I found the answer for my body. Keep the carbs under 20 and the fat percentage anywhere between 70 and 80%.
A few days ago I made fish cakes with coconut flour and that was a mistake. My weight went up instantly – about 800g. I was not pleased. So I cut carbs down to below 20 and voilà! A whole kilo gone in 4 days. Must have been water weight, but it taught me something.
The other trick is to eat a l-i-t-t-l-e supper. I had 2 boiled eggs and some mayo and that was more than enough.
Breakfast this morning was at 10:15 (I eat between 10 and noon) and I made sure it was high fat. Here it is…
This is a very South African dish – called Skilpadjies which means tortoises – with not a tortoise in sight! It comprises lamb liver minced and flavoured and made into a pattie and wrapped in caul fat and this was fried in coconut oil. The avo is full of lipase and helps to break down fat while the eggs are…well we all know eggs! Great protein and good stuff.
That will keep me satisfied for a l-o-n-g time.
Whoa! Did I get a rocket today from a Facebook Banting chap! All about enzymes. He drilled me as to why I was suggesting avocado instead of cooked vegetables for lipase content. So – just in case anyone is wondering why I suggested that, and in case you haven’t read my blog post on enzymes, I shall repeat. All enzymes are destroyed through cooking and heating. This is a fact I discovered when researching. It seems as if that is not so important to the chappie (who shall remain nameless) as he went on to give me links to enzymes. I shall repeat, picky person with harsh words…Raw Raw Raw! That is what I was trying to get through! Cooked vegetables do not contain working enzymes. And I believe in enzymes to help with our digestive process. I am not a doctor, nor a nutritionist, but I do believe in the power of raw, enzyme rich, nutrient dense foods.
An enzyme stays an effective enzyme if it’s raw – and the harsh person? May he be blessed with happy thoughts!
On with the Revolution!
A Happy Sunday Breakfast Dish!
It was Yummy. Savoury Mince with Eggs and Avo (and a tomato:)
I was not hungry for hours after, and eventually had a creamy coffee and 6 almonds. So far tonight I have eaten one hard boiled egg with a tablespoon of mayo. I might just have the last one in a moment…good thing I love eggs!
Love and peace…and happy Banting
Hello again Banters all
Today is beautiful here in the mountains and work on preparing the horse arena is ongoing while I sit and write recipes and menus for an upcoming Banting talk. I love doing this. The recipe book is coming together really well and there are some awesome food experiments coming up. Needless to say, I am passionate about good tasty healthy nutritious food! And it has helped me lose 18kg so far!!!
Today’s breakfast photo is Liver and Eggs:
It is a simple meal but oh so tasty. The liver is cut into strips and then rolled in almond flour and fried. I served this with egg and home-cooked creamed organic spinach from the garden, and a slice of avocado. Really delicious combination.
That’s all for now…be back soon
Have a stunning day – keep on with the Revolution!
Following The Real Meal Revolution by Tim Noakes, Sally-Ann Creed, Jonno Proudfoot and David Grier
This morning’s breakfast was the standard Eggs, Bacon and Avo. To my horror, when I punched in my food into Spark People’s Nutrition Tracker, I had eaten all but one of my 20 carbs in that one meal! That was because I had taken the seemingly sage advice to eat a whole avo with my breakfast…at 15 carbs! I will not do that again. Half an avo is just fine for me. I will also be soaking seeds for my lipase containing sprouts today. They are so low in carbs and great for snacking straight from the fridge.
Dinner was a 300g T-bone steak, and a tiny bit of biltong (beef jerky) while I was cooking. And some salted butter on the tip of my finger. Love butter!
My thoughts on a few things: Having the same breakfast every day is as boring as bullshit. No replica foods is even more boring, especially if you are an avid cook such as I am. And a taste fiend! I LOVE different tastes. So off I went trawling the internet for keto recipes and I found masses of delicious looking dishes. I also have some good ones in the Real Meal Revolution Cookbook. After all, that is how I started this Low Carb High Fat journey.
Brunch with Amanda:
Bacon and Egg Scramble with Cheese Grillers, Mushrooms with Garlic and Ginger, and Guacamole
I have committed to doing two weeks induction (as in Atkins) with my buddy Amanda, to accompany her on the start of her LCHF/Keto journey. This is a good thing for me as I am in need of a bit of discipline right now. AND… I am already looking forward to some awesome cooking experiments to come after our Fat Burning Fortnight! Yay! Pancakes, breads and muffins, waffles…all sorts of tasty morsels. Craig from ruled.me is so prolific with wonderful keto recipes, it’s like being a kid in a candy store visiting his site!
But in the meantime – off to boil 6 eggs for quick snacks. Loving this healthy journey!
Cruising with the Revolution!
(I follow The Real Meal Revolution by Prof Tim Noakes, Sally-Ann Creed, Jono Proudfoot and David Grier)
This has been an interesting week.
Now I do not subscribe totally to anyone’s particular idea of Banting. I use however much I need, wherever it resonates with me and suits my needs, wants and desires. Yep, all those things. Needless to say, my desire is to be healthy above all. Slim is good. Health is my main priority – physically, mentally and emotionally.
Physically means getting good nutrients into this bod, organic where possible and more than that, out of my garden! Being fit and active is important – so that I can get around the streets of Edinburgh and Pittenweem when I visit my sis – and to be able to walk in my little forest with the dogs and to dance with my horses. As I get lighter, all this becomes easier to do. Being healthy and fit enough to live a full active life is my sincere want, need and desire.
Mentally? Hmmmm… Keeping my brain busy is not too difficult. It wants to explore all the time! Discovering and using knowledge is ongoing, continually. Discovering what works best for me as far as food and health is concerned takes up a fair bit of my time as well. Nutrition has long been my interest. Ideas come, get used, get discarded at times and then the chosen principles get added to my lifestyle. All in all I am a healthy fat girl. Now I am on my way to being a healthy slim girl!
Emotional well-being is important so I ask myself what can I do to keep my sometimes rampant emotions happy? What do I like to do? Meditation and Qi Gong for starters. And then, I love to cook. Tastes turn me on. I love to develop recipes out of whatever I have at the time, and sometimes I plan. I certainly think simple is best, but there are times when a bit of luxury and food decadence suits the moment! We are not robots and we like variety. Well I certainly do. To eat the same things every day is not how I like to live. It would be like painting the same picture every day, and now and then get let out for good behaviour to paint something new. Ugh! I am a rainbow being, as are we all. I just like to let all the colours shine! Not just pink!!!
See! That’s the emotional side
The last week has been one of those emotional ones and food, of course, has come into play. Rebellion and resistance is part of my nature and sometimes it roars to the forefront of my emotional day. I know I am not alone. There are many of us emotional peeps out there and many of us rely on food to comfort us or to assist in the rebellion of the moment. I am not saying it is right, it just is like this at times. Just is.
We move on.
So what do I do on a regular basis? What I like to do. Drink my lemon water, coconut oil and salt in the morning – I happen to love it – and then I wait until I am hungry. My natural bent, my desire, is to do intermittent fasting, which means I eat anywhere between 10 am and noon, and I eat supper anywhere between 6 and 8 pm. And supper is always small. That feels good to me, and I am the one who knows what works for me. The principles behind intermittent fasting ring very true and my body likes it. I have written about it in previous posts, so do go and have a read. LCHF/Banting/Low Carb is how I choose my food. Sometimes I deviate, but not too often. I like banting. It’s good food.
Recently I relinquished all my outside responsibilities and resigned from committees etc. This is because I have an art exhibition coming up in July, so I have gone into my painting cave for the next four months. However, I am also writing my little Banting Recipe Book to release at our Silver Mist Holistic and Health Fair on 11 and 12 July 2015 here in Haenertsburg. Go to the facebook page to check out what’s coming.
Recent Banting Food Photos
Shirataki Noodles with Basil & Moringa Pesto
Shirataki Noodles with Bacon & Cream Sauce
Banting Snack: Celery with Whipped Cream & Blue Cheese
Until the next post – keep smiling and do the healthy thing…
Rockin’ on – Following the Real Meal Revolution
15.2 kg gone in 124 days, (that is just under 18 weeks). I am happy with half a kilo a week so this is great.
After researching low carb diets for a few years, and starting and failing on all, I bumped into Banting. By that time I had come across Ayurveda (best time to eat at 12 noon), Intermittent Fasting (stop eating at 8 pm and eat at 12 noon the next day – 16 hr fast) and Carb Cycling/Reward Meals/Spike Day (for re-stoking the metabolic fires).
I have done intermittent fasting for some while now while trying to find my way in the already tried and failed low carb world. Then I found Banting which just slotted in as if my journey had been waiting for just that moment.
Energy abounds! The morning starts with my Coconut, Lemon and Salt and Hot Water (I should call it CLASH Water). I am hardly ever hungry and my first meal of the day at noon is sometimes hard to finish. Like breakfast this morning!
Lamb’s Liver sauteed in Burnt Sage Butter and Scrambled Egg
Stir-fried Spinach with Garlic and Red Onion served with Avocado
Eating to satiety is something I learnt from the Big Banting Breakfast Debate (BBBD) group on Facebook. Eat to satiety off the Green List in The Real Meal Revolution (you can get the lists by visiting their website www.realmealrevolution.co.za). The rest of the day is a breeze.
I must explain that Charles Lubbe who runs the BBBD recommends eating within 30 minutes of waking and while I understand the principle which I have also found on some body building sites (I have been strange places), my experience of intermittent fasting has brought me to this place on my journey. Charles always says “there are no nannies here” so I walk my path confidently in the way it works for me and this sure works!
The glorious lack of hunger indicates that my body is a truly hot fat burning furnace. I can just see all those fat cells letting go of their contents! I get through the day very easily after that first meal. Any snack late afternoon is small, perhaps half an avocado, a small handful of nuts or biltong, or some seeds.
Supper is invariably small, often just some protein and fat if I don’t feel like vegetables. Left over chicken or perhaps a bowl of bone broth. (That is one of my favourite small meals.) I do try to eat a salad some nights.
I set myself a challenge after losing 15 kilos, and that is to exercise before every meal, and I am not allowed to eat unless I have cycled for at least 10 minutes. This has resulted in me getting more and more into movement and now I have added walking in my forest with the dogs, and this is on a slope so when I head for home, it’s upward all the way. It works up a sweat and my heart is working hard by the time I get back to the house. When I talked on the phone yesterday, I found myself bouncing gently on the rebounder for a good few minutes and I know the enormous benefits of doing just that. Amazing.
For years I have been writing a recipe book, and it is only now that I have joined the Real Meal Revolution that everything is falling into place. My first meal of the day is the most important to me so that requires thought and nutritional creativity. Just up my alley! In the writing of this book I am committed to creating something different for 52 weeks of this year. That’s 52 recipes…
Join my Banting Journey and watch this space for the first recipes.
(The Real Meal Revolution by Tim Noakes, Sally-Ann Creed, Jonno Proudfoot and David Grier)
Dogs and horses wake me up early and these days I have been eating breakfast a little earlier than my norm (which is anywhere between 10 and noon). The day started with lemon juice, salt and coconut oil in hot water, sipped on the stoep gazing at all the green around me and flowers burgeoning everywhere. Even the bees were up early and already collecting their gatherings for the hive. The dew was cool beneath my bare feet, such a refreshing feeling.
About three hours later I thought about eating. This was around 8 am. So this is what I concocted…
Turmeric-Spiced Egg Scramble with Coconut Kissed Thai-flavoured Chicken
This was a different take on breakfast. Well, it is the most important meal of the day and who said we had to have bacon with our eggs every day? There was left over cooked chicken in the fridge and I had run out of bacon, so creativity was necessary. The Thai green curry paste was an awesome addition with the coconut cream. I stir-fried two spring onions with the chicken and then added the paste and coconut cream. Truly good tasting!
Dressed with Olive Oil and Verjuice
This was a late lunch dish with a friend. The look on his face was so rewarding And there was not a starch in sight! Shows you that even non-Banters like Banting food! Two more non-Banters are coming for dinner tomorrow night, so I am already planning and scheming…
Keeping up with the Revolution…
(The Real Meal Revolution by Tim Noakes, Sally-Ann Creed, Jonno Proudfoot and David Grier)
I know it is difficult sometimes to think of things to eat for the Big Breakfast, so here are a few ideas you might like to try.
Bacon OR Chicken Livers OR Ox/Lamb/Calves Liver OR Pork Rashers OR Lamb Fingers OR Pickings from Bone Broth OR Steak with extra Butter. (Of course you can have any offal if you like it, brains would be good.)
Free Range Eggs OR…Well, eggs is eggs – OK, you could try ostrich or quail eggs for a change?
Avo OR Spinach, Kale, Chard (Silver beet), Beetroot leaves, Mustard Spinach, Pak Choy. Leafy things. Organic if possible. Try growing your own.
Moringa Powder to mix with your avo or greens. Or drink the capsules.
Coconut oil OR Butter, Ghee, Lard (Pork Fat) or Tallow (Beef or Lamb Fat) OR Schmaltz (Chicken Fat) OR Bacon Fat
There are many different ways to use these ingredients. Take livers for instance.
Chicken livers can simply be browned in butter or cooked with cream or sour cream if you are feeling luxurious. Ox/lamb or calves liver can be cut into strips and rolled in crushed almonds or almond powder, (or not!), and fried in coconut oil, butter or ghee. You could mix the cooked liver with scrambled eggs for a change. Chop bacon and do the same thing. Hey, you could even have left over fillet steak chopped up in the scrambled eggs!
As for the leafy things, try steaming, stir-frying, wilting, creaming, whatever, and eat them with poached eggs, fried eggs, mixed into scrambled eggs with bits of bacon, a spinach and feta filling for the omelette…get my drift?
Eggs I have mentioned. Fried, poached, scrambled, omelette, pizza type omelette with cheese under the grill, bacon and eggs baked in muffin tins, quiche type muffins filled with all the good stuff for breakfast on the run. If you’re not in a hurry and you have time to bake in the morning, pour melted butter over them for that extra rich flavour. Remember you can always add herbs to the quiche muffins. Oregano is particularly good.
I hope this helps spark some creativity in the kitchen. After all, if you think about it, breakfast is our main meal, so it should be the one that deserves the creative touch.
It makes me happy to cook and to develop recipes for everyone to enjoy, especially for the awesome Facebook group of which I am a part. Visit there and see what a great bunch of people they are, led by the indomitable Charles Lubbe and his very helpful team from The Big Breakfast Banting Debate.
Go Big Breakfast!
Omelette Roulade filled with Swiss Chard and Mushrooms
Breakfast Egg and Bacon Pizza in a Pan
Bacon, Eggs, Tomato, Cheese and Avo
Green Eggs with Buttered Fillet Medallions & Heirloom Purple Tomatoes
Green Eggs, Bacon and Courgette Fritters
We’re Cooking with the Revolution!…
(The Real Meal Revolution by Tim Noakes, Sally-Ann Creed, Jonno Proudfoot and David Grier)
How am I feeling today? Strange, slow, thoughtful. It is day 2 (day 1 was not FFF legal) of the Fat Furnace Fortnight and I am probably going through some kind of detox, Herxheimer reaction, that sort of thing. Although I have been Banting for quite some time now – this is nearly the end of my 4th month – I did go through a time of putting on a couple of kilos over the holiday season but it came back down fairly quickly which makes me realise it was more than likely water weight.
It is coffee and dairy that I think helped the weight stall. This is the 2nd day without coffee and I am choosing to drink rooibos tea since it has no caffeine. Green tea may well be good for me but I don’t want to indulge in any caffeine during this fortnight. I want to see how my body reacts, so I am being uber good! I am having a teaspoon of coconut oil in my tea and it tastes just fine! It is certainly a good way to take in the requisite two teaspoons a day … and it is cheap lip-gloss!
A good breakfast with good fats really helps keep the munchies away!
Until the next post, keep on Banting!…
It is amazing what accountability does to one’s whole demeanour. My sister needed some encouragement to go the Banting way and I was so happy, I jumped at the chance to mentor and accompany her. I say mentor only in that I have been doing it for 4 months and have lost 14 kilos and am so in the groove now, it feels solid, and it is a treat to help anyone to achieve something at which we are both working. This is not unlike going to gym with a buddy. You can talk the same language about muscle building and toning, groan and moan when you are taking strain, appeal for help when you need a lift, and generally be there for each other. Here we talk nutrition, weight correction and general health.
Sis and I have both had weight issues most of our grown-up lives. We both suffer from the apple shape, insulin resistance marker tum and are both very keen cooks. This has led to many calories over the necessary and the proof is in the size of our clothes. Too big! In the past we have talked about doing a project together which involved writing, and what better project than this. With this we can reach and teach others as well, those who are walking the same journey to Oh-So-Sassy!
I have been on go-slow for a fortnight now. Not stalled, but the weight loss is crawling along. I decided to start at the beginning again in order to make sure my system is truly changed and is a roaring fat-burning furnace! So I am joining my sister with that goal in mind for both of us. She will now have the delight of all that water weight loss in these next two weeks. Hopefully I will drive those ketones on and out and stoke my furnace once again.
The first two weeks are what I call Austerity Fortnight. A bit like Atkins induction when I did that some years ago, except no dairy, no nuts and lots of fat. Nothing but eggs, fish, poultry, red meats, venison…anything under the protein column on the Green List in The Real Meal Revolution by Tim Noakes et al, and vegetables from that same list. That’s it. And of course fats. Coconut oil, butter, ghee, lard (pork fat) and tallow (beef and mutton fat). Drinks include water water and water, herb teas, preferably green tea or rooibos/redbush with a slice of lemon and/or mint, and ginger tea which I make with slices of fresh ginger steeped in boiling water which I keep in a flask and drink as needed. Another drink I keep on my desk from which I frequently sip, is filtered water with apple cider vinegar. The benefits of ACV are too numerous to mention here, so I will save that for another post. Just believe me when I say it is good for you!
The Sisters Day 1:
Lamb Fingers with Kale and Egg Scramble spiced with Turmeric, Black Pepper and Cayenne
This was my meal number 1 in the mountains of Limpopo Province and Sis had eggs and bacon and a grilled tomato in Scotland. We will both be making bone broth tonight, mine in my slow cooker and hers on her new AGA! Bone broth is my chosen top-up food or snack mid-afternoon if I get the slightest bit peckish. I decided that bone broth was the easiest way to keep my fat intake up without having to even think! So instead of a cup of coffee or tea, bone broth is it. And water, or have I said that already?
We leave 6 to 8 hours between eating because we eat breakfast to satiety. This I learned from my mentor, Charles Lubbe from The Big Breakfast Banting Debate on Facebook. Eat until you are FULL! And he means really full. By the way, if you ever want a really good Facebook Banting Group you cannot go wrong with Charles’s The Big Breakfast Banting Debate. He has all sorts of good information at his finger tips and the support is awesome.
Tonight’s meal for me will be a handful of spicy beef meatballs, salad dressed with olive oil and lemon, with a gorgeous mix of broccoli, cauliflower and courgette, while Sis will be eating pork with crispy crackling and buttered spinach for her supper in the Northern Hemisphere.
This in from Scotland:
What a fabulous idea. Ever since I moved to Scotland I have felt quite far from my sister, and now we have the same goal! What a pleasure, and the fact that I have been on a different diet and not really lost a thing, and that M has lost 14kg’s means it works. Sure I am in trepidation, my basic lifestyle has been vegetarian most of my life, but I do enjoy meat. I have been eating low fat EVERYTHING and was surprised to see what a challenge it is to find full fat milk/cheese/yoghurt in the shops.
So now for my comments very quickly! I am not properly prepared for the austere 2 weeks, the only thing that is working in my kitchen is the new AGA, the worktops have not been installed and I have bought loads of cheese! I have also not been able to get into the kitchen to put the pork roast into the AGA! There are workmen sanding the bamboo work tops so I cannot do anything. I might land up having cucumber and boiled eggs for supper tonight. I have learned my first lesson in Banting, BE Prepared!
I did walk to the butcher and buy some lamb bones for a broth which I will put in the oven when the workmen have left. The broth is a basic one, a few sticks of celery, a carrot, 6 black peppercorns, an onion and a clove of garlic.
My tea of choice will be green or ginger tea, I am not really keen on herb teas, but will aim to try some new ones soon.
I love it! Here’s to our journey to Slim and Healthy…
Rocking with The Real Meal Revolution!!!