(Part 2) Best special diet cooking books according to redditors
We found 3,043 Reddit comments discussing the best special diet cooking books. We ranked the 554 resulting products by number of redditors who mentioned them. Here are the products ranked 21-40. You can also go back to the previous section.
I live in a town of 30,000. One thing I miss about living in a larger city is the artisan bakeries. A couple years after I moved here, a fellow opened up an all sourdough bakery in a little hole in the wall. I'm in there once a week. About a dozen times I've been there when someone walks in, looks at the: kalamata-rosemary, cranberry-walnut, German rye, etc. and asks, "Do you have any gluten-free bread?" The baker just shakes his head. And then, the customer walks out. Motherfucker, there's gluten in the air here, what did you think? That heavenly smell should have been your clue there's no gluten free crap.
This guy, like thousands of bakers, spent years learning about gluten, specifically; all its idiosyncrasies, how it reacts with acid, temperature, salt, etc. And he rules; my life would be poorer if he wasn't around. Then this asshole decides to build his media empire and tells everyone gluten is a toxic chemical.
Welcome!
I like to recommend that any one of the books below is great transitioning tool, they are written by doctors(some were in What The Health), so you won't have to worry about missing anything(and it'll avoid any bro-science or psuedo-science which you might stumble onto online), complete with recipes :-)
You don't have to eat as cleanly as they do in the books here, feel free to pig out! But the more you eat like this the healthier you will be :-)
>He's only 52, and I haven't gotten married or had kids, so I want him to be a grandpa one day.
It's never too late. People on Dr. Cadwell Esselstyn's heart-disease reversal study had a 1 year life expectancy, they're still alive 20 years a later :-)
There is a significant paleo-diet anti starch kick. This is a great book that bitch-slaps that out of the water:
http://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277/ref=sr_1_1?s=books&ie=UTF8&qid=1397935356&sr=1-1&keywords=the+starch+solution+by+john+mcdougall
and this TED talk by McDougall is a quick 20 min look at this:
http://www.youtube.com/watch?v=d5wfMNNr3ak
Yo pienso que es probable que no sea cierto. La teoría de que si consumes sal en "exceso" retienes líquido y esto aumenta la presión de tu sangre etc. es una de esas teorías que suena muy bien cuando se la plantea uno en la cabeza. Pero parafraseando a Feynman: no importa que tan buena o lógica suene tu teoría, si no es validada por experimentos es falsa.
También hay que tener presente que se sabe muy poco de nutrición hoy en día por sorprendente que suene esto. El cuerpo es un sistema complejo y hay mucha información ahi fuera que esta respaldada por ciencia mala e intereses corporativos - El desmadre de Ancel Keys es el ejemplo más famoso pero no el único.
He aquí un par de los estudios que he juntado respecto las consecuencias de disminuir demasiado la cantidad de sal que consumes:
Comer sal en altas cantidades puede incluso ser bueno:
Un par de artículos y un libro sobre cómo nos han mentido las autoridades sobre el consumo de sal:
It is clear, you should do both, help animals and become healthy and fit at the same time, without even lifting a finger. For some, the fact that you're helping animals may not be enough to "stay on course", you need that extra bit of motivation. Shedding all the fat and gaining energy, becoming sexy as AF is a great motivation.
I strongly urge you to order the Starch Solution. Read it and let it change your life. The fact that there's no "counter-evidence" on the starch solution which is common in popular "weight loss" diets such as paleo, lchf, atkins etc. speak louder than words.
The key difference is, you're not guided into "this is good, this is bad" but you get reasoning and evidence so you can make your own judgement calls with ease. I have yet to meet/talk to or actually even heard of anyone who didn't have their life change permanently from this book. I doubt you'd be the first.
FYI: I hate reading books in general, so I started by forcing myself to read just 5-10 minutes a week which I only had to do once. Afterwards, I read it daily and was looking forward to it, similar to watching a daily tv series.. Odd.
You can buy the book here:
https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
You can find free info from McDougall on youtube and here: https://www.drmcdougall.com/
I've never heard that before! Give him all the meats! My sons favorite thing to suck on/naw on was Pulled Pork!
Those little gums can do a lot, no need to wait for molars!
My MIL wasn't on board with BLW (or anything that I do LOL) so I got this book and let her read it.
https://www.amazon.com/Baby-Led-Weaning-Cookbook-Recipes-Foods_and/dp/161519049X
I would pick up a Paleo cookbook. All the recipes will be no grain and pretty low starch. The recipes may be higher fat than your mom wants (people who follow a paleo diet embrace saturated fats) so adjust them to your desires. Paleo Comfort Foods is not too preachy and has a lot of recipes that turn out very familiar foods.
It's cyclical keto, the point of ingesting a full carb load is to prompt an insulin response and fill glycogen stores which in turn releases IGF and raises muscle building hormones in blood serum. The full glycogen stores allow for more reps of lift to failure versus skd as well. Whereas a SKD approach is strict low carb, CKD is pretty complex but is definitively result producing for quite a lot of people. The complexity of CKD really susses out over time, especially when you have plenty of time in SKD which is highly recommendable for the best results on the basis that you learn your body, and how it's going to react to low carb and low carb strength gains so over time you'll be able to more specifically implement a carb cycle into keto without gaining non-lean mass.
If you want more info check out this particular book, that while dated (bout 20 years) is full of amazing and still relevant information, it really blazed a trail for a lot of regular guys to fine tune CKD.
Also I did check out the article and it seems like this particular author is recommending whole grain, brown rice ect from a pool of jumbled information, mixing random information from CKD and SKD- you see oatmeal and other super high glycemic index foods enter the realm of cycling a lot.
There's low FODMAP vegan and there's just no logical reason she can't eat something other than animals. It's not ableist to call disabled people out on their bullshit, patronising them would be, and being disabled myself I hate when people do that.
https://www.amazon.co.uk/Low-Fodmap-Vegan-What-When-Anything/dp/1570673373
r/PlantBasedDiet - Great sub with good active members always willing to help!
The Starch Solution - I have read this and follow this. Losing weight constantly.
The Forks over Knives Plan - I have not tried this but the documentary they made is what changed my way of eating (hopefully for life)
Edit: I don't count calories, I eat what is allowed in the diet until I am full (ad libitum). I follow visual guidelines of how much food should be of each group. I try not to cheat except for special occasions. My lipid and Hb1AC numbers have come down to where I have never seen them before since I have started tracking them and lost 24 lbs in 3-4 months or so.
You want a weight loss and health-promoting diet which also is disease-preventing.
Good luck!
I have been there, very recently. For the last decade. I can honestly say I absolutely have an addiction problem with sugar & carbs. They are without a doubt my downfall.
I started following a Keto diet in December 2017 and even though I've only lost 20 lbs since then (I have over 100 to lose), I'm off sugar entirely and off carbs for the most part - I try to get my carbs from my vegetables instead now. Coming off them was hard, admittedly, it was a rough week, and I still have my moments where I just want a real burger with fries, but if I make that choice it's going to hurt me, it's like "a little bit of heroin" for a drug addict and I can so easily fall off the wagon and go back to my old habits.
I am reading this book: https://www.amazon.ca/gp/product/1628600160/ref=oh_aui_detailpage_o03_s00?ie=UTF8&amp;psc=1 and it's really good at describing why we gain weight, why we become addicted to sugar and can't seem to get off them if we keep eating an excess of carbs, etc. I highly recommend reading it, even if you don't follow the diet, it's a really good read. I also follow r/keto & r/xxketo <- lots of helpful stuff in there.
PM me if you want to talk, (if it matters, I'm 35, female, single, live in southern Alberta, Canada). In the last 2 years I moved away from all my friends & family (by choice, for a job), and then lost my dad (last January, he was waiting for new lungs) and he was my favorite person to joke with, no one else really measures up to match my sense of humor. It sucks losing a loved one who gets you.
LeanGains is a specific program, and not just a random subreddit. You did exactly everything wrong to end up where you are. Follow the program and you will see results.
Toss Martin some bucks and get the book in easy format: https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX/ref=nodl_
You cannot appreciably gain muscle mass at a caloric deficit. At best you can try to stave off muscular catabolism.
The "butter" is made pretty quickly; I started with Skye Michael Conroy's recipe from Seitan and Beyond, and made the following adjustments after making it a bunch of times:
Then I mashed in about six cloves of raw garlic and mixed with immersion blender on high until no chunks remained, before adding in around two more cloves and stirring in. The butter is quite spreadable yet firm when chilled, and while it isn't good for frying, it is quite good on toast (if broiled, it gets a very rich, almost whipped/cheesy sort of texture that apparently reminds people of toast from the Old Spaghetti Factory) or FYH vegan eggs - at dinner the other day, my omni family were choosing it over the toast with dairy butter.
There are many alternatives to all of these!
For non-breaded chicken
For breaded chicken
As for sushi, many sushi places make avocado rolls, cucumber rolls, pickle rolls, and general vegetable rolls. Also inari and tofu skin!
For a more "natural" chicken flavor/texture, you can go with seitan or textured vegetable protein.
Here is some breaded shrimp and Non-breaded shrimp
To add a "fishy flavor" to cooking, add kelp flakes, seaweed and lemon! A quick google search will show you tons of recipes to make tofu taste more fishy.
For cheese, here is what I posted on another post:
Also, Here is the section of VeganEssentials of cheese and dairy alternatives, yum!
When you have the basics down, and want to try adding a cheesy flavor yourself, try Nutritional Yeast
There are lots of recipes that use nutritional yeast, almonds, cashews, etc to make cheesey alternatives. Here is a Cookbook with lots of fun recipes!
EDIT: Wow, gold? Thanks!
The Bible of vegan low-FODMAP is this. I own it and believe it fits your qualifications.
https://www.amazon.com/Low-Fodmap-Vegan-What-When-Anything/dp/1570673373/ref=sr_1_1?s=books&ie=UTF8&qid=1456250598&sr=1-1&keywords=low-fodmap+and+vegan
It's universal that solids should only supplement breastmilk/formula at 4mo, so keep on keeping on. I mentioned in another comment recently that from about 6mo to 1yr or daughter was eating 3 solid meals a day on top of a full 32oz of breastmilk/formula diet!? Cray.
It's pretty common for babies to battle the boob around 4mo, especially if they're distracted by all the new sensory developments they're going through. If you want to keep breastfeeding, do try to power through and it will get better. Head over to r/breastfeeding and you'll find a lot of common posts about stuff like this.
Poo: c'est la vie, you have to roll with a changing poo schedule. Our daughter would sometimes do one every morning, or two a day, or one every 4 days... you just need to roll with the changes as best you can. PS they make prune pouches, so you can give baby some solids AND help constipation!
We tried Baby Led Weaning and really liked it. For meal planning, you just plan for the whole family rather than just baby. Head over to r/BabyLedWeaning if that interests you. I can also highly recommend this Baby Led Weaning Cookbook. It lays out some really helpful ground rules and steps and stages for baby, plus great recipes.
I've been vegan for two years, running for two and a half. Things I love:
Curries. Yellow, red, green, all of them. Very versatile, put whatever veggies float your boat. My favorites are yellow potatoes, carrots, peas, bell peppers, onions. Tofu is a MUST for me in curries. Press the excess liquid out (honestly, if your wife is serious about plant-based eating, an actual tofu press is WAAAAY better than using towels and heavy pans) and cube it up. No need to cook it before you throw it into your curry. Also, sometimes I stir in some chunky peanut butter right before I eat it. Serve with white rice, brown rice, quinoa, whatevs. Or just by itself.
Tofu scrambles. These were absolutely essential for me during marathon training last summer. Very quick, easy as hell to make, versatile, and packed with protein, calcium, and iron. Also, one of the few tofu recipes where you really don't have to press the tofu. Getting the excess liquid out is a good idea, but no need to let it press for more than five minutes while you prep your veggies. A good tofu scramble may take a few tries to get the hang of, so I recommend starting with a recipe (like this, for example) but once you've got the hang of it, mix up your veggies and spices to find your favorite combo. I also highly recommend finding some black salt to give your egg-inspired dishes that sulphur-y flavor. ONLY A LITTLE BIT IS NEEDED TO GET THE FLAVOR. Too much, and you and your wife will have the WORST GAS OF YOUR LIVES.
Speaking of eggy stuff, Chickpea salad sandwiches are BOMB. Depending on what spices you use, you can make this more eggy or more chicken-y, or more tuna-y, depending on your mood. My favorite recipe so far has been Thug Kitchen's smoked almond and chickpea salad sandwiches (here) but you can make it way simpler by not bothering with all the almond stuff and just going super basic. This is a tuna-inspired version I love.
I could really go on and on about vegan food, but perhaps the best way to get you and your wife in the right direction is to recommend a few books for you. I have....god, probably like 20 vegan cook books. My top three favorites are:
America's Test Kitchen: Vegan for Everybody - Great pictures, great recipes, and a lot of information on "why this works/why this doesn't work" in vegan cooking. I have been vegan for two years and just recently got this book and it has taught me a lot that I wish I had known all along.
Thug Kitchen: Eat Like You Give a Fuck - The first vegan cook book I ever got, a gift from my husband about a week after I went vegan, and still to this day one of my very favorites. So much basic info (like wtf is nooch), seriously tasty food, and hilariously written (NSFW language). I can't make up my mind whether I recommend this one or the ATK book more, but I'm leaning towards this one.
Minimalist Baker's Everyday Cooking - someone has already mentioned her blog, which I absolutely recommend as well, but there is SO MUCH on that blog, it can be hard to just find something to make. Dana's cook book takes care of that problem by having 101 of her very best recipes in a really beautiful and well-thought out book. Her recipes are always fun and inspired, and she has some of the tastiest vegan desserts I've ever had the pleasure of making.
Last thought: as far as "vegan recipes for runners" goes, one of the beautiful things about eating a whole foods, plant-based diet is that it's all really good food for runners. As long as you stay mostly away from processed stuff (fake meats made of soy protein isolate, vegan cheeses made of practically nothing but oil), then a vegan diet is going to be beneficial to your wife as a runner. There is a place in your kitchen for some Tofurky deli slices and vegan mayo (my favorite is Hampton Creek's Just Mayo) but keep it mostly whole foods and you really can't go wrong.
I hope this helps.
check out this book - The Salt Fix: Why the Experts Got It All Wrong--and How Eating More Might Save Your Life, by Dr. James DiNicolantonio. He is highly regarded in the keto/zerocarb world.
https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating/dp/0451496965/ref=tmm_hrd_swatch_0?_encoding=UTF8&amp;qid=&amp;sr=
no specific recipe, but
pizza sauce is from serious eats
sausage and pepperoni are both seitan based, from
Seitan & Beyond by Skye Michael Conroy
The mozzarella, cheddar, smoked provolone and feta were all from Non-dairy Evolution by Skye Michael Conroy. Can't recommend his book enough for serious vegan chefs who want to create dairy analogues.
The dough was from a pizza place I used to work at. Caramelized onions were just onions sauted with coconut palm sugar, and the cremini mushrooms sautéed with red wine and thyme.
Baked in the kitchen I work at on a sheet tray in an industrial convection oven at 550 low fan for about six minutes.
It was crazy good.
I don't see anything wrong with a well planned out raw vegan diet. They're not eating any unhealthy food at all, it's definitely a healthy diet. I'd prefer a raw vegan over any paleo/zero carb/atkins/low carb/blah blah carbs are cancer person any day. They'd be much healthier too, and raw vegan doesn't have to mean skinny, which is why I mentioned "a well planned out raw vegan diet".
There's truth to their arguments. For example, an enzyme called "myrosinase" in broccoli gets released when you cut/chew it (if you cut it you have to wait at least 40 minutes for the enzyme to do its job), basically cutting it or chewing it mixes the enzyme and "glucoraphanin" in the broccoli and the enzyme transforms glucoraphanin into "sulforaphane" which is the most powerful phytonutrient you can get from a food (this is one of the main reasons why everyone needs to eat several servings of cruciferous leafy greens every day!!, it's important, don't be a lazy person and just freaking eat some...)
I wouldn't argue for the destruction/absorption of enzymes or nutrients. If it was a problem then everyone eating cooked foods would have a ton of digestion and health problems and that's not true.
For example, people who only ate cooked broccoli still had sulforaphane present in their urine. How is that possible? If you cook broccoli it destroys the enzyme, and in the end that enzyme doesn't get to mix with glucoraphanin to transform it into sulforaphane. Well, it was found that the gut in your bacteria can do the same job. That's right, your gut bacteria has the exact same enzyme found in broccoli that makes it one of the healthiest foods on the planet! There was an issue though, it took 10 cups of cooked broccoli to get 1 cups worth of sulforaphane from raw broccoli, so it's still important to either include just a little bit of raw broc, or cut it up and leave it for a little bit (a good strategy is to cut up veggies up every day and leave em in the fridge until needed).
While cooking might destroy some nutrition it also makes a lot of it bioavailable. Some foods like broccoli had better nutrient absorption while it was steamed, but boiling lowered it (because it's in the water, so if you're making stew/soup it doesn't matter), and microwaving for 5 minutes destroyed a lot of nutrition (making it around 50% worse than raw broccoli).
>It seems based completely on woo and appeals to nature
You complain about fallacies.
>I've met a few raw vegans and at least two of them have eating disorders 'in their past'
Then you go associating a whole diet with some anecdotal evidence. Don't argue against fallacies with fallacies.
https://academic.oup.com/jn/article/135/10/2372/4669843 - can't blame the diet for the b12 deficiency. People should take responsibility.
>This study indicates that consumption of a strict raw food diet lowers plasma total cholesterol and triglyceride concentrations, but also lowers serum HDL cholesterol and increases tHcy concentrations due to vitamin B-12 deficiency.
Raw vegan diets do need to be well planned (just like any diet...) with some issues that you have to overcome.
https://www.ncbi.nlm.nih.gov/pubmed/15795346
>A RF vegetarian diet is associated with low bone mass at clinically important skeletal regions but is without evidence of increased bone turnover or impaired vitamin D status.
One group was eating a lot more calories though - If you eat a low amount of calories you're obviously going to lose size.
>Nutrient intakes differed significantly between the groups. The RF vegetarians ate a variety of raw vegetables, fruits, nuts, seeds, sprouted grains, and cereals, dressed with olive oil (1285-2432 kcal/d; approximately 9.1% of calories from protein, 43.2% from fat, and 47.7% from complex carbohydrates). All of them strictly avoided cooked and processed foods containing trans-fatty acids, highly glycemic foods, and foods of animal origin. Their mean daily dietary intakes of calcium and vitamin D (calciferol) were low, 579 ± 260 mg/d and 16 ± 36 U/d, respectively. The control group ate usual American diets containing foods of plant and animal origin (1976-3537 kcal/d; approximately 17.9% of calories from protein, 32.1% from fat, and 50.0% from carbohydrates). Their mean daily dietary intakes of calcium and vitamin D were 1093 ± 394 mg/d and 348 ± 192 U/d, respectively.
But...
>Surprisingly, serum C-telopeptide of type I collagen11 and bone-specific alkaline phosphatase,12 well-accepted markers of bone resorption and formation, respectively, were not significantly different between the 2 groups. This finding provides evidence that these RF vegetarians are in a steady state in regard to their bone turnover and suggests that their low bone mass may be due to a transient increase in bone degradation or decrease in bone synthesis that occurred during the early adaptive weight loss response to the RF diet. Although low bone mass is a risk factor for fracture, bone quality also plays a role.13 It is therefore possible that RF vegetarians with a low bone mass may not have an increased incidence of fractures because of good bone quality. Clearly, it will be necessary to follow up a large number of RF vegetarians for a sufficiently long period to determine whether they have an increased risk of developing fractures.
I'd say almonds should be eaten daily for raw vegans, because they're a great calcium source, and not only calcium, they have a good nutritional profile over all.
If you're truly interested in the science of raw vegan diets, then here's a book with the best up to date research:
"Becoming raw: the essential guide to raw vegan diets"
If you're not interested in books, I'd recommend: One of the best doctors on earth, mister Dr. Michael Greger
Dr. Joel Fuhrman's Eat to Live and Dr. John McDougall's The Starch Solution. Both books explain how a whole-food, plant-based diet is the diet for obtaining optimum health.
Dr. Fuhrman has a wonderful "TED talk" on YouTube in which he presents six case studies of individuals who completely turned their health around by adopting his recommended way of eating. Here is the video. It is so joyful, so uplifting--I highly recommend it. (I especially like the last five minutes which features the healthy family he raised on this nutrition plan.)
Here is a post on Dr. McDougall's Web site from an individual who lost 106 pounds in one year by following Dr. McDougall's diet. This post is especially valuable because of the chart the person includes showing how a number of biomarkers like his lipid panel improved over the course of the year. He also includes stunning before-and-after photographs. Even more valuable is the fact that this individual kept an online journal here in which he logged everything he ate during this remarkable year-long transformation. It is really a revelation to see the stunning health improvements which can be achieved by eating such simple, satisfying foods.
Good luck. I hope you find a solution which works for you.
First of all, thank you and congradulations for supporting your daughter on her vegan journey! I wish more parents were supportive.
Check this out first: The Plant-Based diet food guide
Beans and greens should be the cornerstones of a healthy vegan diet. You want to cook lots and lots of legumes (beans, lentils, peas). They're the best vegan source of protein, as well as an excellent source of folate, calcium, and iron. Super important! Also, greens. That's where vegans are going to get most of their calcium (unless they drink a lot of fortified plant milk). You also want to make sure she's getting a tablespoon of either chia or ground flaxseed every day, for adequate intake of Omega-3. I put mine in a green breakfast smoothie to start the day with a kick!
I recommend you watch the documentary "Forks Over Knives." It will change the way you think about food. It's on Netflix. They have a companion cookbook that's pretty decent. I also like both of the China Study cookbooks, and the Health Promoting Cookbook. As you can see, I have a bias for the whole-food plant-based version of veganism. I'm going to assume that as a mother, you want the healthiest diet for your kids. She'll find plenty of delicious vegan junk food when she's out with her friends, so cooking whole foods at home is a great way to set a solid foundation for life. Good for the rest of your family, too!
Some great vegan dishes: beans & rice; bean burritos; chickpea curry (watch the coconut milk, it's high in fat and that's actually a much bigger risk factor for diabetes than carbs); lentil stew (which is awesome when you're short on time, because lentils don't require soaking; of course you can also use canned beans when you're in a hurry); tofu and veggie stir fry. You can also take almost any recipe and veganise it by swapping out the meat for tempeh or tofu, and using extra marinade or sauce. For snacks, raw veggies with hummus, nuts and seeds, raisins, and green smoothies are all really healthy and delicious. I start every day with a breakfast smoothie of kale, mixed fruit and berries, and flaxseed. I use a high powered blender (Vitamix or Blendtec) to break down the tough fibres and cells walls. That helps nutrient absorption as the food is already masticated.
While they're tasty and popular, I try and stay away from the fake meats and cheeses. They're vegan junk food. They might provide some protein, but you're far better getting that from whole plants like beans, chickpeas, and lentils.
As for the pasta-diabetes link, don't worry! A low-fat plant-based diet has been shown to halt and even reverse diabetes in even the most advanced cases. Check out the book "Starch Solution" by Dr. John McDougall. He's actually reversed diabetes in his patients by feeding them a low-fat vegan diet based on rice, pasta, and potatoes. He's got tons of videos on YouTube. My mom has been plant based for only a month, and her fasting blood sugar has already come down from 12 to 8 in just that short of time. But that being said, pasta made from refined white flour is complete garbage, it's basically table sugar with a multivitamin ground in. Yech.
Well if they're staying under 50g (or especially under 10g) it definitely sounds like Keto. I'm not sure how they eat berries or grapefruit though because both of those have more than 10g in carbs per serving.
The nice thing is that paleo people can still eat keto foods so you're safer getting a keto book. There's one called "The Ketogenic Cookbook" that is pretty popular.
I bought The Autoimmune Paleo Cookbook, and found it a helpful introduction. One thing I dislike about is it that it tries to give a 4 week plan, but the recipes aren't made for all seasons. For example, there are some soups I know I won't try for a while. Also, some of the recipes look really good but contain hard to find ingredients (none of my local CA grocery stores carry blood oranges). Many of the recipes are good (made the apple crumble with peaches/blackberries and it was to die for!) but sometimes the obvious substitute recipes fall flat (I'm sorry, but you can't have "garlic mayo" with that much coconut. It just doesn't work). I would buy it again - it was just so helpful getting started.
I also recently bought He Won't Know It's Paleo which is actually an AIP book as well. I haven't had this one as long, but I've mostly tried the baking recipes. If you're looking for an AIP substitute that people won't know is AIP, look elsewhere. But damn, after not eating real brownies for a long time, the cacao brownies taste almost as good to my palate. But there in lies the danger: if you're the only one willing to eat this because of your starved palate, you may end up eating more than you intended. The best dinner recipe in this is for the lettuce wraps, which the author has posted online. I've got to try more of the recipes before giving a full review. I would prob be disappointed if I spent $30 on this one.
Seitan is low carb. You can make your own pretty easily. This one is pretty good, and i've been working my way through this book.
For the first one, instead of following the instructions on the site, bake first 350* for an hour, and then simmer in the flavored broth for 40 minutes and let rest for best texture.
https://www.amazon.com/Low-Fodmap-Vegan-What-When-Anything/dp/1570673373
Edit for more detail: Partner has IBS. He was vegan for a year, which was really tough because it involved preparing literally all food. Now he's mostly vegan but eats eggs and occasionally fish.
Veg-wise, we mostly have potatoes, carrots, bell pepper, zucchini, and green beans. I just made an amazing pasta dish where you julienne carrots, bell pepper, and zuchhini and sautee them, then toss with homemade parmesan (garlic oil, walnuts, nutritional yeast, salt in a food processor) and the herbed tempeh nuggets from that book I linked. SO GOOD!
Roasted fingerling potatoes, carrot, and zucchini tossed with Thyme, Olive Oil (garlic infused or not), and nutritional yeast (and salt/pepper ofc) is good as well.
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There's a really good Indian-style chard, potato, and carrot recipe in that book as well. We make seitan "chicken" balls (they're just shaped like balls, we call them chicken balls lol) that go really well with them.
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You can totally be vegetarian and low fodmap, even vegan and low fodmap. It does mean eating out a bit less and preparing more of your own food. But it's definitely doable.
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For processed foods: If you're in U.S. you might try the Potato and Pea Samosas from whole foods (they have wheat but it's a small enough amount to not bother him, miraculously no garlic or onion!) and the Japanese Fried Rice from TJ he also can eat without issue. Both are vegan.
> "takeaway meals", "bought sweets"
This has nothing to do with carbs. You're eating shitty processed food.
> carbs like french fries
You mean food literally engulfed and soaked with fat?
> I know that being a raw fruitarian for a while brought havoc to my system and I became borderline anorexic and hypoglycemic (possibly due to under-eating).
If you get hypoglycemic on a diet consisting mostly of sugar you're SEVERELY undereating and it has nothing to do with the macros or type of food you're eating. You're going from starving yourself to binging on fat. How about actually eat enough calories from fruits/vegetables/grains/beans/nuts/seeds without needlessly trying to complicate things for yourself?
http://www.amazon.com/The-China-Study-Comprehensive-Implications/dp/1932100660
http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002
http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107
http://www.amazon.com/The-UltraMind-Solution-Broken-Healing/dp/0743570480
http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277
You can find these books online for free if you don't have the money as well. They have some clinical data and information which will help you understand what's healthy. You don't have to read all of it, but I highly suggest looking in that direction.
http://mariamindbodyhealth.com/
Randomly found her cookbook at Costco a few weeks ago, that's what started it all.
Food is all amazing. Even desserts!
Feels kinda weird referring to it as a diet given all the amazing food my wife's been cooking.
After only a couple of weeks I'm down 9lbs, appears to be water-weight, but it's a start.
tl;dr: buy her cookbook
https://www.amazon.com/gp/aw/d/1628601000/ref=dbs_a_w_dp_1628601000
Martin Berkhan - creator of Leangains.
Mark Rippetoe - Strength coach and lover of hip drahve.
Best books and blogs? Martin's leangains book is a top recommendation here for obvious reasons. It's a good book to be your foundational approach to training and dieting. Though, the training section of the book essentially just directs you here: https://leangains.com/reverse-pyramid-training-guide/
Depends on what you're looking for honestly. For training, there's tons of blogs out there. I'll just share some of my favorites.
/u/GZCL blog - http://swoleateveryheight.blogspot.com/
Jujimufu's blog is essentially dead, but I love it anyway. I also love his books - http://acrobolix.com/blog/
/u/mythicalstrength blog - http://mythicalstrength.blogspot.com/
Greg Nuckols articles - https://www.strongerbyscience.com/
But I'll say this: most of that reading is unnecessary to successfully reach your health goals. Masterfully apply the basics of training, dieting, and recovery everyday and you'll be successful.
Any program that fits these parameters will be good for strength/hypertrophy. Throw in 20-30 minutes of cardio like 3 days per week for fun/cardio health and you're good. Not saying cardio is necessary at all, but it's good if you'd also like to be a bit athletic. Just play a sport your enjoy a few times per week. Programs that work: Martin's RPT, stronglifts, any program based on GZCL method, 5/3/1, nsuns, PPL.
For nutrition, hit your macros with mostly whole foods. This article covers everything you need to calculate your macros. His other articles are good to read.
For supplements, they're unnecessary if you're eating a good diet. Things that can help: protein powder (if you happen to not get enough protein in your diet on a particular day), caffeine, omega 3 (fish oil or flaxseed oil), creatine monohydrate, vitamin d, multivitamin. But again, unnecessary if eating a well balanced diet with mostly whole foods.
For recovery, this article covers it well. Pretty much: sleep a lot, eat well, minimize stress, have fun.
GLHF!
Yes, Paleo is absolutely right for you.
I'm also 21, also very underweight (weighing just 46kg), and living with an autoimmune disease. I've suffered anxiety most of my life, and think I can offer you some really useful tips.
Eliminating gluten 100% has done a lot for me (but was incredibly difficult at first), in fact I've eliminated a ridiculous amount of stuff due to my illness, I now avoid all nightshades, refined sugars, gluten, eggs, dairy, nuts, seeds, and high starch vegetables (I suffer from a leaky gut and have to follow the Paleo autoimmune-protocol).
An important question to ask yourself is, why are you underweight in the first place? I didn't used to be underweight, but as my gut health deteriorated, I developed food malabsorption, gut dysbiosis, and bacterial overgrowths, meaning I could barely tolerate any sugar, even from fruit, but especially not carbs. Being underweight - this was a big problem, I lost about 10kg, and I'm only just starting to recover and make sense of it all. It sounds like you're in a VERY similar situation to me, so perhaps we can help each-other out.
The most important thing is to accept that you're ill, and that things will only get worse unless you take action. However, no matter how hopeless you feel, just remember that by understanding the science behind your illness, you have the power to get better.
I strongly reccommend you buy this book: LINK
If you haven't yet been diagnosed with an autoimmune disease or leaky gut, chances are you are at high risk of developing one or the other. What you will find, is that by following some version of the Paleo diet, you will give your body everything it needs to recover back to it's natural state. Your gut is possibly the most important aspect of your health, once your gut is damaged, you don't digest food properly, and toxins are able to enter your blood stream, causing an immune response, leading to problems like allergies and a weakened immune system. This all has an affect on your hormone levels, and that is a very likely cause of your weight loss. I myself tested low for Testosterone levels.
Here are some quick tips:
Hope this helps, best of luck! Enjoy the journey to good health!
Edit: Oh, and I recommend taking L-Glutamine every day, it will help you gain weight, and it's extremely good for healing your gut. Also, home-made bone broth will do wonders for health, I can't recommend it enough.
My first advice is to get some counseling, if you haven't already. Take care of yourself emotionally and mentally.
As for a book, you might find this one interesting. I just bought it the other day (kindle version) and I am salivating. Many of the recipes remind me of my childhood.
Vegan for Everybody by America’s Test Kitchen! I’ve been cooking out of it for about 4 months now and it has been amazing. Such delicious recipes and we’ve got some new household favorites!
Link: Vegan for Everybody Cookbook
/r/ketorecipes
www.cavemanketo.com
www.ruled.me
www.ibreatheimhungry.com
www.mariamindbodyhealth.com
Fast food: McDoubles hold the bun, Chipotle bowl (no rice/beans), Wendy's Baconator hold the bun, buffalo chicken wings (baked not breaded).
PS. I've found more good blogs to subscribe to rather than websites. Poke around the ones I listed above, as well as here, and you'll find links to build your library of recipes. I think there are also recipes in the back of Gary Taubes', David Williams', Dr. Perlmutter's books:
http://www.amazon.com/Grain-Brain-Surprising-Brains-Killers-ebook/dp/B00BAXFCPO/
http://www.amazon.com/Good-Calories-Bad-Gary-Taubes-ebook/dp/B000UZNSC2/
http://www.amazon.com/Wheat-Belly-Lose-Weight-Health-ebook/dp/B00571F26Y/
My neurologist recommended giving this a try. The Autoimmune Paleo Cookbook. http://www.amazon.com/gp/aw/d/0578135213/ref=mp_s_a_1_1?qid=1419802096&amp;sr=8-1&amp;dpPl=1&amp;dpID=61ItZmIggTL&amp;ref=plSrch
Just picked it up, but haven't tried it yet?
buy the book off his website
here it is on amazon
and Lyle's website bodyrecomposition.com for further reading
By trying to get ripped and researching Body Building diets.
I came upon the "Body Opus" and "The Anabolic Diet" books (both ketogenic diets in principle) and finally found out about Lyle McDonalds "The Ketogenic Diet" book.
My advice:
Bonus advice:
I'm a big fan of the "slow and steady" approach. Make little changes, take some time, observe how it affects you. There's no rush to dump weight off; it's more likely to be permanent if you're not obsessing and just "keeping calm and ketoing on".
Bonus resources, if you want to have a deeper understanding:
Wrong - induction is something like 30g net carbs a day, that includes vegetables.
Keep offering the foods she doesn't like, they often change their minds. Also, there is a cookbook to the baby led weaning bandwagon. I bought it and it gives the tl:dr version and then on to recipes! Offer her little bits of what you are eating, show her how good it is!
http://www.amazon.com/gp/aw/d/161519049X
I love carbs - I eat a whole foods plant based diet centered around carbohydrates.
Carbs don't slow you down at all if you choose the right diet.
https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
Think about what you currently like eating, and then look up vegan alternatives. That was how I went about transitioning (omni to vegan). While I don't eat too much vegan cheese or "meats" anymore, it really helped to have those as a yummy crutch.
Also, make sure that you're eating enough on a vegan diet. It takes more of the good stuff to fill you up, and a lot of people quit because they feel weak and hungry.
For cheapness, check out The Starch Solution (http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277). It's pretty much the cheapest diet out there, and you can always add whatever leafy greens are on sale on any given week. Edit - Not that you're doing this to lose weight, necessarily, but it's always nice to have dietary guidelines to follow at first to make sure you're getting everything that you need
When I went vegan I spent a lot of time watching things like Earthlings, and while I wouldn't necessarily recommend dwelling on things like that (it made for a very depressed easmsm), it will stick in your mind as a reason to refrain from dairy and eggs and meat. There are definitely more vanilla versions out there (check out Bite Sized Vegan on Youtube, she's an inspiration of mine).
I quit cold turkey and I haven't been back since. Thank you for considering this change! You're awesome.
Another edit - Check out the sidebar as well! The Beginner's Guide/FAQ are a great resource!
The Autoimmune Paleo Cookbook: https://www.amazon.com/Autoimmune-Paleo-Cookbook-Allergen-Free-Approach/dp/0578135213/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&psc=1&refRID=0B6RPRWS8NKKY07DWKR5
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Great AIP stater book with a meal plan and grocery list for 4-8 weeks.
An autoimmune Paleo (AIP) diet would be mostly what she's doing. There are a number of sites and recipes available for that. Like this https://autoimmunewellness.com/recipes/
Here's a good book option The Autoimmune Paleo Cookbook: An Allergen-Free Approach to Managing Chronic Illness (US Version) https://www.amazon.com/dp/0578135213/ref=cm_sw_r_cp_apa_i_9VRODbYWA73TK
I get swollen joints (hands, knees especially) , stiffness, random pains, and plantar fasciitis from Hashimotos. It happens exclusively due to my immune system being triggered. For a long time I just thought people had random pain but then once I got it under control I realized it only happens when my immune symptoms are triggered. Depending on the trigger I get different symptoms... for example gluten and dairy cause the stuff listed above but I'll also get really spacey and forgetful and then get bout of depression within 48 hours. Almost all of my triggers are food triggers and I have way more than most people so I had to do a lot of trial and error to figure out what was causing me problems.
If you feel inspired to attempt some different elimination diets here are a few to consider:
Also I can't recommend enough a good doctor or dietitian/nutritionist who will help you with vitamin deficiencies and elimination diets.
Same here, for Gluten and Dairy. My levels have remained the same, but my antibodies at last test were insane (almost 5k), but my quality of life improved exponentially. someone recommended this book to me, which I would highly recommend. Good Luck!
Take a look at chapter 11 of the New Atkins For a New You. In that chapter it describes meal choices for fast food along with Indian, Greek, Italian, Mexican, et.al. dining. Atkins is not a ketogenic diet, but it's helpful in navigating through the carb minefield of the standard American diet.
http://www.amazon.com/gp/aw/d/1439190275/ref=mp_s_a_1_1?qid=1451252590&amp;sr=8-1&amp;pi=SY200_QL40&amp;keywords=the+new+atkins+for+a+new+you&amp;dpPl=1&amp;dpID=51KGWRFmHqL&amp;ref=plSrch
You need this in your life.
https://smile.amazon.com/Seitan-Beyond-Soy-Based-Analogues-Ethical/dp/1516860888/ref=sr_1_1?crid=3SI2NI3EP9U97&amp;keywords=seitan+and+beyond+cookbook&amp;qid=1567012928&amp;s=gateway&amp;sprefix=seitan+%2Caps%2C150&amp;sr=8-1
You also might want to invest in the uncheese cookbook http://www.amazon.com/gp/aw/d/1570671516/ref=redir_mdp_mobile
Here's a list of foods and tips:
https://www.theveganrd.com/2018/03/the-fodmap-diet-for-vegans-an-update/
And here's a cookbook!
https://www.amazon.com/Low-Fodmap-Vegan-What-When-Anything/dp/1570673373/ref=sr_1_1?keywords=low+fodmap+vegan&s=gateway
For reference:
The author's Starch Solution website
Book on Amazon
So this is something that I haven't done myself yet, but Leanne Vogel goes over this practice in detail in her book The Keto Diet. She explains that there is a place for carb ups once you're fat fueled, but how often you do that depends on what works best for you. These are carbs that come from fruits or sweet potatoes, not something processed like bread or pasta.
Most cookbooks advertised as paleo, low carb, or ketogenic should fit perfectly within a diabetic lifestyle. I'm a fan of Jimmy Moore and think his cookbook is fantastic.
Butter and Bacon has a catchier title, but this is the One Keto Cookbook to Rule Them All.
Practical Paleo is my favorite. http://www.amazon.com/Practical-Paleo-Customized-Whole-Foods-Lifestyle/dp/1936608758/
The hard part is just being prepared for meals, because your eating-out options will be more limited, and there's practically nothing you can get in ready-made, microwave dinners in boxes. So, there's very little room for laziness.
On the upside, you'll be cooking a lot, which is a wonderful skill to have and also makes food taste better. There are a lot of great cookbooks out there for paleo diets. My favorite is this one: http://www.amazon.com/Paleo-Comfort-Foods-Homestyle-Gluten-Free/dp/1936608936/ref=sr_1_2?ie=UTF8&amp;qid=1341336840&amp;sr=8-2&amp;keywords=paleo
Basically, if you cut out grains, most dairy (all is best), legumes, and sugar (particularly added sugar), you're paleo.
EDIT: If you are feeling lazy, there are places you can go. If you're in California, you can get an In-and-Out burger with lettuce instead of a bun. You can also make this request at Chick-fil-a (just make sure you get the grilled chicken, not the fried.) I tried a similar request at Five Guys, and they were disappointingly inept at making that request. At Chipotle you can order the salad bowl, get some meat in there, skip the rice and beans and sour cream, and load up on pretty much everything else. Their guacamole is good. And don't eat the chips.
I know you said "no desserts," but I recently did a homemade coconut milk ice cream for my birthday. My omni parents and grandparents loved it!
It was the one out of Vegan for Everybody. It does take a lot of coconut milk though.
I've devoted the last several years to healing my autoimmune condition and have made some great progress without medication. The downside is the journey is very challenging. Your SO's condition hasn't progressed too far if he is able to work a physically demanding job, he may be able to heal quickly which is a great upside! It is awesome to catch this early, autoimmune disease can have a cascading effect on the body causing a chain reaction of illness if left untreated for a long time (my case).
A helpful [reference] written by Dr. Ballantyne, Medical Biophysics Ph.D. She also suffered from autoimmune illness.
Please don't hesitate to ask if you have questions at all.
hey, you might want to try this recipe book; I know you're not going paleo, but paleo recipes are great for kicking gluten to the curb and this book is one of the best I've found so far.
If you want to stick to just pulling recipes from online, OMG Paleo and nom nom paleo are great sites too :)
Good luck with it - it sucks at first, but seriously makes a huge difference. I cheat still, but when I don't eat any gluten and keep my carbs low, I feel like a completely different person.
I really liked Practical Paleo. I think costco carries it now or amazon :)
http://www.amazon.com/Practical-Paleo-Customized-Whole-Foods-Lifestyle/dp/1936608758/ref=sr_1_sc_1?ie=UTF8&amp;qid=1404443133
The Paleo Solution: The Original Human Diet https://www.amazon.com/dp/0982565844/ref=cm_sw_r_awd_HlbKub1RY2NX3 - gives you the "why" so the "how" comes naturally.
Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle https://www.amazon.com/dp/1936608758/ref=cm_sw_r_awd_LmbKub0PJBYV7 - If you're not already a wizard in the kitchen, this book helps make your food taste less shitty with good wholesome ingredients.
Good luck!
Don't give up. I learned from my daughter how healthy paleo can be and after watching her for about a year, I went all in this summer. Best thing I have every done for myself. That said you might get the book Practical Paleo. It was just released and it has everything in one place. http://www.amazon.com/Practical-Paleo-Customized-Whole-Foods-Lifestyle/dp/1936608758
Buy the book, its all in there from food types, recipies, meal planning, to programming
https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX
This is too much volume man, 40 sets is crazy.
The book that this sub is based on and i strongly encourage you to buy is : https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX
A ridiculous price of 12$ to get a ton of knowledge.
Check out this book: https://www.amazon.com/Salt-Fix-Experts-Wrong--Eating/dp/0451496965/ref=asap_bc?ie=UTF8
It answers your question but also provides lots of new information. There are also some podcasts with the author out there.
That's a tricky set of conditions for sure. The instinct for how to throw things together just comes with time and practice really. At the beginning, especially dealing with allergies, following recipes may be necessary.
Paleo will be challenging with no eggs and dairy, and many recipes also rely heavily on coconut and cashew.
Realistically it would be best to start with paleo autoimmune protocol (AIP) cookbooks and build from there.
A great reliable cooking fat is pastured lard. Rich in vitamin D also.
Gelatin is a good replacement for eggs to act as a binder, also it is gut healing.
For the most part you should be able to replace nuts with seeds. Hemp hearts, pumpkin seeds, sunflower seeds etc.
Lots of books out there, here's a popular one: https://www.amazon.com/Autoimmune-Paleo-Cookbook-Allergen-Free-Approach/dp/0578135213
I started a modified Paleo diet a year ago and I've seen a dramatic improvement. I'd say 95% improvement. There are days and weeks where I forget I even have HS. The diet change is difficult--I would get depressed at the thought of food--but I adapted to it after 6 months.
Castaway Kitchen (Cristina Curp) and Curious Coconut (Amanda Torres) have very good AIP/Paleo recipes. They both have HS and have put it into remission using diet.I've tried their recipes and they taste very good. I've made the chicken more times that I can count.
https://thecastawaykitchen.com/2018/01/crispy-ginger-lime-baked-wings-whole30-keto-aip/
https://thecuriouscoconut.com/blog/paleo-plantain-flour-pancakes
Also, this is a great book - Mickey Trescott's Autoimmune Paleo Cookbook
https://www.amazon.com/gp/product/0578135213/ref=dbs_a_def_rwt_bibl_vppi_i0
I use the winter squash soup recipe quite often.
Cristina Curp's book 'Made Whole' is excellent.
https://www.amazon.com/Made-Whole-Anti-lnflammatory-Keto-Paleo-Recipes/dp/1628602945
Yeah I think this is pretty common across Lyme patients. The infection (or lingering damage) creates so much inflammation, you need to eat pretty clean to even get close to feeling "normal."
This book on the Autoimmune Protocol Diet has been pretty useful for me in terms of finding some new creative ideas that don't involve grains:
https://www.amazon.com/Autoimmune-Paleo-Cookbook-Allergen-Free-Approach/dp/0578135213
https://www.amazon.com/Ketogenic-Diet-Complete-Dieter-Practitioner/dp/0967145600/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1466451674&amp;sr=1-1&amp;keywords=the+ketogenic+diet+lyle+mcdonald
Though I haven't read it myself, it seems like "The Ketogenic Diet" by Lyle McDonald is pretty comprehensive. Unfortunately, I noticed it's prohibitively expensive (and apparently rare?) on Amazon. http://www.amazon.com/The-Ketogenic-Diet-Complete-Practitioner/dp/0967145600
Does anyone know if this is more easily obtained elsewhere?
I used the Atkins book, Atkins website and for recipe ideas, Linda's low carb website and George Stella and Dana Carpender cookbooks.
One Green Planet has some info on how to make veggies and vegan meat in the smoker. That website is also a good recipe resource.
Your dad should try throwing these portobello mushroom burgers on the grill. They are seriously tasty when eaten alone alone, on burger buns (especially if you add a flavored mayonnaise - check out Just Mayo for all of his mayonnaise needs), in pasta salads, and on top of salads.
This isn't a recipe for the grill, but it is one for BBQ tofu. I love cooking tofu cubes in the oven because they get nice and chewy, especially if you drain and freeze the tofu first.
If he ends up really missing meat on this diet, he should check out the cookbook Seitan and Beyond. Seitan is an excellent replacement for meat and this cookbook is the most delicious and comprehensive collection of seitan recipes. The author of the cookbook also runs an active Facebook group to offer support to people cooking from his cookbooks (just search "The Gentle Chef" on Facebook). Also, Gardein makes amazing meat replacements that are excellent store-bought options if he's missing meat.
My favorite place to find consistently tasty recipes for everything from Pad Thai to Mac and Cheese, though, is Isa Chandra Moskowitz's website. She's a cookbook author who's shared a good amount of her recipes online. If either you or your dad is willing to invest in a cookbook, try Isa Does It. It's my favorite cookbook and covers everything from soups to weeknight meals to desserts.
As for Italian food, tell him to check out this caesar salad recipe. I don't use the kale, parmesan, or chickpea croutons that the recipe suggests. I make my own croutons in the oven and just use romaine lettuce in my salad. The dressing is why I linked to that recipe. I've tried a lot of vegan caesar dressings and it is hands-down the best. Chloe Coscarelli is the queen of vegan Italian food in my opinion. She's shared a few recipes from her cookbook Chloe's Vegan Italian Kitchen on her website (even a recipe for tiramisu that's pretty tasty). Again, if you're willing to invest in some cookbooks, this is one of the ones to get along with Isa Does It. Then if he wants to branch out into more complex vegan cooking he should check out Seitan and Beyond and the rest of Skye Conroy's cookbooks.
Here are some of my favorite websites that I think you should check out for more free recipes:
Hot For Food
Oh She Glows
Chocolate Covered Katie (healthy dessert blog that's mostly vegan)
Keepin' It Kind
Healthy Happy Life
Minimalist Baker
If he's missing any specific dishes, let me know. I have a lot of recipes up my sleeve!
The Ultimate Uncheese Cookbook by Joanne Stepaniak is a great book with tonnes of clever ideas and substitution advice, all of her books are pretty great. Vegan Richa's Indian Kitchen would be a great one as well, same with Bryant Terry's Afro Vegan. If you are looking for something easy and cutesy, the vegan stoner cookbook is a good bet too.
Your primary mistake is in making the assumption that the group "raw foodists" is a homogeneous group. While it is true that some raw foodists subscribe to the theory that enzymes found in raw foods supply significant aid in the digestion and absorption of nutrients, this assertion is not supported by science. These enzymes play a minor (if any) part in aiding digestion. This is not why I am a raw foodist.
Another fallacy you launched was the idea that raw food diets are environmentally destructive. Sure, I can eat coconuts and other tropical fruits, but I do not eat them in any greater quantity than I did when I was a cooked vegan. In fact, I strive to eat as locally as possible, getting as many of the fruits and greens I eat from local farms. If anything, I would say that my environmental impact has gone down since going raw. I am no longer using energy to cook my food and the amount of packaging waste that must be discarded or recycled is practically nil. The average family produces hundreds of pounds of food packaging waste per year. What I produce in a year could probably fit into a backpack.
Beyond that, I am a raw foodist because I like it. I have completely lost the taste for cooked food and after 7 years of being 100% raw vegan, I feel and look better than I ever have. I love the simplicity and ease of it. I waste no time preparing and cooking food. Being raw also forces me to eat really well all the time. I am also free from the horrific effects of several autoimmune diseases for the first time in decades...conditions that lingered despite a whole food vegan diet. The elimination of gluten, refined foods and cooked starches does make a difference in some cases. All I'm trying to say is that if you're going to attack raw foodism, attack the diet on the facts, not some weird BS you've read online. If you want a fully fact based intro on the world of raw foods written by a registered dietitian, I would recommend reading the book "Becomming Raw" by Brenda Davis. She explains the fallacies like the enzyme myth, but also explain the real, science based benefits of a raw foods diet.
Any of these books are great for beginners. I would recommend checking out these amazon links and skimming the reviews...
Goneraw and Rawfoodtalk are good for recipes.
EDIT: Broken links
Awesome, great job of getting out of bad habits.
I'm also not really into the raw thing but a couple of quick tips. Buy a blender and get your smoothy on! You can throw as many fruit and vegetables in that thing as you like. Just find out what combinations you like.
If I eat smoothy as a breakfast I usually put in a banana, some frozen berrys, a fist full of spinach, an inch of ginger, a cup of rice or almond milk, some lemon juice and some flax seeds.
But they can be much simpeler, just a banana or mango, rice milk and some cinnamon is also great.
To make just plain old veggies a little more exciting try eating them with humus, peanut butter or sriracha if you're in to that. Thats great with carrot, apple, bell pepper, cucumber or whatever.
But I do encourage you to learn a bit about basic nutrition and how to encorporate it in your daily life.
This is supposed to be a very good book on raw veganism. I have the same book for a normal vegan diet and it is very thorough and helpfull.
I don't really have any tips for going raw, but Dr. Greger suggests this book for people that do. I thought about doing it, but it seemed like a big hassle for little reward so never ended up doing it lol. Good luck :)
I'm vegan, and my IBS switches from D to C (and everywhere else in between!). I've not had to go low fodmap, but here's a few resources that might help:
I don't know how good the recipes are, but they're definitely a start.
Remember that veganism seeks to avoid animal products as far as is possible. If you are medically unable to be fully plant-based it's okay to eat some animal products. Ideally try to minimize your consumption of those products, and try to find the most ethical options.
Seitan is a great source of protein and is okay according to the Vegan RD, but wheat is otherwise not okay. Quinoa is fantastic for you and really high in protein. I don't know if hemp is low fodmap, but it's really high in protein and I find it easy on my stomach.
I'm not sure where bivalves fall on the fodmap spectrum, but they have a very rudimentary nervous system and don't seem to experience pain the same way that other animals do. Bivalves also do well in farmed environments, which means that harvesting them is less likely to damage oceanic ecosystems. If bivalves don't bother your stomach, they might be a good option for more ethical animal proteins.
Here you go, friend: https://www.amazon.com/Low-Fodmap-Vegan-What-When-Anything/dp/1570673373?crid=2074H5EUTE8RW&amp;keywords=fodmap+vegan&amp;qid=1536104627&amp;sprefix=fodmap+vegan&amp;sr=8-1&amp;ref=mp_s_a_1_1
I have gotten a lot of use out of this cookbook: Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything https://www.amazon.com/dp/1570673373/ref=cm_sw_r_cp_api_i_NDSxCb138AMJY
What I found I miss most are sauces and this book has some good ones.
I'll just say that, based on a few accidental encounters with soy protein replacements over the past year, that if I ate what you're eating I would be exactly as sick as you are in the exact same way.
I was surprised to learn this, as beans were a staple of my diet for years, and never a problem. Until they were.
A few resources:
https://www.amazon.com/Low-Fodmap-Vegan-What-When-Anything/dp/1570673373/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1456250598&amp;sr=1-1&amp;keywords=low-fodmap+and+vegan
https://www.reddit.com/r/FODMAPS/comments/dl6zam/vegan_lowfodmaps_cookbook_w_meal_plan_does_it/
https://www.reddit.com/r/FODMAPS
Buy the Monash app and live by it. Look up everything.
You can eat like half of all vegetables and fruit. So read up on those (Monash app) and eat the ones you can in the quantities you can.
Fats are AOK on Fodmap, so no problem there.
The difficulty is filling the protein needs of your diet. Beans and rice are a common approach but beans are pretty well out on Fodmap.
Canned lentils in limited quantities are good. Tofu in limited quantities, maybe. Quinoa. Rice is good.
Peanuts and some nuts good. Look them up, as Fodmap values vary.
If you can stretch your diet to hard cheese and eggs, that might be helpful.
Do your share of the work, plus some. Even if you think you’re doing “half” the work....do some more. It is often the case that dads don’t do as much work when it comes to parenting (yes, this is a stereotype but is often based in reality), but one advantage of twins is that you each can be holding one or changing one, etc. I know that when my wife and I looked at each other and saw a baby in each other’s arms, it was clear that we were BOTH working, not just her.
With that said, anytime she had both (tandem nursing, for example) I made sure I was cleaning the house or cooking food.
Other random things/books that helped us, not necessarily twin-related:
Baby Led Weaning
Unconditional Parenting
Why not? I'm not a HCLF vegan. But I think it's important to keep an open mind and explore new information that challenges conventional beliefs. I've heard so many success stories on the HCLF no calorie restriction diet, so I'm genuinely curious like OP.
Also, OP - this book might shed some insight on HCLF diets:
http://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
Not diabetes specific, but these have diabetes chapters:
How Not To Die by Dr. Michael Greger.
The Starch Solution or The Healthiest Diet on the Planet by Dr. McDougall.
You can get the gist of their stuff online, for instance Dr. Greger's short talk on Diabetes (he has a lot more videos and resources on that site) or Dr. McDougall's longer talk or article on the subject.
Or you can watch Dr. Hans Diehl's video on it although his books are older.
I could list more but idk if you're looking for analysis, or a cookbook, or what.
These would go really nice with Jimmy Moores brown butter sauce. From his The Ketogenic Cookbook
To make brown butter syrup, I highly recommend using Swerve confectioners’-style sweetener. You can use pure erythritol, such as the brands Zevia or Organic Zero, but as the syrup cools in the refrigerator, the almond milk will separate from the butter, which will solidify into chunks. If you decide to use a different sweetener, add an ounce of cream cheese to help the sauce emulsify.
> 1. In a large saucepan, heat the butter over high heat, whisking every few seconds. The butter will foam up to the top of the saucepan and then fall back down. When you see lots of brown flecks, remove from the heat. Watch closely; you do not want black flecks.
> 2. With the saucepan off the heat, whisk in the erythritol until smooth. If you used a brand of erythritol other than Swerve confectioners’-style sweetener, add the cream cheese. Then whisk in the almond milk, maple extract, if using, and salt.
> 3. Store in a glass jar in the fridge for up to 2 weeks—if it lasts that long! This syrup will thicken in the fridge because the butter hardens as it cools.
ruled.me
ibreatheimhungry.com
If you want to get fancy the Keotgenic Cookbook is nice
https://www.amazon.com/Ketogenic-Cookbook-Nutritious-Low-Carb-High-Fat/dp/1628600780/ref=sr_1_1?ie=UTF8&amp;qid=1502407861&amp;sr=8-1&amp;keywords=the+ketogenic+cookbook
I like her other book Quick and Easy Ketogenic Cooking a lot more. I've also found that I do better with her recipes when I use the exact ingredients she calls for. For example, her recipes are all written to be dairy free and I tried to substitute things like almond milk for half and half, and it just doesn't come out right. Same with the sweeteners she uses.
But I still find myself looking more at her books than actually making anything. The Bacon and Butter cookbook is more practical in terms of things I want to make, but less fun to look at (less pictures and not as fancy looking recipes).
Cramps and fatigue will tell you if you're getting enough electrolytes. I've never been big on fixed numbers for the day but it certainly works for people. If you're doing hard workouts then I recommend those ketone salts (unflavored). They have a pretty good ratio (although it does have calcium but also a lot of magnesium to go along with it). The whole salt = high blood pressure thing is a bit overrated and not well understood. If you have good functioning kidneys, then you should be able to process huge amounts of salt without any problems and it will actually lower your blood pressure and keep your cardiovascular system healthy. Source.
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Check out vitamin D3 + K2(MK7) supplements to help move the calcium into the bone and tissue if you're still cramping after getting enough electrolytes.
Yep Yep Yep
I read New Atkins for a New You and it suggests adding 5-10 g carbs each week of different types of carbs until you can maintain weight in order to determine your carb tolerance.
It should help you transition better to lifetime maintenance a lot smoother and help you understand what foods can make you gain unexpectedly.
Very clear and simple instructions on what to do (literally 18 pages): http://www.amazon.com/Low-Carbohydrate-Ketogenic-Diet-Manual/dp/1482781255 (accompanying video: https://www.google.com/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=4&amp;cad=rja&amp;ved=0CEcQtwIwAw&amp;url=http%3A%2F%2Fvimeo.com%2F34645752&amp;ei=7rS7UafjO4vM9gTlzYHwCQ&amp;usg=AFQjCNEbYCU1JergzBLmz7ArB4AUUTzQCw&amp;sig2=Y85CmVrHa0yJ4jgfg9YeFQ&amp;bvm=bv.47883778,d.eWU )
More detailed instructions on what to do if the above isn't enough: http://www.amazon.com/New-Atkins-You-Ultimate-Shedding/dp/1439190275/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1371255616&amp;sr=1-1&amp;keywords=new+atkins+for+a+new+you
Why to do it: http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1371255572&amp;sr=1-1&amp;keywords=why+we+get+fat
Extremely detailed and cited info on why to do it for power nerds: http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=bxgy_cc_b_img_b
Some other suggestions (mostly for power nerd): the art and science of low carbohydrate living/performance, wheat belly.
The New Atkins For a New You has a week of meals for Induction (20g/day which is pretty close to keto) as well as several weeks of meals for OWL (Ongoing Weight Loss) which is not too far from keto (25-50g/day).
Linda's Low Carb in the side-bar also has a menu section for Induction as well as higher levels of carbs.
First off, gastric bypass is something no one should consider at any time, period. The only reason gastric bypass even works to reduce weight is because the patient is FORCED to eat a low-carb diet post-surgery or they will suffer extreme gastrointestinal distress. Just skip the surgery and eat a keto-diet instead. If you have difficulty starting the diet and staying on it try to setup a support system if you have people that can help you. The only time gastric bypass is a viable option is if the person has attempted and failed to lose weight on a low-carb diet MULTIPLE times (at least 12-24 months of constant effort to stay on the diet without cheating while under the direction of a doctor that is familiar with low-carb/atkins).
Aside from that, i would recommend you start by reading at least one book on low-carb so you can get an idea of what foods are healthy and which aren't. The easiest book to follow is probably New Atkins for a New You. Here is the pamphlet that Dr. Eric Westman gives his low-carb patients (it should give you a quick idea of what you need to do, but i still recommend the book).
Exercise is not important for weight loss, get your diet planned out and start making some progress and when you FEEL like it, then consider adding in some exercise. Only add exercise if your body is telling you that it has extra energy it would like to burn via exercise, don't force it.
Edit: And to answer your main question, yes, keto and/or low-carb/paleo is right for you. It's right for anyone that is at least 30 pounds overweight.
Here's some amazon links for some that I own:
The last two are particularly gourmet, but interesting reads if you want to attempt some mind-blowing meals. I wouldn't list them as beginner though.
If you are going to do it read Becoming Raw Vegan Becoming Raw: The Essential Guide to Raw Vegan Diets https://www.amazon.com/dp/1570672385/ref=cm_sw_r_cp_apa_zswSBbTBFH73C
I love raw food, and feel great eating more of it, but there are a lot of garbage psuedo science books about it out there.
Hey if you're eating raw/mostly raw you might want to read this:
http://veganhealth.org/articles/cooking
As the above link mentions at the bottom, you might want to get your hands on a copy of Becoming Raw. It's a great book.
Wow, I just hopped in here to see if anyone was in the same boat as me.
Been vegan for 15-ish years, I just started a low FODMAPs diet about 2 weeks ago as a recommendation by my (new) gastroenterologist. It's made a big difference. About a year I started becoming super bloaty after eating certain foods, in addition to farty and burpy. Occasionally I'd get pretty bad stomach aches and over all felt like crap. I've been super happier physically targeting low FODMAPs. Mentally however I've been a wreck. I actually had to take a couple days off of work because I was too stressed out on what to eat. Vegan low FODMAP is no easy thing.
Anyhow, one thing that did help was the book Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything by Jo Stepaniak. I ended up buying both the paper back and ebook version just to keep it with me at all times. The recipes are handy, but above all else it has a bunch of really good list, like things you should throw into your grocery list and alternative ingredients. The section on sauce recipes is great.
The data within the Monash app is useful however the app itself (for Android) makes me want to throw my phone against a wall.
Lastly it's been hard being subscribed to r/vegan as there are so many good food photos that get posted, and I know I shouldn't have any of it. :(
We did BLW - I recommend the website and the cookbook. There's even a subreddit.
We started with toast, and carrots. Like previous poster stated I would take a CPR class, hubby and I did for peace of mind but luckily never have had to use it. It was really wonderful -- she ate everything, going to restaurants was easy. She would be happy with steamed broccoli but make sure when you order to ask for plain veggies - a lot of places add stuff.
Was is The Baby-Led Weaning Cookbook? I've heard good things about it. There's also a book called Baby-led Weaning by the same authors.
In that case, I found the full Baby Led Weaning book to be way more than I'd ever read or need to read, but the Baby Led Weaning Cookbook had just the right amount of info plus some recipe ideas.
The good news is you're young and healthy enough to avoid health complications the Standard Ameican Diet causes. I highly recommend this book:
http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277/ref=sr_1_1?ie=UTF8&amp;qid=1414563015&amp;sr=8-1&amp;keywords=starch+solution
I was over weight, high blood pressure and approaching forty. 2.5 years later my bp is normal, weight is awesome, and have ideal blood test results. This diet/lifestyle is easy, fun, satisfying, and cheap. Do yourself a favor and watch some of his lectures on youtube.
This sub pretends to be a pro-vegan sub but you read anti-vegan sentiment and crap like "do your research before being vegan" here all the time. Which is funny because of how frequently unresearched, unhelpful opinions from dude-bros and kewl grllls get upvoted all the time, while the quality info gets buried.
That said if you ate shitty highly processed junk food before going vegan and do the same upon becoming vegan, while just simply substituting overly processed and over-priced meat and cheese analogues, likely you won't be healthy and even develop health issues on a long enough timeline(if you haven't already). It doesn't have to do with being vegan per-say, but with making really poor food choices, which is something you admitted to while being a carnist anyway. To avoid that, yes, likely you will have to do research on what constitutes better food choices. I would recommend reading McDougall's newsletters or his book the Starch Solution. If you want to find a good dietitian to follow I would recommend Jeff Novick, not ethical vegans posing as those giving good dietary advice like Ginny Messina. A Jeff Novick forum post(his posts are written by JeffN) is usually better researched and backed up than a Messina or Jack Norris blog post.
For the b12 canard of an issue consult this topic and this post.
Not intended to be an ad for this book, but the approach is flexible and easy to follow. It keeps me from getting discouraged. It’s exhaustive and sensitive to the individual needs of everyone who chooses to do keto.
It’s a whole-food Paleo approach, which I don’t follow religiously.
The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
This is my favorite!
The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence https://www.amazon.com/dp/1628600160/ref=cm_sw_r_cp_api_DVmDAbNZ88XEG
Good for you!! Stay strong, and fight back against your body whining like a 5 year old about sugar and carbs!! The more I have said, "no, body, this will not make us feel good and then we will have to start over," the less whiny my body seems to be 😉
also, I found this book about the keto diet where she talks about re-adapting carbs once the body is fat-adapted, so in about a month, I can reassess and see what my body needs.
Yesterday was my day two and I felt. Like. Hell. Today I feel marginally better, but I know the bad stuff will pass. KCKO! 💪🏻
All good. I’ll start by saying I’m no expert. But I have done a stupid amount of reading, experimenting, making mistakes and seeing what worked for me. All of my knowledge is anecdotal.
So with the disclaimer out of the way:
I would start with a mild deficit. Maybe 10% at the most. Use the ketogains macro calculator to figure out your calories and your macros. But that’s more work and more to track. if it seems a little daunting, start simple. Just go for maintenance. You’re in a super unique position right now. Honestly if you just watched your calorie intake and focused on your carb intake you’ll be good for a while. There are some books out there that will help a ton for a newbie. I started with this Keto Cookbook two years ago. It really helped me because I was a little overwhelmed and this has information, science, recipes and most importantly, a full on meal plan including grocery lists for each week. Zero guesswork. All I did was look at the listed calorie intake for the day listed on the meal plan and maybe add some bacon or sausage.
As far as working out goes, I know a lot of people suggest starting with a 5x5 program like stronglifts. My only suggestion there would be start light. Leave your ego at the door and be smart. Focus on form and movement and breathing before you start stacking weight on. That program has a linear progression so the weights will stack up quickly and if you don’t have a good base built and a solid foundation of form, you could get hurt or stall out quickly. So go do the movements. Don’t worry about not getting a pump or soreness for a while. Start super duper light and be smart. It will come.
I started with an 80 pound squat on my workouts due to several knee surgeries, a 115 pound deadlift and a 100 pound bench. And I worked it slow and steady and CONSISTENT. Listened to my body and stretched and slept. Now I’m making out at a 255 pound bench, 375 pound squat and a 390 pound deadlift. It will come if you’re patient and you work at it.
Best of luck man. I hope this helps. I’m excited for you!
https://www.amazon.com/Keto-Diet-Complete-Delectable-Confidence/dp/1628600160
She can also check out http://www.ibreatheimhungry.com/menu-plans-new meal plans. there are some pictures that are included.
About a week into keto, I purchased The Keto Diet by Leanne Vogel thinking it could give me some recipes to change things up a bit. I read the entire first half of the book in a single night!
It easily explains the science behind nutritional ketosis, has this AWESOME troubleshooting guide for anything you might experience while trying it, and has 4+ months worth of meal plans which include options for vegetarian and allergy-free variants. All of her recipes are dairy-free, and I am NOT dairy free, so I admit I add in a lot of cheese. :D
Anyway, the book's recipes are decent but not the best, but it's 100% worth purchasing as a newbie's guide to keto. I have pages bookmarked that I still reference nearly two months in. Good luck!
I started by reading a book cover to cover... just to get the basics of the lifestyle... this book also has recipes etc to get you started... google is also your friend... and definitely this community!
Edit: Link to the book
The Ketogenic Cookbook (https://www.amazon.com/Ketogenic-Cookbook-Nutritious-Low-Carb-High-Fat/dp/1628600780/ref=sr_1_3?ie=UTF8&amp;qid=1519138682&amp;sr=8-3&amp;keywords=the+ketogenic+cookbook)
Theres a few different ones from the same author, but this one is a great starter. The homemade ranch is to die for and we tried the deep dish alfredo pizza last night. I bought a copy for my dad too.
I've read that the urine ketone test strips are not a good measure.
I've recently been reading Keto Clarity which has a lot of good information on how to measure.
But they basically say the most accurate way to measure ketones is a blood ketone meter or ketone breath analyzer. Ketones in the urine are inaccurate and could disappear after being keto-adapted for a while.
I bought the Precision Xtra Blood Glucose & Ketone Monitoring System and Ketonix to try it out for myself, so I could figure out my personal threshold. Haven't received them yet, so I can't tell you my results.
I really recommend that book though, it's a really good read so far. They went on to publish Keto Cookbook which I actually picked up first at Costco, and after reading that I picked up Keto Clarity on amazon.
Best treat I got myself after a couple weeks into Keto was the Ketogenic Cookbook by Jimmy Moore. Lots of great recipes, the steak with brown butter bernaise is to die for!
I purchased this book from Amazon a little over a month ago:
"Quick & Easy Ketogenic Cooking: Meal Plans and Time Saving Paleo Recipes to Inspire Health and Shed Weight"
http://www.amazon.com/Quick-Easy-Ketogenic-Cooking-Recipes/dp/1628601000
It provided me with a lot of useful health/food information, the recipes were pretty good for the most part and most importantly, helped me realize portion sizes
Posted this earlier today in another keto thread. You have to make it in advance, but it's SUPER easy to throw together, and is four servings (4 breakfasts!)
I'm pretty new to this diet so I've been living out of the Quick and Easy Ketogenic Cooking book (Link)
Author has a chocolate shake for breakfast that I love! I can drink one serving about 6AM for breakfast, and not be hungry until about 1PM.
Throw it all in a blender and blend until smooth. Refrigerate overnight to thicken. Pour over 2-4 cups ice, if desired (I don't).
Yield 4 servings (about 1 cup each)
Macros:
664 calories
70g fat
8g protein
1g carbs
0g fiber
Side Note If you don't want chocolate, take out the cocoa powder and vanilla extract. Use any flavor extract you'd like instead.
I've been purchasing keto cookbooks for my library system and have been reading through them as they come in. Here's a little list:
Sweet & Savory Fat Bombs by Martina Slajerova
https://www.amazon.ca/Sweet-Savory-Fat-Bombs-Delicious/dp/1592337287/ref=tmm_other_meta_binding_swatch_0?_encoding=UTF8&amp;qid=1480350212&amp;sr=1-1
Haven't made anything from it yet, but I have this one checked out right now. I am going to try the recipe for their Toasted Coconut Cups today. The ingredient lists seems semi reasonable and it's great for squares, chocolate, spreads, and little treats if you're into that kind of thing.
The KetoDiet Cookbook by Martina Slajerova
https://www.amazon.ca/KetoDiet-Cookbook-Grain-Free-Sugar-Free-Starch-Free/dp/1592337015/ref=sr_1_1_twi_pap_2?s=books&amp;ie=UTF8&amp;qid=1480350335&amp;sr=1-1&amp;keywords=ketodiet+cookbook
Of all the books I've looked at so far this one seems the most reasonable and helpful. It's actual recipes instead of just a "wrap bacon around asparagus, cook" kind of thing. Plus, there's pretty pictures of the food and I like pictures in my cookbooks. I have it checked out right now and was going to give their recipe for zuch lasagna a try as a first recipe.
Quick & Easy Ketogenic Cooking by Maria Emmerich
https://www.amazon.ca/Quick-Easy-Ketogenic-Cooking-Recipes/dp/1628601000/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1480350438&amp;sr=1-2
I had high hopes for this one, but I didn't like the look of it at all, save for a few recipes on slow cooker pulled-pork / pulled-chicken kind of thing. It was lots of "wrap bacon around asparagus, cook" that I mentioned above--the sort of food that folks on keto maybe already know. I did snap a few pictures of recipes I'd like to try, but it wasn't one I am considering purchasing, like the two above.
It can be hard to wade through the crap on pinterest and two sites I've found helpful for bang-on recipes are these:
http://www.ibreatheimhungry.com/
http://www.ditchthecarbs.com/
Hope this is helpful. Happy shopping <3
Wholeheartedly agree with Color Me Vegan, which has pictures for quite a lot of the recipes and is an amazing book. I'll also have to cast my vote to The Happy Herbivore which has plenty of delicious recipes with beautiful full-page photos. Although, in fairness, most (all?) of the recipes there are also found on her blog.
I use this cookbook for the Ice Cream recipes: http://www.amazon.com/Vegan-Mode-Frozen-Treats-Every/dp/1616087242/
And then I use this cookbook for Vegan Cheese and Sour Cream: http://www.amazon.com/Happy-Herbivore-Cookbook-Delicious-Fat-Free/dp/1935618121/
This is the Chicken Seitan recipe that I've been using for the last year or so: http://www.thatwasvegan.com/2012/01/30/my-favorite-chicken-style-seitan-recipe/
This is the Gyro Seitan that I use for Gyro's and Ruebens (yeah, it works): http://vegweb.com/recipes/seitan-gyros
I'm a veg! I love Mexican food. Fajitas, taco salads (with beans). Nom nom nom. I'm always looking to expand my horizons. What is Pittsburgh style?
I think The Paleo Approach is the definitive guide.
As /u/nihilisticpunchline suggested, you may want to start with the auto-immune protocol.
In combination with "Breaking the Vicious Cycle" which explains the SCD diet (similar to Paleo in practice), I suggest this book which has a TON of great information about the suggested mechanism of action by which these changes will benefit your body: http://www.amazon.com/The-Paleo-Approach-Reverse-Autoimmune/dp/1936608391/ref=sr_1_1?ie=UTF8&amp;qid=1406570528&amp;sr=8-1&amp;keywords=paleo+autoimmune+protocol
The section on gluten in this book is amazing and where I got most of my information: The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
The book is specifically about autoimmune disease, not about food allergies, but since autoimmune disease is just another type of allergy, I feel like it is very relevant. The author has clearly read a lot of the scientific literature and she goes over in the book what her interpretation of the research is. I've read a lot of the same research and I agree with her interpretation most of time.
https://www.amazon.com/Paleo-Approach-Reverse-Autoimmune-Disease/dp/1936608391/ref=mp_s_a_1_3?keywords=stop+autoimmuntity&amp;qid=1555264988&amp;s=gateway&amp;sr=8-3-spell
She was one of the founders of the diet. I tried it for about 2 weeks and found my energy levels up and day to day pain was better, but I still flared a couple times. I just stopped it because my
Rheumatologist finally ordered an MRI of my SI to get a clinical diagnosis, so I don’t want to influence the results. I’ll start it back up once the MRI is done because it was starting to help and I had already lost 10 lbs (did 2 weeks grain free before AIP).
In short, it's a result of the varying life cycles of memory and regulatory t-cells. At length, it's a textbook. The most approachable guide through the impact of paleo-type eating on immune response is probably this book. It's still sort of a textbook... but it has more helpful pictures.
Practical Paleo has some pretty good recipes, no exotic ingredients.https://www.amazon.com/Practical-Paleo-Customized-Whole-Foods-Lifestyle/dp/1936608758
It is from Practical Paleo.
oh suuuurreee make me get up lol
4 Cups (600g) - watermelon, deseeded and cubed or balled
2 Cups (300g) - english cucumber, sliced
3 Tbsp - fresh mint, chopped
1/4 Cup (60 mL) fresh squeezed lime juice
1-2 tsp balsamic vinegar (optional)
mix stuff up, salt and pepper to taste. It is out of this book I love it. Mine actually has pages falling out because I use it a lot (and the spine wasn't the best quality ever).
edit: formatting, looked ugly a sec ago
I do cheat. At first I kept it strict but slowly introduced those "cheat" foods back into my system. I've found that wheat absolutely destroys me so I cheat on sugary foods such as chocolate. I'm currently in a chocolate hangover from Christmas and have the pimples to prove it! Dark chocolate is much healthier so I keep a bar of 85% Lindt cocoa in the pantry for those chocolate cravings.
As for social outings, it's not too difficult to find "safe" foods at restaurants. Most of them have some sort of low-fat menu and have things like broiled fish and steamed veggies. And don't be shy to ask! Ask what ingredients it's made with, which oils where used, ask if you can switch out the starchy bread for more veggies. You can never go wrong with more veggies.
My go-to social outing is some japanese/chinese food place that serves sushi. If we don't feel like cooking that night, it's usually sushsi for dinner.
Most of my recipes include meat, since it's one of basis of the diet. My favorite go-to's for something cost-effective and relatively easy is taco salad, all sorts of veggie soups, pork roast, breakfast of bacon and eggs, and roast chicken are a few. For snacks I often have fruits and nuts. Apple slices or celery with almond butter spread, greek yogurt with blueberries, pomegranate and honey, chopped up baby carrots mixed with almonds almost like a trail mix, fruit smoothies with frozen fruit and yogurt. Now I'm hungry.
A great website for recipes is everydaypaleo.com. Once you get the hang of cooking paleo, you can take any old recipe and "paleoize" it by substituting ingredients. This is also a great cookbook. It's so great I gave it as a gift for my BF and dad for Christmas and they love it!
That depends on your concept of healthy. I'll give you mine.
I use a Primal diet, because it is low-carb and gluten-free, but there's a positive focus on things I can eat instead.
Gluten has been linked to some odd symptoms. It's possible it has some tie to the mystery illness. Or she could try Whole30, which is a bit drastic, but I hear that many people have found it helpful to identify unknown food allergies. Essentially you eliminate several common allergens from your food for 30 days. After that, you add them back one at a time, and see what causes problems.
More details here:
The Primal Blueprint -- Looks like a typical diet book, with lots of unlikely sounding claims, but turned out to be well researched.
Cookbooks:
This is probably the best one for a beginner, and it does include nutrition data:
Primal Blueprint Quick and Easy Meals -- Simplest recipes of these three.
These do not contain nutrition details, but the recipes are nearly all relatively low carb:
The Primal Blueprint Cookbook -- Good recipes, but requires some cooking skill.
Paleo Comfort Foods -- Bigger book with more recipies. Has some really good low-carb alternatives to desserts or typical comfort foods.
All of those have great pictures and reasonable instructions. Some of the ingredients are a bit odd.
It's actually the recipe in this book, which I saw in a Barnes & Noble and purchased on a whim. Excellent recipes in there. I can attempt to reproduce it here.
Take 1 large eggplant (or 2-3 small ones), cut it in half, rub some olive oil on it, and bake it at 400 for 45 minutes (in a foil covered pan) face up.
let it cool
peel the top skin off, scoop that shit (minus the skin) into a blender
and 2 tbsp lemon juice
1-2 cloves of garlic
a dash of cumin
blend until smooth
then add 2 tbsp olive oil (slowly blend this in. I added about half a tbsp at a time)
good to go
I dipped cucumber slices into it
I used 3 huge ones and it was very potent, still good though.
Martha Stewart has a cookbook called Meatless which is all vegetarian, all reasonable calories (a variety though, depending on what you're looking for) and detailed nutritional information for each recipe. Like everything, you have to have a basic knowledge to be able to spot the occasional mistake or to notice that a particular product might be very different depending on what brand you buy (e.g. yogurt), but in general it's a good resource. https://www.amazon.ca/Meatless-More-Than-Vegetarian-Recipes/dp/0307954560/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1527634075&amp;sr=1-1&amp;keywords=martha+stewart%27s+meatless
America's Test Kitchen put out a vegan cookbook a while ago that contains nutritional information, and is quite good. https://www.amazon.ca/Vegan-Everybody-Foolproof-Plant-Based-Between/dp/194035286X/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1527634029&amp;sr=1-1&amp;keywords=america%27s+test+kitchen+vegan
MyFitnessPal as /u/smasht507 mentioned, is a great resource for free meal tracking. You'll input your information and it'll give you guidelines per day based on your goals (to lose, maintain or gain weight).
I use the Fitbit app which is a similar concept, in conjunction with a tracker (the One - very cheap and functional).
Basically if you're looking for weight control, you need to establish your BMR (basal metablic rate) which is related to your gender, age, height and weight. This is the number of calories your body burns before you start figuring in exercise. Your TDEE on the other hand (Total daily energy expenditure) is the COMPLETE amount of calories you burn, both just running your own body's functions and the exercise you do - everything from walking to the bathroom, to playing volleyball to going up & down the stairs at work.
You can calculate your BMR yourself - to get a pretty accurate TDEE you'll probably need a tracker or to use your phone to help establish how many steps you're taking, and log the intentional exercise you might do. If you eat under your TDEE, you'll lose weight. 500 calories/day less than you expend will allow you to lose 1lb/week. This is a pretty sustainable amount for most people.
If you're just looking to get a handle on your nutrition, such as protein/fibre/fat intake, this is also possible using one of the aforementioned apps.
from america's test kitchen's "vegan for everybody" book
two annoying meat eating friends still took time out of their day to tell me it looked gross. thanks pals!!! couldn't do it without you
https://www.amazon.ca/dp/194035286X/ref=cm_sw_r_cp_apa_i_pY7bBbYKSXZPD
I've heard this book is amazing and has lots of pictures (I like pictures in my cookbooks lol): https://www.amazon.com/Vegan-100-Incredible-Recipes-Avant-Garde/dp/1787131246
Cons: I've heard some of the recipes can be time consuming.
This is the one I use the most, but I think the ingredients are basic enough that you can find them in the UK:
https://www.amazon.com/Vegan-Everybody-Foolproof-Plant-Based-Between/dp/194035286X/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1526408702&amp;sr=1-1&amp;keywords=vegan+for+everybody+america%27s+test+kitchen
High caffeine is highly recommended in the Leangains Method book. So you can achieve this with black coffee and zero-calorie energy drinks.
Not only will it not break your fast, but it will also improve your metabolism for the day. So in a way, it is "negative calories". This can be useful on a cut.
That said, it's probably better to prefer coffee to diet sodas any day.
The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. https://www.amazon.com/dp/B07G3GFLTX/ref=cm_sw_r_cp_apa_w1r-BbDN105EC
Best $10 I've ever spent. It'll answer all your questions.
I'll try my best to explain since your question is too general.
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>where to start?
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This subreddit is based mostly on the work of Martin Berkhan and his leangains method. You can find a lot of info on his page here. The subreddit info has the best articles there. Also to a lesser degree, this sub get a lot of info from other progressive overload programs like starting strength or strong lifts, you can choose whichever fits you best.
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A lot of people here tend to focus on powerlifting but you are not forced to do that, what most people here agrees on is: use compound movements, lift heavy, progressive overload and take care of your form.
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The leangains method has evolved through the years, I am not an experienced lifter so I can not tell you which one gives the best results. The latest version as described in the book is a minimalistic approach. you train 3 times per week, you can use intermittent fasting to help you achieve your nutrition goals. and you use compound movements.
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There are other versions of this where you cycle your carbs and change the amount of food you eat on training and resting days but if you are new I would suggest trying the most simple approach and sticking to it, then when you are good you can fine tune it.
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>Timing, calories, macros, everything.
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I would suggest you buy the leangains book since its really cheap and has a lot of great info for newbies, and gives exactly what to do.
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If you are overweight it would do wonders for you, if you want to gain weight eat at a surplus instead of a deficit as suggested in the books and you can be more relaxed with the amount of protein needed.
> And what are the chances of some recomping through doing this?
if you are completely new to lifting heavy, high. your body will respond to the stress strongly on your first years lifting al long as you eat healthily and rest. since you don't want to gain or lose weight you will eat at maintenance but the new stress on your body will help you prioritize muscle synthesis.
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I hope this is helpful, I am not an advanced lifter but I too struggled to get what the method was until I bought the book so I hope this clarifies some things, if anyone sees a mistake feel free to point it.
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I can recommend a few books that we constantly use to cook from:
The Happy Herbivore
But I could never go Vegan
500 Greatest-Ever Vegetarian Recipes
We use the first two on a weekly basis, although we mix in some traditional vegetable noodle soups, homemade pizza (with vegan cheese), lots of wok-style noodles with vegetables and tofu and more.
Of the many vegan cookbooks my girlfriend and I have used, we've probably used The Happy Herbivore the most. In fact, right now we're baking a gluten-free pumpkin cheesecake. Fingers crossed!
[The Happy Herbivore] (https://www.amazon.com/Happy-Herbivore-Cookbook-Delicious-Fat-Free/dp/1935618121/ref=gbph_tit_m-3_73db_42ace4da?smid=ATVPDKIKX0DER&amp;pf_rd_p=9d963e9f-d755-49d3-9a62-2b04872d73db&amp;pf_rd_s=merchandised-search-3&amp;pf_rd_t=101&amp;pf_rd_i=45&amp;pf_rd_m=ATVPDKIKX0DER&amp;pf_rd_r=VX4C20KJ9510RY8K6JQE) is on sale for $13.77.
I'm not a robot..
I have been vegetarian for 13 years. I use the big recipe sites like allrecipes, www.food.com , www.foodnetwork.com , www.epicurious.com , plus some veg-specific ones like www.vegweb.com and www.vegetariantimes.com . Honestly, I would suggest picking up a cookbook. If you don't want to spend any money you could even check out a couple from the library. They usually have some decent veg cookbooks. It is very easy to find low fat/low calorie vegetarian cookbooks. I have a couple of vegan ones that I use a lot because my husband is vegan (I'm not): Appetite for Reduction and The Happy Herbivore Both authors have some good vegan recipes on their websites too: www.happyherbivore.com and www.theppk.com
Another thing that is really simple is just to modify the things you like to eat now and make them vegetarian. My coworkers always ask me what I eat but besides the fact that I tend to eat more world cuisine than the average meat-eating person I eat a lot of the same things that they do. Lasagna, stir fries, casseroles, tacos, most anything you can think of. So my advice is to just think of whatever you want to eat and either modify it yourself or google a recipe for it to make it meatless and low-calorie.
i've heard a number of IBS sufferers finding relief through a well-balanced vegetarian/vegan (keyword: well-balanced) diet. it may be worth trying for a few weeks since you're experiencing so much discomfort.
the happy herbivore is an excellent cookbook to start out with, and veganist is great for straightforward, to-the-point-information about a balanced plant-based diet and how it can help.
I think diet is the most important part for that based on my whirlwind research in the past few days.
I also found this page: https://www.restartmed.com/tpo-antibodies/
I think besides eliminating gluten, dairy, sugar, and alcohol from your diet (and probably some other things, too), the next important step are these nutrients that repeatedly come up like Selenium, Zinc, etc. I found this supplement that has 4,000+ positive reviews on Amazon. I ran it through fakespot and review meta to make sure the reviews are not fake. It got an A grade, passed with flying colors. Searching through the reviews, I found a lot of references to "hashimoto's," "anxiety," and "hair" regrowth. If you search for these quoted terms, you will find the reviews yourself. It appears to be a very good supplement that really helps. I've just ordered it yesterday, so I haven't actually tried it yet.
As far as diet and explanation goes for auto immune diseases like Hashimoto's, this book came highly recommended along with this cookbook. I will probably only get the first book because I never use cookbooks. Just tell me what I can eat and I will make my own meal no problem.
So, what is your diet then? Only no lactose, everything else allowed?
I have also found that diet is critical for psoriasis. I used to be sensitive to complex carbohydrates, which would always cause a flare-up. Since they are everywhere, the diet was very restrictive to say the least. But then I came across a condition called SIBO (Small intestinal bacteria overgrowth), which basically is colon bacteria living in small intestine and consuming those carbohydrates and causing gastro-intestinal symptoms and producing byproducts, which cause intestinal inflammation ("leaky gut") and trigger a flare-up. I successfully treated SIBO with antibiotics (Rifaximin + Neomycin - see dosage info at http://www.siboinfo.com) and now the difference is night and day. I can eat any carbohydrates with no problem, but I have found some foods to be problematic though:
Whenever I stay away, everything heals up nicely. But when I'm not careful and eat something with tomatoes in it (such as burger with tomato-based dressing), I get a flare up.
Book that helped me on my research: The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
If you are now on Metho I'm sure your aware that alcohol should be limited. But I have since cut it out completely. Once I really started listening to my body I noticed that even one drink would put me in a world of hurt.
And like others, I am on an anti-inflammation diet. I do feel healthier overall making dietary changes. It has been slow small improvements but I hope over time to notice greater change.
My biggest guide for nutrition is The Paleo Approach by Sarah Ballantyne It is very informative and thorough.
I hope you find what works for you :)
You need Sarah Ballantyne's The Paleo Approach.
Any time, buddy :)
The book that helped change my attitude towards sleep and how to do it correctly is a fun look at tons of large-, small- and anecdotal-scale studies on sleep called Night School by Richard Wiseman
The one that helped me understand how my digestive system works and how to eat so that it functions properly is the massive, zombie-bludgeoning tome The Paleo Approach by Sarah Ballantyne Don’t let the cover and title scare you, it’s not a cliche, upper-middle class fad diet book. She deep dives into how the whole digestive system works in the larger system of your body and makes it very understandable. I was eating a food pyramid + junk food Canadian diet before and now that I’m not constantly full of inflammatory food my bp symptoms are so much better. I am still bipolar; it’s not a cure, but diet is massively linked to mental illness.
As to the weed: cut back, friend. I was an almost every day smoker. Told myself all the same stuff, it’s not physically addictive, it’s helping take the edge off my mood, etc. Seriously, I tracked my mood, diet, sleep and habits meticulously for 2 years. Weed was the biggest factor in mood swings. Always 2 days later. I enjoy it maybe twice a month now when I want to do something nice for myself like a happy sativa and a beach stroll or to make housework more fun. I save so much money I now use for cooler, far more memorable experiences and it takes so little bud now to get a nice toasty high going. A wise pothead once said to me: weed should be used to enhance life, not avoid it.
Good luck!
I was diagnosed with Crohn’s at 16, too. I’m now 37. You can do it. My best advice to you is focus on living better and taking care of yourself.
I wish I could tell you all of the things I wish someone would’ve told me 20 years ago. The one thing I’ll say is that changing your diet can completely change your life.
the Paleo Approach changed my life. I recommend buying a copy. If you can’t afford it, DM me and I’ll buy you a copy.
You can find support at r/autoimmuneprotocol
If you're really interested in how diet can affect auto-immune disease, I've been reading this great book called The Paleo Approach by Sarah Ballantyne http://www.amazon.co.uk/Paleo-Approach-The-Sarah-Ballantyne/dp/1936608391 She has a great website too, called The Paleo Mom http://www.thepaleomom.com/ and you can get a good flavour of what her book is about from there.
I originally came from SCD to try and manage my symptoms and had good success, but didn't stick to it longterm enough, and reverted back to normal diet, but then flared up again funnily enough. I'm following it again but with the bonus knowledge I've gained from The Paleo Approach so I've learned what foods are particularly vicious towards auto-immune disease and what encourages heeling. Bone broth being particularly great as you've found doing the intro, and boosting vit D3 and Omega3 foods as much as poss through food mainly, with a wee top up of multi -vitamins each day.
When you haven't got bone broth to hand, as its a bit if chore to make continuously, I have a couple of glasses of hot fruit juice with a spoonful of gelatine in. Gelatine has been proven to aid digestion, and is supposedly quite good at helping babies cope with consuming milk, so may help if you are finding issues with dairy related products. I only have hard cheeses myself and cope well with the SCD yogurt anyway, but the bonus effect of it suppisedly helping to heal the mucosal lining jn your intestine makes it worth a punt. This is gelatine made from animals products by the way.
On the idea of Paleo diet, there is also what's called the auto-immune protocol which is a bit like the SCD starter diet in a way, give that a google for more info.
*I'm not a doctor
The "comfort food" advice was terrible. I got this book for my own autoimmune issues and it is the best route in terms of a fix through diet. I'll be honest though, Auto Immune Paleo (AIP) is really overwhelming and i don't stick to it very strictly. The book has a lot of good scientific info though and might be a good starting point for figuring out which foods would be best for him to avoid.
It's a real shame that weed isn't legal in your state. My old roommate had Crohns and it was completely managed through the use of marijuana.
I'll second the paleo suggestion. Sara Ballantyne has a new book - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body - that is very well researched and comprehensive (http://www.amazon.com/gp/product/1936608391/). She has a PhD in medical biophysics and really did her homework while writing the book. She also blogs at http://www.thepaleomom.com/.
I don't remember any of them off the top of my head, but there are four or six really good ones in the book Practical Paleo. I've had terrific luck with the "garlic-herb blend" that I think is from McCormick's, and generic lemon pepper. Depending on your tolerance for spice, you could probably dust them with any taco seasoning and be good (I haven't tried this myself since I live with some spice-sensitive folks).
We eat quite a bit of meat, beans, and sweet potatoes. My SO and I don't follow any type of diet regimen, but my mom is allergic to wheat and corn so we found this book that has a lot of really good recipes without those! I'm not trying to plug the whole diet (and I honestly didn't read the whole front half of the book except a really funny picture of cartoon turds) but the recipes are awesome and use vegetables in ways I wouldn't have considered!
My salty snack is apples and peanut butter or cheese <3 Love me some wild garlic havarti.
Check out Paleoplan.com. They've got a two-week free trial, which should be enough to see if you like the service--it's $10/month to subscribe. The recipes are pretty good, and once you get the hang of it, you'll probably find that you're happier doing your own planning. Practical Paleo is a great resource and it has 30-day meal plans you can use. It's one of my favorite cookbooks. I'm sure the lovely folks in /r/paleo will also have some great suggestions for you.
Edit: grammar.
For me - weekends are for cooking lovingly with lots of invested time whilst hectic weekdays for speed-cooking, so the meals I make the most are those that take the least of my time. Here's a few of my speedy staples:
Also seconding Well Fed as a cookbook, I've also recently bought Practical Paleo (http://www.amazon.com/dp/1936608758) which has some lovely chicken recipes in that are mostly compliant with Whole30 - not had a good chance to read through it properly yet though.
I've never done keto but I have done no-carb diets before and felt the same fatigue. I've been eating paleo for over a year now, both because of choice and I like to. I think it's a totally sustainable lifestyle, particularly when busy. I managed a busy cafe, so I was on my feet without a break for 10 hours a day and still felt great on paleo. Handful of nuts, some jerky, or an apple and I was good to go.
Absolute biggest key is to eat plenty of veggies. Many people focus on devouring meat but end up feeling shitty. I've learned to love all sorts of different vegetables and it really makes the difference.
I HIGHLY recommend getting this cookbook. I can't say enough good things about it, to be honest. The front section explains the why's behind eating paleo, there are meal plans (and shopping lists) for every kind of goal you can think of, including high protein for athletes. The recipes are simple, delicious, and easy enough that they become part of your standard meal rotation. Sorry for the wall of text!
jUst look on amazon http://www.amazon.com/Practical-Paleo-Customized-Whole-Foods-Lifestyle/dp/1936608758/ref=sr_1_1?ie=UTF8&amp;qid=1348972721&amp;sr=8-1&amp;keywords=practical+paleo
Practical Paleo has a bunch of meal plans in it, and the author has weekly shopping lists for each plan on her website.
I really like Paleo Comfort Foods
This right here: Paleo Comfort Foods
I'm from the south and these recipes are bomb.
Paleo seems like a natural choice, but I've found most of the cookbooks lacking. However, both Paleo Comfort Foods and Make it Paleo are pretty good and full of flavorful and completely grain/gluten-free recipes.
I eat a combo of vegan/paleo. Why?
Paleo ppl know how to cook their meat in decently low calorie dishes
Vegan - man do they know how to make veggies! You don't really know how to cook veggies until you dig into these recipes.
1 Oh She Glows - Food genius! Best I've ever owned!
2 Against All Grain - Very solid, I love everything including the desserts
3 Thug Kitchen - Amazing flavor combinations and loved most everything I made, some things were more effort than they were worth. I found myself going to the grocery store a lot when I was cooking through this book. Avoided the desserts because of the use of all purpose flour, sugar etc. The baking seems more traditional.
4 Everyday Detox - Love the shakes and desserts, the cookie recipes are the best I've made, but the food falls flat. The combos don't knock my socks off.
5 Paleo Comfort Food - Found a few good things in here but lots of misses. Resorted to writing X's and check marks on the pages of things that were successful and not so successful.
Non-mobile:
^That's ^why ^I'm ^here, ^I ^don't ^judge ^you. ^PM ^/u/xl0 ^if ^I'm ^causing ^any ^trouble. ^WUT?
America's Test Kitchen has a vegan cookbook coming out in April: https://www.amazon.com/Vegan-Everybody-Foolproof-Plant-Based-Between/dp/194035286X/ref=sr_1_1?ie=UTF8&amp;qid=1486953406&amp;sr=8-1&amp;keywords=america%27s+test+kitchen+vegan
My library has it on order so I put a hold on. The Amazon description sounds like the book will be aimed at people newer to vegan cooking, so not sure if I'll want to buy this. But I love Cooks Illustrated mag and their whole mad scientist approach to food so I'll be curious to see what they do.
These two are filled with great recipes, I personally think Vegan for Everybody has some better stuff in it. Also, go to your local bookstore and browse the cookbook section!
https://www.amazon.com/Vegan-Everybody-Foolproof-Plant-Based-Between/dp/194035286X
https://www.amazon.com/Vegan-Bible-Editors-Publications-International/dp/1450874169
I don't have Celiacs, but I assure you that I suffer all the same when I consume gluten (I'm intolerant). It destroys the micro-villi in my intestines, which results in absorption issues; causes nearly immobilizing joint pain when consumed in large quantities, hair loss when consumed even the tiniest amounts (this is how I know the corn tortilla I was served wasn't 100% corn), intense bloating, decreased immunity, morbid anxiety and depression, extreme mental fog and symptoms of severe ADHD, etc. For years I was worried I suffered from Lupus, or some other sort of chronic illness, not to mention pretty severe mental illness. I would not be surprised if many who suffer similarly and have such diagnoses were simply misdiagnosed.
Also, the gluten of today is not the gluten of yesteryear, and that people without very apparent issues avoid is probably isn't a bad thing. That being said, some people are a bit dense, and think that GF processed foods are somehow healthy, and that is a mistake. Most of them are not; some are healthier, perhaps, but nonetheless are not legitimate health-promoting food items.
Good article: http://www.theorganicprepper.ca/gluten-intolerance-is-it-just-a-fad-or-is-wheat-really-a-toxin-02202014
out of ALL the several paged article, the only word it says about starches:
>while glucose (found in starchy food like bread and potatoes) is metabolised by all cells. This means consuming excessive fructose puts extra strain on the liver, which then converts fructose to fat.
This entire crusade youve been going on has been about fructose and sugar, all your sources are about fructose and refined sugar; this is NOT saying that eating pasta, potatos and rice are your fat ass free ticket. They didnt even touch on glycemic index! White rice has a higher glycemic index than table sugar itself. If you think that ONE sentence gives you free range to eat carbohydrates without fear of becoming fat, you are dead wrong my friend.
Heres one for you: Wheat Belly
The Art and Science of Low Carbohydrate Living by Phinney and Volek is a good starting point. It is written for both doctors and laypeople, so while "normals" can follow it, it also has much more technical descriptions of metabolic interactions and is very well referenced to journal publications.
Wheat Belly by William Davis is also worth taking a look at. William Davis is a cardiologist who has used wheat restriction (which leads to much lower carbohydrates) very successfully in his clinic. It also includes many references to journal publications.
A /r/paleo diet may be more tolerable since it allows most fruit, though there is evidence of very low carb keto diets (20-25g/day) may have additional health benefits for people who are insulin resistant. I would bet the odds are pretty high that if your dad hit the point of needing a bypass, that he is also insulin resistant.
You should, like, read the book. Its pretty succinct in its advice. I read it in about 2 days, so it isn't like this is too much to ask.
Quite frankly, I found this book and the 4 Hour Body to be the best diet/lifting advice that there is. Couple that with some basic /r/bodyweightfitness knowledge and it seems to be a lifetime of knowledge.
Well it's released
https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX
Book title is: The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected.
https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX
But you are insisting on keto then this book isn't for you. Probably the wrong forum too, leangains is not keto.
The ketogenic diet is the best book on keto.
https://store.bodyrecomposition.com/product/ketogenic-diet/
As far as lifting, I wasn't suggesting longer workouts. Most of my strength gains came doing RPT, also in the leangains book. Short but intense workouts. Just did mine.
This is a sub for leangains.com. Best place to start is to leangains.com and start reading. Here is martin's book:
https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX
Buy Martin Berkhan's book, the king of getting shredded in the most efficient way
https://www.instagram.com/MartinBerkhan/
https://www.amazon.com/gp/product/B07G3GFLTX/ref=as_li_tl_nodl?tag=httpwwwleanga-20&ie=UTF8&linkId=5d60cbcc6022ec87ba690f94181347ca
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Train 3 days per week, in and out of the gym. No need for high amount of sets.
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Just fire the guy.
https://www.amazon.com.au/Salt-Fix-Dr-James-Dinicolantonio/dp/0451496965
Well worth a read.
I highly recommend everyone read The Salt Fix. Salt recommendations are built on the same lousy science as nutritional recommendations.
https://www.amazon.com/dp/0451496965/ref=cm_sw_r_cp_apa_i_QMIJDbBR8SR7X
Read this: https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating/dp/0451496965/ref=sr_1_5?ie=UTF8&qid=1536239348&sr=8-5&keywords=salt+book
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Then get these: https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/ref=sr_1_3_a_it?ie=UTF8&qid=1536239395&sr=8-3&keywords=salt+sticks
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Pop 2 two to three times per day (in general) and before and after every workout. They also sell a version with caffeine in it. I'll take 3 of those (solid dose of electrolytes) for 90mg of caffeine before a fasted morning workout. Makes a big difference.
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As another poster said, measure your electrolyte intake daily and increase it until your symptoms go away (within reason). You should also make sure you are supplementing Mg... per Volek and Phinney. I've found that Mag64 2x per day prevents almost all cramping. I'll do a 30 day cycle and then drop it until I start to early signs of cramps and then restart (it is not cheap).
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Good luck,
NB
LPT: sodium is not bad for you, all the crap you read about "salt is bad for your blood pressure" is obsolete bad science. If you are concerned about your health, why are you eating ramen noodles to begin with? Eating crap like that is empty calories leeches more vitamins/minerals out of your body digesting it than it puts into it.
https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating/dp/0451496965/
But when I do eat ramen I use only a little bit of water to make it taste more flavorful. And add some hot sauce.
The Autoimmune Paleo Cookbook
sorry i was so vague, yea sugar is essentially in almost anything, but avoiding added sugars helped me out a lot, fructose and all that bothers me sometimes but nowhere near as bad as added.
Why do you say that? BTW I also read http://www.amazon.com/Ketogenic-Diet-Complete-Dieter-Practitioner/dp/0967145600
and
http://www.amazon.com/Foodist-Science-Weight-Without-Dieting/dp/0062201263
I'm not anti-keto (i am ON A KETO DIET) but I'm also not stupid - what specifically from Eat to Live prohibits it from being unbiased?
Wow! I hadn't really thought of that. I know people can occasionally come out of a stall by carb loading and hitting reset. But I tended to shy away as that was part of why it took so long for my from-start number to drop again. Plus, while I love that no-carb day when you're getting back into ketosis, I hate waking up and doing an hour or more of HIIT on an empty stomach.
How do you like Flexible Dieting over Complete Diet? I found that to be more of a technical manual I'd go to for additional info.
Must-reads for people searching for in-depth material (that still remains 100% relevant) on nutrition.
Nutrient is a short and compact book discussing nutrient consumption and it's timing. It introduces the pre- peri- and postworkout nutrition info.
Ketogenic diet by Lyle McDonald, on the other hand is a more massive book (couple hundred pages. Half of the book discusses the ketogenic side of diet and nutrition and half of it consists of nutrition's effect on your body (consume X and Y happens in your body).
I read ketogenic diet couple years ago, even though I didn't even consider going on ketogenic diet. Along the Nutrient timing it's the best fitness/nutrition book I've ever read. Everything is backed up with scientific research but it's still written so non-academic/scientific people can still read it.
Still got Nutrient timing in the bookshelf and Ketogenic diet as pdf.
This isn't for the average /r/keto or /r/xxketo'er, but I found it totally priceless, especially because it mentions a lot of different ways to keto. When I said I changed things up, a lot of my ideas came from this book (if it's a bit above your head in places let me know and I'll try to explain the science; I don't know your background). http://www.amazon.com/The-Ketogenic-Diet-Complete-Practitioner/dp/0967145600
I've seen a copy or two floating around for free online but I don't know if it's legal or not so I dont want to link. I can get a copy to you if you can't find it though.
It's often used to treat certain cases of pediatric seizures.
It's also a better way to lose weight than traditional caloric deficits, as less lean body mass is catabolized.
There's really no evidence that a LC diet is any less healthy than a normal diet.
I would also recommend taking a look at Lyle McDonald's book on the subject.
I see. Do you lift weights? Any change in the weights you can push? I asked about muscle mass loss because on this book Lyle says that muscle loss is inevitable with a full keto diet - I did keto once and lost 40 pounds in 6 months but I was not lifting weights then, and I did seem to lose a lot of muscle (was very thin afterwards) but I couldn't tell if it was due to diet alone or diet + lack of lifting weights in the first place (since lifting weights is a way to avoid muscle loss).
So now I find myself wanting to try keto again to burn fat but not at the cost of muscle (which is much harder to gain than fat is to get burned) and wanted to see if keto + weights would be enough to keep most muscle mass without having to do a "regular bro" diet and fat burn split (in other words, fasted cardio and post-training cardio - with steroids to stave off muscle loss).
Thought I would ask since you seem to be in good shape in your "before" picture and you seem like you work out. I have read anecdotal tales on another subreddit about people using keto and trenbolone for dramatic muscle loss (with virtually no muscle loss) but would rather avoid steroids altogether.
Something else I thought of trying too is keto + weights + leucine since it seems leucine seems to be associated with muscle maintenance.
Thanks!
http://www.amazon.com/Ketogenic-Diet-Complete-Dieter-Practitioner/dp/0967145600
The ketogenic diet was actually developed as a treatment for epilepsy. What you want is the "cyclic ketogenic diet."
You should be able to find some good diet plans with a google search as well, but I would recommend getting the book if you want to seriously put it into practice.
Hi! Unfortunately, all all the material I've read on the subject have been in Norwegian, so unless you read the language I guess it won't be much help. siwu described the Dukan Diet and refered to a book about the diet in a previous comment, and as far as I can tell this is an updated version of the PSMF diet, so this might be worthwile to check out.
Other than that, I know Lyle McDonald have written a book about ketogenic diets, including PSMF, titled The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner, but as I've yet to read it myself, I cannot vouch for the book.
Other than that I guess you could google a bit and see what articles you find :)
Here's what you need: The Ketogenic Diet By Lyle McDonald
This book explains it all however it does read like a textbook and can get overly technical.
Yeah. Sounds like you're off to a good start. Like blue mentioned, people don't get overly concerned with going over that magical 20 number so long as it's non-starch veggies. Basically anything green. I end up having to force myself to get enough carbs in a day, so something mildly carb heavy like green beans or tomatoes are fine for me.
I would recommend tracking everything you eat with myfitnesspal and reading "A New Atkins for a New You."
Doing these 2 things helped me discover that eating upwards of 30-35 net carbs a day keeps me losing same as zero carbs would, and the book has lots of veggie suggestions and other tips and tricks of the trade.
Seriously, every person should at least know that there is a good and relatively easy way to change body metabolism that has lots of positive impacts, including weight loss. But one has to READ about this first, to understand how and why it works. I recommend the book "New Atkins for a New You"
I use My Fitness Pal since it has a lot of choices but it’s not the best at counting carbs unless you pay for that version, which I don’t.
Definitely check out the Keto sub, lots of great info there! Keep things simple, don’t overwhelm yourself by doing too much too fast. Unless you are the kind of person who needs to totally immerse yourself to be successful? I’m a little changes at a time type person.
Also, I like this book. Idk if I’ll get crap for linking to it but it’s helped me, especially when I’ve needed to get back to basics. It’s not completely the same as Keto but close enough to where I recommend it.
New Atkins for A New You
If you are going to get an Atkins book, get this one:
http://www.amazon.com/New-Atkins-You-Ultimate-Shedding/dp/1439190275
Highly recommended. Read (and watch) anything you can by those authors (Westman, Phinney, and Volek).
However, don't touch the Atkins-branded food. It's just "fake version of carb food x" when you should be preparing real food from now on. Animal fats, eggs, real cheese, fresh green veggies, coconut oil, avocados, etc.
This is a YMMV topic. Some sources such as Eric Westmans New Atkins for you it is stated that sugar alcohols can be discounted like fiber from the total carb content. But! may still cause an insulin reaction or act as a laxative.
You've taken the first step. Be mindful that this is a journey that does not end. This is a lifestyle change. You will falter. You may even hold up for a while. If you persist you will achieve your goals. Only by quitting do you fail.
Personally, I have had great luck with a modified Atkins diet. For the first 3 months - no carbs - seriously. That means no bread, rice, potatoes, corn, cauliflower etc. Cut back on your sugar intake. Also no fizzy drinks - that means beer too. Sorry. Drink lots of water.
It may seem severe but after 3 months you can start introducing things back in your diet. In moderation, though.
Use smaller plates - like 8 or 10" instead of 12". Dieting is a bit of a head-game.
Portion control is essential as well. Eat more slowly. Chew your food twice as long. You honestly don't need all the food that we typically put on our collective plates.
Shopping advice - stay away from the inner aisles in the grocery store. The outer aisles are your friends. Meat, fish, produce etc. Not canned. Not manufactured food.
Restaurant advice - Lots of restaurants have "tapas" or small plates. Eat from those or off the appetizer menus. When you order an entre, there's usually enough food to feed 2 or 3 people.
I read this book and used it for reference when planning meals.
https://www.amazon.com/gp/product/1439190275/ref=oh_aui_detailpage_o05_s00?ie=UTF8&amp;psc=1
Nuff said. Best of luck.
I definitely miss seafood the most out of all of the meats.
If you do really miss fish, or other meats, you could eat them once in a while and still eat vegetarian most of the time. If you’re only eating once in a while, you might be able to splurge on ethically raised and killed meats.
There are some recipes for seafood replacements out there.
This book has recipes for 4 seafood-related recipes:
Everyday Vegan Eats: Family Favorites from My Kitchen to Yours
https://www.amazon.com/dp/098546626X/ref=cm_sw_r_cp_tai_Sd4.BbKHZ08XD
This book has many more seafood-related recipes:
Seitan and Beyond: Gluten and Soy-Based Meat Analogues for the Ethical Gourmet
https://www.amazon.com/dp/1516860888/ref=cm_sw_r_cp_tai_pi4.BbKRACWZ7
Both of the above books have numerous other meat replacement recipes in addition to the seafood ones. You could try these. My mom really likes these recipes for seafood. I haven’t used them yet, so I can’t speak to that. However, it might be enough for you to satisfy your craving.
> Do you guys have any sources of really high quality vegan meals by like high level chefs and shit.
Take your pick! What cuisines does she like to make? What do you like to eat? Choose something that fits both.
Gourmet Stuff (youtube channels, blogs, and/or cookbooks. Some are all three):
For direct recreations of dairy, meat, and condiments/sauces.
For recreations of eggs:
For a general cookbook: Veganomicon
---------
My list of substitutions, taken from another comment:
"
Another thing you can do is learn or find vegan substitutes to things, then you can look up recipes that are as complex or authentic as you want, and simply use the substitutions. For gourmet vegan cooking, some are:
"
I tried being vegan for a little while, and I went back to just being a vegetarian because you're right...it's so stinkin' hard to find stuff without dairy in it! I hope you'll like this cheeseless mac and cheese! And also this great book on vegan cheeses aka cheese replacements that are awesome.
Surprise me!
cheese me please
You may want to look into daiya. Or if that's not your thing, pick up this book. It's got a ton of cheeze based recipes as well as recipes for block cheezes.
I just got my vegan brother this book for Christmas. Just keep trying and I think you'll find something that works.
Have you tried making Vegan Cheese yet? I have the same book. Tried it once and it didn't quite work out.
I also find it a bit expensive with all the nuts you need.
I'm planning on trying it again though, so any pointers are always welcome.
I've had more succes with The Ultimate Uncheese Cookbook
Becoming Raw is a great guide https://www.amazon.com/Becoming-Raw-Essential-Guide-Vegan/dp/1570672385
I wouldn't eat chickpeas sprouted, they have something that leaches amino acids from you (if I remember correctly, it's in the above book though) but sprouted lentils and mung beans are fine
I'm not too knowledgeable about raw/mostly raw diets but I recommend checking out http://veganhealth.org/ to make sure you're aware of what nutrients you need.
If you can get a hand on a copy of Becoming Raw that might help.
In my smoothies I use different foods at different times to keep things varied. I vary the base (water/soy/rice milk), use different frozen fruit, then add stuff like white beans, avocado, olive or coconut oil, oats, pumpkin seeds, flax, and maybe a scoop of protein powder. It depends on how many calories or how much protein I want in there.
Here are some low-cost raw recipes:
http://plantbasedonabudget.com/?s=raw&amp;s_submit=
There's a book you might like: Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything.
Though you may find many vegetables to be off-limits (cauliflower, onion, garlic, etc), the bigger problem is usually protein when almost all legumes aren't allowed.
So almost all low FODMAP vegan dishes use one of the following for protein:
EDIT: Seitan might also be low FODMAP but AFAIK it's never been tested.
Also, given you're a vegetarian, you may be willing to try Quorn. It's usually found with egg as a binder (so not totally vegan), and the vegan versions are rare and use pea fiber as a binder (so probably aren't low FODMAP).
I have the same problem. I have digestive issues for more than 10 years.
6 years ago I tried to go plant-based following advices on the internet telling me to eat only whole cereals, legumes, lots of "healthy" vegetables such as cabbage. It became really fast an absolute nightmare. After 2 or 3 months, I couldn't even go to work. I was in pain all the time, I was constantly sick and feeling weak. At this moment, I didn't find an other solution than to stop being plant-based because I was starting to have serious nutrient deficiency due to a constant diarrhea and frequent vomiting.
It went slightly better after I went back to my previous diet but I still had serious digestive issues. So I did lots of medical tests to discover that I had IBS. My issues are mainly related to stress and are worsen by a high fiber diet and some FODMAPS.
Once I had learnt enough, I felt confident to go back to a vegan diet. 18 months ago, I went vegan again and tried to avoid my previous mistakes. These are the things that worked for me :
I hope these little tips may help you. However, if you never saw a doctor for these issues, I recommand you to see one. You don't have to tell them that you're vegan (I never did until I get the diagnosis). There are some diseases like Chron's disease or Celiac disease which could explain your issues and these diseases could affect your health very badly at some point.
Have you tried this cookbook?
https://www.amazon.com/Low-Fodmap-Vegan-What-When-Anything/dp/1570673373
Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything
https://www.amazon.com/dp/1570673373/ref=cm_sw_r_cp_api_4Iiyzb92RS48Z
Although it doesn't sound like you're doing baby led weaning (skipping purées and letting baby feed him/herself), I'd still recommend the baby led weaning cookbook (http://www.amazon.com/The-Baby-Led-Weaning-Cookbook-Recipes/dp/161519049X). I got mine at the library. It has a lot of simple and healthy meals that the baby can eat with you. Real food that adults would enjoy too. :)
I also recommend slow cookers, and freezing prepped slow cooker meals so you can just defrost the night before, and toss in the slow cooker in the morning.
Baby Led Weaning Cookbook
This one: https://www.amazon.ca/Baby-Led-Weaning-Cookbook-Recipes-Foods_and/dp/161519049X/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1478569225&amp;sr=1-1
There is an official baby led weaning cookbook. It has a good introduction that summarizes the whole official BLW book. Then it has lots of recipes. I used it alot for my first child since it helped me figure out what to add or remove to recipes to make them age appropriate. Here is a link to the book. https://www.amazon.com/Baby-Led-Weaning-Cookbook-Recipes-Foods_and/dp/161519049X
The Baby Led Weaning Cookbook by Gill Rapley is the one I suggest to people. http://www.amazon.com/Baby-Led-Weaning-Cookbook-Recipes-Foodsand/dp/161519049X/ref=sr_1_2?ie=UTF8&qid=1453462832&sr=8-2&keywords=Baby+led+weaning
I think it's the best resource and has a good summary of food types, sizes, and concerns about things like salt intake.
We did BLW with my son and will be doing it again with my daughter once she's ready for solids. I really like the BLW cookbook. It has a summary of the philosophy behind it, recipes which are pretty much regular food but with ideas for how to prepare it to accommodate baby's skill levels with handling food. It has a nice chart where you can look at what skills babies develop and what kinds of food are easy at that point in development and what foods will help challenge them to develop their skills further but won't be completely beyond their abilities.
I recommend The Guide to Baby Led Weaning or The Baby Led Weaning Cookbook. The recipes are great!
http://www.amazon.com/gp/aw/d/161519049X/ref=pd_aw_sims_1?pi=SY115
Also I would avoid chunks of apple. The texture makes them really "chokey". Grating apple until molars come in is best. Or bake them first.
Also check out infant CPR for choking on YouTube so you will know what to do if anything happens. It made me feel much more confident.
My MIL was dead against BLW and would yell "He's choking!" and freaking out... I let her spoon feed him when she babysat but she quickly came around and was soon bragging about how well he feeds himself and eats everything to all her friends.
Here are some links for the product in the above comment for different countries:
Link: [http://www.amazon.com/gp/aw/d/161519049X/ref=pd_aw_sims_1?pi=SY115
Also](http://www.amazon.com/gp/aw/d/161519049X/ref=pd_aw_sims_1?pi=SY115
Also)
This bot is currently in testing so let me know what you think by voting (or commenting).
Hello, Thanks!
Is this the book?
https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
May just buy it since it's not much.
And thanks for the other recommendation!
> Fruits and vegetables are not remotely filling for me. Bread and rice is, I've been chowing down on that.
So what's the problem? It sounds like you answered your own question. Eat whole grain bread, whole grain pasta, brown rice, potatoes, lentils.
I'm just like you, I literally wrote a similar post earlier today. If I eat just a salad even if it is enormous I don't feel satiated. If I eat some corn or bread with it I'm fine.
It sounds like you discovered "The Starch Solution" on your own. Whole grain carbohydrates are GOOD for you so eat them!
https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
I disagree with Keto in the long term, based on this:
https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
I know theres a couple of books out there that have a full 30 day meal plan in them. I know nothing about macros really and don't know if these books would help you. :-(
Beginners Guide
I have another one in this series for insulin resistance- it's not keto, but the recipes are phenomenal. My sister's had the same experience with the migraine relief one.
[Most popular one I sell daily] (https://www.amazon.com/dp/1628602821/ref=cm_sw_r_cp_awdb_t1_vp3YAbK6H8MZN)
Another one I sell a tonne of
I don't know if this helps AT ALL, but I hope it does!
someone recommended this to me but I haven't read it yet
As someone who has done a couple of rounds of the Stronglifts 5x5 programme (the Stronglifts app is fantastic, makes everything supper simple) I would say no to your trainer's advice. It's more bro-science than anything else.
With the Stronglifts programme for the first 2-3 weeks it will be light and easy but the point of that is perfect your form especially on the squats. If you have access to a trainer again use them to check your squat form, making sure you pass parallel and keep the butt wink in check. The second time I did the Stronglifts programme I used this time to do some extra pec flyes but to each their own. Very quickly you will be hitting max lift goals.
5x5 programmes are more of a marathon on their own. Generally cardio is not recommended as the recovery time is required after heavy lifts and cardio is too strenuous. You will be doing very heavy lifts 3x's a week in no time at all and will need the recovery time to keep the lift gains going strong.
You will need to increase you protein grams to maintain lift advancement. Adding some complex carbohydrates on lift days are not a bad thing but definitely not the simple sugars of gummy bears. You will most likely need to increase you daily calorie intake on lift days by about 250-500 calories. You will see the fat slip away while the scale increases.
Good luck and keep the good work! As someone with shit cardio due to childhood asthma I give mad respect to any marathon runners.
Edit. Also if you hit some weight loss plateau's, try cycle some carbs. Not allot, one day a week. Once may be all you need. And not crap carbs but complex carbs like some multi-grain bread with coconut oil or butter with your breakfast and/or sweet potato or yams with dinner. Again not over doing it just one serving per meal for one day. Keto takes us as close to our evolutionary eating profile but we have still evolved I eat carbs just not in the excess of today diet.
A book that I recently gifted to my sister is ”The Keto Diet" https://www.amazon.ca/Keto-Diet-Complete-Delectable-Confidence/dp/1628600160
It's written by a women for women on keto with an incredible amount of recipes. I'm a guy and my wife and I really appreciate and enjoy the book and my sister loves it as well. My only complaint is that the author is also dairy free which is reflected is all o the recipes but nothing to get updates about.
This is one of the books I bought when I was getting started:
https://www.amazon.com/gp/product/1628600160
I bought it mostly for the recipes, but there are a bunch of different meal plans in there, if meal plans are your thing.
The author doesn't eat dairy and I do, so not all of the recipes are completely my thing, but that's a small complaint.
This is awesome! I'm not sure what sort of eater you are, if you can get away with eating the same foods for months on end, but if you start getting bored with the standard fare, I'd head on over to /r/ketorecipes, or pick up a copy of The Ketogenic Cookbook, if you're more experienced cooking, and try out some things you see there.
Personally, I try two new recipes per grocery shopping trip (~1 per week). If I like them, they tend to become part of my new standard, and if I don't, I don't sweat it. Even before keto, this is how I kept myself from eating out when I got bored with what was around the house.
I'm actually a "re-committer" as well, and I can understand that. This time around, I made sure to buy some cookbooks and keep creating. I have made some flops, but have really come a LONG way in creating more variety for myself. I got this cookbook for Christmas this year (thank you, awesome brother) and have been working on recipes through there.
To Dad, as I am Dad of 2 with a currently breastfeeding wife, LEARN TO COOK. It makes everything much easier. I have really increased my cooking skill and have made some awesome food. I have had people ask for recipes after eating at our house.
My wife is dairy free while breastfeeding, so this makes getting fat a little more difficult, but there are plenty of resources here to find options. She also really watches her hydration. Keto dropping the water weight and the breastfeeding.
I started with Gordon Ramsey videos he and have found some more resources. You have to tweak recipes to fit your macros, but it can be done!
Start with scrambled eggs this way and you will not go back hahaha
https://www.youtube.com/watch?v=PUP7U5vTMM0
HEADBANGERS KITCHEN
https://www.youtube.com/watch?v=G63FPzpERzs
THE KETOGENIC COOKBOOK - a friend gave this to me and it has much more "fancy" keto meals. I make them when we have dinner guests and I stay keto but the meals are good enough for others to eat and not even realize it is keto.
https://www.amazon.com/gp/product/1628600780/ref=oh_aui_search_detailpage?ie=UTF8&amp;psc=1
I meal prep breakfast and work-snack items. I get up really early to go to work and I'm not a morning person so I'll never cook in the mornings. On Sunday (I work m-f) I cook a quiche, and then eat a slice for breakfast on the way to work. I also pick a snack to have at work for the week so I'm not tempted by the vending machine on my break. Last week I made keto egg muffins; this week it's hard boiled eggs. I'm getting tired of eggs haha.
For the other meals, I cook. Lunch is fish because it's fast, and then dinner is usually a protein plus veggies. But I only work part time; if I were still working full time I'd have to figure out something different for lunch.
I also make sure I have some stuff in the fridge that I can grab and eat quick if need be. Cheese, hot dogs (I love Nathan's hot dogs, only 1g of carbs a piece I think), lunch meat, stuff like that, because there are definitely times I don't feel like cooking. So I think for me, I cook when I can because fresh stuff always tastes better but I do meal prep for the meals I know I'm not going to have time for. I think it works pretty well :)
There is a keto recipe subreddit /r/ketorecipes and tons of blogs/sites/etc online for more resources. This is the book I bought and so far it seems really nice. Most of the meals are pretty easy and she has a lot of great information about keto in there as well. There is also a section at the beginning where she makes a 7 day meal plan with a corresponding shopping list which is nice, though too expensive looking for me haha.
edit: I also really like pickles for snacks. Mostly because of the salt and crunchiness
This one is great for beginners, both recipes and explanations
I got this one - https://www.amazon.com/Quick-Easy-Ketogenic-Cooking-Recipes/dp/1628601000/ref=sr_1_1?ie=UTF8&amp;qid=1482943942&amp;sr=8-1&amp;keywords=keto+cookbook
It's really great as the first twenty pages or so talk about the keto lifestyle and all sorts of different things from sweetners, to proteins. And fantastic recipes!
Jesus! I just went and tried to buy a copy. $175 for the paperback!
https://www.amazon.com.au/Ketogenic-Diet-Complete-Dieter-Practitioner/dp/0967145600
Read The Ketogenic Diet - Lyle McDonald and every question you have will be answered. Well, except for the dormant and turnover related questions. I suppose it's possible to have fat molecules that remain unburned for decades or a lifetime. However, every seven years all of the cells in your body have died and been replaced, including fat cells. But, for fat people, the lifespan of fat cells is 10 years (https://www.llnl.gov/news/fat-turnover-obese-slower-average).
It's an illustration of what I lost/gained :) New Atkins diet is basically no carbs Paleo style diet. Meat, Eggs, cream, nuts, cucumbers, salads, green peppers etc. And lot of coffee :D (it helps to burn down the fat)
http://www.amazon.com/New-Atkins-You-Ultimate-Shedding/dp/1439190275
http://www.amazon.com/New-Atkins-You-Ultimate-Shedding/dp/1439190275/ref=sr_1_1?ie=UTF8&amp;qid=1301798084&amp;sr=8-1
http://charm.cs.uiuc.edu/users/jyelon/lowcarb.med/
Look, you can choose to be completely fucking ignorant if you want. Low carb diets are consistently the most efficient and healthy ways to lose weight.
Also, it's possible for a journalist to use research done by scientists to come to conclusions. I suggest you read it before pretending like you know something.
EDIT:
http://wholehealthsource.blogspot.com/2010/01/new-saturated-fat-review-article-by-dr.html
http://www.youtube.com/watch?v=Akz9B-zMS-4
http://www.crossfitoakland.com/archives/2010/04/free-cfj-video-lecture-series
http://www.nutritionjrnl.com/article/PIIS0899900710002893/fulltext
http://wholehealthsource.blogspot.com/2010/01/new-saturated-fat-review-article-by-dr.html
I'm sure you're going to find reasons to reject all that information too, won't you?
Anything from http://www.theppk.com/ is good. If you like those recipes then buy her books. I really like the chickpea cutlets and the homemade seitan. Make sure to drink b12 fortified soy milk, eat marmite, or have some nutritional yeast regularly if you do go fully vegan.
I'm not 100% vegan just yet, very rarely I will go out and eat something which has cheese on it, but I have recently ordered this to see if the recipes are any good.
Generally in western societies, people wouldn't dream of eating a cat or dog. The way I see it is I go a few steps further and realise that the animals people eat also have families that at least care about them to the extent of wanting their genes to be passed on. I fear death, they run from being hunted if they can so they must feel a similar emotion towards death. Personally I just hate the idea that something that wants to live has to die to give someone a few thoughtless/meaningless meals. Whatever happened to thanking them for the sacrifice that we forced them to make? Even if they wouldn't understand, they deserve some respect for what they go through to feed people I think.
Any why not appeal to emotion? It is one reason why people would become vegetarian/vegan and for me it is my strongest reason so therefore it comes more naturally for me to talk about it. Plus people do have issues with putting themselves in the same situation, so if you think it would be horrific for you, then it cant be any less horrific for them.
I haven't switched to the paleo lifestyle yet, but I recently picked up Practical Paleo and it seems to be a great way to start out. I'm the type of person that needs something spelled out very clearly for me. I've also heard good things about Well Fed 1 and 2 and nomnompaleo.com.
The book Wheat Belly is a good start. I constantly struggle with my weight. I cut out wheat two months ago and have dropped 20# from 220#. You have to eat lots of meat (shucks) and its doable. Its worth reading the preview at Amazon.
http://www.amazon.com/Wheat-Belly-Weight-Health-ebook/dp/B00571F26Y/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1370196075&amp;sr=1-1&amp;keywords=wheat+belly
Links:
Paleo Comfort Foods
Well Fed
I cannot caution you enough, just from my personal experience (anecdotal ) that foods from companies that do their best to be fast and profitable, are almost NEVER good for you.
I HIGHLY recommend looking into r/Keto and r/Paleo. And maybe reading Wheatbelly
The good thing about Lean Gains is that it is available to anyone regardless of bodyfat. It just costs $10 if you have a kindle.
Here you go
So you want real evidence? You want to know more right? You just can't comprehend that changing your diet would benefit your skin, right? Well, here is your "real" evidence. This is a booklist that gave me insight on why there is a current diabetes health crisis in the world and what highly processed carbs can do to one's body. You asked for it, you shall receive:
http://www.amazon.com/Wheat-Belly-Lose-Weight-Health-ebook/dp/B00571F26Y/ref=sr_1_1?ie=UTF8&amp;qid=1395103560&amp;sr=8-1&amp;keywords=wheat+belly
http://www.amazon.com/Grain-Brain-Surprising-Brains-Killers-ebook/dp/B00BAXFCPO/ref=sr_1_7?ie=UTF8&amp;qid=1395103560&amp;sr=8-7&amp;keywords=wheat+belly
http://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?ie=UTF8&amp;qid=1395103576&amp;sr=8-1&amp;keywords=why+we+get+fat
http://www.amazon.com/Good-Calories-Bad-Gary-Taubes-ebook/dp/B000UZNSC2/ref=sr_1_3?ie=UTF8&amp;qid=1395103576&amp;sr=8-3&amp;keywords=why+we+get+fat