Arriving at my milestone of 24 months soon, I am adopting two modifications. First, as my numbering convention for Observations posts is moving from months to year.month (as in 2.0). Second, my lifestyle of LCHF (Low Carb High Fat/Low Carb Healthy Fat) incorporating nutritional ketosis and intermittent fasting is also changing (gasp).
Goodbye LCHigh/HealthyFat. Hello LCEHF – Low Carb Enough Healthy Fat. Through trial and error I have arrived at LCEHF as the right thing for my body to breakthrough my plateau. I need to lower my plate fat to begin accessing my bodies stored fat again. The fat we eat is plate fat. The fat on my body is, well, stored fat. I need to lower the amount of plate fat I eat so my body will make up the difference by breaking down excess body fat for my metabolic needs.
How to Cut Fat on a Ketogenic or Low Carb Diet (and Why You Might Want To) is a great article by Amy Berger that gave me the inspiration. I love the into to her post: “Reduce fat intake? On a low carb or ketogenic diet? Amy, have you done lost yo’ mind?“. Another good read is The Ketogenic Plate. Awesome graphics below courtesy of Dr. Ted Naimen and Burn Fat Not Sugar.
How am I making LCEFMW – Low Carb Enough Healthy Fat My Way work?
Let’s break it down.
LC – My low carb goal is 25 grams or less of natural carbs per day to achieve and maintain nutritional ketosis.
HF – My healthy fat sources in my diet are primarily butter, coconut oil, olive oil, avocado oil, macadamia nut oil and lard or tallow from pastured animals. I am mindful and use enough rather than buckets and bombs.
EF – I use enough fat to adequately cook and flavor my foods. I limit my consumption of nuts and nut products by saying a temporary goodbye to macadamia, almonds and toasted unsalted Sunnyland Farms (smile). I am also limiting the amount of fats, cheese and coconut milk that I use.
A better way to state this is that I am purposefully eating less of certain foods and I am making recipes that are primarily meat and vegetables. A lot of delicious savory and sweet keto/low carb recipes I like use cheese, cream cheese, almond flour and coconut flour and I am currently not making those.
I discovered a sensitivity to conventional dairy products like heavy cream, half and half and conventional yogurt a while back. When I consume conventional dairy products my knees ache the next day. I have tested this enough times with the same outcome, therefore I use full fat coconut milk in my coffee and limit other dairy to yogurt, kefir and cheese I am able to get from a local farmer.
So what am I eating? Here is the breakdown of what I eat most of the time.
I start the day with coffee with coconut milk or tea. If I am fasting or want to extend an overnight/intermittent fast I have black tea like breakfast blend, chai or Harney and Sons hot cinnamon. A nice green tea like jasmine or instant Yerba Mate are also good for a caffeine boost. If I am still desiring a hot beverage, I may have herbal tea like peppermint, Bengal spice or rooibos.
I may have an addiction to frozen cauliflower rice. I also love zucchini noodles, cabbage, spinach and cucumbers. I discovered that Costco sells frozen brussels sprouts and frozen asparagus in these steam packs that I cook on the stove top. Any non-starchy vegetable is fair game. Trader Joe’s sells a dehydrated broccoli that is awesomely crunchy.
Anything eaten as a sandwich can be a salad by dropping the bread for a salad base. I use a combination of baby mixed greens and a super green blend for my salad base. If I am feeling fancy, I buy arugula separately and add to the mix. My favorite side salad is topping the salad base with hemp seeds, crumbled feta cheese and homemade balsamic dressing. My UnSandwich protein toppings are taco seasoned meat, chunks of canned tuna or salmon, seasoned shredded chicken thighs, seasoned cooked shrimp, chopped boiled eggs, or chopped deli meat on a salad based tossed with homemade balsamic dressing.
My regulars are eggs, ground beef, chicken thighs, ground pork, canned seafood (tuna, salmon, sardines), shrimp, cod, trout, salmon, and shelled crab from Costco (when I am feeling fancy). I have learned to successfully cook (and not over cook) a beef filet at home (smile).
Avocado and raspberries occasionally.
Grey Poupon Dijon mustard (must have to make balsamic vinegar dressing), yellow mustard, chili garlic sauce, sriracha sauce, low carb ketchup, low carb bar-b-que sauce, balsamic vinegar, homemade mayo (if I use it), tamari soy sauce and garlic red pepper miso by South River Miso.
I get good bacteria from homemade, locally sourced or commercial unpasteurized fermented foods. My favorites are sauerkraut, plain full fat kefir, plain full fat yogurt, miso, GT’s Gingerade kombucha (go Costco!) or KeVita Lemon Cayenne kombucha, and my farmer makes some kick butt jalapeno and honey mustard kimchee. If you are looking for ferments with live cultures in the local grocery they would be under refrigeration.
Hemp seeds, cacao powder, unsweetened pickles, Epic brand pork rinds, LorAnn brand caramel flavoring (for my coffee)
Change is good.
More to come…..