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Hello, I'm a few weeks into CNS and stalling out on the weight loss, so I'm trying to improve my protein to fat ratio to around 2:1. The problem I'm having is with the snacks – everything I have like walnuts, almonds, sunflower seeds, cheese, turkey bacon, etc. all have more fat than protein. Some days I feel famished and just need to snack on something. I can only stand so much meat in a day, but I could eat cheese forever.So, my question is what other foods can you all recommend for snacks with a good protein to fat ratio? All I've got are:Cottage cheese - I can only eat about 1/2 a serving at a time. (I've overcome a taste aversion to it just to do so.) It's not great, but I don't mind it in small portions.Soy nuts or Edamame - I will grab a small handful (< the 1/4 cup serving size) to snack on once in a while. But these would need to be limited due to usable carbs and the negatives of soy I suppose.I don't think the book says anything bad about protein shakes, which I was using as a snack filler early on, but everyone here seems to discourage them (except PWO) because of the insulin spike. On a side note, how much fat is needed to offset this? I had been mixing in half a serving of Chia Seeds (6g fat, 3g protein, 1g usable carbs and a bunch of fiber) into a 27g of whey protein drink.Your ideas are much appreciated.
Youll want to include fat, like coconut oil with the beef jerky. How many meals are you doing a day?.. It might work better if you were to add another protein/fat rich meal to your day to keep your satisfied and avoid snacking
Still meat, but good beef jerky (made without a sweet marinade) is both portable and protein-rich.
Thanks for the reminder. I'll have to revisit this one. I tried one that was pretty bad. Saw some others in the store but the carbs were too high (I think because it was teriaki), so I'll look around some more.I try to stick in a mini-meal like lettuce wraps with sandwhich meat or canadian bacon and cheese and/or pepperoni sometimes, but depends on the timing and if I feel up to more meat... I usually cannot find time to cook 3 meals a day. I'm lucky I work from home and can cook 2 - I don't know how I'd survive this diet otherwise!
It's called crockpot! It cooks, you work. I don't see how you are famished when I am ulc. I'm stuffed most the day, if I eat a tiny amount of quick carbs aka a blackberry or two I seam to get hungry. I eat 4 egg whites and 3 whole eggs in the morning, a pound of meat at lunch with half an avocado. Dinner about a pound of meat and a dark green veg.
Have you tried out a reduced fat cheese? They generally have twice as much protein than they do fat.
I haven't tried reduced fat cheese. Guess I should see if there's anything good out there, but from what I remember, most tasted drier than regular cheese. I just got out of the mindset of reduced fat anything when I started, but I'm trying to dial the fat back a little bit and find a good balance.I really wish I liked eggs. I just never have, but I'm going to try a couple recipes that call for eggs with meat or for "breading" my fish with flaxseed or the like. Pre-CNS I was working on cleaning up my diet and reducing my portion sizes for >2 years. I am fine on moderate sized meals these days and just don't feel like stuffing myself or eating a pound or more of meat. It does make it more challenging to get a ton of protein, especially on non-workout days when I don't have a 30-40g bump from a PWO shake, but I'm feeling pretty good about how things are going overall.
Just adding to my own question here since it's relevant: I found a Turkey Pepperoni at my local Giant and it's pretty good. It also fits the >1 protein:fat ratio, coming in at 9:4 per 17 slices, making it a much better standalone snack than regular pepperoni (which I used to spice things up quite a bit when I first started carb nite). It doesn't taste quite as good (of course), but I was happy with the find.
I find snacks totally unnecessary when ulc. That said, I've just switched to 3 meals after 1 pm so fast easily till then. No hunger, last meal at 8pm. It's working great, and if I was going to snack it would always be late afternoon or evening.I would try to quit snacking and play with your mealtimes to see if that helps.If it really comes to it, I have a coffee with 1 tbsp of heavy cream, just one for the treat value, stick to expresso for the rest of the day
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