Hi.  I have attached a couple of questions that I have been circulating to different websites trying to get some concrete information or feedback. I was wondering if you or anyone at this site could provide any assistance. Thank you very much for your time. 

I'm a cross-training enthusiast and therefore do a lot of cardio work, with an emphasis on boxing and jump roping skills, but do other things as well (strength training, swimming, hackey sack, cycling, running) and prefer to stay on a VERY low-fat diet.  I know that you are a strong advocate of Omega-3 and monounsaturated fats, and I'm trying to get an overall understanding as to which is considered a BETTER source of fat (generally speaking) and how one relates to the other.  I'm also trying to get an idea of what an absolute MINIMUM recommendation for each would be and how I can BEST achieve those amounts without taking in an unnecessary or performance- hindering surplus.  I mean, generally speaking (of course), which is a better meal choice?  A fattier fish (i.e. salmon) with a little bit of olive oil on a salad or a lighter fish (i.e. tuna) with extra olive oil on the salad?  Also, it seems odd to me that protein is usually thought of as such a good and necessary part of an athlete's diet, and yet many nutrition experts recommend that only 10-15 percent of a healthy diet consist of protein, while simultaneously saying that up to 35% of calories derived from fat is okay. (If fat is "bad" and protein "good", why is more fat recommended than protein?)  What is even more confusing is that many of these very same nutritionists recommend low FAT diets (while it seems more appropriate to call them low PROTEIN diets)...but 30-35% seems incredibly high fat to me.  Can you offer me any expert explanations?? Thank you very very much for your time, and best of luck to you!  Hope to hear from you soon. 

I can offer an expert opinion alright.  Ask 50 different experts and you'll get 50 different opinions!

First, when talking about percentages, be sure you are counting calories, not percentage by weight or bulk.   Second, fat isn't "bad", quite the contrary, and protein isn't always "good".   Worse, while a century or two ago wild salmon, for instance, and tuna from the deep sea, were generally a storehouse of nutrition with virtually no drawbacks, we have fouled the oceans until all fish have to some degree poisonous compounds in their flesh, and unfortunately, the fattier (therefore higher in Omega 3) they are, the more likely they are to store many of these harmful compounds in their fatty tissue.  

Worse, we have to compare farm-raised fish with wild ones, as well as the are from which they originate.  I can only tell you what we do.  We have tuna perhaps once every couple of weeks.  It often has mercury in it, and pregnant women should probably not eat it at all because it becomes concentrated in the fetus and can do dreadful harm.  However a healthy person should be able to have tuna once or twice a week in moderation without a problem.   We also have fresh salmon, and sometimes canned salmon, at least once a week, and perhaps every ten days or so canned mackerel in patties.  I would have sardines more often, but I only like oil packed ones and have to watch my total calorie intake, and hubby won't eat them.

We also use a lot of recently ground flaxseed which has been stored in the freezer or refrigerator.  This is very high in Omega 3 as well as other helpful compounds, and helps keep one "regular" as well.  It has a mildly nuttly flavor and can be added to bread, biscuits, meatloaf, fish patties, salads, grits, cooked or cold cereals and many other foods.

Another source of Omega 3 is an egg product such as Eggland's best.  These eggs are from chickens fed a special diet which includes flaxseed, and the fat in the yolk is far healthier than regular eggs.  We eat quite a bit of eggs, actually, and rarely eat beef , pork or other red meat.

Extra-virgin olive oil is probably one of the best and common sources for Omega 3.  I use regular virgin olive oil for most cooking.  It's best to cook on lower heat for many reasons, including conservation of the Omega 3.  Grapeseed Oil, while a bit more expensive, is a flavorful oil full of healthy compounds including Omega 3.

The most important part of your diet, however, is an adequate intake of bright colored and dark leafy veggies.  In terms of overall health, these are biggies.  This includes tomatoes and tomato products, preferably cooked with a little oil.  Antioxidants will go a long way toward promoting overall health now and in the future, and that in turn helps you toward your physical goals. 

Another item I'd like to mention is that while I understand you are trying to maximize your abilities and skills, don't fall into micromanagement of your diet.  Food is also to enjoy; you don't have to count every mmg. of content. Also one of your best defenses is a widely varied diet.  Eating the same stuff all the time is not only boring but can lead to either buildup of toxins or shortages of some nutrients, perhaps some not even discovered yet. 

Not being a dietitian, I want to emphasize that the above is just my opinion.  Two others you might like to look at are, first, the good Dr. Weil; just put various subjects in the search box and you can spend an hour or so and learn a WHOLE lot.  Another more controversial site is Dr. Mercola, and he has a lot of info you might like to look over and judge for yourself.  They both have quite a lot to say about types of fish, Omega 3 and comparisons between species, sources, etc.

I've asked Dietitian Jessica Setnick to comment, but check back in a few days as she is perpetually busy and may not be able to answer immediately.

I am on a new diet that friends of mine have gotten great results from.

You are to eat certain foods they list with the proper quantity for 3 days and then you got off of these specific foods and eat reasonable for the next 4 days and then repeat the strick diet part again for 3 days and so on....

My question to you is on day 2 it calls for 1 cup of cottage cheese. This is a big problem for me..for I can't stand cottage cheese! What could I substitute in its place?

Your answer as soon as possible would be greatly appreciated.

Sorry to take so long to answer but a rare visit from both my grandkids just ended, and that took priority to most everything else.

There isn't any magic diet that will help you shed pounds.  If this one is nutritionally sound, great.  If you think it will help you change the eating habits that have led to your weight problem, that's an advantage (I assume you actually are overweight, not just trying to look like Barbie, Twiggy or other anorexites).

The answer is simple.  If the diet is sound, the cottage cheese mainly represents calcium and protein, although it has other nutritents as well.  Calculate the calories involved in the cup of the kind of cottage cheese recommended.  Consume the same amount of calories, preferably in some other milk-based product, such as low-fat milk, yogurt, low-fat cheese, etc.  Or eat the same calorie counts in beans or whatever else you like that has some protein, and take a calcium pill.  It will have the same effect.

Although researchers are coming to agree that different people have distinct set-points as far as burning calories, never the less, it all boils down to calories taken in versus energy expended for your personal body and metabolism.   If your energy level is the same, including walking, exercise, fidgiting, housework, driving or whatever, the best way to lose weight safely is to cut your calories.  Drugs or teas that pump up your metabolism can be detrimental to your health,  and are only a temporary solution.  Some supplements claim to help you lose weight without that effect, and I have no idea if they work or not, except that research has shown that drinking tea will have a small positive effect towards helping you lose weight.   Good luck, and let us know how you make out. 

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