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I'm a long time lurker coming back after a long hiatus. Been focusing on other areas on my life until earlier this year, and when I realized it, I've lost all the gain I've gotten the last couple of years. Right now, I'm at 25-30% body fat, up from the 10% I had 2 years ago. Really disappointed at myself.
I figure it's time to start focus on getting in shape again, and I've heard that the Keto diet and Intermittent Fasting is a good way to go. Right now I'm also going to the gym, but I'm still eating like crap because of my weird schedule. Does anyone have some recipes they can share, like something that I can whip up in a large quantity in a short amount of time? I'm trying out some foil packs recipes I found online, since I thought that's something I can just throw into the oven and do something else while it's cooking. Does anyone have something similar that they regularly do? I'd really appreciate it.
If you are just getting started with keto/low carb diet, then I'd recommend you join these groups on facebook: "KETOGAINS" and "Ketogenic Dieters" you'll find everything you need in those two groups.
Again, if you're just getting started what I'd recommend is to go to the grocery store you shop the most and pretty much check the nutritional facts of every product. Once you have a good understanding of what's low carb, it'll be easier for you to shop in a sustainable way. Recipes will come over time as you learn along the way.
The way I've organized my eating is, I buy all kinds of meats, freeze most of them, when I know what I'm going to cook the next day, I take out the meat and let it slowly thaw in the fridge over night. I also buy veggies a couple of times a week, so it won't get wasted, eat fresh and rotate between them. So with the rotation of a few meats on one side and variety of veggies on the other, you're going to have pretty diverse dishes.
This is a very non-structured but very sustainable approach to eating.
My go to recipe for chicken for the week, I simply salt and pepper both sides of some bone-in skin on chicken thighs and I squeeze as many as I can in one layer at the bottom of a slow cooker skin side up (I can fit about 8 in my slow cooker). I let that run for 7 hours on low and the end result is the juiciest crispiest skin chicken you'll have in your life.
Fat bombs are a necessity if you’re going Keto. I like to make homemade peanut butter cups.
Peanut butter: just blast them in a blender or food processor
16oz roasted unsalted peanuts
2tbs coconut oil
Salt to taste
Liquid stevia or honey to taste
Chocolate: melt oil, mix other ingredients, freeze
1 Cup Coconut Oil
½ Cup Cocoa Powder
Teaspoon Vanilla Extract
Pinch of Salt
Liquid stevia to taste
Being an intuitive dieter is better than adopting just 1 dieting ideology. Keto has alot of cons (piling on bacon and cheese and saying it's healthy). Keto isn't the best for gaining muscle, maybe endurance athletes. I'd recommend more paleo/keto where you get your carbs from vitamin filled ones like flax and sweet potato maybe quinoa to fuel your muscle building. I've eaten healthy fruit all the way down to 7% bodyfat so you don't have to go zero carb to tone down
What I do like about keto is Coco oil for pan frying and avoiding simple carbs, avo, healthy oils (olive, avo, coco, flax), bulletproof coffee (collagen, ghee, coco oil added)
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