Diet Information
Diet / Strength And SpeedProtein Sources 101: Eggs
Fried, poached, deviled, soft-boiled, hard-boiled, scrambled, sunny-side up, over-easy… with so many different ways to prepare them, it’s easy to see how we Americans manage to crack over 250 eggs per year, per person. That’s a lot of omelets. These nutrient-dense packages of protein – complete with all eight essential amino acids – make a great-tasting, high-quality source, with more than a dozen vitamins and minerals and just 70 calories per egg, to boot. Are they a part of your diet?
The word is, you should be. By most measures, the egg is tops in terms of protein quality (or close to it; some protein supplements tend to run neck-and-neck with it, depending on which scale you’re using). And, while the average egg will only net you 6 grams of protein, make a 3-egg omelet and you’ve got a near-20-grams-of-protein meal perfect for maintaining a positive nitrogen balance throughout the day (egg protein is digested at a moderate rate). Leave out the yolk, and the protein gets cut in half – but at the same time, you’re cutting out the saturated fat and cholesterol that have given eggs a bad rap (more on that in a bit). If real eggs don’t suit you, egg substitutes are just as good: a quarter-cup’ll net you the same amount. Not to mention, with the crack of each shell, you’re getting 13 vitamins and essential minerals including vitamins A, B6, B12, riboflavin, folate, iron, phosphorous, and zinc – that’s quite a package for such a small food.
Unfortunately, the debate is still raging on about whether or not eggs make a completely healthy source of protein. The “bad egg” group claims that eggs have a negative impact on cholesterol levels, and too many can put you at risk for cardiovascular disease. But newer research is pointing in the opposite direction: a recent seven-week study separately measuring the newly discovered fractions of LDL (the “bad” kind of cholesterol) found that, among those whose diet included an egg a day, there was no impact on the number of small, dense LDL particles most likely to cause heart disease. Prior to this study, the risk of heart disease was assessed according to the total LDL level. Hopefully, that’ll help crack away at one of the biggest myths about eggs (besides which came first, the chicken or the huevos).
The point is, enjoy eggs in moderation. Make them a part of your meal plan, and you’ll be getting a low-fat, low-carb, low-cholesterol food that helps pave the way to a positive nitrogen balance with a healthier, more convenient way of increasing dietary protein.
Tips to Tip the Scale
Part One
You’ve tried it all. Stuffing donuts down your throat until you can’t move. Chugging raw eggs out of a pitcher like Sylvester Stallone in Rocky. You’ve even tried the pizza-a-day diet. And not those dinky little personal pizzas either, we’re talking a full 16-inch pizza, and you still can’t even make the scale blink.
By now you might be thinking, “I was just born to be skinny. There’s nothing I can do about it.” Don’t give up yet beanpole. Yeah, you were born with an extremely high metabolism, and while you can’t change your genetics, you can manipulate them by following this advice.
Pick your foods wisely. If you are serious about putting on some quality weight, then you have to make smart decisions when choosing your meals. Select the most calorie-dense foods available. Instead of egg whites or egg substitute, eat whole eggs. Instead of high-water vegetables like lettuce, spinach, or zucchini, eat a potato. Better yet, eat a potato topped with low-fat cheese and sour cream. Whether it’s by changing the food altogether or just adding some extra ingredients, there is some way in which you can increase the caloric content of your meal.
Limit high fiber foods. While certainly healthful, foods that are high in fiber promote satiety (feeling of fullness) – not exactly what you want when you’re trying to GAIN weight. Therefore, the more high fiber foods that you eat, the faster you’re going to fill up. Many fruits are loaded with fiber. Unless you’re topping off your breakfast cereal or adding them to your MRP or protein shake, keep the fruits to a minimum. Whole wheat or bran foods? Nope. Salads? No freakin’ way.
Since fiber is important for maintaining proper digestive health you don’t want to completely eliminate it from your diet. Save the high-fiber foods for your late evening meals or before bed, so you don’t fill up on them early causing you to eat less throughout the course of the day.
Liquid calories count too. It’s simple. Solid foods fill you up more than liquids. This is where supplements come in. There are weight gain formulas out there that provide as many as 1,000 calories, 50 grams of protein, and 200 grams of carbohydrates in one bottle! That’s as much as two normal sized meals. If you want to cram as many calories and other nutrients into your body as possible, add 1-2 of these to your daily program.
As mentioned earlier, you have to make smart decisions with your meals. The same goes for your beverages. If you normally drink a lot of water, coffee, tea, or other low-calorie beverages, make the switch to juice (orange, apple, tomato, etc.) and milk. These options not only provide more calories, but also include macronutrients too.
Just because you are naturally thin doesn’t necessarily mean that there’s nothing you can do about it. However, the human body is a complex machine, and it takes more than a few 16-inch pizzas to fool it. You need to put in overtime if you want to win against your genetics, and this advice in combination with a strict weight lifting program might be exactly what you need to get the upper hand.
5 for 5: Five Quick Steps to Lose Five Pounds in 15 Days Food Calories Fat Protein Meal Replacement Powder (3 scoops) 320 3.5 45 Chicken Breast (skinless 4 oz.) 187 4 35 214 8 32 Protein Bar (76 g) 290 4.5 31 Whitefish (3 oz.) 146 6 21 Protein Powder (1 scoop) 120 2.5 20 Cottage Cheese (4 oz.) 96 1 20 Veggie Burger (1 frozen patty) 84 0 12 Egg Substitute (1/2 cup) 60 0 12 Skim Milk (1 cup) 86 0 8
Reality check: there are just some times in life when you need to shed a few pounds (and quickly) whether it is a wedding, a 10 year class reunion, or the potential for a hot date. That’s exactly what this program is designed for. However, there are a couple of general rules that you need to adhere to when engaging in this program. Rule #1 – don’t use this program too often. Not only is it hard on the immune system, but you also risk losing precious lean muscle the more often you “go to the well.” Rule #2 – no slackin’ off. Obviously, with only 15 days to lose the pounds, there is no room for “days off.” This program needs to be done full-tilt or not at all. Still on board? Good, let’s get started.
Step #1: Total calories are more important than the macronutrients that they come from. Whether you are trying to drop some weight or put some on, a calorie is basically a calorie. It’s very simple; if you burn off more calories than you consume - you’ll lose weight. Too many people are concerned about the amount of carbs or fat that they are ingesting, but calories are really the deciding factor. This doesn’t mean that you should completely ignore the macros.
Moderate your carb intake temporarily. While carbs won’t make you fat, they will hold water, which in turn contributes to what you see when you step on the scale. Consume the majority of your carbs in the morning, so that it’s more likely that they will be burned off throughout the course of the day. Include more complex carbs (whole wheat bread, brown rice, and vegetables) in your diet than simple carbs (packaged foods) Complex carbs are high in fiber and promote a feeling of fullness, which will help curb your appetite.
As for fats, keep a close eye on your saturated fat intake and opt for monounsaturated and polyunsaturated fats instead. Harmful saturated fats have been linked to a higher incidence of cancer and chronic diseases.
Keep in mind that while you can manipulate macros to a certain extent (e.g. eating protein instead of fat), at the end of the day calories are the most important.
3,500 calories ? 1 lb. of body weight
For every 3,500 calories that you eliminate through either dietary adjustments or physical activity, you stand to lose 1 lb. of body weight.
When cutting calories, you run the risk of losing your hard earned muscle mass. An effective weapon in the fight against catabolism (the breakdown of muscle tissue) is protein. Protein does more than protect your existing muscle; it also helps construct new muscle. What’s more? Proteins are naturally more thermogenic (i.e. it takes more energy to burn protein than carbs or especially fat). And with lean sources of protein, you can get adequate amounts of all the essential amino acids without any excess calories or fat. Protein shakes, protein bars, and ready-to-drinks are always solid options because they provide nutritious and affordable sources of high quality, lean protein and are easily accessible at numerous gyms and health food stores. Some good whole food sources of lean protein include chicken breast, turkey breast, fish, skim milk, and egg whites.
Need help with your meal planning? Be sure to check out the end of this article for three meal plans that will help you singe that extra blubber in no time…fat…I mean flat.LEAN PROTEIN SOURCES
MRPs: SHAKE, DRINK, GROW
It’s one of your favorite scenes: Rocky Balboa chugging 5 raw eggs and hitting the road for what might go on record as the most intense (not to mention, the most well-known) cardio workout ever. That’s hardcore. But thankfully – while the training principles haven’t changed much in the near-30 years since the movie – we don’t have chug raw eggs for protein anymore. If that’s the way you want to go, we won’t stop you – but put eggs next to a quality MRP, and it’s clear which one’s better: with MRPs, you can get the protein you need in an easy-to-make, convenient, and versatile shake that has become a delicious, dessert-like staple in the serious lifter’s diet.
Seem like yesterday’s news? It’s true, MRPs have been around in one form or another for awhile now… but they keep getting better and better in almost every way: their taste, texture, and variety have made them one of the most popular supplements out there, no matter what kind of diet you’re on – be it for weight gain or weight loss. With a supply of quality protein and carbs, healthy fats, and a blend of vitamins and essential minerals, MRPs are a worry-free way to make sure diets of any kind stay healthy.
MRPs are also among the most convenient meals out there, ensuring a good nutrition program stays that way. Having trouble getting at least 3 meals in per day? MRPs are the answer: all you need is a shaker cup, a scoop of dry powder, and some liquid, and you’re good to go in seconds. Plus, you won’t need to second-guess your diet plan when you go to record everything; just check the label and add any calories you’re getting from the liquid (juice and milk will add some, of course) – and that’s it: one meal, no waiting.
If the convenience factor isn’t enough, consider also an MRP’s versatility. With MRPs, you have the basic elements of a post-workout shake, a weight-gainer, a high-protein meal, a nutritious smoothie… you decide. Add just one or two extra ingredients to your blender, and you’re upping the calories and/or the protein count without any extra cleanup, and minimal preparation (sure, you had to peel the banana, but that’s a lot easier than cooking-up a steak filet, some carrots, mashed potatoes n’ gravy). And the taste and texture are out of this world. Through in a few more of your favorite ingredients, and you’ve got yourself a delicious craving-satisfier that won’t blow your diet.
The best part? Unlike many other quality protein sources, MRPs won’t hit you very hard in the wallet. While Atlantic salmon and filet mignon will go for several dollars a pound, most MRPs go for as little as $2 a serving. Try finding a meal that fast, that easy, and that nutritious for less, and you’ll soon find – after a quick trip through the drive-thru – that MRPs provide the biggest bang for your buck. Mull that over the next time you’ve got a craving for some fast food.