Thread: Eggs / Cutting diet

Unless I'm mistaken, the problem with cheap eggs lies in the yolks, not the whites. The yolks from cheap eggs have a lot of omega-6 fatty acids, whereas higher quality eggs often contain a balance of omega3 and omega6. When you consume a lot of omega-6, it might be necessary to balance it out with omega-3 in order to avoid health problems, but the egg whites contain mainly protein and not much else.

Definitely read some of the stickies too. There are a lot of imbalances in your diet - way way too many carbs at breakfast with very little protein or fat. The "snacks" (make all of this balanced meals, get rid of the snack idea if possible) contain 18g of protein if it is 3 normal sizes egg whites if I'm not mistaken. That isn't enough protein in this meal, not to mention the complete lack of fats or carbs.

No idea what time you eat dinner, but you might need to move some cals to another meal afterward. Preferably a meal with no carbs, lean protein, and lots of veggies.

looks like crap IMO. 2300 cals aday. not enough protein and healthy fats. what are the carb cals? doesnt look like much carbs to me...

Egg whites by itself do not constitute a meal.

Try to balance out your meals more.

Where are the Veggies?

I think your macros are off. I would be suprised if the protein was that high. 3 egg whites is approx 12 g of protein.

Based on what you have given you diet is
190 G of Protein
311 G of Carbs
37 g of Fat

Originally Posted by willocraig

ps. I also read alink from nigeepoo about eggs, and it says that when you consume a large amount of cheap eggs (which is what i will be doing) I should equal it out by consuming alot of omega 3, I just thought id ask if nigeepoo new how much omega 3 i would need to consume if i was to consume 6 egg whites daily? Here`s the link: Everything you wanted to know about eggs...

Thanks again!!

Hi. I hope you enjoyed my article. As someone has already pointed out, as it is the yolk that contains the fats, if you don't eat any yolks, you don't get any fats, either omega-6 or omega-3. Is there a reason why you're not eating egg yolks?

To be honest i dont know much about eggs n watnot, thats why i read your article. Im just worried about high cholesterol and such, if there is a sticky with info please tell me, i know its annoying having to repeat yourselves over and over.

So wat do you think, less oats in the morning, have eggs with my breakfast to get some protein in there? Im going to be adding in the veggies when i get the steamer that i just ordered, should be here anyday. Then il start eating lots of broccoli for starters!!!

What else do you reckon i should sort out?

Thank you very much for all your help!

Originally Posted by willocraig

To be honest i dont know much about eggs n watnot, thats why i read your article. Im just worried about high cholesterol and such, if there is a sticky with info please tell me, i know its annoying having to repeat yourselves over and over.

My article does tackle the subject of cholesterol in egg yolks, so it should have put your mind at rest regarding the consumption of egg yolks. 2 large ones every day makes no noticeable difference to serum cholesterol or triglycerides. How many a day were you thinking of eating?

Well i want to be adding in more protein and fats as some guys mentioned, so i was thinking of having say 2 whole eggs, with 3 egg whites with my oats in the morning? I take E.P.A capsules once aday, and each capsule has 180mg of E.P.A , 120mg of D.H.A and 0.74mg of Vitamin E. I`m pritty sure that this will not be enough to balance out the omega 6 to omaega 3 ratio described in your article, so if I eat 2 whole eggs, with 3 egg whites how much omega 3 would you recommend I take? I also eat about 4 pieces of fish a day which in total will weigh 400g and each piece contains 15.6g of protein so I`ll be getting omega 3 from that which will help balance out the ratio.

So should I get an actual omega 3 oil and take it like 3 times aday? And will be eating 2 whole eggs, with 3 egg whites be ok with my oats in the morning?

Thanks for any more help!!

Sorry I asked about cholesterol, I should of read the article more thoroughly.

any help???

Originally Posted by willocraig

Hay guys, need abit of info asusual,lol.

Im currently cutting and im eating alot of fish, sweet potato, chicken and rice cakes and all the usual and I would like to include eggs into my diet, more specifically egg whites, As far as i know they are low fat high protein??? Im thinking i could have 3 egg whites twice aday as my snack between breakfast and lunch, lunch and dinner

So an example:

Breakfast:

1/2 cup of oats with water
Fruit Smoothie : 3 apples, 2 bananas, 100ml of milk with 200ml of l/f yoghurt
Too much fruit, try one apple and one banana, and maybe a half cup of berries. The berries would go real well with your oats.

Snack:

3 egg whites
Not enough food period. Have a whole egg in there, and also add some brown rice or another SMALL helping of oats and a piece of fruit.


Lunch:
Sweet Potato (Large)
Butter Beans 212g
Fish or Chicken or Lean Meat
Not too bad, you would be much better off with an array of steamed vegitibles or a salad with a lot of different things in it instead of the beans. Also the large sweet potatoe would make for too much food, make it a very small one or nothing at all.

Snack:

3 egg whites
Again, not enough food. Have the eggs that's fine, but also have a serving or two of veggies, which again could be a salad


Dinner:

Same sort of meal as Lunch
This is the time you should have very little to no carbs, so very lean meat like fish, turkey, or chicken, and a couple servings of your veggies.

Add another small meal of mainly just a lean protein like a small chicken breast or a protein shake with something like whey, skim milk, and PB. Keep the cals low.

Have a before bed serving of healthy fats and slow digesting protein and/or fiber supplement. Handful of nuts (no salt) or a couple tablespoons of natural PB and some cottage cheese or whey with fiber could/should work just fine. Casein protein like that of cottage cheese is the best.


I weigh about 230lbs (16.4st) not sure what my BMI is, probably around 30kg/m2.
So im looking at taking in about
190g of protein p/day
2340g of Calories p/day
37g of Fat p/day

I worked that out by multiplying my weight by
0.8 for protein
10 for K/cals

I cant remember how I got that amount of fat, and to be honest im not consuming that at all for fat and i can`t remember where i got those numbers to multiply by from either, it might of been from this site.....



Does that look ok? Im looking to get down to about 190lbs (13.7st)
I do weights 3 times a week, lift heavy as I can (im about intermediate i would say, i know what im doing). And ive just started doing 45 mins of HIIT training on the cross-trainer 4 times a week (after the weights workout on the 3 days then seperately on a single day)

Thanks for any advice / comments there MUCH appreciated!!!
Willo

ps. I also read alink from nigeepoo about eggs, and it says that when you consume a large amount of cheap eggs (which is what i will be doing) I should equal it out by consuming alot of omega 3, I just thought id ask if nigeepoo new how much omega 3 i would need to consume if i was to consume 6 egg whites daily? Here`s the link:

Everything you wanted to know about eggs...

Thanks again!!

There's a few ideas to help refine your plan. I'm sure more people will be able to respond with specific food ideas as far as which vegitibles/fruit/protein sources etc to make your meals.

Originally Posted by willocraig

Well i want to be adding in more protein and fats as some guys mentioned, so i was thinking of having say 2 whole eggs, with 3 egg whites with my oats in the morning? I take E.P.A capsules once aday, and each capsule has 180mg of E.P.A , 120mg of D.H.A and 0.74mg of Vitamin E. I`m pritty sure that this will not be enough to balance out the omega 6 to omaega 3 ratio described in your article, so if I eat 2 whole eggs, with 3 egg whites how much omega 3 would you recommend I take? I also eat about 4 pieces of fish a day which in total will weigh 400g and each piece contains 15.6g of protein so I`ll be getting omega 3 from that which will help balance out the ratio.

So should I get an actual omega 3 oil and take it like 3 times aday? And will be eating 2 whole eggs, with 3 egg whites be ok with my oats in the morning?

Thanks for any more help!!

Sorry I asked about cholesterol, I should of read the article more thoroughly.

thats a lot of fish what kind? you got to watch out for mercury

Originally Posted by willocraig

...if I eat 2 whole eggs, with 3 egg whites how much omega 3 would you recommend I take? I also eat about 4 pieces of fish a day which in total will weigh 400g and each piece contains 15.6g of protein so I`ll be getting omega 3 from that which will help balance out the ratio.

2 large eggs contain about 1g of omega-6 so you need about 1g of omega-3 to balance the eggs. You haven't specified the type of fish so it's impossible to say how much omega-3 there is in the portion you mentioned.

Originally Posted by willocraig

So should I get an actual omega 3 oil and take it like 3 times aday? And will be eating 2 whole eggs, with 3 egg whites be ok with my oats in the morning?

As each omega-3 capsule contains 300mg of EPA+DHA, you'll need to take three or four of them to balance your two eggs. You can eat eggs and oats in the same meal (preferably not in the same bowl, though!).

NordicNcho:

Imeating "coley". Its frozen fish from the supermarket (sainsburys) each steak weighs 100g and has 15.6g of protein in and it says on the packet that it was caught in the North East Atlantic Ocean.....if that tells you anything about the mercury content? I have read afew articles on canned tuna where to much mercury is obviously very bad, how much fish is too much fish do you think? Is there a limit I should eat aday? Or any specific fish I should eat?

Nigeepoo:

Thanks for the help so far mate!! So if i eat 5 eggs (2 eggs and 3 egg whites) should i take about 3 capsules aday, as im getting some omega 3 from the fish im eating

Thanks alot for anymore help!! LOVE this site!!!

Originally Posted by willocraig

NordicNcho:
I'm eating "coley". Its frozen fish from the supermarket (sainsburys) each steak weighs 100g and has 15.6g of protein in and it says on the packet that it was caught in the North East Atlantic Ocean.....if that tells you anything about the mercury content?

Coley is not an oily fish, so there won't be any significant organic mercury in it.

Originally Posted by willocraig

I have read a few articles on canned tuna where to much mercury is obviously very bad, how much fish is too much fish do you think? Is there a limit I should eat a day? Or any specific fish I should eat?

Canned tuna is not oily either (as the oil is lost before canning), so the same comment applies to it as does to coley.

Originally Posted by willocraig

Nigeepoo:

Thanks for the help so far mate!! So if i eat 5 eggs (2 eggs and 3 egg whites) should i take about 3 capsules a day, as I'm getting some omega 3 from the fish I'm eating.

As stated above, you're not getting any omega-3 from the fish you're eating, so take three to four 1000mg fish oil capsules a day (if each one contains 300mg of EPA+DHA).

Buy the fillets that are wrapped at the meat department of your local grocer, in the section the steak and hamburger is in. The frozen and canned stuff has little or no oil. Besides... the fresh stuff tastes way better.

Don't get the salmon though unless you know it was caught and not farmed from the atlantic. Atlantic farmed salmon do not have the natural ocean migration they're supposed to, and they are fed fish flakes instead of getting their natural diet. They don't turn pink either because of the diet and lack of migration and taste TERRIBLE in comparison to pacific wild salmon. The stuff in the grocery store is dyed orangish pink to look like real salmon. An easy way to tell is if it's really orange... salmon is pink not orange.

Thanks for the advice guys, 2 last questions:

1) Is it safe for me too eat as much as the frozen coley and canned tuna as I want then? A friend and I were debating this, so i just want it clarified.

2) Eating 2 whole eggs and 3 eggs whites is a suitable food to eat in the morning with my oats and will not give high cholesterol even if they are cheap eggs? Thanks again for the help and any additional help!!!

No you will not get high colesterol from eating two whole eggs in the morning with your oats. There have been several recent studies on eggs and how the affect people and all of them have concluded eggs even often when eating in large quantity (larger than you would want to anyway) does not adversely affect your colesterol level.

Besides I feel eggs when eated whole have better nutrient synergy. You'll be fine eating the coley, fish is a good source of protein without as much saturated fat, you'd just be better off finding an oily fish to get more Omega-3s from.

2. It matters how much you weigh. Im a big boy 240 so ieat around 4 or 5 cans of tuna a week any more then that can be bad. lota of info out there on it. the other fish sounds healthy

tuna mercury - Google Search