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

How to Avoid Lectin Poisoning

anabolic cooking cookbook amazon

April 13, at 6: Similar analyses using he same technique have previously been used to exonerate and laud both saturated fat and cholesterol consumption, and animal foods consumption. You would probably need to simulate somehow the heavy duty mastication that wild cats and dogs must necessarily engage in, as well as the bone, skin and fur consumption.

weight / body fat

Dressings and Mayo Instant Tea! Then my weight loss plateaued. I have a stronger and more rapid than normal heartbeat, a sore back and difficultly sleeping. Sugar is going to act very similar in our bodies no matter the source. This will melt on your run when you hold it in your hand so that is why I used a pouch to then squirt into your mouth.

He says he is feeling great and continues to gain muscle and lose fat. The optimal foods and meals that will balance your micronutrient profile are unique to you. The Nutrient Optimiser is the only tool that will tell you what foods are ideal to balance your diet while also aligning with your goals.

Currently, the Nutrient Optimiser is a manual report that will help you optimise your nutrition from the micronutrients based on your food log in Cronometer. But if you want to step up your game and provide other data we can work with that to further refine your nutritional prescription to fill in your micronutrient gaps.

The system will also adapt with you to improve your nutrition, ideally from diabetic to weight loss to achieving your performance goals.

It might just be your secret weapon to help you blitz transormationtuesday. 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. If you want to be the first to trial the beta version then make sure you enter your email in the pop on this page or head over to NutrientOptimiser. The recipes below are some of the highest ranking when we prioritise some of the harder to find vitamins and minerals potassium, magnesium, calcium, zinc, vitamin D, thiamine and choline as well as higher protein and a lower energy density.

I have included the link to the Cronometer entry as well as the nutritional profile and a list of foods that will help you balance the nutritional profile of the recipe. Gayle Louise created this simple omelette recipe for her Ketogains boot camp workout days. Nutritional yeast has a fantastic nutritional profile and adds a cheesy taste without the calories, minimising fat and maximising nutrient density. Everyone loves coffee, and most people find potassium harder to get in their diet than sodium.

So why not potassium coffee?!?! The milk and caramel syrup are not essential, but they give you that indulgent salted caramel taste. Getting adequate minerals is critical to ensuring insulin sensitivity, nutrient partitioning, muscle building and recover and avoiding diabetes. My friend Raymund Edwards of Optimal Ketogenic Living has been doing a LOT of research into the wide-ranging benefits of alkalising electrolytes, in particular, potassium.

This recipe was inspired by Raymund after hearing that he was adding potassium to his coffee. Loose and alive we can feel the difference as they soak up actively the potassium especially after the night fast where muscles have been releasing potassium. You can also add the potassium citrate powder to your drinking water, coffee or pre-workout mix.

You would need more than 10g of the citrate powder to get your recommended daily intake of potassium, but, like all things, start slowly. However, in time, it might just make you feel amazing! It might sound bizarre, but it packs a nutritional punch. This is a variant on the common bacon and eggs recipe. The spinach mushroom and tomato round out the nutritional profile of the stock standard bacon and eggs.

The spinach provides a wide range of vitamins and minerals, particularly vitamin K and vitamin A. Most people think kale is the ultimate nutrient-dense green vegetable. However, kale just has a lot of Vitamin K1 and not so as much of everything else. Spinach has a much better nutritional profile across the board. If you are focusing on reducing body fat and maximising nutrient density, consider eliminating the cream, draining the bacon fat and keeping the butter to a minimum for cooking.

If your goal is bulking and recover, then you can be more liberal with the cream and cheese to taste. Remember, fat is a lever. This is a fairly standard Sunday night family dinner at our place.

A solid piece of steak on the BBQ with salad. Be sure to check out the more than meals on the Nutrient Optimiser Facebook Group. You might even want to add some of your own. Guys, you have to stop this ketogenics diet as a student of nutrtion. Yes, you will burn fat but you will also burn muscle, also, why putting your body to stress? None of the professionals recommend this diet,.

Just limit sugar, saturated fats, trans, coleterol, and use compelx carbs with low GI. I too studied Nutrition and in the past I would have agreed, but sadly what is being taught is not correct and you are being misinformed. All four of your points are based on old science and theories that have been disproved through current studies. What an outstanding article, thanks Marty. It so helps me make more sense of my study of this stuff.

You touched on everything so elegantly! Thanks for putting it all together so succinctly. I love your site and all the practical info you offer. Thanks for distilling it so well. Ever wondered what foods and meals are optimal for fat loss and muscle building? The essence of the Ketogains approach is to: Protein as a goal The Ketogains macro calculator recommends a minimum protein intake of 0.

Adequate protein is critical to support muscle growth and repair. Non-starchy veggies which contain a small amount of non-fibre carbohydrates provide vitamins and minerals unless of course, you are eating heaps of shellfish, organ meat or drinking blood like the Maasai.

Getting adequate minerals is especially important for: Optimal foods In case you were wondering which foods will give you the most micronutrients while also having a lower energy density and fewer carbs, I have listed them below.

In the context of losing fat and gaining muscle the best things to track appear to be: Other stuff that you could track There are other things that you might like to track, but they will be less useful than the things mentioned above. HRV tells you whether your sympathetic and parasympathetic nervous system is balanced.

If your overall HRV is dropping, it means you are burning out and should consider slowing down. Blood sugar Your blood sugar and glucose control is a powerful indicator of metabolic health. Ketones are just one of a number of ways that we burn fat chart from Dave Feldman Someone who is not so metabolically healthy can load up on exogenous ketones , butter and MCT oil and get a high blood ketone reading on their meter.

Having high blood ketones and high blood sugar at the same time is not good! Healthy people tend to have lower blood sugar and moderate level ketones.

Figure from Amy Berger showing how fat can be burned in the Krebs cycle or via ketosis when there is not enough Oxaloacetate from protein and carbs turn the Krebs cycle. Waist measurement BMI is often used to assess whether or not someone is at a healthy weight. However, BMI is notoriously problematic for people with more muscle.

Andy Mant managed to seriously up his nutritional game… … by eating a LOT of nutrient-dense seafood… … in preparation for his Paris wedding. Summary The Ketogains protocol involves getting adequate protein to support muscle growth and recovery and adequate carbs to get essential vitamins and minerals.

Fat is used as a level to manipulate energy intake to suit your goals. If you are limiting your energy intake, maximising your nutrient: The Nutrient Optimiser can help you identify foods and meals that align with your goals and fill in your micronutrient deficiencies. Chose what you track wisely. If you manage the most important inputs, results should naturally follow. Bootcamp omelette Gayle Louise created this simple omelette recipe for her Ketogains boot camp workout days.

Sauce optional Cholula sauce shown in the photo. Facebook Cronometer analysis https: Spinach is always best, but broccoli or kale work too. Consider removing the yolks if you are focussed on lower fat higher protein fat loss phase, though this will decrease the overall nutrient profile. The yolk is where all the vitamins and minerals are! Add eggs and cook for a further minute or until done. I often find that the eggs need a bit more cooking but stir everything in at around three minutes and then cook for another two minutes.

Add other ingredients Salt liberally to taste. Bacon, egg, spinach and mushroom This is a variant on the common bacon and eggs recipe. If your priority is reducing body fat then you can let the bacon rest on a paper towel to drain the fat.

Alternatively, bacon grease can be used to fry the spinach, mushroom and eggs. Have been waiting for a post like that! Also if you could please do one that explains how you began running how far, how often and your current workouts now that you are juggling kids in the mix would be fantastic! I started just fast walking and then built up to running a mile, then two. I now run miles every morning because I love it, not for exercise , do BodyPump classes at the YMCA 3 days a week, yoga 2 days a week and walk or bike ride about 2 hours every night.

Yes, I love to be active! Congratulations for your new book Maria! I am training for my first marathon and I found fascinating that you use coconut oil instead of gels. Could you please give us some insights? How often do you take them, just like regular gels? How soon before a race do you eat and how much? I have my first 10k in June. To be honest, I only drink water during long runs 10 miles or more.

Even in elite athletes ones that run miles , their bodies have over 20, calories stored as fat. If you are in nutritional ketosis, that can supply you with energy for a long time like days! This is just a better option if you want to have something during a very long run like a marathon or longer. How soon before the race? Your body will have plenty of fuel stored up. You can have one of these gels before the race if you like. My old way would have been gatoraid, pedialtye, popsicles, saltines, rice, diluted juices.

What would you do for your kids and family? 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.

Iamges: anabolic cooking cookbook amazon

anabolic cooking cookbook amazon

July 23, at 7: Remember, fat is a lever.

anabolic cooking cookbook amazon

There are much more than just eating WFPB and people who are complacent are harming themselves.

anabolic cooking cookbook amazon

My goal is weight loss. Hi Maria, love your recipes and books. February 26, at 1: I trenabol reviews studied Anabolic cooking cookbook amazon and in the past I would have agreed, but sadly what is being anabolic cooking cookbook amazon is not correct and you are being misinformed. It has been suggested that the prohibition of beans was to avoid favism; susceptible people may develop hemolytic anemia as a result of eating beans, trend.by even of walking through a field where bean plants are in flower. Be respectful and help out our staff and volunteer health supporters by actively not replying to comments that are breaking the rules.