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Out of sorts, so sorry if I've been crabby. 😠 Got my bloodwork back Saturday, and I think the Great Adding a Little More Animal Protein Into My Diet experiment is over. As well as the concurrent experiment with prioritizing protein. Why? Whacked out my kidney numbers that were so, so good 6 months ago. I've had issues with this before. In the past, when I've gone to my doctor about it for further testing, they've never found a problem, but I don't want to risk it. So the eggs and cheese have to go. I've found a couple of studies on the effects of plant protein vs animal, so am going to do some digging. I might keep fish once a week, but haven't decided completely on that. The big nutrient of concern, as Simon Hill (The Proof podcast) puts it, is Omega 3. I need to do a little more research on that. I may go to algae oil supplements. I know so many people preach protein, protein, and more protein, but wow, it's not working for me. Yes, there's a risk of losing muscle mass, but adding some strength training (been slacking) should help. I can live without as much muscle mass better than with wonky kidneys. In other news, even though my HDL was up (one bright spot), so was the LDL (slightly) and triglycerides. And fasting glucose and iron, oddly. I can probably blame the trigs on a recent spate of stress eating sweets at work, which I've now reeled in. Onward. Time to go vegan, or nearly so.
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1516 kcal
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Yağ: 53,66g | Prot: 53,28g | Karb: 221,11g.
Kahvaltı: Quaker 100% Whole Grain Oatmeal, Cocoa Powder (Unsweetened) , Calavo Avocado, Bananas , Silk Unsweetened Soymilk. Öğle Yemeği: Mixed Salad Greens, Barbecue Sauce, Sesame Oil , Vegan mozzarella, Cooked Lentils (Fat Not Added in Cooking), Watermelon , Sourdough bread. Akşam Yemeği: Alter Eco Total Blackout, Medjool Dates , Vegan mozzarella, Salsa, Trader Joe's Fully Cooked Long Grain Brown Rice, Cooked Lentils (Fat Not Added in Cooking). Aperatifler/Diğer: Banana cookies, Wonderful Roasted, Salted & Shelled Pistachios, Apples , Silk Unsweetened Soymilk. devamı için...
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 Yorumlar
No you did not imply otherwise. I really enjoy FS because of the different ways that everyone has to reach their goals and I think that is important because we are all different. I have actually been thinking of the Mediterranean diet lately and I do love fish because I need a change of pace on eating, but I think I could do this and still meet my protein goals. We need a thread on low carb red wine! LOL
13 Eyl 23 üye tarafından: Redporchlady
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Reasons why protein is good for weightloss is same number of calories of protein vs fats or carbs you will induce a higher thermic effect which there met you lower total calorie absorption. Now it’s important to replace the protein cals not add on the protein cals tho
13 Eyl 23 üye tarafından: Supergainz1
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Yep, Supergainz, well aware of the thermic effect of protein. 🙂 Good strategy for lots of folks, but not for me. More of a fiber fan here. I find it more satiating than protein. I did try to moderate elsewhere and keep my calories in the same range they were, but it was difficult and it seems all I did was stress my kidneys. I lost 50 pounds, nearly a third of my body weight, without ever going high protein. (Yeah, that's an anecdote, I know.) When I started tracking, my macros seemed to naturally settle in at 15% protein, 30% fat & 55% carb. Since I'm under doctor's orders now to limit protein, I'm going to try that and retest in a month or two.
14 Eyl 23 üye tarafından: writingwyo
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Writing, You have a career as a personal trainer or nutritionist after retirement 👏🏼 Nothing beats personal experience 🥽
14 Eyl 23 üye tarafından: MattRide
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Yea I mean as long as you are in a deficit. You can lose weight with any style of eating. I was just addressing the protein conversation, and the reason why is cuz it takes more energy to digest it. Agreed in your case, if your kidneys can’t handle it then it’s better to limit it. Complex carbs is second highest thermic effect to proteins. But with that it has wide range. The important thing is deficit. Also plant proteins is less taxing on the kidneys if I remembered correctly. But you’ll also need to mix the right ones together or just eat double or even triple the amount of animal proteins. But like you said if you don’t lift, you really don’t need that much proteins to sustain your muscles.
14 Eyl 23 üye tarafından: Supergainz1
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MattRide -- so kind of you to say 😊 In another life, maybe since I can't conceive of a 2nd career at this point in my life. In some ways, I'd love to become an RD, but I looked into it, and it's more years to get it than I want to commit. Maybe I'll change my mind if I get bored in retirement.
15 Eyl 23 üye tarafından: writingwyo
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Posted a comment, then deleted it, as upon further review, I was mistaken. Supergainz -- I figured you & I were on the same page on CICO. On animal protein vs plants: yes, you have to consume a little more if you go plant protein, but it's not double or triple. More like upping it 0.2 to 0.4 g/kg. There's a good discussion of it from Christopher Gardner at 44:21 of this Simon Hill episode on plant vs animal protein https://youtu.be/DHVHuv6Gcjs?si=GdhmtDCj06Vm13Td. Gardner is a nutrition researcher at Stanford, so I do put a fair amount of stock in what he says. He also has some great rants about how Americans are too protein obsessed. The 0.8 g/kg RDA was set on nitrogen balance studies and then taken out two standard deviations to cover 97% of the population. Does this mean 3% of people won't get enough if they only meet RDA? Yep, but it also means that a huge swath of people don't need even that much for adequate intake. That said, I have seen a lot of good evidence that although 0.8 may be adequate, but not optimal, especially for people who are aging and/or trying to build muscle mass,
15 Eyl 23 üye tarafından: writingwyo
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Like I said for the average folks you don’t need much protein to sustain, yes a little more to fight sarcopenia. You can actually look at amino profiles of foods. You’ll see that animal based proteins are relatively even through all 9 essential amino acids profile. Where as plants they can have all 9 and be called “complete” but if you look at the profile you will there will be one or two that is very low. And mps is like Tetris. Where you need all nine to form a chain. So really you’re only getting as much as your lowest amino acids. And plant protein varies a lot. And left over amino acids circulate your system for awhile, if they can’t form a complete string they get burned for fuel. So you have to eat in variety or you really know your plants and eat the right combinations. So a person like me where I enjoy eating the same things I like and not a lot of variety I would need to eat 2-3x to ensure there’s enough amino acids to build. For mindless eating. How ever amount you need to eat extra of protein is dependent on the he quality of the plants amino acids
15 Eyl 23 üye tarafından: Supergainz1
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Also there’s mps synthesis from activity. But there’s also mps from just eating. Where you hit a certain amount of quality proteins and your body will induce mps from just eating.
15 Eyl 23 üye tarafından: Supergainz1
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May I tell you how much I'm enjoying this discussion, Supergainz? 😊 I'll be the first to admit that if you're going to go vegetarian or vegan, you definitely have to plan and think about it. I went vegetarian badly in the past, lived on cheese and bread, and wound up with a string of wicked cold sores. You definitely have to eat a variety to make it work. If you're someone who just wants to eat the same things and not think about it, not such a good idea. I think too many vegan influencers are way too dismissive of any protein concerns. The reason I sometimes push back a little on the protein, protein, protein drumbeat is because (again quoting Gardner) one of the big questions in nutrition is "Instead of what." If you're the average person and are pursuing ever higher levels of protein that's pushing out other healthful nutrients (like fiber), you may be doing yourself no favors. Bodybuilding, obviously, is a whole different arena and I wouldn't even think of treading in those waters regarding protein needs
15 Eyl 23 üye tarafından: writingwyo
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And on a tangent, IMO, "Instead of what" was a big reason that got so many people in trouble when low fat was the big thing. Most people substituted simple carbs and sugars for the fat instead of working in fruit, veg, whole grains, and legumes. If the choice is between steak and Snackwells, even I would vote for the steak 😉
15 Eyl 23 üye tarafından: writingwyo
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Lol true. Yea discussions can become enjoyable when neither side is headstrong about convincing the other and just share informations to their best knowledge.
Styles of eating are hit n misses. Let me tell you, once I learned calorie counting and macro requirements, combined with strength training you can 80% manipulate your body composition.
15 Eyl 23 üye tarafından: Supergainz1
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