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Old 06-17-2014, 08:53 AM   #571
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Another boring fat fast day - 1000 calories, 90% or more fat.

B: BPC
S1: Unsalted macadamia nuts (hint, unsalted macadamia aren't as yummy, so I can eat 1 oz. without wanting to eat more)
L: Shirataki with cream sauce and mushrooms
S2: Unsalted macadamia nuts
D: Zevia soda with HWC
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Old 06-17-2014, 09:36 AM   #572
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Quote:
Originally Posted by sbarr View Post
Not sure about others, but here is what I do (it's very flexible and you can work with what you have in the house and how much fat, carbs, protein you want). I have probably made it 7 or 8 different times with variations. Note - all of these recipes are very general so you can make according to your preference. They're very easy.

1 cauliflower, cut into small pieces - I like it smaller than what you can easily break up (I think it forces me to eat a bit slower)
1/4-1/2 c. HWC - optional
4-6 oz cream cheese - optional
4-8 oz. cheese
8-16 oz. ham or kielbasa or bacon (you could probably use chicken)
Salt, pepper, garlic to taste

Steam cauliflower until barely tender, blend/mix HWC, cream cheese, cheese. Add steamed cauliflower and meat to baking dish and stir around a little so meat is distributed. Pour HWC mixture over and bake 350 for 30 minutes.

Another version - with pesto (cold dish)

1 cauliflower, cut into small pieces
1 c. pesto sauce
1/4-1/2 c. mayo
8-16 oz. ham or kielbasa or bacon (optional)
1/2 oz. thinly sliced onion (optional)

Steam cauliflower until barely tender, mix pesto and mayo and cauliflower in a bowl (also add meat if in recipe). You can also sprinkle parmesan over the dish.

Next I am going to try a variation of buffalo chicken cauliflower - my idea:

1 cauliflower, cut into small pieces
8-16 oz. chicken, shredded
1-2 c. buffalo sauce (until everything is coated)

Steam cauliflower until barely tender. Mix cauliflower, chicken and buffalo sauce and then put grated cheese on top and cook at 350 for 30 minutes.
I can't wait to try all of these! Thank you. Might have to leave out some cheese - how many ounces per day do you allow yourself?
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Old 06-17-2014, 09:55 AM   #573
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Re: cheese, not sure - I stay pretty close to my macros:

fat: 116
carb: 18 (net, excluding fiber in veggies)
protein: 70

I usually have one of these dishes for lunch or dinner. If I have a salad, I'll grate 1-2 oz. of cheese depending on my other consumption. I've stopped eating cheese as a snack because it just added up.

With these recipes, you can go all over the board with as much or as little cheese. Also, for the first recipe, you can add egg if you want more protein - I did that a couple of times.
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Old 06-17-2014, 10:03 AM   #574
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Originally Posted by Emita View Post
so far
breakfast BPC
snack: 1 tbsp "caramel crackerjack" (butter, swerve, heavy cream) pecan, pork rind, and peanut bits.
lunch ~65g chicken thigh (skinless) and slice of thick cut bacon, 1/2 cup homemade cole slaw, some guy's bbq sauce mayo'd down.
Do you have a recipe for the "caramel crackerjack"? Sounds really good!
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Old 06-17-2014, 12:17 PM   #575
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Originally Posted by Mistizoom View Post
Do you have a recipe for the "caramel crackerjack"? Sounds really good!
it was a instant-inspiration thing! I made some of maria emmerich's caramel (/caramel-popcorn/ on her blog) but it solidified in the fridge, so I decided to coat bacon with it, and also toss some crushed up pork rinds, pecan bits, and peanuts with it. simple.

today: BPC breakfast in a hurry! butter, EVCO, and a little HWC.

snack: one slice of thick cut bacon coated in caramel (! ) iced coffee with HWC.

lunch: 1/3 of yesterday's big burger with some mozarella, mushrooms, onions, red peppers, and a protein bun ala maria emmerich.

so pleasantly full... still a hunk of hamburger remains! O_O
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Old 06-17-2014, 12:20 PM   #576
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Emita - great new picture... (off topic, but had to let you know!)
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Old 06-18-2014, 07:59 AM   #577
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B: coffee/HWC w egg whites/bacon/cheese
S: kool aid
L: home made tuna salad, pork rinds
S: ice decaf coffee, splenda, HWC
D: pork fried shirataki rice
S: sweet fat bomb or jello
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Old 06-18-2014, 08:12 AM   #578
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Thank you Sbarr! I got my hair highlighted and kinda liked how I looked makeup-less in my nerdglasses.

B: egg benedict over spinach
snack: coffee with 2 single-serve coffee mate liquids. (0 carb)

I think my hollandaise might be off... tummy unhappy ):

did a 4 mile fast hike yesterday and got hungry around 9 when I got home, ate a little peanut butter pudding (pb + HWC + EVCO) and some pork rinds ( made caramel cereal... lol) It increased my protein and calories a bit, but I still ate below BMR and had 81/14/4 macros! According to my Heart Rate Monitor I burned about ~300+ calories in 90 minutes.

Cals: 1469 Fat: 133g Carbs: 15g - 5g Fiber (10 net) Protein: 53g (ketocalc says this is my low limit anyway) Sugars: 3g

Last edited by Emita; 06-18-2014 at 08:17 AM..
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Old 06-19-2014, 08:45 AM   #579
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last night sailing got cancelled... did OK even though I overdid protein by a lot and carbs by a bit. 97g prot, 41 carbs - 10 fiber = 31 net carbs.

(63/26/11 macros) ate at maintenance calories.

today fat fast.

so far BPC, 2 cream cheese clouds, more coffee with cream.
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Old 06-19-2014, 10:20 AM   #580
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Had a small bit of protein bread with ripped off pizza cheese & pepperoni, and a tbsp of my LC ice cream.

so far 80/15/3.6% macros. 60g fat, 7g carbs (lactose!!), 25g protein.

Basically a "pure protein/fat" day.
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Old 06-19-2014, 02:32 PM   #581
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Same here - fat fast to recover from a night out last night.

B: BPC
S1: Macadamia nuts
L: Boiled egg, 2 T. mayo and a little bit of hot sauce
S2: Macadamia nuts
D: Avocado with EVOO
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Old 06-19-2014, 04:33 PM   #582
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Breakfast: 2 cups of coffee with hwc; 1 T coconut oil

Lunch: 1 hamburger patty with cheese and mayo

Dinner: steamed clams with bacon, chives and hwc; zevia soda
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Old 06-20-2014, 11:04 AM   #583
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Braising pork shoulder in a blend of tomatoes, peppers, cilantro, onion, garlic, lime juice, chicken stock and salt and pepper. I can't wait for dinner!
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Old 06-23-2014, 07:50 AM   #584
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Fat fast again today - carbed up a bit over the weekend and need to get back on track immediately.

B: BPC
S: Macadamia nuts
L: 2 eggs with mayo and buffalo sauce
S: Macadamia nuts
D: HWC with soda - basically a cream soda
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Old 06-24-2014, 06:41 PM   #585
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Fat fasting until Friday

B- coffee with HWC
L- "Alfredo" on pasta zero noodles
S- Mac nuts
D- bacon cheese avocado deviled egg (2 halves)
S- mocha mousse
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Old 06-25-2014, 07:40 AM   #586
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labmini - what is your recipe for mocha mousse?
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Old 06-25-2014, 08:29 AM   #587
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My new favorite snack: pepperoni with cream cheese. So delicious!
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Old 06-25-2014, 11:54 AM   #588
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had a high cal, overdo protein day sunday. Since then, been at solid 80/14/5 ratios, if not 82 or higher!

today I gave myself some slack since I'll be sailing and having a catered dinner tonight. planning fat fast tomorrow.

Farmer's market had fresh strawberries, I couldn't help myself!

Breakfast: eggwhite/protein pancake with butter, SF syrup, and a slice of bacon, coffee with tons of HWC
snack 1: a few pork rinds with some ranch dip
lunch: 1/2 josephs low carb pita with some leftover Trader Joe's lamb tips, homemade raita (mix of yogurt, sour cream, and heavy cream), some leftover turmeric cauliflower, lettuce, etc.
afternoon snack: ~2oz strawberries with "creme fraiche" (melted butter, stevia, sour cream) and a mountain zevia float.

macros so far: ~800kcal, 66g fat, 19g total carbs - 6g fiber = 7g net carbs, 28g protein.
(76%/14%/10%) going to see how high fat I can go at dinner tonight... xD
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Old 06-25-2014, 12:32 PM   #589
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Emita - I have no authority other than I love fresh, local strawberries - You get a waiver for fresh strawberries!
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Old 06-25-2014, 01:42 PM   #590
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Emita - I have no authority other than I love fresh, local strawberries - You get a waiver for fresh strawberries!
I don't get carb cravings from them, and they're pretty low glycemic for a fruit. (especially when eaten with some nice cream or creme fraiche! even fresh mozzarella or cream cheese... I admit I've put ranch and mayo on berries before, too!)

VERY hard to portion control unless you make an effort to, though~!

My absolute favorite fruit, and these are so darned good.. local, small, and soft & bright red all over and inside! I made maria emmerich's angel food cake (it fell... WHY) so now I can whip up some cream and have a protein shortcake ^_^

I had a BPC and my ratios are up to 77/13/9 ! As long as I stay below 80g prot. and 30g total carbs I'll be happy. I have 40g of protein remaining to play with today and 10g of carbs, so I think I'll be OK. I've decided to plate my appetizers but wait to eat them til I see what the main course is, otherwise I'm doubling up on protein most of the time... and I'm rarely hungry to begin with, thanks to ketosis!

Last edited by Emita; 06-25-2014 at 01:45 PM..
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Old 06-25-2014, 01:47 PM   #591
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True, portion control can be hard - but, fortunately, they're expensive and a short time during the year.

Maybe it's the rebel in me that just split hairs and declare - local, seasonal fruit should be ok.

I'm waiting for the peaches on my tree to ripen - I hope to get to them before the squirrels do. Warm and sweet off a tree - a ripe peach can almost bring tears.
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Old 06-25-2014, 05:27 PM   #592
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Hi sbarr-

Whip 1/2 cup heavy cream

In another bowl
Whip 8oz of mascarpone, 1 egg yolk, 1/4c sugar free chocolate syrup, 2 tsp instant coffee, 1 tsp vanilla and 1 1/2 tsp cocoa powder

Fold together - chill
next time I will cut back on the coffee and SF syrup a bit - it's a little strong

Makes 6 servings
It's good, rich but a lot of dairy. With this and the fettuccini Alfredo I am feeling a little bloaty from all of the dairy. Need to switch it up tomorrow!

Hope you enjoy
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Old 06-26-2014, 06:55 AM   #593
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2 BPC kinda morning... fat fast planned today.

cream cheese cloud snacks, 1/2 oz macadamia nuts.

small iceberg wedge salad for lunch

kelp noodles and cream sauce for dinner with mushrooms.

Last edited by Emita; 06-26-2014 at 06:56 AM..
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Old 06-26-2014, 11:29 AM   #594
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thanks labmini - that has some potential - don't have mascarpone but maybe can substitute a bit.

For me, past few days have been very enlightening - I haven't been tracking directly since 2 of 3 days, ate away from home.

Tuesday - Started day with BPC - I blew past my macros when I went out to lunch and ate Thai red curry type of soup - I could taste the sugar, but was eating with a friend, enjoying myself. Also had a bit of calamari and sushi. Ketones the next day were abysmal.

Wednesday - BPC, 1 oz macadamias, 1 T. cottage cheese and 1 T. coconut oil for lunch (basically fat fast meal prepping for dinner which I knew was going to be out of the house). Dinner (at my daughter's school) was 1/2 BBQ chicken with savory dry rub, maybe 1/4 c. mayo based cole slaw and evening snack was HWC with diet Zevia soda.

Today - BPC, spaghetti squash lasagne

I'm starting to consider fat fast meals as fall-backs when considering the rest of the day, which seems to help.
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Old 06-26-2014, 12:44 PM   #595
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@sbarr, I've done the closest thing to a true fat fast yet today.

2 "heavy" bpc's in AM (200cal each) but spaced out only about 1 hr.

waited too long to have lunch cause I was so sated for a while... 2 pm hit and I had ~2oz iceberg lettuce, a little leftover kelp noodles, with 10g each red onion, blue cheese, and tomato. 1 serving of blue cheese dressing, and 2 slices of thick cut bacon.

I was still hungry right after so I had a 70cal PB fat bomb and another (lighter) BPC... now I'm very sated! ended up being 200/200/400 calories per "meal" and not spaced perfectly, but I feel pretty good ( a bit over caffeinated though!)

since I only want to lose 5lbs -10lbs MAX at this point I'm planning on fat "fasting" the 1200 cal way. I didn't have any caviar or pate and didn't want to open a new can of tuna, so I worked with what I needed to use up in the fridge. theorized that bacon when poriton controlled could be OK and that blue cheese dressing was a good fat source, so I made a mini wedge salad and the macros worked out. it did lower me from 95% fat to about 92%, but still on track.

I think the fat fast is a great baseline for tailoring to your own body.

(am I going way off topic here? :S )
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Old 06-26-2014, 04:52 PM   #596
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Sbarr and Emita- I totally agree! I only made it 2 days of fat fasting, today my fat was 86% but way over in calories. I just posted on another thread how I learned a lot from fat fasting and feel like I can build breakfast and lunch from "fat fast" meals and have "normal" low carb dinner of meat, veg and fat and have a solid meal plan to meet all macros. Also learning that keeping my calories around 1200 should help keep things moving.

And the 2.5lb loss in three days doesn't hurt either!
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Old 06-27-2014, 09:14 AM   #597
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yesterday 90/6/3! (~118g fat, 10g carbs - 3g fiber, 17g protein.) Best ever. about 1150cal.

Today so far I was very hungry... fat fast side effects? I had a big 250 calorie BPC for breakfast, a fwe fat bombs for a morning snack, but was still hungry.

bit the bullet ahead of an office going-away party (coworker I despise! ) and had some of my miracle-fry-rice with some of the fattiest pieces I cut from a pork loin roast, and about 1/2 tbsp of my homemade peanut satay sauce.

Dunno if I'll eat much, if anything, at the party. Maybe just the homemade LC strawberry ice cream I brought to share, lol!

so far already at ~700 cal, 88/9/3 macros. (~72g fat, 6g carbs - 2g fiber, 16g protein.)

Going for a steep hike this evening, so I'm not too worried about making today a fat fast, I will probably need more protein and calories. I brought a serving of maria emmerich's shamrock protein shake with me for the hike, and have shirataki noodles, cream sauce, and some meat in the fridge.

Forgot my nice portion-controlled 1/2 oz macadamia, 5g coconut, and 1/4 oz homemade lc white chocolate snack packs at home :<
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Old 06-27-2014, 12:01 PM   #598
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BF: Coffee with cream; chicken leg

Lunch: 2 chicken legs

Dinner (the plan is..): lamb chops and leftover beef ribs
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Old 06-27-2014, 11:08 PM   #599
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Went to a restaurant for breakfast and had 4 slices of bacon and coffee w/halfnhalf.
Lunch: Half Avocado w/homemade olive oil mayo.
Snack: Pork Skins w/sour cream
Date Night: Coffee w/hwc and 2 pats butter, 2 slices bacon w/sour cream

Calories: 1245 115Fat/38.4Protein/13.8TotalCarb - 81.9%/12.7%/5.4%
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Old 06-28-2014, 09:15 PM   #600
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Breakfast: Coffee w/hwc and butter, 1 strip bacon & 2T mayo
Lunch: Chicken chowder
Snack: 2T cream cheese
Dinner: Sausage Link & Pub Cheese
Snack: Pork Rinds & Artichoke Dip & Butter

Calories: 1,959 190gF/45.3gP/15.6gC - 86.3%/9.3%/4.4%
Blood Ketones: 1.8mm

Last edited by webwoman100; 06-28-2014 at 09:16 PM..
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