Hey ya'll,
Q: Will eating fruits and 0% plain greek yogurt be harmful to a cutting diet?
I would like to lean out as much as much as possible, while making "newbie gains", before I try to bulk in autumn. However, I cannot decide whether or not to cut fruit out of my diet. I read that 1-2 servings of fruit per day (such as an apple or banana pre-workout or blueberries) is beneficial for energy and antioxidants. Yet some people say to cut fruits due to the sugar content. Also, I was considering adding 0% plain greek yogurt to my diet for the protein. The lowest sugar brand I could find has 18g protein and 7g sugar per 6oz.
So, any opinions on fruits and greek yogurt? What do the rest of you ladies do while on a cut? Thanks!
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02-27-2011, 07:59 PM #1
Sugar - fruits & greek yogurt on a cut?
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02-27-2011, 08:25 PM #2
I ate greek yogurt and fruit every day of my cut and lost weight fine. I am a greek yogurt addict. In fact, I may have even eaten them twice a day, oh no, or even some naughtier foods with sugar added that wasn't just naturally occuring. As long as they fit in your macros and cals, no problem.
Gym PRs:
SQ: 360 x 1, BP: 165 x 1, DL: 330 x 2, OHP: 110 x 2
Best meet lifts (raw w/wraps):
SQ: 365, BP: 155, DL: 350, Elite total of 870 @165
Closest thing to a log, but better cause it's vids! = www.youtube.com/user/birdiefu
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02-27-2011, 08:41 PM #3
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02-27-2011, 08:45 PM #4
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02-27-2011, 09:11 PM #5
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02-27-2011, 09:18 PM #6
OP, a little off topic here, I apologize ...
Are your stats correct? If so, you may benefit more from eating at maintenance calorie levels, lifting heavy, and thereby doing a "recomp" rather than trying to lean out more. I didn't check your pics but unless you've got a lot of muscle already, leaning out further may just make you look emaciated. Just a friendly suggestionwabi sabi...the art of finding beauty in the imperfections of life.
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02-27-2011, 10:36 PM #7
- Join Date: May 2008
- Location: Massachusetts, United States
- Posts: 43,936
- Rep Power: 985887
Yup, she's going backwards and she's already been told...
http://forum.bodybuilding.com/showth...hp?t=132040063National Level Competitor (Female BB)
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02-27-2011, 10:36 PM #8
Thanks for the information, everyone. It's encouraging to hear that I won't have to drop fruit from my diet. I'll track my progress and adjust if needed.
Summertown, Yes. I'm currently 5'4'' and 105lbs. Here is my current plan:
* 1.3k-1.4k calories per day
* Daily macros: 150-160g protein/35-45g fat/60-100ish g carbs
* lifting 3-4x per week (heavy weight, 8-10 reps)
* HIIT running 2-3x per week (15-20min)
Do you think I'm eating too few calories? Or should I change anything up? I think my maintenance was estimated at 1.7-1.8k calories per day, but it could be higher with the HIIT training.
I'm not comfortable with the idea of bulking up in the summer time--I would prefer to wait until the fall or winter....Last edited by Aidanqm; 02-27-2011 at 10:47 PM.
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02-27-2011, 11:07 PM #9
- Join Date: May 2008
- Location: Massachusetts, United States
- Posts: 43,936
- Rep Power: 985887
You're worried about fruit and yogurt being harmful on a cutting diet. What's more harmful is the fact that you're 5'4", 105 lbs and cutting.
It's clear that you constantly undereat, because you're seriously underweight.
Increase your calories or continue your path of unhealthy...the choice is yours...National Level Competitor (Female BB)
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02-27-2011, 11:43 PM #10
I've only just started "clean eating" ... I eat all the time honestly. It's just that, I've been big into distance running since I started college. Whatever I eat always gets burned off no matter how much I stuff my face. I don't have an eating or body-image problem
How many calories would you recommend I be eating per day then? (And if I'm going to be eating more, what should my new macros look like?)... *edit* and do green vegetables like spinach and broccoli go towards the daily calorie count?Last edited by Aidanqm; 02-28-2011 at 12:02 AM.
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02-28-2011, 01:46 AM #11
This.
You don't NEED to 'eat clean'. Eat a healthy, well balanced diet INCLUDING 'not-clean' foods. You'll save your sanity AND get results, too.
Read the threads linked in this post: http://forum.bodybuilding.com/showth...hp?t=122789461
And you can't seriously be 'eating all the time' and eating the macro's you posted.
How many calories would you recommend I be eating per day then? (And if I'm going to be eating more, what should my new macros look like?)...
There is an entire thread DEDICATED to the topic.
Help yourself do this and spend some time calculating what you REALLY need out.
*edit* and do green vegetables like spinach and broccoli go towards the daily calorie count?
What matters is what YOU do consistently - because regardless of the TRUE numbers of your intake - what you need to assess is:
1. your results
and
2. how you can change what you eat to better these results
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02-28-2011, 03:29 AM #12
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02-28-2011, 03:39 AM #13
I think Greek yogurt is actually a pretty optimal food for cutting. High in protein, low in carbs, fat free... try to stick with the plain, you can add a little splenda if you don't like it entirely plain. The sugar isnt the normal cane sugar which has fructose and glucose, but it milk sugar, which has lactose and no fructose... much better. Fruit is great in moderation, too; tryh to stick to the lower calorie but micronutrient dense and water packed fruit.
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02-28-2011, 03:59 AM #14
Lol.
I've heard this one before, from every single girl when I was at school.
When they're feeling self-conscious about their weight:
'Oh but I only had a piece of bread and an apple today!'
When someone says they're undereating and to skinny:
'Oh but I eat all the time! Honestly I do!'Last edited by Emma-Leigh; 02-28-2011 at 12:39 PM.
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02-28-2011, 04:38 AM #15
- Join Date: Feb 2009
- Location: Brooklyn, New York, United States
- Age: 47
- Posts: 11,712
- Rep Power: 0
LOL, I should videotape myself once and post it here to see what I mean by eating.
Girls, please, stop being so scared of food.
Food is nutritious, food is good, it helps to build muscles, it gives energy. It's OK to enjoy food, it doesn't necessarily have to be purely fuel.
Honestly, this is one of the main reasons why I am not posting much in the female section anymore.
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02-28-2011, 04:58 AM #16
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02-28-2011, 05:02 AM #17
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02-28-2011, 05:25 AM #18
You need to be eating at least 2000 cals. I suspect your maintenance will be higher, but that's a starting point. Losing any more weight with your stats will do nothing for you. Get your minimums in protein and good fats. From there fill your cals with lots of carbs and some extra fat. Maybe a tad more protein. Don't get fixated on a certain macro breakdown. See how it falls out based on what you like to eat and how you feel.
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02-28-2011, 07:54 AM #19
OP, you stats are more or less like mine (5'3", 99 lb), and I wouldn't recommend cutting Greek yogurt or fruit out of your diet. Both are good, healthy and nutritive.
You're not going to get 'fat' because of the fruit! In fact, you [we] don't have to worry about putting on some weight. Raise your calories intake to your real maintenance level (or above if you plan to bulk), watch the amount of protein and good fats/day you need and don't worry about the carbs.
Part of my diet are 1 lit milk, 250 ml yogurt and 5 pieces of fruit every day and it has never been a problem.Last edited by Boira; 02-28-2011 at 08:13 AM.
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02-28-2011, 03:04 PM #20
I thank everyone for the advice and/or concern. I guess that I've been too concerned about getting a clean diet "right" when I should be more concerned about just eating more and healthier in general. However, I'm not "scared" of food and I don't avoid it--it's rude to make assumptions about people. I love eating but I've been a god-damn distance /RUNNER/ for two years ... I can burn a good 2.5k+ calories on my long runs. 13+ miles on a single run is normal for me, especially on weekends. So when I'm running, I do eat a ton.
I've decided to try weight lifting though, because I enjoy trying new things! Therefore, I'm not going to be doing as much running. I'm used to just eating whatever I want and as much of it as I want. (I'm used to eating ice cream and heavy pasta dishes every day, no joke). BUT, If I stop running so much, I thought that I needed to monitor what and how much I'm eating. That's why I'm being overly concerned about the diet thing. Trying to switch from a totally "uncontrolled sh*t-storm of food" diet that I used to while running to a diet designed for weight lifting has been a challenge for me. And I'm still trying to figure it out.
And, I'm hearing you guys out: continue to eat more, keep it balanced...
1.8-2k calories to start?
160-170g protein
60-80g fat
300-ish g carbs?
Macros not so important... it's more about eating enough, getting adequate fats and protein ... and tracking my progress. I think I get it now. Thank you again for the advice and help, everyone.
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02-28-2011, 03:36 PM #21
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02-28-2011, 03:37 PM #22
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02-28-2011, 04:09 PM #23
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09-17-2013, 01:03 AM #24
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11-20-2015, 10:55 AM #25
nov18 11-420pm sleep hehehe
93 cal 180ml whole milk (6g CHON, 3g fat, 2.6 sat fat)
138 cal 100g cooked white beans (9g CHON, 0.35g fat)
95 cal 2 pcs canned sardines (9g CHON, 11g fat, 160mg NA)
cal 326 cal, CHOn, 24g CHOn, 160mg NA @ 5pm
87 cal 140ml milk
120 cal spec-k 1 serving
207 cal @ 630 pm
27.6 cal 20g beans
150 cal 1 serving EAs whey
177.6 cal @1025pm
310 cal 1 serving breaded porky + 41 g chon
138 cal 2 slices wheat bread
92 cal 1 apple
31 cal 1 cup brocoli
571 cal @1130pm
42 cal 30 g beans
27 cal 1 cup cherry tomatoes
5 cal 1 cup lettuce
69 cal 1 slice wheat bread
101 cal 1 scrambled egg
244 cal @ 230am
27.6cal 20 g beans @ 430am
27.6 cal 20 g beans @ 5am
13.8 cal beans
138 cal 2 slices wheat bread
101 cal 1 serving scrambled egg
252 cal @740am
1832.6 cal total nov 18•••••••••••••••••
nov 19 10am-530pm sleep
93 cal 180ml whole milk (6g CHON, 3g fat, 2.6 sat fat)
120 cal spec-k 1 serving
213 cal @515pm
110 cal 100g brown rice 22.78carbs 2.6g chon
180 cal 100g menudo 19carbs
290 cal @640pm
105 cal 1oz choco cake
52 cal salted crackers
157 cal @ 810pm
50g beans
66 cal 60g brown rice
126 cal 70g menudo
242 cal @1050pm
138 cal 2 wheat bread
231 cal 1 cup pork curry
90 cal 2 oranges
31 cal 1 cup brocolli
490 cal @1135pm
30 cal 10pcs cherry tomato
69 cal 1 wheat bread
31 cal 1 cup brocoli
190 cal 2 apples
320 cal @2am
69 cal 50g beans @5am
69 cal wheat bread
101 cal egg scrambled
155 cal 250 ml milk
325 cal @730am
2106 cal total nov 19••••••••••••••••••••
nov20 11-3, 4-6pm sleep
25 cal 40ml whole milk
166 cal 150g brown rice
4 cal 1/2 cup lettuce
123 cal 1pc grilled fish
318 cal @815pm
124 cal 2 oranges
105 cal 1 banana
294 cal 1 cup fried chicken
523 @1140pm
310 cal 5 oranges
71 cal 1 hotdog sandwich
381 @115am
50g beans @210am
that is what i ate for last three days...as long it within ur caloric intake per day and its healthy there is nothing wrong with that...diabetes will be the biggest concern...enjoy your fat loss and toning regimen...eat healthy and sleep well..goodluck i still keep my 6 packs even with a 1800-2000 calorie per day...eat clean eat smart and eat healthy
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