Tag Archives: weigh loss

Comparing Porterhouse steak to broccoli

16 Jul

Remember Joe’s doctor from Fat, Sick, and Nearly Dead? He has a really cool website. I found this article there … comparing the nutritional value of meat to broccoli, romaine lettuce, and kale.

Protein Content of Green Vegetables compared to Meat

In the chart below, an equal caloric amount (100 calories) of porterhouse steak is compared to broccoli, romaine lettuce and kale. Broccoli provides the greatest amount of protein per calorie.
Green vegetables are all rich in protein, and relatively low in calories. They provide generous amounts of most micronutrients with no cholesterol and virtually no fat. Meat on the other hand, is relatively low in micronutrients. Remember whole grains, beans and seeds are also high in protein and should be utilized to achieve adequate protein on a diet with no or minimal animal products. But the point in this example was to illustrate how weight-loss favorable green vegetables are and that no matter how many green vegetables you eat, you still cannot take in too many calories. If you fill up on greens, they will reduce your desire and ability to overeat.
Broccoli, frozen,
chopped boiled
Beef Short Loin,
Porterhouse Steak,
separable lean & fat,
1/8 β€œ fat, broiled
Beef short Loin,
Porterhouse Steak,
separable lean & fat,
1/4” fat, broiled
Calories 100 100 100 100 100
Weight (g) 357 (12.6oz) 588 (20.7oz) 358 (12.6oz) 34 (1.2oz) 30 (1.0oz)
Protein (g) 11.1 7.2 6.8 8.0 6.5
Fat (g) 0.4 1.8 1.4 7.4 7.7
Carbohydrate (g) 19.2 19.4 20.2 0 0
Fiber 10.8 12.4 7.2 0 0
Cholesterol 0 0 0 24.1 21.6
Calcium (mg) 118 194 258 2.7 2.4
Iron (mg) 2.2 5.7 3.2 0.9 0.8
Magnesium (mg) 46 82 64.4 7.8 6.0
Potassium (mg) 507 1453 816.2 109 76.5
Vitamin C (mg) 143 23.5 146.8 0 0
Thiamin (mg) 0.2 0.4 0.2 0 0
Riboflavin (mg) 0.3 0.4 0.3 0 0
Niacin (mg) 1.6 1.8 1.8 1.4 1.2
Vitamin B6 (mg) 0.5 0.4 0.5 0.1 0.1
Folate (mcg) 200 800 46.5 2.4 2.1
Vitamin A (IU) 3609 51253 48763 0 0
Vitamin K (mcg) 315 603 2924 0 0

Source: Data was obtained from Nutritionist Pro Nutritional Analysis Software, Version 4.7, Axxya Systems , Stafford TX, 2012.

Please note that 100 calories of steak is only about one ounce, which is not much meat to fill you up. More typically, 4 – 8 ounces is eaten, supplying too many calories and too much animal protein without the lifespan enhancing micronutrients. Bottom lineβ€”eat more greens and less meat to get more micronutrient bang per caloric buck and to suppress your calorie intake.

Day 12: 7/6/12

6 Jul

Still losing weight … still feeling great … and my pants are falling off of my butt. My weight this morning was 196.5. That’s almost 14 pounds so far … even more if you count my pre-fast prep time.

My lunchtime juice today was so colorful. Romain lettuce, celery, apple, orange, ginger root, tomatoes, and plums … I love me some plums!

And … OMG … I watched Food Inc. last night. Even if only half of the data are true, our food industry is in a heck of a mess.

Day 10: Independence Day!

4 Jul

Happy 4th!

Later this afternoon, we’ll be visiting some friends for a cook-out. I’m sure the grill will be bursting with burgers, dogs and lots of corn on the cob. I bet it will smell good … but no worries … I will be happy with my delicious veggie juice. Maybe I’ll decorate my sippie cup with an America flag today πŸ™‚

And … I weighed myself today! I stopped weighing every day since my weight loss has slowed down … I would rather see a nice loss every few days on the scale than the same weight on consecutive days. And good news … I am still losing about one pound per day … my weight today was 199 pounds (AWESOME!).

I am looking forward to continuing a healthier lifestyle in the years (and decades!) to come. My long-term goal is to weigh 170 pounds. I know that won’t be achieved through this fast … and that it will probably take a few more months of exercising daily, eating right, and staying focused. I’m confident I’ll make it πŸ™‚


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