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2005/01/05, 09:19 AM
I was wondering if someone could help me with a couple of things...
1.I'm in a bit of a unique dietary situation... I live in Korea, where tofu and other soy-based products are a normal part of life. While other yummy things, such as lean beef, turkey, and many ocean fish remain out of reach. Not to mention the near non-existance of low-fat anything. Needless to say, I'm having a lot of trouble making my protein quota without killing my fat intake. Is it bad to take in too much fat, even if it's of the soy/legume variety?
2. What is the science/theory behind the nutritional plan's design? More specifically what is my plan supposed to be doing for me?
I logged the following info into my profile:
* slow metabolism (difficulty losing fat)
* Moderate Activity
* Fat loss & Toning (training program)
...which spit out this:
* Protein: 139g
* Carbs: 278g
* Fats: 23g
* Tot.Cal: 1851
While I have a strong science mind, I remain baffled by much of the diet/nutritional info I've stumbled upon - most of it very contradictory. I also admit to having a grave fear of carbs (a bad high-carb track diet experience).
Any info anyone could provide would be awesome!
Gina :)
p.s. body building is not a goal of mine. I simply want to be in better shape in order to be a more effective Ultimate player! ... and to fit better into all these damn size 2 Korean clothes!
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2005/01/05, 09:49 AM
how about eggs? can you get them?
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Reddy
All people smile in the same language
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2005/01/05, 10:02 AM
Eggs are on every street corner and a dime a dozen... Literally! However, the yolks are high in fat and there are only so many eggs one can eat ;)
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2005/01/05, 10:04 AM
drop the yolk go with whites
consider protein powders, you can get some pretty decent ones for reasonable amount of money
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2005/01/05, 08:06 PM
tunafish & cottage cheese are also suppose to be good - can you get them??
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Reddy
All people smile in the same language
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2005/01/05, 08:28 PM
It gets tough with plant based proteins(vegetarian sources). They normally lack an amino acid or two from being a complete protein You have to combine sources to make complete proteins. this could be something like grains, breads, cereals with legumes...beans, peas, peanuts, lentils, tofu. Or you could combine the aforementioned legumes/tofu with seeds and/or nuts. If you can get milk, this would also be good.
As far as your fear of carbs, this may not be unwaranted. Many folks are "carb addicts", and once startted, go crazy. You do indeed need carbs, but make them fibrous in nature and you will be fine. For instance, any fibrous veggie...spinach, broccoli, aspargaus, salad greens, etc. and dry beans sources are wonderful too. So much fiber, they cannot turn to fat, not mention the calcium.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/01/05, 10:50 PM
don't worry about fat from nuts/legumes/soy, it's all good fat that your body needs
don't worry about eggs being high in cholesterol recent research found that it has little or no effect on body's overall cholesterol count...so you can continue eating eggs...plus the yolks have many important nutrients in it ...but if you're really worried about it, you can eat egg whites as others have recommended
only soy/tofu is a complete protein source....every other ones are incomplete so you have to combine for example beans with rice to get complete protein source....you can search online for complementary vegetarian protein sources...google it....
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2005/01/06, 01:21 AM
You have all been so unbelievably helpful! Thank you for sharing all your knowledge. It has definitely relieved some of my "fat anxiety" and has added to what I know about what makes up a good diet!
I also want to say thank you for the added info on better carb choices... I'd love to hear more!
I am happy to report that I've found an "in" on the American Army base. So I may have access to a few different protein powders. Should know by the end of this week... That should help!
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2005/01/06, 11:59 AM
While you are correct that it is mostly good fats(nuts), you still cannot go overboard as they are calorie dense, and need to be fitted into your calorie needs. An abundance of any type of calories will result in excess.
And, nuts by themselves are not a great source of fats. Poly and mono fats. But they are mainly w6's, (walnuts are probably best with a higher ratio of w6's to 3's), but you need a higher balance of Omega 3's. This can be found in flax oil, fish oil capsules, etc. These are extremely important for many reasons, not the least of which when dieting, w3's are the first your body strips when dieting,so this even makes the need higher.
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Quoting from menace3000:
don't worry about fat from nuts/legumes/soy, it's all good fat that your body needs
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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