A tin of sardines makes a quick, easy, nutritious and portable low-carb lunch or snack. It's another food item that I seldom, or never, ate before going low-carb, a hard-to-explain list that includes salmon, almonds, macadamia nuts, and fresh avocado. Lately, I've been buying Season Brand Sardines in five-tin packs at Costco. (For the record, I receive no consideration from either of those companies, but may from Amazon.com, which sells several brands of sardines, including the Season Skinless and Boneless Sardines in Olive Oil, 3.75-Ounce Tins.) Aside from reliable quality and a decent price at the wholesale store, the thing I like most about Season Brand Sardines is that they are packed in olive oil. That beats the more common soy-bean oil by a long-shot, both for flavor and … [Read more ...]
Keto targets for fat, protein & carbs (LCN 60)
Keto-safe targets for fat, protein & carbs Low Carb Nugget 60 To start or restart a ketogenic diet, you need to think about your macro-nutrient targets. Both carbs and protein need to be strictly limited, but dietary fat will be your friend. What are specific macro-nutrient targets? [Update] … [Read more ...]
Low carb lunch: a lettuce-wrapped burger
I tried a lettuce-wrapped burger for lunch today. Nothing fancy -- just a pan-broiled patty of ground chuck with mustard and pickle enclosed in large leaves of ice-berg. Who needs bread or buns? Well, a lot of people think they do. I used to be one of them. Before I reduced my carb-intake, I ate bread nearly every day, and often twice a day. The main purpose of bread in my life was to make sandwiches. Yes, I occasionally toasted a slice or two for breakfast, usually coating it with jam but not that demon butter, and every few weeks I might dip a few slices in egg to make French Toast. … [Read more ...]
Cooking top sirloin on the grill
Summer is a great time to be low-carbing. Nothing says low-carb like a big hunk of red meat on an open grill. That's what we ate for dinner last night, and here's how I prepared it. 1. Get yourself a good fire going. The one pictured here was started 15 minutes before; it wouldn't hurt to wait another ten minutes, but I rarely have that much patience. 2. Plunk down a couple juicy steaks. This is top sirloin, about a pound and a half, nicely marbled. The cow it came from wasn't grass-fed, though, which is something to consider when eating large amounts of meat. … [Read more ...]
A basic LCHF breakfast: dairy, berries, and nuts
I don't eat a lot of dairy on my low-carb, high-fat (LCHF) diet, but when I do, it usually takes one of three forms: heavy cream in my coffee, shredded cheese in a recipe or on a salad, or yogurt. Of those forms, cream is the only dairy I ingest on an every day basis. I love freshly brewed coffee with a dollop of rich, organic heavy cream mixed in. (Heavy cream gets almost all of its calories from fat.) As you may have guessed, I'm not lactose-intolerant, and I'm also not a follower of the paleo diet. I would still drink milk if lactose wasn't sugar. But it is sugar, and while I might … [Read more ...]
Baked, broiled or deep-fried: how do you like your variables?
Study: Baked, Broiled — But Not Fried — Fish Is Good for the Heart – TIME Healthland, May 26, 2011. Want a healthier heart? Try adding fish to your diet. But be careful how it's cooked, a new study warns: baked or broiled fish will boost heart health, but fried fish is probably better left uneaten. Heart failure risk lower in women who often eat baked/broiled fish--American Heart Association, Press Release, May 24, 2011. This study showed that the type of fish and cooking method may affect heart failure risk. The researchers found that dark fish (salmon, mackerel and bluefish) were … [Read more ...]
Food facts vs food myths with Dr. Zoe Harcombe
https://www.youtube.com/watch?v=wdznfiWvGq0 … [Read more ...]
Intermittency in diet (LCN 65)
Intermittency: a dietary change-of-pace Low Carb Nugget 65 When it comes to diet, "intermittency" means making frequent, significant changes in how much you eat. You need to throw your body a dietary change up, and not let it adjust to a single continuous level of intake. (Programming note: I won't be releasing an episode of this podcast on Saturday, October 7th. Just two nuggets this week.) … [Read more ...]
Great foods for a low-carb diet (part 2): seeds
Maybe it's a stretch to call seeds "great food." Also, a reader new to low-carbing might get the impression that low-carb is a diet for the birds. That impression would be wrong unless we're talking about birds of prey! Seeds are at least a useful food, packing plenty of nutrition into a tiny space, and I have added a couple of seed products to my diet since going low-carb: sunflower kernels and flax seed meal. As you can see from the above, neither photographs well. Roasted sunflower kernels taste better than they look; flax seed meal, not so much. (Update -- also see "Chia: yet … [Read more ...]
Fiber makes Brussels sprouts low-carb
Brussels sprouts, those cute little mini-cabbages named after a Belgium city, are one of the higher carb vegetables that I regularly eat. One cup of plain cooked Brussels sprouts will set you back about 11 grams of carbohydrates, and 4 grams of protein. All that, and you only get 55 or 56 calories of energy. That means a lot of us will be inclined to eat more than a cup. I probably eat between a cup-and-a-half and two cups at a time. As with other green vegetables, there is little fat naturally present in Brussels sprouts, just eight-tenths of a gram of fat in the one-cup portion. … [Read more ...]
What’s a reasonable weight loss rate?
Week One Report I ended the first week of my Keto Diet Reboot down three pounds. On Monday, September 25, I weighed in at 227.5 pounds. On Sunday, October 1, I weighed 224.6 pounds. So, to be precise, I lost 2.9 pounds. But hold on -- Monday morning to Sunday morning isn't quite a week. It's 144 hours. There are 168 hours in a week. One more full day. … [Read more ...]