What are the five basic steps of weight loss and what to do about desserts

Fresh berries for keto, low carb weight loss.

STEP 1: REDUCE YOUR CONSUMPTION OF ADDED SUGARS

WHAT TO DO ABOUT DESSERTS

Most desserts are easily identified and eliminated from your diet.

Desserts are mostly sugar with complimentary flavours added.

Examples include cake, cookies, puddings, pies, mousses, ice cream, sorbets, candy and candy bars.

So, what can you do about dessert?

Follow traditional societies by:

  • Have fresh, seasonal fruits, locally grown, with whipped cream
  • Have a small plate of nuts and cheeses
  • Dark chocolate with more than 70 percent cacao is a healthy treat

Chocolate is made from cocoa beans and does not naturally contain sugar. (However, most milk chocolate does contain large amounts of sugar.) Dark and semisweet chocolate contain less sugar than milk or white varieties.

Dark chocolate also contains significant amounts of fiber and anti-oxidants such as polyphenols and flavanols.

Studies on dark chocolate consumption indicate that it may help reduce blood pressure, insulin resistance and heart disease. Most milk chocolates are little more than candies with not enough cacao to offer benefit.

Chocolate that is at least 70% cacoa offers health benefits and contains very little sugar.

Nuts, in moderation, are another good choice for an after-dinner indulgence.

Most nuts are full of healthful, monounsaturated fats, have little or no carbohydrates and also contain fibre.

Macadamia, walnuts and cashews can all be enjoyed. Many studies show an association between increased nut consumption and better health, including reducing heart disease and diabetes.

Pistachio nuts, high in the antioxidant gamma-tocopherol and minerals such as manganese, magnesium, calcium and selenium, are widely enjoyed in the Mediterranean diet. A recent Spanish study found that adding 100 pistachio nuts to one’s daily diet, improved fasting glucose, insulin resistance and insulin levels.

Dessert is not to be taken every day and should be an occasional indulgence only.

If your goal is weight loss, your first major step is to severely restrict sugar.

REFERENCE:

The Obesity Code by Dr. Jason Fung

Cook something – Roast Chicken

Banting staple roast chicken recipe

Quantities given are for 4 servings

Make a point of sourcing organic chickens rather than free-range for this Banting staple. Although free-range birds are not penned, they are still fed hormones.

Ingredients

1 head garlic
1 tbsp dried thyme
1 tbsp dried parsley
1 tbsp dried oregano
4 tbsp melted butter
1 medium white onion (quartered)
1 whole chicken
2 large lemons (quartered)
1 handful fresh thyme
2 medium red onion (quartered)

Method

  1. Preheat your oven to 200°C.
  2. Cut the garlic in half vertically through the middle.
  3. Peel the cloves off one half of the garlic and place them in a pestle and mortar with the dried herbs and the melted butter.
  4. Mash together with some seasoning to make a paste.
  5. Rub the chicken all over with the paste and season well with salt and pepper.
  6. Place the quarters of one onion and a lemon in the cavity of the chicken with some of the fresh thyme.
  7. Place the remaining ingredients into a roasting tray and place the chicken on top.
  8. With a piece of string, tie the legs together to keep the aromatics in the cavity (the most basic form of trussing).
  9. Roast for 70 to 85 minutes, depending on the size of your chicken. Check to see if the chicken is cooked by sticking a skewer into the thickest part of the leg – the juices should run clear. If not, return it to the oven for another 10 minutes and check again.

Cook’s Tip

If you roast it properly, not only do you get some good fat in the tray for later use, and obviously heaps of protein, but more importantly, once you’ve finished carving you can bang that carcass straight into water to make a broth.

 

Cook Something – Saag Paneer

Serves two and takes 25 minutes to prepare.

Ingredients

  • 150 g spinach (chopped)
  • 60 g paneer (cut into 1.5cm cubes)
  • ¹⁄₂ tsp tumeric
  • ¹⁄₄ tsp cayenne pepper
  • ¹⁄₄ tsp salt
  • 2¹⁄₂ tbsp extra virgin olive oil
  • ¹⁄₂ medium onion (finely chopped)
  • ¹⁄₂ tbsp ginger (minced)
  • 2 cloves garlic (minced)
  • ¹⁄₂ whole green chilli (finely chopped)
  • ¹⁄₄ tsp garam masala
  • 1 tsp ground coriander
  • ¹⁄₂ tsp ground cumin
  • ¹⁄₄ cup plain yoghurt
  • ¹⁄₂ pinch salt and pepper

Method

  1. In a large pan, get the olive oil up to a medium heat and add the onions, gingergarlic and chilli and saute for 10 minutes until well caramelised.
  2. Now, add the garam masala, coriander and cumin and cook for about 5 minutes.
  3. Then, add the spinach and stir well, tossing to coat the leaves in the spices
  4. Once mixed, add half a cup of water and cook uncovered until the water has completely reduced.
  5. Remove the mix from the heat and stir in the yogurt, 1 tbsp at a time.
  6. Finally, add in the paneer, season to taste with salt and pepper and mix gently on a low heat until serving. If it gets too hot, the yoghurt will split so be careful.

Reference:

Real Meal Revolution

Cook something – Keto Almond & poppy seed bread

Keto low carb almond and poppy seed bread.

I’ve baked many different low carb breads but this one is the quickest and easiest to make. 

Almond and poppy seed bread

It has 5.3 grams carbohydrate per slice.

It keeps well in the fridge. Or separate the slices with baking paper and freeze them in a plastic bag or container.

These breads all taste much better toasted than they do raw.

Ingredients

4 extra large eggs
3 tbsp water
1 cup golden flax seeds (grind them yourself in a coffee grinder)
¹⁄₂ cup ground almonds
1 tsp baking powder
1 tsp salt
1 tsp caraway seeds
1 tsp xylitol
¹⁄₂ tsp xanthan gum
2 tbsp poppy seeds
¹⁄₄ cup sunflower seeds
¹⁄₄ cup flaked almonds

Method

  1. Preheat the oven to 180°C / 350°F.
  2. You must buy whole golden flax seeds and grind them yourself otherwise the recipe will not work.
  3. Grease a small loaf tin and also line it with baking paper as this bread sticks to the pan.
  4. Whisk together the eggs and the water in a bowl until well combined.
  5. Place the rest of the ingredients in another bowl and stir to combine.
  6. Fold the eggs into the dry ingredients and mix well.
  7. Pour the mixture into the greased loaf tin and bake in the oven for 30 – 35 minutes.
  8. Allow to cool and serve.
  9. This loaf will last for a few days in the fridge.

Cook’s Tip

Toasted cheese and tomatoes are epic! Poppy seeds usually go pretty well with a squeeze of lemon, so I reckon go toasted with lashings of butter and avo!

Reference:

Photo credit: My own

LCHF foods that I love to eat – coconut kefir and papaya

Part of the Banting 2.0 diet are fermented drinks and digestive enzyme rich fruits.

Consuming fermented foods and drinks has been widely reported (for centuries) to be of benefit and is advocated by doctors and health specialists globally.

– Real Meal Revolution Banting 2.0

We recommend one portion of either a broth or a fermented food every day; the latter can be either a half cup of a fermented drink or a tablespoon of fermented vegetables. it will be a bit weird to start. But once you’ve done it for a day or two, it will grow on you and your should start craving it.

Coconut Milk Kefir

This takes only 12 hours to ferment, Unless you prefer a more sour taste. Then you simply leave it to ferment for longer until the taste appeals to you.

So, how do you make kefir at home?

  • Get kefir grains from your local health food store.
  • Using only plastic or wooden utensils, place the grains into a glass or plastic container.
  • Pour over a 400 ml tin of coconut milk. Stir to combine the kefir grains and the coconut milk.
  • Leave at room temperature for 12 hours.
  • Remove the kefir grains and place in a plastic container, covered with some of the new kefir. Place in the fridge where it will become dormant until you make your next batch.
  • Store your new batch of kefir in the fridge where it will become thicker the longer you leave it there.

Papaya – high in digestive enzymes

Other foods that contain digestive enzymes are:

  • Avocado oil
  • Macadamia oil
  • Extra virgin olive oil
  • Coconut oil
  • Pineapple

Conclusion

Make a point of having fermented foods or drinks and foods rich in digestive enzymes several times a week.

Reference:

Real Meal Revolution Banting 2.0

Top 10 Tips for LCHF weight loss if you’re over 40

Top ten tips to lose weight with LCHF if you're over 40, or just on a plateau.

Going through menopause?

Many women find in the years leading up to and after their final menstrual period that along with other symptoms like hot flashes, night sweats and sleep problems, their abdomens thicken and their weight increases. Some 40 million women in the US, 13 million in the UK, and many more millions around the world are estimated to be going through menopause, which usually occurs between age 49 and 52.

We have come up with nine other actions, along with intermittent fasting, that may help stop menopausal weight issues and to give a boost to weight loss if you are experiencing a plateau while low-carb keto eating.

Don’t eat too much protein

Women need less protein and can much more easily over-consume protein compared to men. If you and your husband are eating the same size steak, you are consuming too much. Too much protein interferes with ketosis and fat burning,

General advice from our group of experts is to eat between 0.5 to 1.5 g of protein per kilogram of body weight per day. A 70 kg (154 lbs) woman would therefore eat no more than 105 g of protein per day, and perhaps significantly less.

Don’t eat too much fat

Once fat adapted, cut back on extra fat: One of the great joys of low-carb keto eating is adding back fat into our bodies after denying them fat for so long. But a keto diet is not carte blanche to gorge yourself on fat, the experts note. If you want to lose weight, you have to burn your own fat stores for energy, not consume all the energy you need by eating fat. So stop the bulletproof coffee and fat bombs for now. You will know you are fat adapted because you can go a long time without eating.

Intermittent fasting

Once you are fat-adapted, hunger pangs diminish and it is easy to go for longer periods without eating. Many people naturally stop eating breakfast — they just aren’t hungry when they wake up. The number one rule of low-carb eating is eat when you are hungry and stop when you are full.

So if you are not hungry, try fasting for 16 hours, and then eating just lunch and dinner in an 8-hour window, called a 16:8 fast. Or try eating dinner one night, than fasting until dinner the next night, doing a 24-hours fast.

Watch out for the carb creep

If you have been doing low-carb keto eating for a while, carbs can sneak back into your diet, particularly in the form of sauces, condiments, fruits and nut snacks. If weight loss has stalled, closely examine what you are eating and cut back to under 20 g of carbs again. Nut snacks like cashews, almonds, and pistachios are easy to overeat and can contain enough carbs to contribute to a weight-loss stall. A cup of pistachios, for example, has 34 g of carbs. Avoid carb cycling or cheat meals, too, for now.

Cut out alcohol

Cut out the alcohol for now: Many people love the fact that on a low-carb or keto diet you can have a glass of dry white or red wine from time to time. If you are experiencing a weight-loss plateau, or gaining weight, cut out all alcohol for now until weight loss starts again. Even a few drinks a week can cause a stall

Avoid sweeteners

If you have been including artificial sweeteners like aspartame or sucralose in your low-carb or keto diet, our experts recommend you wean yourself off them.

Do weight training

The more muscle you add, the better your insulin sensitivity, so any sort of resistant strain you can add to your muscle is great for weight loss. The weight lifting doesn’t have to be a excessive — 90 seconds, twice a week can do it. It has to be a heavy enough weight that after about to 10 to 15 lifts (reps) you cannot do another rep. That is called lifting to muscle failure.

While you can’t exercise your way out of a bad diet, adding in weight lifting will build muscle and increase your metabolism.

Get enough sleep

A good night sleep reduces stress and cortisol, the stress hormone that when raised hangs onto abdominal fat.

Tips for better sleep include:

  • Sleep in a cool, dark room.
  • Wear ear plugs and eye shades.
  • Limit screen time and blue light before bed (or try the glasses that block blue light.
  • Go to bed and get up at the same time each day.
  • Stop drinking coffee by noon and limit caffeine consumption in all forms.
  • Avoid alcohol before bed.
  • Get exposure to natural daylight each day.

Reduce stress

When we see people struggle and hit a plateau, or completely fall off the wagon, the number one cause is a life crisis of some sort. We all have life crises, men and women — all our lives are managed chaos.

We recommend people plan coping mechanisms to deal with stress such as yoga, meditation and mindfulness techniques, relaxing walks or other pleasant diversions and hobbies. For a week eat slowly and mindfully, where you really pay attention to taste, textures, and hunger cues.

Be realistic

Some women are aiming for an arbitrary number on a scale… a number that has no real bearing or relationship to their actual health and wellness. It’s far better to enjoy whole food LCHF that results in great energy, focus, good GI tract and healthy muscles, skin and hair.

Age with grace and vitality.

Reference:

Anne mullens published on Diet Doctor

Photo credit: Artem Bali, Unsplash

 

 

Do you ever have stress or gut issues?

“Lifestyle changes can positively affect our gut microbiome and influence how we deal with stress.”

Introduction to podcast with Professor John Cryan

Dr Chatterjee talks to Professor John Cryan, world-leading researcher on the gut-brain axis and Professor of Anatomy & Neuroscience about how the connection between our gut and our brains affects all aspects of our health, including stress, depression, anxiety and IBS.

Listen here

Episode Highlights:

  • As a neuroscientist, how did John become to research stress, which led to its link to the Gut Microbiome?
  • Hear about the progress John and his team have made so far with their research.
  • What chronic illnesses to John & Rangan now know can affect and be affected by stress?
  • John & Rangan talk about stress and why our body reacts in this way and the follow-on effects of chronic stress.
  • Listen to the research John has done recently on how specific bacterium in the gut, can be more resistant to stress.
  • Link to John’s book The Psychobiotic Revolution: Mood, Food and the New Science of the Gut-Brain Connection
  • John talks about how our microbiome is different throughout our lives from first born to old age, from person to person and compared to our ancestors.
  • John describes the Gut-brain Axis and how we have recently been able to see how the gut can directly influence activities in the brain.
  • How has John’s research shown how the state of the microbiome can cause specific stress responses such as depression & anxiety?
  • Hear John’s tips to improving gut health include: a Mediterranean diet, fermented foods, pre-biotics in the diet, avoiding processed food and anti-biotics, how Caesarean sections and having pets can have an effect and why good sleep practises and exercise are important.
  • John talks about research into processed foods, sugar and artificial sweeteners.
  • John reveals how certain medications, prescribed by doctors, can be more or less effective depending on the individual’s microbiome.

Reference:

https://drchatterjee.com/blog/category/podcast/

 

 

 

Dr Chatterjee talks to Professor John Cryan, world-leading researcher on the gut-brain axis and Professor of Anatomy & Neuroscience about how the connection between our gut and our brains affects all aspects of our health, including stress, depression, anxiety and IBS.

Jamie Oliver’s ambush on childhood obesity

“Obesity kills more people than any conflict on the planet, so that’s why we should treat it as war”

 

Dr. Rangan Chatterjee is a leading lifestyle and health teacher. His podcasts are well worth listening to.

Dr Chatterjee talks to celebrity TV chef, restaurateur and childhood obesity campaigner Jamie Oliver on his ambitions as a boy working in his family’s business, his current role as an obesity campaigner and what he’s working on for the future.

 

10 Commandments of Banting

10 Commandments of Banting

“The first thing you need to remember in Beginner Banting is that weight loss is unique to everyone. For this reason, we developed the phases of Banting 2.0 to cater for your individual needs on your road to Awesome Weight and awesome health.”

1. Eat enough animal fat

This is central to Banting. Saturated fat is NOT bad for you and you can totally eat it. Small amounts at a time help make you feel full and can stop you from overeating. So long as you are sticking to the phase-appropriate guidelines of Banting 2.0, whilst going through Banting – you will be right on track.

2. Eat enough vegetables

Vegetables should make up the bulk of your diet, which means you’ve got to eat them with every meal. Green vegetables are the best because they are generally lower in carbs and full of nutrients. Have a look through all of the different vegetables on the Green List, and make sure that you have enough variety in your diet.

Continue reading “10 Commandments of Banting”

Turmeric and curcumin

Warm turmeric drink with lemon juice and black pepper.

“There have been thousands of peer-reviewed articles indicating the benefits of turmeric and curcumin, and various studies report that curcumin is more effective than some prescription drugs at tackling inflammation.”

– Real Meal Revolution Banting 2.0

Why turmeric?

  • Massive anti-inflamatory and anti-cancer properties
  • Aids digestion
  • Helps to reduce blood-sugar levels, thus lowering the risk of diabetes and insulin resistance.
  • Associated with the relief of symptoms of depression, arthritis, high cholesterol and chronic pain

How much?

Try to add turmeric to you diet at least three times a week.

A regular turmeric capsule is also an option.

Disclaimer: Turmeric may interfere with anti-coagulants like Clopidogrel, Aspirin and Warfarin. It also can affect medications such as non-steroidal, anti-inflammatory drugs. If you are taking any chronic medications or suffer from any chronic medical conditions, speak to your healthcare provider before introducing large amounts of turmeric into your diet.

Making Golden Shake

Have your Golden Shake cold if making it with kefir (so as not to kill off the bacteria), or warm or cold if you’re making it with coconut milk.

Ingredients

  • 1 cup kefir (cold only) or coconut milk (warm or cold)
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon Ceylon cinnamon
  • 1 teaspoon chia seeds
  • 1/2 teaspoon maca powder
  • a crack of black pepper
  • a pinch of crystal salt
  • 1/2 teaspoon honey (optional)

Method

Warm the milk on the stove if you’re making the warm version.

Combine all the ingredients and blend, in descending ease of use, in a Nutribullet or with any other blender

20170314_134004_LLS

My best way to enjoy turmeric

In a glass of warm water, mix in a tablespoon of fresh lemon juice, half a teaspoon of turmeric and a crack of black pepper.

Reference:

Real Meal Revolution Banting 2.0 by Jonno Proudfoot and the Real Meal Revolution Team, (Burnet Media, 2016)