optimal meals and foods for fat loss and muscle building | optimising nutrition

Athletes and Low Carb

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You believe whatever you want but if you choose to be stupid then nobody can stop you. After decades on a relatively healthy diet however I did eat grass-fed animal products I wanted to see whether my cholesterol levels will change as they are extremely high with all other markers now within so-called normal range. You seem to have got the story exactly degrees wrong no surprise there though, eh? If your goal is bulking and recover, then you can be more liberal with the cream and cheese to taste.

weight / body fat

Seasoning with a bay leaf and spices toward the end of cooking time may add that great flavor that you are looking for that is not contained in the fresh, non-soaking water. Pin It on Pinterest. Re The Plant Paradox: The Steven Gundry of today, in both nutritional plan and best-selling book, are mighty media and marketing phenomena, although that media success typically means little, in itself. When I watched Dr. Is the protein drink the problem? Thanks for any insights!

I just eat my same food. Maybe my crackers, bone broth is good. Maria, thank you for the all the information you put out on your website. I think I need to reread it now! I recently read that ketones are ideal fuel for candida. Also, when getting started in ketosis, how does one overcome volatile shifts in moods? Every time I start on a ketogenic diet, I feel very angry after about a day and a half.

Lastly, what type of caloric restriction is needed to drop fat? I suspect that maybe I not eating enough, as I can easily gain while counting calories on a vlc diet. I used to be lbs until I burnt my adrenals out. Thanks for your insight. Hi, Nope Candida loves sugar and starch. As for the transition phase, increase your salt intake when you go into ketosis your liver stops holding on to salt and lighten up on your exercise.

As for calories, I only watch my carbs. Portions are still important, but only eat if you are hungry. Craig only eats 2 meals a day and a small snack handful of almonds around 6PM. How do you get enough protein to prevent muscle disintegration in only 2 meals??

I find myself not as hungry but worry about getting protein and vegetables…I am still large and supposedly need at least 83 grams of protein! Also my husband wants to start making green smoothies to get more vegetables.

Is vegetable quantity important on a LCHF diet? Im hitting a lot of walls. A high fat low carb moderate protein diet is very protective of muscle mass. I get about grams of protein per day which is about 0. My next post is what Craig eats in a typical day. That should show you a good example. You know my high school boys are athletes and I am always trying to help them fuel their bodies correctly, as well as myself! I thought that was not a good thing? Hi Maria, 2 questions: What other books, besides yours-of which I have 2 and love- would you recommend to get more knowledge of the ketogenic diet?

Thank you so much for all the work you do. My two books Metabolism: Here are the supplements I use. Thank you so much. Right after I asked the question about the books I found the books you mention on line. I tried to find them at my library and even Jackson Hole, Wy Library but neither have anything from you.

So I will be taking in your name and your books info and requesting that they stock them. A spoonful of coconut oil with every meal might be why it happened so fast???

I have to tell you I get simply giddy every time I pull a batch of Sub rolls out of the oven, having them to replace bread is beyond awesome! I just logged on to my local library and put in a request for them to purchase your books so they would be available to all! Maria- Do you have book s with very specific exercises for stay at homes mom to do at home? I have an exercise bike and free weights. I would like a list of exercise with pictures…. Can you pick some and put them in your Amazon store?

There are some great workout videos here: I have been toying with the idea of trying this diet to enhance running endurance. I am currently on Paleo and noted that there are difference between the two diet. Dairy such as cheese and heavy cream are no no in paleo but it seems to be a source of fats for this keto diet? How long do you have to back down from your normal activities during transition phrase.

I am currently running 50 miles a week and hate to back it down. I know different people are different but it will be nice to hear your story. Sugar is going to act very similar in our bodies no matter the source. If you are coming from a very high carb diet, then you might have to back down more the first two weeks. I use it whenever a fat is needed baking, frying, etc. I usually have eggs fired in lots of coconut oil with some protein bread in the morning spread with butter or coconut oil , a big salad with lots of cheese, my ranch dressing, sunflower seeds,tomato, etc.

For dinner I might have a burger with a lettuce wrap in place of a bun with a couple pieces of bacon, onions fried in the bacon grease, tomato, my homemade ketchup. Then I have a dessert my ice cream, etc. I am pretty active and this keeps me going all day I usually eat in about a hour window from 10AM to about 3 or 4PM. Thank you for this very insightful entry! I have to say that I agree with what you bring up from a long distance perspective and the use of fat burn during a long race.

Could you explain whether or not simple and complex carbohydrates can be replaced with fat stores as energy when fast twitch muscle contractions sprinting are engaged? Hi Ken, This is a pretty complicated and great question that I could easily devote an entire post to. I may do that in the future but will try to summarize here. High performance like sprinting relies on two main things, oxygen and fuel.

On a ketogenic diet the fuel fat is favorable as fat has much better energy density, it yields more ATP and thus energy per unit than glucose. This also helps the oxygen part of the equation because you produce more energy per unit of oxygen. But, it is a bit more complicated as the availability of the fuel source comes into play, especially in sprints and high intensity exercise.

Glycogen is readily available for high carb diets. On a ketogenic diet these are depleted. But, there is considerably more intramuscular tryglycerides to replace the glycogen. Also important is what happens when oxygen can no longer be delivered to the muscle cells quickly enough to keep up with demand. If the fuel is glucose, cells use lactic acid fermentation to extract energy without oxygen. This results in the buildup of lactic acid in the muscles, which contributes to fatigue and the soreness associated with high intensity workouts.

What is the best way to store the bread? Can I leave it out for a few days? I just put one in the oven. Maria, I would like the fat burning and energy boost properties of l-carnitine however need the neuropathy and brain stimulating function of Acetyl-L-carnitine. So which would cover both or do I need to take both?

I am new at low carbing but have not backed down my excersises routine. I run half marathons and read the performance book you suggested. During the week I run 4 to 5 miles in the morning without eating. On the weekend I do my long run over 7 miles. I take a whey protein drink before my run along with l-caratine.

At about 4 miles into my run I start to feel a little sluggish. It takes a few more miles to start to feel better.

Is the protein drink the problem? If so, what would you recommend? I purchased most of your books and love them.

Thanks for all the great insights on health and nutrition. The protein could be the culprit. Too much protein can turn into glucose through gluconeogenesis.

I would eat something with a lot of coconut oil before the run. Lots of ketones for energy. It keeps him from feeling as sore, keeps his recovery time much faster, and of course provides energy. Is there any reliable information on doing body building low carb?

The general consensus is that it will cause too much muscle cannibalism in the body. I highly recommend reading this book. It also helps with quicker recovery times. This book changed my life. I seem to have an auto-immune response to carbohydrates, and adopting a ketogenic diet has been the only solution for getting and keeping me symptom-free.

Thanks for this post. Also, thanks for your protein buns! Maria…Just went through your Maximize Metabolism class online and have a question about how much protein I should have in a day, being on a low carb, moderate protein, high fat diet? Thanks for ALL that you do and teach us!

Hi Maria, Going to make these coconut oil bombs and see if it helps my 12, pre soccer game. I have been following your blog and advise for about 6 mths now, saw a fantastic change in my body. I have read all the books, including the two Volvek and Phinney.

I have been VERY low carb high fat for about 3 weeks now. My weight has not changed, nor did it need too lbs at 5ft 2. Trying really hard to get my fat grams up, usually hitting , protein around 60, carbs I work out hard, any suggestions? What are your goals?

What do you mean by soft? By soft, i meant that, i almost feel like im gaining fat instead of burning it, is that possible? Is that something that can happen if my numbers are off. Should i continue and see what the next few weeks brings? I absolutely love how i feel!

No hunger, no cravings! Thanks for all of your help, love the almond joys, delicious! I would keep at it for another couple weeks it takes weeks typically to become fully keto adapted. Also, are you strength training? In a ketogenic diet resistance training is very useful at maintains and building muscle mass. And what is your recommendation to test? In the keto adaption phase you can lose water weight the liver releases salt and the water associated with it.

The blood ketone strips are OK the urine strips are not very accurate. Hi, I just read this whole post! Very interesting for me! Every morning I go outside for a ride on my footbike for 30 kilometer before I go to my work. In the afternoon I sometimes 2 or 3x a week go to the gym for lifting weights. In May of next year there is a very long ride km or more on the calendar. When doing an activity like this, I would focus on pure protein and fat.

Ketones are your bodies fuel so you need lots of them. Hi Maria, love your recipes and books. I currently do not take any supplements. I really want to keep up with the keto diet as I had been feeling good and lost 7 lbs.

Make sure to add extra salt, potassium and water. Also, you can take L-Glutamine to help with muscle fatigue and recovery. At some point calories will matter.

But in my experience it is really hard to consume that much fat without carbs. Unless your goal in weight loss, then you can get too many calories if you are used to eating a SAD diet and larger volumes of food. I have a question..

What are your fat levels? You might be getting too much protein. Also, does it make a difference whether you get the calories of the day in eg 5 meals versus 2 meals? I think it is more important to eat in a window.

So you get an intermittent fast as well. So start eating at am and stop at pm. Then my weight loss plateaued. Just wondering why u think that would happen? Why would i plateau then rapidly start losing again when i added carbs back in?

What were your ketone levels? Also, have you had your thyroid checked? In a small percentage of people that have a t4 to t3 conversion issue, a little more carbs a day or so a week can help. Wow thanks so much for the reply! I had an endocrinologist tell me i had hashimotos in the past but when i went back yrs later to have it monitored while i was pregnant, the labs said it was gone. Yes, it can be very helpful. I recently got this from a client: I honestly thought that we would have a grieving period over cake pops from Starbucks.

In the past we had an upset little girl every time she saw that dang green mermaid. She is 4 and has an ASD diagnosis. Very impressed by the removal of sugar. She takes one simple no for an answer now. Hi Maria, after my 20min morning run no breakfast before I start getting dizzy.

Based on your book, it seems that at this point my glycogen gets depleted. My goal is weight loss. Thanks for any insights! Try to get more water and salt and potassium. Maria, I think I am keto-adapted. I have no sugar cravings any more and no brain fog during the day.

Or do you stay at that level always? I stay that way as does my whole family forever. I write in my book Keto-Adapted about all the long term health benefits of eating this way.

For maintenance you just add more food but keep the ratio. Could that be a slice of regular bread and cheese or you meant something else?

That must of been from an older version of one of my books. I have learned a lot over the years and continue to learn a lot! Once keto adapted fat is your fuel and that is what you need for energy. Protein needs to be moderate to maintain muscle mass. Is there a fish oil supplement that you would recommend? This one is good. I just found your website, and am so excited to start this new way of living!

What do you think of this product: I would take as needed for energy. MCT oils like coconut oil will rapidly go into the blood stream as ketones generating fuel source for the body. Personally, I have run marathons with just water. But you can have 1 or 2 of these as needed in a race like that. I am still on the fence with superstarch.

Fat is your fuel source when keto adapted and your muscles will become insulin resistant so they use their preferred fuel source ketones not glucose. Is it common for some people to experience high cortisol levels when starting a ketogenic diet? I am at the two week mark and I have had high cortisol levels almost since the start.

I have a stronger and more rapid than normal heartbeat, a sore back and difficultly sleeping. I was so exhausted this morning when I woke up that I could not go to work. Will this pass or do I need to stop and go back to eating carbs?

For nearly a week I have been taking blackmores executive stress formula, l-carnitine and have been forcing myself to eat every few hours and have upped my calories in an effort to reduce my cortisol levels. Is there anything else I can do or should I just give it more time?

I have read that dhea has an opposing effect to cortisol. Should I try a supplement of that? First, make sure to get lots of water at least half your bodyweight in ounces a day and salt and potassium.

This will help with energy. Also, make sure you get at least 8 hours of sleep. Are you falling asleep and then waking up hours later? Or just having trouble falling asleep? I think I am getting enough potassium and salt as I am supplementing with both. The blackmores has potassium and I am making sure I eat foods that are rich also ie avocados, salmon etc. I am drinking water with Himalayan salt and sprinkling it on all my food.

I am finding it hard to get to sleep and are also waking up at 5. My blood ketones are generally around the 3 mark and my urine reads as high as 8 sometimes during the day. A health assessment would help me get you on the right supplements to help you sleep. Getting more sleep is key. Unless you have actually checked your cortisol levels, please do not assume your levels are high based on your symptoms. Low cortisol levels ALSO have the same symptoms as you are describing….

Melinda, If you have not actually checked your cortisol levels, please do not assume your symptoms mean your levels are high. The symptoms are ALSO the same when your cortisol levels are low….

This continued on even during the second month of ketosis. I found that adding a little bit of sweet potato, ounces, every night helped tremendously! And will I eventually be able to ween off of that little bit in the evening?

Also, I played around with IF from 6pmam and it messed up with my hormones. I am currently IF from 3pm-6am and I feel so much better and my hormones feel more balanced.

Is there a reason for this? I have had multiple knee surgeries and suffer from arthritis and joint pain, however since we kicked the grains and sugar I have little to no soreness ever.

Stairs were and issue are no longer are. I sleep through night regularly now and my energy level is through the roof. You could say the kids also had this same benefit! Our son has been doing fantastic with perfect check ups.

To get started on your path to health , click HERE. This would be a great addition to your Easter brunch! In this recipe, I swapped out the heavy cream and used my cheese sauce recipe which uses broth and a little cream cheese instead of heavy cream and cheese. This adds a ton of flavor with less calories! More recipes like this can be found in my new book: The Art of Healthy Eating: Thank you all for your support in purchasing my books! If you use this link for your Nuts.

Preheat the oven to degrees F. For the tart shell, combine the flour, cheese and salt and mix well. Add the egg and mix until the dough is well combined and stiff. Press pie crust into pie dish or tart pan.

Bake the crust for minutes, or until it starts to lightly brown. To make the Cheese Sauce: Melt butter in a medium saucepan over medium heat. Add in the rest of the ingredients and combine; season with the salt and pepper. Meanwhile, place bacon in a large skillet, and fry over medium-high heat until crisp. Drain on paper towels, then chop coarsely. Sprinkle bacon, into pastry shell.

In a medium bowl, whisk together cheese sauce, leeks, eggs, salt and cayenne pepper. Pour mixture into pastry shell. Bake 15 minutes in the preheated oven. Reduce heat to degrees F degrees C , and bake an additional 30 minutes, or until a knife inserted 1 inch from edge comes out clean. Allow quiche to sit 10 minutes before cutting into wedges. Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 12 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus.

Click here for Keto.: This looks so good I can hardly stand it! I am going to make this ASAP! I think I will mix half chicken with half the bacon. Thank you for this recipe.

Maria, you said in description that cheese and heavy cream will add more starch to the recipe. Is it ok to eat heavy cream? I love to mix some sliced almonds with heavy cream as treat. Sure, I watch my carbs, but is it ok to eat heavy cream? Made it today and it was fabulous!!!!

Definitely will be a recipe I make again and again!! Can coconut flour be substituted for almond flour in this recipe by adding 2 eggs and does it need a liquid? I was horified to find the following on the internet, the sample of this anti-inflamitory diet is ridiculous.

Its scary to think that this misinformation was published in a so called fitness magazine. That is really sad. I wish the truth would get out there and spread the word more over this misinformation! Have a question—how do you make your crust so pretty? I made a version of this today with chopped chicken breast and spinach after being sauteed with olive oil. I also substituted cheddar for the swiss. Thanks for all of your recipes. You have truly made the low carb diet a work of art.

I lift weights as a hobby. The shredding is basically burning off body fat accumulated during the bulk period. It is during this period that I stumbled across your blog. A lot of people claim that you need carbohydrates for your muscles to reach a anabolic or growth state. Have you come across any material on this? I would love your opinion. Amino acids from protein are more important in building muscle than carbohydrates.

I recommend this book. It is a great read. Made this for Easter and it was a huge suceess. Husband and daughter enjoyed with me. My use of almond flour and coconut flour have not been received well with them.

But this time, they tried and enjoyed so I am grateful to you Maria for coming up with this recipe. It was a HUGE hit. I used unblanched almond flour and it was fantastic. I would keep the filling and crust separate, combine the next day and bake. I just made this and it was delicious! Made this tonight, and it is really good! Definitely one to add to the dinner rotation! I just finished a piece.

All I can say is, thank you thank you thank you! It will be a regular addition to this household. Maria, I second the comment on how great-looking your pie crust is. This went over really well at my house. The only changes I made were to use ham instead of bacon because I had it and it was already cooked and then I just blended the rest of the filling ingredients together in my smoothie mixer just a cheapie from Aldi. It mixed great and there was really no need to cook anything besides the crust before the final bake.

Great recipe and going into my regular rotation! At least once a week, I roast a chicken in my crock pot and usually have lots of broth left over as well as some tender delicious chicken that I like to do all kinds of things with. Well, I decided to dice up some chicken and use the roasted chicken broth for the cheese sauce and tossed in a few mushrooms and a touch of thyme from the garden. It reminded me of a to die for chicken pie that my English cousin used to make, that I miss so much.

The flavors and richness were very similar, very nice combination. Well I can in all honesty say, your quiche recipe blows them away, crust and all! Just made and ready to devour! When you eat high fat, moderate protein, low carb your liver releases much of the salt it hold onto with higher carb diets.

So you need extra dietary salt. Hi, Maria, this looks so yummy! Just not sure, never used almond flour crust before. This was sooo good. The crust is awesome, and will definitely use for other things…like pot pie! Reheats really really well. I always hope for leftovers I can have for breakfast! Has anyone tried freezing individual portions?

Really creamy and delicious. I started doing research online and after just a few days on the keto diet, I feel about 70 percent better! God is so faithful. James is doing so awesome eating Keto! He loves how bacon…and salmon! Just made this- warm from the oven its divine!

I subbed cheddar cheese cuz I had that in hand- delicious. Thank you for helping us all learn what the truth is in a world full of misguided information. I have tried your pot pie recipe twice and failed. It looked beautiful before I put it in the oven.

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May 13, at 2: We soaked the dried berries, threw out the water.

anabolic cooking cookbook amazon

I started doing research online and after just a few days on the keto diet, I feel about 70 percent better! She is 4 and has an ASD diagnosis.

anabolic cooking cookbook amazon

As far as I know, the temperatures should be about Farenheit, that could be enough, but or so would be better. But, if ahabolic look at the actual scienceall whole plant foods are associated with decreased mortality—meaning the more of anabolic cooking cookbook amazon people ate, the longer people tended to live. August 10, at 4: Having dieted with and without beans and tomatoes, I can tell you from repeated trials my gut does much better without either. If you are tracking in Cronometer, you can sign up for a Nutrient Optimiser analysis and report here to find out which foods and meals will help you move forward. The current scientific consensus is that cruciferous vegetables may only be detrimental to thyroid function in cases trend setter iodine deficiency or insufficient iodine intake 1 to 3. I think you would enjoy them as prep for getting that dog.