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.
Stay Lean!
Coach Mike
What Can I eat on the HFLC Veggie Program?
Skai Notes:
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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
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This program is for folks who primarily want to be Vegetarian or High Veggies and is not a high meat diet.
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The trick is to eat as much healthy fats as you can.
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This is perfect for Vegans, Vegetarians, Flexitarians, and Omnivores
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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
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The gist is getting in as much real food into your system as possible.
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Avocados, Coconut, Greens, Berries, Celery Sticks, Water, Pecans, Walnuts, are definitely things that I usually have on hand regularly.
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Learn to make Fat Bombs...they are awesome!
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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
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Drink Smoothies...low carb...I will show you how
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more later...Get
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)
Arugula
Asparagus
Bok Choy
Broccoli
Broccoli Rabe
Cabbage
Cauliflower, raw
Celery
Chard
Chicory Greens
Cucumber
Eggplant
Endive
Fennel bulb
Garlic
Green Bean
Jalapeno
Lettuce, Green Leaf
Lettuce, Romaine
Parsley
Radish
Spinach
Soy Bean
Zucchini
Seaweeds
Vegetables (moderate sugar)
Artichoke
Brussel Sprouts
Kale
Kohlrabi
Mushrooms
Okra
Pepper, sweet, green
Pepper, hot, red
Pepper, sweet, yellow
Pumpkin
Snow Pea
Spaghetti Squash
Fruits
Avocado
Berries
Lemon
Lime
Olive, black
Fats & Oils
Almond Butter
Almond Oil
Avocado Oil
Butter
Coconut Oil
Fish Oil (cod liver)
Flax Seed Oil
Grape Seed Oil
Hemp Seed Oil
Macadamia Oil
Mayonnaise
Olive Oil
Peanut Butter
Peanut Oil
Safflower Oil
Sesame Oil
Sunflower Oil
Sunflower Butter
Walnut Oil
Cheeses
This is if you want to do Dairy:
Cheddar Cheese
Blue Cheese
Cottage Cheese
Cream Cheese
Feta Cheese
Gouda Cheese
Mozzarella Cheese, whole milk
Parmesan Cheese
Provolone Cheese
Ricotta Cheese, whole milk
Swiss Cheese
Dairy/Non-Dairy & Eggs
Almond Milk (unsweetened)
Coconut Cream
Coconut Milk (unsweetened)
Eggs
Greek Yogurt, whole milk
Heavy Cream
Sour Cream
Soy Milk (unsweetened)
Whipped Cream (unsweetened)
Dressings
Apple Cider Vinegar
Balsamic Vinegar
Blue Cheese
Creamy Caesar
Piri Piri Sauce
Ranch
Flours/Meals/Powders
Acorn Flour
Almond Flour
Almond Meal
Flax Seed Meal
Coconut Flour
Protein Powder
Psyllium Husk
Sesame Seed Flour
Nuts / Legumes/ Seeds
Chia Seeds
Flax Seeds
Hemp Seeds
Pumpkin Seeds Safflower Seeds Sesame Seeds
Sunflower Seeds Almonds
Macadamia
Pecans
Pine Nuts
Walnuts
Coconut meat
Poultry
For those who are going to eat Poultry:
Chicken, Breast
Chicken, Legs
Chicken, Wings
Turkey, breast
Turkey, ground
Turkey, bacon
Seafood
For those who are going to eat Seafood:
Anchovy
Bass
Carp
Caviar
Flounder
Haddock
Halibut
Herring
Mackerel
Salmon
Sardines
Sole
Trout
Tuna
Tuna (canned)
Clams
Crabmeat
Lobster
Mussels
Oysters
Shrimp
Squid