More High Protein Meals
Time for an update on how it’s been going with the high protein, generally trade off carbs and fat. So, good protein all the time, but when higher fat, then low carb and when higher carb, low fat.
You can see the last post and pics here.
Low carb, obviously, but pretty modest fat, too. Only 1g of fat per ounce of New York cut (vs. 6g/oz in ribeye). King crab legs and three giant oysters with Mignonette.
Classic filet and broiled lobster tai. Kinda half & half fat and carb, wth mitigation (this is not religion). That’s low fat yogurt on the tater. Of the drawn butter, I only used half of it.
Ubiquitous grilled New York, mashed potatoes using only a splash of whole milk to mash up, and a quart of beef stock reduced to two servings, zero fat.
Roasted and then broiled chicken. The broil crisps the skin and leaves much of the fat on the cookie sheet. Frozen mixed veggies (so convenient), and home-made split pea soup via Instant Pot.
Steak au Poivre. Two filets totalling 2/3 pound on the nose. Sautéed mushroom and spinach in only 1 tsp of butter.
This last dish was helped quite a bit by how I use the Lose It! app, which is the subject of my next post. I sourced two recipes for Steak au Poivre (Alton Brown and Epicurious), but the sauce is like hyper-fat, like 2 Tablespoons butter and 4 ounces of heavy cream for just that one double-size portion (half of a recipe for four).
Two mitigate that I “dry sautéed” the chopped crimini mushrooms in just a pan-coating 1 tsp of butter, then flash sauté the spinach.
To mitigate the fat for the pepper “cream” sauce, I substituted whole milk for the cream. But, that’s going to require more reduction than for with the cream, for natural thickening, so, need more moisture, about an additional 1/4 cup, I figured. So, I reduces 2 cups of Kitchen Basics No Salt Beef Stock to 1/4 cup, achieving the deepest, most wonderful pepper sauce I’ve ever had.
So there you go. Next, how I’m now using the Lose It! app to meal plan my entire day before I even eat anything.
Elixa Probiotic is a British biotech manufacturer in Oxford, UK. U.S. Demand is now so high they’ve established distribution centers in Illinois, Nevada, and New Jersey.
Still, sell-outs happen regularly, so order now to avoid a waiting list.
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Reduce stock down to 1/4 cup then add milk (and reduce more?)?
My 2 year old loves this way of eating by the way. What I mean by that is that when we serve meals with this “formula” of hf lc and hc lf she cleans her plate every time….. as if the combo suits her.
It’s very clear as it’s the opposite when not followed.
Example dinner the other night was steak cooked in plenty of grass fed butter accompanied with avocado and sauteed broccoli and zucchini also with butter. Clean plate : )
Marc, the 1/4 cup reduced stock was liquid headroom to reduce the milk enough to thicken. Without that, it would have been gravy, not sauce.
Had I used cream at the cost of 350 kcal in a single meal, it would not have taken much further reduction at all.
Great post! I’ve also followed your / Duck Dodgers’ posts on resistance starch / human microbiome. What effect, be it positive or negative, does eating LCHF on gut microbiome?
Cheers.
I think it’s bad on the gut if a chronic eating pattern. You’re starving everybody of the foods they eat best.
But episodically, its fine and may be beneficial even as housekeeping.
Thanks!
@Shameer variety and real foods keep it all real I think. Moderate animal protein intake mostly ….shit tons of veggies some potatoes beans and rice. Oh good home made sourdough adds to the mix too. That Ole gut is a lot more self sufficient then is being given credit I feel… caveat being you simply don’t eat too much and not too much crap food.
Like your spinach, I’ve been using a lot of arugula for salads and sautees because it’s gone crazy in the garden. Rosemary is in bloom and succulent right now, so it goes in too, adding a lot of flavor.
Rosemary is a weed.
Anyway, I like both rosemary and tarragon in various applications, but they are both a “less is more” herb.
So after a decade of wandering on your own in the dietary wilderness you’re back to where the godfather of paleo (Arthur Devany) told you to be? The prodigal son has returned. Good to see but don’t mention the potato ;)
Devany + potato = Nikoley?
Meh, my personal opinion is that Art is a bit intransigent and stuck in his ways, though with a new cellular and longevity twist.
We’ve been very active together on Facebook, lately.
But I adore Art notwithstanding any disagreements. Nobody is going wrong following his advice.
“Meh, my personal opinion is that Art is a bit intransigent and stuck in his ways, though with a new cellular and longevity twist.”
This is a pretty candid and I think fair commentary on Art DeVany….who I also greatly admire. I would agree that no one is likely to “go wrong” heeding his advice.
You mentioned a few posts ago you were trying to reset you body weight set point. How is that going? Have you lost weight? It seems by your comments that you’re not hungry all the time.
Rarely hungry. Takes many hours to get hungry.
Good stuff. I’m kind of going in the opposite direction with less protein and more carbs (mostly potatoes) and zero fat most of the time. Trying to work on clearing out some chronic inflammation issues…so no more dairy and wheat for a while. Simple diet to rule out whatever the offenders may be.
Strange part is that I’m turning into a potato fanatic. I used to struggle with 3 day potato hacks but now I can eat potato (or mostly potato) only meals even at work and I feel pretty damn good. But I like the idea of doing a high protein, low carb/fat meal or three to mix it up now and then.
A nice juicy steak sounds very good…time to visit my favorite butcher this weekend. Steak with spinach and mushrooms sounds divine. :)
Congratulations on the court win.
So….mr big time leader of sbux Schultz…..champion of the people, introduces Unicorn. Changes color and flavor. 60gms sugar
On yourketo diet you get ….one every other day….and nothing else to eat.
Jail time for a drug dealer?:). Time to tax him?
Hi Richard,
Long time reader. First time commenter. I have a burning question. 2 to be honest.
1. How much protein per meal do you normally eat?
2. Are you still doing the fasted for 14 and eating for 10, or did you take a break from that?
Thank for you blog. You helped change my view in multiple different areas.
Well, the image shows breakfast this morning. About 100g.
Since I have been targeting it last few weeks, about 150g per day average (Friday was 230).
Protein is the ugly stepchild. Everyone talks about fat and carbs.
Looks like bodybuilders were ahead of their time. They knew about the power of protein for decades.
Yep, Shameer. And it works in any dietary context, though vegs are going to have a fuck of a time with it.
Got it. Thanks Richard! I thought I read in one of you comment sections. You’ll doing a piece on what went down with Art De vany. I’ll be interested to hear it. The whole autophagy process really had my wheels spinning. Thanks again!
Still editing it. Fucking long and the stupid text you get when you paste in, which is necessary to avoid stupid format shit.
And just the other day, car is coming by, dogs come out barking and I say:
“Serious? It’s just a car.”
My phone sitting next by goes off, Siri: “Heres what I found for serious cars.”
People talking about artificial intelligence makes me laugh, and I’m as far from Luddite as you can get.
Just don’t see anything close in my lifetime,
Richard,
Noob chef question. Before I mess this up. If I make a stock with some pork bones, in order to make a reduction later, do you think too much gelatin/collagen in the stock will mess up the reduction? I would mix it with roast drippings but the loin roast looks lean.
Cheers
ramon
Hey Ramon.
I don’t often make my own stock or bone broth but when I do, I always fat skim after the typical straining, when still warm. You can get a fat skimmer at a kitchen supply, or Amazon. It’s typically a quart size or so with a spout coming up from the bottom and a rubber stopper.
Put the rubber stopper in the spout, pour in your stock (you’ll probably have to do batches), wait for the fat to setttle at the top, remove spout and pour out your fatless stock.
This will retain the gelatin (collagen peptides).
Don’t put any salt or other seasonings in, because they will concentrate if you reduce. Salt and season after reducing.
Best of luck.