Thursday, November 05, 2009
I've copied this from my front page because I thought it might be helpful to have clickable links for some of this material.
I eat a high protein (30-40%), low fat (10-20%), low carb (40-50%) nutrition profile. The most important factor in my nutrition seems to be the protein. I aim for at least 100g per day to maintain/ build lean muscle while removing fat. I am lifting weights regularly.
I got the number from this formula:
[0.6 to 1.5 g of protein per pound of target weight]
Here's where the formula came from:
Getting this much protein into my body early in the day (by 5pm) also helps control my cravings and curbs night eating. My body seems to run really well on protein.
I spread the protein into about 4-5 mini-meals, since the body cannot absorb more than 20-30g per hour.
Here are my top 7 lean protein sources (in no particular order):
1) Nasoya Lite Firm Tofu
2) Poultry breast meat
3) Lean seafood (shrimp, tilapia, cod, tuna, etc)
4) Whey protein powder (and/or egg white powder)
5) Nonfat Greek yoghurt or Skyr
7) Textured Vegetable Protein
For emergencies I stash low carb protein bars in the car, my purse, my backpack, my life vest, etc. I buy them online at bodybuilding.com , vitalady.com and netrition.com and freeze whatever isn't actively stashed. Sometimes for a treat I buy a Zone Perfect protein bar at the store - those are just like candy, so I can't be trusted to have them in the house, LOL.
In general what I look for is the # of calories equal or less than 10x the grams of protein.
So, for example, a Dixie Diner's Crunchy Apple with Flax bar is 90 calories and has 10g of protein. That's an excellent protein/calorie ratio. Compare that with a Promax Bar, which has 290 calories and 20g of protein. Not so good. You could have TWO Crunchy Apple bars and get the same amount of protein in 180 calories. You'd feel fuller and it would keep you going just as long.
My favorite flavors are:
- mint chocolate
- toasted coconut
- chocolate brownie
- lemon meringue
- cookie dough
- blueberry cheesecake
- Protein crunch peanut butter
- Protein crunch chocolate
- Protein crunch chocolate chip
Dixie Diner's Soy Rocks
- Crunchy Apple with Flax
- Crunchy Chocolate with Flax
- lemon meringue
You can also buy Pure Protein brand bars at pharmacies and grocery stores, and they have a really good protein to calorie ratio, too. I like the peanut butter chocolate, chocolate deluxe, and revolution chocolate peanut caramel flavors the most. S'mores is a bit too sweet for my taste. The other flavors are rare to find.
I've been trying different Optimum Nutrition and Syntrax Nectar whey isolate flavors and logging my impressions here:
See another blog post for information about whey samples and sources.
In case you're wondering, here is a ranking based on how closely the amino acid profile of various protein sources compares with human dietary needs (the higher the rank, the more "complete" the protein source)
The theory now is that the body stores amino acids so you don't necessarily have to have ALL the essential amino acids together in the same meal.
Monday, November 02, 2009
I was chatting with my niece Martha on FaceBook late last night and we were talking about how my diet has changed since starting to lose the weight.
I remarked that I eat mostly vegetables and lean protein, and my daily average calories is somewhere between 1000 and 1200. My fat intake is on average around 15-25g per day. I try to get a minimum of 100g of protein per day. She asked what the average American eats. I didn't know.
So I went and looked it up.
According to the FAO, as of 2003 the average American diet contained
(My own diet in 2003 was probably more than that on everything except the protein.)
Contrast this with Burundi, where the average daily diet contained
What's particularly upsetting about a stat like that is that it's an AVERAGE. Which means a lot of people are getting a lot less. And not, like me, because they're trying to lose weight. They probably don't have any weight TO lose, in the first place...
Here are all the countries where people had less than 2000 cal per day on average:
country kcal protein g fat g
Eritrea 1519 45 31
Congo, Democratic Republic of 1605 24 26
Burundi 1647 44 10
Comoros 1760 43 41
Ethiopia 1858 53 19
Tajikistan 1906 50 40
Liberia 1929 30 54
Central African Republic 1932 45 66
Sierra Leone 1943 44 45
Tanzania, United Republic of 1959 47 32
Zambia 1974 49 26
Nowhere in the 2003 world did they have an average diet like mine, so high in protein, so low in fat. In all of the countries where they ate on average more than 100g of protein per day they also ate between 2557 and 3753 kcal and 55-168 g of fat.
Which is a measure of the luxury I have, to be able to design my daily food intake the way that I do.
Here is a handy interactive site that shows the amount of different macronutrients the average American consumes daily, and how it has changed since 1975:
I find the 50% drop in price of protein and sugar to be particularly stunning.
Saturday, October 31, 2009
Here's what the trick-or-treaters are getting from my house:
That's pencils, kaleidoscopes, erasers, and bubble bottles.
And when anyone asks, I've been happy to explain that I've just lost 155 lbs, and if I don't need the sugar, THEY surely don't, either! LOL
One mom actually thanked me, saying I was saving her on dental bills.
Update: after hunting around online some, I found these, which look like a LOT of fun to hand out next year:
Thursday, October 29, 2009
Throughout this process I've been lucky that friends around me who have lost weight have generously donated their larger clothes as I shrank out of mine.
Now that I'm between a women's 14 and 12, though, that source of clothes seems to have dried up.
Desperate for warm clothes that fit, I visited a local consignment shop during lunch Tuesday and Wednesday.
This entire outfit (shirt, jacket, skirt, boots) cost approximately $30. Bigger version of the picture, here: www.flickr.com/photos/origamifreak/4
I spent $100 total and now have:
2 sparkly beaded sweaters for the holidays, 4 long sleeve shirts, a jacket, 3 skirts, a funky mola-style applique vest, a warm furry reversible winter coat, a pair of boots, and a pair of dress pumps. Because I got them all at the same time and place, most of them go with each other, so it's totally mix-and-match.
And even better, she wants to sell the plus-size clothes that I just shrunk out of, which means THOSE clothes might help subsidize THESE clothes.
Most of the things I just got will probably go back in a few months when I shrink out of them, too. Except this skirt, which a co-worker has already claimed. LOL.
Beside the price (which you just can't beat), what I found I really like about hunting through used clothes is that they come in all kinds of colors and styles from many past seasons and years. So I'm not stuck with whatever the designers decided a year ago I was going to wear this season.
I can pick color combinations that *I* like, in cuts that *I* think are interesting together.
I always used to H. A. T. E. shopping. But this I think I could get used to. And I like the idea of my closet being stocked like a rotating lending library. I'll accumulate less stuff that way.
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