#low carb
A Almonds & Nuts
Crunch for crunch, almonds are one of the best sources of alpha-tocopherol vitamin E – the form that’s best absorbed by your body. That matters to your muscles because “vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts,” says Jeff Volek, Ph.D. And the fewer hits taken from free radicals, the faster your muscles will recover from a workout and start growing.
B Beans & Legumes
Black, lima, pinto, navy – you pick it. They’re all low in fat, and they’re packed with protein, fiber, and iron – nutrients crucial for building muscle and losing weight. Gastrointestinal disadvantages notwithstanding, they serve as one of the key members of the Abs Diet cabinet because of all their nutritional power. In fact, if you can replace a meat-heavy dish with a bean-heavy dish a couple of times a week, you’ll be lopping a lot of saturated fat out of your diet and replacing it with higher amounts of fibe
S Spinach & Veggies
These Powerfoods pack superpowers thanks to their high nutrient content – vitamins including A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber; and antioxidants. They help neutralize age-advancing free radicals, and the fiber content helps fill you up without loading you up with calories.
D Dairy
Dairy gets so much good press for strengthening bones that it garners little attention for all the other stuff it does, such as help you shed pounds. Low-fat yogurt, cheeses, and other dairy products can play a key role in your diet. Look to milk as your major source of calcium. Liquids take up lots of room in your stomach, so your brain gets the signal that you’re full
I Instant Oatmeal
Oatmeal is the Jessica Alba of your pantry: It’s a perfect 10. You can eat it at breakfast to propel you through sluggish mornings, a couple of hours before a workout to feel fully energized by the time you hit the weights, or at night to avoid a late-night binge. Oatmeal contains soluble fiber, meaning that it attracts fluid and stays in your stomach longer than insoluble fiber (like vegetables). Soluble fiber is thought to reduce blood cholesterol by binding with digestive acids made from cholesterol and sending them out of your body.
E Eggs
The protein found in eggs has the highest “biological value” of protein – a measure of how well it supports your body’s protein need – of any food. In other words, the protein in eggs is more effective at building muscle than protein from other sources, even milk and beef. Eggs also contain vitamin B12, which is necessary for fat breakdown. For a long time, eggs were considered pure evil, because just two eggs contain enough cholesterol to put you over your daily recommended value. However, more and more research shows that eating an egg or two a day will not raise your cholesterol levels.
T Turkey & Lean Meat
A classic muscle-building nutrient, protein is the base of any solid diet plan. Turkey breast is one of the leanest meats you’ll find, and it packs nearly one-third of your daily requirements of niacin and vitamin B6. Dark meat, if you prefer, has lots of zinc and iron.
P Peanut Butter
Yes, PB has its disadvantages: It’s high in calories, and it doesn’t go over well when you order it in four-star restaurants. But it’s packed with those heart-healthy monounsaturated fats that can increase your body’s production of testosterone, which can help your muscles grow and your fat melt.
O Olive Oil
Sure, you could oil up your chest and arms and strike a pose, but it works better if you eat the stuff. “The monounsaturated fat in olive oil appears to act as an anticatabolic nutrient,” says Doug Kalman, R.D., director of nutrition at Miami Research Associates. In other words, it prevents muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a, which is linked with muscle wasting and weakness (kind of like watchingThe View).
W Whole Grains
There’s only so long a person can survive on an all-protein diet or an all-salad diet or an all-anything diet. You crave carbohydrates because your body needs them. The key is to eat the ones that have been the least processed – carbs that still have all their heart-healthy, belly-busting fiber intact.
E Extra-Protein
Whole foods such as fruits and veggies are key, but if you add refined whey protein powder to your meal – in a smoothie, for instance – you may very well have created the most powerful fat-burning meal possible. Whey protein is a high-quality protein that contains essential amino acids that build muscle and burn fat. But it’s especially effective because it has the highest amount of protein for the fewest number of calories, making it fat’s kryptonite.
R Raspberries & Berries
Berries carry powerful levels of antioxidants: all-purpose compounds that help your body fight heart disease and cancer. The berries’ flavonoids may also help your eyesight, balance, coordination, and short-term memory. One cup of raspberries packs 6 grams of fiber and more than half of your daily requirement of vitamin C.
Vegan life conundrums 4.0
Person: so what kinda vegan are you? Are you like high carb/low fat, keto, whole foods plant based, organic, raw, fruitarian, high protein, low carb, junk food, gluten free….
Me: Yes.
N.b.Apart from gluten free that has literally nothing to do with animals and I’m honestly baffled how the correlation came about
Made these vegan fajita bites as we had company over. I also made vegan sliders and apple pie samosas but didn’t get the chance to snap a picture (I will be sure to next time so I can jot down the recipe as it was all very improvised )
It was al last minute so I had to rustle up canapés from what we had around to house
Ingredients
1 old el'paso fajita kit (or equivalent)
2 bell peppers (I used a red and a yellow)
1 onion
Minced garlic ( I used 2 of the frozen blocks)
Vegan ‘chicken’ ( 300g. Vegan quorn fillets work well)
Vegan cheese
Spring roll wrappers ( wonton, dumpling cases would work fine too. They are in the frozen section. I got mine in Asda. If you get the large spring roll cases just cut into 4)
Method.
If using frozen quorn fillets microwave as instructed on the packet for 2 minutes cut into strips about the size of your pinky finger and set a side.
Dice onion and add to a lightly greased pan along with the garlic and sweat down until translucent.
While the onions cook down chop the peppers about the same size as the 'chicken’
Add the chicken and peppers into the pan and give a gentle mix careful not to break the pieces. Add the seasoning from the kit and cook while gently mixing ( I found a spatula the best for this)
Just before it is completely cooked add ½ -¾ of the salsa and again mix then turn of the heat and leave to cool.
Whilst the fajita mix cools cut the cheese into sticks about the size of the chicken and about a £1 in thickness.
If required cut the spring roll wrappers into 4
One the mix of cool place 1 pice of chicken, some of the peppers and a piece of cheese on top of one of the squares on the side closest to you. Wrap as you would a spring roll or burrito. Seal with a little water and repeat.
(Optional) spritz with a little spray oil.
Bake at about 190’ for 10-20 minutes or until crispy.
Serve with salsa and guacamole
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Roasted Sweet Potato with a side of coconut oil sautéed kale, brussel sprouts and red cabbage
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Snacks!!! They don’t need to be complicated or time intensive to be delicious .
This super easy, quick and healthy snack is “clean”, organic and fits with all types of nutritional plans (paleo, vegan, gluten free, raw, low carb, heart healthy, organic, etc…)
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Posted this on Facebook, but bot here. This is ehat 6 months of butter, beef and bacon does to your body. #keto #ketogenic #lowcarb #weightloss
This was the picture my aunt took at my birthday party that inspired me to lose weight. 6 months later and I’m down 62lbs. It makes you feel great.
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I did a 69 hour liquid fast and came off entering a three day egg fast and get back to my normal intermittent fasting schedule today which I fast for 23 hours with a one our eating window (lunch). I’m very well fat adapted which means I really only eat when hungry which is easy to keep a one meal a day (OMAD) schedule. Once I get closer to my goals I will most likely go to 2 or maybe even three meals a day, just going to see. Morning starts off with water with pink himalayan salt, bulletproof coffee, vitamins and then my meal (OMAD) and then throughout the rest of the day water. Blood sugars have been steady, Dr approved.
All For One
I saw my Dr yesterday and told him about my new keto journey and shared my results with him and he said he’s on board with it. No medication changes yet (metformin 1000mg a day) but did say that once my blood sugars start dipping low 60s/70s to notify him and he would change something’s. I hit 249 today! So long 250s!
48ish hour fast
I thought I would do a 48 hour fast which would end today at noon but thinking I may stretch it to a 72 hour fast. I’m doing it for health reasons and a body reset. I’ll slip in to a 3 day egg fast at the end of this fast so it gives my body a chance to get acquainted with food again. I’ll see my Dr tomorrow and break my new keto lifestyle with him. I’m down 20 pounds since the beginning of this keto journey that started on October 20th, 2018. I feel great, alert and motivated with no hunger pains at the moment which is awesome.
first Stove Top Keto Calzone
13 net carbs
1 & ½ cup of cups mozzarella cheeses (shredded)
½ cup of Rao’s Marinara Sauce
Pepperoni slices
Sliced onions
½ tea spoon garlic powder
½ tea spoon of Italian seasoning
I added ricotta cheese to mine, you can do without it.
Warm up the pepperoni, onions or other toppings first and then sit aside. Add your 1 & ½ cup cheese to pan ( add the seasonings) and wait till the rounded edges of the cheese begin to golden and then add in the pepperoni, onions or other toppings and can add some sauce or have it on the side and then flip one side over and plate it and enjoy.
Took a walk around the mall today, I’m not that much in to crowds and it was pretty busy so left early.
The journey began 4 weeks ago at 272 and today standing tall at 252 while eating keto pizza, bacon, sausage, butter and other fatty goodness. Diabetic blood sugars have been under control for the first time in years. Keto has been a savings grace!
Blood Sugar Pizza
Blood sugar before keto pizza was 98 and one hour later with just a slight spike of 114 its in not normal range.
first homemade keto flat bread pepperoni, onion and cheese pizza. Delicious and very filling!
4 net carbs per slice
Crust ingredients:
3 cups of mozzarella shredded
1.5 cups of almond flour
4 tablespoons of cream cheese
Two eggs
Took a walk around the mall tonight and returned fallout, wasn’t feeling it. Feeling good today. Planning on making keto pizza tomorrow, we’ll see.
Blood sugar check
So before lunch my blood sugar was 102 and after three eggs, one ounce of cheese, coffee and water with pink himalayan salt my blood sugar was 99, perfect.
Just some good cheeses you can get at Also, they have a lot more!
Walked the mall and because I’m fallout geek I picked up their new release while I was there. Brrr, chilly outside. Now it’s on to Adli to get cheese and then lunch.
Insulin Level Check
Woke up to normal routine, lemon water with pink himalayan and bulletproof coffee and checked my blood sugars and they were normal at 102. Bulletproof coffee nor nothing else spiked my insulin levels. I’ve been maintaining normal insulin levels even after my first meal.
Planning on doing another egg fast today, why? I don’t know really, maybe I just like eggs. Will only be consuming eggs and cheese for the next 3 to 5 days (gonna see if I can push 5 days this time) and I’ll keep y'all notified on results, I’m pretty curious myself. Today gonna go do some walking, hit the mall up and check out some clothes as well as stop at aldi for some cheese.
Picked this up at the library yesterday, digging into it today, so far a very good read.
Before my almighty bulletproof coffee every morning
Cast-Iron Roast Chicken with Crispy Potatoes and Watercress Salad
Servings: 4
STUFF
Chicken:
1 3½–4-pound whole chicken
Kosher salt
1½ pounds russet potatoes, scrubbed, thinly sliced crosswise
2 tablespoons unsalted butter, melted
1 tablespoon thyme leaves
2 tablespoons olive oil, divided
Freshly ground black pepper
Salad:
2 tablespoons Dijon mustard
1 tablespoon best-quality red wine vinegar
½ small garlic clove, finely grated
Kosher salt, freshly ground pepper
¼ cup olive oil
2 small bunches watercress, tough stems trimmed (about 10 cups)
STEPS
Chicken:
Pat chicken dry with paper towels and season generously with salt, inside and out. (We use 1 tsp. Diamond Crystal or ½ tsp. Morton kosher salt per lb.) Tie legs together with kitchen twine. Let sit 1 hour to allow salt to penetrate, or chill, uncovered, up to 1 day ahead.
Place a rack in upper third of oven and set a 12" cast-iron skillet or 3-qt. enameled cast-iron baking dish on rack. Preheat oven to 425°.
Meanwhile, toss potatoes, butter, thyme, and 1 Tbsp. oil in a large bowl to coat; season with salt and pepper.
Once oven reaches temperature, pat chicken dry with paper towels and lightly coat with half of remaining oil; sprinkle with dry rub, if using. Drizzle remaining oil into hot skillet (this helps keep the chicken from sticking and tearing the skin). Place chicken in the center of skillet and arrange potatoes around. Roast until potatoes are golden brown and crisp and an instant-read thermometer inserted into the thickest part of breasts registers 155°, 50–60 minutes (temperature will climb to 165° as chicken rests). Let chicken rest in skillet at least 20 minutes and up to 45 minutes.
Transfer chicken to a cutting board and carve. Serve with potatoes.
Salad:
Whisk mustard, vinegar, and garlic in a medium bowl; season with salt and pepper, then gradually stream in oil, whisking constantly. Whisk until dressing is emulsified and thick.
Add watercress to dressing, season with more salt and pepper, and gently toss until watercress is evenly coated (you want to be careful not to bruise or wilt greens when tossing, so use a light hand). Pile salad lightly onto plates.
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