As I mentioned a couple of months ago, I wanted to make my blog a bit more personal, while still being relevant to my clients. So here goes!
Over the years, my way of eating has ranged from SAD (Standard American Diet) with a healthy dose of liver and onions (thanks Mom!) to ovo-lacto vegetarian to pescaterian to “anything goes” to WAP-inspired to lacto-Paleo (aka Primal.) This eclectic experience has helped me support my clients with a range of dietary choices.
I was slender until I hit 40 and then started putting on fat, like many peri-menopausal women. I weighed 118 in high school (not much muscle), 122 as a fit personal trainer at 36, and 145 when I turned 47 years old. Not OK–not for me! I decided to do something about it.
For the last 3 years, I have been eating a low carb Primal diet, dropped 15 pounds, (gained 5 back!) and have felt better than ever, but I still was battling with my middle-aged middle and I knew I was not into starving myself or doing crazy amounts of exercise to reach my goals. From all my research, I know that low calorie dieting and exercise are not sustainable or effective ways to lose body fat. Read Gary Taubes, “Why We Get Fat: And What to Do About It” for more on the topic.
I am still eating a Primal diet, but have recently dropped my carbs even more–with excellent results! I have easily dropped a few more pounds, have no bloating, can finally see my muscles again, my mind is clear and focused, I am sleeping better, and I have more consistent energy. Yay!
I am now 50 years old, 5′ 6″, 125 lbs, small frame.
This is what I eat:
My first meal generally consists of steak and eggs, or a burger with eggs, or bacon and eggs. Sometimes with a side of buttered spinach or chard.
My second meal is usually some cheese with olives or pickles or liver paté or salmon or oysters.
I snack on chocolate butter*, or almonds.
Beverages are water, tea w/cream, a glass of red wine, bone broth, or a very occasional mixed drink (as low sugar as possible.)
Since I want to drop about 3 more lbs of body fat (to get back to my fit weight when I was 36 and a personal trainer), I am eating until I am just full, but not bursting. I also stop eating by 6 pm. Once I get to maintenance, I will eat as much as I want, while staying in ketosis.
Interestingly, I am not hungry until about 11 am or noon most days. I drink a cup of tea with heavy cream and a cup of salted bone broth to stay hydrated and keep my electrolytes balanced. I eat one meal late morning and another meal sometime between 4 and 6 pm.
Because I have trouble digesting many vegetables and fruits (FODMAPS-intolerance), I get my micronutrients and minerals from wisely sourced meat, eggs, dairy, bone broth, seafood, and liver/organ meats. I eat plants that I can digest easily like spinach, chard, tomatoes, olives, cucumbers, lemons and limes.
I supplement Vitamin D, Magnesium and Krill oil. You can read my blog post about supplements here.
For the last month, I’ve been eating what is called a ketogenic diet. Basically, I am running my body off fats (in the form of ketone bodies) instead of carbs (with the exception of the bit of necessary glucose I need for my brain.) Similar to Atkins induction, but with more fat, less protein and only pastured meats, eggs and dairy and mostly local & organic foods.
To stay in ketosis, I eat less than 40 gm of carbs a day, about 60 gm of protein and the rest of my food as fat. I don’t count calories and I eat only when I am hungry.
The brilliance of being in ketosis, is that my body can access its fat stores and it is starting to self-regulate, like animals do in the wild. I never feel deprived eating this way.
Yes, I eat about 80% fat! I am not fat. How can that be safe? Read this post.
I eat 3-4 eggs almost every day. Am I scared? Nope. Read this post.
What should YOU eat?
I only know what works best for ME. We are all very unique and what works for you may be very different.
This post on calories may be helpful.
If you want to try out a low carb diet read these posts first:
If I can help you create an eating plan that meets your needs and lifestyle, contact me here.
Other folks who eat like me (and have great blog resources!)
Peter @ Eating Academy
Peter @ Hyperlipid
Anna @ LifeExtension
Amber and Zooko @ Ketotic
* Chocolate Butter (courtesy Peter @ Hyperlipid)
Melt 8 oz of butter, (preferably Kerrygold) turn down the heat to low and add two 3.5 oz bars of dark chocolate, broken into pieces (or 1 cup of chocolate chips) Stir completely.
Stir in a couple of tablespoons of heavy cream and a teaspoon of vanilla. Mix gently, pour into ice cube trays then freeze. Sprinkle sea salt on top if desired.
Pop out when solid and store in the fridge or freezer. Alternatively, you can pour into a shallow metal or plastic container, freeze and cut into pieces after popping out the hardened chocolate butter.
TIP: putting the ice cube tray or shallow pan in a pan of hot water for a few seconds will make it easier to get the hardened chocolate butter out!)