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Old 01-02-2017, 10:18 PM   #1
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Home Cooking preferably LCHF Series - share ideas etc

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.
More Singaporeans become fatter. Health Promotion still subscribes to the calorie counting.


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 !]




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

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





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




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
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I diagrammed "Hangry" @FatEmperor @drjasonfung @CaloriesProper @bigfatsurprise @ProfTimNoakes @zoeharcombe @LowCarbRD




A MUST READ !

http://www.tuitnutrition.com/2017/08...t-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...eogenesis.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.

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

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

[IMG]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]


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.
You’ve already mastered the low carb part.
Now, to get the stubborn body fat moving, cut back a bit on fat.

This doesn’t mean you’ll be living on grilled tilapia and steamed broccoli,
or skinless chicken breast over lettuce. 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
.
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 EGGS one of the Best Foods around
in addition to the Fibrous Non-Digestible Vegetables
!

You can SAFELY have 10-20 eggs per DAY without worries on cholesterol etc
the Great Cholesterol Myth already debunked for years and now more and
more evidence that a Low Fat diet is actually bad for us
- see my recent thread
on the latest PURE Study findings as reported in the Lancet too Low-fat diet could kill you, major study shows


Also read this - latest on Cholesterol and Eggs
anybody here got high cholestrol? how and what are u doing to make it go lower?


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

Tᕮᗪ ⚡️ ᑎᗩIᗰᗩᑎ‏ @tednaiman Jul 7
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Protein-Sparing Modified Fast

Basically just lean protein and green veggies (tuna+salad, etc)


Jo‏ @thedietcoach77 Jul 7
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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)

Tᕮᗪ ⚡️ ᑎᗩIᗰᗩᑎ‏ @tednaiman Jul 7
More
This works like crazy

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

↧↧↧↧↧↧↧↧↧↧↧↧↧↧↧↧↧↧

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


https://skylertanner.com/2008/04/20/...crash-dieting/
Protein Sparing Modified Fast: The Hydrogen Bomb Of Safe Crash Dieting

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.

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.
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. This is
how I planned to do it.

1. Eat Good Protein


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.

2. Eat unlimited green veggies

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.

3. Take a multi-vitamin and 6 grams of fish oil each day

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.

4. Constantly remind the over-concerned that you’re not going to die

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.

5. Do this as long as you can stand

The max should be 2 weeks before embarking on a short refeed, 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. 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.


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.

---------------------------------------------------------------------------------------


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


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



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



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

Here is a fancier restaurant-style Crab Avocado Roll


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Last edited by kaypohchee; 14-10-2017 at 11:06 PM..
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Old 01-02-2017, 10:22 PM   #2
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this is bile sai
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Old 01-02-2017, 10:23 PM   #3
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avocado is nice but u ruin it with crab meat. might as well put egg
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Old 01-02-2017, 10:27 PM   #4
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crabstick ish made of starch so......
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Old 01-02-2017, 10:30 PM   #5
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For a change as mostly hv been using avocado in salads - did an avocado cake about a month back too ...





... 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 ....

Last edited by kaypohchee; 01-02-2017 at 10:36 PM..
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Old 01-02-2017, 10:40 PM   #6
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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

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

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


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

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Old 01-02-2017, 10:48 PM   #7
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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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Old 01-02-2017, 10:55 PM   #8
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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.
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Old 01-02-2017, 10:59 PM   #9
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Have yet to eat a properly ripened avocado in Spore. Supermarkets all sell hard green thingies.
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Old 01-02-2017, 11:07 PM   #10
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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 ...

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 ..

Last edited by kaypohchee; 10-02-2017 at 09:34 AM..
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Old 01-02-2017, 11:09 PM   #11
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where to get cheap avocadoes seh
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Old 01-02-2017, 11:22 PM   #12
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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

Last edited by kaypohchee; 01-02-2017 at 11:25 PM..
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Old 01-02-2017, 11:43 PM   #13
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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
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Old 01-02-2017, 11:49 PM   #14
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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
might as well stir-fry then

Tried grilling meat on that thing?
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Old 02-02-2017, 12:01 AM   #15
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