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2005/06/16, 01:39 PM
Hey, I just started being conscious of my protein intake after it was suggested to me. So far I have eaten very reasonably, lots of fruits, veggies, a can of tuna, some soy milk, whole wheat bread, etc. I just entered it into my nutritional plan and I am not even close to the targets for protein, carbs or cals but I have already hit my target for fat. How am I suppose to eat the rest of the day and have no fat? Impossible. Can someone help me please.
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2005/06/16, 01:42 PM
It is very hard to maintain a very lowfat diet. Just make good choices in the foods you pick. For example soy milk has a lot of fat, although it is the good fat, it's still fat, try a lowat or nofat soy milk...
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2005/06/16, 02:08 PM
What I do is concentrate on my protein and carb sources. I find that if I am diligent about the TYPES I consume then the fat issue takes care of itself. For example, one day my main protein sorce is skinless chicken breast, tuna and whey powder (PWO shake). I then eat huge quantities of vegetables (green beans, broccoli, potatoes) and brown rice to try and meet my carb requirements. The good thing about most veggies is they are high in carbs and very low in fat which allows you to eat enough to feel satisfied. If you find you have not fulfilled your need for fats then turn to dairy products if you like. For weight loss I would ditch the fruit as the sugars do funny things to your metabolism.
I consume approximately 2300 - 2500 calories a day and going by the labels of each food item I average around 225 grams protein, 300 grams carbs and 20 grams fat.
I have lost close to 80 pounds over the course of 9 months following this routine however am by no means an expert on dietary requirements. Other more qualified persons will probably be along shortly to explain things a bit better than I can.
Best of luck and stick with it! Remember slow loss is usually more long term than quick loss. You didn't gain it overnight so don't try to lose it overnight.
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2005/06/16, 02:10 PM
I stuggled with this as well. Tracking your food intake as you make small adjustments really helps. It is best to stick to low fat sources of protien like chicken breast, shrimp, tuna, cottage cheese, LF cheese, eggs etc. Also eat complex carbs instead of simple carbs. There is a great food list "stickied" at the top of this message board call grocery list for healthy eating. Eat what is on this list and you can't go wrong. I found that I have to stay away from nuts / peanut butter even though they are excellent source of "good" fat, because the fat is too high (I try and keep mine below 25)
I personally eat alot of LF cottage cheese and frozen berries and eggs and chicken. I also drink a protien smoothie available at my gym (22g protien) after I workout. I was using the protien bars as a suppliment for a bit, but the fat in them is high as well. After a couple of weeks of tracking I got my protien levels up and don't have to track anymore. I still struggle somewhat with keeping the carbs up. It is an ongoing challenge.
Good Luck!
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Even if you are on the right track, you will get run over if you just sit there.
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