Nutrition advice?

[teawrecks]

I've been tracking my intake with this app which, I know most likely isn't 100% accurate

but as you can see I eat mostly carbs and my protein suffers... hard.

As it stands I go running 3-5 days a week anywhere from 1-2 miles. Would it be a bad idea to start drinking my protein via protein powder, etc?

if you have any tips on how to cut out carbs that'd be great too, because I'm mostly eating fruits and veggies and yogurt and dinner.

5/7 days of the week I don't eat any meals other than dinner, really.

[Phoenix98]

No there's nothing wrong with that, I mean try to eat protein from actual whole foods as well, but there is nothing wrong with drinking protein drinks to help get that protein that your not able to get from whole foods. I do that when I train I'll usually drink a protein shake or drink in addition to the protein I eat throughout the day.

What might help you with your protein is in addition to drinking protein shakes via protein powder is to try make at least one of your meals more protein focused like instead of having cereal or fruit for breakfast have some scrambled eggs but instead of using butter to cook em use vegetable oil and mixing a teaspoon of water in with the eggs because it will help them cook faster by boiling them from the inside out. Or have a meat sandwich for lunch or something like that you know.

And you really should try to eat at least 2 meals a day, if not lunch then at least dinner and breakfast. And if you will only eat dinner then try snacking on protein related foods during the day like have a can of nuts with you and much on those as nuts are a source of protein.

But really unless you eat 2-3 meals a day it's hard to get what you need nutrition wise.

[ConsultantIsBack]

Try intermittent fasting. I can send you a link later if u want for the science behind it but basically don't eat from 8 or 9pm to noon the next day. Every day.
And run a keto low carb diet. That cuts me up real good 👍👍

[teawrecks]

I already don't eat from 8pm til noon every day 😂 But sure go ahead and send me the link 😁

[ConsultantIsBack]

Also switch your yogurt to GREEK yogurt
Less sugar more protein

Limit sugar, limit any carb with "enriched" in the food label. This is really good, if you do all this you're saying you'll really see results with patience and consistency

[teawrecks]

My yogurt is Greek yogurt 😝

Thanks for the carb advice tho yo

Sugar is probably the hardest thing for me to limit bc I have the BIGGEST sweet tooth lol

[ConsultantIsBack]

Ok

Totally I have a massive sweet tooth, but just have one or two cheat meals on the weekend. You start to look forward to it, and trust me, you'll have an foodgasm. I promise you'll enjoy ice cream more of you restrict it lmao

[ConsultantIsBack]

thanks MHO

[jesshkah]

Doesn't sound like a balanced diet.. It's not a bad idea to get your protein via powder, but you'll have to cut out something else because that's still calories, and you'll need to reduce in another area. If your carbs are good carbs like what you've mentioned I wouldn't worry too much about it. I'm not sure what else you're eating in terms of carbs, but eat less breads and potatoes and pasta and rice products. Also less cookies and cakes. It's ALSO not good to only eat large meals at dinner. A way to increase your protein intake would be to eat eggs at breakfast and like grilled chicken salads/sandwiches at lunch.

[teawrecks]

I don't eat cookies and cakes, or rice or bread.

I do eat pasta and potatoes but not every day, only a couple times a week.

Whatever my mom makes for dinner is what I get in terms of carbs. Which ranges anywhere from spaghetti to hamburgers to hot dogs (no buns) to meatloaf to deluxe chips and cheese to chicken.

That's usually a typical week of dinners for us.

[jesshkah]

Gotcha, well limit it then. I'm the same way, I eat whatever my mom makes for dinner lol but I make slight modifications, like if she makes pasta I'll make sure that I have an appropriate portion, or less and make sure I heavy up more on the protein and veggies. Have you talked to her? Would she be open to getting and making healthier things for dinner?

[teawrecks]

She doesn't make anything else when she makes spaghetti. I don't eat a lot of what she makes lol, I have like a single serving. Maybe a serving and a half.

She cooks for my dad too so even if she were open to it my dad isn't.

[jesshkah]

Ahh I see, that's a little harder then. Well eat meals throughout the day, your body needs it. You can get your protein then. It'll even it out a bit.

[jesshkah]

Thank you for MH! I hope the diet change works for you!

[Cam700]

Protein drinks are only useful if they are superseded by the amount of exercise you do. And although you seem to have good exercise habits they aren't enough to indite the need of shakes. Eggs are fantastic for protein and you should be havin 1/2 portions of fish a week. Lots of fruit and veg is key and eating breakfast is better. As your body finds it harder to metabolise what you eat 2 hours before bed. Focus on smaller meals rather than fewer :)
Also check out the - my fitness pal app- it's what I use and it's great for tracking exercise, food and for setting yourself goals!!
Good luck!!

[Aqualung]

Keep the fat below 20%, watch the carbs - especially the simple ones, as they're sugar and contribute immensely to body fat. Your complex carb consumption is much better, as it's an energy source; but too much is no good either. You have to burn what you consume. Protein is key for healthy muscle and muscle development (bodybuilders try to consume 1g of protein per pound on body weight). Focus on high protein and low fat with low simple carbs and moderate complex carbs (adjust as needed).
You should eat more than one meal a day. I find it ridiculous to sit down to three big meals a day, but you run the risk of going into starvation mode - which causes you to store fat. The key is to "graze" - eat healthy small portions of "good stuff" throughout the day (yogurt, granola bars, fruit, protein bars, etc.,). Have a healthy dinner and eat slowly. Exercise, even if its just walking and get your heart rate up. And, once a week have an "off" day and eat Pizza and Ice-cream. Really.
To lower your carbs, kill as much simple ones as you can, monitor and control consumption of complex carbs. Know what they are - google carbohydrates. And take a multi vitamin to ensure you have no deficiency.

[KittieCat]

Replace your starchy veggies with leafy ones. Eat lean meats, quinoa, greek yogurt, etc etc and you'll get enough protein. You need to be eating consistent meals as well or else it's just screaming for an issues (although I'm not sure what your goal is).

[teawrecks]

I do eat Greek yogurt lol

[KittieCat]

Just a suggestion

[Xfitchick]

The last sentence is not OK. Its better to have 4 to 5 short meals a day and breakfast is the most important, not dinner. Regarding carbs: just cut them to the level you need for your daily energy consumption. You don't need protein powder in a veggie diet if you eat vegetable protein replacers (beans, lentils, tofu, ...), so increase that to retain your muscle mass.

[akadatank44]

Should get your protein manly from protein sources like beerf, chicken and so on. You need to eat more girl!! Eat your carbs before you run. Eat only like complex carbs / low glyceimic carbs. Not simple ones that are broken down quickly like sugar and all that nasty bad shit for you.

[EllieLexis513]

Stop eating the bread group. That cuts out almost everyone's carbs.

It would be helpful to know what veggies and fruits you are eating. Some are really high in carbs and others not.

And you need to eat breakfast, lunch, and dinner every day.

[teawrecks]

Uh mostly raw broccoli, raw cauliflower, baby carrots.

Strawberries, bananas, kiwi, watermelon.

[EllieLexis513]

Carrots are high in carbs so you need to get rid of those. Honestly, I don't really think carrots are the best vegetable anyone because they also have a ton of sugar.

Watermelon is high on the glycemic index. Bananas are high in carbs, as well.

Truthfully, you don't sound like you are eating enough. I'm assuming the app is basing your carb intake compared to what else you during the day. You need to stock up on lean chicken and fish.

[Anonymous]

For a protein shake that's more ' whole food ' blend a few egg whites (use the cartons of pasteurized egg whites). Add some plain Greek yogurt and a handful of fruit and blend again.

The 'drawback' is it requires refrigeration. But it isn't made of some weird chemical shit that in five years they'll realize was missing some core nutrition real food has

[Dtegesd123]

if you go running on a empty stomach you will be burning muscle mass and some fat. I'd say have like 10 grams of protein at least 15 minutes before.

Other than that, I don't see why you would need to increase your intake of protein.

[RaggaMon]

Try intermittent fasting, eat the same shit, lose weight. Nobody knows what the fuck they're doing when it comes to diet and stuff, you can ask ten people and get ten conflicting pieces of advice.

[Hans222]

Well, if you'd do that you'd almost certainly get ill... because the fasting is not ideal but always eating the same will automatically deprive you from some essential nutrients.
And within weeks, you'd be very sorry to feel like a spunge and ending up in hospital :-(

[RaggaMon]

@Hans222 I meant eat the same shit you normally do, not literally eat exactly the same thing all the time. lol

[Hans222]

I see! That changes the story indeed!

[niahc]

Beef, chicken, eggs, butter! Why be miserable when there are perfectly delicious ways to get protein and healthy fats?

[Decentguy]

protein powder isn't bad, a lot of people take it, i use it too, no research or study has proven that its bad. a lot of people say that it has a lot of side effects but nothing has been proved yet, so its safe to use protein powder

[Walrus_au]

the best idea would be to quit the fad diets, and eat a balanced diet, control your portion size for your level of activity.

[teawrecks]

I'm not even doing any fad diets lmao

[Walrus_au]

glad to hear it - looking at the percentages, if I had that balance in my diet, my sugars would skyrocket unless I was blitzing a gym or similar.

If your eating works and you are healthy, don't stress about it (and this is coming from a diabetic)

[06CuriousMind]

I would cut back carbs and eat whatever fats and proteins I want.

[06CuriousMind]

I wasn't very specific lol, like I only eat vegetables and fruits as my carbs. But then I'll eat chicken fish protein shakes etc for protein and fat

[Anonymous]

Are you a vegetarian? I bake myself chicken breasts and eat that everyday.

[DrGtheMD]

Fact burns in the fire of carbohydrates look at up

[anonman32]

protein shakes are not a bad idea actually.

[jamesdegod]

why not just eat meat, unhealthy diet

[Anonymous]

Go eat that hamburger and rice. Its worth it.