Protein intake

[mjxcw]

I'm having trouble increasing my protein and cutting the carbs.  Any suggestions?

[Dominique]

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@mjxcw wrote:
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Go to Inga's profile and click on the Add Friend button

[DrFitt]

Cheers to jennilacey for supporting the carbs argument.

Here's the facts:

1. Every gram/ounce of fat consumed gets stored in the fat cells of your body.

2. Carbs do not get converted to fat unless significantly (massively) overeaten.

3. Protein is not the prefered energy source of the body.

High protein diets do work for short term weight loss but, when protein is used by the body as the primary energy source, it starts a process that turns over body protein also. This means that your body will be breaking down muscle then trying to rebuild it. This comes with a price tag. some of your weight loss will be muscle.

Carbohydrates (including sugar) are the prefered energy source and are converted to glycogen and stored in the liver and muscles. Carbohydrates (glycogen) is what your body uses when actively aerobic to release fat from storage and convert it to an energy source. 

To do this with protein is long term counter productive due to the loss of muscle when you try to normalise your diet again you will have less fat burning sites to help keep you lean. This often results in yoyo-ing on the scales as body fat is more rapidly gained.

All fat (even good fats) will make you fat if over eaten.

In a situation where you wish to lose body fat, generally a female will need to eat less than 40 grams of fat per day (60 grams for a man) and eat less calories than you burn.

Alcahol plays a huge part in sabotaging fat loss. while alcahol is in your system you will not burn any fat. You will store everything you eat and set back your results significantly. One standard glass of wine per day is ok but more than this will undo the whole days good work.

Please don't get sucked in by magic powders and marketing. I have studied exercise metabolsim and sports nutrition.

Like jennilacey i have lost 27kg (60 lbs) and carbs were the majority of my diet.

Carbs are the largest part of the food pyramid and are present in Vegetables, Fruit, Legumes, Pulses, and all Grains, and Cereals. Generally they are also high in fibre which helps increase the speed at which food moves through your digestive system and thus lowers the risk of bowel cancer.

Remember eat less fat, drink less alcahol, and exercise more.

[sbgrimes]

Double the egg.  Half the muffin in the am.

Plenty of carbs in yougrt.  Endulge.  80 cal and 5 g protein.  I am supposed to get 80g of protein a day.  I often don't do it, but try.  A whole can of tuna fish is good protein too.  That's what the nutritionist tells me.

[clo]

tuna fish! I hate it but I manage to choke it down,

[Inga]

You have received many good suggestions I'm not sure the problem is hi carb vs lo carb as much as where you are getting the carbs. Do you really need the dairy, or could you just have more fruit for breakfast? I'd also sub a big salad for the crackers. Grain is such a low volume way to pick up so many calories.

[chunt]

I lost a good deal of weight when I was younger by cutting the "carbs" and upping the protein. 
I will  explain the "carbs" airquote reference

When I was younger and counted "carbs" they consisted of:
breads

sweets

oats

sugar

potatoes

nut butters

other starchy veggies

sugary fruits

I ate a great deal of legumes, green vegtables, low sugar fruits (strawberries and raspberries), and lean low fat meats, and lost 60 pounds in 2 years time

As I got older I stay away from the sweets and sugary stuff because I dont crave it. 

I dont really get caught up in the super low carb thing anymore because I saw a nutritionist and they told me your body needs at least 100g for your brain to function properly. I still eat as listed above with the exception of some sprouted grain bread here and there, and have potatoes and bananas now. I try to eat at least 70g protein a day because I was directed to do so which is easily spread out with some greek yogurt or a homade egg sandwich, a salad with some chicken or hard boiled egg, and some pork tenderloin or chicken with dinner. 

If you arent already, eating whole foods and prepping your own meals will definitley make it easier for you, theres a vast number of recipe calculators on the web too so you will know the nutrient breakdown on whatever you made. 

Good luck

[josephz2va]

One thing I'd recommend is a nutritionist or a sports nutritionist who can provide a balanced meal plan based on what you are aiming for.

WW lets you eat anything based on a chart and you can tell them you're looking for a high protein low carb diet for muscle toning. A sports nutritionist can also provide the same thing. Both can provide recipes on how to make food based on your requirements. Some also provide a list of items to eat during your meals and you can ask for the items from say the cafeteria or pick up those items to slap together. Like an Egg & Cheese Sandwich with Tomato.

Some companies provide premade packages. I would recommend PersonalTrainerFood for low sodium concentration.