Low Carb, High Protein - I need ideas and CONVINCING!
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ExRelaySprinter wrote: »kommodevaran wrote: »Then don't do it. Low carb/high fat/protein is for people who DON'T feel full on carbs.
Yes, i know...but for me it's more to do with lowering body fat.
A high Carb diet (which i'm on now) isn't really going to help.
Nope..no...no..wrong
A calorie defecit will lower body fat
Whether you go high carb or low carb is down to your preference
Hit your protein and fat macros as a minimum
Protein at 0.8-1g per lb of LBM
Fat at 0.35g per lb of bodyweight
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QuilterInVA wrote: »It's been scientifically proven that carbs are the least satisfying food and fat and protein keep you feeling full longer. The carbs you listed are processed junk your body doesn't need.
My body is clearly anti-science then0 -
QuilterInVA wrote: »It's been scientifically proven that carbs are the least satisfying food and fat and protein keep you feeling full longer. The carbs you listed are processed junk your body doesn't need.
Nope. Boiled potato has the highest satiety and fat is negatively associated with satiety while protein, water and fiber are positively associated.
http://www.ncbi.nlm.nih.gov/pubmed/7498104/
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ExRelaySprinter wrote: »aaroncirilo wrote: »research Nutritional Ketosis https://youtube.com/watch?v=KNNXrSa77qk
Well, that lady has gone too far. Only eating 15g of carbs a day is ridiculous, plus i don't want to be looking that muscular anyway! Lol
I only want to lose about 5% Body Fat.
I'm around 29% at the moment and want to get down to 24% (which, for my age is acceptable).
What i'm going to do is basically cut down 50% on my Carb intake, add more Fish, Chicken & Veg to my diet and see from there.
Whilst I cannot tell ..if that is you in your profile you do not look 29% BF ...how are you measuring that?
Again, I'll repeat ...calorie defecit not macros is how you drop body fat0 -
QuilterInVA wrote: »It's been scientifically proven that carbs are the least satisfying food and fat and protein keep you feeling full longer. The carbs you listed are processed junk your body doesn't need.
No.
How filling people find different foods (and specifically different macros) varies. It's ridiculous to tell people what satisfies them and what leaves them hungry as if you know better than they do.0 -
Fat is the only thing that makes me feel full for a long period. I get hungry soon after eating meat. Water makes me want to eat more. We are all different.0
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QuilterInVA wrote: »It's been scientifically proven that carbs are the least satisfying food and fat and protein keep you feeling full longer. The carbs you listed are processed junk your body doesn't need.
So you're saying you know what satisfies other people?
You sound ridiculous.
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This is exactly how I am eating! The fat is melting off of me BTW. This is right for my body! Yes, protein and FIBER fills you up very nicely, it's pretty amazing! Check out my food diary, I eat low-carb hi protein every day. I'll be glad to share how I get there, it's not hard, just new if you've not been in the habit of eating that way.ExRelaySprinter wrote: »I want to try lowering my Carb intake and upping my Protein.
Basically, i'm trying a different angle to lose body fat....and lowering Carbs seems about the best way for me right now (obviously, along with exercise).
The thing is, i'm not totally convinced that Protein is "filling", as the things that normally fill me up are Pasta, Rice and Bread!
So i need idea's of Protein Rich foods that you guys eat to fill you up and help towards your weightloss.
Meal ideas would be a great help! (I don't eat Eggs or drink Milk btw....so sadly, things like Omelettes are a No No
).
Currently I'm not eating dairy, grains or fruit or sugar. I'm totally happy and satisfied on my diet, it's delicious even my children love it.
At the beginning it took me a week to adjust (sorta like I was addicted to carbs). Now it feels normal. And I check my fasting/postrandial blood sugars regularly.
Currently my net carbs (grams of carbs - grams of fiber) is below 50g, for the time being.
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I am sort of with you on this idea of protein not being the "be all and end all" for satiety. Basically I have been trying to lower carbs and up protein for awhile now. My first goal was to get protein above 75g and carbs below150g. Pretty moderate goals, really. In my initial losing phase I had totally ignored macros and just focused on cals in-cals out. I lost easily. Yes it took self control, but I never felt like I was starving or doing something crazy or anything. I just stayed within my goal and logged and ate back exercise calories. And the weight came off. Over 40 pounds. Fast forward five years, and Ive been struggling not to gain, and to lose the pounds I did gain back. (Still healthy weight but fluffier than I like).
The first time I got an inkling of the fact that protein might not be doing it for me and carbs might be important was about two months ago. I was travelling to a swim meet with my son, and because of the schedule, I knew I would not be earning any cals to eat from exercise. I knew my goal would have to be fairly low. I was worried about being hungry all the time, etc. Since I was eating with a swimmer, you know it was high carb food! Lots of pasta and subs with big fluffy bread. And all off a sudden hunger wasn't a problem! I stayed within goals without exercise calories and even lost some weight over the four days. While eating restaurant food. Anyway this got me thinking.
So my new plan is get a good bit of protein ( at least 75, trying for more), and don't worry about carbs and fat. I've been coming in around 175g or more of carbs every day, and I feel so much more satisfied! I do try to make the carbs whole grain, fruits, and veggies and stay away from processed stuff, though. And I know the protein is important because of muscle growth and retention as I lift.
I have also discovered and am treating a vitamin D deficiency, and the things I have read about vitamin D point to the fact that it has a huge impact on satiety. I've been taking supplements now per doctors instructions (really high dose) for about a month, and suddenly the hungry munchies are gone and I am satisfied with what should be a moderate amount of food for my bodyweight. And I'm finally losing again.
So I can't say for sure what exactly has happened to change my appetitie and satiety, but I do know that even before the vitamin D supplements, I was noticing a correlation for me between eating carbs and feeling fuller.
Wish I had the answers for you, but maybe my experiences will help!
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Very interesting post TigerBlue.
Both my Sisters are deficient in Vit D too, so that's definitely something to think about.0 -
ExRelaySprinter wrote: »aaroncirilo wrote: »research Nutritional Ketosis https://youtube.com/watch?v=KNNXrSa77qk
Well, that lady has gone too far. Only eating 15g of carbs a day is ridiculous, plus i don't want to be looking that muscular anyway! Lol
I only want to lose about 5% Body Fat.
I'm around 29% at the moment and want to get down to 24% (which, for my age is acceptable).
What i'm going to do is basically cut down 50% on my Carb intake, add more Fish, Chicken & Veg to my diet and see from there.
Whilst I cannot tell ..if that is you in your profile you do not look 29% BF ...how are you measuring that?
Again, I'll repeat ...calorie defecit not macros is how you drop body fat
Yes, it's me in the photo (i'm about 4 pounds heavier now).
I did an online Calculator thing. This one: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
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IMO, you have to be careful with cutting carbs too much. Especially if you are active which many people here are. 100-150 grams per day of carbs is the minimum I'd recommend for any active person that's doing some cardio and strength training. On my lifting days I make sure to get at least 150g of carbs if not more. On cardio days I try and hit that number too. Honestly, 200g of carbs for moderately to very active people is probably about right. Don't assume that low carb means your body will just use belly or butt fat as energy. It may NOT and instead use lean muscle for some of its energy and you don't want that!
Low carb diets are pretty effective.....but don't go all "keto" or any of that depravation stuff.
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IMO, you have to be careful with cutting carbs too much. Especially if you are active which many people here are. 100-150 grams per day of carbs is the minimum I'd recommend for any active person that's doing some cardio and strength training. On my lifting days I make sure to get at least 150g of carbs if not more. On cardio days I try and hit that number too. Honestly, 200g of carbs for moderately to very active people is probably about right. Don't assume that low carb means your body will just use belly or butt fat as energy. It may NOT and instead use lean muscle for some of its energy and you don't want that!
Low carb diets are pretty effective.....but don't go all "keto" or any of that depravation stuff.
Yes, i must admit - when i exercise i definitely need to have a big bowl of Pasta afterwards (Wholewheat Pasta btw). That won't change.
But for my other Meals. i will try to 'cut down' on Carbs and replace with more Veg.
Not sure how long it'll last though. 0 -
Hummus isn't necessarily a low-carb food. It's a very nutritious food and you may be able to find tweaked varieties that are lower carb, but a typical 1/3 cup contains 140 total calories with 16g carbs (including 4 g fiber), 4 g protein and about 8.5 g fat (unsaturated). And I'd talk to your doctor before adding a lot of saturated fat to your diet.
For protein, I eat a lot of tofu (my fav is Trader Joe's high protein organic tofu), fish (tuna, mahimahi, tilapia), jerky (chicken--only 3g carbs per serving and 16g protein), various protein powders, soy products like morning star farms and gardein, eggs and egg whites (which you said you don't eat). I love trader joe's chicken tenders. Often have them with veggies for lunch at work.
I need a little more healthy fat in my diet. I've been cooking with more olive oil (Trader Joe's makes a yummy garlic infused one) and throwing in avocado. I like smart balance light margarine for cooking. I lovelovelove peanut/almond butter.
I'm very mindful of fiber. Try to get that through veggies and beans. Some bread, some grains on occasions. I do throw in whole wheat pasta on occasion--so yummy.
For a ratio, I go for 35/35/30 (protein, carbs, fat). More like moderate carb than low carb.0 -
chokeslam512 wrote: »GET THIS STUFF (I get it at Costco):
http://www.comfytummy.com/wp-content/uploads/2014/04/black-bean-pasta.jpg
Black bean pasta, one serving (2 oz. dry) has:
180 cal
2g fat
17g carb
12g fiber
25g Protein
It tastes like pretty much nothing which is what I want in a pasta.
I am sooooooo trying this! On my shopping list! Thanks!0
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