MinkiZoe's Journal, 22 February 2014

Ate heaps today but still couldn't get enough protein. It is so good being able to record everything I'm eating because I can see where I'm going wrong.

After using the calculator M-Lady_K recommended, I can see that Liv001 was spot on. I'm not eating nearly as many proteins as I should and I'm overdoing it on the fat.

That calculator is great and so is Fatsecret. It is so good to be able to see exactly what percentage of what I have been eating and be able to adjust it now to the right percentages. I've been spending hours with a magnifying glass in some cases, or getting G to read out Nutrition Data, entering the foods we get here in Oz.

Although I feel so full and my tum is distended and uncomfortable, I just finished a big tub of lo-cal jelly for extra protein but the little percentages thingy at the bottom of the page didn't move at all.

So googling high protein, low calorie, low fat foods, I've found some good suggestions -

: Egg whites are basically pure protein, very low in calories

: Tuna

: Beef jerky (I'll have to make more)

Mmmm. This one sounds good -
: Low fat cottage cheese: 1/2 cup + cinnamon + packet of splenda + 1/2 tsp vanilla extract = 96 calories, 6 g carbs, 14 g protein, 1.5 g fat, and it literally tastes like cheesecake, or the cheesy sweet filling of a canoli

: Fish - probably white only

: Yoghurt (note: check the Nutrition Data on the Greek Yoghurt pack

: Seaweed - 1g per 10 cal sheet

: Dried cuttlefish - 3G per 5 cal serving. That's great, I love dried cuttlefish!

: Lean meat - knew that one but just putting it in here for reference

: Turkey Breast - must roast the turkey buffe I have in the freezer.

+ I also have that duck in the freezer. Wonder what its fat content will be when I boil it with herbs the Asian way. After it has been under the grill to crisp the skin, it is quite dry and not at all greasy. Have to work out a way to make the little pancakes for Peking Duck. Maybe the LSD will work. Worked well in the meatballs tonight instead of the oatbran I usually use. Hmmmm! So many possibilities!

: Chicken breast - easy peasy. I love it smoked and it's so quick and easy

: Cheese (Non-fat Mozzarella). I've looked for that in the past. Not available here as far as I know.

: Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.

+ Found that out today after G weighed out a 30g block for me and I ate it before I entered it in my food diary. A good lesson learned. Won't be doing that again!

+ This is a good page - http://www.healthaliciousness.com/articles/foods-highest-in-protein.php

: Pork Loin Chops - now that's a surprise! 100g of Protein in 25g. But you'd have to watch the fat

: Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein

: Lean Beef and Veal (Low Fat) - T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein

: Tofu - 7g in 100g (1g protein per 7.4 cals) Had decided not to eat soy products after reading The Perfect Health Diet but I do love Agadashi dofu, so I'll pop it on the list for later

: Skim milk provides 8g protein in 1 245g cup

: Nuts and Seeds - Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).

+ The problem for me with nuts is that I can't stop eating them but I will be making some almond butter tomorrow.

There's heaps more on this site. I'll be referring back to it for other foods

Well that should keep me going for the moment. I'm feeling excited that I may be getting on the right path to healthy weight loss. A big thanks to my FS buddies

Diet Calendar Entries for 22 February 2014:
907 kcal Fat: 61.47g | Prot: 61.92g | Carb: 26.82g.   Breakfast: Kefir, Nutiva Organic Extra Virgin Coconut Oil, Butter, Tap Water, Coffee (Brewed From Grounds), Coles Thickened Cream, Lipton Black Tea. Lunch: Lipton Black Tea, Egg, Boiled Chicken Breast (1 cup), Dried Shiitake Mushrooms, Soy Sauce (Shoyu), Rice (Sake) Beverage, Prawns, Shimaya Bonito Stock (Dashi No Moto Katsuo), Aldi Avocado, Tap Water. Dinner: Onions, Coriander, Coles LSA Meal, Kimchi with Seaweed - Homemade White Kimchi (Wombok = Pe-tsai),  Aeroplane JellyLite (Aeroplane) AU, Egg, Tap Water, Ground Beef (95% Lean / 5% Fat), Tap Water. Snacks/Other: Australian Tasty Cheddar Cheese from Aldi, Chicken Skin & Fat Only, Rendered Slowly Until Crispy and Well Drained, ShopRite Skim Milk, Cocoa Powder (Unsweetened), Splenda No Calorie Sweetener Packets. more...
2660 kcal Activities & Exercise: Weight Training (moderate) - 30 minutes, Standing - 2 hours, Desk Work - 8 hours and 30 minutes, Resting - 5 hours, Sleeping - 8 hours. more...
on diet MinkiZoe's own diet  

2 Supporters    Support   

Tuna is the best, I have it 7 days of the week :D I only have 60 calories worth and its so filling!  
22 Feb 14 by member: WannabeSlimmer2013
Thank you so much WannabeSlimmer. I actually have some in the pantry and I'll be eating it tomorrow. How do you have it? 
22 Feb 14 by member: MinkiZoe
You're welcome, I usually have half a can (65g drained weight/66 cals) with 1 chopped spring onion (8cals) and 1-2 tablespoon of lighter than light mayonnaise (10cals) mix it all together and spread on a slice of toasted wheatgerm bread (70cals) plus a cup of tea (23 cals) and thats it :D A total of 183 cals and it keeps me full of 5-7 hours! 
22 Feb 14 by member: WannabeSlimmer2013
You can add some chopped up cucumber too, its yummy! :D 
22 Feb 14 by member: WannabeSlimmer2013
Thank you again WannabeSlimmer. I just looked at your profile (and sent you a buddy request :) You've lost heaps!! Congratulations! 
22 Feb 14 by member: MinkiZoe
working hard, its just the beginning :D Thank you! Request accepted!  
22 Feb 14 by member: WannabeSlimmer2013


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