Fitness Minutes: (3,503)
53 11/12/13 1:13 P
Ive discovered thanks to this thread that I LOVE tuna but apparently the albacore I like is high in mercury so I can only eat 6oz a week.. I am exploring lower mercury tuna and other options because if it were up to me I'd easily eat 14oz or more of tuna in a week, it is SO GOOD.
Lettuce wraps instead of sandwiches are a good idea. I hate lunch meat and am watching my sodium, and I am so sick of chicken, so I have been struggling to find ways to make all this meat palatable. The bread I use doesnt hurt the carbs too badly because it is so high fiber but I'm obviously better off without it. Tuna salad on lettuce sounds yummy and I bought some canned chicken to try, too, my mom said it tastes a lot like my tuna without the mercury...
The trouble I am running to is that the foods I can come up with that are more or less pure protein (like egg whites) are so low calorie that they knock my carb % up even without having any carbs because it's a ratio and my calories are lower. Either that or the food is unpalatable (like lunch meat.)
I did actually lose 2lbs in the last week, which I think is the most I've lost at once ever (I still have to lose another pound or two to get below my lowest plateau number), so maybe the 45-50% fat isn't that bad. I am not overly concerned about it because I ate 20-25% fat for a long time and my body probably needs some, but it seems counterintuitive to eat that proportion of my calories from fat when I am trying to get lean. But I suppose maybe if my body gets enough fat it will let go of all the fat it's holding onto...
Edited by: JILLWOLVERINE at: 11/12/2013 (13:17)
11/8/13 3:09 P
' My current spark range is something like 1600-1900 but if I eat more than 1500 I gain consistently every week,'
You know your own successful calorie range. You can get fat-free protein from non-fat cottage cheese, non-fat cheeses shredded and added to a salad, egg beaters instead of always having a whole egg (although a whole egg now and then is good, I think), Greek yogurt the non-fat variety, chicken breast poached in broth without the skin. Fat has more calories than the same gram amount of carb or protein, so tweaking it has real impact.
A fish that's not too high in fat + cubed boiled potato + cubed onion + low-fat or skim milk = much less caloric fish chowder. Worth a pat of butter or Olivio because a small pat adds flavor but you still get a lot of chowder for fewer calories.
Why would you want to swap them? Are you not losing?
Your body uses fat or carbs for energy, so less carb = higher fat. Protein shouldn't change much, since you just need it to maintain muscle.
You might find that higher fat, and lower carb helps you lose quite well, and if that isn't that hard for you to stick to, why not continue?
I eat 10 % carbs, and 60 % fat, and just want you to consider the results, before changing the macronutrients just to fit some pre-conceived notion of what is " good ".
Being a bit high in fat isn't a bad thing, as long as it is from nuts, oils, etc. instead of Twinkies. None of your numbers are that outrageous, so don't panic. If you are losing weight, then just keep doing what works. If that is 40/40/20, then eat that way.
Fitness Minutes: (74,443)
3,293 11/8/13 11:19 A
"every food I try to swap in to increase the protein and lower the fat ends up upping the carbs"
Lean meats do not do that--chicken, turkey, tuna, etc.
Don't have a tuna SANDWICH, have the plain tuna on top of a salad...or make regular tuna salad (onions, relish, mayo) and wrap it in lettuce leaves with some other veggies inside. Or take a piece of tuna and smother it in salsa.
Add veggies to your lean meats instead of serving them with bread/rice/pasta and you can make a big difference in your total carbs for the day.
Fitness Minutes: (4,271)
11/8/13 10:31 A
Tuna and sardines. Sardines have 17g of protein in one little can and they are cheap. The sardines in mustard sauce are more palatable than the other varieties. Edamame is a good one.
Fitness Minutes: (3,503)
53 11/8/13 9:26 A
I have seen several physicians and nobody can find anything wrong. I have a goiter but endocrinologist says thyroid function is normal. My current spark range is something like 1600-1900 but if I eat more than 1500 I gain consistently every week, so I dont, and my spark range keeps changing because I NEVER lose so I get further and further from my goal and have to keep changing it to push it back. I lost 12 pounds in the first six months and then nothing else after that. According to my doctor, I am still overweight but I am in the last 15-20lbs. .
Right now I typically eat between 1300-1400 calories, perhaps 1500 if it's a heavier exercise day. I maintain at that level but I can't go any lower without being too hungry or weak, and I don't think I should go lower anyway. I have gone months at a time the last year experimenting with different calorie ranges, everything from 1200 to 1800. Anything over 1500 and I gain. My doctor says my diet and exercise are perfect and I should be losing, but can come up with no reason why I'm not and is not worried about it because I am only 1 point overweight in BMI. But I care!
I was easily able to tweak from 50% carbs, 20% fats, 30% protein to 30% carbs, 50% fat (healthy fats, but fats just the same), and 20% protein.. but every food I try to swap in to increase the protein and lower the fat ends up upping the carbs, and I want the carbs to stay at around 30-35% to see if that helps me. Today I am too low on my calories with my normal foods so I was going to add half a tuna fish sandwich as a snack, which puts me at like 36% carbs, 19% protein, and 44% fats which is an improvement and the carbs are still okay but I am still not remotely satisfied with that fat or protein %. I want them flipped like they used to be. Eating this way is upsetting my tummy. :(
Fitness Minutes: (3,008)
11/7/13 6:16 P
egg whites - I eat 4 every day -- for breakfast and for a snack in the morning. I add a little chopped green chiles (which have very few calories and are so good!)
Fitness Minutes: (0)
11/7/13 1:45 A
Soymilk No drain salmon that you use similar to tuna Veggie burgers or other veggie protein Eggs and egg whites Hummus Low sodium deli meats Variety of fish Shrimp or imitation crab Lean ground beef Lean pork chops Don't forget whole grains and veggies have protein in them too
What is your SP weight loss calorie range; and what has been your typical calorie intake on most days of the week.
Becky Your SP Registered Dietitian
Fitness Minutes: (74,443)
3,293 11/6/13 8:04 P
Be careful with quinoa--it is quite high in protein for a grain, but it is also high in carbs. I love the stuff, but it must be consumed in carefully limited portions.
Legumes are good protein sources--lentils, garbanzos, kidney beans, black beans, etc. but they have to be eaten in limited portions too because of their carb content. I like to add one serving of garbanzos to my salad and then top it with sauted shrimp (I just cook it in olive oil with garlic and a bit of salt), chicken, turkey or home-canned tuna.
The thing with chicken is to constantly change how you are cooking it. Do whole breasts with BBQ sauce on the grill, then do ground chicken burgers with onions or shallots (vary the spices), then try smothering breasts in salsa (tomatillo, tomato, fresh pico, peach, mango, etc.) and baking at 375 for about 40 minutes...etc.
Fish is another good option. One of my favorite things to do for a fast meal is to top a piece of white fish with salsa (I can my own in 1C jars), wrap it in banana leaves and grill it. You can also do this with foil or in an oven.
Rub a piece of salmon with olive oil, top with herbs (I think that the herbs in the McCormick Italian herb grinder--rosemary, black pepper, red pepper, garlic, onion, parsley--work really well on salmon) and put it in a baking dish in a cold oven. Turn the oven to 400 and pull out a perfect piece of fish in 25 minutes. This is good hot, but also packed cold in lunches. It tops salad nicely too.
I eat a lot of turkey burgers--they are handy and easy to make/freeze ahead of time. Pre-cooked turkey breast is a good option nutritionally, but they tend to be expensive. I am going to look into buying uncooked turkey breast and then brining and cooking it myself--not sure yet if that is going to work well or be entirely too much work to do often.
Boiled eggs are good handy protein. I only eat the whites. Eggs in general great cooked many different ways. A veggie quiche can be handy for breakfast, lunch or dinner as long as you are careful about the fat content...you could make this non-dairy.
Edited by: AZULVIOLETA6 at: 11/6/2013 (20:08)
Fitness Minutes: (20,330)
216 11/6/13 1:55 P
As others have mentioned, try having quinoa and tuna, as well as lean meats like chicken. You can also buy some whole beans and cook them up at home - less sodium and better for you because you know what's going into them. Black beans are healthy and have a lot of protein. You can also try PB2 which is powdered peanut butter but without that much fat. Plain, Greek Non-Fat Yogurt is also good :)
Fitness Minutes: (8,101)
11/6/13 12:16 P
If you have been exercising vigorously and eating within your calorie range for 6 months you should have lost weight...unless you are already at your ideal weight. If you are not and you are tracking all your food calories you may want to see your physician. In 6 months you should have lost weight and inches.
Fitness Minutes: (24,914)
931 11/6/13 11:43 A
Have you tried Quinoa? You can find lots of recipes here on SP for breakfast or lunch. What about Tuna, Eggs or Tofu in your salad instead of chicken?
11/6/13 11:28 A
i personally love edamame as a snack- they come in convenient single portion frozen bags you can just pop in the microwave- and because i have to shell them it makes me eat them slower which is always good imo :)
do you like tuna? what about soy or almond based yogurts? tofu is great and the different textures are great for different uses (i'm picturing crispy baked tofu fingers with a peanut dipping sauce... mmm). nut butters have plenty of fat & protein. beans are great for you and easy as well- you could do bean puree (beyond traditional hummus) with various veg dippers. you can add beans to just about anything- there are tons of different kinds too. i also love oven roasted chick peas- let them go for a long time and they get addictively crunchy.
i like the convenience of the occasional protein shake, and i know there are dairy-free powders out there.
Fitness Minutes: (3,503)
53 11/6/13 10:49 A
I should add, I am allergic to dairy so I need dairy-free suggestions.
Fitness Minutes: (3,503)
53 11/6/13 10:42 A
I have been consistently shooting for spark's recommendation of 50% carbs, 30% fat, and 20% protein for a long time without results-- and I've also done 50% carbs, 20% fat, and 30% protein-- which is the way I eat naturally without trying to mess with my ratios-- and also no good. 6 months of vigorous exercise and healthy eating and no fat loss. Lots of muscle gains, but no fat loss and no loss of inches.
Now as an experiment I am shooting for 30-35% carbs, and I am doing well at keeping it between 30%-40% which is close enough for now. But now that my carbs are so low, I am finding I am eating 35-40% fat and 20% or less protein. I would like to swap these numbers.
Does anybody have any suggestions for non-fatty sources of protein I can use to tweak these numbers? Especially easy snack foods I can eat at work. When I ate 30% protein before I was eating salads with chicken in them for lunch, so an easy low carb & low fat source of protein, but I am sick to death of chicken salads so now I need something else.
To reduce my carbs from 50% to 30-40% all I had to do was switch from a clif bar to a quarter cup of nuts for my work snack, so I would guess another small tweak would make the difference.
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