sunil999's Journal

Protien Food

Feb 10 2009 14:17

The highest protein foods are in the meat and bean and dairy groups, although we get a significant amount of protein from grain. High-protein, low-fat meats include, turkey breast, shellfish, lean fin fish (cod, roughy, and others) and egg whites. The high-protein, low-fat dairy products are fat-free milk, yogurts and cheeses. Dried beans are fat-free soy milk are also in that category, as well as protein-fortified pasta. To make these foods high in calories, increase the size of your portions. Also remember that cooking methods significantly affect the fat content of food.

BMI Calculator Nov 1(slightly over weight)

Nov 01 2008 14:11

BMI Calculator
Based upon your current Body Mass Index (BMI) of 27.2, you are currently classed as slightly overweight.

A healthy BMI for your gender and age is between 20 and 25 and a reasonable weight loss rate is 0.5 to 1 kg a week.

Referred Dietery Intake RDI

Nov 01 2008 13:55

Reference Values for Nutrition Labeling

(Based on a 2000 Calorie Intake; for Adults and Children 4 or More Years of Age)

NutrientUnit of MeasureDaily Values Total Fat grams (g) 65 Saturated fatty acids grams (g) 20 Cholesterol milligrams (mg) 300 Sodium milligrams (mg) 2400 Potassium milligrams (mg) 3500 Total carbohydrate grams (g) 300 Fiber grams (g) 25 Protein grams (g) 50

NutrientUnit of MeasureDaily Values Vitamin A International Unit (IU) 5000 Vitamin C milligrams (mg) 60 Calcium milligrams (mg) 1000 Iron milligrams (mg) 18 Vitamin D International Unit (IU) 400 Vitamin E International Unit (IU) 30 Vitamin K micrograms (µg) 80 Thiamin milligrams (mg) 1.5 Riboflavin milligrams (mg) 1.7 Niacin milligrams (mg) 20 Vitamin B6 milligrams (mg) 2.0 Folate micrograms (µg) 400 Vitamin B12 micrograms (µg) 6.0 Biotin micrograms (µg) 300 Pantothenic acid milligrams (mg) 10 Phosphorus milligrams (mg) 1000 Iodine micrograms (µg) 150 Magnesium milligrams (mg) 400 Zinc milligrams (mg) 15 Selenium micrograms (µg) 70 Copper milligrams (mg) 2.0 Manganese milligrams (mg) 2.0 Chromium micrograms (µg) 120 Molybdenum micrograms (µg) 75 Chloride milligrams (mg) 3400

My Weight Log

Oct 13 2008 14:00

98.5 April 7
95.5 April 23
95    April 24
95.3 April 26
94.7 April 27
95.2 May 1

88.5. Sep 1
88.8 Sep 3
89.8. Sep 4
89.9. Sep 5
88.3 Sep 6 Record
88.3. Sep 7
88.6. Sep 8
88.1 Sep 9(89.6ev)
88.7. Sep 10(89.1)
88.9 Sep 11(3small vodka , icecream)
88.8 Sep 12(90.1)
89.1 Sep 13
88.6 Sep 14 (88.8)
88.1 Sep 15 (88.2)
87.9 Sep 16(      ) Record
87.9 Sep 17 (88.2max)
87.5 Sep 18(87.7)
87.4 Sep 19
87.3 Sep 20 (88)
87.2 Sep 21(88.5 max)n.a wine
87.4 Sep 22(rest maintenance)
87.8 Sep 23(because of tofu)
86.9 Sep 24 (no cheese, 100 ml juice,chicken fry 5 small pieces,1/2 litre milk, brinjal curry, oat meal & dosa)

86.6 (86.9) Sep 25
86.6 (86.9) Sep 26
86.8 (87m) Sep 27
85.9 (86.4 m)Sep 28(Entered 85circuit)
86.6 86.3 after yoga& bath (87.0 m)    Sep 29-after Sunday
87.7 Sep 30(mixture snack, eating after stomach is full)
87.0 Oct 1
86.6 Oct 3
85.8 Oct 5 Andaman Evening
85.8 Oct 6 Morning(86.2 Evening)
86.6 Oct 7 M
86.2 Oct 8
85.4 -85.8 Oct 9 snorkelling& swimming 2 hours
85.4- 85.7 Oct 10 swim 2 hours
85.5- (85.2-85.8) Oct 11
85.6 Oct 12
85.4 Oct 13(85.8 before ponty)

Projection (Oct 1 85.9 one kg/10days
Nov 6 83kg@100 g/day
Oct 15 83Kg@200 g/day)

Protien Questions

Sep 27 2008 16:09

Q.When I enter 35% for my protein intake in your Healthy Body Calculator, I get an error message that 35% is too high. I am a weightlifter and this is not 'unreasonable'. Please fix this or find a way to enter whatever values we would like. I like your page and would like to keep using it.

Actually, protein intakes above 20% are not recommended based on current research, even for weight lifters. High protein intakes stress your kidneys and do not result in greater muscle gain.
The RDA for protein is 63 gm (86 gms for 86Kg) for males and 50 gm for females.

The RDA for protein for adult males is 63 grams per day. Athletes can maintain protein equilibrium (muscle building equals muscle breakdown) on 1 gram of protein per kilogram of body weight per day. So take your weight, divide by 2.2 then multiply by 1. In fact most persons can achieve protein equilibrium (positive nitrogen balance) at 0.6 to 1.2 grams of protein per kilogram per day.

Milk is a complete protein in that it has all 8 essential amino acids. Egg whites are a complete protein as well. No, you don't need to combine milk and eggs.
The powdered egg whites have to be heat treated to be dried and therefore are not raw nor will they destroy biotin.

Low Cal Paneer Recipes

Sep 27 2008 15:10

Low Cal Paneer Recipes

Paneer is a good source of protein and minerals for vegetarians. There is a general belief that paneer is high in calories. The high calory content of paneer is mostly due to the fat in milk from which it is made and the other rich ingredients like ghee, butter or cream which is used in many popular paneer dishes. But paneer from low fat milk is not high in calories. It has only about 100-150 cal per 100 gm of paneer. This paneer should be incorporated in vegetarian healthy diet.

· Low fat paneer is easy to make at home. Use "double toned" milk which has 1-1.5% fat content. Boil 2 liters of milk. Add 2-3 Tbsp of lime juice. Stir gently and keep covered till it curdles completely. Strain it through a thin cloth. When most of the whey is drained tie the paneer in the cloth into a tight ball and leave under a heavy weight. (a vessel filled with water may be used ) when the paneer is pressed into a firm lump, remove it from the cloth and use.

· It may be stored in a container in the fridge for 2-3 days. The whey is also nutritious may be combined with some low fat curd, (yogurt) seasoned with little salt and chaat masala (optional) and consumed as a refreshing drink.

Tofu may not suit You

Sep 26 2008 03:45

On suggestion of a friend I started using Tofu (Curd or Yogurt of Soy Milk). Surprisingly my weight started shooting up. Once I stopped it again I started rolling back. Tofu is supposed to be 30 Kcal/100 grams

Actually there is a war between Soy industry and Dairy industry. Soy allege Dairy products as full of Fat etc.,

But fact remains that Soy is very high retainer of pesticides and ads bad fat

Dairy is time tested and had no bad effects on body. Soy is not time tested. Unless one is alergic towards milk it is better to use skimmed milk, curd, low fat cheese than Tofu

Dont Use Mechanical Weighing Machines

Sep 26 2008 05:40

Weighing machines that use springs inside and needle to show your weight are most unreliable products

Those are susceptible to climatic conditions and show errors

Not able to read minor variations in weight till variation is in kilos/pounds

For a cautious weight looser it is not suitable. It is for approximation (+ 0r - 1to 2 kilos)

Humbug Hydroxycut

Sep 18 2008 05:21

Hydroxicut is a useless product. I used it for a month. Two tabs each in morning, afternoon and in the evening (as suggested on pack).

Due to heavy dose of caffine I suffered with sleeplessness during nights. I could not sleep till 2 AM though I used to hit the bed by 11 PM.

Apart from that I could not notice dramatic reduction of weight as they boasted. It was as usual.

In the meanwhile I have completed a bottle and went to store. Luckily they were out of stock. Then for the next two weeks I have noticed that Hydroxycut hardly made any difference to me as I am loosing my wieght as usual due to my Zim and calorie counted diet

So please dont waste money on this stupid plassibo called Hydroxycut

PV Sunil Kumar IPS

DIG of Police(senior police officer) Hyderabad India sunil999@gmail.com