Breakfast Tuesday 5/30/2017

Today’s breakfast. 2 eggs, 2 egg whites, 2 oz ranchero sauce, 1 oz greek yogurt and 4 oz blueberries. Plus vitamins and espresso. 

So….  I need to change things up to see some results. I have been doing some light reading on paleo, keto and intermittent fasting diets and like what I am reading. 

This week I am going to start “counting” calories and macros. I will try to limit calories to a realistic amount, such as 1700 calories per day. I will be trying to stick to a carb-protein- fat ratio of something like 20%-30%-50% (or less on carb). And I am going to try to limit the hours of the day that I eat to about a 7-8 hour window with a fast of 16-17 hours (generally midweek) with a possible longer fast on weekends. 

And I am still very concerned with nutrient density and overall food quality so I am reading this book to get started. I will also be researching more on the set point theory and how others overcome it. Any pointers are appreciated! 

Considering a change 

There is still confusion I have about the AH diet, and all other low carb, high fat diets. 

Let us assume:

  • Eating in the right macro proportions (fat, protein and carbs) promotes the body to burn fat for energy instead of sugar/carbs
  • Eliminating most sugars and carbs from ones diet eliminates cravings and promotes satiety on fewer calories 
  • Calories in – calories out doesn’t work because the body rebels by lowering metabolism and increasing hunger to maintain the set point.

Does weight loss come due to a net reduction of calories? Or because eating in this way promotes fat burning? Or both? I am confused. I have lost zero weight and think I am eating the right food, but too much.

Chicken Salad Modifications 

One of my very favorite recipes in Always Hungry book is the chicken salad. I have made it a few times and have experimented with minor modifications each time (mostly to save time) and I will share my dos and don’ts here.

DO:  make your chicken in the slow cooker the day before. It reduces the need for chopping, the meat taste and texture are better for chicken salad, and it’s just so dang easy.

DON’T:  skip toasting the walnuts. Not sure why but the depth of flavor is lacking without toasting.

DO: make the mayo from the recipe in the book. Most mayo has sugar. I recently got my hands on some sugar free mayo (after a ton of research) but the flavor in the chicken salad just isn’t right. I thought the jar mayo would help me save time but now I am spoiled with home made. 

DON’T: use strongly flavored or bitter green lettuce like kale as the base. It’s much better with mild flavors like romaine or butter lettuce. 

DO: use purple or red rather than green grapes. The flavor is slightly better and they bring a little color to the salad.