I'm obese . Goal is to lose fat .
What are the sources of protein for vegetarian ? I'm currently using Quorn product but range is limited .
How about Fat and Carbs , do both need to low ?
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Just to recap our discussion. At your weight and height, you are not obese. I would highly recommend exercising and following your macros, that can be calculated here
A very good site, to track your macros is myfitnesspal
If would also look into something called intermittent fasting But, since you said your family has a history of diabetes i would strongly recommend talking to your doctor about this before hand. I have followed this life style for over a year now, and i love it.
Also, it is very important to remember, that carbs are not the enemy, sugars are. There are many different carb sources that are healthy, like oats and different greens. Your body needs carbs for energy, without it, no energy, no muscles.
The rule of thumb is to consume at least 1 g of protein per 1 pound of body weight, this has worked for me, for thousand of others and it will work for you too.
Every other day you can do some cardio after your weight lifting workout, but take it easy in the start, see your limits, do not injure yourself and most important, have fun.
As for protein sources, try to get everything from whole foods, if you can't then turn to protein powders. They help, but they can't replace a good meal. When buying protein, it is important to get as much protein per serving as possible and keeping sugars low. After a workout you have 24-48 hours(depending on your body) to consume your proteins, so don't listen to supplement companies about fast releasing or slow releasing proteins. An ordinary Whey protein will do the trick.
Veganism is a burden, and depending on how hardcore you are your sources of proteins will shiver. Egg whites are the best out there. 1 egg white = 4 g of protein. Chicken is also a very good source of protein. As a vegan you could get your protein from nuts,beans,soy(However, since you are a man i do not recommend soy to you, as a matter of fact, i would stay as far as possible from it). and of course, the best bodybuilding meal out there : oatmeal.
Don't worry too much about the macronutrients to begin with. Try to eat healthy and exercise, that will get you started. If you eat some milk products (yoghurt, cheese, milk) beans or nuts you'll get your share of protein.
Forming good eating and exercising habits is the key because otherwise it will remain a constant battle against your old habits!