I'm happy to live in Italy. The restaurant salad here have no condiments or croutons, you use the amount of extra virgin olive oil and vinegar or lemon you want that you find on the table 😅
Just a few observations: When I am going out with others and don’t know what I’ll be able to eat, I’ll put a container of one of my salad dressings in my purse and ask for either no dressing on the salad, or on the side. I also ask them to remove anything I find objectionable (eg: croutons) If they look at me askance, I simply say I have allergies - not a complete falsehood. I do the same with sweetener. Bocha Sweet has packets available like the fake ones do. They may be pricey, but I only use sweetener for tea, not coffee, and then only if I really need to. Needless to say, I’m still on my original order from 8 months ago. 😊 Thanks for the heads up regarding the meat sticks. That brand sounds awesome. Almost forgot! If I don’t make my own yogurt, I get Nancy’s Organic Probiotic Nonfat Yogurt. It’s really clean made from pasture-raised cows that has 2 ingredients: non-fat milk and additional live probiotic cultures. No sugar or thickeners.
Thank you Thomas! Not only do dried cranberries have added sugar, they also have sunflower oil in order for the sugar to have something to stick to, then they have soluble corn fiber so that the cranberries won't stick together.
I only eat sprouted grain bread like Ezekiel but in Canada we also have Silver Hills. Not only are they whole, sprouted grains but they also come frozen so a resistant starch.
Ezekial bread is my absolute favorite! I don’t eat much of it, but when I do it’s what I opt for 😊I love the way it tastes and the fact that it’s my best option.
I'm really happy Bulgarian yoghurt is actually on the map, not only Greek stuff :) It feels like our cheeses and yoghurt are usually overshadowed by stuff like Greek feta, and I think you are missing out big time if you've never tried ours.
I never count calories when eating. Just eat healthy natural foods, real foods prepared and cooked at home the way I wanted. Per dr Fung recommendations . You don't need to count calories if you eat right and proper diet that way you never go overboard being hungry and craving.
The chia seeds I buy say on the nutrition label that 2.5 tbsp is 150 calories. That is not too significant if it is calculated into your caloric needs. It’s weird that would be #1. Especially since chia seeds are not processed with unwanted additives.
That's what he said about them. Just don't overeat them and keep track. He only pointed out they were easy to overdo, some people start scooping them into everything.
Great job as always. I second primal kitchen. Their Golden BBQ sauce is awesome. When I was eating a high protein, lower fat and low carb diet when I was younger: I was putting mustard in with tuna. Probably even tasted better.
I never tried mustard with tuna, I'm intrigued! I usually use too much mayo, so I'll give this a try, certainly can't hurt since I like both condiments.
BBQ sauce recommendation ... Historic Lynchburg Tennessee Whiskey "Diabetic Friendly" Gourmet Deli and Grillin Sauce. - 1 carb per Tbs. - Been using for years! - Tested side by side against other low carb BBQ sauces and best by far. - Sweet and mild and flexible. I add a dash of hot sauce when I need it. Can use it on its own if I don't need the kick. Add a dab of allulose if I need shellac browning on ribs. Skip the allulose if I only need the flavor. And the flavor can stand on its own in a recipe. Historic Lynchburg Tennessee Whiskey "Diabetic Friendly" Gourmet Deli and Grillin Sauce is a staple in my fridge all year long
If you're one of those people that loves hummus, do yourself a favor and make some at home, you'll never want the store-bought stuff again. In preparing hummus, you should not add ANY oil, the tahini provides all the fat you need for flavor and texture. You're only supposed to drizzle a small amount of olive oil over the top of the finished hummus and even then, you can skip it. I'll leave my mom's recipe for anyone curious. Soak dried garbanzo beans in water overnight. The next day, throw the beans in a pot with water and bring to a boil then lower temperature and simmer until the beans are soft. You can use canned garbanzo beans instead of dried but I recommend rinsing them to control the sodium content. In a food processor, add garlic, fresh lemon, and salt and give it a few pulses. Add the tahini and give it a few more pulses. Add the garbanzo beans, a handful of crushed ice (helps with blending and getting the perfect texture), and process until it looks like hummus. You can add a splash of water if it's too thick. That's it. If you're using canned beans it should only take around 15 minutes. You'll be getting way better hummus and so much more of it for cheaper. I apologize for not having measurements available as I learned how to make this by eye-balling everything. For the garlic, lemon, salt and tahini start out with a small amount because you can always add more if needed to get the flavor right. Yes, this dish will still have a good amount of calories but it'll be less than the premade stuff so just enjoy in moderation.
Most foods in the us are deceptive, they market them as healthy, which some are, but they are extremely caloric dense, also the portion they put on them are very small but people don't know that, they usually over estimate the amount of a portion, that's why they should put on the nutritional label, how many calories the whole package has, or at least per 100 gr like in Europe and latin America, but here they mostly put the calories per portion, and some things have several portions per package, and not saying the hidden calories on those "healthy salads", or on the healthy carbs, hidden sugars, carbs, fats, chemicals, etc... Only people with real knowledge understand this and knows where to look, but for the average joe, they don't know about this. Best
My mother was always upset when someone claimed that wholegrain bread are healthy. Because the largest difference between white bread and wholegrain bread are what syrup they contains. White bread are made with a light syrup and wholegrain are made with a dark syrup hence the difference in colour.
Way back when in the days that I consumed bread, it was whole grain breads that I would insist upon. Whole wheat in my opinion is just a marketing ploy it would seem.
I didn’t think you could tell me anything I didn’t already know, but you got me with the cranberries! I checked the label on mine and sure enough! I didn’t realise they contain added sugar - and so much of it! I’ll have to rethink cranberries from now on.
It's so painfully impossible to find cranberries that aren't completely fucking ruined with sugar. Even the """diet""" ones just have less added sugar.
@@joegt123 find yourself some whole cranberries and dehydrate them yourself or just eat them as is, they're very tart and you'll see very quickly that the store ones are sweetened to all hell. They're like rhubarb.
Swap ketchup for tomato purée with water. Almost no calories, tastes just about the same. Especially if you've been off sugar enough to restore your sensitivity to the sweet taste. You can buy it in little jars.
For peanut butter, I suggest 100% natural ground nuts with oil that is separated. Pour off (remove) the top separated oil which should be about tablespoon or more.. Then stir your peanut butter which is stiffer but amazingly tasty with fat reduced!
Totally agree on condiments. I water down everything. Regular ketchup, I have no idea how people eat that stuff. I love sweet but it’s TOO sweet and thick. I had no idea about rice cakes. I don’t eat them often these days, but had no idea they spiked so much!
What I would consider first is do I need 500 cals worth of chia seeds all at once or over a full day. Flaxseeds have calories, coconut (chunked or shredded) has a lot of calories but for fiber and the EFA and good fats you need so little to do so much, depending or your size and calorie needs. I make my own salad dressing (garlic!) but realize 4 table spoons adds 400 cals never mind the avocado, bacon and Stilton cheese I love so much, so I put a tablespoon or two on and toss. You'd be amazed how little dressing you really need.
I think there could be a top 10 (at least) unhealthy salad toppings - sexretly high calroie and processed. E.g. coleslaw, salad dressing, croutons, mayo, most crackers and flatbreads, garlic bread, vegan cheese, honey roasted nuts and seeds....
As far as the low fat yogurt part, most I see doesn’t trade the fat for carbs. For example Fage 0% has 5 g carbs and 18 g protein for 90 cals. Fage 5% has 5 g carbs and 15 G protein for 160 cals. 80% more calories for less protein and the same carbs
The organic rice cakes that I eat (not regularly) say on the bag that ONE cake is a serving. Maybe that's the thing, don't eat two, ha. I don't eat most of the things on that list. I do love my peanut butter (my bod seems to love it on the rice cake plus a lil drizzle of raw honey). I do eat/love medjool dates. Just one can be incredibly filling, but sometimes I eat a couple of small ones. No more than that. They are little "jewels" of both deliciousness AND nutrition (minerals). Also nice to eat them with dark (no sugar) chocolate.
Hey Thomas! Question... I'm 65 female trying my best to do keto. I enjoy and need Greek yogurt for bone health. Why isn't this in your diet? Love your channel. Tx
Very informative! Thank you! I must note that all keto info promoted so many fat type foods. It seems like we are hearing to dial back a bit....and you seem to be saying that calorie counting does have it's place.
From the list, I eat: Chia seeds,( home made) coconut milk, (homemade) Hummus, (home made) whole fat yogurt, Nuts, Quinoa, Dried fruit and (home made) Peanut butter! (not in the list) and I gain not a gram. It is important the food but also the portion and the life style people have.
The dried cranberries also always contain soybean oil. Why? The manufacturers have also started adding soy or canola oil to dried fruit. Dried fruit in moderation is recommended by our GP to help with mineral balance. But you really have to check the labels. You want dried sweet cherries with no added sugar or apple juice.
Salsa beats ketchup. Especially if you make it yourself or buy it fresh in the refrigerated section, but jarred salsa is also very preferable. Also marinara sauce with all natural ingredients can sometimes substitute. For an alternative to hummus, mash avocado with white beans or other beans, but white beans from the can are soft. Rinse the beans under cold water in a strainer for less of that can taste. Then take a lemon shave off some of the peel And chop it very finely to slivers for amazing flavor boost to any dip, add the strained juice of that lemon, salt and pepper and whatever herbs you like. Extra-virgin olive oil or a good nut oil for texture mixed until the texture feels right to you. You will need less oil if the avocado is very ripe. I also like to add finely chopped bell pepper or cucumber or whatever other crunchy vegetable is around.
From experience, I've learned that I can't lose weight when I eat oatmeal or cold cereal because I can't manage the portions. I have to quit those foods cold turkey. That's the only way for me.
What you’re saying about rice cakes, about the air in it making your glucose spike. Does it go for popcorn as well? Does microwaving it create a glucose spike higher then when it’s consumed cooked?
Really appreciate your info and take on these foods - basic takeaway is just eat less !! And pay attention to all the added sugars - one thing I don’t hear people talk about in this “added sugar “ talk is where honey ( organic , with propolis etc ) falls ? I love a tablespoon of honey in a tea with fresh lemon and fresh cut ginger - what is the chemical constitution of honey versus cane sugar and how does the body deal with it - keep the metabolic furnace burning hot ( keep exercising dude !) and more of what you put in for fuel burns up completely- walking all day is what our bodies are made for doing . Also what is the cholesterol difference between bison jerky ( I recommend the Jackson Hole Buffalo Meat company jerky - excellent product !) and beef jerky ? [ Also you might enjoy ‘Why we Run ‘ by Bernd Heinrich- ornithologist who held the world 100km running record for a man over 50 - it is a very interesting excursion into the exercise physiology of animals and people - the guy who ran 1000 miles in 10 consecutive days !!! How do you fuel for that ?] ✌️
Thank you for all your valuable information! My cholesterol has been a bit high😢 I’m trying to reduce it naturally. With that said, I’ve drastically reduced red meats & real butter. . Is avocado butter/ spreads just as bad as margarine? Keep up on all your powerful posts.😁👍🏼
I doubt you'll have fat from eating chia seeds. You're talking about nominal amounts of calories. First, they need to be grinded to be effectively absorbed. Second, chia fiber binds lots of water and form gell. Even if you managed to eat some higher amounts, your guts would be filled with gelly fiber for whole day, which effectively lowers your calories intake/absorption from other foods.
Yes because there is no flour, the grains are sprouted. It is the only kind of bread permitted on the bright line eating plan which involves no sugar and no flour, planning all meals in advance with no snacks, and weighing everything to the 10th of an ounce.
The best whole grain bread is the bread you make yourself by fermenting wheat berries and grinding into flour to add to your sourdough starter and whatever else you want in there like herbs nuts seeds and the like.
the coconut milk that is unsweetenede, that is sold the same way as soy milk and almond milk ISN"T calorie dense or high fat though, it has about 40 calories in a cup and 4 grams of fat, so choose that instead of the premium canned/carton stuff that is meant to be high fat and thick for recipes like curry, not to just chug
Well...I think I'm doing good. I don't eat almost any of the foods from the list and I'm well aware of the negative aspects of the majority of them...but the chia took me by sorprise!
I got so caught up in Dr Berg videos I radically changed my diet to keto and intermittent fasting but now I'm worried I'm worried I'm burning off the little muscle I have and not just my little dad pot belly.
Try the high fat moderate protein carnivore. And Mr Lauer once did a video about weight training when you're fasted to protect muscle. (feed soon after).
Agreed! I’ve been making my own for a while but today I opted for a store bought one as I didn’t have time to prepare it. I ended up throwing it out, even though I used to like it - it just didn’t taste nice any more and I hate not knowing what they put in these things!
I don't do oat meal anymore....I switched that out for oat bran. More fiber, a bit less carbs, and you would hardly notice the difference when eating it. Drop two soft boiled eggs in there and you have a bangin meal.
Chia seeds frustrated me due 2 the calories & if added to shake or salad ended up at uneaten at the bottom. Trying new method. Wet my middle finger, dip in chia seeds, put in mouth. This way I actually get to eat a small controlled amt of them and hopefully get some benefit of slowing the meal that follows.
Still trying to figure out the main differences between strict keto and low-carb Mediterranean diet, and reasons why the latter might be a better option for many of us. Unless I missed your big out-in-the-open video. Did I???
It's interesting how you used to focus on the ketogenic lifestyle, but now you're discussing calorie counting, which is not necessarily aligned with the principles of the ketogenic way.
As for ketchup, I buy organic no hfc. As for switching it for mustard, there's a lot of sodium in mustard.which is the lesser of two evils? Sodium or Sugar. Insulin resistant or High blood pressure?
