For me, nothing beats a gorgeous rib-eye or sirloin steak, cooked so that the meat is rare but the fat is translucent and brown on top. When eating out, desserts are usually off-limits for obvious reasons, so let’s thank the French for introducing the custom of finishing a meal with a cheese course. Low carb high fat means you don’t have to follow that cliched advice of removing skin from poultry, and chicken does taste so much better for it! So we can’t have traditional sugary desserts when on a low-carb diet, but who cares when we can have double cream instead! Duck breasts are another example of a food that is clearly meant to be eaten with skin on – discarding it makes the whole experience plummet dramatically.
Egg yolks are obviously an integral part of the egg, and in my opinion much more fun than the whites! I realise that this post is a shameless ode to fat, and reading it alone is probably enough to give a heart attack to a low-fat advocate. LCHF works if you are very strict keeping your carbs low – then you can indulge in having high fat foods. LCHF suppresses appetite so although you would eat high-calorie, high-fat foods, you would be likely to consume less calories overall. When on strict LCHF, your body will eventually switch into ketosis, and start burning fat for fuel instead of carbs. By the way, in less than a year on this diet, I have lost 130 pounds, dropped all three blood pressure meds I was on, and gained such good control of my blood sugar, that I now have a lower A1C than many healthy, no diabetic people. Please note every effort has been made to include accurate information, but this is not a recommendation on this diet. About Sage VitaSage Vita, which means a life of wisdom, advocates a lifestyle that will enable us to live not only longer but also well and to engage in lifelong learning and with the world around us. I could literally have this every day, it would make me very happy (maybe one day when I am rich and own a cattle farm). I prefer mine unsmoked and have a rather idiosyncratic method of cooking it in the oven – it takes much longer than frying or grilling, but is well worth the wait. Many British restaurants now include this option to their dessert menus, and there are plenty of British cheeses that can rival their continental counterparts. Double cream plus a bit of sweetener forms a base of many low-carb sugar-free desserts, and definitely fills the void. When on LCHF you don’t have to put up with any nonsense that advises you to discard the yolks and have just the whites.
If you are not bothering to restrict carbs, then eating extra fat as described above is likely to lead to weight gain. Weight loss rate varies by individual, but keto diets work much faster than other types of diets, so hopefully you will notice the changes very soon. You eat a lot more protein, more olive oil, butter, avocado and similar, but also lots of leafy greens and other vegetables.
Further research and the advice of a physician is highly recommended before starting this diet plan or any other diet plan mentioned on the Sage Vita website. It does not give prescriptions but provides guidelines and information along a number of dimensions - including physical, mental, spiritual, social, and financial, for each of us to create our own unique Sage Vita lifestyle. Though fitness will of course play into the ability to add lean muscle to the body, diet plays equally as important of a role.
Rib of beef is another favourite – basically a gigantic rib-eye joint – lots of fat and utterly delicious (read more on roasting beef).
Put bacon rashers on a roasting tray, add a couple of spoons of water, stick it in a very hot oven for 10 mins or so, then turn it down to about Gas Mark 4 and roast for another 30 mins.
For the simplest option, whip up some double cream with sweetener and unsweetened cocoa powder.
Use it for frying, spread it on low-carb bread, make gorgeous sauces like hollandaise, add it to boiled vegetables to give them some extra oomph.
However, it does taste better when the skin is crispy, so make some criss-cross scores on the skin and gently fry duck breasts skin-down for about 5-10 minutes, spooning the fat out of the pan. Critics say that it is unhealthy because the way the diet is designed you are required to eliminate a few entire food groups from your diet. One of the main things people like about the Atkins diet is that you can eat foods that most diets restrict you from – butter, eggs, bacon, steak, hamburger, etc. People often say that another thing they like about the Atkins diet is that they don’t ever feel hungry. This usually occurs mostly in the induction phase when you are so limited on what foods you can eat.
Unfortunately the biggest con to the Atkins diet is how easily people gain the weight back they lost. To get the lean muscle that you want, you need to eat a lot of protein—but not all protein is created equally! If you are an hour glass shape, the weight distributes evenly, especially in the butt and upper thigh area. Atkins, Keto) are also high in fat, allowing the most indulgent and hedonistic meals while still losing weight. Lamb shoulder or neck and pork belly also have plenty of fat – I think the best method for those is slow-cooking.
Then stick them in the oven for another 10-20 minutes (depending on whether you like them pink or well-done). Bone marrow is basically fat but it tastes utterly delicious and absolutely melts in your mouth.
By eliminating these food groups (fruits especially and grains) it is believed that your body will burn fat for energy causing you to lose weight quickly. The first phase of the diet, the induction phase, is the most restricting phase and it’s during this time when people seem to lose the most amount of weight. This could be because of the ‘hearty’ meals you’re eating (like mentioned above the steak, burgers, etc) but more than likely it’s probably because you are eliminating carbohydrates. While it’s nice to be following a diet that lets you enjoy all the fatty foods you want, eating those over and over and over can get boring really quick. This post focuses on gorgeous low-carb high-fat (LCHF) foods – let’s count our blessings and rejoice! Finally, I always keep my eyes open for any hog roast stands– tender pork meat with some crackling, ooh – I have in the past attended music festivals just so that I can get to eat some hog roast.
Finally, if you can’t be bothered to do any of that, you can always get a ready-made roast chicken from a rotisserie. Because of the quick loss in the beginning, it tends to keep most people motivated and driven to keep going and not giving up.
When you eliminate carbs from your diet you don’t have the up and down blood sugar levels that you do when you’re eating them. Some people also complain of bad breath and in some cases dehydration can be a problem too. I will be using Fuel Factor protein shakes inbetween meals, as I am always on the go, hence part of my problem as to how I became over weight.
Some you may already be eating and others are worth trying out for a tasty new addition to your eating regimen. Rather than eating the same tired protein every day, try to enjoy what you eat by mixing it up with these foods.
Chicken BreastChicken breast is an excellent choice as it’s not only high in protein, but it’s low in fat and calories. A typical serving size to aim for is a 3 ounce chicken breast, or about the size of your fist. However I must remember to do intense cardio and minor weights otherwise I will bulk up to much.
Try grilling or broiling chicken and using herbs and seasoning to add flavor, and then add to salad, soup, or feature as the main entree. Excellent for building lean muscle, and a tasty main staple to your diet!Serving size 3 oz, 30 grams of protein, 110 calories. My caloric intake is also lower than the recommendation, but again, I know this  works and I'm not below 1000, so I will be able to be alive and function daily.


It’s high in protein, low in calories, and can be cooked up and used in just about anything.
A typical serving is 3 ounces cooked and you can learn to easily substitute it for ground beef.
Add some herbs and you can use it in spaghetti sauce, chili, or make into meatballs or burgers.
You will love the flavor and versatility and the fact that it makes for a much leaner protein source than higher calorie alternatives out there.Serving size 3 oz, 21 grams of protein, 195 calories. Pork TenderloinMany don’t consider how tasty and protein packed pork can be in the quest to build lean muscle. One of the best types to select is pork tenderloin, and a typical serving size is a 4 ounce piece. It’s leaner than you think and packed with protein, it may become a fixture in your eating regimen.Serving size 4oz, 23 grams of protein, 154 calories. Lean Ground BeefYes you can and should enjoy ground beef, but just be sure that you opt for lean cuts. Typically you want to aim for a 3 ounce portion which you can enjoy in a variety of different forms. Though you want to be sure not to add too much filler that can contribute to fat and calories, this is a great protein source to turn to once or twice a week.Serving size 3oz, 16 grams of protein, 148 calories.
Trim away all visible fat to ensure that you are getting something truly good for your eating regimen. Believe it or not you can enjoy a T-bone steak but limit to a 5 ounce serving and keep it as lean as possible, also removing the bone. This is not a protein to enjoy daily, but it’s a good one to rotate and enjoy in your diet as it’s packed with protein.Serving size 5oz, 29 grams of protein, 206 calories. LambMost people don’t tend to think of lamb in terms of a good protein source, but it really is.
Trimming away all visible fat always helps, and then you can enjoy a very significant protein source. Though it does contain a bit more calories, you can mix it with healthy fillers like root vegetables and sauces made from scratch to ensure it’s a good solid choice. Don’t make this your primary protein source, but do enjoy it within your eating plan for some enjoyment.Serving size 3oz, 20 grams of protein, 248 calories. You want to opt for the leaner cuts and in this case that is veal shank, loin, or even chop. The typical serving size for a veal shank is 3 ounces and do keep in mind that the bone is a consideration as well.
Even if you have never been a big fan of veal in the past, it’s well worth trying if your focus is on building lean muscle through effective protein blending.Serving size 3oz, 16 grams of protein, 96 calories. If you are diligent about the slice size then you can enjoy a significant protein allotment without a lot of calories. The thing to keep in mind with ham is that the sodium can be high and so whenever possible, try to get a lower sodium type. Chopped up and tossed with vegetables, this can be a satisfying protein and a nice change of pace from the usual sources you consume. Try ham once in awhile and just keep an eye on your portion size for best results.Serving size 1 medium slice, 11 grams of protein, 114 calories.
BIsonThough this hasn’t been a recognizable or mainstream source of protein, it has recently been getting a lot of attention. You can enjoy some significant protein with this cut of meat while keeping the calories very low.
If you prepare in a healthy way such as ground with vegetables or even a lean cut, then you can really enjoy your protein in a whole new way. You can expect this to replace fattier alternatives as it becomes such a recognized form of protein.Serving size 3oz, 18 grams of protein, 93 calories. SalmonSalmon is considered one of the super foods and that has much to do with its good fat concentration or Omega-3 fatty acids. Lower in calories, this is a great choice and should be a regular fixture on your eating plan. You can broil this or even grill it quite simply and with just lemon and dill you have a tasty, healthy, and protein filled meal that is substantial and sure to become a recurring menu item for you.Serving size 4oz, 24 grams of protein, 166 calories. While there’s nothing wrong with that form of tuna, fresh tuna either broiled or baked is a nice fresh alternative. It’s packed with protein and also has a healthy dose of Omega-3 fatty acids which means good fat as well.
So though you can opt for canned tuna on the run, fresh tuna is a tasty and healthy option to feature in your eating plan. You will love the taste and just how good it is for you.Serving size 3oz, 18 grams of protein, 105 calories. TilapiaThis is one of the mildest fish and therefore a great introductory one if you are testing this form of protein. This is one of the lowest calorie fish or protein options out there and so it tends to be a favored choice on many healthy eating plans.
Experiment with a variety of vegetables and all you need is a touch of lemon juice and some herbs for a great meal.Serving size 3oz, 16 grams of protein, 81 calories CodCod is not only a nice mild fish but it also happens to be an excellent protein source as well. You will find that you can enjoy a typical 4 ounce serving as part of your regular eating plan. Be careful when ordering it out that it doesn’t come breaded or fried as you defeat the point of healthy eating.
Cod makes an excellent addition to your seafood menu with a nice protein concentration.Serving size 4oz, 24 grams of protein, 138 calories.
First and foremost always go for the real thing and not imitation when adding to a protein filled menu.
Secondly the measurements here are for baked, broiled, or boiled crab legs which are the healthiest and preferred cooking methods. If you want a healthy protein option then follow these guidelines and enjoy this once in awhile.Serving size 1 cup, flaked, 22 grams of protein, 160 calories. ShrimpShrimp can be part of your healthy eating regimen if you are diligent about the way that you enjoy it. If you eat shrimp in a natural form like this, you will get all of the good stuff and leave out the calories that you don’t need.Serving size 3oz, 20 grams of protein, 129 calories. Hard Boiled EggIt may seem like a less significant source of protein when compared, but hard boiled eggs are a great addition to the menu.
Hard boiled is a great way to go as you don’t add anything and increase the calories, but you can also try poached or soft boiled if you prefer. Eggs are an excellent high protein food that really helps you to build lean muscle with fewer calories and fat than other options.
Not only are they packed with protein, but they are loaded with good fats which we know as Omega-3 fatty acids.
This is based on 1 ounce and you need to be sure to monitor and not eat these mindlessly for best benefits.Serving size 1oz, 6 grams of protein, 164 calories. Walnuts also make top of the list for the same reason, mainly the concentration of good fat.
You may find that these are slightly higher in calories but they introduce a good protein source.
You may wish to add them to a meal or top a salad to get the crunch and the nutrients that walnuts contain. All the while you are adding an excellent protein source to your diet.Serving size 1oz, 4 grams of protein, 185 calories.
PistachiosThere’s a reason that you need to be diligent about your portion size when it comes to nuts.
Though pistachios make a great protein choice, they are like the other nuts a bit higher in calories. They are satisfying with the delicious taste, high fiber, and good protein concentration and therefore make a good sound choice.Serving size 1oz, 6 grams of protein, 158 calories. Cashew ButterIn a day when peanut allergies are forcing us to find good alternatives, cashew butter is top of the list.


You can opt for an ounce of cashews or enjoy the delicious peanut butter substitute of cashew butter. Here you see that just a little cashew butter goes a long way and really makes a nice addition to a meal.
Spread on whole grain bread or enjoy with an apple for a great protein source that tastes delicious as well.Serving size 1 Tablespoon, 3 grams of protein, 94 calories. Pumpkin SeedsThough these were once a seasonal treat, they have become part of the mainstream based on their health benefits. Pumpkin seeds are now found featured at health food stores and boast a great healthy makeup.
Though they are a bit higher in fat, the key is to focus on portion to get the most out of them. You will enjoy the crunch and all the while consume a high protein snack that really adds great value.Serving size 1oz, 7 grams of protein, 153 calories. If you are focused on that then you can enjoy a great source of protein.Serving size 1oz, 6 grams of protein, 165 calories. Peanut ButterIt tastes so good that it’s hard to contain yourself from not overeating it, but you need to keep it within reason. You may find slight variance amongst the types such as crunchy or creamy, and salted or unsalted, but above all this is a sound protein investment. You will learn to make this part of a healthy snack in the proper amount and truly enjoy peanut butter the way that it was intended to be consumed.Serving size 1 Tablespoon, 4 grams of protein, 94 calories. TofuAlone it doesn’t look or taste like much, but when you add tofu to other foods it really soaks up the flavor. When you see that just 1 slice of firm tofu has this much protein and is this low in calories, it’s no wonder that more and more people are turning to it. This is great not only for vegetarians, but also for a simple non-meat addition to your healthy eating regimen. Once you learn how to cook with it you will love what tofu can do for you and find a place for it on your rotation.Serving size 1 slice, 6 grams of protein, 52 calories. These cooked and mature soybeans are not only delicious when roasted with a little salt, but they are really good for you.
Though you may not have tried them yet, you will quickly learn to make these a main feature.Serving size 1 cup, 8 grams of protein, 76 calories. Chick peas or garbanzo beans don’t have a strong bean taste, but offer plenty of the same benefits.
High in fiber, low in fat and calories, and yet loaded with protein, these make for a great addition to soup or even roasted on their own. You will love the taste and get hooked on them, finding new ways to utilize them all the time.Serving size ? Cup, 7 grams of protein, 110 calories. Black BeansYou will be amazed at how satisfied you feel after eating a meal that uses black beans. Though they are slightly higher in calories, the protein and fiber component will help you to feel full long after the meal is through.
They are a great protein source and so there are a growing number of recipes calling for these little gems. If you don’t want the calorie count then just lessen the serving size to a half cup instead.Serving size 1 cup, 15 grams of protein, 218 calories. It can easily be used as a healthier condiment on sandwiches or just to enjoy as a quick snack. You want to be careful not to overindulge as the calories can add up, but you will find some great uses for this very popular dip in your eating plan.Serving size 2 Tablespoons, 2 grams of protein, 60 calories. Protein PowderYou will obviously mix protein powder either with milk or into a drink or meal, but standing alone you see why this is a very popular addition. You can simply mix with ice and fruit for a great post workout meal or find other uses for it. Protein powder is a must if you are trying to build lean muscle and focusing on your diet in the process.Serving size 1 scoop, 6 grams of protein, 107 calories.
Protein Fruit SmoothieSmoothies are all the rage these days, but you do have to be careful about how they are prepared and what goes into them.
Be careful when ordering out that no filler or high fat ingredients such as ice cream or whole milk are used. Sure to be a regular fixture in no time!Serving size 8oz, 18 grams of protein, 220 calories. You are hearing more about quinoa as a whole grain, high fiber, protein packed alternative to traditional potatoes or rice. It has a nice texture, mixes well with meals, and adds some significant protein per serving. Try experimenting it and you are sure to find some great ways to make it into your meal plan.
Quinoa has quickly become the protein powerhouse that you are sure to enjoy.Serving size 1 cup, 8 grams of protein, 229 calories.
Cottage CheeseCottage cheese has long been known as a diet food, but it’s an excellent choice for building lean muscle. It’s low in calories but very high in protein per serving and so it should be a main focus in your eating plan.
You can use it as a nice dip, enjoy it with fruit for breakfast, or make it a main part of any meal or snack. There are endless limits to how you can incorporate cottage cheese into your eating plan.Serving size 4oz, 14 grams of protein, 116 calories. Greek YogurtThis is no regular yogurt and due to the high protein concentration, this is becoming a main fixture on many eating plans. You may get slightly more calories with Greek yogurt than other types, but the protein concentration can’t be beat.
Find a type that you like and then put it on rotation for an amazing addition.Serving size 1 cup, 24 grams of protein, 140 calories. CheeseNot all cheese is the same, and so the information here is for a slice of Swiss cheese. You do want to pay attention to the type of cheese you pick as well as strongly focus on the serving size. Sure cheese can be higher in fat and calories, but a little bit will do you good for protein consumption. Enjoy a slice of cheese here or there or add to a meal for a nice protein boost once in awhile.Serving size 1 slice, 7 grams of protein, 106 calories. They taste good and give you some great protein in the process.Serving size 2 Tablespoons, 3 grams of protein, 70 calories. It is newer to certain parts of the world, but has been around for centuries in some cultures. Though you may not have realized that diet played such a key role in this, now you see what some of the best foods to eat are. Protein is a major element in building lean muscle tissue, and when combined with proper exercise, will really help you to get results.Though you may have felt limited with your protein options before, you now see that there are more foods than you realized. These 36 foods represent the very best low carb protein sources and form a diverse and truly tasty eating ritual. I believe my body would probably look twice as better if I paid closer attention to my diet instead of just pumping iron. If you feel that you lack energy on workout days then adding carbs can help you maximise your muscle growth but if you can do the same amount of work without the carbs then the extra protein and fats will be of more use. Often, we need to do more than that to finish up, maybe up to an hour or so, but 2 hours is way too long – try to look at how you can hit all the muscle groups you want in a shorter workout schedule. It also adapts to the damage and thus builds them back stronger, which is how we grow muscle. You sho uld look up a scale which will take your body weight, age and energy burned through out your day and it will tell you a mpre proper rate.



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