What are the five basic steps of weight loss & 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

What are the 5 basic steps of weight loss?

My LCHF keto weight loss success

Obesity is a hormonal disorder of fat regulation. Insulin is the major hormone that drives weight gain, so the rational therapy is to lower insulin levels.” – Dr. Jason Fung

In his comprehensive book. The Obesity Code: Unlocking The Secrets Of Weight Loss, Dr. Jason Fung identifies and explains what the 5 basic steps of LCHF, ketogenic weight loss are.

In the next several blog posts, I will lay them out for you.

For LCHF, Keto weight loss success, reduce your consumption of added sugars.
For LCHF, Keto, Banting weight loss success, reduce your consumption of added sugars.

STEP 1: REDUCE YOUR CONSUMPTION OF ADDED SUGARS

SUGAR STIMULATES INSULIN SECRETION , but it is far more sinister than that. It contributes directly to insulin resistance in the liver and over time insulin resistance leads to higher insulin levels.

Many natural, unprocessed whole foods contain sugar, such as fructose in fruit and lactose in milk.

Naturally occurring and added sugars are distinct from one another. The two key differences are amount and concentration. Sugars are added to food during processing or cooking .

Some pitfalls of added sugars:

  • Sugars may be added in unlimited amounts.
  • Also, sugar may be present in processed foods in much higher concentrations than in natural foods.
  • Sugar may be ingested by itself, which may cause people to overeat sugary treats, as there is nothing else within the food to make you feel “full”.

For these reasons, we need to direct our efforts towards reducing added, rather than natural sugars in our diets.

Check all processed food labels to find out how much sugar there is in 1 serving of the product.

Here is the first step to doing that:

READ ALL LABELS ON PROCESSED FOODS

Almost ubiquitous in refined and processed foods, sugar is not always labeled as such. Other names include sucrose, fructose, maltose, dextrose, glucose, molasses, hydrolyzed starch, honey, invert sugar, cane sugar, high-fructose corn syrup, brown sugar, corn sweetener, rice/corn/cane/maple/malt/golden/palm syrup and agave nectar.

These aliases attempt to conceal the large amounts of added sugar.

If it comes in a package, it probably contains sugar.

Asking how much sugar is acceptable is like asking how many cigarettes are acceptable. Ideally, no added sugar at all would be best.

In the next post, we will look at how to deal with deserts.

REFERENCE:

The Obesity Code by Dr. Jason Fung

Alcohol: How much is too much?

How much alcohol is too much for low carb, healthy fat, keto lifestyle?

 

“With Christmas soon upon us and the swing of festive parties and celebrations underway, champagne corks will be a-popping and cocktail shakers to the ready. I, like many, really do love a glass or two, especially at times of celebration, but I’m so often asked for guidance about how much is too much?”

Amelia Freer,Registered Nutritional Therapist FdSc, Dip ION

Amelia further goes on to say that there has been a long-held belief amongst the medical community that a little bit of alcohol does us good. this comes from studies that seem to show that all causes of death (but particularly heart disease) are higher in people who completely abstained from alcohol, than was in people that drank moderately (a couple or so units a day). (Corraeo et al., 2004)

She does however, point out that alcohol consumption has been linked to a huge number of problems. It is after all, a psycho-active substance that can sadly lead to significant problems with addiction and dependency. It has also been linked to over 200 disease and injury conditions.

Continue reading “Alcohol: How much is too much?”

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.

 

Short on sleep with Arianna Huffington

Anyone who regularly sleeps less than six hours has a higher risk of depression, psychosis, stroke and obesity. Sleeplessness undermines your whole body.

In an interview with Susan Goldberg, of the National Geographic Magazine, Arianna Huffington, co-founder of the Huffington Post and author of The Sleep Revolution: Transforming Your Life One Night At A Time, has this to say:

You’re known as hard charging. Did you have a moment when you said, I’ve got to change what I’m doing?

Yes , in 2007 when I collapsed from sleep deprivation, exhaustion and burnout. Being a divorced mother of two teenage daughters, I had bought into the delusion that this was the price of success and of managing all aspects of my life.

It was after I collapsed that I started studying this epidemic of burnout. There had been a lot written about the importance of nutrition and exercise, but sleep was still underrated and dismissed. And so I wrote the book.

Will getting enough sleep ever be prioritized in our culture?

It’s importance is becoming more recognized. Of course there are holdouts, people who still brag about how little sleep they get, but they’re increasingly like dinosaurs.

One of the metaphors I like to use is that sleep is like the laundry. You’re not going to take the laundry out 10 minutes early to save time. You have to complete all the cycles in the washing machine. Our sleep cycles have to be completed too: otherwise we wake up and we feel like wet and dirty laundry.

Reference:

National Geographic magazine, August 2018

 

Still think it’s okay to not prioritize your sleep?

Arianna Huffington, sleep advocate

“When I get eight hours, I know the difference. I know I’m more effective: I’m a better version of myself.”

– Arianna Huffington, co-founder of the Huffington Post, CEO of Thrive Global, and author of The Sleep Revolution: Transforming Your Life One Night At A Time

Formally sleep-deprived, Arianna Huffington, was interviewed by the National Geographic magazine in the following Q & A article with Susan Goldberg.

Thanks for sharing your expertise on sleep, the topic of our cover story. Thomas Edison called sleep “an absurdity” and “a bad habit”. Is that idea ingrained in our culture?

I think it is deeply ingrained, but we’re at a moment of transformation. What stops people from prioritizing sleep is the fear that somehow they’re going to miss out. We have so many phrases that confirm that – “You snooze, you lose,” “I’ll sleep when I’m dead.” But now there are role models, people who prioritize sleep and are super effective.

Cook something – Greek Pork Chops

Quantities given are for 2 servings

Ingredients

  • 2 x 250g pork loin chops (skin on)
  • ¹⁄₂ handful fresh oregano (stemmed)
  • ¹⁄₂ handful fresh mint (stemmed)
  • ¹⁄₂ sprig fresh rosemary (stemmed)
  • ¹⁄₂ clove garlic
  • ¹⁄₄ cup olive oil
  • 20 ml lemon juice (zest and juice of 1 lemon)
  • ¹⁄₄ tsp salt
  • 1/8 tsp black pepper

Method

  1. Turn your oven to the highest temperature, and put it on the grill setting.
  2. Lie the chops down on a cutting board and use your knife (and your body weight) to cut through the fat and rind at 2cm intervals.
  3. Blitz everything else in a small jug with a stick blender and pour over the chops in a small dish, then leave them to marinate for an hour or so.
  4. Get a large ovenproof frying pan up to a medium high heat.
  5. Scrape the chops of any marinade and stack them together to make a reconstructed loin.
  6. Now, hold the ‘loin’ together with your tongs and place it fat side down in the pan to crisp the fat up. This should take about 5 minutes.
  7. Then, spread out the chops and fry them on each side for 4 minutes, turning them only once.
  8. To finish them off, pour the leftover marinade over them and pop them under the grill for another 3 or 4 minutes.

Reference:

https://app.realmealrevolution.com

Cook something – Brandy and Peppercorn Sauce

Cook’s comments:

This recipe is best when it’s made in the same pan you grilled a steak in. The brandy picks up all the burnt bits of meat and seasoning, which adds awesome depth. If you back yourself to do it, use the same pan while your meat rests.

Quantities given are for 250 ml sauce.

Ingredients

  • 4 tbsp madagascan green peppercorns
  • 2 tbsp butter
  • ¹⁄₂ medium red onion (super-finely chopped)
  • 1¹⁄₂ tsp dijon mustard
  • 80 ml brandy
  • 250 ml cream
  • 1 handful fresh chives (finely chopped, optional)
  • 1 pinch salt and pepper

Method

  1. First, crush half the peppercorns in a pestle and mortar, or chop them finely with a knife.
  2. Melt the butter in a medium-sized pan over a medium heat and add the peppercorns (whole and chopped) and the red onion, and sauté them gently until the onions begin to caramelise.
  3. Add the mustard and stir it around until it begins to stick to the bottom of the pan.
  4. Now throw in the brandy and light it with a lighter to burn off the alcohol. If that scares you, just boil it until it has reduced by two-thirds. It’ll give you the same end result – but, of course, flambéing looks cooler.
  5. Add the cream, reduce the heat and simmer until the sauce has thickened.
  6. As your last move before serving, season it with salt and pepper and stir through the fresh chives.

Reference:

https://app.realmealrevolution.com

Cook something – Classic Slaw

These quantities are for four servings.

Ingredients

  • ¹⁄₄ head white cabbage (shredded)
  • ¹⁄₄ medium head red cabbage (shredded)
  • 1 medium carrot (peeled and grated)
  • ¹⁄₄ medium red onion (thinly sliced)
  • ¹⁄₂ cup sour cream
  • 250 ml Banting mayonnaise
  • 1 tsp apple cider vinegar
  • 1 tsp dijon mustard
  • 1 pinch salt and black pepper

Method

  1. Make the dressing first by whisk together the sour cream, mayonnaise, vinegar and mustard in a small bowl
  2. In another bowl mix the cabbages, carrot and red onion.
  3. Pour the dressing and a liberally seasoning of salt and pepper over the veg and get your hands in there to give it a proper mix.
  4. Leave it in the fridge for about an hour to infuse before serving.

Reference:

https://app.realmealrevolution.com