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14.11.2015
Before you binge out on pasta dinners and bagel breakfasts, you might want to take a serious look at what researchers are reporting about “carbo-loading” before a marathon or long endurance event. When muscles can access fat as fuel during a race, glycogen stores are spared and saved for use later down the road – this means “hitting the wall” or “bonking” can be delayed and perhaps even avoided completely.
A new pre-race nutrition paradigm that combines the two ‘loading’ approaches is being recommended by experts in the sports performance field.  Here’s the plan in a nutshell. After 10 days of eating low-carb, high-fat foods, switch to a traditional “carbo-load” diet that incorporates 70 percent of calories from carbohydrates for the next three days. This ensures that your glycogen levels are as high as they can be and are raring to go on race day. A study conducted by the University of Cape Town in South Africa implemented this 10-day ‘fat-load’ followed by 3-day ‘carbo-load’ plan on a group of experienced cyclists.
Julian Bakery the company I started this falsely labeled low carb journey with, was patently lying. Do we really want to support the internet businesses that have been and continue to sell us falsely labeled products in the name of money at the expense of our health? Healthy fat increases your HDL (good) cholesterol, which helps remove plaque from your artery walls. Eating more fat keeps you fuller, longer: the key to reducing your daily calories without feeling deprived. Low carb dieters require varying levels of fat, protein and carbs to meet different weight loss goals. It’s high lauric acid content boosts your metabolism, and helps support healthy thyroid functioning. Coconut Oil increases absorption of calcium and magnesium, helps remineralize teeth and improves overall gum health.
The natural, saturated fat in butter helps your body absorb the healthy nutrients in vegetables. Olive oil is full of antioxidants and vitamin E, adding protection against certain cancers and signs of aging. Loaded with vitamin A and potassium, cream cheese is one the most flexible high fat low carb foods. Use it to thicken sauces, as a spread and as a main ingredient in Atkins approved desserts. A few tablespoons of sour cream gives your fat ratio a boost, helping you get into ketosis quickly.
Adding coconut to your high fat low carb foods boosts HDL (good) cholesterol, and decreases your risk of cardiovascular disease. Try unsweetened shredded coconut raw, add coconut oil, flavor (vanilla, lemon, cocoa, etc.) or use in low carb recipes. Avocados have high amounts of fiber, are sodium and cholesterol free, contain omega 3 fatty acids, and are rich in vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B 6, vitamin B 12 and folate)— as well as potassium. Sprinkle avocados with herbal seasoning and combine with cooked egg yolk for delicious deviled eggs. Spread cream cheese between two slices of cheddar cheese for an instant high fat low carb snack. Place thick, Canadian bacon slices in a muffin tin, fill with cream cheese, egg, bacon, spices and veggies, then bake. Organic Raw Cacao Nibs are “nature’s chocolate chips” boast a strong, raw dark chocolate flavor.
Snack on these sweet dark chocolate nibs or use them in recipes instead of sugary milk chocolate chips. Viva Labs Cacao Powder is made from Criollo cacao beans – the highest quality cacao without bitterness. Viva Labs Cacao Powder is unprocessed, retaining important nutrients like magnesium, calcium, iron, fiber and protein.
Antioxidants in cacao provide cellular defense against the effects of free radicals, improving the look of skin and promoting cellular repair and rejuvenation. Eggs provide the perfect ratio of protein to fat, and have more essential vitamins and minerals per calorie than almost any other food.
Eggs are one of the best sources of choline, a substance your body requires to break down fat for energy.


Almost half of the fat in beef is a monounsaturated fat called oleic acid— the same heart healthy fat that’s found in olive oil. The saturated fat in beef actually decreases your heart disease risk— either by lowering LDL (bad) cholesterol, or by reducing your ratio of total cholesterol to HDL (good) cholesterol. Packable snack: Sliced, high fat meats are easy to roll around low carb veggies or cream cheese chicken salad. If possible, choose locally farmed grass-fed beef for higher amounts of iron, zinc and B vitamins. Cook burgers in butter, add cheese and avocado, and spread some sour cream on top for a juicy, high fat low carb meal. Tommy photographs and describes daily high fat low carb meals and menus, complete with fat, protein and carb counts on his blog, Eat Low Carb High Fat. The Christmas and New Year season is the time of year when everyone can eat all the food that they want and gain a few pounds (or even 10) without receiving judgment from family and friends. Healthy Foodie Manila is one of the best diet food delivery services in the Metro that provides calorie-counted and portion-controlled meals according to their customers’ specific health needs, whether it be to lose or to gain weight.
Signing up for a program with Healthy Foodie Manila will provide you food 5 days a week (Monday-Friday) with 4 meals a day (Breakfast-Lunch-Snack-Dinner) that are delivered to your doorsteps daily.
Contact Healthy Foodie Manila for the prices of their other programs, like vegetarian, pescatarian, paleo, and customized Diets (No rice, augmented carbs, high protein, low sodium and sugar). My sister, Mhel, wanted to lose weight, so restricting her daily caloric intake down to 1200 will help her reach that goal. Mhel: Though I was mostly jealous of the dishes Ken was getting, I actually liked almost everything included in my 5-day program. My top favorite is their Brown Rice Congee which came with a small boiled egg, chicken strips and nori. I super enjoyed the Honey Chicken with Egg Fried Rice from my last day, which served as a yummy finale, I must say.
The Low Carb High Protein diet is not really geared to losing weight, but more on building muscles, so it’s just perfect for my needs since I just started attending boxing classes.
Another favorite was their Mac and Cheese Bites with Tomato Salsa Dip for it’s the first time I’ve seen mac and cheese prepared this way. Another good thing about Healthy Foodie Manila is that they put up their weekly menus (usually based on a theme) on all of their social media pages every Wednesday, so you can see if the menu for the coming week features food that are to your liking, and then you can decide whether to sign up for the program or not. If you’re looking to lose the weight that you’ve gained over the holidays, let Healthy Foodie Manila’s professional team do all the hard work for you, so you don’t have to hassle yourself of calorie-counting and portioning your own food. Kenneth is the chef in the family (he studied Culinary Arts and Baking & Pastry Art in GCHA).
The bodybuilder menu is comprised mainly of plenty of protein contents and an average amount of carbohydrates with small amount of fats. Bacon is usually what we match with eggs during breakfast but studies shows that it’d difficult the necessary nutrients with that kind of menu. There sugar substitutes and flavored protein powders available in the market which you should be grateful for because it allows you to satisfy your crave for sweet drinks without gaining too much carbs. Vegetables are also a carbohydrate source and you really shouldn’t forget them in your list. The days of high-carb diets may be over – well, make that modified — for athletes who want to perform their best on race day, or so says the March 2013 issue of Competitor magazine.
About two weeks out from an endurance event, aim to get about 65 percent of calories from fats and continue this high-fat intake for 10 days. After a moderate two-hour warm-up, the athletes were able to complete a 20k time trial 4.5 percent faster following the new diet protocol. Saturated fat is traditionally forbidden in most diets, but it actually helps a low carb diet. But pushing fat levels even higher while cutting carbs makes a big difference in the amount of fat you’ll burn.
Coconut oil gives food a nice “buttery” (not coconut) flavor, and is one of the healthiest choices for cooking and baking.
MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.


Add to salads, smoothies or your latest Bulletproof coffee fasting plan for immediate, all-day energy. Without fat, your body can’t absorb carotenoids (powerful antioxidants) or the fat-soluble vitamins A, D, E and K. But after all these festivities, when we’re back to living our regular lives, that is when the pangs of guilt and regret come to haunt us with the horrific sights of our puffy cheeks and jiggly muffin tops.
It’s important to note that they can cater special kinds of diets like vegetarian, pescatarian, and paleo. This was a tasty first impression of Healthy Foodie Manila’s menu in terms of flavor, which made me look forward to the rest of the week.
I love bacon, and if all diet food were as good as this, I wouldn’t have any problems having them every day.
He's responsible for most of the more complicated recipes featured here, and loves preparing pastries and desserts. It’s one of the easiest to find in the market and also one of the healthiest items on your menu. If you’re in a bit of a hurry, you can probably have everything cooked on high in about 4 hours. Majority of vegetable ha zero starch and sugar content but are very very rich in nutrients and fibers. New research is suggesting that a low-carb diet may actually have benefits because it trains an athlete’s muscles to be better fat burners. Training day after day on a low-carb diet can leave a runner feeling sluggish and slow because glycogen stores never get topped off.
This “hall pass” to eat fats doesn’t mean you can pig out on pizza and ding-dongs all day, or really any day. Instead, top off your tank with high-quality, healthy carbs including whole-grain pastas, breads, and rice along with plenty of fruits and veggies (but, of course, cut the fiber intake 24 hours before event).
I’m experimenting with making my own using coconut or almond flour and will share with them the results.
I have to admit, though they were delicious, during the first 2 days, I was struggling because of the calorie limit. High- Protein, High-Fat and Low Carb diet  can really make a huge impact for people who are struggling so much to lose weight. You may cook it anyway you want but it is best to cook it grilled just try not to overcook them, it is beat to eat them half-cooked because you could tastes all the healthy juices and nutrients .
What you need to do is just to use the amount of ground beef you desire and then add high-fat ingredients on top. You can only find fibers in oatmeal, bread, wheat and other kinds of starches and if you do not eat them you are missing a lot of fibers in your body. Plus, there hasn’t been any irrefutable, one hundred percent conclusive proof that removing carbs from the diet improves endurance performance. Quality fats from healthy oils, nuts, meats, avocados, whole milk, cheese, eggs, and fatty fish are what should be on the table. I made a loaf yesterday and it turned out really bad, but I discovered my baking powder has an expiration date of 2005 so that might be why it didn’t rise. All you have to do is to buy 1 whole chicken, put it in a cooking pan, season it and cook it on the oven. In fact, one study at the University of Birmingham in England found that low-carb runners (41% carbs) reported more fatigue and showed reductions in performance than their high-carb counterparts (65% carbs) during intensive training runs. During this phase, your body will learn how to tap into fat stores for fuel; and, your training won’t suffer much because you’ll be tapering down anyway. What if we tell you that you can shed all that holiday weight off but still get to eat delicious food and enjoy 4 meals a day?
Vegetables contains all nutrients that you may need to recover from those heavy workouts and exercises.



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