Increasing protein intake while keeping carbs, fat and cholesterol down...HOW?!

@PlantBasedKnight it is presumptuous of you to assume I haven't done my research. Your conclusions leave me wondering how selective you were with yours.

The low fat plant based lifestyle is working for me whether I want to lose or gain weight. I do not have to diet, yo-yo, do portion control and the chances of me getting cancer, diabeties, or heart disease is lower becuz of that. I have family and friends all saying you have to eat animal protein who are very unhealthy. I'll take off my vegan hat amd wont go so far as to say you have to eliminate it completely to be healthy, but you do have to reduce meat and dairy, cholesterol, saturated fats, and added sugars as much as possible to be your healthiest. Even the American Heart Association, World Health Organization and the new Dietary Guidelines recommend reducing meat and dairy and industrialized sugar as much as possible to reduce your risks of these diseases.

Oh, and more nutritional training than yours.

cwolfman13 wrote: »

calimom00 wrote: »

Nuts, olive oil, avocados are staples in my diet. I'd like to add in more fish, but that stupid fat limit...I wish I could specify healthy fats vs. unhealthy fats on MFP.

You can adjust your macros however you please...the default MFP settings aren't some kind of gospel.

For more protein just eat lean cuts of chicken, pork, beef, and fish...there are loads of lean fish that should have very little impact on your fat macros.

Also, dietary cholesterol is pretty much irrelevant...the FDA is in process of removing the old recommendations and requirements on food labeling due to the fact that it has been determined that there really isn't a correlation between dietary cholesterol and blood serum. The U.S. is slow...we're like the only country that even tracks it.

Where your weight is concerned, calories are what matter, not your macros or macro ratios.

I'm eager to see if the FDA really removes that recommendation and the studies behind it. If anyone has read good studies that clearly state dietary cholesterol does NOT raise blood cholesterol, I'd like to read them.

I've read numerous articles and studies now that state dietary cholesterol DOES raise blood cholesterol but the rate of absorption is different for everyone. Factors as to why someones LDL may have went down after eating eggs could be from other dietary changes too, weight loss, prescription drugs, time the test was taken, the rate of absorption and it doesn't mean damage is not being done that isn't being tested for at the time.

"Yes, eggs are by far the number one source of cholesterol in the American diet, but some letters to the editor protested that dietary cholesterol may have very little impact on blood cholesterol levels, citing a study published in 1971 performed on eight people. But if one looks at dozens of studies together, covering hundreds of study subjects, we find that blood cholesterol concentration is “clearly increased by added dietary cholesterol.” In my video, Debunking Egg Industry Myths, there is an extreme example just to illustrate: a year in the life of a study subject taken on and off eggs. First, the researchers take him off eggs, putting him on a cholesterol-free diet, and his blood cholesterol plummets within just three weeks. Then they give him lots of eggs, and his cholesterol shoots back up, stays high until they take the eggs away and put him back on the cholesterol free diet, and so on and so forth. The researchers were essentially turning his high blood cholesterol on and off like a light switch (made out of eggs)." Dr. Gregor

Here are the sources with links under the videos.
http://nutritionfacts.org/video/debunking-egg-industry-myths/
http://nutritionfacts.org/2015/08/18/dietary-cholesterol-affects-blood-cholesterol-levels/

White fish has very low fat.
And I love Siggi's Icelandic Skyr; depending on flavor around 15g protein, 0g fat, & 12g carb (natural sugars, no additives)

smis92103 wrote: »

Best sources of protein: https://www.myliporidex.com/blog/best_protein_sources1

This is great, I have been getting bored with my plain old chicken breast and always looking for other good ideas to get my protein.

calimom00 wrote: »

Hey, everyone. I'm hoping someone can help, as I'm struggling here

Since I started flexible dieting/IIFYM, I have realized how little protein I've been getting, while my fat and carb intake was really high. I want to remedy that without sending my cholesterol flying. It doesn't help that I'm not a huge fan of meat or dairy, but I'm trying to be more open-minded. This is starting to frustrate me, but I don't want to give up. Any advice?

I'm going to stick my neck out here because some folks think high protein is Bologna and unhealthy, and suggest to go the total opposite with high carbs and low fat/protein. First, everyone's body is different. If I ate high carbs and low protein (like a dietitian put me on years ago) I will crash! It's how your body absorbs the foods your putting into it. Carbs trigger insulin and my body reacts by crashing into low blood sugar, hypoglycemia. Protein, on the other hand, is low to digest and doesn't create the spike that sends my body crashing. Everyone's different.the one constant is that if yo overload on carbs, everyone will crash sooner because carbs burn off fast in the body. That's why they create fast energy. However, the bad side to that is, if it's not properly balanced with a slower burning fuel (foods)), your energy bubble bursts and you are left sluggish, along with your digestive track, so foods aren't getting fully digested and much will get 'stored as fat' for later. So, I suggest you determine what your body's proper fuel (macro) leaves are to run efficiently. I've been on high protein (35-50%) for over 30 years. I just had a complete physical, all the blood work ups and everything. My body is in fine shape, liver included, for a 68 year old female. I'm not overweight, which I was when I tried increasing carbs, my cholesterol is fine, all function tests are within tolerances. My body can handle it, and needs it to run efficiently and healthy. Doctor said, "Don't change whatever it is your doing, it agrees with you". My macros have been much more consistent the last year after recovering from broken hip surgery, in order for my body to heal. I'm currently running 30-35% carbs, 20% fat, 45-50% protein. The days I switch those numbers around, I feel terrible the next day, all I'm saying is it works for me, and has for 30+ years with no side effects. I wish I could post my food chart here. I know exactly what foods are in which macro category and which ones are better or worse for maintaining my macro numbers. But alas, this old message board doesn't allow for attaching files or pics.

mlboyer100 wrote: »

calimom00 wrote: »

Hey, everyone. I'm hoping someone can help, as I'm struggling here

Since I started flexible dieting/IIFYM, I have realized how little protein I've been getting, while my fat and carb intake was really high. I want to remedy that without sending my cholesterol flying. It doesn't help that I'm not a huge fan of meat or dairy, but I'm trying to be more open-minded. This is starting to frustrate me, but I don't want to give up. Any advice?

I'm going to stick my neck out here because some folks think high protein is Bologna and unhealthy, and suggest to go the total opposite with high carbs and low fat/protein. First, everyone's body is different. If I ate high carbs and low protein (like a dietitian put me on years ago) I will crash! It's how your body absorbs the foods your putting into it. Carbs trigger insulin and my body reacts by crashing into low blood sugar, hypoglycemia. Protein, on the other hand, is low to digest and doesn't create the spike that sends my body crashing. Everyone's different.the one constant is that if yo overload on carbs, everyone will crash sooner because carbs burn off fast in the body. That's why they create fast energy. However, the bad side to that is, if it's not properly balanced with a slower burning fuel (foods)), your energy bubble bursts and you are left sluggish, along with your digestive track, so foods aren't getting fully digested and much will get 'stored as fat' for later. So, I suggest you determine what your body's proper fuel (macro) leaves are to run efficiently. I've been on high protein (35-50%) for over 30 years. I just had a complete physical, all the blood work ups and everything. My body is in fine shape, liver included, for a 68 year old female. I'm not overweight, which I was when I tried increasing carbs, my cholesterol is fine, all function tests are within tolerances. My body can handle it, and needs it to run efficiently and healthy. Doctor said, "Don't change whatever it is your doing, it agrees with you". My macros have been much more consistent the last year after recovering from broken hip surgery, in order for my body to heal. I'm currently running 30-35% carbs, 20% fat, 45-50% protein. The days I switch those numbers around, I feel terrible the next day, all I'm saying is it works for me, and has for 30+ years with no side effects. I wish I could post my food chart here. I know exactly what foods are in which macro category and which ones are better or worse for maintaining my macro numbers. But alas, this old message board doesn't allow for attaching files or pics.

you can totally post pictures.

http://www.myfitnesspal.com/topics/show/926789-protein-sources

http://www.rippedrecipes.com Cool place for ideas.


proteinpow.com I forget why I have this but maybe worth a look.

have fun, enjoy the protein increase.

This content has been removed.

rawroy wrote: »

cwolfman13 wrote: »

calimom00 wrote: »

Nuts, olive oil, avocados are staples in my diet. I'd like to add in more fish, but that stupid fat limit...I wish I could specify healthy fats vs. unhealthy fats on MFP.

You can adjust your macros however you please...the default MFP settings aren't some kind of gospel.

For more protein just eat lean cuts of chicken, pork, beef, and fish...there are loads of lean fish that should have very little impact on your fat macros.

Also, dietary cholesterol is pretty much irrelevant...the FDA is in process of removing the old recommendations and requirements on food labeling due to the fact that it has been determined that there really isn't a correlation between dietary cholesterol and blood serum. The U.S. is slow...we're like the only country that even tracks it.

Where your weight is concerned, calories are what matter, not your macros or macro ratios.

I'm eager to see if the FDA really removes that recommendation and the studies behind it. If anyone has read good studies that clearly state dietary cholesterol does NOT raise blood cholesterol, I'd like to read them.

I've read numerous articles and studies now that state dietary cholesterol DOES raise blood cholesterol but the rate of absorption is different for everyone. Factors as to why someones LDL may have went down after eating eggs could be from other dietary changes too, weight loss, prescription drugs, time the test was taken, the rate of absorption and it doesn't mean damage is not being done that isn't being tested for at the time.

"Yes, eggs are by far the number one source of cholesterol in the American diet, but some letters to the editor protested that dietary cholesterol may have very little impact on blood cholesterol levels, citing a study published in 1971 performed on eight people. But if one looks at dozens of studies together, covering hundreds of study subjects, we find that blood cholesterol concentration is “clearly increased by added dietary cholesterol.” In my video, Debunking Egg Industry Myths, there is an extreme example just to illustrate: a year in the life of a study subject taken on and off eggs. First, the researchers take him off eggs, putting him on a cholesterol-free diet, and his blood cholesterol plummets within just three weeks. Then they give him lots of eggs, and his cholesterol shoots back up, stays high until they take the eggs away and put him back on the cholesterol free diet, and so on and so forth. The researchers were essentially turning his high blood cholesterol on and off like a light switch (made out of eggs)." Dr. Gregor

Here are the sources with links under the videos.
http://nutritionfacts.org/video/debunking-egg-industry-myths/
http://nutritionfacts.org/2015/08/18/dietary-cholesterol-affects-blood-cholesterol-levels/

http://health.gov/dietaryguidelines/2015-scientific-report/pdfs/scientific-report-of-the-2015-dietary-guidelines-advisory-committee.pdf

Page 17, line 642 is the UDSA's recommendation on dietary cholesterol.

Orgain plant based organic protein powder with 25 g of protein per serving is what I take every morning. Mixed with Almond milk. Created by a physician who had cancer. He research all the protein powders and concluded that most of them have things in them that wasn't healthy. His wife is also a registered dietitian and they created this protein powder which is super healthy, organic, and 25 g of protein per serving.his cancer is in remission after treatment and changing his diet to vegetarian and all organic. I get the Vanilla bean which I love and I can add organic peanut butter to it or organic cocoa powder. I sometimes have one of the shakes after work out to rebuild muscle. It's available through Amazon and eBay and their actual site. I also love their chocolate and their coffee flavors it comes in powder or pre-mixed and ready to drink.

This content has been removed.

PlantBasedKnight wrote: »

@richln no offense mate , you are not dead but probably you are on the rout to become sick eventually if you keep your high protein intake (especially if its animal protein) check your blood every 6 months and compare it to some one healthy in their 20s. if it doesn't match. you are on your way to a big trouble.

@psulemon "I would like to point out that carbs are a non essential macronutrient as your body can create glucose through gluconeogenesis "

Seriously? I think you mean by non-essential that your body doesn't use carbs to directly build up body tissue. well carbs are the fuel. the gluconeogenesis you mentioned happens at starvation of carbs when the body starts breaking down the muscle tissues to make glucose to feed the brain. Doesn't sounds very good to me. its a very expensive process. you will feel lethargic and tired all the time and you will survive on coffee and caffeinated drinks.

And please, when I say carbs, don't think of white sugar and coockies ok. carbs are whole foods:
whole Fruits (not only juice or canned)
whole Vegetables (raw or steamed or lightly cooked)
whole Root vegetables (steamed or boiled) ****
Squashes (steamed boiled or roasted)
Whole grains (wheat, rice, corn, barley, oats etc..) boiled, or made into a dough. minimally processed ****
whole Legumes (cooked steamed or roasted)

non of the above should be prepared fried, with oil/butter, or any type of fat on earth.

**** This does not include in any case the following: chips, crisps, white flour products, supermarket cakes and cookies and biscuits as they are actually fats not carbs, pretzels and processed junk alike.


whole foods mentioned above contains all the essential fats and proteins you need to build and maintain your body, and all the carbs that you need to function properly

By non essential, I mean just that. There is NO MINIMUM requirement of consumption. Your body can produce glucose.


The problem you are facing, is you are so biased in your views, that you don't want to see the science. Fats, don't make you fat. And eating fats =/= eating nothing by fried foods, tons of saturate fats and other junk. When I eat fats, I tend to focus on unsaturated fats: Peanut butter and, olive oil, dark fish (tuna & salmon particularly) and other lean meat (personally, Bison is one of my favorites).

Side note - one of the most successful diets identified is the Mediterranean diet which follows these principles.


And you keep making this non sense requirement that you will feel lethargic and tired, but that doesn't apply to everyone. Personally, when I am on a high carb diet, I thrive (and it's why I eat 45-50% of my calories from carbs) but my doesn't. When she high carbs (and not junk food) she has to take a nap because she gets so exhausted.


And honestly, you should probably try to get information from outside of just one source.