In short... not toast.
In fact, barely any carbohydrates at all. Only the ones found in veg, nuts and the occasional tomato passata sauce. The focus is a mix of vegetables, meat/protein and fat. Quite high amounts of fat. I'm not anal about calorie counting. Just using a bit of common sense.
I'm following first of all a strict 2 week plan - Maffetone 2 Week Low-Carb test which is free to check out here: https://philmaffetone.com/a-very-low-carb-day/
I already know I'm sensitive to grains, bread, starchy carbs and sugar so it's about how I eat the next 6 months to make some major changes. Don't get me wrong, it's bloody hard when your body has been doing certain things a certain way for 40+ years. These early days of eating the following way have led to lethargy, headaches, fuzzy thinking and flat mood. This is on top of feeling that 'the tank is empty' on every training session so far. It passes though, and after the first week of strictly eating this way I'm starting to feel a little better.
The good thing is is I barely feel hungry now as eating higher percentage of fat is leaving me feeling I'm well fed.
A Typical Day
Breakfast - Maffetone Breakfast Coffee
Fresh Coffee, small dose of double cream (couple of dessert spoons), heaped teaspoon coconut oil (for the MCT oil, which helps with fat adaption). All in a small handheld blender. Tastes much better than you think. I add a touch of stevia (just because I like a sweetened coffee)
Lunch
Big Salad typically. Leafy salad greens, beetroot, peppers, cucumber, tomato
meat - beef, chicken, turkey (fish but I don't like fish, so don't eat it. Have at it though)
seeds - sunflower, pumpkin, chia, sesame all good
oil - olive oil, sesame oil are my go to oil for salads
light Drizzle of balsamic gloze or pesto
grated parmesan cheese or mozarella or cheddar
Snack (If I feel like I need one)
Almonds or other nuts (though avoiding peanuts, a legume, for now)
Dinner
Meat (any as long as not breadcrumbed/battered)
Vegetables (no potatoes, but can have a little sweet potato)
Eggs/omelette/salad / Cauliflower Rice (fried in sesame oil with beaten egg and sage tastes amazing!)
And that's pretty much it. I can go into thousands of keto recipes, etc but for me right now it's just keeping it simple. This means I can eat most evening meals my family do. I just change the veg/carb base they have where I need to...
They have pasta, I fry an omelette and cut into strips which means I get to eat meatballs too. They have burger and chips. I get to have sweet potato fries, burger, cheese, egg and salad. I really don't feel I'm missing out then.
The one thing is Pizza... I'm soon to experiment with almond flour and making my own base. I'll let you know how that goes.
And there you have it. I'm not feeling the need to snack at all in the evenings (I was very guilty of this), and my energy levels feel really consistent now rather than the mid afternoon slump I've suffered for years. And the pounds are moving.
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