Here is my diet..What do you think???

[AngMc]

Hello everybody!!!!

This is my last year st uni, exams are starting and somedays I haven't time to sleep. So the gym is out for now. I'm going to take the boards advice and try to cut through diet. Here is a typical day. Tell me what you think. It might look odd because I am vegetarian. So it is hard to get lots of protein and be low carb. I also take iron supplements that have to be taken away from food

8AM- protein powder and H2O (and iron)
24 grams pro
2 grams carbs
I use whey

9AM-
no-fat plain yogurt with 1/2 cup oatmeal (I soak oatmeal in skim milk over night) 1/2 cup blueberries, 2 level tablespoons walnuts, 1 packet splenda

11:30AM-
Nutrilean with H2O (meal replacment made by Greens + (Canadian), it is organic and only naturally sweetened, has alot of vitamins and antioxidants) & apple
24 grams of protein
17 carbs
6 fibre (flax)

2PM-
Beans or lentils with tofu
25 +/- pro
40 +/- carbs
11-20 fibre

4PM-
salad (low carb veggies) with a little cheese and very low fay dressing and Protein with H2O
25 pro
minimal carbs and fat

7PM-
egg white omlette (5 whites) with red pepper

9PM-
Protein and H2O
25 pro
2 carbs

I know there is alot of protein powder (also Greens +, called Proteins +) but being a veg. makes it hard to get alot of protein. Otherwise how does it look for cutting? I think I am at around 90-100 low glycemic carbs after the subtraction of 30-40 grams of fibre. I also usually take in 155-65 grams of protein and 25-35 grams of fat. Thanks for all your thoughts...Ang.

 

[AngMc]

Sooo I'll take that everything looks OK??

 

[Millie]

There are no EFA's in this diet.
Also, I would subsitute the yoghurt with something else.

MS is a vegetarian, you might want to search for her diet, which she has posted before.

Btw, what is your height, weight, bf, training routine?

 

[AngMc]

The 2 tablespoons of walnuts are EFA's, but I am not sure how much. I am 5 foot 7 inches. I weigh 150. Haven't a clue what my bodyfat is. I am pretty muscular. People are always amazed to here that I weigh 150. But I do have fat. Because I am finishing my last year at university my training schedule consists of walking to school and back. A total of an hour and half walking 5 days a week. I eat the uogurt for the probiotics, as well because I love it. It is no-fat plain with 4 carbs per cup. Thanks for you response....Ang

 

[velvett]

http://www.elitefitness.com/forum/showthread.php?t=67717

http://www.elitefitness.com/forum/showthread.php?t=85801

http://www.elitefitness.com/forum/showthread.php?t=101795


Here's a start.

 

[TNeuf]

I'm familiar with the Greens+ line (use their protein and other products as well). Are you sure that your non-fat yogurt only has 4g of carbs/cup? I've never seen any that were non-fat that had such low carbs (is it soy?). I second the EFA recommendation. Walnuts are fine, but you need a good quality oil like Udo's oil or Essential Balance. Also, you may want to add a little more to your supper. Five egg whites is only appx. 15g of protein. You could throw in some green veggies into that meal as well. I get that you have to rely on protein powder as you're a vegetarian and it's great that you're using such a high quality product. I was a vegetarian and I know how difficult it can be to meet your daily dietary requirements (especially with protein)! Sounds like you're on the right track.

 

[AngMc]

Thank you for your response. I thought this plea was dead. I actually have a bottle of Udo'd in the fridge, but was waiting to find out if I had room for more fat. The yogurt is plain unsweetened, non-fat. The carbs in yogurt are from the lactose. Lactose, as you know is sugar, and the probiotics feed on the sugar. The discrepancy is due to the fact that nutritional info is tabulated before the lactose and the probiotics merge. So at that point 1/2 cup of milk has say 8 carbs, but after probiotics are introduced the carbs are reduced. Unfortunatley nutritional analysis isn't done on the finished product.

I'm sure you have heard that lactose intolerent individuals can eat high quality yogurt, because the lactose is already digested by the probiotics. Yogurt, unsweetened, is infact lowcarb. As long as you get a brand with many added ACTIVE bacterial cultures.

I am so glad to hear of another person using Greens + product. Nobody ever knows what I'm talking about when I say I use Proteins +. Have you tried the new Nutrilean meal replacement? It is really good......Ang

 

[TNeuf]

Lactose, as you know is sugar, and the probiotics feed on the sugar. The discrepancy is due to the fact that nutritional info is tabulated before the lactose and the probiotics merge. So at that point 1/2 cup of milk has say 8 carbs, but after probiotics are introduced the carbs are reduced.

Pretty interesting. I've never heard/read/seen anything on this before. Just wondering what your source is for this information (just for my own personal information).


I am so glad to hear of another person using Greens + product. Nobody ever knows what I'm talking about when I say I use Proteins +. Have you tried the new Nutrilean meal replacement? It is really good......Ang

I have tried Nutrilean. My husband just left for a five week trip and brought a few buckets with him. I like it for an emergency, but I prefer real food. I also add a half a scoop of Sisu plain whey isolate to the Nutrilean so I have the right amount of protein (34g). It's a great product though. Finally, a decent MRP!

 

[AngMc]

I am sorry for the wait. I lost a post somehow. Anyways, my mother is lactose intolerent. Our doctor told her that people with lactose intolerance are able to eat yogurt for the above reasons. I believe Liberty calculates the carb count after the yogurt is made. Check out their website. Their products are really nice by the way.
Beyond that I really don't have any sources to give you...Sorry..Ang

 

[TNeuf]

I am sorry for the wait. I lost a post somehow. Anyways, my mother is lactose intolerent. Our doctor told her that people with lactose intolerance are able to eat yogurt for the above reasons. I believe Liberty calculates the carb count after the yogurt is made. Check out their website. Their products are really nice by the way.
Beyond that I really don't have any sources to give you...Sorry..Ang

I don't know how big of a deal the carbs in the yogurt is to you, but there's no real scientific proof of what you said. Low fat yogurt still creates a spike in your insulin levels because of the additional lactase in the product. The probiotics help break down the lactase, but they do not negate the carb count. High fiber foods can make this claim as our bodies lack the ability to break down the fibers, but this isn't the case with yogurt.

 

[AngMc]

Although this site isn't scientific, it gives a good 'intro' to carbs in yogurt. If I come across anything more offical I will post it....Ang

www.lowcarbluxury.com/yogurt.html

Sorry, I don't know how to make links. I'm computer dumb!

 

[TNeuf]

Does it matter if it's "nonfat", "low fat" or "original, normal fat"? No. This will affect the texture a bit, but on this diet, you can eat any fat content product. Your preference rules here

From this quote on that site I take it that this is about what yogurt is acceptable on whatever diet they're talking about. I'm just letting you know that there is a difference between how fat free and full fat dairy products react in your body. I'm not saying yogurt has no beneficial properties. My children eat full fat organic goat's milk yogurt. I take probiotics daily but only eat yogurt every now and then.
You initially asked about how your diet looked for "cutting" and I was just making a suggestion on dropping the fat free yogurt if that is what you're intending to do. Additionally, when you say "cutting", I assume you mean getting hard, defined muscle? Diet is the big part of the equation, but if you're not lifting at all, I don't see how it's possible.

 

[Daisy_Girl]

Moral of the story here is EVERYTHING in moderation. The yogurt can stay, even while cutting, but NOT everyday. Have it 2-3 times a week.

I don't know what kind of yogurt you ladies are discussing, but remember, ANYTHING processed is usually a no-no while cutting. A true clean idet is as minimal as possible. Things that are low/no fat and in a package USUALLY are processed to get there, but not always. Your list of ingredients on the container should be as short as possible, with words you understand.

 

[AngMc]

Actually I posted that link to back up my info about yogurt and carbs and nutritional info supplied by companies. I KNOW I can't eat full fat or normal fat yogurt. You asked for sources in support of my post on yogurt and carbs. Yes that link provided more info than that we were talking about, but that was not what I was concerned with. I will make sure my future posts are more clear. I make my own yogurt with skim milk. I add bacterial cultures from the last batch to make the new. Is this concidered processed food? I use organic milk and yogurt to make my own.

 

[Millie]

I just reread one of your previous posts.
So, your training only consists of walking 5 days a week?

Is there any way you can add weight lifting to that?

Also, I estimated your daily cals to be around 1300. This is a little low IMO. At least start off with 10 x body weight, which for you should be around 1500.

 

[AngMc]

Hi Millie

Actually I am not lifting right now because I am finishing my last year at university and I have papers and presentations ect. The not lifting is only temporary. I walk to school and home 5 days a week not only for cardio but because walking clears my head of all the stress. After exams I will focus on lifting again and decrease the cardio.

I just figured out that I take in 1410-1480 calories a day. That is just less than 10X my body weight. I'm hoping that shouldn't be too low. Thanks...Ang

 

[AngMc]

Wow...I just noticed how much I use the word actually. Note to self...

 

[Millie]

In this case, I do not think you can expect any drastic results.

You really need to add more EFA's, like UDO's, fish oil, flax. The walnuts are not enough. The EFA's will also be beneficial for your studying.

Also, you should eat more solid foods. I understand your vegetarian restrictions, but check out the threads that velvett posted for more ideas.

Try and even out your calories in the meals, for example eat 6 meals per day of 250 cals each.

 

[beachdog]

Hi. Not sure if it was already mentioned, but cottage chz has less carbs than yogurt.
I was a vegetarian when I went to college my first year. Quite a challenge and really affects training. I was training for a marathon then and my body took a beating.
I did run the marathon and was happy with my results, but I packed on a lot of weight not eating chicken.
Now I will eat chicken, and turkey once in a long while. No fish, uck, tuna, and never any red meat (that includes cows, pigs, and all other animals except chickens).
The next year, I ran another marathon and had the same body type as the year before. Cardio is good in college, because you can study on the bike or treadmill as you get your workout in. That's good that you are doing cardio, even if your too busy for weights.
Now (4 or 5 yrs later) I have extremely low body fat and run only 3 miles a few times a wk.