High Fat/Protein, Low Carb Diet

[w8lifter]

Originally posted by KarlW
I often read that when you lower your carbs you can make up for the calorie defecit with fats (assuming you are still in a calorie defecit). Is eating these calories in the form of fat rather than carbs going to result in easier BF loss ? . Is this due to the way the body utilises these nutrients ?

Yes.

Fats help to control insulin, cravings, and hunger.

 

[Claudette]

I sometimes put peanut butter (1Tsp) in my protein shakes. Is this hurting me? I put water in my shakes.

 

[Dr. Pain]

Yes and no.....1T or more would be better, cream even better (2-3T), or 1T of flax oil, the best! Try about 4 frozen Strawberries too!

DP

 

[rez]

questions

I'm back in the gym after 10 years. I'm 34 yrs old, 5' 9" and weigh 196. I'm over weight. I have a gut, love handles, and just look soft.

Anyway, I want to lose this fat and keep what muscle I have. I have the workout and cardio plan in affect, just not the right diet yet. I was thinking of using this diet. Even though I wouldn't be bulky, it would be nice to lose this "tire" around my waste and get cut for this summer, hopefully a six pack like I used to have, and worry about gaining more this fall. Does that sound like a decent plan?

In the notes at the bottom of this diet, it says no breads, apparently because of sugars. I just bought some La Tortilla Factory, Whole Wheat Low Carb/Low fat Tortillas.

Total Fat: 2g
0 unsaturated
Sodium: 180 mg
Carbs:11g
Dietary fiber:8g (so net carbs are only 3g)
Sugars:0
Protein: 5g

Is this ok? It sure was a nice way to get some of this tuna down with baby spinach instead of lettuce. I used fat free mayo on it which I guess I'll have find an alternative. It has a gram of sugar per tablespoon. I was using 1 or 2 for tuna lately.

So:
1. Are the tortillas ok?
2. I have bread that is similiar, with less than 1 gram of sugar a slice. Get rid of it?
3. Yellow, classic mustartd is ok? no sugar, carbs, or calories
4. I haven't seen any mention of sodium. Should it be calculated? I know it retains water. Because I'm wondering if hot sauce is ok for this diet.
5. I'm using EAS MyoPro Whey. It tastes great. I see that it is recommended above that I get some type of multi protein powder. What's a good one?

Thanks

 

[Jodi]

Re: questions

Originally posted by rez
Welcome back to being healthy

1. Are the tortillas ok?

Yes those tortillas are fine. Just make sure most of your carb sources come from brown rice, oats and sweet potatoes and use the tortillas occassionally

2. I have bread that is similiar, with less than 1 gram of sugar a slice. Get rid of it?

Same as tortillas. Concentrate on healthier sources but the bread is fine on occassion with this plan

3. Yellow, classic mustartd is ok? no sugar, carbs, or calories

Any mustard and spices are fine

4. I haven't seen any mention of sodium. Should it be calculated? I know it retains water. Because I'm wondering if hot sauce is ok for this diet.

Hot sauce is fine. Watch your sodium. Don't ADD additional salt or anything and be sure to drink plenty of water

5. I'm using EAS MyoPro Whey. It tastes great. I see that it is recommended above that I get some type of multi protein powder. What's a good one?

Optimum Nutrition 100% whey tastes good and its cheap

Thanks

Anytime

 

[Diakonos]

You must drink an insane amount of water...I'm at 6+ litres a day.

How are you doing that having to live over the toilet? I drink about 3.5 liters a day, and it keeps me going to the bathroom.

At any rate, could you critique my daily breakfast and tell me what you think.

1.5 servings of solid white tuna
1 serving of raisen bran
1 banana
1 serving of milk (8oz. to be exact)

I'm guessing in advance that you will probably say get rid of the milk.

What would you recomend in it's place. Soy milk perhap?

 

[Jodi]

I drink 6+ L a day as well

If your trying to cut, then I think your breakfast looks

Raisin Bran, Banana & Skim Milk

How bout getting rid of all of that. Talk about an insulin spike

Try fiber one cereal instead and you could always get the new Low Carb FF milk. It only has 3G Sugar. The fruit isn't necessary but if you want 1/2 apple would be fine.

 

[P-funk]

I want raisen bran and milk

 

[Diakonos]

Raisin Bran, Banana & Skim Milk

How bout getting rid of all of that. Talk about an insulin spike

What about the 1.5 servings of tuna? Doesn't the protien from that balance it out a bit.

 

[Jodi]

The tuna is fine but everything really should be changed if you are cutting.

 

[rez]

Unfortunately, as well, most single species protein powders such as whey concentrates and whey isolates also do NOT have much desirable thermogenic action. It could be almost a tragedy that many bodybuilders??? fat loss efforts have been thwarted by mistakenly using a single species whey protein.

I'm confused about this. I thought you meant 100% whey was bad on it's own, being 100%, it's a single species. I read in another thread that you should also use Casien protein in addition to Whey. So I figured you and that other thread were saying to get a powder that had both or you would be making the mistake you mentioned above. ??

I did consider Optimum Nutrition 100% Whey like you suggested. Since I already bought EAS Myopro Whey, I figured I would finish that first. Both are Whey protein.

Hope you understand my confusion. I'm guessing you will respond that the Whey is not a single species protein and adding the Casein is an option. I'd rather take full advantage if there is a powder that tastes good and has both.

So:
1. What is a single species protein? Is Whey a single species?
2. Even if using these 2 Whey protein drinks are not making the mistake I quoted from you above, should I mix it with a Casien powder too or is there a combo powder? In another thread, I read that although Whey is important, if he had to choose, (a pictured really cut, obviously show guy) he would go with the Casein. (whatever that is). And that he suggested some kind of multi protein powder, but I forget how he put it (didn't call it multi) and can't find the thread.

I guess this could have been a thread on it's own but it was your quote here that I confused myself about.

Thanks.

 

[Hammerlynn]

Originally posted by Jodi
... you could always get the new Low Carb FF milk. It only has 3G Sugar.

I'm curious..have you tried this stuff Jodi? I'm wondering if it's taste is tolerable and actually close to "real" milk.

 

[Jodi]

Originally posted by Hammerlynn
I'm curious..have you tried this stuff Jodi? I'm wondering if it's taste is tolerable and actually close to "real" milk.

I drink some almost everyday. I love the stuff. It is real milk and it takes like skim milk. Its a permanent staple in my diet

 

[rez]

milk

I also just discovered some milk like that. 1 cup is 3 grams of carbs and three grams of sugar. Not sure if that's a lot of sugar to worry about or not. 12 grams of protein. Mine is fat free, this brand also had other types of low carb, probably closer to regular milk including some fat. They also have chocolate. At the store I shop at, this stuff was in a seperate diet/organic/natural section. As Jodi said, it reminds me of skim or fat free milk. Some might think it is a little watered down. I like it.

By the way, mine has Splenda it which I am not happy about, but it's tuff avoiding these artificial sweeteners and getting to have something like milk, diet soda, or Jello once in a while. Hopefully I won't go through all of these healthy changes only to die from Sucralose or Aspartame.

 

[Jodi]

That sounds exactly like the same stuff I have. Its called Carb Countdown. I love the stuff

 

[rez]

Yup. Same stuff, with the cool cow wearing sunglasses. I was drinking it just the udder day. According to my cowculator, there wasn't many carbs and the price won't milk you dry.

...sorry
Hey, I wonder if the chocolate is decalfenated? buh-dum-bash... OK, I'll stop.

 

[atherjen]

darn... you americans always get the good things first!!!

 

[mamaj]

This thread has excellent info and thanks to everyone who has contributed!
My question is what kind of w/o routine would be best to go along with this diet?

 

[chanelle_l_paul]

I am trying this diet out and am having a hard time evenly splitting up my foods to make it all equal for each of my 6 meals. I think I need a list of good foods(meats, veggies) low on carbs. I use fitday.com for my daily meals but I feel like I may be measuring it all wrong. What percentages of fat, carbs, and protein should I stay in?

 

[camarosuper6]

This is how I diet during the week.. (generally speaking)

I do a round about ratio of 60 protein/30 fats/10 carbs

 

[chanelle_l_paul]

This is how I diet during the week.. (generally speaking)

I do a round about ratio of 60 protein/30 fats/10 carbs

What are you eating? The lowest I have managed to get is like 20 something % carbs. I am trying to get more veggies in but it seems that even the low carb veggies get my percentages up there on carbs and fats!! I don't know what to do w/o just eating only meat!

 

[chanelle_l_paul]

This is how I diet during the week.. (generally speaking)

I do a round about ratio of 60 protein/30 fats/10 carbs

It also seems like I am eating ALOT more than I had before. Right now I am getting more of percentage of fats, then proteins, and te carb percentage is the lowest. I am not using any type of protein powders or anything though.

 

[danzik17]

What are you eating? The lowest I have managed to get is like 20 something % carbs. I am trying to get more veggies in but it seems that even the low carb veggies get my percentages up there on carbs and fats!! I don't know what to do w/o just eating only meat!

You have to remember that a lot of the carbs in veggies is fiber. Even though it's indigestible, it's still included in the overall carb levels. I personally don't even count those carbs since they're indigestible, but some do.

 

[chanelle_l_paul]

You have to remember that a lot of the carbs in veggies is fiber. Even though it's indigestible, it's still included in the overall carb levels. I personally don't even count those carbs since they're indigestible, but some do.

Thank you for that information! Seriously....that changes a lot on how I am going to change my diet plan now. How about fruit? I can't seem to find any info on pomelos. They are like giant grapefruits but not so sour. What about berries? I was making shakes(w/o protein powder) that consisted of 1c OJ or pineapple juice(the kind you make by adding water), 4 frozen strawberries, 1 frozen slice of peach, 1 frozen grape, and 2 cubes of frozen pineapple. This all comes from an assortment bag of frozen fruits/berries. I had one or 2 of these smoothies a day but stopped because I thought the carbs were at skyrocketing numbers. What do you think?

 

[Built]

This thread has excellent info and thanks to everyone who has contributed!
My question is what kind of w/o routine would be best to go along with this diet?

Way to bump an ancient thread! Read Lyle McDonald's ketogenic diet, rapid weight loss and or UD2.0 to learn how to do this type of diet properly. The training may not be anything like what you're thinking it is.

I am trying this diet out and am having a hard time evenly splitting up my foods to make it all equal for each of my 6 meals. I think I need a list of good foods(meats, veggies) low on carbs. I use fitday.com for my daily meals but I feel like I may be measuring it all wrong. What percentages of fat, carbs, and protein should I stay in?

Why on earth would you want to eat six tiny low carb meals while dieting? Just eat when you want to. I prepack my food for the day and eat it whenever. When it's gone, it's gone.

This is how I diet during the week.. (generally speaking)

I do a round about ratio of 60 protein/30 fats/10 carbs

You would be better served to get away from thinking of diet as a ratio of percentages. Try LBM-targeted grams; it's more apt.

 

[Built]

What are you eating? The lowest I have managed to get is like 20 something % carbs. I am trying to get more veggies in but it seems that even the low carb veggies get my percentages up there on carbs and fats!! I don't know what to do w/o just eating only meat!

It also seems like I am eating ALOT more than I had before. Right now I am getting more of percentage of fats, then proteins, and te carb percentage is the lowest. I am not using any type of protein powders or anything though.

See? Percentages just mess you up. This tells me NOTHING of your calories.

Thank you for that information! Seriously....that changes a lot on how I am going to change my diet plan now. How about fruit? I can't seem to find any info on pomelos. They are like giant grapefruits but not so sour. What about berries? I was making shakes(w/o protein powder) that consisted of 1c OJ or pineapple juice(the kind you make by adding water), 4 frozen strawberries, 1 frozen slice of peach, 1 frozen grape, and 2 cubes of frozen pineapple. This all comes from an assortment bag of frozen fruits/berries. I had one or 2 of these smoothies a day but stopped because I thought the carbs were at skyrocketing numbers. What do you think?

Nutrition Facts and Analysis for Pomelo

Is there some reason in particular why you're thinking of doing a low carb diet?

 

[chanelle_l_paul]

Why on earth would you want to eat six tiny low carb meals while dieting? Just eat when you want to. I prepack my food for the day and eat it whenever. When it's gone, it's gone.

That is what I was doing but after reading some things(in THIS forum) it says to evenly break up your carbs and protein throughout the day. I didn't think it made a difference...so your saying whether you eat ALL your protein for the day at 5 p.m. versus throughout the day it doesn't matter?

 

[chanelle_l_paul]

See? Percentages just mess you up. This tells me NOTHING of your calories.


Nutrition Facts and Analysis for Pomelo

Is there some reason in particular why you're thinking of doing a low carb diet?

My calories are around 2000. I originally cut them to 1500 a day but after reading somethings from Tom Venuto he said it is not cutting that calories that burn fat but upping the protein and fat intake and cutting carbs. I had a baby 7 months ago and refuse to buy bigger clothing so I am trying to drop some weightand get healthy again.

 

[Built]

Why on earth would you want to eat six tiny low carb meals while dieting? Just eat when you want to. I prepack my food for the day and eat it whenever. When it's gone, it's gone.

That is what I was doing but after reading some things(in THIS forum) it says to evenly break up your carbs and protein throughout the day. I didn't think it made a difference...so your saying whether you eat ALL your protein for the day at 5 p.m. versus throughout the day it doesn't matter?

Nope. Not at all.

My calories are around 2000. I originally cut them to 1500 a day but after reading somethings from Tom Venuto he said it is not cutting that calories that burn fat but upping the protein and fat intake and cutting carbs. I had a baby 7 months ago and refuse to buy bigger clothing so I am trying to drop some weightand get healthy again.

Venuto thinks that it's not the calories that matter? You're kidding! That's awesome.

Sadly, it's not true. It's all about the calories. If you eat more than you need, you gain. If you eat less than you need, you lose. Find a way to undereat and not mind.

 

[chanelle_l_paul]

Nope. Not at all.



Venuto thinks that it's not the calories that matter? You're kidding! That's awesome.

Sadly, it's not true. It's all about the calories. If you eat more than you need, you gain. If you eat less than you need, you lose. Find a way to undereat and not mind.

I went to his(Tom Venuto) site and signed up for this free email thing where it gives me 12 tips....1 time a week or something. After I recieved them all I printed them out and read it. They basically said that you slightly up your protein and fats because if you cut calories your body will feel like it is starving and you will not only lose fat but also tissue. So if you wanted to only burn fat keep the calories(not obscene numbers or anything) and just lower the carbs while upping the protein and fat. Thank you for the information you have given though. It is going to help me. So is 2000 calories ok or should I shoot for like 1500 or is that too low? What is considered too low? I am 5'3" 174 lbs and not too active but slowly building up my time on an ellitical at home. Right now I am at 40 min a night. Then I follow that with some weights for my arms and crunches.