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Ali writes :
Thanks for the information. I dont drink
milk, is soy milk just as good. I am 5’4,
120. I just want to get leaner and gain
more muscle, mostly abs. I drink a lot of
juice everyday(carrot,grapefruit) about 90-
100 g of sugar, but thats the only fruit it
get. Also drink coffee w/ sugar, is that
what is stopping me from getting the
results i want?
I know that a lot of people talk about the
health benefits of soy, but in my
experience, soy has added to my body fat.
I experimented with this by drinking soy
milk for a couple of weeks.
The other problem is that soy is not a
complete protein, that means it does not
have a full set of amino acids. So by
itself, it is not able to completely
replenish your amino acid supply.
Amino acids are the building blocks of
protein, therefore the building blocks of
You may want to try the tuna or chicken if
you don’t drink skim milk.
If the juice that you are drinking is concentrate or frozen or
comes in a bottle, it is not helping you much. I personally avoid
refined or processed juices that come in a glass or plastic
If you have a juicer at home and you are making fresh juice then
that is the best. There are many beneficial plant chemicals to be
found in freshly made juice from a juicer. It is best to consume
the fresh juice immediately. As time goes by you lose more of
the beneficial plant chemicals that come in fresh juice. These
are known as phytochemicals.
The processed juices from the store are very acidic and most of
the useful plant chemicals are gone.
There are those who would say that those processed juices are
dead, empty calories that are just not good for you.
If you are looking to put ‘good calories’ into your body, ditch
the processed juice.
Could the juices and soy be adding unwanted fat to your
body? That is difficult to say. But if you are drinking
those juices that are loaded with sugar with any meal that
has much fat in it, that might be a problem.
Coffee is best black. In theory if you are adding sugar and
drinking the coffee on an empty stomach, it shouldn’t be
that bad. But if you are drinking the sugared coffee with a
meal that contains fat or any other food that contains fat,
then it could be contributing to your weight problem.
In my theory FAT + carbs (sugar is a simple carb) = fat on
Fat and protein together work well. Sugar and carbs without
fat also work well.
You cannot live without Fat and you cannot live well without
carbs. For carbs, try the thermogenic complex carbs,
especially after a workout.
I don’t know everything about your diet – so I can’t really
render any advice here. This is just for information only
and is largely my opinion. Even experts disagree on
nutritional matters. Seek the advice of a physician or
dietician before radically altering your diet.
Hope that helps. Thanks for writing in again! Write any
This conversation stems out of my
Health Line Mailing List.
This post was for information purposes only. Every person
is different andhas a different set of circumstances in regard
to their body and health condition. Be sure not to use this
information and to consult a physician if you need diet or
Ali writes in from the Health
Line Mailing List:
> David, > > Just have a simple question. >
> I’m a 20 year female. > I run about 40-50
miles a week. I lift wieghts about > 4-5
times a week. I wiegh 120. How many grams
of > protien should i consume a day? I’m
trying to loose a > little body fat and get
slimmer should i eliminate > sugar?
thanks for writing.
for someone invovled in endurance training
(such as the running you are doing) it is
generally thought by experts that an
adequate amount of protein is around 1 to
1.2 grams of protein per kilogram of body
weight per day.
someone who just lifts weights or lives an
average life would only need about 0.8 grams
of protein per kg of weight/per day.
My personal opinion is that how often you
consume protein is also important. I remember
studying in school that you should have a
complete protein every 8 hours or your body
will begin to take the protein from your muscle
Since you are lifting weights you probably don’t want that.
If I wanted to avoid that, I would drink a glass of skim milk
or eat a little bit of tuna or chicken every eight hours.
(but only if I was worried that I wasn’t getting enough
protein during regular meals – if I was, there would be no
point in getting the extra protein in)
Too much protein taxes the kidneys, so you have to keep
that in mind when considering how much protein to consume.
I don’t know how tall you are, but it seems to me that unless
you are very short that 120 pounds is not bad.
Are you sure you need to lose any more weight?
You should be pretty tone from running and lifting and
muslce DOES weigh more than fat but that is a good thing.
I would think twice about dropping any more weight.
You are probably at a good weight unless you are very
As for sugar, you cannot and should not eliminate it from
your diet, unless a doctor says to for some health condition.
There is nothing wrong with sugar. In my opinion, it is
mixing sugar and fat together that can lead to too much
fat on the body.
So for me personally, I like to avoid mixing sugar and fat.
But each is fine seperately.
This email is for information only, I’m not a dietician or a
physician and I have no way of knowing what your
particular situation is. Be sure to visit a physician
before making any radical dietary changes. He or
she can examine you fully, take a history, etc. and help
you figure out what is best for you.
Ali, thanks for writing in, it was great hearing from you,
please feel free to write in at any time.
PS: Hi Ali,
I see that I didn’t quite answer your question.
Here is what I noticed that might help you.
When I consumed skim milk or tuna every 8 hours
I found that my body became more tone and I lost
fat even though I was not doing any extra workouts-
just my usual routine.
i hope that helps.
Good luck Ali,
Just a bit more on weight loss. Weight
loss for the average person may require a
slightly different approach .
Most of us Do NOT have huge amounts of
time to spend in the gym. Plus most of us
aren’t that interested in working out
But even if you are someone who likes to
workout some of these ideas will be
helpful. However, it is mainly geared to
the average man or woman who wants to lose
Of course, some exercise
is necessary and helpful. But it
could simply be walking for a half hour or
an hour in the evening a couple of times
Anyway, the focus here is on dietary hints
First off, it is helpful be aware of a
couple of simple ideas.
1. Fat PLUS carbohydrates can equate to
unwanted fat on your body. That means
Fat + Sugar and that means Fat+ Complex
Carbohydrates. Of course Complex Carbs
and Fat are slightly less of a problem
than simple carbs (sugar) + Fat. (but
Learn this mantra and repeat it to yourself frequently:
Fat + Carbs = Fat on the body.
Fat + Sugar = Fat on the body.
Repeat to yourself 50 times until you have it. And repeat
the process once a day so you NEVER forget
If you lose some weight and go back to mixing FAT + CARBS
like you used too, guess what is going to
Remember the mantra!
Now, just what does that mean? It means that things like
cookies, cake and ice cream are pretty much off limits
if you want to lose weight.
(note: you can not avoid them forever, just know that it is
a luxury that you use sparingly, like maybe one peice of
cake once per week or once every other week -it all depends
on your determination, what you want to accomplish , etc.
you be the judge here)
But it also means more subtle things such as the WRONG kind
of dressing on your salad, mixing meat and potatoes or meat
and rice or meat and any kind of carb.
Now you can’t avoid that combo 100%. Todays meals and
restaurant menus sometimes make that impossible.
Again, you have to be the judge here because every meal,
every situation is different. But you do need to
be cognizant of what you are doing.
Oh, any kind of milk, except skim milk is OUT.
Milk is a strong mixture of fat and carbs ( the sugar
lactose for example) But skim milk has very little or no
fat in it. So it is a mixture of protein and carbs which is
ok, so long as there is no FAT + Carbs.
Fat + Protein is ok and even GOOD for you.
Example: Chef Salad with Olive oil. -hold the croutons.
One key point is that FAT by itself, will not necessarily
make you fat. It is the combination of FAT plus SUGAR that
is causing you a major problem.
For some reason, all those dieting gurus out there don’t
seem to stress this point enough. Maybe if they make it too
simple, you wouldn’t need them? I don’t know, just
speculating – I’m not trying to take bread out of anyone’s
mouth – er maybe I am. I’m confused. 🙂
Ok, onward. Well actually, that is enough for now. I’ll
add more to this post later, so keep checking back.
PS. Consult your physician before dieting or taking up
exercise. This is important, some people are sick and may
not know it.
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