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snussster
Distinguished Member
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Posted: 1 Mar 2006 01:04 pm |
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I'm following the Eat to Live Diet to some degree, but I'm adding whey protein to my diet because I'm aiming for the 30/20/50 percentages of protein, fat and carbs, and I'm finding it difficult to meet my protein needs with beans without going berserk on my carb count.
BUT -- the whey protein package says "not to be used for weight reduction" and I've also read that whey protein is quickly used by your body, and you should have proteins that aren't so quickly available. Why? And if that's true, does anybody have suggestions of high-protein, low fat food sources? All I can think of is turkey, cottage cheese (blech) and loads of egg whites (double-blech). And maybe some filet of beef tenderloin (yum!), bet egads, who can afford tenderloin on a regular basis? I'm aiming for a lifelong plan, not short-term, so it should be something I can enjoy, at least to some degree.
Any and all suggestions will be great! Thanks.
Susan
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 1 Mar 2006 05:40 pm |
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I think they mean the protein is not a 'meal substitute'...
It's a good idea to use the protein drink after you've exercised. 1. it doesn't bloat you. 2. That's when your muscles need it.
You could always use a part protein drink several times a day, just to space out your protein intake.
Cottage cheese is okay with:
- onion and chives
- any low fat pate or spread
- savoury pickle (low sugar)
I didn't understand the carb count comment... Are you carb-sensitive? Most normal diets can get 55 to 60% from carbs...
Beans are good, but I balance them with something tasty (like marinated tofu) to give variety.
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snussster
Distinguished Member
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Posted: 2 Mar 2006 09:09 pm |
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Thanks very much NevD -- I never would have thought of pickles with cottage cheese, but I tried it last night, and had it again today -- it sure cuts the blah out of all that white blah stuff!
I don't think I'm carb-sensitive (as long as I stay away from the simple, refined stuff) because I'm losing weight now. It's just that sitting there in the evening and realizing I haven't had enough protein and my fat ratio is at 20 or below, I get confused about what to eat because beans, for example, are loaded with carbs, so if I had beans, that'd raise my carb percentage more than it would raise my protein, and then I'd be right back where I was before I ate them!
So cottage cheese it is.
I was considering buying a turkey all for myself and roasting it and packaging it up into individual servings -- but that seems a little over-the-top. I don't like chicken, and I hate smoked or packaged turkey and turkey loafs -- too much sodium and manufactured stuff in those things to be healthy or really taste like actual turkey. Oh well. The pickles are good. I'll try fresh dill and lemon juice with the cottage cheese for my next trick...
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suenos
Distinguished Member
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Posted: 3 Mar 2006 05:02 am |
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| I don't know if they have these brands in New Mexico, but Tyson and Purdue both sell turkey breasts only which make for a relatively quick cook and pre-portion (plus you only get the white meat). Also cottage cheese has a totally different taste if you mix it with a little bit of chopped garlic, chives, and finely shredded carrots.
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Nir
Senior Administrator
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Posted: 3 Mar 2006 08:28 am |
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I agree beans (indeed most legumes) are rarely more than 30% protein, so if the rest of your food intake is less than 30% protein they will "boost" it - but you'll never get your average up to 30% unless you ate nothing but beans :). So I see your point.
What you need are foods that are high in protein (like, 60%-100% of their calories coming from protein).
I currently find hard-boiled eggs with the yellows removed more palletable than an egg-white omlette. Have you tried sugar-free jelly (Jello) - it should be 90% protein or more. How about tinned tuna, or any other white fish, or prawns? You don't like cottage cheese but have you tried Quark cheese? (you can flavour it any way you like).
How about soy products? Tofu? Textured Vegetable Protein (dried soya mince)? Soy Protein Isolate? (the last one is 88% protein). Having said that, unless you are avoiding dairy products I also don't see why you shouldn't use the Whey powder and ignore the silly advisory.
Still haven't read Eat To Live, but I believe if you follow it strictly it suggests max 1 serving of meat, 2 servings of fish per WEEK and there's a (daily?) limit on dairy, so not how useful some of the above suggestions are :)
Do try to space your protein through the day. For example I'm taking a portion containing 10g of protein (mostly fish and meat during the day, TVP or Soy Protein Isolate in the evening) every 2 hours (8-9 times a day = 80g-90g) to ensure I'm getting enough. That's above and beyond 10%-15% of protein probably present in the other foods I take in, 1000+ calories so (= 25g-37g)
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giraffe4life
Member
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Posted: 3 Mar 2006 04:01 pm |
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Nir wrote:
.
How about soy products? Tofu? Textured Vegetable Protein (dried soya mince)? Soy Protein Isolate? (the last one is 88% protein).
Nir, Oh wise one... do you happen to know the nutritional facts on TVP or TSP (Texturized Vegetable Protein or Texturized Soy Protein)? I can only get it in bulk and would love to know the figures on it.
I frequently use these products in all kinds of recipes. It is available in granules or chunks so one can make something more like a stew with it. It is GREAT in a veggie chili!
Regarding all these questions about protein, I eat mostly beans, brown rice, whole grains, veggies, nuts and still easily manage to get at least 20% protein in my diet while keeping my carbs at about 55-60%.
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snussster
Distinguished Member
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Posted: 5 Mar 2006 03:25 am |
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great -- thanks Suenos and Nir -- I'll look for Tyson and Purdue -- I've seen Tyson here, although maybe not at my favorite grocery store -- but that's ok, because they also don't sell my favorite whey protein, either.
I added a blob of cottage cheese to my hot cherries and oatmeal yesterday for breakfast, and that worked out nicely. Quark cheese? Weird. I'll ask around.
I'm not following Eat to Live by the letter because it tends to not have enough protein, and all my life I've lived mostly off of carbs and fat. I really think the 30/20/50 NevD recommends is a good plan -- and I'm seeing results after only really following it for one week. My stomach is much flatter and at last I'm noticing some of the muscles I've been working so hard to improve. That's the biggest thing -- feeding my muscles and heart, not my fat. I'm investing too much time and money and life-changes to risk losing any of the muscle I'm building!
Jello has protein? never occurred to me. I must investigate!
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Krinkala
Member
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Posted: 5 Mar 2006 04:19 pm |
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| I eat dairy products for their calcium value. Cottage cheese does not have nearly the calcium as yogurt unless it has been fortified and that is hard to find. But it does exist, so you might look for that. You might as well get the most nutrition you can if you are going to eat a food.
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Nir
Senior Administrator
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Posted: 5 Mar 2006 10:18 pm |
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100g TVP (Sainsbury's own brand), hydrated: 82 kcal, protein 11.8g carbs 8.3g (of which sugars 1.5g) fat 0.2g (of which saturates 0.1g) sodium 0.1g fibre 0.9g
For dry figures, multiply everything by 4.
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Nir
Senior Administrator
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Posted: 5 Mar 2006 10:26 pm |
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snussster wrote: Quark cheese? Weird. I'll ask around.
Jello has protein? never occurred to me. I must investigate!
Quark is German-origin (now available in most UK supermarkets) very low fat soft cheese, so mostly protein. Usually unsalted so my mum makes cheesecake out of it.
Sugar-free jelly is mostly artificial sweetner, flavourings and gelatine. Most calories are from the gelatine, and being of animal origin, the brand I use: (100g of powder: protein 62.5g carbs 6.4g fat 0.9g) so I make that 284 kcal total, 88.1% protein.
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Nir
Senior Administrator
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Posted: 5 Mar 2006 10:31 pm |
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Krinkala wrote: I eat dairy products for their calcium value. Cottage cheese does not have nearly the calcium as yogurt unless it has been fortified and that is hard to find. But it does exist, so you might look for that. You might as well get the most nutrition you can if you are going to eat a food.
For protein, the yogurts I encounter seem to have 27%-33% of their calories from protein. Cottage cheese ranges 50%-70% (depending on how low fat it is). This relates back to the top of this item: how to boost protein.
Controversially, some people (e.g. notmilk.com and pcrm.com) think that getting calcium from dairy products is not the way to go (recommending vegetables instead), and paradoxically osteoporosis could be caused by consuming dairy. Of course, logically that means no milk, yogurt, or cottage cheese...
Last edited on 2 Feb 2008 06:46 pm by Nir
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KICKIN_IT_IN_MI
Member
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Posted: 6 May 2006 12:09 am |
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| Does anyone know the difference between Soy Protein and Whey Protein? Why would you choose one over the other?
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Peter
Founder of this forum
| Joined: | 24 May 2005 |
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| Posts: | 4180 |
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Posted: 6 May 2006 06:03 am |
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I will be interested to hear the answer, too.
Of course one is from a plant and the other an animal.
Peter
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 6 May 2006 12:35 pm |
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Soy protein is supposedly not as 'complete' a food, doesn't mix as well, and many prefer the taste of whey protein to that of soy.
Soy's reputed to be as easily digested as dairy protein.
The chocolate protein powder that I use for my choc/banana oatmeal bars is a soy protein isolate. It has a bit of a salty aftertaste if mixed as a drink (don't know whether the sodium is added or not) but is fantastically chocolatey in the oatmeal mix ?σΤιΌΤΗ£ much more so than the rather more expensive but relatively tasteless whey protein powders I've tried.
I wouldn't really think there's that much to choose between products. I go for the brand that has the highest protein content for the best price (80% protein for the brand I mentioned above, but there are some that give 90%).
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