chelsea is almost never snacking so she is getting all her food from breakfast (what U will have at Home), Lunch (your 20 min at Work) and Dinner (you will have that at Home again with time to cook or meal prep). So it shouldn't be a big problem honestly
@@hannahstieber appreciate your opinion but its not for me. I struggle to get a decent amount of food eaten at lunch and then i am nauseous for at least an hour because i ate too fast.
Thank you! It's awesome seeing the prepped meals you make, and I'm now understanding why it's good to have more protein in meals. And definitely, I've learned that calorie deficits are the key to weight loss :D
I used PB2 defatted peanut flour to boost my protein when I did an 800 calorie diet. I blended it into a smoothie with some cocoa powder and a banana. It's an easy way to boost protein. Other good foods to eat are texturized vegetable protein and Quorn, as both are low in fat, high in protein, and high in fiber. Quorn or mushrooms in particular are really good because the fibers in their have alot of polysaccharides that will feed gut microbes that help you feel full and regulate your blood sugar.
I love ❤️ your videos. I LOVED eating a plant based diet ❤ However, I had to stop due to VERY LOW iron. To maintain the plant based diet I would have to have iron infusions on a regular basis 😩 Can you make some more recipes that are very high in iron? I would love to try plant based again with very high iron recipes and the iron supplements that I currently need to take. Perhaps together it will be enough for me to maintain a plant based lifestyle 😊
Dr Furhman says we get too much protein and it’s cause diseases. The fiber in Beans has good protein and doesn’t get digested so they help you lose weight. We should eat 2 cups a week. Our gut needs and loves it!
For athletes; I would agree that current data suggests that dietary protein intake necessary to support metabolic adaptation, repair, remodelling and for protein turnover generally ranges from 1.2 to 2.0 g/kg/day. If you are in a caloric deficit then you may need more, possibly upwards of 2.5 g/kg/day (bodybuilders would be the ideal cohort). Also, protein supplementation beyond a total daily intake of ~1.6 g/kg/day provided no further benefit to your hugggeee gains.
Love your videos, can you explain how there are 20 grams of protein in your Sweet potato/Brocc breakfast- like how much do you have to get that much protein? Thank you!!
Yes sure, I’d eat about 2 pounds of food in a meal (you’re welcome to eat less if that suits you) and 1 pound of sweet potato is about 7g. mobile.fatsecret.com/calories-nutrition/usda/sweet-potato?portionid=49009&portionamount=1.000 I’d also eat about a pound of broccoli 13g approx of protein. mobile.fatsecret.com/calories-nutrition/usda/broccoli?portionid=49469&portionamount=1.000 This example isn’t the only thing I’d eat everyday. But it’s an example that with lots of leafy green veggies you are getting protein. As Michael Greger suggests, focus on having lots of veggies, beans, whole grains, fruits, some nuts and seeds and you’re not going to struggle to get those protein requirements.
I don't really worry about protein one way or another. I find that when my body "craves" more protein (plant based), I will eat it. When my body "craves" more starch, I will eat it. It all balances out at the end of the week. In general, I do feel better when I eat more starches (plant based and whole grains). Thanks for your great videos!
I feel that beans, lentils, chickpeas, etc. are even better than potatoes because they are starchy proteins. Of course, we should also be eating whole grains and sweet potaties. Thank you for the great content.
Love these meals you’ve made. I could totally eat each one (perhaps minus the olives). I have ME/CFS and can’t exercise to lose weight, so I’ve been relying on calorie deficit. I was advised 100 grams of protein per day, but sounds like around 70 grams fits the .8 per kilo for me. Thanks for all your videos and inspiration.
@@erichardson8811 Myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) is a serious, long-term illness that affects many body systems. People with ME/CFS are often not able to do their usual activities. At times, ME/CFS may confine them to bed. People with ME/CFS have severe fatigue and sleep problems. ME/CFS may get worse after people with the illness try to do as much as they want or need to do. This symptom is called post-exertional malaise (PEM). Other symptoms can include problems with thinking and concentrating, pain, and dizziness.
@@OzAuthor Dr. Brooke Goldner healed her autoimmune disease..Lupus..which is unheard of she says..unsure if you have an autoimmune disease..however maybe you can seek her advice to see if you can heal..she is the expert..I saw her on RU-vid..just an FYI..I hope this helps you.
Hey Chelsea from Australia great video thanks for sharing.I was curious if you could do your vegan story and how it's affected your weight loss journey over the year's have you always been vegan or plant based or did you become vegan when you started on your weight loss lifestyle hopefully this makes sense 🥰
Holly! I would love to share this with you! Here is a bit more on my story below! Also Like the ladies said below my podcast is a great place to learn more on all this! Podcast: open.spotify.com/show/0VOQvQX88CbhDwcIYuvCNB My Story: www.chelseamae.com/team
I'm going through menopause and I'm struggling..doesn't matter what I do..the weight is fighting with me and I hate sweet potatoes so I don't know..will keep trying
How do you eat so much?? I’ve been vegan 21 days and I struggle to eat large servings! I don’t want to under eat but I also can’t stuff myself 😭😭😭 any suggestions?
I love tahini with lemon and water. unhulled tahini is the best calcium sauce and good fats. I Don’t use any type of oils when cooking and only use tahini for my sauce. It’s amazing!
Oh! I forgot to add to my precious comment (which was LONG.... sorry about that), I thought I saw in one of your reels (not sure that's what it's called?) on Instagram that you recorded a video on how you overcame your binge eating? Maybe I understood that wrong. I was waiting for it to upload. I'm going to go through your list and see if you have one up already and that I misread your Instagram post.
I don't understand why the calories would go up just by swapping some carbs from protein - aren't they both 4 calories per gram, thus equal? Nutritionists normally recommend increased protein in your diet if you want to feel more satiated and less hungry 🤔 Maybe I missed something?
This is a great question. Yes they are both 4 calories per gram, of pure protein or carbohydrates, but the calorie density of the foods they come in is different. For example potatoes are 400 calories per pound, and tofu is 600 calories per pound. So when you’re eating higher protein meals (especially needing to get to 100g of protein per day which many recommend) to do that you must eat less volume of food than if you were eating the same calories from mostly potatoes etc. Here’s an interesting thing about protein and satiation. People DO report feeling more full eating more protein, BUT, that doesn’t correspond to them eating less calories at subsequent meals. It’s like saying ‘I FEEL like wearing a waist trainer while exercising helps me burn more calories’ but when actually tested there’s no net benefit. Eating more protein doesn’t actually keep you more full in any meaningful way…. And the highest satiety index food is potatoes!! If you want more fullness and satiation potatoes and high fibre is more important than added protein.
@@ChelseaMae Thank you so much for the response! That makes total sense. I too feel like the fibre makes the biggest difference in my satiety - both when it comes to feeling full physically, and emotionally satisfied throughout the day. I have much less of a sweet tooth at night when I've eaten lots of vegetables during the day. I love your channel, and I've been listening to your podcast - they are both great
I don't worry about protein at all. Too much protein hurts tour kidneys and kidney issues is what lead me to the way of eating in the first place. Over consumption of protein can cause problems. 50 to 80 g of protein per day is great for most people.
If you exercise at the same time when you're trying to lose weight, should you eat the calories you burn during exercise, and still be in a calorie deficit?
No, eat according to your normal calorie deficit and allow exercise to be the so-called “icing on the cake”. You will slow your results if you try to re-eat those burned calories back plus you may overestimate how many calories you’ve burned and as a result eat more calories than you’ve burned which wouldn’t put you in a calorie deficit at the end of the day.
Also, when people are strictly limiting calories to lose weight, some of the protein they eat gets "wasted" as it's burned for fuel. That's another reason why dieters need a bit extra protein. Granted, feeling you need 120 grams of protein a day is excessive.
well if you are bodubuilding you also need higher protein otherwise the muscle tissue goes to waste, not to mention the highest termic effect of protein so 120g is really a bare minimum but it's extremely hard keeping his low carb as well.
I always feel like I'm gonna lose the muscle I built by staying whole foods. How do i know if im not maintaining muscle :( there's so much mixed information online
The only people who need to worry about protein deficiency are anorexics, people losing alot of weight on a very restricted calorie diet for fat loss (1000 calories a day), or people who eat alot of casava (yuca, tapioca) as a staple in their diet. Casava is unusually low in protein as far as plant foods go, and it's not a coincidence that cultures that eat alot of casava also often eat alot of rice, beans or nuts to complement them. Even potatoes have enough protein that you could live off them. More Americans need to worry about getting enough fiber, because fiber is used in your gut to power your digestion and your immune system. Fiber gives you all sorts of benefits that a high protein diet won't.
I love you big bowls of food. But I can’t take them to work for lunch. Dinner awesome. All I have at work is a microwave and half an hour for lunch. I really liked the last lunch option. But could you do some suggestions to take to work for lunch. This is my biggest problem. I take the usual salad with a few additions such as lentils chick peas etc. But I get really bored with the food. In my past weight loss journey I was a meat eater and found it easy to add different meat and fish to my “salads”. I never had a problem losing weight. BUT since August I’ve changed to a vegan diet, and I love how I feel following this way of life. I need to lose weight… but lunch is my biggest problem. Something that is whole food, plant based that is easish to prepare but tastes good, and I can just take to work, eat, maybe use the microwave if needed, but hopefully not, and feel full. Sorry if this is a rant, but lunches are my downfall because I get bored with the usual salad. I love your channel & have learnt so much.. Erika from across the ditch
1 sweet potato has 2 grams of protein. 1 cup of broccoli has 2.5 grams of protein. How is she getting 20 grams of protein in a bowl of sweet potato and broccoli? How much can she eat at once time?
1 pound of broccol, 150 calories and approx 13g of protein. mobile.fatsecret.com/calories-nutrition/usda/broccoli?portionid=49469&portionamount=1.000 1 pound of sweet potato, 390 calories and about 7g of protein. mobile.fatsecret.com/calories-nutrition/usda/sweet-potato?portionid=49009&portionamount=1.000
WOW that bowl is huge!!! It would take me a week to eat just ONE of those! that is a lot of food. but at least you wouldn't be hungry and you would have snack for later.
0.8 gram per kg is far too low....recent studies say we need 1.2 to 1.6 grams per kg......esspecially older people need more protein..RDA is most of the time..the minimum requirement...but...the big but...all the protein on labels or numbers on products is crude protein....Protein is measured through nitrogen in the food. But not all nitrogen in food is part of amino acid (protein). In plants there are more non-protein-nitrogens then in animal products. So in order the know what daily intake of protein you need you must know how much digestible protein there is. In plants it is between 70 en 90 percent(chickpeas are great). But, there is another thing: the bioavailability. Plantbased protein have a low bioavailibility. Also depends on the plant source. Animal protein is above the 90 percent. Plants far below 90 percent. If you need 1,6 gram of protein (differs per person)and you weight 80 kg, you need to eat 128 grams of pure, digestible and bioavailable protein. That is 800 - 1000 grams of beans per day. If you need 1,2 grams per kg or 96 grams per 80 kg then you still need to eat 600 -740 grams of beans or 400 grams of animal product....btw...you may believe you have muscle (protein), but to be honest it is very meager....
6:44 it would be IMPOSSIBLE for me to eat that HUUGE BOWL OF SALAD! THAT IS LIKE 6 LITERS OF SALAD?! _HOW_ CAN YOU EAT _THAT_ _MUCH_?? Edit: to think of it, that's almost like binge eating? Eating as much as you can to fill yourself? Girl, are you ok?
A salad is going to always look huge as it’s mostly leafy greens, think about how much space a head of lettuce takes up but it’s not much food. Meals that have a ton of leafy greens look huge compared to a piece of toast but this is a great amount of food for me. If you’re more comfortable eating small portions go for it! The beauty of this lifestyle is if you like eating big portions you can. 😀
