(16/n) I find it helpful to use a nutrition tracking app (such as cronometer.com) to plan my meals.
I decide what kind of meal I want to eat and if necessary, I’ll substitute some foods for comparable lower carb options (e.g., swapping macadamia for cashews).
(17/n) Equally, I strive to include higher carb whole plant foods such as non-soy legumes (in smaller amounts).
These are foods linked with good health outcomes and thus are worth including when possible.
(18/n) I regularly eat a lot of tofu because:
• It’s low in carbs and calories.
• High in protein.
• I can easily make it myself in large batches.
(19/n) I regularly eat kale because:
• It’s a good source of: calcium, beta-carotene, omega 3 and vitamin K.
(20/n) I regularly eat nutritional yeast because:
• It enhances the flavour of savoury dishes.
• It’s a good source of B1, B2, B3, B6, folate and zinc.
(21/n) I regularly eat mushrooms because:
• They're a good source of B vitamins (especially B5).
• They’re tasty additions to all savoury dishes IMO.
(22/n) I almost never use oils, but when I do I choose extra-virgin oils that are low in saturated fat.
Oils are carb-free and thus can be helpful to ensure that one consumes enough energy on a low-carb plan.
(23/n) Meal examples: Salad + protein + nut/seed-based dressing
🎙️"Oh boy! I've not seen someone take punishment like that since boiled quinoa took on whey. I really think that team chickpeas should throw in the towel, this is ugly!"
To make table sugar from sugar beets involves a level of processing which seems to me more akin to creating a pharmaceutical grade substance than a foodstuff.
I will list the processes below.
Sugar beets are washed and cut into chips and boiled.
Only the water is used to make suagr -- the 'chips' are used to create pet food.
Next the 'sugar water' is cleaned with limewater and then filtered.
The water is boiled 6 times.
Then it is boiled again, this time under low pressure -- creating crystals in the liquid.
The syrup is then spun in a centrifuge and the crystals are collected.
Plant-based proteins do not stimulate muscle growth as well as animal-based. It is less digestible and contains lower levels of branch-chain amino acids. But I do not think that this is a good enough reason to favour animal-based protein: I will explain why below:
Plant proteins in sufficient quantities can help us to build muscle and strength – the numerous elite-level plant-based athletes are a testament to this. When plant protein is eaten at higher levels, the problems of lower digestibility and anabolic potential are overcome.
For example, this study found no differences in terms of muscle adaptations following resistance training between those consuming 1.6g of plant protein p/kg/day; compared to those eating the same amount of animal protein.