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2007/10/26, 10:19 AM
Hello all!! I just wanted to introduce myself and ask my first question. I am supposed to eat 1891 calories a day and already after two days, haven't reached my goal. Apparently, I am not eating enough. I am a working mother so I like to grab my food and go. Any suggestions on some quick high protein meals. My cousin said eggs were the best.
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2007/10/26, 12:54 PM
Hi there! Welcome to FT! Lots of great diet and nutrition advice on this site. Sorry to answer your question with more questions, but what are your eating patterns like? Do you eat 3 big meals a day, do you skip meals, do you graze your way through? What kinds of foods do you currently eat?
Your cousin is sort of right about the eggs. Egg whites are almost completely protein and are a great source for it, but if you eat the yolk as well, you get more fat than protein out of the egg overall. Out of curiousity, why are you interested in "high protein meals?" Are you starting up a heavy lifting routine? There are lots of high protein, low carb diets in fashion right now, but the science behind them are non-existent or conflicting (Dr. Atkin's is rolling in his grave right now, I'm sure.) Swapping carbs for protein isn't always a healthy choice. You're body will simply use the protein like it would normally use carb's--to fuel itself. Fuel is fuel and using one kind versus the other won't make you lose weight. In fact, too much protein can dehydrate you and put significant stress on your kidneys. Most nutritionists reccommend a balance of approximately 65% carbs, 15% protein, and 20% fats in your diet. A little fluctuation in the numbers is okay, but not major deviations. Don't be afraid of carb's overall. After all, indigestable fiber is technically a carbohydrate. What you need to avoid, to help lose weight, are simple carb's. These are the highly refined carbs that are high on the glycemic index. These'll spike your blood sugar quick, burn fast, and crash hard. It's super easy to overload yourself with them, too. Your blood sugar can only get so high, and then the left over you consumes gets up on te fast track towards being stored away as fat.
Here are some high and low glycemic carb's taken from "Glycemic Index and Exercise Metabolism." Gatorade Sports Science Institute. 1997.
High (avoid.) Glucose (honey), sucrose (table sugar), maple syrup, corn syrup, bagels, corn flakes, carrots, crackers, molasses, white potatoes, raisins, white bread, whole wheat bread (different from whole grain bread), non-diet sodas, most (not all--check the labels) sports drinks.
Low (good stuff) Fructose (natural fruit sugars DON'T spike blood sugar levels), apples, applesauce, cherries, kidney beans, navy beans, chick-peas, lentils, dates, figs, peaches, plumbs, milk, yogurt, whole grain cereals and breads, old fashioned oatmeal (not instant), popcorn (air popped), broccoli.
It's an incomplete list, but I hope it helps you. Don't believe the hype about high protein diets, either. They do more harm than good in helping people lose weight effectively.
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\"We must be the change we wish to see in the world\" - Ghandi
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2007/10/26, 01:19 PM
Thanks for your advice. I'm not actually looking to be on a high protein diet. I was advised to eat a certain amount of protein, carbs and fats and can't seem to get close to the appropriate grams of protein that I should be eating. My carb intake is good and my fat intake has been a little bit over the advised amount because I like sodas too much (trying to change that) but I can't seem to eat enough protein. Going back to my eating habits, I usually will grab toast or a muffin for breakfast. If I have the time, I will sit with my kids and eat some cereal. For lunch, I usually just grab some soup and a banana. Then for dinner, I sit with my husband and kids and have a decent meal. Throughout the day, I usually have a snack like peanuts or pretzels. I decided to do this program because while I am not really overweight, I am out of shape and I know if I don't do something now, I will gain weight when I get older and diabetes runs in my family. I would love for somebody to give me a meal plan to follow so I know that I am eating the right foods. Thank you so much for your help.
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Quoting from wasakat:
Hi there! Welcome to FT! Lots of great diet and nutrition advice on this site. Sorry to answer your question with more questions, but what are your eating patterns like? Do you eat 3 big meals a day, do you skip meals, do you graze your way through? What kinds of foods do you currently eat?
Your cousin is sort of right about the eggs. Egg whites are almost completely protein and are a great source for it, but if you eat the yolk as well, you get more fat than protein out of the egg overall. Out of curiousity, why are you interested in "high protein meals?" Are you starting up a heavy lifting routine? There are lots of high protein, low carb diets in fashion right now, but the science behind them are non-existent or conflicting (Dr. Atkin's is rolling in his grave right now, I'm sure.) Swapping carbs for protein isn't always a healthy choice. You're body will simply use the protein like it would normally use carb's--to fuel itself. Fuel is fuel and using one kind versus the other won't make you lose weight. In fact, too much protein can dehydrate you and put significant stress on your kidneys. Most nutritionists reccommend a balance of approximately 65% carbs, 15% protein, and 20% fats in your diet. A little fluctuation in the numbers is okay, but not major deviations. Don't be afraid of carb's overall. After all, indigestable fiber is technically a carbohydrate. What you need to avoid, to help lose weight, are simple carb's. These are the highly refined carbs that are high on the glycemic index. These'll spike your blood sugar quick, burn fast, and crash hard. It's super easy to overload yourself with them, too. Your blood sugar can only get so high, and then the left over you consumes gets up on te fast track towards being stored away as fat.
Here are some high and low glycemic carb's taken from "Glycemic Index and Exercise Metabolism." Gatorade Sports Science Institute. 1997.
High (avoid.) Glucose (honey), sucrose (table sugar), maple syrup, corn syrup, bagels, corn flakes, carrots, crackers, molasses, white potatoes, raisins, white bread, whole wheat bread (different from whole grain bread), non-diet sodas, most (not all--check the labels) sports drinks.
Low (good stuff) Fructose (natural fruit sugars DON'T spike blood sugar levels), apples, applesauce, cherries, kidney beans, navy beans, chick-peas, lentils, dates, figs, peaches, plumbs, milk, yogurt, whole grain cereals and breads, old fashioned oatmeal (not instant), popcorn (air popped), broccoli.
It's an incomplete list, but I hope it helps you. Don't believe the hype about high protein diets, either. They do more harm than good in helping people lose weight effectively.
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2007/10/30, 03:33 PM
There are always whey protein shake mixes that you can buy. Just be sure to get them at a store where the people know what they are talking about. Tell them you want the best grade of protein you can get. It is a little bit more expensive but well worth it. Be careful of doing research for this stuff online though. Every site will tell you theirs is the best. Good luck!
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