Home Cooking preferably LCHF Series - share ideas etc

kaypohchee

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ADDED on Tues 10 Sep 2019

For T2D sufferers not to burn out their pancreas by killing off mitochondria & not clearing Fat from their Fat Cells & bloodstream ie worsening their IR Insulin Resistance
- Must NOT overeat Fat & Protein besides going Low Carb/keto (Prioritize Animal Protein not non-animal protein like protein shakes nor high-fat dairy, Cheese, Heavy whipping cream, nuts, oils, etc (lower protein).]
- read more details at Post #6670
https://forums.hardwarezone.com.sg/122681812-post6670.html

https://youtu.be/Jd8QFD5Ht18



https://youtu.be/Vqf8ZwA0De8





ADDED Thurs 20 June 2019

Dr Jason Fung's brilliant 7-min video - WHY LC & IF for health
https://youtu.be/DmyxEOYEqZQ





ADDED Sun 28 Oct 18 :

LCHF = Low Carb Healthy Fat [NOT High Fat !!!]

No such thing as Keto Macros esp Fats ....
https://youtu.be/8KI5PszYdHo



Confused about macros on keto? Think you have to have a super high fat percentage to get the results you want? Think again. I break it down with some clear examples to set the record straight on why there's really no such thing as "ketogenic macros."


https://www.youtube.com/watch?v=K9yNOBXBxVc


The ‘Personal Fat Threshold’ theory - Amy Berger

Adapt Your Life
Published on 17 Aug 2018
Amy Berger explains how, why and where our bodies store fat and the effect it has on health complications like diabetes and cholesterol.

Ah! Something very important I misspoke about: when I said the fat stored in the liver and pancreas is first in, first out, I meant to say LAST in, first out. Because it’s the most “dangerous” place for it to be stored, it’s the last place the body wants to put it, and the first place it wants to take it out from.


As at end-August 2017 I have had a re-think of this so-called LCHF
- it should rightly be termed simply Low Carb LC and NOT HF High Fat too

- as the Fats (& Proteins) need to be TWEAKED according to your bodily needs
& purposes - Fat Loss OR Weight Maintenance !
- also the term HF leads to so much misinterpretation & misapplication
& opens itself to endless taunting from the insensible die-hard vegans with
vegan propaganda etc

My latest posts reflect this New Thinking - after Page 108 of this thread.

Pls go to this post containing my current Summary of the Low Carb diet
- esp for Fat Loss
- with ALL the included images there
I am not able to include all those images here too in the quoted post below due
to the 8-Images per post limitation.
http://forums.hardwarezone.com.sg/110121313-post375.html


My Consolidated Summarised All-in-One Simple Succinct Post
for a Low Carb Diet
- for BOTH Health Maintenance in terms of good hbA1c & glucose-lipid profile
readings as well as for Fat Loss !


Let me put things into a very simple nutshell here :

How to go Low Carb in LCHF for the purpose of Rapid Fat Loss below

- with some personal New Learning on Proteins that I've recently gotten
too from Dr Ted Naiman's tweets


1st Basic Principle - LCHF for Fat Loss = LC only [Not HF too !]

Naiman%2B2.jpg



For weight loss best is to follow Dr Ted Naiman's simplified "Modified LCHF" ie his MEAL Diet

Tᕮᗪ ⚡️ ᑎᗩIᗰᗩᑎ‏ @tednaiman 17 Sep 2016
More
Did I just invent the simplest and best diet for ultra-rapid fat loss that
the world has ever seen?
MEAL diet


CslpktAVIAAbXwa.jpg



Subtle distinction in LCHF between Fat Loss & Weight Maintenance :

• High fat for MAINTENANCE

• Lower fat better for FAT LOSS

• Target protein AT ALL STAGES

• Limit digestible carbs


DFTZYioUMAAknvA.jpg


Stored Fat = the extra stored fat in your body that you want to burn off
with Less Ingested Fat + Low Carb + Enough Fat [mainly cooking fats &
salad dressing oils only]


Reason for LOW Digestible Carbs (if any) - go for Fibrous Non-Digestible
Carbs instead

Tᕮᗪ ⚡️ ᑎᗩIᗰᗩᑎ‏ @tednaiman 7 Jun 2015
More
I diagrammed "Hangry" @FatEmperor @drjasonfung @CaloriesProper @bigfatsurprise @ProfTimNoakes @zoeharcombe @LowCarbRD

CG9JB9WVIAAxln2.jpg



A MUST READ !

http://www.tuitnutrition.com/2017/08/how-to-cut-fat-on-keto.html


AUGUST 24, 2017

How to Cut Fat on a Ketogenic or Low Carb Diet (and Why You Might Want To)

Reduce fat intake? On a low carb or ketogenic diet?

Amy, have you done lost yo' mind?

You know people use the abbreviation “LCHF,” right? And that means
low carb high fat, right?

... etc ....

Enjoy your food without added fat. Just because you can add butter,
sour cream, mayo, olive oil, and cheese to your food doesn’t mean you have to.
I know I sound like a broken record here, but if you’re using this way of
eating to lose body fat, then you don’t need to add heaps of extra fat in order
to keep your diet at a certain “ketogenic ratio.” In fact, doing this might be
directly contradictory to your goal.
If your steak is already fatty, it
doesn’t need butter melted on top of it. And seriously, don’t underestimate
the power of salt & pepper. They really, truly do make things taste better,
even without any added fat.

EAT ENOUGH PROTEIN. The #1 biggest pitfall I see people getting into
on low carb and ketogenic diets for fat loss is that they eat higher fat at
the expense of inadequate protein. DO NOT DO THIS. If you are trying
to lose body fat, protein is your friend. Like, your best friend. Don’t be afraid
of gluconeogenesis. It is not true that too much protein “turns into sugar.”

This is a total misunderstanding and *******ization of the biochemical
mechanism at work there, and I wrote a very long post (as usual) about
it here.http://www.tuitnutrition.com/2017/07/gluconeogenesis.html
How much protein should you be eating? Probably more than you are.


I’m gonna borrow from Dr. Ted Naiman again, because he is that good at
explaining things simply and clearly.


Tᕮᗪ ⚡️ ᑎᗩIᗰᗩᑎ @tednaiman
What diet plan has the very highest protein and lowest carbs of all?

POST-BARIATRIC SURGERY DIET.

****************** ****************** ************************************

****************** ****************** ******************

https://pbs.twimg.com/media/DBYYbc3UMAQfUcQ.jpg[IMG]

[IMG]https://pbs.twimg.com/media/DBYYbc2UMAEbtZ5.jpg[IMG]

[IMG]https://pbs.twimg.com/media/DBYYbc1UwAAOHnp.jpg[IMG]

[IMG]https://pbs.twimg.com/media/DBYYbc2UIAAZtzC.jpg[IMG]


[B][COLOR="red"]If you’re aiming for fat loss, think higher protein, lower carb,
and lower fat. Not only is this a post-bariatric surgery diet intended to help
people lose fat and keep it off, but it’s also an approximation of the diet
bodybuilders use to lean out.[/COLOR] You’ve already mastered the low carb part.
Now, to get the stubborn body fat moving, cut back a bit on fat. [/B]
This doesn’t mean you’ll be living on grilled tilapia and steamed broccoli,
or skinless chicken breast over lettuce. [B]I don’t mean for this post to
make anyone afraid of eating fat. Fat is delicious and yummy and good for us.
What I’m trying to say is, when you’re looking for fat loss, the percentage
of calories you’re getting from fat will be high, but only some of that will come
from dietary fat. The rest of it will come from your own body’s stored fat[/B].
You will be able to increase the amount of dietary fat you consume as you
get closer to your goal weight and there is less stored fat for your body to
draw upon. And when you get to the point where you are trying to maintain
weight (not lose any more), you might be able to eat even more.


This style of LC Eating doesn't have to cost a bomb or an arm and leg too
as you could simply focus on cheap [B]EGGS[/B] one of the Best Foods around [B]
in addition to the Fibrous Non-Digestible Vegetables[/B] !

You can SAFELY have 10-20 eggs per DAY without worries on cholesterol etc
the Great Cholesterol Myth already debunked for years and [B]now more and
more evidence that a Low Fat diet is actually bad for us[/B] - see my recent thread
on the latest PURE Study findings as reported in the Lancet too [URL="http://forums.hardwarezone.com.sg/eat-drink-man-woman-16/low-fat-diet-could-kill-you-major-study-shows-5683147.html"]http://forums.hardwarezone.com.sg/eat-drink-man-woman-16/low-fat-diet-could-kill-you-major-study-shows-5683147.html[/URL]


Also read this - [B]latest on Cholesterol and Eggs[/B]
[URL="http://forums.hardwarezone.com.sg/eat-drink-man-woman-16/anybody-here-got-high-cholestrol-how-what-u-doing-make-go-lower-5609992-22.html#post110117871"]http://forums.hardwarezone.com.sg/eat-drink-man-woman-16/anybody-here-got-high-cholestrol-how-what-u-doing-make-go-lower-5609992-22.html#post110117871[/URL]


**************************************************************

Tᕮᗪ ⚡️ ᑎᗩIᗰᗩᑎ‏ @tednaiman Jul 7
More
[COLOR="Red"][B]Protein-Sparing Modified Fast[/B][/COLOR]

[B]Basically just lean protein and green veggies (tuna+salad, etc)[/B]


Jo‏ @thedietcoach77 Jul 7
More
[B]Actually my neighbour did similar to this and it was one of most dramatic
weight losses I've ever seen. From really obese to proper slim and
she said she wasn't hungry on it. That is key (imo)
[/B]
Tᕮᗪ ⚡️ ᑎᗩIᗰᗩᑎ‏ @tednaiman Jul 7
More
This works like crazy

Tᕮᗪ ⚡️ ᑎᗩIᗰᗩᑎ‏ @tednaiman Jul 7
More
[B]Yes. This is really what powers this incredibly successful diet.[/B]

↧↧↧↧↧↧↧↧↧↧↧↧↧↧↧↧↧↧

This image has been resized.Click to view original image
[IMG]https://pbs.twimg.com/media/DEI8BDNVoAIE5Ds.jpg[IMG]


[URL="https://skylertanner.com/2008/04/20/...crash-dieting/"]https://skylertanner.com/2008/04/20/...crash-dieting/[/URL]
[Quote]
[B]Protein Sparing Modified Fast: The Hydrogen Bomb Of Safe Crash Dieting
[/B]
april 20, 2008 by skyler tanner, posted in uncategorized

I was 20 years old the first time I went on a diet. After years of being the
skinny kid and taking up weight training, I bulked up to my highest weight
and largest waist ever. 12 weeks after starting my diet I was 20lbs lighter
and 5 inches slimmer; thus began my black box dieting adventures.
Two weeks ago, I embarked on what is widely considered the extreme
smart bomb of the diet world: the protein sparing modified fast.

[B]A protein sparing modified fast (psmf) is essentially the most scientific
“crash diet” available, allowing the loss of 4 to 7 pounds of fat and 10 to
20 lbs of weight in 2 weeks time. [/B]For me, I wanted to try this
before I visited my girlfriend in Ecuador as a means of being extra impressive.
I also had a couple pounds of fat to lose coming out of 6 week cyclic gaining
phase, so I was mentally, physically, and hormonally ready to go. [B]This is
how I planned to do it.

1. Eat Good Protein[/B]

Duh. Eat 1.25 grams of protein per pound of lean body mass (lbm) on
non-workout days. Consume 2 grams of protein per pound of lbm on
workout days. Protein sources include lean meats and milk protein isolate
protein powder. Keep it simple.

[B]2. Eat unlimited green veggies[/B]

They’re mostly fiber to begin with, which will increase satiety and keep
you regular. I was mixing spinach into my protein shakes, which worked
quite well. You’ll also gain a taste for veggies, which is part of the
reprogramming aspect of the diet.

[B]3. Take a multi-vitamin and 6 grams of fish oil each day[/B]

Essential fatty acids found in fish oil are, well, essential. Your body can’t make
them so you must obtain them from diet. The multi just covers nutritional bases.

[B]4. Constantly remind the over-concerned that you’re not going to die
[/B]
All of the food you’re taking in is nutrient dense and/or biologically active, as
opposed to the collagen protein used in the Last Chance Diet. This combined
with the vitamins and minerals from supplementation will keep you right as rain.

[B]5. Do this as long as you can stand[/B]

[B]The max should be 2 weeks before embarking on a short refeed,[/B] but
leaner individuals might find themselves returning to modified eating habits sooner.

This meant that on a normal day, I was taking in between 950 and 1400 kcal.
While this might sound crazy, think about how many people have given their
body less calories and nutrients when embarking on really dangerous ****
like the master cleanse. [B]This PSMF covers all of the nutritional bases while
also attempting to reset your taste preferences. When starting any sort of
effort to get lean, seeing results up front goes a long way toward compliance
and motivation.[/B]

[B]What were my results? I managed the stay on the diet 6 days before
needing a 5 hour refeed. After which, I spent 3 more days on the diet before
another 5 hour refeed. After a few days of my regular paleo-ish eating habits,
I weighed in 5lbs lighter than when I started. While I was up to 9lbs lighter
during the diet, the weight regained was water and glycogen. I’ve since returned
to a cyclic, paleo-based style of eating, using some of the methods discussed in
my post-workout nutrition post.

[/B][/quote]

Fresh Edit on 28 April 2018 following the 14 Oct 2017 Edit above
- to include these 3 YT Videos

[B]Powerful fresh insights on 'Nutritional Ketosis'[/B] - altho' some ideas still rather 'controversial' such as Phinney's negative views on FASTING which seem to be very well-accepted by others such as Dr Jason Fung - can join his FB Group at [URL="https://www.facebook.com/groups/obesitycodenetwork/"]https://www.facebook.com/groups/obesitycodenetwork/[/URL]

[URL="https://blog.virtahealth.com/dr-stephen-phinney-ketosis-ketogenic-diets/"]https://blog.virtahealth.com/dr-stephen-phinney-ketosis-ketogenic-diets/[/URL]

Dr. Stephen Phinney put together [B]a three-part video series on ketogenic diets and nutritional ketosis[/B]. You’ll learn the nutrition science behind ketosis, what the research shows regarding its safety and benefits (including if and when you should obtain medical supervision), and how to troubleshoot your eating plan to optimize your ketogenic diet.

[B]Dr. Stephen Phinney on Nutritional Ketosis and Ketogenic Diets[/B]

Stephen Phinney, MD, Ph.D, explains the science of nutritional ketosis, a natural metabolic state in which your body is fueled mainly by fats and ketones, instead of carbohydrates (glucose).

[YOUTUBE]1IEuhp8RFMU[/YOUTUBE]


[B]Dr. Stephen Phinney on the Safety and Benefits of a Ketogenic Diet[/B]

Stephen Phinney, MD, Ph.D, explains the benefits of a ketogenic diet and the research on the safety of this dietary approach.

[YOUTUBE]CHJmqhMzKtE[/YOUTUBE]


[B]Dr. Stephen Phinney on Problem Solving a Ketogenic Diet[/B]

Are your ketones consistently low? Have a headache? Having trouble figuring out your macros? Stephen Phinney, MD, Ph.D, explains 5 common mistakes people make on a ketogenic diet—and how to fix them.

[YOUTUBE]k0NE8WEH44A[/YOUTUBE]

---------------------------------------------------------------------------------------
[B]ORIGINAL 1st Feb 2017 POST :[/B]

Today's LCHF item is a [B]no rice sushi roll Alaskan Avocado Roll with crab stick instead of sushi-grade salmon[/B] as didn't hv that
Ingredients are simply one avocado thinly sliced used to wrap the crab stick
Arrange avocado strips on cling film for rolling
[IMG]http://i.imgur.com/AhkszbCl.jpg

Search YouTube video Alaskan Avocado Roll for the step by step ...


Lzaa7UCl.jpg

then leave roll in fridge for at least 1 hour to firm up before slicing ....
QlzwcTwl.jpg


x4jjiSsl.jpg

Instead of a Raspberry Sauce I used a Mirin-Sesame-Mustard-Lemon based one instead ....

Here is a fancier restaurant-style Crab Avocado Roll


Sent from EARTH using GAGT
 
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vbhelper

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avocado is nice but u ruin it with crab meat. might as well put egg
 

kaypohchee

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For a change as mostly hv been using avocado in salads - did an avocado cake about a month back too ...
abtfKi9l.jpg

dNWLDSsl.jpg

zhIJlSyl.jpg



... recent focus on crab sticks as friend was telling me to use that (or scallops or prawn) with mango n mayo/yoghurt in baked Spring Rolls ....
 
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sinkiedk

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Today's LCHF item is a no rice sushi roll Alaskan Avocado Roll with crab stick instead of sushi-grade salmon as didn't hv that
Ingredients are simply one avocado thinly sliced used to wrap the crab stick
Arrange avocado strips on cling film for rolling
AhkszbCl.jpg

Search YouTube video Alaskan Avocado Roll for step by step ...
Lzaa7UCl.jpg

then leave roll in fridge for at least 1 hour to firm up before slicing ....
QlzwcTwl.jpg

x4jjiSsl.jpg

Instead of a Raspberry Sauce used a Mirin-Sesame-Mustard-Lemon based one instead ....

Sent from EARTH using GAGT
wa bro, how much did you spend on that amount avocado? sibei shiomg leh

Sent from underneath my smelly blanket with duck prints using GAGT
 

kaypohchee

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Only ONE medium-small avocado used there as the trick is to cut the slices very THINly n overlapping with connecting mid layers for easy wrapping/rolling with the cling wrap - roll tightly then unroll n roll on further etc see the video ...
It costs maybe $1.50 or so ??
 
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miraxx

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If you have an oven, grill or bake fish, chicken.

I love grilled/roasted peppers,(also can do courgette, squash) - damn fast and tasty. Just spay with oil, salt lightly (optional) and grill. The veg can be eaten on its own or with meat.

Crabsticks are awful, if you dont mind me saying. Fake, poorly processed stuff.
 

miraxx

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Have yet to eat a properly ripened avocado in Spore. Supermarkets all sell hard green thingies.
 

kaypohchee

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Well if got plenty of $$ can go for real crab meat instead of the fake crab .....

TIP : Got this corner stall under tent just outside OG at old Peoples Park Complex that sells/sold fast-ripening avocados cheap - 8 for only $5 !!!
You may also be able to find avocado offers at your neighbourhood grocery/supermarket or Giant, CS or NTUC at certain times


Just leave your unripe avocados OUTSIDE n not in fridge n can be eaten in 2 days or so once a bit soft to the touch with some purplish darkened portion ...

I will usually select the greener ones to be kept in fridge as can't possibly eat them up in short time frame ...
I3vd6tml.jpg

Just a pile of just some of the avocado seeds - avocados eaten since started going on (and off during Xmas Baking etc,) and on - LCHF since last Sep - Avocados n Coconut Oil n Bacon high in fats ...
Read that the seeds are good too so kept most of the seeds ..
 
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kaypohchee

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Have yet to eat a properly ripened avocado in Spore. Supermarkets all sell hard green thingies.
Will go on offer at NTUC CS/Giant once they ripen to purplish stage or special PP stalls
For me I prefer to get the green ones so can be kept inside fridge until I am ready to eat one instead of getting the purplish ripened ones which spoil easily
 
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kaypohchee

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If you have an oven, grill or bake fish, chicken.

I love grilled/roasted peppers,(also can do courgette, squash) - damn fast and tasty. Just spay with oil, salt lightly (optional) and grill. The veg can be eaten on its own or with meat.

Crabsticks are awful, if you dont mind me saying. Fake, poorly processed stuff.
See my 1 n only time roasting cauliflower etc on my George Forman grill (white elephant) which my mother has kept away as took up kitchen counter space
r5vtEs9l.jpg
 

miraxx

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See my 1 n only time roasting cauliflower etc on my George Forman grill (white elephant) which my mother has kept away as took up kitchen counter space
r5vtEs9l.jpg

might as well stir-fry then :s13:

Tried grilling meat on that thing?
 

kaypohchee

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Yes - tried doing steak ages ago .. long time back bought the grill for that purpose as trying protein based Atkins Diet then. ..
I will be busy cooking the veg filling tonight for Spring Rolls (Not LCHF I know...) Yes I like to do some cooking in the cool of the night (jobless=incomeless as belong to the Wrong Over40AgeGroup Retrenched PME)
already cut onions, carrots, cabbage etc ....before dinner in late afternoon
Mom didn't get me the turnip nor mushrooms from the market so will do without ....
Will hv to buy mango n prawn for another type Spring Roll or Wrap
Didn't like the Viet Rice Paper Rolls tonight as TOO sticky to the fingers ....
So many recipes to try out .

7I9ox4Kl.jpg

EqoluTAl.jpg

NxNKJYJl.jpg

OzV685wl.jpg


 
Last edited:

miraxx

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Yes - tried doing steak ages ago .. long time back bought the grill for that purpose as trying protein based Atkins Diet then. ..
I will be busy cooking the veg filling tonight for Spring Rolls (Not LCHF I know...) Yes I like to do some cooking in the cool of the night (jobless=incomeless as belong to the Wrong Over40AgeGroup Retrenched PME)
already cut onions, carrots, cabbage etc ....before dinner in late afternoon
Mom didn't get me the turnip nor mushrooms from the market so will do without ....
Will hv to buy mango n prawn for another type Spring Roll or Wrap
Didn't like the Viet Rice Paper Rolls tonight as TOO sticky to the fingers ....
So many recipes to try out .

7I9ox4Kl.jpg

EqoluTAl.jpg

NxNKJYJl.jpg

OzV685wl.jpg

Are you trying a LCHF diet without any meat?

Btw, you are dedicated. Unless i had guests, I would never go to so much trouble for just some rolls. Just eat my veg raw, stirfry quickly or pop into oven. Dips are yoghurt favoured with mint/lemonjuice, a good balsamic vinegar or just soya sauce with cut chillies.
 

kaypohchee

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Yes I used to stay away from crab sticks too like the plague until my friend's suggestion with mango spring rolls n until I used up the balance flavoured fried chewy crabstick mom had bought n was thinking of throwing away in my pre-CNY Crab Cream Cheese Korokke or Jap potato croquettes done with veg + with veg/corned beef too .... the corned beef used in my Columbian Beef Empanadas too (see Baking Thread) baked in cheapo halogen oven
faQ3SXvl.jpg

LiEDOosl.jpg





 
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