Sometimes a weekend gets away from you when there are birthdays and holiday parties to host and attend. I’m talking excessive wine and champagne, buttercream cakes, croissants, scalloped potatoes, chips and crackers, candy and chocolate. Well that was my weekend anyway. No big thing, let’s do a reset.
Today I’m going to eat a moderate amount of nutrient-dense food (let’s say 1400 calories for my body size and activity level), and I’m going to consume my proteins and carbohydrates exclusively during an 8-hour window, between noon and 8pm. But I can eat fats in the morning to give me energy and bowel motility for the day ahead. This plan is specifically tailored as an LCHF (Low Carbohydrate High Fat) day to reset my fat burning potential and redirect my body into an appropriate state of ketosis.
START OF THE DAY
I’m going to start with a “Butter Coffee”. I brew a long espresso over a Tbsp of organic, pasture butter and a Tbsp of coconut oil. You could also add some boiling water if your espresso isn’t “long” enough. Then I shake in some organic cinnamon and a few drops of vanilla or a few shakes of vanilla bean powder. Then I dump this oily mess into my Vitamix or blender, and blend on high for about 10 seconds to really emulsify the fats. My long espresso turns from black to creamy caramel. I pour it into my favourite mug and enjoy.
This gives me a lot of energy for my morning, and also gets my bowel motility going pretty rapidly. I’m sharing that because I know you want to know. But I am adjusted to this amount of fat, which is an important detail. Sometimes I do 2 Tbsp of butter and 2 Tbsp of coconut oil. Sometimes I’m just that kooky. If you are not used to eating this much fat, try starting with just 1/2 Tbsp of coconut oil. Maybe the next day add 1/2 Tbsp of butter, and then work up from there. Too much fat too soon can literally make you feel nauseous, especially coconut oil. But if you are adjusted to it, it makes you feel great: alert, energized and moisturized!
Butter Coffee 1 Tbsp butter and 1 Tbsp coconut oil: 25g of fat and about 220 calories
BREAKING THE FAST: LUNCHTIME
At noon, or closer to 1pm if convenient, I’m going to eat a pretty easy lunch of a can of sardines packed in olive oil or water (not soybean or canola oil), and a parsley salad.
The can of sardines I have handy (Open Seas Portugese sardines) has 11g of fat and 15g of protein.
The parsley salad is a revelation that I discovered in Istanbul. It’s basically tabouli without the couscous. I take 2 bunches of washed flat-leaf parsley and 1 bunch of washed mint and chop them in a food processor with some cucumber. You can also add some lemon peel, lemon juice, garlic and scallions. Then I add some grape tomatoes and a dressing of olive oil and white balsamic vinegar, a touch of dijon mustard and fresh garlic.
Why this salad is a revelation is that parsley is off the charts with nutrient density. 1 serving of this salad is worth about 2 cups of parsley, which gives you 303% of your Vitamin A for the day, 213% of your Vitamin C, 41% of your iron and 17% of your Calcium – not to mention over 2000% of your Vitamin K1, 46% of your Folate, 19% of your Manganese and 10%o four Phosporous. There’s more to parsley, but the numbers are starting to get boring and smaller.
And as far as macronutrients go, 2 cups of parsley has 1g of fat, 8g of carbohydrates and 4g of protein. This is a salad winner. Add some olive oil and vinegar dressing as the fats and acids will help your body metabolize the nutrients in the salad.
First of all I’m going to drink a lot of tea today, specifically nettle tea. Nettles do a million great things, including stimulating the lymph system and boosting the immune system – great at this time of year.
If I feel like a snack today, I’m going to have some high quality olives. 10 large olives have about 5g of fat and 3g of carbohydrates. In addition to their blood pressure lowering properties (due to high monounsaturated oil content), olives are packed with phytonutrients like phenols and terpenes that specifically interrupt the life cycle of breast cancer and gastric cancer cells, and also protect DNA from oxidative damage.
GET READY FOR DINNER
As I’m calling this a “reset day”, these meals are going to be quick and easy. I’m going to have a 3-egg omelette for dinner with 1/2 cup of grated cheddar cheese inside. The whole thing will be cooked in butter. I might add some scallions and hot sauce if I feel like it.
I might have a few radishes on the side as a garnish, or a little scoop of fermented carrots and beets as an additional condiment.
Okay it’s not fair to call this dessert. But it’s the most “carby” item of the day, so it sort of fits into this category. After I’ve digested dinner but before my “8 hour window” is done, I’m going to have 1 cup of home-made whole milk kefir. You could have a little bowl of yoghurt or some whole milk kefir (unflavored) from the store. I really like to finish my day with some heavy duty probiotics like this, so that they can get to work on my digestive system overnight. Also, the sugar and the fat in the milk will keep me from getting at all hungry over the night, and will help guide me to sleep.
LET’S LOOK AT THIS 1400 CALORIE DAY
I think I should just re-state that I don’t “count calories”, but that they are still a handy marker for how much food I have eaten. When I am adjusted to eating more fat, I tend to consume less calories overall and yet feel more satiated.
Today’s meals and condiments break down to a ratio of calories from 70% fat, 11% carbohydrates and 19% protein.
Stated another way: 117g fat (51g saturated), 45g carbs (15g sugar) and 70g protein.
I will also have eaten over 1000% of my daily Vitamin A, over 400% of my Vitamin C, 122% of my Calcium, 84% of my iron, 40% of my Vitamin D, over 3000% of my Vitamin K1, etc.
My Vitamin D from today’s foods is a little low, so I will take my cod liver oil supplements like I always do to compensate. My B vitamins are also a little low (only meeting about 60% of required B6, B12 and Folate), so I will supplement with a topical Vitamin B cream, which is designed to bypass digestion and get right into my cells. I’m also only hitting about 50% of my Magnesium requirements, so I’m going to use a topical Magnesium gel and an Epsom salts bath. And as Vitamin K2 is either not measured in our foods or not present, I am always going to take a K2 supplement (mine comes with Vitamin D as well).
This is a pretty good reset day. Probably a little higher in protein for me than necessary, but basically a good day.
WHERE TO GO FROM HERE
This week I’m going to do the Butter Coffee regime every morning. For lunch I’ll switch it up with a kale salad and some boiled eggs. For dinner I’ll have lamb chops or wild salmon with some broccoli or leeks. I’ll try to finish off every day with some kefir.
I’ll let you know how long this lasts before I accidentally eat a bag of chips.
SOME FURTHER READING
- Benefits of nettle tea and research into its properties
- Benefits of parsley
- Benefits of olives
- Return to my post on LCHF (Low Carbohydrate High Fat)
- Return to my post on Butter Coffee
- Return to my post on Sardines
- Return to my post on Eggs
- topical Vitamin B cream I use and like
- topical Magnesium gel I use and like