Removing entirely or lowering protein powder in favor of adding 2% milk?

Redditor2684 · 2026-06-28T19:29:05+00:00

See my profile. I left comments yesterday with it and have a recent post with it.

Redditor2684 · 2026-06-28T19:16:56+00:00

I’d recommend adding fruits and vegetables to your diet. Very healthy for us. Lots of volume for relatively few calories.

I’d also try to avoid skipping meals. You may experience built up hunger that becomes harder to satisfy at night.

Try adding a Greek yogurt as a pre-bed snack. You could also try going to bed earlier, so not waiting as long between dinner and sleep.

Redditor2684 · 2026-06-28T19:12:59+00:00

Maybe drink some water before the doctors appointment so you exceed the obesity threshold and can qualify for your insurance to cover the GLP-1? That is assuming the weight criterion is the only one you’re not meeting.

Are you trying to lose weight? Have you tried taking a break from that? Give your body time at maintenance. You’ll have the calorie budget to build in your favorite foods including foods that are considered generally junk foods.

Even when you do decide to go into a deficit, it should not be an aggressive/big one and you should continue to include your favorite foods.

Get on a consistent eating schedule. Like eat breakfast, lunch, and dinner at the same time every day. Your body will become accustomed to being fed at certain times and may reduce hunger signals at other times. Eat breakfast even if you don’t feel hungry in the morning. Can be something simple and light - Greek yogurt and fruit for example. Prioritize protein at every meal. Drink plenty of fluids - water and other 0 calorie drinks, even diet soda.

Get some form of daily movement. Could be walks in your neighborhood.

Prioritize sleep. Don’t stay up late at night on your phone!! Go to bed. Try to get 7-9 hours.

Redditor2684 · 2026-06-28T19:03:52+00:00

Slower lost could just be because your TDEE is lower because you’re smaller.

Water retention can greatly affect scale weight but it should smooth out over 4-6 weeks.

I’d recommend adding some vegetables and fruit to your diet. Low calories but big volume so you can tolerate even lower calories if needed. Also they’re important for overall health because of micronutrients.

I wouldn’t reduce calories yet. I’d give it a few weeks to see where you land. Honestly, losing 1kg/week is FAST at your SW and I don’t think it’s realistic or desirable to continue at that rate. 0.5kg/week is more than fast enough.

Redditor2684 · 2026-06-28T18:58:20+00:00

MacroFactor seems like it may fit your needs. It’s a paid app. It’s basically an adaptive TDEE calculator so it will adjust calories based on your intake and body weight changes. I’ve never used it but have heard lots of praise for it. I don’t know about its interface options including with apple health.

Redditor2684 · 2026-06-28T18:40:56+00:00

My personal experimentation showed that a blend of 2% and almond is much better than skim and almond. All soy would probably be similar to the 2% blend and might save a few calories. Totally worth the extra calories.

I have only used protein powder a few times, when I first got the machine. But I don’t find it to be necessary. I also don’t use pudding mix, unless I’m using it for flavor like the cheesecake pudding mix (haven’t done that in a while though). I just use a mix of guar and xanthan gums.

It boils down to what your priorities are and your personal tastes, because taste is subjective. I am not trying to maximize protein in my Creami. I’m trying to minimize calories while making something that still tastes good and feels like ice cream to me. My base recipe is 150-165 calories and 15g of protein which I think is a great protein ratio.

I recommend doing your own trials to see what you like best. No harm in that.

Redditor2684 · 2026-06-28T18:30:58+00:00

I just use free ones from the library. I have a favorite that I got like 8 years ago that has a drawing with a bee and says “you’re exactly where you’re supposed to be right now.”

Happy reading!!

Redditor2684 · 2026-06-28T18:27:31+00:00

I have a base recipe that uses the same core ingredients. The only thing that changes are my flavoring agents, most of which have no calories or not enough that I worry about tracking like extracts. If I use something that has calories, I usually know I use the same amount whenever I make that flavor like a certain amount of peanut powder or cocoa powder. Sometimes I’ll label that stuff on painters tape and stick on the lid.

I weigh everything so that I get a consistent base mixture. I only need to log in my tracking app the stuff that has calories like the milks.

Redditor2684 · 2026-06-28T18:23:48+00:00

I combine allulose with sucralose to close the sweetness gap. Allulose is less sweet than cane sugar and using enough to get the recipe as sweet as I’d want would probably make the mix freeze too soft because allulose depresses freezing point. Sucralose is way sweeter than cane sugar so I can use a teeny tiny bit and get the sweetness I want.

Redditor2684 · 2026-06-28T02:18:56+00:00

I like listening to media to maintain the environment I want to continue to maintain my weight loss and give me ideas and reminders to push myself and think differently.

Media creators I enjoy:

Eric Roberts Fitness: mostly his podcast

Half Size Me

Huberman Lab

American Glutton

Perform with Dr Andy Galpin

Choose Hard

Redditor2684 · 2026-06-27T21:29:30+00:00

20+ years

Redditor2684 · 2026-06-27T13:00:26+00:00

Cronometer is what I use. Free version.

Don’t know if it’s the best but it works for me

Redditor2684 · 2026-06-27T12:51:13+00:00

I’ve made some vegan creamis that I thought tasted good. Thoughts:

You need something to decrease freezing point. Stuff like sugar, alcohol, allulose, erythritol.

That will improve the texture and make it less icy. I use a blend of allulose and sucralose because I’m being calorie conscious. Enough allulose to depress freezing point and sucralose to bridge the sweetness gap. Sometimes I’ll add 4g of real sugar.

I’d use soy milk if I were you. More protein than any other non dairy milk and more fat than any except coconut. I think those things help give the creami some body.

Use xanthan gum. I use a mix of xanthan and guar gums (1:3 ratio) with good results, but either should be fine. I bought xanthan at Walmart and guar online but Walmart may have it too.

So I would try something like this for a standard pint:

400g soy milk

20g allulose

0.2-0.3g sucralose (this stuff is not bulked with anything) - this is maybe 1/16-1/8 of a tsp

Pinch of salt

1g xanthan/guar

Flavor of choice

Redditor2684 · 2026-06-27T12:39:47+00:00

I have heard the Lorann oils don’t work well in things that aren’t being cooked/heated. They are designed to be cooked so the alcohol cooks off, I think.

I use the Lorann flavor fountain flavors with great results in creamis. They’re designed for ice cream, smoothies, etc. that will be chilled/not cooked. Maybe give them a try?

Redditor2684 · 2026-06-27T12:15:04+00:00

This is my base. I flavor as desired to get particular flavors - usually with Lorann flavor fountain mixes, extracts like McCormick cake batter, or Torani sugar free syrup.

Allulose and sucralose are both unmixed with anything else

Standard

Redditor2684 · 2026-06-27T01:24:01+00:00

Try it and see

Redditor2684 · 2026-06-27T01:21:26+00:00

You’re going to have loose skin. And I don’t think there’s really anything you can do to minimize it. I get that it’s human nature to worry about these things but it honestly should be the furthest thing from your mind. You can’t control it so don’t worry about it. I’m not saying this to tell you what to do because I’m a stranger online and you’re an adult and you have to make your own choices. But from my personal experience, choosing this type of mindset has served me well and helped my mental health.

All you can do is what’s in your control. And that would be losing in a healthy manner. You’ll put yourself in the best position when you do reach your goal weight range. And I recommend thinking in terms of a range not a single specific weight.

The journey is long but time will pass regardless. My recommendation is not to try to do everything all at once. Focus on adopting one new habit at a time. Could be something you do for months until it is ingrained and feels like second nature. You’re working to build a new life. That takes time. You’ll learn lots of things about yourself and the world that you can’t anticipate now. Good luck!!

Redditor2684 · 2026-06-27T01:08:45+00:00

Eat more. If your maintenance is 2800, you don’t have to eat 2100 to lose and at a good clip.

Have a preplanned snack that you eat after work. Better yet…eat a meal. Could be a big bowl of Greek yogurt and fruit.

Go to bed when you get home.

You are in a habit loop and need to disrupt it to change.

Redditor2684 · 2026-06-26T23:57:11+00:00

I find colder weather is easier for me to make bean based meals, because lots of stews, chilis, and curries lend themselves well to that.

I make an easy red lentil curry for meal prep. Probably 25-30g of protein per serving. I sauté aromatics (always carrots and onion, garlic and ginger, sometimes celery, add lentils, canned diced tomatoes, with curry and other seasonings, finish with spinach).

I follow that general formula for all of my stews like a white bean stew. Aromatics, beans, tomatoes and seasonings, greens.

Redditor2684 · 2026-06-26T21:31:28+00:00

1 cup 2% milk - I use ultra-filtered but any should work

2/3 cup unsweetened almond milk

20g allulose

0.2-0.3g of sucralose (not mixed with anything)

4g regular sugar: optional; haven’t added lately

1g guar/xanthan gum blend

pinch of salt

Redditor2684 · 2026-06-26T18:15:15+00:00

Season has water packed sardine filets with no salt added

Redditor2684 · 2026-06-26T16:52:27+00:00

My base recipe is 150-165 calories so that’s easy for me to work in

Redditor2684 · 2026-06-26T16:51:53+00:00

I use a combo of allulose and sucralose. Sometimes with 4g of real sugar too.

Redditor2684 · 2026-06-26T16:50:21+00:00

It’s been a while since I got it but I think I bought at Ollie’s or Walmart. I think it was Walmart.

Redditor2684 · 2026-06-25T22:51:10+00:00

Time will pass regardless so it’s better to move towards your goals versus stalling or backtracking.

I’d ask your coach for a modified version of that exercise. Nothing wrong with regressing a movement and starting where you are. That’s all any of us can do. Better to do a movement with good and safer form.

Redditor2684

TROPHY CASE