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How to Start LCHF/Como começar a LCHF

Diet? Now what?

This post is directed to everyone that is trying to start a keto way of eating.

Many of us have tried all diets that along the years were advertised by the media, popularized by public figures, promoted by bloggers, nutritionists, fitness enthusiasts, and so on and on.

Most of us, failed.

Most of us, failed. I mean, the diet worked for a while, but then after a while, all weight was back. Why????? Why did I put all my weight back?? You might ask (I still see this question so many times with my coachees and facebook group I help to admin). Why? Some reasons I can think of:

  1. Because you looked at it as diet
  2. Because it was boring, tasteless, repetitive, restrictive, and after the deadline set for the duration of the diet, you got back to your old eating habits
  3. Because you got anxious and quit
  4. Because you look at it as a quick fix
  5. Because it affected your health

Because you looked at it as a diet

But you know in reality what is the main reason in my opinion? Because you looked at it as a diet. Not a way of eating, not a lifestyle change. Diet, the dreaded word, that comes with a huge psychological weight.

The word diet means actually the foods and drinks we habitually consume. It is derived from the Greek word diaita, that means… wait for it… WAY OF LIVING. How awesome is that? And how the hell did diet become the dreaded nightmare of so many?

Well I guess we all know. From the vulgarization of the word diet, the multitude of quick fix, fad “diets” that popped up in our lives for many and many years, the immediacy that took control of us. The obesity epidemics that brought an urgent need to lose weight, the cult of the perfect body (and not the perfect health) that lead to people looking increasingly for fast ways to lose weight, popularized as diets.

But no, keto/lchf is not a quick fix, are not the present definition of diet, keto/lchf are actually what the word diet originally meant: A way of leaving, a lifestyle.

That is how you should look at it. Taking that step, passing through that mind shift is what you need to transition of a yo yo person, frustrated, enraged, angry with yourself, stressed, because no matter what you do, your weight always comes back, and with a vengeance, to a happy achiever.

And no, this is not a post intending to evangelize, to convert you. It is a wake up call.

And why you may ask?

Because as I above said, I help manage a ketogenic diet facebook group (ketodietblog support group), a challenge forum, a ketogenic page, and I also have patients/coachees. And I see how the large majority still thinks about this as a quick fix, as a diet, as a painful period, luckily as short as possible, to lose the weight they want. Most do not understand that their health should come first and that losing weight is e nice side effect.

Many fail to see this as a long term commitment, a very enjoyable way of getting your health back and at the same time achieving their weight loss dreams. Many just want it done in the shortest time possible. Many look at it as restrictive, many look at it as expensive, and many still believe in what people tell them, that this is dangerous.

Don’t get me wrong, there are many ways of following keto/lowcarb , and many are not the best for health improvement. The market is being flooded with keto/lowcarb products, keto/lowcarb breads, sauces, syrups, pasta. And people fall for it. And people do not go through the mind shift, and people stay tied in to old thinking, to the foods that made them gain weight, and think that those mimic foods will be perfect, that they will be ok.

That is the IIFYM – If it fits your macros way of thinking. That as long as you stay below a certain carb limit, you will be fine. Guess what? If all you think of is losing weight, that will most probably be true.

But what I do advocate, follow and believe in, is a whole foods based way of eating. How could, in the name of all gods, real food be dangerous? Honestly?

Expensive? Of course yes, if you do not keep it simple and try to buy all keto/lowcarb products inundating the market. But if you choose to eat simple and delicious, the vast array of vegetables, meat, fish, shellfish, this way of eating is not only cheaper than buying the low fat and diet processed foods you used to, or the burger at a fast food chain, but it will also give you a beautiful array of options and variety (tackling the restrictive issue)

Let me ask you a question. What good it does to you, being thin and looking great on the mirror, if you remain with poor health? Is it better to be a sick thin person, or a healthy, energetic, person that will age much more gracefully? I know the answer, what about you? Is vanity all that counts?

Isn’t it ageing gracefully, having energy to travel, to laugh, to run with your kids, to exercise, to be a happy human being while being at a healthy weight what you should be looking for? I do honestly hope so.

So, in this new year, full of promises, goals, and wishes, make yourself a promise:

Next ” diet” you intend to follow, make it a healthy one, make it a lifestyle. The results will for sure pay of.

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Como começar a LCHF?

  • COMECE por reaprender a comer comida de verdade, densa em nutrientes, aquela sem rótulo sabe? Tipo vaca, porco, ovos, vegetais.
  • LIMPE a sua cozinha de alimentos industrializados (CLARO que tem exceções tipo molho de tomate, leite de coco em latinha, óleo de coco, etc MAS leia os rótulos e escolha marcas “limpas”),
  • Faça uma lista de compras só com alimentos de verdade, ou como em cima explicado. NÃO SAIA da lista
  • Vá à FEIRA, se vive no interior, procure produtores locais, para comprar ovo caipira, carne de animais criados no pasto, vegetais direto da horta, etc
  • NÂO tenha medo da gordura natural dos alimentos
  • Consuma proteína MODERADAMENTE (os rácios de macronutrientes na cetogênica são 60 a 75% de gordura, 15 a 30% de proteína, 5 a 10% de caboidratos LÍQUIDOS (CARBO TOTAL MENOS FIBRA). Para entrar em cetose, 20 a 30g de carbo liquido vai garantir isso (não precisa ser radical e eliminar os carbos ou baixar demasiado).
  • Nas primeiras semanas (2 a 4) coma limpo. Sem lacticínios, sem adoçantes, sem receitinhas. Evite as frutas. Objetivo: quebrar a ligação com os doces, entrar em cetose, quebrar a ligação com pães, bolos, pizza, etc. Receitinhas deixe para depois. 2 a 4 semanas é indicativo, siga o seu corpo e o que ele sinaliza. Algumas pessoas perdem a vontade de doces mais cedo, outras mais tarde. Na LCHF evite amidos como batata doce e mandioca até estar ceto adaptado
  • EVITE o álcool até estar cetoadaptado
  • Coma só quando TIVER FOME. PÁRE quando saciada mesmo que signifique deixar comida no prato
  • Se você sentir a necessidade de um lanchinho para manter o foco, opte por alimentos saudáveis ​​ricos em gordura, que promove saciedade (alimentos que contenham óleo de coco, nuts, abacate, etc.)
  • Não tenha medo de gordura saturada (veja os posts do estudo PURE) e use para cozinhar (óleo de coco, ghee, banha de porco, óleo de palma – orgânico e de agricultura sustentável).
  • Para temperar saladas use gorduras insaturadas (azeite, óleos de nuts, óleo de gergelim, óleo de abacate). Evite todos os óleos vegetais processados, margarina, óleos hidrogenados, óleos parcialmente hidrogenados, gorduras trans, óleo de canola, óleo de soja, óleo de amendoim e óleo de milho.
  • O ovo é um alimento COMPLETO. Use, sem medos
  • Tente variar as refeições, coma vegetais em abundância.
  • Se mantenha hidratada, na cetogênica você não vai reter água como quando se entupia de carbos, vai eliminar água e por isso precisa de ter atenção
  • Atenção ao sal. A chamada gripe cetogênica (dores de cabeça, fraqueza, tonturas) pode ser evitada ou mitigada acrescentando sal (rosa ou marinho exº) à comida. Até porque você vai estar eliminando sal e vai precisar repor. Magnésio ajuda com prisão de músculo e o sono. Para isso tem sprays de magnésio ou magnésio glicinato/chelado (consulte um profissional)
  • Durma bem, gerencie o seu stress

 

SEJA FELIZ

My Egg Fast Experiment

I never did an egg fast or a fat fast during the years I am on keto. Not even during months of stalls or very slow weight loss. I decided to trust the process and see how it would go. I did manage to lose the weight I intended to.

1. So, why an egg fast now you may ask?

I wanted to understand the body and mind reactions to it, specially attending to the fact that I work with people, I advise people, I coach people. How can I advise someone, if I did not try it myself? I would be just parroting what I see and know about the egg fast, with no real hands on experience. And that is something I do not like. I need to understand things deeply before advising. I am not the kind of coach/advisor that just copies what is said by others, and I strongly believe in studying and reading, in being updated. Never trust a dietician or a coach that just copies and paste what others say, always ask questions, always challenge, always read about it to be able to have an informed discussion with your coach/dietician.

2. Ok, so what is an egg fast?

An egg fast is a strategy aiming to break a stall or to kick start ketosis. It is short term, usually 5 days plus easing out, usually two days (I planned 4 days). It consists mainly in eggs, butter/coconut oil and cheese.

3. Are there rules?

Yes, apparently there are, and check them below, where I also indicated the ones I did not comply with:

Rule Complied with
Bullet Proof Coffee within 30 minutes of waking (coffee with 1 Tbsp MCT oil, 1 Tbsp Kerrygold unsalted butter) Not entirely, only in the last day and the easing out days. I did not have MCT so I used coconut oil
Eat 3-5 meals of at least 2 eggs each, starting no later than 10am Yes
Have 1 Tbsp of butter, coconut oil, olive oil or sugar free mayo per egg consumed Yes
6 ounces of full fat cheese (cream cheese, cheddar, brie, etc.) allowed per day (eaten with eggs or separately as a snack) yes
No eggs three hours before bed (1 string cheese allowed after 7pm if starving, counts as part of the 6oz daily limit) Yes
Diet soda will be allowed up to 3 cans daily with a goal of 1 or less. Heck no. I do not drink sodas
Don’t go more than 4 hours between meals or snacks between 10am and 7pm. yes
Drink 100 oz of water per day (minimum) yes
Supplement with magnesium and potassium (lite salt) daily. Yes, as I already do
Small amounts of fresh herbs, hot sauce, no carb sweeteners, and spices will be allowed – as long as they are less than 1g net carbs per serving, not to exceed 5g net carbs per day. yes

 4.      What to expect?

  •  A fast loss of weight?

It is common to people to be confused about weight loss and assume that initial weight loss, that can be impressive not only on an egg fast but on a low carb diet in general and LCHF in particular, to be fat loss. No, it is not. It is water weight, water that was retained in your body due mainly to the carbohydrate water retention effect. Losing fat takes much more time.

So, what the egg fast does is to empty your glycogen stores and make you lose water. The egg fast is very low in carbs, and thus the binding/retention effect of carbs no longer exists. OHHHHHH but I was already on a keto/LCHF diet and I still lost. Yes, because the carb allowance still entails a certain degree of water retention, that is, in women, aggravated due to hormonal fluctuations (menstrual cycle). You may also be retaining water due to inflammation in your body, exercise or even medication.

  • Decreased Physical performance in exercise?

If you are coming from a high carbs diet, this is to be expected. That is the reason why I do not advise to attempt any fat or egg fast as a start of a LCHF diet. Ketosis is achieved if you stay under 30g of net carbs (there are exceptions according to medical conditions and biological individuality) and starting such a drastic change in your eating habits with an egg fast will stress you out, demotivate you, it will be boring and often leads to people quitting, thinking keto or LCHF is a restrictive and boring diet.

But why does it occur? For the same reason it is not advised to exercise intensely during the induction stage of keto/LCHF. If you come from a high carb diet, your body is used to have glucose as the main energy source. As you drastically reduce your carb intake, you will deplete your glycogen and your body will need to turn to fat for energy. That is a slower process that using glucose, and needs a lot of adaptation at enzyme level. Your energy levels will be lower and your performance will be affected. It is temporary though, and your performance will be even higher after you adapt (you will not adapt during the eggfast, it is too soon for that)

  • Loss of energy?

This was generally approached above.  Why again? Because when you transition from a high carb diet to a low carb one, your body must change its fuel source, from glucose to ketones. That is why during the induction stage of lchf or keto, and also during the eggfast, if you are transitioning from a high carb diet, you may much more tired, lightheaded and exhausted.

  • Loss of muscle – Lean Body Mass?

NOPE. No matter what people tell you, you will NOT lose muscle, IF you comply with the protein intake the rules give you. Keto is a muscle sparing way of eating, the eggfast is a restrictive version of keto, and also muscle sparing. Why? Because it is moderate in protein not low. Protein is very important to preserve lean mass, especially during a weight loss process eating on a caloric deficit. Eggs are an excellent source of protein, with an excellent bioavailability as well as protein quality.

  • Fat Loss?

Yes. Ouch, but didn’t you say it was water weight? Yes I did, BUT it still promotes fat loss, as due to the caloric deficit AND protein that is provided by the allowed foods. The protein will not only help you feel satiated (as the fat will also) but it also makes you burn more calories than carbs and fat, due to a potential thermogenic effect, that, AND BE HAPPY WITH THIS lets you burn more calories during your resting time (this is also true for weight lifting – you burn more calories on your resting period than when you do aerobic exercises).

5. I have no time to make my meal plan, is there a set menu I can use?

I decided to follow the menu from I breathe I’m Hungry website, as I wanted to use a tested menu, that worked with other people. I will be developing my own menus for the eggfast soon and they will be part of a package for coaching an eggfast (my facebook page has a link to book for appointments, as well as here).

Day One

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired), 2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 1 String Cheese

Lunch: 1/2 cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)

Snack: 1 string cheese

Dinner: 1 serving Buffalo Omelette

Day 2

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired), 2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 1 String Cheese

Lunch: 1/2 cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)

Snack: 1 string cheese

Dinner: 2 (or more) Snickerdoodle Crepes

Day 3

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired), 2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 1 String Cheese

Lunch: 1 Cream Cheese Pancake, 1 Tbsp sugar free mayonnaise, 1 deli slice cheddar cheese

Snack: 2 Easy Deviled Eggs (4 halves)

Dinner: 1 serving Buffalo Omelette

Day 4

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired),  2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 1 String Cheese

Lunch

2 Snickerdoodle Crepes

Snack: 2 Easy Deviled Eggs (4 halves)

Dinner: 1 – 2 servings of Salted Caramel Custard

 Day 5

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT or coconut oil + 1 Tbsp unsalted butter), (sugar free sweetener if desired), 2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 2 Easy Deviled Eggs (4 halves)

Lunch: 1 serving Salted Caramel Custard

Snack: 1 string cheese

Dinner: 1 serving Fettuccini Alfredo

Day 6

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired) 2 – 3 eggs fried or scrambled with 2 Tbsp butter – I used a recipe of my own here

Snack: 1/2 avocado w/ lite salt and pepper

Lunch: 1/2 cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)

Snack: 1/2 avocado w/ lite salt and pepper

Dinner: 6 – 8 classic buffalo wings, celery sticks, 2 Tbsp blue cheese dressing – I did change the recipe, I will post it later

Day 7

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired), 2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 1/2 avocado w/ lite salt and pepper

Lunch: 1 serving Fettuccini Alfredo

Snack: 1/2 avocado w/ lite salt and pepper

Dinner: 1 serving No Chop Chili,  2 Tbsp sour cream, 1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese – I did change the recipe, I will post it later

6. My results

I was interested in seeing how my mind and body reacted, not in the weight loss part, however I monitored both my weight and measurements, so here it goes:

  • I did not get tired of eggs, not at all. But I am not a person that is worried if a food is “eggy” as I do love eggs.
  • I did not feel a lack of energy, I was not exercising but during physical tasks, no loss of energy
  • I did not feel hungry, not at all, EXCEPT, and this is important, the mornings after I had a meal with sweeteners, like the crepes or the caramel custard. The next day I would wake up starving.
  • I did like the energy I felt, the satiety, the diversity of meals
  • I did not find my mind playing tricks on me, like e.g. wanting a certain food. No cravings whatsoever.
  • I lost app 1kg, and also 1 cm in my waist and 0.5cm on my hips (I am Portuguese, we have large hips and its quite difficult to lose weight there)
  • I felt less water retention
  • I did not have any bloating or any other digestive problems
  • My stool movements actually improved
  • I slept very well, no changes there
  • I felt fat was too high, easy to handle but still higher than usual for me, and felt it on my skin and hair, greasy than usual

Bottom line: Easy, doable, no bad side effects. The real weight loss will be seen in a week

7. How did I Transition back to Keto/LCHF

Other there is an immediate weight gain when returning to normal eating habits (not talking about high carb). Most people feel disappointed, they gain their weight back. What I did, after putting my knowledge to it and also after reading a lot about other people’s results was (is) to ease out of it. What does it mean?

  • For app 5 days, I will be keeping carbs low, only lettuce or other veggies very low carb will be added, on small amounts, fat still higher than my usual and make sure to get my protein.
  • I will not exercise for a week (as I was not exercising) to avoid water retention or any influence on my weight. I intend to see, if I will keep the 1kg off.
  • No sweeteners, baking, breads, until next Monday.
  • No HWC until next Monday
  • BPC still for breakfast
  • Eat when hungry only
  • Keep it simple, a protein and a lettuce salad will be fine. No balsamic vinegar, only EVO and Red Wine Vinegar/ACV to dress the lettuce

8. Conclusions

  •  Sweeteners did affect my hunger – I used xylitol as I did not have monk fruit or erythritol. Xylitol has more calories and a higher GI and could have been the cause
  • I did lose weight, still to know if it was real weight
  • No mind tricks or cravings
  • No loss of energy or lethargy
  • Feeling great
  • Did not affect bowel movement (something people is usually afraid of)
  • No nausea, feeling bored, wanting to quit

    9. Next steps

  •  Assess if the weight loss is real
  • In a couple of weeks, do an egg fast with no sweeteners whatsoever, complying with all the rules
  • Compare the results with this one
  • Produce two meal plans, being one sweetener free and the other with the use of sweeteners, as I am already full of great ideas for meals, more variety and taste, helping people stay on course

So, that all, please feel free to ask questions and share your experience, both at the site and page. Every input is welcome

How to Read Labels

 

So, you decided it is time to start paying more attention to what you buy, or as you are on a LCHF diet reading labels become suddenly something very important. So you start, and so you get overwhelmed and confused with all those numbers, terminology, and ingredients. Let me help you with a tutorial on how to get you started.  So we go to the store, and find this:nutr-lemonHummm ok, what does this all mean? Let me simply it for you:label1

label2

label3

So now we’re good right? Wrong. Why?

Well, in fact reading ingredients is for me even more important than just looking at numbers.

And why is that, you may ask?

If you are interested in clean eating like I am, there is where the importance of reading ingredients is. A food says it has 6g carbs for 100g, ok, fine, low carb it is. BUT if those 6g come from wheat, sugar, and other bad choices of ingredients, it’s totally different than it would if those carbs came from clean sources.

Remember: people want to sell that product, they are not much interested in selling you health, they are interested in maximizing profit.

So, lets just give you some basic rules for ingredients:

  1. Choose foods with as less ingredients as possible
  2. You cannot understand those ingredients? Do they look Neptunian to you? Don’t buy.
  3. On labels, ingredients are listed in order by weight, meaning that the first ingredients are the ones in higher amount.
  4. Avoid trans fats like the plague.Trans fats are nasty, are chemically modified fats. In some countries, if a food contains less than 0.5g of trans fat per serving, it can be labelled as containing zero trans fats (remember that portion sizes can be small ad quickly it adds up and you end up with trans fats on your diet. Terms to look for are hydrogenated or partially hydrogenated
  5. Look for hidden sugars. Sugar can be sneaked in by using one of the many names it can have among them high-fructose corn syrup, organic cane sugar, fructose, glucose, honey, maple syrup, sucrose, maltose, caster sugar, agave, brown rice syrup, maltodextrin, corn syrup, palm sugar, molasses, etc. NOTE: most bacon and cold cuts are cured with sugar or honey. The amount of residual sugar in the final product is very low so they are acceptable, specially if you cannot find a clean brand
  6. Stay away from added sugar as much as possible (connected to the above). Sugar naturally occurring in food, such as cheese (lactose is a sugar), fruits and veggies is totally different from added sugars
  7. Run away from “light”, “sugar free”, “Low fat”, “Diet” products, as most have hidden sugars and other not so nice ingredients to replace the nutrients taken
  8. Avoid vegetable oils such as soybean, peanut, corn, safflower, rapeseed, sunflower etc, stick with good sources such as olive oil, avocado oil, macadamia oil, coconut oil, etc
  9. Just because it states organic, does not mean it is. Try to look for labels that are certified or state that it was certified organically produced (of course that if you are in a country where organic is as difficult or more than catching the next space shuttle to Venus, you have to be less strict)
  10. Stay away from artificial sweeteners (aspartame, cyclamate, Saccarin, Sucralose,  etc)
  11. Look for additives: anything artificial is out. Caramel color is out, natural flavors can also be a no as many times there is nothing natural about them. Take a look at this infographic from the CSPI:

FoodAdditives_Infographic 2

So now, lets finish with a few examples of labels:

labeldalilalabelsdalilacanned cabbage

Hope I have helped somehow

 

LCHF – Infográfico

chart

Longevity and weight lifting

I am today starting posting regularly information from Dr. Victor Sorrentino (with his permission). Who is Dr. Sorrentino?

Victor Sorrentino is a doctor who is transforming the scenario of preventive medicine and healthy longevity in Brazil. He is Doctor, Writer and Speaker, Owner of the Sorrentino Clinic of Plastic Surgery and Healthy Longevity

Specialist in plastic surgery and with an exhausting routine, Victor Sorrentino began to have his health weakened. Tiredness, weak immune system, lack of energy and disposition …

Plunged into hospitals and surgeries, he was still unaware of the existence of modern, up-to-date and preventive medicine. After discovering and studying deeply the areas of nutrology, nutrigenetics, nutrigenomics and anti-aging he has managed to turn the game and stay healthy as never before.

He is a member of (among many others)

World Society Interdisciplinary Anti-aging Medicine.

The International Hormone Society.

American Academy of Anti-Aging Medicine.

“It is quite common to find some resistance when I point to weight lifting as one of the best (if not THE best) physical activities, especially in the case of older people, to whom one of the main goals in terms of physical composition is to recover lean mass lost through the natural process of sarcopenia (age-related loss in skeletal muscle), improve bone mass and decrease fat percentage.

Everyone thinks that weight lifting is for those who want to stay and look strong, but the benefits of it go far beyond that, and being able to grow muscles is not an easy task!

Weight lifting does help improve muscle tone, and this brings a number of very pertinent benefits to health and well-being. The practice of weight lifting also helps to:

  • Reduce body fat %
  • Improve hormonal balance
  • Provides a higher bone density
  • Improves the quality of sleep
  • Reduces glucose levels
  • Increases self-esteem
  • Contributes to a better form and posture 

The truth is that there is scientific evidence that muscle mass index can be an important indicator to live longer and better, i.e. those who have more muscle and less fat, live longer and better.  A study involving 4000 people of both sexes, 55 years s showed that the mortality rate is lower in those with high muscle levels.

This is related to hormone levels. The amount of muscle mass acts as a metabolic regulator of the hormones linked to longevity like testosterone and growth hormone. We know that testosterone levels also help regulate insulin levels, thereby reducing inflammatory processes and glycation and their by-products, which are behind many diseases including cancer. “

 

Food pyramid

This is the best food pyramid I found out there, and there are quite a lot, it’s from Martina, from the ketodietapp blog. Could I make one? Yes, do I need to? No. Her pyramid is really the one I used, and the one I recommend. You can access it by clicking on the link below the image:

image.axd

 

Martina’s food pyramid

Foods to eat

A very common question I get is: Can I eat that?

You will get two options usually:

  1. Yeah, as it fits you macros is fine.

Well is it, really?

That would mean that as long as a food would fit into your daily allowances for carbohydrates, proteins and fats, it would be fine. So, you could eat sugar, bread, pasta, rice, vegetable oil like sunflower, maize or peanut oil, artificial sweeteners, soda drinks, you name it.

Would you lose weight? Yes, Maybe Maybe not

Would you benefit from the health advantages of a LCHC diet? No, definitely not.

I am always negatively surprised when I hear people say: well I am not interested in the health aspect, I only want to lose weight. Oh, ok, so you rather be thin and sick? How the heck will you enjoy that new body of yours? Wouldn’t it be making more sense if you were at the same time thin and healthy? I guess so. So, that would lead us to the second answer you usually get:

2. Well, if you aim for health and weight loss, then no, that food is not fine.

Why? Its an answer that will highly depend on what food we are talking about as well as of course, your biological individuality.

Since the beginning of my LCHF journey, I always had both pinned to my fridge, and with me at all times, a list of the keto approved foods (by keto approved foods, please note that I follow an holistic approach, aiming for health and weight loss. It helped me tremendously anytime I had a question about a certain food being ok or not. It helped me tremendously in making the correct choices when shopping. So here goes my list of foods:

  • Fruit & Veggies: Avocados, Coconut, Asparagus, Leeks (in moderation), cabbage, Spinach, Chard, Cauliflower, Broccoli, lettuce, celery, daikon,zucchini, gem squash, fennel, radishes, bok choi, endives, radicchio, summer squash, pumpkin (moderation), butternut (moderation), eggplant, kale, lemon, berries (moderation), mushrooms, tomatoes (moderation), onion (moderation), rocket, bell peppers, Brussels sprouts (moderation), kohlrabi, cucumber, palm hearts, bamboo shoots, kombu, okra, sugar snap peas, green beans, artichokes, pumpkin leaves, cassava leaves, melon (occasionally), passion fruit (occasionally), pomegranate (occasionally), green mango and green papaya (very occasionally), açai (pure, occasionally)
  • Spices and herbs:  All (make sure spices have no added ingredients)
  • Condiments and thickeners: home made mayo, pesto (red and green), bone broth, pickles, home made ketchup, home made BBQ sauce, lime zest, lemon zest, fermented foods, whey protein (no added artificial sweeteners, soy, corn syrup, maltodextrin, MSG, etc), egg white protein, gelatin, psyllium husk, guar gum, arrowroot, xantham gum (all gums in moderation), natural sweeteners (moderation), cocoa powder, dark chocolate, home made chicken, fish, vegetable or beef stock, vinegar
  • Dairy (check for any sensitivity of if it stalls you): full fat cheese, ghee, butter, double cream, whipping cream, sour cream, amansi,
  • Eggs, Meats, Seafood & Fish: You can find grass fed? Great. You cannot? eat it, just try to choose the best possible source. Beef (all cuts, sausage – check for any added ingredients), pork (all cuts, bacon, rinds, crackling, salami, pepperoni, Parma ham, coppa, pancetta, sausage – check for any added ingredients), lamb (all cuts, sausage – check for any added ingredients), venison, duck, chicken, pheasant, turkey, all fishes (as fatter the better – mackerel, trout, sardines, salmon, butter fish, codfish, etc), prawns, octopus, calamari, squid, mussels, crab, langoustine, lobster, clams, razor clams,  offal
  • Nuts & Seeds (always in moderation): macadamia, pecans, walnuts, almonds, hazelnut, pistachio, sunflower, sesame, pumpkin, flax, pine nuts, hemp seeds, cashew nuts (even more moderation due to the carbohydrate content), Brazil nuts (restrict due to the selenium content), Barú nuts (a type of nut from Brasil)
  • Oils & fats: tallow, duck fat, coconut oil, extra virgin olive oil, avocado oil, macadamia oil, hemp seed oil, lard, chicken fat, ghee, butter, palm oil (from trusted sources, sustainable and fair trade)
  • Baking items: nut flours (all but peanuts, which are in fact a legume), seed flowers, baking soda, cream of tartar, gluten free baking powder (check label), organic extracts (vanilla, maple, banana, etc)
  • Beverages & Alcohol (the latter only after maintenance, and always remember that you body will switch from burning fat to burning alcohol as preferred energy source): water, nut milk, seed milk, matcha tea, green and black tea (organic), herbal tea, kombucha, kefir, coffee, infused water, dry wines and spirits

Macro calculator

Since beginning keto I have tried several calculators. Most of them were just off and did not make sense. Its incredible the amount of deceiving information you find out there. As I am a kind of science geek, I always looked for something that would have a reliable source behind the calculator. I ended up with two preferences: the one from Ankerl and THE ONE – the calculator from the ketodietapp website. based on Volek and Phinney I find t definitely the best out there. As I am one of the administrators of the support group and challenge group, for the past two years we have helped numerous people achieve success using that calculator. Does it work for all? No, keto is a very individualized process highly dependent on each individual’s metabolism, focus, way of following, age, health status, etc. BUT, it works for the large majority of people I have seen using it. Believe me, its not because I am one of the admins, its because it really works. Link posted below, new post tomorrow with some hints and tips

The best keto calculator

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