Yes, that’s why I generally add egg whites to up the protein. Usually a long with a diced turkey sausage and handful of random veg. I love eggs for breakfast though. They are delicious, easy, and satiating.
That’s my go to after work snack.
I have a fairly physical job. I find an egg based breakfast works well, and I try to only have a light lunch so I don’t feel groggy and overly full for the afternoon. Chicken and quinoa salad type thing, or maybe a sandwich/wrap. Mid day snacks will be a protein bar and a shake.
When I get home I’ll be pretty hungry, so I’ll try to keep stocked with non-fat Greek yogurt and have a cup of that. I try to save my carbs for dinner as that tends to lend itself better to family meals that usually include potatoes, rice or pasta.
The Italian in me recoils at the thought of pasta alternatives. I’ll have pasta e cici, but not chic pea pasta .
If I’m going to do pasta, I’m going to do it right. We are more likely to do pasta as a starter nowadays, so it will be a smaller, measured portion of 80-100g dry. Then have meat and veg as the main dish. Kind of like it is meant to be.
Otherwise I would find myself just endlessly devouring a salad bowl sized portion of pasta.
I’m a cereal person, never liked eggs much, so this was tough on me. I finally compromised by eating muesli because it tends to be better than processed cereals or granola. And low fat yogurt can add in protein.
Agreed on meal prep, we usually do 2-3 hours of meal prep once every 2-3 months and freeze many of our meals for 8-12 weeks. It’s much cheaper than eating out, gives us more of what we need and want and saves on time from waiting in all those damn lines.
Yogurts, the ones with the added-fruit, used to be part of my diet as a breakfast option. But when I revamped my diet it got cut out… too much added sugars.
I tried replacing it with Greek yogurt instead. That stuff was gross! Adding fruit or honey or other stuff, didn’t help disguise that nastiness. I couldn’t do it. Ugh!
The obesity epidemic is NOT solved by the right calorie/protein/carb/fat ratio.
It is NOT solved by gym memberships.
Or perfect bench press or squat technique.
These are symptoms of the problem.
Nutrient powders and strength training are SUPPLEMENTS.
They should NOT be the main course!!!
We should be active for FUN!!
And because our lives involve doing active things- like walking to work, hiking, playing adult soccer or basketball.
We should eat basic, whole foods most of the time.
Because basic foods are cheap, sensible, easy and provides nutrition.
They are also the basis of all authentic historic food cultures.
Don’t get me wrong.
I realize that it is very hard to avoid being a victim of capital food and exercise marketing.
But the answer is probably not more bullsh#t science.
But you said you dont care you eat cool whip. a calorie is not a calorie in food world… Hydrogenated oils (transfats) have no enzyme in the liver to break down that fat, so just collects in arteries
Eggs are the number 1 food for amino acid digestibility. Basically your body absorbs more amino acids per gram of protein from eggs than any other gram of any other protein source. So theoretically you need fewer grams of protein from eggs to absorb the same amount of aminos as from another source. But yeah at 6g/egg you do need to down a handful of them, and if you go healthy whites you lose half the protein. But whites are an excellent virtually pure protein supplement.
Sadly eggs seem to make me sick, in whole or whites only. And now they cost an arm and a leg of a chicken anyway.
Out of all of the comments posted here. This one is the most truthful and factual. Most people (americans) are under fueled, and fueled with shitty food.
In order to keep your body from storing additional body fat you need consistancy. Not starvation diets. Protein needs to be .7 to 1.2 grams per body weight, eat low glycemic carbohydrates (yams are amazing), and some fats. Eat like this for 90% of your meals. Its not that hard. Well maybe eating a 3 day old chicken breast after eating chicken breast for the previous 3 days is hard. No alcohol.
Eat within 1 hr of completing your workout, manditory.
Morning workouts <1 hour on an empty stomach for extra points. Add intensity for more bonus points.
Add in some exercise, especially wieghts as you age and you will stay pretty lean. Genetics not withstanding.
I have the cottage cheese thing a whirl. Disgusting. It released so much water when added to the eggs it turned them in to a soupy mess. I think I’d rather just have a side of cottage cheese with my morning eggs.
Regarding the basic concept of energy in < energy out, I’m curious how people go about estimating base line energy expenditure outside of exercise?
Apps like Strava etc will list kJ burned for a bike / run / gym session etc, but I found when adding those up they are considerably less than a quick estimate of food energy intake.
There’s obviously a significant part of the day where we aren’t formally exercising. What are we burning just going about our daily lives, particularly those with office jobs?
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