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?

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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:

 

  • 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

  • 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 

Dont Forget to leave any comments or questions below?  You may be asking the question that someone is thinking!  How are you doing so far?  Ready to go farther?  Let me know below