Topic: Is whole milk bad for me? I'm on a high calorie diet.?
October 15, 2019 / By Virginia Question:
I'm trying to gain weight by working out, lifting, and eating close to 4000 calories a day and extra protein. I know I should eat alot of empty calories like junk food, and I should have alot of saturated fat, but I thought I could get extra calories by drinking whole milk rather than my regular 1% lowfat. Is drinking whole milk bad for me? or is it okay to continue drinking it because I'm trying to get the extra calories?
Shaniqua | 4 days ago
Some info that would be necessary to answering this question: (these are not random nosy questions; they all have bearing on the best answer for you).
1) What is your current weight and height? (thus we could calculate your BMI: Body Mass Index).
2) Has a doc, Nurse Practitioner, or Registered Dietician told you to gain weight and aim at 4000 calories, or is this something you have come up with on your own?
3) How old are you?
4) What is your purpose in gaining weight?
Some initial thoughts:
Since the fat in whole milk is saturated fat, it can be harmful to your eventual health, since it can contribute to plaque buildup in your arteries. Plaque is sticky stuff inside your blood vessels (arteries). It's a little similar to plaque buildup on your teeth, which the dentist has to clean off every 6 months!
This is a long-term problem: the effects are NOT seen in the short run. Long term effects of plaque buildup include high blood pressure, high cholesterol, stroke, heart disease, and diabetes. Therefore, increasing sat. fat levels is not the BEST way to up your calories.
Better choices include using more CARBS, like bread, cereals, and other grains (rice, millet, quinoa, whole wheat and rye, barley). Using the whole grains would add important fiber and micro-nutrients to your overall nutritional health. Bread broiled with olive oil with Italian spices like garlic, oregano, thyme tastes great! Add syrup and margarine to your hot cereal (oatmeal, cream of wheat). Have real popcorn popped in canola oil as a snack (many of the microwaved brands have lots of sat fat.) Granola has lots of calories, and tastes good, too -- mix it in with yogurt for a great snack.
Complex carbs in sweet potatoes, white potatoes, lima beans, and corn are good choices, too. These are considered the "starchy" veggies. A sweet potato with syrup makes a great snack. Microwaving one is fast, but they taste sweeter when baked slowly in an oven.
AVOID lots of store bought cookies, bakery goods, croissants -- these tend to have the "evil" TRANS FATS in them! Trans fats increase your plaque buildup!
DAIRY: Greek yogurt is more concentrated than regular yogurt, and so it has more calories, protein, and calcium than regular yogurt: just choose the lower fat one (not fat free for you.) Greek yogurt is available at Trader Joe's, Whole Foods, and some regular grocery stores. Instead of while milk (which is 4% fat), switch to 2%. Even tho it doesn't seems like the two percent difference between these would make a difference in fat levels, it really does. Have cheese, too: but not more than afew ounces a day, because cheese also is high in Sat. Fat. An ounce is about the size of two dice together.
DRIED FRUIT is a great concentrated source of calories, so snack on raisins, apricots, mango, cherries, blueberries, etc. These will supply fiber, micro-nutrients, and some iron, too.
PROTEIN: beef for iron, chicken and pork for flavor; fish for healthy omega-3 fats. Eggs are good, too! We used to be scared off by the cholesterol in them, but these days, that thinking is changing. They have a good bit of iron in the yolk, which is where the fat and cholesterol is. These days, we know it's the overall fat intake and TYPE of bad fats we eat that tend to increase our cholesterol, NOT the cholesterol in foods themselves as much as previously thought.
FATS: use more fats that are mono-saturated or poly-saturated, instead of saturated. These do not tend to cause plaque buildup in your arteries.
These better fat choices include olive oil, peanut butter, avocado, nuts and seeds of all sorts, and canola oil. Guacamole dip on whole grain corn chops is a great snack. Fatty fish such as salmon, tuna (fresh or in a can with olive oil), and canned sardines in olive oil are good sources of poly-saturated fats. So are walnuts! So freely munch on those canned mixed nuts as snacks -- which is something most of us cannot do! Try sunflower or pumpkin seeds to munch on. There are also other nut butters, like almond or sunflower butter, that are really good! Spread these on a toasted whole wheat English muffin for a great high protein snack.
Eat frequently, and eat shortly before bed: the constant fueling will help you add weight! Don't forget veggies, either: while these tend to have fewer calories, choose lots of different colored veggies for good nutrition and fiber.
i hope this helps!
kathy, RN, MSN
No. Do not eat a lot of junk food. It is very unhealthy and wont give you any energy, it is just going to hurt you in the long run. Yes, you should drink whole milk, because it is better for you, and you will get the extra calories fast.
Whole milk is good for people who want the extra calories, it has alot of nutrients and of course calcium, so drink up :)
whole milk is great for you if you are on a high calorie diet. It is high in fat which is good because you need that fat so you can turn it in to muscle.
it can make your skin break out if you drink too much of it, but on the whole (lol, bad joke) its not unhealthy. as long as you dont try to drink a gallon a day that is.
Originally Answered: What if my calorie deficit is too high?
You're in control. You can create a calorie deficit by burning more, and/or eating less than your recommended calorie requirement. All of this depend on your lifestyle.
IF YOU STOP EATING COMPLETELY
If you stop eating completely, then there is a two to 3 day transition period, after which your body DOES GO into starvation mode. Then, even though your calorie intake is 1000 kcal per day, or even 700 kcal per day,.in starvation mode, your body starts healing itself, retains your weight, and doesn't let go of any fat. You can get out of starvation mode by eating something, anything. The latter can be intentional or unintentional.
IF YOU'RE OVERWEIGHT
If you're overweight, and if you keep yourself on a calorie deficit, then you will have energy, because your body burns fat and breaks down muscle fiber in order to have energy. You CAN eat 1,200 calories per day. For example you CAN exercise twice a day, and burn 2 x 500 = 1,000 calories per day from exercise alone. Yes, you CAN burn another 200 calories from everyday activities. This is 1,200 calories so far. If you eat only 1,200 calories per day, your calorie deficit will be more than -1,200. It will be more like (-1200 - 2240 =) - 3,440 calories per day, because your body needs approx. 14 calories x 160 lbs = 2,240 calories for sedentary lifestyle alone (assuming your body weight is 160 lbs). A calorie deficit of -1,200 calories per day would be not too much. However, if you try to lose too much weight too fast, there is a danger that you lose weight quickly, and gain that weight back just as quickly. Yes, you CAN burn off a hell of a lot of fat, but it's better if you do it a bit slower, more sustainable pace.