cottage cheese and greek yogurts arent very high in saturate fat ? :O :bncry::bncry:
Wildapple
Whatever it takes ill do it ! (Seekin some advices)
- Thread starter Wildapple
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cottage cheese and greek yogurts arent very high in saturate fat ? :O :bncry::bncry:
Wildapple
Nutrition info from my Chobani Strawberry Non-Fat Yogurt...
Same applied to Cottage cheese...non-fat cottage cheese has no fat
Look I'm not telling you to only eat yogurt here and no sugar in excess is not a good thing but Greek Yogurt and Organic Yogurt are supposed to be natural. You cannot have natural fruit however w/o sugar.
To compare I looked at a Dannon Activia Strawberry Yogurt (not a recommended item)
It is a 117 gram serving and of that 117 grams, 17 grams are just sugar. That's 0.15 grams sugar/gram total.
Now the Chobani Strawberry has a serving size of 170 grams but only 19g sugar. If you were to find the equivalent sugar content of a Dannon activia at a 170 gram serving you'd have almost 25.5 grams of sugar. so the Greek yogurt has third less sugar per serving.
If you're really worried about sugar content then you can eat the plain chobani which only has 7 grams of sugar per 170 gram serving. But have fun with the taste...blegghhh.
To compare I looked at a Dannon Activia Strawberry Yogurt (not a recommended item)
It is a 117 gram serving and of that 117 grams, 17 grams are just sugar. That's 0.15 grams sugar/gram total.
Now the Chobani Strawberry has a serving size of 170 grams but only 19g sugar. If you were to find the equivalent sugar content of a Dannon activia at a 170 gram serving you'd have almost 25.5 grams of sugar. so the Greek yogurt has third less sugar per serving.
If you're really worried about sugar content then you can eat the plain chobani which only has 7 grams of sugar per 170 gram serving. But have fun with the taste...blegghhh.
Wildapple, never said what I do is right for anyone else. You asked what I did for exercise. I chose walking because it's basically free (unless I decide to drive somewhere and hike a trail or something) fairly low impact, and I like to walk. Plus, on the days when I walk the mountain there is always wildlife to look at (deer, turkeys, bears, bobcats, etc.) which makes the walk pleasurable for me. I only recently upped the distance because I'm thinking seriously about doing a three day walk for Breast Cancer. 20 miles per day, 60 for the three day event. So, am trying to gradually work up to close to that over a three day period. Figure if I can do 12 miles on hills, rough trails, game trails, etc, in less than three hours then 20 miles on more or less level ground shouldn't be that hard. Your goals are different from mine, no doubt. So your exercise routine should also be different. I'm just doing what I have found works for me. Good Luck.
P.S. Because I'm so active I tend to worry less about the sugars than maybe I should. My goals are more to limit unhealthy fats from my diet, and now to cap my cals at around 2300 per day.
P.S. Because I'm so active I tend to worry less about the sugars than maybe I should. My goals are more to limit unhealthy fats from my diet, and now to cap my cals at around 2300 per day.
Mel-D....you're absolutely right and it was a bit careless the way I casually wrote that. I just presume that we've all banished junk-food from our diet and eat a well-balanced diet of lean protein, whole-carbs and healthy fats. Btw, most people far over-estimate their protein needs and, for the most part, protein is celebrated food of choice because it's a substance that offers little energy, is slowly digested (keeping you feeling full) and takes a good amount of energy to breakdown & convert into fat...basically, a poor fuel-choice...so we hit hard & often. You'd be depressed if you knew how little our actual protein needs are....and eating more then we need doesn't bolster muscle growth or development either.
Ok thanks all for your replies ... Very informational and motivating too. So ill start a new program from Monday .
Goals :
1) Eat more protein
2) Exercise more
3) 3 times aerobic and 2 times resistance training
4) Be 178 lbs by 10/2/09 :action::action:
5) Keep posting and searching this forum :action2::action2::action2:
Ill post my progress here . (10/2/09) :action12:
:cheeky::action11::laughing2:
Thanks all
Wildapple
Goals :
1) Eat more protein
2) Exercise more
3) 3 times aerobic and 2 times resistance training
4) Be 178 lbs by 10/2/09 :action::action:
5) Keep posting and searching this forum :action2::action2::action2:
Ill post my progress here . (10/2/09) :action12:
:cheeky::action11::laughing2:Thanks all
Wildapple
I am no authority, but I am sticking to what I see works for me. I don't think someone who is just trying to lose a few pounds would need a bunch ( like Atkins diet, etc. ) and it probably isn't needed by an endurance athlete either but as I am a bodybuilder I am in a unique population and I have seen information that leads me to follow the protein heavy plan.
Plus, as you said, it does help you to feel full longer than carbs alone. Especially those carbs that spike up your blood sugar. I am all about the leafy greens in the combo though. I eat spinach in enormous quantities.All of those are AWESOME protein source (naturally) and take some protein shake too if you want more. Those stuff, I eat on a regular basis. All of those have it's benefit and drawbacks; just balance it.
Whole eggs- the yolks may cause cholersterol
fish - it's expensive (some may have high mercury index)
milk - a lot of calories
cottage cheese -- after awhile, taste like paste
red meat - cholesterol
Beef jerky - if you don't know, then you might need to get your BP check.
Actually, I like the taste of plain yogurt...
You can use plain yogurt (nonfat if you are concerned about the (saturated) fat in whole milk yogurt) and fresh or frozen whole fruit to get a fruit flavored yogurt without any added sugar beyond what is already in the yogurt and fruit.
It is worth noting that under calorie deficit conditions, one may have to eat a higher percentage of calories from protein compared to the baseline, since protein requirements stay the same even if one is decreasing calories to reduce body fat. And if extra exercise is done, protein requirements may increase from the baseline.