Yea, no dairy makes it more difficult. But tofu, veggies and some brazil nuts can give you all the high quality protein you need. And if you can tolerate eggs, 1-2 a day helps.
--- In [email protected], anonymousff <[EMAIL PROTECTED]> wrote: > > my quick adder onner---I'm totally allergic to milk and dont even > bother trying any of the guaranteed ways to overcome the allergy, none > of them are worth the month it takes me to get rid of the aftereffects. > > > --- In [email protected], akasha_108 <[EMAIL PROTECTED]> wrote: > > > > Just a quick adder on the quality of protein in veg diets. Some people > > think you can't get enough quality protein from veg sources. Its just > > not true. > > > > Following are the 8 necessary amino acids for humans, and their > > percentages in composition compared to milk. The only one really out > > of whack is methionine at 55%. But by eating some foods richer in > > methionine can help balance this out. Brazil nuts are way high -- 250 > > % higher than milk. And seseme seeds, avacados, eggs, brussel sprouts > > all exceed the methionine compostion of milk (relative to other amino > > acids.) Even with balancing, a veg diet might end up at 80% or so > > methionine of the compositition of milk. > > > > But there are no studies that milk has the deal balance of methionine > > relative to other amino acids. Its probably a good mix for calves, but > > not necessarily needed by adult humans. I can't find any studies on it. > > > > Regardless, by increasing protein intake by 20% over your target > > (which is pretty nebulous figure to start with, anywhere from 30-80 > > grams) one would achieve the same amount of methionine as in a dairy > > diet. Meat has about 15% more methionine per gram of protien than > > milk, so a 25-30 % or so greater load of veggie protien compared to a > > meat diet would give a similar level of methionine (its not all meat > > it would not have to be 30-40% which would be needed for equal > > methionine levels for a pure meat diet). > > > > So still, 8 oz firm tofu, 2 glasses of milk, a brazil nut, a slice of > > avocado, an oz of cheese and lots of veggies gives you 65-75 grams of > > protein -- 25-30%% over a target of 50 grams. Thus such a diet would > > be eqivalent in methionine levels (and higher in other essential amino > > acids) compared to a meat diet. > > > > > > > > Tryptophan______119.70% > > Threonine______ 98.30% > > Isoleucine______89.10% > > Leucine_________84.30% > > Lysine__________90.20% > > Methionine______55.00% > > Phenylalanine___109.20% > > Valine__________81.90% > > > > > > > > > > --- In [email protected], anonymousff <[EMAIL PROTECTED]> wrote: > > > > > > Hey thanks (and to everyone who responded). That is a well-thought out > > > response based on your first-hand experience. I have been reading > > > about diet for years and would not have been able to synthesize all > > > I've learned that succinctly. > > > > > > I'm going to give buffalo meat, very low in fat and low in saturated > > > fat, wild alaskan salmon and free range chicken, twice per day, for a > > > month and see how it all goes. > > > > > > Again, thanks > > > > > > --- In [email protected], akasha_108 <[EMAIL PROTECTED]> > wrote: > > > > > > > > anonymousff <[EMAIL PROTECTED]> wrote: > > > > > > > > > > After many years of following a primarily vegetarian diet I have > > > > > blimped out with no end in sight. It's clear that the grains, > > startchy > > > > > veggies, beans will keep packing the pounds on my already not > small > > > > >frame. > > > > > > > > > > So, after much research I am now adding some form of meat to > my diet > > > > > twice daily, 3-4 ounces each time. > > > > ... > > > > > I'd really be interested in hearing from others who gave up their > > > > > vegetarian diet and added meat back in their diet. > > > > > > > > I went through the same thing some years ago -- figuring out > that rice > > > > and beans and veggies were not an ideal diet -- though the doctor, > > > > Rothenberg?, at the LA av place told me, "excellent diet, thats all > > > > you need" > > > > > > > > I read a lot, got into the theory behind zone and atkins, tried > a lot > > > > of high protein and "protein adequate" (a zone phrase) food > > > > combinations. And researched food compostions pretty deeply > --created > > > > a large spreadsheet dumping data from dept ag data base (excellent > > > > food composition source). > > > > > > > > One thing I was able to confirm is that you can get all the protein, > > > > of the right type, from a veg diet. There are 8 amino acids that > your > > > > body can't produce, and things like tofu and milk -- combined with > > > > healthy servings of vegetables ( vegs have protein too, just fairly > > > > "diluted relative to their mass) gives an amino acid mix similar to > > > meat. > > > > > > > > After 30 years or so, I played with eating eggs, chicken, fish, > but no > > > > red meat. One issue with fish is the surprisingly high mercury > > > > levels, so I abandoned eating that regularly. Though all animal > > > > products have their curse (perhaps literally) -- hormones in > > > chickens etc. > > > > > > > > And I cut way down on carbs -- I gave up, for the most part, grains > > > > and beans. And things like honey (I have not used sugar since my > teens > > > > -- except in specialty things once in a while). And I cut way > down on > > > > fruit. > > > > > > > > I think the problem with a ru diet is not the lack of protein > but the > > > > high level of carbs which do lots of damage to your system over > time. > > > > People switch to meat thinking their problem is low protein when its > > > > really high carbs. > > > > > > > > You need about 50-60 grams of protein /day if you lead a "normal > > > > life" - athletes in training need 100 or so. And need varies by sex, > > > > size etc. Actually protein need is not a settled area. The UN I > think > > > > sets levels at 30-40. The tests for protein deficiency are bsed on > > > > testing nitrogen levels -- and some studies have shown a total rice > > > > diet did not bring subjects into protein deficiency. > > > > > > > > Lots of people eat more protein than they need, which is just then > > > > used as calories. Eating "adequate protein" is a good target. > > > > > > > > If you have acess to good firm fresh tofu, i find it a good source. > > > > Some tofu in supermarkets is horrible stuff. But most healthfood > > > > stores carry reasonable to good stuff. I bake mine at low heat > -- 200 > > > > or so, until it turns a light golden brown. It becomes delicious > this > > > > way -- IMO, can then be easily slice -- very thin if you want, > add to > > > > stir fry, etc, and keeps a very long time. > > > > > > > > Good firm tofu provides about 5 grams of protein / oz. (Look at > > > > pacakge, it varies by producer and desnity). So 8 oz of tofu divided > > > > between meals (2-3 oz / meal) plus a couple of cups for milk (9g > > > > prot/cup) gives you 58 grams / day. And if you eat healthy > servings of > > > > vegetables (not beans or squashes, but greens, broccoli, asparagus, > > > > carrots, celery, etc) you can pick up an extra 10 grams of p. / > day -- > > > > plus all the other benefits of fresh vegetables. > > > > > > > > So even 6 oz of tofu, one cup of milk, and lots of fresh veggies > will > > > > give you 50 grams of good quality protein. No need for meat if you > > > > have ethical, ecological or other misgivings about it. > > > > > > > > I tend to mix it up -- I have added 1 free-range no-hormone eggs > to my > > > > diet per day (6g) (or so), 4-8 oz firm tofu (20-40 g), a bit of low > > > > fat cheese (5-10g), a couple of cups of skim milk (in coffee and tea > > > > mostly) (18 g) , a skinless chicken breast once in a while > (20-30 g). > > > > A few nuts now and then -- not regualrly -- too heavy for me. > And lots > > > > of fresh vegies (10 g), and fruit only as an occasional treat. The > > > > protein to carb ratio of such exceeds the zone, but is not as > drastic > > > > as atkins. > > > > > > > > And protion size is critical. I generally eaten good foods - but too > > > > much of anything is bad. Try eating half the portion size as > "normal" > > > > for a week and see if you feel ok. > > > > > > > > And fasting once a week -- i did that regualry on thursday in my TMO > > > > days, i have found to be a great habit. And extending the fast the > > > > second (even thrid day) if I feel good. > > > > > > > > hope this helps. > > > > > > > > > > ------------------------ Yahoo! Groups Sponsor --------------------~--> Get fast access to your favorite Yahoo! Groups. Make Yahoo! your home page http://us.click.yahoo.com/dpRU5A/wUILAA/yQLSAA/JjtolB/TM --------------------------------------------------------------------~-> To subscribe, send a message to: [EMAIL PROTECTED] Or go to: http://groups.yahoo.com/group/FairfieldLife/ and click 'Join This Group!' Yahoo! 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