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Tue, Jun-11-24, 00:20
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![CMCM's Avatar](customavatars/avatar91209_14.gif) |
Senior Member
Posts: 4,321
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Plan: Keto / Atkins VLC
Stats: 173/146.3/135
BF:23.9
Progress: 70%
Location: N. Calif. Sierra Nevadas
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Quote:
Originally Posted by JEY100
Carole, a higher protein diet, especially at the first meal, sounds daunting, but I can assure you can increase protein and lose weight through a reduction in fat and carb calories. If you start from a LC diet as we do here, it really is as simple as replacing fat with protein. My journal, success story, and answers in comments from others who asked the same question, are filled with examples of a high satiety, high protein way of eating. Diet Doctor has new infographics, many articles on his website on satiety and high protein by Dr Naiman, and Marty Kendall has hundreds of articles about nutrition. A recent one was https://forum.lowcarber.org/showpos...0&postcount=387. One chart here shows that the satiety equation is even simpler for those already on a lower-carb diet: swapping your fat for protein aligns with eating less!
My suggestion for breakfast would be 1 egg, 1/2 cup egg whites, 6 oz of chicken or fish, and make the cappuccino with LF Fairlife milk, plus that egg white protein shake. I no longer eat bacon, sausage, brats, fatty beef or pork, HWC, full fat yogurt, etc..anything with a P:E Ratio < 5. Also to eat enough Protein and Nutrients for good health, eating 2-3 meals in a time restricted window works well. Happy to make more suggestions in my journal if you are interested.
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But I've read things about eating higher levels of protein can be counter-productive and more like eating higher carbs...??? That said, I recognize that I need to be more diligent about getting more protein than I currently get.
I actually feel really good eating fairly high fat. There have been times when I've balanced things to 65% or so fat, about 30% protein,5% carbs. I lost weight well with that, and also felt really good. 65% fat sounds bad in some ways, but it's just the percentage of what I actually end up eating. I'm not really eating tons of fat, it's just that the percentages work out like that.
I'm somewhat concerned with calories, because once I've eliminated all the grains and sugar, I'm challenged by having enough appetite to eat even 1,000 calories. In terms of satiety, eating the foods I eat appears to be very satiating even though the calories aren't great.
I'm celiac, and in addition to having to avoid all gluten, I don't tolerate whey, corn, other grains, many vegetables. Sometimes eating seems like a chore in terms of eating in a way that I have a "quiet" stomach and digestive system. Low fat milk is problematic due to the higher sugar in milk. I'm also casein sensitive, and seem to do best with half and half in small amounts. I love full fat Greek yogurt but can't tolerate it well for some reason. Equally bad is low fat yogurt. I really need to minimize milk products so I'm selective and just have my coffee with minimal half and half (that amount isn't bothersome), plus small amounts of cheese here and there.
Last edited by CMCM : Tue, Jun-11-24 at 00:28.
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