Monthly Archives: September 2015

{ pizza chicken }

Simple, real food.

I honestly believe that’s the best thing anyone can eat to stay healthy and keep weight down.

I’m a self-admitted chicken ADDICT. I swear I could eat it every meal of every day. One of my absolute favorites is a simple pan grilled chicken breast, seasoned with salt (I use Himalayan pink salt), black pepper, and garlic powder, topped with a slice of colby jack, along with some melted butter. (Since chicken is so low in fat, I eat it with melted butter to get my fat intake to the correct range for the day.) I have literally eaten this for weeks straight… addicted, I tell you.

Every once in a while, I like to change it up a little. I will still go right back to my colby jack / chicken addiction, but this one is so good as well. It fills a “pizza” void to me – gives the flavors, without the carbs. I lovingly call this Pizza Chicken – yes, I know, very original…

Pizza Chicken | Losing Loads Blog

Pizza Chicken is simple. I pan grill the chicken breast, seasoned with the same salt, pepper, and garlic powder as before, with the addition of Italian seasoning. On top, I melt a whole milk mozzarella slice, and place a few pepperoni slices on top, and a few pepperonis in my mouth … I have to make sure they still taste okay, right?!?
And of course, then I put the chicken in some melted butter – this is about a tablespoon.

I LOVE that our grocery store carries WHOLE MILK (full fat) mozzarella slices. These will probably not be on your regular cheese aisle, check your deli counter – that is where I get mine. My store usually has them already pre-sliced with other cheeses and meats on a kiosk in front of the deli, so no waiting!

Enjoy keeping it simple every day!

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{ fasts }

People losing weight (using any method) will inevitably stall or plateau. It’s normal. It’s also extremely aggravating and you just want the scale to MOVE.

Before jumping to more drastic measures, as I will discuss further, be sure to check for any culprits such as carb creep (not tracking everything you eat), too much dairy, or too many artificial sweeteners. Since every person is different we have to figure out what works for us individually — some items are completely acceptable for many, okay in moderation for others, and must be totally avoided by some. For example, I pretty much eat dairy every day, and it has never affected my weight loss, but I’ve heard of many low carbers that can not eat it at all.

If you are truly stalled (which technically means no weight loss OR inches lost in over 4-6 weeks), and you have carefully looked over your food diary for the usual suspects, and you are still doing everything right – there are a few options to put to the test.

Fat Fasts

The best and most comprehensive guide I’ve seen (and used) for the fat fast is located at the “Keto Diet Blog.” There are great explanations, tips to follow, and menu ideas, which are very useful. One thing Martina mentions is that you can breakup your calorie/fat intake however you want for the day. The easiest I’ve found is 3 meals a day, which keeps you on a normal schedule, and MUCH easier to follow (with a few more calories per meal). Previous sites I had read said you had to do 200 calories every 3 to 4 hours. For a working person, that is not always feasible. Unexpected meetings, busy projects, and other things can easily get in the way and you miss a “meal.” Plus the 200 calorie meals were tiny, so this method would leave me thinking about food ALL DAY. Not to mention, I can not even look at a macadamia nut anymore.

A typical fat fast day for me would consist of Breakfast: Cup of coffee with 2 tablespoons of coconut oil; Lunch: 1 7/8 ounces of pecans toasted in a skillet with 15g of Kerrygold butter and Sweve sweetener (about a spoonful); and Dinner: 2 large eggs, scrambled in 21g of Kerrygold butter. This would end the day at 1,006 calories and 90% fat.

This fasting option is what works best for me, personally. Plus, the coffee/coconut oil is my usual breakfast anyway, so when the fast is technically over, my next “meal” is still 100% fat, so maybe it keeps that fat burning going just a little longer.

Weight Loss Stall Breakers  |  Losing Loads

Please note: Do not follow a fat fast for more than 3-5 days. You will gain some weight back when going back to LCHF, mainly because of the volume of food that wasn’t being eaten during the fast.

Egg Fasts

There’s a great resource for egg fasts, too! Mellissa at “I Breathe, I’m Hungry” has a great Guide to the Egg Fast. She explains the fast, the rules, and even has menu plans. Many people just assume an egg fast is just days of only eating eggs. This couldn’t be farther from the truth. Yes, you eat eggs, but the key is eating a tablespoon of fat per egg as well. It is basically a very specific type of fat fast. The rules are much more rigid, and people get great results with egg fasts. My personal experience is the egg fast definitely works well, but I think the fat fast is a bit less strict with a bit better results.

Please note: And again, you will gain some weight back when going back to LCHF, some try to ease back into LC by eating eggs for breakfast and lunch (or just breakfast) the day after the last full-day egg fast to keep the most weight off.

Intermittent Fasting

There are many resources on intermittent fasting (I.F.). However, I have seen conflicting information on intermittent fasting, such as, I.F. not being calorie deficient to other sites saying you should have a calorie deficiency. I briefly tried I.F. for a week. The easiest way to try out I.F. is to skip breakfast, and eat dinner early (which I already have done for quite some time), so you have a smaller “eating window.” So skipping breakfast was all I really had to change. I basically got ZERO results. Again, it’s an option out there, and some people have great results with IF, but it wasn’t for me AT ALL. I don’t think this is a good option for binge-type eaters either, as they may over do it when the eating window comes around.

I’m sure there are many other options out there as well. These were just a few I’ve personally tried and my opinions on each. If you are on any medications or have any other medical concerns, talk to your regular doctor as these fasts are pretty extreme and you can drop weight very quickly, with possible adverse side effects for some people on sensitive medications.

{ football food }

College football has returned! This weekend we celebrated the first game of football season with a kickoff party full of good food and good friends. We grilled chicken breast and beef sausage on the grill, and I decided I wanted to make some cheese dip to top the meat for the low carbers (and have chips for the non-low carbers), but I definitely didn’t want the regular, processed “plastic” cheese block dip. I searched online for recipes that used REAL cheese and were low carb friendly. I ran across a Bacon Cheeseburger Crock Pot Dip, but as I always do, I had to modify to my liking. It turned out fantastic, and so delicious as a topper for the grilled chicken. I doubled the recipe (slightly), and I modified / added ingredients, such as real bacon and seasonings, which the original lacked. If you are lucky enough to have leftover dip, it also warms up nicely. Since the original was not from a low carb site, I also calculated the nutritional information for my modified version.

Low Carb Bacon Cheeseburger Dip  |  Losing Loads

Wendy’s Modified Low Carb Bacon Cheeseburger Dip

2 lb ground beef (I used 95/5 lean for calculations)
2 – 8 oz packages of full fat cream cheese, cubed
2 cups mild cheddar cheese, shredded
2 cups sharp cheddar cheese, shredded
2 cups mild cheddar cheese & Monterey jack blend, shredded
3 – 10 oz cans of diced tomatoes with green chiles (with juices) + 1 can full of water
1 package of real bacon, cooked until crispy, chopped
1 tsp salt, or to taste
2 tsp black pepper, or to taste
1 Tbsp Italian seasoning, or to taste
1 tsp ground cumin, or to taste

In a large skillet, brown the ground beef and drain. Over low heat, stir in the cream cheese until blended and melted, then stir in other shredded cheeses until starting to melt. Add in 3 cans of tomatoes along with their juices and 1 can of water and stir. Add chopped bacon. Then add salt, pepper, Italian seasoning, and ground cumin to taste. Cook while stirring frequently until everything is heated through and well blended. Pour mixture into a large crock pot (mine is 5 or 6 quarts). Cover and cook on low (warm setting is better, if your model has it) for 2-3 hours stirring occasionally.

Nutritional Information for 1/2 cup serving:
247.5 calories; 18.1g fat; 18g protein; 2.9g total carbs; .28g fiber; 2.6g net carbs

{ summer treat }

It’s September, and even through summer is over, we are still having weather in the mid 90s here. During these times, it’s nice to have a low carb cold treat from time to time. I like these occasional low carb “sweets” – or “cheats” as I call them. I don’t eat them often, which is why I call them a “cheat,” however something like this is much better than eating the full sugar version. This is a recipe I made myself – most ice cream recipes online call for egg yolks, but this is much quicker and easier, and without all the leftover egg whites. Since it is completely made of heavy cream and full fat coconut milk, it’s very rich, so it doesn’t take much to be satisfied, which is a nice bonus. I have also made this ice cream with the same “base” (minus the last 3 ingredients) and added chopped up strawberries for a delicious low carb strawberry ice cream. I love them both, but I love the crunch in this version, since I don’t get many crunchy foods following low carb.

Low carb Almond Joy Ice Cream  |  Losing Loads

Low Carb “Almond Joy” Ice Cream (Coconut, Chocolate & Almond)

1/2 can (~7 oz) organic full fat, unsweetened coconut milk
1/4 cup Swerve
1/2 cup Xylitol
2 cups heavy cream
3/4 cup unsweetened coconut
1/2 bar (5 squares) dark chocolate bar (used Lindt 90% dark), chopped
1/2 cup chopped almonds

Mix first three ingredients, giving sweeteners some time to dissolve. Stir in heavy cream and coconut. Pour into prepped ice cream maker and churn until almost fully thickened (or it gets close to the top, like mine 😉 ). Blend in chocolate and almonds and continue to churn – in my machine the ice cream starts to go over the top rim, and that is when I remove and put into an air tight container and put in freezer for ice cream to completely firm up. If you have a larger capacity ice cream maker, you could probably leave it in longer to churn/firm before placing in the freezer. Enjoy!

1/2 cup serving (it’s rich, so it doesn’t take much):  About 4 net carbs

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