Well, I'm quite pleased with how well things turned out last week with my low carb high fat 16/8 approach to eating! I've eaten lower carb historically to help control my digestive symptoms, but this was my first time tracking my actual intake. I averaged about 1700-1900 calories daily, 70% fat, 20% protein, and 10% carb. All in all, I felt really great! The first couple of days were an adjustment since I had been doing a more zone type approach for 6 weeks or so before (30-40% fat, 30% protein, 30-40% carb), but after that, I felt super satisfied and energized, and didn't have any trouble keeping my food within 8 hours and fasting for 16. And the best part? NO BLOATING. Bloating is the primary symptom that I deal with on an ongoing basis, and I was actually surprised at how much the LCHF approach made a difference!! I really didn't have cravings for carbs at all, though I did plan a "carb up" day on Sunday and treated myself to an Acai bowl with protein powder for lunch and some roasted butternut squash with dinner. DELICIOUS.
I'm implementing the same thing this week, and here's what I'm having:
Breakfast: Protein Shake // On workout days I'm using Rootz protein superfood with some added cinnamon and Vital Proteins Collagen Peptides, mixed with Native Forest Simple Coconut Milk and ice. (Plus the Rootz pre-workout energizing superfood, which is the best I've used!!) On non-workout days I'm having the new Vanilla Build protein by PureWOD with coconut milk.
Lunch: Ground Chicken with Coconut Oil and Kale // Inspired by Leanne Vogel of Healthful Pursuit, I cooked up some ground chicken in coconut oil with a few dashes of fish sauce for flavor. I purchase all of my meats from US Wellness Meats in a bulk order online, then pull from my freezer stock all month. Pro-tip: they run 15% off coupons once a month or so, so I always wait for that to place my order. It saves me $20-40 each time! The kale is one of my current favorites, and I'll give it its own page soon! In short, melt a few tablespoons of ghee in a large pot, then add torn kale and stir to combine. Cover and let kale steam until tender, then add a generous sprinkle of salt and lots of chopped garlic.
Dinner: Pesto Pork Skillet // I modified this slightly by using only 1# of ground pork (again, from US Wellness Meats), a lot more garlic, and 10 oz (two bags) of organic baby spinach instead of the kale. I make this recipe often because it's so full of flavor with that pesto!
Optional Snack: Fat Bomb and/or a Bar // The fat bomb is 1 tsp each of Artisana Coconut Butter, Bulletproof Brain Octane Oil, Tin Star Foods Ghee, and Manitoba Harvest Hemp Hearts. I also added a drops of stevia and a splash of vanilla extract. One of my go-to's, though they didn't make it into the picture :) I also usually bring a Collagen Protein Bar by Primal Kitchens, just in case I need it.
This week took about 1 hour of veggie prep and 1 hour of cook time. Quick and easy!
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