Bhairitu <[EMAIL PROTECTED]> wrote: > Also your diet sounds a little too narrow. Most all nutritionists now agree (even in Ayurveda) that rotation is a good idea and to eat a lot of variety appropriate to your dietary type. Without rotation allergies may occur.
Yes, variety is good. Tofu, milk, cheese, some nuts, eggs, an occaional chcken breast, lots of many typed of vegetables, some avacado, some olive oil is my "core" diet. It meets most or all nutritional requirements, including high quality digestable protein. And vegegtables are so varied. Lots of variety there. But living in the world, I venture off on many other things occcasion, including grains, legumes/beans and fruits, and seafood. The only thing missing between my core diet, and the periodic ventures to the outer ring, is red meat and refined carbs (except ON some special occasions for the latter). Not a requirement as far as I can see, and in my experience. And I take good supplements. Including b12, which is essential for veggers, and pharmacutectal grade omega-3s. > > - Bhairitu > > > akasha_108 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 FairfieldLife@yahoogroups.com, 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 FairfieldLife@yahoogroups.com, 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. > >>> > >>> > >>> > > > > > > > > > > > > > > > >To subscribe, send a message to: > >[EMAIL PROTECTED] > > > >Or go to: > >http://groups.yahoo.com/group/FairfieldLife/ > >and click 'Join This Group!' > >Yahoo! Groups Links > > > > > > > > > > > > > > > > > > > ------------------------ Yahoo! Groups Sponsor --------------------~--> Get fast access to your favorite Yahoo! Groups. 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