High Protein, Low Carb, Low Calorie Diet Suggestions
Replies
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hi a few recipes for u. I follow low carb too works for me
This is a piri piri sauce I make and marinate fish/chicken and pork loin steaks in. I use 2 whole chillis or 3 for extra heat. It makes a lot and can be stored in the fridge for a few days. http://soupspiceeverythingnice.blogspot.co.uk/2015/03/piri-piri-chicken.html. http://allrecipes.co.uk/recipe/2649/cod-with-spicy-puy-lentils.aspx and finally this from skinnytaste (which has lots of great recipes) that i serve with my protein. This makes a huge batch. I lose the avocado cos I dont like them (and it lessons the calories too) and use kidney beans instead of black beans. http://www.skinnytaste.com/2009/06/southwestern-black-bean-salad.html. good luck! 0 -
shawnmstout wrote: »shawnmstout wrote: »shawnmstout wrote: »PLEASE CHECK HIS VLCD, LOW PROTEIN, LOW FAT DIARY BEFORE OFFERING MORE ADVICE
sorry ...in a rush
if you look at my history, i only have had the appetite issue for the last few days which has lead to some very low calorie days. Most of the time i am around 1200-1700 calories per day. most of this has be contributed to me working on the house and either having a very quick small meal or just skipped a meal, such as lunch.
I looked at the past two weeks. You only broke 1k calories 8 times (most just barely broke 1k). One day you were over. The other days you were between 600 and 900. This isn't healthy.
Too bad myfitnesspal doesn't give you a graph for your calorie intake like it does for other measurements. I hadn't noticed that but I feel great.
It does. Go to "Reports" in the top blue menu bar, then find "Kilojoules" and "Net Kilojoules".
thanks, didnt know that
I just went to calories and in the last 30 days, i only went under 1000 calories 7 times, under 1200 13 times, and there is 29 entries. Now a few days may of been me not entering in the food, i know i did miss a few entries which would of thrown that off as well.0 -
TDEE=total daily energy expenditure. Usual suggested weight loss rate is between 0.5% to 1% of bodyweight per week. People who eat 10% to 20% less energy than they spend tend to lose weight along these lines.
A cut of 25% off TDEE is considered quite aggressive.
http://scoobysworkshop.com/accurate-calorie-calculator/
definitions (may or may not be absolutely accurate; but are good for a first approximation):
desk job with little exercise = sedentary= less than 35 minutes of movement in a day (alternatively: less than 3500 steps in a day)
1-3 hours per week of light exercise: 5000-6000 steps a day... (moving around about an hour a day)
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hi a few recipes for u. I follow low carb too works for me This is a piri piri sauce I make and marinate fish/chicken and pork loin steaks in. I use 2 whole chillis or 3 for extra heat. It makes a lot and can be stored in the fridge for a few days. http://soupspiceeverythingnice.blogspot.co.uk/2015/03/piri-piri-chicken.html. http://allrecipes.co.uk/recipe/2649/cod-with-spicy-puy-lentils.aspx and finally this from skinnytaste (which has lots of great recipes) that i serve with my protein. This makes a huge batch. I lose the avocado cos I dont like them (and it lessons the calories too) and use kidney beans instead of black beans. http://www.skinnytaste.com/2009/06/southwestern-black-bean-salad.html. good luck!
thanks! i will definitely check them out.0 -
Please note that weighing your food and recording accurately (choosing correct entries from the database, making your own entries when you have to)... are important considerations.
Estimating by cup or portions is often wrong and packages often do not contain the exact weight they claim.0 -
Please note that weighing your food and recording accurately (choosing correct entries from the database, making your own entries when you have to)... are important considerations.
Estimating by cup or portions is often wrong and packages often do not contain the exact weight they claim.
good to know, thanks!0 -
There are so many conflicting problems with proteins. Some say it causes kidney failures, some say its because the kidneys are damaged to start with. Diabetics need to be careful of too much protein because of their increased insulin resistance. Bone density - some say it causes loss others say it causes gain. Top and bottom of any diet is you have to work out what is good for you. While the extreme low calories is currently working for you, I do wonder what lasting affects it will have. Will you put the weight back on as quickly as you have lost it when you start eating a "normal" calorie intake?
To answer what is high proteins, good source of protein is whey powders, broccoli, black beans,edamame(soybeans)chickpeas,quinoa, cottage cheese(yes I know no cheese)greek yogurt,flax seeds pumpkin seeds,sunflower seeds,pistachios,almond,walnuts,eggs,tuna, tilapia, 90/10 ground beef, green/brown/red/yellow lentils/peas. Herbs and Spices, mustard seed, yellow ,fenugreek seed,chervil,tarragon,parsley, coriander leaf.
Watch the nuts they are high protein but also high calories. You could easy eat 100g of broccoli but its harder to eat 100g of nuts or spices. Dont forget to eat some meats because of the vitamin B12.
Kate0 -
Anyway: it is past 1:00am on the west coast. You should be in bed on the east coast, and only Rabbit in England should be at her computer
I do wish you the best of luck and I sincerely hope you see the light.
You are at 300lbs and you probably need to get closer to 200lbs to be at a healthy weight.
This represents, more or less, a deficit of 350,000 calories.
Your daily expenditure without (much) exercise *but with some effort to move around a bit* is about 3200 calories.
If you chop off 25% of that, you will be eating about 2400 Calories (reducing over time to closer to 2000 unless you add exercise) and have an 800 Cal deficit a day. From personal experience... you can do that for months at a time. It is sustainable. It will let you explore foods and choices that you will be able to continue to make in the future.
In a bit more than a year from today (about 438 days or so), you will be at 200lbs. You will have retained most of your lean muscle mass and you will be feeling quite strong because your power to weight ratio will have changed considerably. LONG before that you will be feeling the benefits of being lighter and you will be able to exercise more effectively if you chose to do so (and if your heart condition allows you to).
Or you can continue eating at 1000Cal a day and have a 2200 Cal a day deficit. IF you make it to six months you MAY get to 200lbs. You may also end up in hospital before that. In any case, you will NOT have the same lean muscle mass you do now. Unless you drastically up your protein (AND engage in weight lifting) you WILL be losing more and more lean mass as you continue on a large deficit while the amount of free fat you have reduces.
PS: each catabolized lb of fat yields anywhere from 3300 to 3800 Cal *by convention: 3500Cal*. A catabolized lb of muscle about 1500 Cal. The reverse is also true, it takes about that many extra calories to build up the tissues.
So, how much cheese would you have to eat to gain 2lbs? Cheddar is about 114Cal per oz. It would take about 3.84lbs of cheddar eaten over and above your 2700 to 3200 Cal a day TDEE to get you to gain 2lbs of fat.
So, it WAS water weight.
Use www.weightgrapher.com (allows manual entry), or a similar trendline generating program to record your weight and evaluate your progress without being at the mercy of normal weight fluctuations (www.trendweight.com--you can do manual entry via a connected free fitbit account), happy scale for iphone, etc).
Take care...0 -
Anyway: it is past 1:00am on the west coast. You should be in bed on the east coast, and only Rabbit in England should be at her computer
I do wish you the best of luck and I sincerely hope you see the light.
You are at 300lbs and you probably need to get closer to 200lbs to be at a healthy weight.
This represents, more or less, a deficit of 350,000 calories.
Your daily expenditure without (much) exercise *but with some effort to move around a bit* is about 3200 calories.
If you chop off 25% of that, you will be eating about 2400 Calories (reducing over time to closer to 2000 unless you add exercise) and have an 800 Cal deficit a day. From personal experience... you can do that for months at a time. It is sustainable. It will let you explore foods and choices that you will be able to continue to make in the future.
In a bit more than a year from today (about 438 days or so), you will be at 200lbs. You will have retained most of your lean muscle mass and you will be feeling quite strong because your power to weight ratio will have changed considerably. LONG before that you will be feeling the benefits of being lighter and you will be able to exercise more effectively if you chose to do so (and if your heart condition allows you to).
Or you can continue eating at 1000Cal a day and have a 2200 Cal a day deficit. IF you make it to six months you MAY get to 200lbs. You may also end up in hospital before that. In any case, you will NOT have the same lean muscle mass you do now. Unless you drastically up your protein (AND engage in weight lifting) you WILL be losing more and more lean mass as you continue on a large deficit while the amount of free fat you have reduces.
PS: each catabolized lb of fat yields anywhere from 3300 to 3800 Cal *by convention: 3500Cal*. A catabolized lb of muscle about 1500 Cal. The reverse is also true, it takes about that many extra calories to build up the tissues.
So, how much cheese would you have to eat to gain 2lbs? Cheddar is about 114Cal per oz. It would take about 3.84lbs of cheddar eaten over and above your 2700 to 3200 Cal a day TDEE to get you to gain 2lbs of fat.
So, it WAS water weight.
Use www.weightgrapher.com (allows manual entry), or a similar trendline generating program to record your weight and evaluate your progress without being at the mercy of normal weight fluctuations (www.trendweight.com--you can do manual entry via a connected free fitbit account), happy scale for iphone, etc).
Take care...
I get now that i have been down the wrong path, i guess my question now is how to i get to the correct path without gaining back all that i have lost? I do not want to gain all of this weight back, is there any suggestions for this?0 -
Do as rabbit said and aim for about 2700 calories a day. At over 300 pounds, you will still lose quite a bit each week. Instead of following a diet plan, use your noggin and count calories. MFP gives you all the resources. I agree it's a problem that your wife doesn't follow recipes, and I'm sure it's a lot more convenient to have her cook for you, but you either need to plead with her to get with the program to help you or on your days off, cook and freeze a bunch of meals. Or barbecue a bunch of different meats and eat a salad or frozen vegetables with them. Once you become determined, it gets easy. And you'll feel so much better.0
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atypicalsmith wrote: »Do as rabbit said and aim for about 2700 calories a day. At over 300 pounds, you will still lose quite a bit each week. Instead of following a diet plan, use your noggin and count calories. MFP gives you all the resources. I agree it's a problem that your wife doesn't follow recipes, and I'm sure it's a lot more convenient to have her cook for you, but you either need to plead with her to get with the program to help you or on your days off, cook and freeze a bunch of meals. Or barbecue a bunch of different meats and eat a salad or frozen vegetables with them. Once you become determined, it gets easy. And you'll feel so much better.
I just re-adjusted my goals to 2lbs per week weight loss and it is stating 1,910 calories, is that more accurate than the 2700 calories a day?0 -
shawnmstout wrote: »atypicalsmith wrote: »Do as rabbit said and aim for about 2700 calories a day. At over 300 pounds, you will still lose quite a bit each week. Instead of following a diet plan, use your noggin and count calories. MFP gives you all the resources. I agree it's a problem that your wife doesn't follow recipes, and I'm sure it's a lot more convenient to have her cook for you, but you either need to plead with her to get with the program to help you or on your days off, cook and freeze a bunch of meals. Or barbecue a bunch of different meats and eat a salad or frozen vegetables with them. Once you become determined, it gets easy. And you'll feel so much better.
I just re-adjusted my goals to 2lbs per week weight loss and it is stating 1,910 calories, is that more accurate than the 2700 calories a day?
It depends on your activity level. If you put sedentary, 1910 is probably too low. If you put active, that sounds about right. "Active" means that on a normal day, you are not just sitting at a desk, but that on a normal day you are naturally burning more calories than someone sitting at a desk. For instance, a stock boy at a retail store or a waitress burn a lot more calories naturally. Exercising done OUTSIDE of your normal day are the ones you should log. If you log everything correctly (and subtract about 50% on the exercise for margin of error), you can eat back your exercise calories.
You really need your wife to be on board with you. She doesn't have to follow a recipe; just weigh the ingredients as she adds them so that you can get a good handle on actual calories.0 -
atypicalsmith wrote: »shawnmstout wrote: »atypicalsmith wrote: »Do as rabbit said and aim for about 2700 calories a day. At over 300 pounds, you will still lose quite a bit each week. Instead of following a diet plan, use your noggin and count calories. MFP gives you all the resources. I agree it's a problem that your wife doesn't follow recipes, and I'm sure it's a lot more convenient to have her cook for you, but you either need to plead with her to get with the program to help you or on your days off, cook and freeze a bunch of meals. Or barbecue a bunch of different meats and eat a salad or frozen vegetables with them. Once you become determined, it gets easy. And you'll feel so much better.
I just re-adjusted my goals to 2lbs per week weight loss and it is stating 1,910 calories, is that more accurate than the 2700 calories a day?
It depends on your activity level. If you put sedentary, 1910 is probably too low. If you put active, that sounds about right. "Active" means that on a normal day, you are not just sitting at a desk, but that on a normal day you are naturally burning more calories than someone sitting at a desk. For instance, a stock boy at a retail store or a waitress burn a lot more calories naturally. Exercising done OUTSIDE of your normal day are the ones you should log. If you log everything correctly (and subtract about 50% on the exercise for margin of error), you can eat back your exercise calories.
You really need your wife to be on board with you. She doesn't have to follow a recipe; just weigh the ingredients as she adds them so that you can get a good handle on actual calories.
I am a computer programmer with no exercise.0 -
Then make sure that you set your activity level as "sedentary". If it's still popping up at 1910, there's a problem in MFP. The general rule of thumb is to eat 9-10% calories of what you weigh to lose weight in a reasonable time frame that won't cause health or other problems. But do make sure you are at sedentary, and not active.0
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I would suggest you give keto a try, or paleo if cheese is an issue for you. However, when it came to cheese, were you measuring out a proper portion? If not, then you need to do that.0
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ladymiseryali wrote: »I would suggest you give keto a try, or paleo if cheese is an issue for you. However, when it came to cheese, were you measuring out a proper portion? If not, then you need to do that.
I think it was the salt intake causing water retention0 -
shawnmstout wrote: »ladymiseryali wrote: »I would suggest you give keto a try, or paleo if cheese is an issue for you. However, when it came to cheese, were you measuring out a proper portion? If not, then you need to do that.
I think it was the salt intake causing water retention
That could be an issue as well. That's why water intake is uber important on a low carb eating plan. I eat keto and I drink 30-40 cups of water a day. It helps tremendously.
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shawnmstout wrote: »TavistockToad wrote: »shawnmstout wrote: »TavistockToad wrote: »You lost me at 'no cheese'. Which, when you're wanting low carb, and therefor high protein and fat, is just crazy!
I explained why i choose to have no cheese, its because it causes me to gain weight pretty quickly.
No. Eating a surplus of calories causes you to gain weight.
Then why did i gain weight when the only difference in my diet was cheese?
It wasn't the only difference.
Anyway, there aren't a lot of recipes for what you're asking for, because the only real ingredient you're taking in is protein. You can google PSMF recipes for what help there is.
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TheOwlhouseDesigns wrote: »shawnmstout wrote: »PLEASE CHECK HIS VLCD, LOW PROTEIN, LOW FAT DIARY BEFORE OFFERING MORE ADVICE
sorry ...in a rush
if you look at my history, i only have had the appetite issue for the last few days which has lead to some very low calorie days. Most of the time i am around 1200-1700 calories per day. most of this has be contributed to me working on the house and either having a very quick small meal or just skipped a meal, such as lunch.
I went back to more than i month and found very low days too.
You need at least 1500 calories as a man.
At his weight, with proper nutritional guidance, he can safely go as low as he can handle.
That said, it's not clear he's getting that guidance...
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Adding fats will help you reach hour calorie targets, as they are much more calorie-dense than protein. It is very hard to eat freak-loads of protein to hit your calorie target, as you've discovered. Fats carry twice the calorie punch for the same volume, so measure carefully.
Besides cheese, high fat foods include nuts (get the unsalted) and full-fat greek yogurt. I'd recommend adding both to your diet.
If you are simply not eating enough, your body will pirate energy stores wherever it can, including heart muscle. That's why the harping on achieving your minimum calories a day. If you reach the end of the day and you haven't hit your minimum, finish your day with a protein shake with a little flax oil or something similar.
When I saw your original request for low-cal protein meals, my mind cast right away to "fluffy protein". You've limited yourself so much about all that's left is air. The obvious "fluffy protein" is whipped egg whites, baked. This would be any souffle, angel food cake, or meringue.0 -
ladymiseryali wrote: »shawnmstout wrote: »ladymiseryali wrote: »I would suggest you give keto a try, or paleo if cheese is an issue for you. However, when it came to cheese, were you measuring out a proper portion? If not, then you need to do that.
I think it was the salt intake causing water retention
That could be an issue as well. That's why water intake is uber important on a low carb eating plan. I eat keto and I drink 30-40 cups of water a day. It helps tremendously.
I drink usually 1/2 gallon a day, sometimes a gallon.. I also have been introducing oolong tea into my diet.0 -
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Hey, Shawn - check out the recent post from @Funchords on the first thread you posted, and please do take him up on his offer to message him. He's a well-informed, friendly, and common-sense guy who's lost 110 pounds and kept it off - he's been a tremendous help to a lot of people. I'll be honest and say that I contacted him on another weight-loss forum (he's also a member here - he's just less active on these boards, which is why I messaged him) and asked him to reply in your thread, as I think you and he might hit it off very well.
I'm really cheering you on here and I want to see you succeed while also improving your overall health and well-being. You can absolutely get this done, and can get it done in a healthy way.
thanks0 -
Look at some Flat Belly Diet recipes. They are tasty and should be low carb and low cal.
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