Spark People recommends 60 grams a day because most people eat meat and meat is protein heavy. People who are on a protein high diet loose weight because they are in ketosis. The myth that people need tons of protein to lose weight stems from the unhealthy Atkins diets of the past that have been debunked.
Protein is not able to be stored in your tissues and unused protein is eliminated by the body. If you eat more than you use it is just a waste.
Try split pea soup, red/brown lentil curries/soups, and cooked greens (collard, mustard, spinach, turnip). They have a pretty high protein/carb ratio. 1/4c dry red lentils has 13g protein with 20g carbs. Search Sparkrecipes for Curried Masoor Dahl for a recipe that tastes like chili.
I agree with IMVEGAN about our true needs for protein. As for a low grain carb snack/meal. I make up a 'salad' (shredded carrots, cabbage and whatever else) a tiny bit of what ever sauce you like to glue it together, then wrap it up in a moistened rice paper circle. Salad on the go without a bowl or fork!
Fairy Tidbits and Dewdrops My ticker was always wrong so I took it off
All of the ratios that you find on conventional hospital/heart association websites assume that you eat meat and other animal products. I subscribe to the facts from research discovered by T. Colin Campbell in his book The China Study and the wonderful book Prevent and Reverse Heart Disease by Caldwell Esselstyn.
They agree with the World Health Organization when it comes to recommended protein requirements. (.49 at a low to .8 grams at the high end of protein per KILO of ideal body weight) If you take your Ideal body weight and divide by 2.2 you will have your weight in Kilos. They say the ideal body weight because you feed lean tissue and not the fat part of you. There is no reason to feed your fat. LOL For example my ideal weight is 130. Divided by 2.2 that leaves me at 59 kilos. Multiply that by .49 = 29 grams of protein at a low. Multiply that by .8 and the number is 48 grams of protein at the high end.
Dr. Esselstyn also says that 30% of calories from fat is a HIGH FAT diet. He recommends about 10%. But remember most grains contain fat as do many veggies, seeds and beans. So I just never add fat to food when I cook. I don't buy foods that contain more than 10% of their calories as fat.
I listen to what those Drs. recommend and I don't count protein, carbs or fat any more. I just eat the right foods. I don't overeat. But I don't let myself get hungry either. When I am hungry I eat. BUT... I eat healthy food.
There are some great websites out there that will help. Try fatfreevegan.com and happy herbivore.com. I know that there are others that subscribe to whole healthy foods and no added fat when cooking but those are the ones i use all of the time.
I am currently under the impress that this ratio between carbs/fat/proteins not based on one's diet but on what our body needs to survive in a healthy manner. If I look at SP's suggestion, ideally, 50 carb/20 protein/30 fat = 100%. Mayo Clinic: carbs 45 to 65 percent, proteins 10 to 35 percent and 20 to 35 percent of your daily calories in fat. On the days I tried to go animal protein free, I couldn't meet my protein ratio at the detriment of fat (super low unless I remember to add oils to cooking) and carbs (super duper high) So far, I have had to turn to animal proteins to avoid this.
I'm trying to find a balance, perhaps I should rephrase as to what do you find you cannot do without such that you can have a balanced vegan meal as per above guidelines?
Thanks for the replies; trying to figure this out :)
Protein is in all veggies and grains. You do not have to worry about protein. If you eat a variety of healthy vegan options: all veggies, whole grains, whole fruits, and beans of every kind, you will consume more than what the World Health Organization suggests.
If you get carbs from those sources, they are very healthy and will not add weight. In fact, you will probably lose weight if that is your goal.
Staying away from processed foods of all kinds will help you eliminate the unhealthy processed and white flour, empty of all nutrition foods from your diet.
I am looking to introduce vegan days into my diet, but without dairy and eggs, my carbs are shooting through the roof and proteins are hard to come by. Without naming soy, analogs or powders, do you have any suggestions in terms of whole foods, web sites, blogs, books, etc. so I can get a handle on this?
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