My Big FAT Veggie Life! Online Course
Lesson 3: What is the High Fat Low Carb Veggie Lifestyle?
What is Ketosis?
Are Carbohydrates really that necessary?
Actually, You Don't Need Carbohydrates for Energy by Mike Sheridan
Of all the nutrition and fitness misconceptions I hear, this is the front-runner for most ridiculous:
"I need carbohydrates for energy."
If that's the case, how did we survive and thrive as hunter-gatherers on less than 80g of carbohydrates per day? While still managing to chase down a wild boar, climb a tree to escape a pack of wolves, walk five miles and back to gather fresh water, and gather sticks and logs to build a shelter?
Perhaps we subconsciously heard it in an advertisement, or maybe we took a look at our government food pyramid, but for whatever reason, we've all been trained to respond to any mention of cutting carbs with this rehearsed answer.
The reality is, humans are not meant to consume an abundant amount of carbohydrates. Not only because our daily activity is less than the hunter-gatherer, but because there is:
No dietary requirement for carbohydrates! When and if our body is ever desperate for energy, it is perfectly capable of making its own glucose through gluconeogenesis. If absolutely necessary, we are fully capable of taking non-carbohydrate sources and creating carbohydrate structures.
Unlike protein and fat, carbohydrates supply none of the elements necessary to build or repair tissue in the body, and provide no essential component. As the Institute of Medicine (IOM) states year-after-year in their Dietary Reference Intake Manual:
"The lower limit of dietary carbohydrate compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed." IOM (2002)
Although our brain requires 120g of glucose per day, it's inaccurate to think this can only be obtained from dietary carbohydrates. Because of the importance of brain fuel, our body is quite capable of creating it's own glucose, by breaking down fat. In fact, if one can reach their alternative fuel source the size of the non-carb fuel tank issignificantly larger.
And the best part about using the fat, is losing the fat.
What Can I eat on the HFLC Veggie Program?
There may be some other food items not listed here that you can eat...you just would have to check on www.nutritiondata.self.com to ensure that the carbs are within your parameters for the day
This program is for folks who primarily want to be Vegetarian or High Veggies and is not a high meat diet.
The trick is to eat as much healthy fats as you can.
This is perfect for Vegans, Vegetarians, Flexitarians, and Omnivores
Eating processed foods is not advocated however I understand the need to find something fast...I do eat Boca burgers occassionally when I dont feel like really cooking
The gist is getting in as much real food into your system as possible.
Avocados, Coconut, Greens, Berries, Celery Sticks, Water, Pecans, Walnuts, are definitely things that I usually have on hand regularly.
Learn to make Fat Bombs...they are awesome!
Get in the habit of logging everything you consume its a habit that most athletes practice and its really beneficial in learning how much carbs you eat
Drink Smoothies...low carb...I will show you how
My Big FAT Veggie Life
HFLC Guidelines and shopping list
If you are trying to lose weight or get healthier with the My Big FAT Veggie Life HFLC High Veg Program, here's a detailed shopping list to help you choose wisely which foods should always be on the top of your grocery shopping list. If you scroll down to the bottom of this list I have attached a downloadable form for you which also has attached to each and every item a link to its own nutrition data so you can see what the macro-nutrients are in each item.
Here are some guidelines to consider:
· You should keep your macro-nutrient proportions (calorie-wise) around 75% Fat, 20% Proteins and 5% Carbohydrates.
· You should always keep your Carbs under 30g.
· Also, on a Ketogenic Diet saturated fats are considered good for you.
· How Do I Know I'm In Ketosis?
o There is something on the market call Ketostix, you will have to perform a urine test in order to see how much ketone bodies are in your urine. This is the easiest way to ensure that you are in ketosis.
· Log what you eat daily so that you can track your carb intake. Use websites like cronometer.com or fitday.com. You can also go to nutritiondata.self.com to get carb info on each item you consume.
My Big FAT Veggie Life Allowable Food List
Vegetables (low sugar)
Lettuce, Green Leaf
Vegetables (moderate sugar)
Pepper, sweet, green
Pepper, hot, red
Pepper, sweet, yellow
Fats & Oils
Fish Oil (cod liver)
Flax Seed Oil
Grape Seed Oil
Hemp Seed Oil
This is if you want to do Dairy:
Mozzarella Cheese, whole milk
Ricotta Cheese, whole milk
Dairy/Non-Dairy & Eggs
Almond Milk (unsweetened)
Coconut Milk (unsweetened)
Greek Yogurt, whole milk
Soy Milk (unsweetened)
Whipped Cream (unsweetened)
Apple Cider Vinegar
Piri Piri Sauce
Flax Seed Meal
Sesame Seed Flour
Nuts / Legumes/ Seeds
Pumpkin Seeds Safflower Seeds Sesame Seeds
Sunflower Seeds Almonds
For those who are going to eat Poultry:
For those who are going to eat Seafood: