CategoryReal Food

Low Carb for Beginners

Another terrific resource from Dr Andreas Eenfeldt and the Diet Doctor website (dietdoctor.com).

The Low Carb for Beginners guide (PDF) is available on their website at this link. It is an excellent overview of how to do a low carb diet, including a list of foods to include and those to avoid.

A Guide to Dietary Fat

Olive OilDietary fat has been vilified for decades, but we now know that eating fat is not what makes us fat, and for many people a low carb / high fat (LCHF) diet is very effective for weight loss, T2 diabetes, improved HDL and triglyceride levels, blood pressure, and other metabolic health markers.

But which fats? Saturated, monounsaturated, polyunsaturated, trans fats — what do these categories mean, which ones are the most beneficial, and what are some good healthy fat sources? Which ones are stable at high temperatures and work well for cooking? What kinds of harmful fats should we avoid?

The tweet below from DietDoctor.com’s Andreas Eenfeldt alerted me to a great resource on fat at Michael Joseph’s Nutrition Advance website. See the article here to gain a better understanding of it and how best to incorporate it into a healthy diet.

Also see the graphic in an earlier post, Fats & oils.

Eggs

Couple tweets from cardiovascular research scientist and fellow egg fan Dr James DiNicolantonio.

More about the health benefits of eggs at the Authority Nutrition website.

Fats & oils

Nice resource from cardiovascular research scientist Dr James DiNicolantonio.

Source: his tweet.

Fats & oils

Another good one from Dr D.

Fats

Breakfast: Eggs & pico de gallo

This morning’s low carb breakfast: four eggs fried in butter, topped with pico de gallo (tomatoes, onions, cilantro, jalapeño peppers). Eggs are so great.

Eggs & pico de gallo

Why we eat butter

People have been eating butter for a long time. It did not make us fat or sick.

Drop the fake food, vegetable oils, sugars, starches, refined carbs — eat real food.

1917 Diabetes Cookbook

In 1917 Rebecca Oppenheimer published “Diabetic cookery; recipes and menus” which described what was already known about the optimal diet for diabetics — more butter, olive oil, meats, cheeses, eggs, and healthy fats (low in carbohydrates), and less sugar, starch, bread, pasta, and other foods that raise blood sugar (due to high carbohydrate content).

This is essentially a low carb / high fat (LCHF) diet, which not only helps diabetics to reduce their blood glucose, but is also effective for weight loss and other metabolic conditions.

The book can be found online at Archive.org and you can download it in PDF format here.

Here are pages 12 and 13 from the book.

Diabetic Cookery

Breakfast: Bacon, egg, spinach, cheese, tomato

This morning’s low carb breakfast: bacon, egg, spinach (sautéed in Kerrygold butter and garlic), cheese, tomatoes, sour cream.

Breakfast

Dinner: Roast, broccoli, mashed cauliflower “potatoes”

Today’s dinner: beef roast (slow cooked in crock pot), steamed broccoli, mashed cauliflower “potatoes” and fresh tomatoes. The cauliflower is a nice low carb replacement for starchy potatoes. The recipe:

Ingredients

  • 1 head of cauliflower
  • 3 tbsp butter
  • 1 tbsp heavy cream or milk

Directions

  • Add cauliflower to a food processor. Pulse until the cauliflower is the consistency of mashed potatoes (this may need to be done in batches). Do not add water.
  • Place cauliflower in a microwave safe dish. Cook on high power for 5 minutes, stirring halfway through.
  • Add butter and cream and mix with the cooked cauliflower.
  • Serve with extra butter or gravy.

Roast Cauliflower Broccoli

Dinner: brisket, salad, brussels sprouts

Last night’s low carb dinner — brisket, green salad with olive oil, brussels sprouts with plenty of Kerrygold butter. Fantastic.

brisket-salad-dinner