Sophie and Neta--- what do we eat

Sophia and Neta have both been eating LCHF for many months.

We both log what we eat and you can follow our menus to know what  we eat daily.  It can help you plan your meals.  We try to stay at 75%fat 20%protein and 5% carbs

www.myfitnesspal.com/food/diary/sophielowcarber   For Sophie's daily food log

 http://www.myfitnesspal.com/food/diary/TwoBrokeLowCarbersNeta  For Neta's daily food log

Eat low fat to kiss ketosis goodbye

Today I was at the mall, and I was really hungry, so I looked around the food court for acceptabletdining options.  Sadly, there weren't much.  I thought my safest bet would be the greek fast food restaurant.  I ordered the chicken kebab with the side salad. it came with cucumber sauce.  There was no margarine.  I think it was made with fat free yogurt because I did not feel very satiated.  And i felt naseous and had a slight head ache.  Yup, i was out of ketosis.

When I got home, I had bullet proof tea (tea with 1 tbsp butter, 1 tbsp mtc oil) I started to feel better and lost the naseous feeling.  Then i had 2 eggs later.  I met some friends at Dave and Buster's and had desert with them after some games.  I ate the wings, I like wings because they are 50% and 50% protein.  I had that with butter as my dipping sauce.

What i did was called a protein fast.  Its where you eat nothing but protein and fat to help you get back into ketosis.  You can also do what it called a fat fast.  These things help you get back into ketosis really quickly when you have a slip, in my case, it was an accidental slip.

I have the metal taste in my mouth now, and yes i am back in ketosis! 

Stay away from low fat products because they remove the fat in it and add sugar which can get you out of ketosis.  I love being in ketosis, not very hungry and life is just good.

Sophie

Low carb cheesecake mousse 12 carbs total(day 8)

Not the best cook in the world but HEY! this required no cooking XD

Dairy-based-low-carb dessert for those missing cake!

12 carbs total (feeds 2 on average)

Experiment and make a mess in the kitchen!

Weigh in Wednesday (end of week 1)

So It's the end of the first week and there are results already!!!

Forgot to check for blood ketones, but in the afternoon i was in the 3.3 range which is optimal burning zone!!

I'm so excited!!


Progress :
Day 1 : 
62.2kg
51,1% Hydration
29.9% Body fat

Day 7 :
61,7kg (-400g)
52.1% Hydration (+1%)
28.5% Body fat (-1.4%)


Drink your water! Without enough hydration you won't be seeing the results you want!

Neta's Before and After

Before : 262 pounds.

Dietary choices : Primarily 'instant food' and delivery.

Health condition : Mobility issues, tired very easily.

After : 115 pounds

Dietary choices : Low carb, real foods, clean.

Health condition: No mobility issues, high energy, perfect blood tests.
Exercise: Light/Moderate.

I had a total loss of 160 pounds. At 102 pounds unfortunately I got quite bullied for being 'too skinny' and 'you need to eat a burger' comments.

At first it was funny and, dare I say, flattering. However the comedy waned away after the 20th time I heard that.

Last year I decided to try out raw veganism. For the same reason everyone does.

"For the animals"

However that choice gave me 40 pounds back and I decided to return to low carb and this time I'm vlogging my progress and routines in order for other people on a weight-loss journey to be motivated.

Weight loss is not linear. Especially for women.

You'll have ups and downs and I'm here to show you that it is normal to stall, plateau, doubt yourself and have social pressure.

I decided to show my progress in real time. Feel free to join me and I'm looking forward to hear your stories too!

Sophie and I have a youtube channel and a facebook page

www.youtube.com/user/TwoBrokeLowCarbers
https://www.facebook.com/TwoBrokeLowCarbers

Our Open Food Diaries
www.myfitnesspal.com/food/diary/sophielowcarber   For Sophie's daily food log

 www.myfitnesspal.com/food/diary/TwoBrokeLowCarbersNeta  For Neta's daily food log

Zero carb movie snack #2 ! Fast and simple!

Watch the video here!

Step 1 :
Get pork fat (or beef fat) from the butcher, I find pork fat so that's what i'm working with.

Step 2 :
Cut in pieces the fat. You can cut it in squares for chips or in strips for a replacement of bread sticks for dipping!

Step 3 :
Start rendering the fat in a pot or pan (i'm using a pot) at half the maximum heat your stove allows you. I was told to take out half the fat each time in order to avoid 'burning it'. Not sure what that means but it works anyhow!

Keep the rendered fat in a porcelain container of choice. I'm using a baking pan and then I transfer that in to a jar and keep it in the fridge.

Step 4 :
Season at will and enjoy your movie snack!!

High Fat Butternaut squash soup

Thank you MaryAnn for this recipe

I sautéed butternut squash and a bag of minestrone vegetables, several cloves of garlic, and a sliced onion in a stick of butter. Sprinkle some ground cayenne pepper.
I then added 21/2 qts of chicken stock and let it simmer for about 45 minutes. Afterwards, I used my immersion blender to puree it. Frequently check for seasoning to taste. Snip chives and add to it.
I garnished my bowl with a dollop of sour cream and more chives.

I don't measure, just dump. I hope you like it!

Party time!!!

I am SO excited to be famous for being skinny.

I've never been skinny before, and I know I have some more to go, and I'm halfway there.  This journey has been great, I learned to cook.  I never was really much of a cook before.  Diet doc says to cook everything in butter and then it truly does taste AMAZING!!!!

I made some candy today, so I will be celebrating with that tonight.  I"m just really excited  to be featured on the website that got me to be healthy.  I know I should get to my goal by the summer.

Being skinny has given me a lot more confidence than I had in the past.  I used to always think I was too fat.  And I hated looking at myself in the mirror and I hated being in pictures because I was fat.  Now I'm ready to punch anyone in the face who calls me fat.  To be fair, I give them a warning first.  People are smart enough to back away after the first warning.

I also feel that losing weight, I have learned who my true friends are.  I am lucky to have them.  There are people who were jealous that I was losing weight and they kept telling me that I am going to die of a heart attack because they kept watching me add more fat to my food.  My heart is stronger than it used to be.  And I do not spend time with those people, I am only looking to be around positive people who are fun to be around.  Not people with bad energy that try to drag others down with them.

I am not at my goal yet, but I am on my way there!

My story on dietdoctor.com- Sophie

http://www.dietdoctor.com/blog-changed-life

Here is my story.

Andreas, thanks so much for posting it!  You are my inspiration.

Motivation Jeans---- 1st video

2 broke low carber genius idea.
Buy a pair of the smallest jeans you would like to fit into.  Doesn''t matter what size.  Track your progress often.  Try on the pants and see how far you have come.  Its a great way to measure your success!
 


Sophie-   Sophie

Neta-   Neta

Money saving tips- Make your own body spray (natural and organic)

Both Neta and I use rose body spray.  Neta uses it for deodarant.  I, Sophie use it as a body spray.  In this video, I teach you how to make it!  You will smell really good like us!!!

http://www.youtube.com/watch?v=dqqVDVweO04

Money saving clothes tips

When you go on a lchf (low carb high fat) you have many expenses besides food.  You are constantly buying new clothes to replace the ones you have because they are two big on you.  Check the video below for a post on a money saving idea-leggings!

http://www.youtube.com/watch?v=oGO5PdeCxzw

Our Youtube channel!

Two Broke Low Carbers Vlog

Our daily diary and weekly weigh in progress!
Some fun too!

How to make crispy bacon!

So this is a method I found to make bacon crispy (when I can find actual bacon that has no preservatives or at least has the absolute minimum of 'bad mojo' in them, these had 0.2 carbs per 100 grams)

Step 1 !

Put in a tray some aluminium foil and bake at 150-200 oC until it looks half-way done

Step 2 !

Flip your bacon and let it cook at 100-150 until crispy!

Step 3!! 

Leave the kitchen for a bit and have a hungry guest just eat up your crispy bacon and don't manage to take a picture! Try it out! Cook until crisp to your preference! 

Breakfast on a budget

Want to start your day with A LOT of fat?
how about eggs, bacon and avacado?

Really simple, just dry everything in butter.

Its a great way to limit your carbs by having less for breakfast and you also don't spike your insulin levels much

Great for budget eating.  Eggs are cheap, one dozen for $2.   30 cents for 2 eggs.  Bacon is a couple of dollars an avacado is $2.  less than 1/4 was used so that is 50 cents. 1 pound of bacon is about 3.00 at 20 slices so that is 1 cents each, an comes to 30 cents.  Sometimes you can find the pack on sale for 1.29.


Total cost for breakfast is: 1.10

Budget breakfast, big amount of fat and protein!

Beef heart on a bed of vegetables! (cheap recipe)

So, as you can imagine, money is quite low.. So sometimes I need a cheap plan.

This is one of them!


- Half a beef heart
- Half a red bell pepper
- Half a green bell pepper
- Half a tomato

Feeds: 1 hungry low carber!
Estimated cost : 1.80 euros.

Step 1 :

Put the beef heart in a clay pot with spices of choice. If your butcher has cleared the heart from the extra fat, just add butter. Put the lid on and let it roast for 2-4 hours at 150-200 oC.

I generally let it roast for 2 hours at 200 oC then set it to 150 oC for the rest.

Keep the fat!

Step 2 :

Chop up the bell peppers and tomato and place on your dish (or in a bowl) and season to taste.

Enjoy!!

Low carb movie snack!! (0 carbs)

Video of this recipe! Click here!
We all want that crunchy-snacky food feeling when we're watching a movie..
Here's one that you'll absolutely adore!!

Pork Cracklings!

Ask for Pork Skin from your butcher. He may or maynot give you skin with a layer of fat. Whatever he gives, we can work with it. Some butchers just give em out for free, some sell them.

 Ask for your butcher to cut the skin in 1 cm width ribbons or do it at home. In order to do it fast, roll it up like a napkin and slice through.


Step 1 (if your pork skin has no fat, skip this step)

- Boil the pork skin ribbons for about 20 minutes. Drain.

Step 2

- Bake the pork skin ribbons for about 30 minutes. Drain (keep the fat)

Step 3
- Deep fry the pork skin for about 30 seconds to a minute in lard or butter. I tried with olive oil but the taste was too heavy. Drain and enjoy!!


Optional*

Season what spices you desire. Make it spicy or savoury to taste! Your call!

Cold tuna/ Hot tuna ! (emergency dish!)

So one of my 'things' is to be able to scrap up a fast dish.
I rarely go by recipe, I'm more of a 'what's in the fridge' type of cook.

Here are 2 dishes with canned-tuna-in-brine that you can do if you don't have much time.



Hot dish :

-Butter
- Drained tuna
- Mushrooms of choice (i use the small white ones)
- Heavy cream
- Nutmeg
-Fresh ground pepper
- Optional: coconut flour (1 tablespoon)

Execution:
Put a sauce pot on the stove.
Set heat to 3 (out of 6)
Put in a few slices of butter, depending on how 'buttery' you want the sauce to be.
Dice the mushrooms and chuck them in!
Let simmer for a few minutes, the butter will first get absorbed, don't add more, it will return to the pot in a bit.
When the mushrooms are cooked and the sauce looks thicker, if it's not thick enough, chuck in the coconut flour and leave it simmer for a minute more.

Put the drained tuna in a bowl, add the sauce.

Voila!! It's a hot dish!!




Cold dish :

- Drained tuna
- Half a tomato
- Half a green bell pepper
- 1 tablespoon of mustard.

Optional choices :
-Dill
-Homemade mayo
- Chopped boiled egg
- raw olive oil

Execution:

Just chop up everything, add all in a bowl, salad style.
Add the mustard in the end and mix it with the salad.
Enjoy a cool dish!!

Homemade Chocolate Candy

In the low carb world, we call candy Fat bombs.  The reason is if you need some more fat, you can just eat a couple of these.  Or if you are still hungry after a meal, have 1 or 2.  These are also great to take with you to a party so you have some fats to munch on or healthy desert so to speak.  Every party I have been to always had a lot of sugar laden deserts with a lot of gluten in it.   This is a guilt free desert full of fat! 
Here is what you need-

• 1/2 cup coconut oil (solid at room temp)
• 1/4 cup Cocoa Powder
• 2 Tbsp any sweetener you desire.  I used liquid stevia in this.  You can add more or less depending on how sweet you like this.
• 1 tsp vanilla extract(gives it a nice vanilla flavor)
• 1 tbsp heavy whipping cream

In a sauce pan, melt the coconut oil.  Then remove from heat.  Add all of your other ingredients and  whisk until mixed evenly.  It does not take very long.

Pour into silicone molds and put in the fridge.  It should be hardened into candy within the hour.

Stuffed Pepper Recipe

Today's Recipe is Stuffed Pepper.
Its really EASY to make.  You can make a lot of them, cook them and keep them in the fridge until you are ready to eat.  These are GREAT to take with you to a party as a low carb dish so you have something to eat.  They make great appetizers as well as an actual meal.

What you will need

butter
bell pepper (use any color you want, I used green)
ground beef
spices (i used onion power, cayenne pepper, ginger powder, garlic powder.  You can add salt if you desire, i do not)
1 egg

In a frying pan, cook the ground beef until it becomes brown.  Mix in the desired spices while cooking.  You don't need to add any fats when you cook this because it can cook in its own fat.

Cut a bell pepper in half.  Clean out the inside.  Put your cooked beef inside the bell pepper and fill it to the top.  Preheat your over to 350 degrees.  Grease a pan with some butter and put your pepper inside.  Cook for 15-20 minutes.   Check up on it to make sure it is done

In a frying pan, cook an egg with butter.

Once your pepper is done, take it out of the oven and put your egg on top of the pepper.

Its really easy takes less than 5 minutes of prep time.  The oven does most of the work for you so you don't have to do much.