Grams of Carbohydrates and Fats Allowed in Weight Loss Meals

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Basically, in my understanding, when you’re eating a high healthy fats meal, you have to keep carbohydrates to nearly zero. When you’re eating a moderate carbohydrate meal, you need to keep the fats to nearly zero.

Here’s a chart to help you:

Grams of

Healthy Fat Meal

Moderate Carbohydrate Meal

Nonfat, Carbohydrate-Free Meal

Carbohydrates

5-6

Up to 45

As close to 0 as possible

Fat

Limitless?

4-7

As close to 0 as possible

Nonfat, Low-Carb Chocolate Chip Cookies

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Ingredients Grams of Carbohydrate Grams of Fat
Dry Ingredients
1 cup oat flour (You could substitute flax or spelt.) 58.5 0
1 t baking powder 1.2 0
½ t soda 0 0
½ t salt 0 0
½ t cinnamon 0 0
2 T peanut butter 6 16
1 c xylitol 48* 0
Wet Ingredients
1 T molasses 15 0
2 T egg white 0 0
¼ cup applesauce 7 0
½ tsp vanilla 0 0
2 cups quinoa flakes 218 0
.25 cup semisweet chocolate** 41.3 0
.25 cup baking chocolate 8 14
Instructions:Mix dry ingredients and wet ingredients separately. Combine. Drop by rounded teaspoon onto lightly greased cookie sheet. Bake at 350 degrees for 10-12’. Makes 30 cookies
Total carbs and fats in entire recipe 403 30
Total divided by 30 cookies 13.43 1.2
Number of grams of carbohydrates and fats allowed in a single THM snack 45 4-9

*There are 4 grams of carbohydrates / tsp in NOW brand.

**Please Note: I have also made this recipe with unsweetened baking chocolate. Doing so cuts the refined sugar to zero and reduces the carbs considerably.

Low Carb Cloud Bread

Blk & Wh James on Beach

For your protein-based, healthy fat meals there’s very little grain or bread allowed, so I searched the internet and found this recipe for bread made largely of whole eggs. The recipe takes a bit of extra time and effort, since you have to whip the egg yolks and whites separately, bake; then store the bread rounds in plastic bags overnight, but this is now my favorite low-carb bread recipe. I think in the future I’ll experiment with adding some psyllium husk, ground flax seed, or glucommanan. Enjoy!

Cloud Bread

3 eggs, separated
3 tablespoons whole milk cottage cheese or 3 tablespoons cream cheese
1/4 teaspoon cream of tartar
1 gram of xylitol or other sweetener

Directions:
1. Preheat oven to 300 degrees.
2. Separate the eggs very carefully, there must be no yolk in the white.
3. In one bowl, mix together the egg yolks, the 3 T. of Cottage Cheese OR Cream Cheese and the one packet of Sweetener until smooth.
4. In the other bowl add 1/4 teaspoon of Cream of Tartar to the whites and beat the whites on high speed until they are fluffy and form nice peaks.
5. Very carefully fold the egg yolk mixture into the egg whites until mixed, but try and not break down the fluffiness of the egg whites too much.
6. Spray two cookie sheets with fat-free cooking spray.
7. With a large spoon, “scoop” the mixture into 10 even rounds on the sheets (about the size of the top-half of the McDonalds hamburger bun; roughly 3/4 inch thick and 4 to 5 inches across).
8. Bake on the middle rack. Here is when you have to watch them, because the cooking time the same on any two batches. It is somewhere around 1/2 hour, but it could be less or more. You just need to watch them until them become nice and golden brown like a pancake.
9. Remove from the pans and cool on a rack or cutting board.
10. While warm they are crumbly and similar to cooked meringue – but don’t let this fool you! Once completely cool, seal them in a ziplock storage baggie or a tupperware overnight. They will totally change their consistency, to something much more like bread – a softer texture that is nice and chewy. If you do not like softer chewy bread, then eat them as they are, nice and crisp.

I even added some pecans, cinnamon, and xylitol to a couple of rounds and enjoyed what was very similar to a cinnamon roll.

Copied from http://www.food.com/recipe/carb-free-cloud-bread-411501

Starchy, High-Carb Vegetables vs. Non-Starchy, Low-Carb Vegetables Chart

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Because the starchy (high carbohydrate) vs. non-starchy (low carbohydrate) vegetables are so important to keep separate in the my low-carb/nonfat and healthy fats diet, I came up with yet another chart to help me keep them straight.

Here’s a recap: low-carb/nonfat meals can contain either starchy or non-starchy vegetables (although the starchy, high-carb vegetables must still be limited). Nonfat/no-starchy carbs meals and high healthy fat meals cannot contain starchy, high-carb vegetables, unless they’re strictly limited and there are no other starches or grains in the meal.

Non-Starchy Vegetables1

Starchy vegetables2

  • Amaranth or Chinese spinach
  • Artichoke
  • Artichoke hearts
  • Asparagus
  • Baby corn
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Broccoli
  • Brussels sprouts
  • Cabbage (green, bok choy, Chinese)
  • Carrots
  • Cauliflower
  • Celery
  • Chayote
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Hearts of palm
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts
  • Yard-long beans
  • Beans (dried)
  • Beets
  • Carrots
  • Corn
  • Parsnips
  • Peas
  • Potatoes
  • Pumpkin
  • Squash, winter
  • Sweet potatoes
  • Turnips
  • Yams
  • Parsnips
  • Plantain
  • Taro
1 Copied from http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/non-starchy-vegetables.html 2 Copied from http://www.md-health.com/Starchy-Vegetables.html

Lowfat Pumpkin Pie Recipe

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Okay, so I’m not a chef, so let me make that clear from the get-go. Also, I have been off of refined sugars for almost 8 months now (with a few innocuous weekly cheats now and then), so my sweet tooth is significantly diminished. I say this as a caveat, because I think this pie is deliciously sweet, whereas someone who’s used to eating sugar may think my recipe is pretty bland.

Lowfat Pumpkin Pie

1-1.5 cups nut/seed milk (almond or hemp)

1 T egg white

½ tsp glucommanan powder

1 tsp vanilla

2 cups mashed pumpkin

½ c nut flour

2 tsp baking powder

1/3 cup xylitol

¼ tsp ginger

1 tsp cinnamon

½ tsp nutmeg

¼ tsp ground cloves

½ tsp salt

  1. Preheat oven to 350. Spray 9” deep pie pan with cooking spray.
  2. Put 1st 5 ingredients in blender. Add pumpkin. Add other ingredients and blend on high for 2 minutes.
  3. Pour into pie pan and bake 60 minutes.
  4. Remove from oven. Cool. Chill. Top with Reddi Wip.

The Australian Meat Craze: Aussies are Way Ahead of Americans

reprinted from an article I wrote on September 23, 2012

“…a crispy, fatty wonderland of tasty, tasty textures of flavors, all there to be discovered.” If this sounds like a quote from Anthony Bourdain, you’re right. In one of his No Reservations shows, Bourdain took a trip to Australia to chow down on hunks of beef, lamb and pork. Viewers had the opportunity to witness a surprising cultural sea change from Australia’s bland and tasteless to the brand new world of savory and succulent marbled meats, crispy skins, and oily fat drippings. Gone are the days of low fat, lean, and boring; Australians are crazy for woodfired Argentine meats, like those offered at Porteño’s in Sydney. The natives want real meat loaded with fat—and they eat a lot of it. And what about side dishes of vegetables? Even their Brussels sprouts are deep fried, making them far more flavorful than the average veggie.
Host Anthony Bourdain didn’t go into the health reasoning behind this dramatic evolution, but it certainly makes me ask the following questions: Are Aussies worried about gaining weight now that they’re eating all that fat? Are they gaining weight? Are they increasing their meat consumption in an attempt to up their protein intake? Are they healthier as a result? Are they stronger?
This brings to mind the “Dukan Diet,” you know the one where you eat more meat to lose weight. Rumor has it that both Kate Middleton and her mother were on the diet to lose weight for the big royal wedding.  The diet is high in lean meat proteins like beef, veal, rabbit, chicken, turkey, ham, veal, fish, and shellfish. It’s also high in eggs and lowfat dairy products.
Unfortunately, Aussies, like Americans, are facing their own overweight crisis. Perhaps now that this new high meat protein diet is in vogue, Aussies will start slimming down again. But what about all the meat fat their eating? According to Sally Fallon followers, eating all that high meat protein with the fat should trim their waistlines back to normal and keep them there.
So bring out the juicy cuts of organic grilled beef dripping with crispy fat! Such a wildly delicious way to lose weight and keep fit is certainly tempting to me! I’m boiling some all natural, grass fed beef ribs as we speak.
Fire up the barbie, mate!
Sources:
Anthony Bourdain’s No Reservations “Sydney Education: Fresh seafood; charcuterie; Australian Barbie” episode, aired Sunday, September 23, 2012 on the Travel Channel.