It’s been a while since I shared a post on what I’ve been eating and what I’ve been doing to stay fit.
As many of you know I’ve been maintaining my weight around 120 pounds for the past year. I’m 53 and have been eating LCHF for 7 years now. As time goes on, I’ve become more adventurous with my low carb lifestyle and have experimented with adding back a few extra carbs to my diet.
So what does eating a LCHF maintenance diet look like? Here’s how I do it:
Specifically, I’ve added back around 500 calories to my daily diet in the form of extra veggies, a daily 1/2 cup serving of low glycemic fruit such as blueberries, peaches and strawberries, perhaps some Greek Yogurt which I eat as a side-dish to Indian food, wine and small servings of extra dark 85% chocolate. I’ve also been experimenting with small servings of lentils, white beans and black beans in chillis and so far so good – my weight has stayed nice and stable! Most days I eat between 25-30 g net carbs and around 1600-1700 calories. Let me tell you that it’s been so enjoyable to eat massive amounts of veggies and to add some berries back to my diet! Each night I enjoy a pre-bedtime snack of 1/2 cup of berries, usually frozen blueberries, with a couple of scoops of vanilla flavored fresh whipped cream. Combining fat with any carbohydrate is always a good idea as it slows down the release of insulin and ensures you are full and don’t suffer any blood sugar dips.
My husband John and I have gotten into the habit of making a huge salad each night, especially in the summer months, consisting of lots of raw colorful veggies – green cabbage, red cabbage, green onions, spinach, baby lettuces, radishes, cucumber, avocado, carrots, herbs such as cilantro and mint and seaweed are some of our favorites. We’ll either top our salad with a mayonnaise dressing that we make with mayonnaise plus extra flavorings eg soy and sesame oil for an asian inspired dressing or a nice Balsamic Vinaigrette with a variety of extra virgin olive oils and vinegars. Making a salad like this is nice and filling and ensures you don’t miss out on all those healthy antioxidants. Winter or summer, we make veggies and salads the focus of our dinner with small servings of protein on the side, usually 4-6oz. You really don’t need as much protein as you think you do and eating smaller servings saves you money too!
As you all know, a low carb high fat diet is not about eating large servings of protein. Studies have shown that protein eaten in excess promotes oxidation and activates biological pathways that makes the body age faster.
We’ve also consciously made an effort to lower the amount of animal protein we eat by including a couple of vegetarian days in our weekly menu. A vegetarian protein source we’ve very recently added back to our diets is beans and lentils in the form of homemade hummus and lentil sides and soups. Many primal and paleo experts eg Mark Sisson now recommend eating small servings of beans. While most beans, with the exception of black soy beans, might be a little too high in carbs to eat when you’re losing weight, at maintenance it’s a very doable option. A half cup of cooked beans is on average around 7g net carbs. Now and again we’ll make a stir-fry using tofu but never more than once a month. Soy products, like tofu and soy milk, although low-carb, are not the healthiest form of protein due to the inherent makeup of the soy itself and the way it’s produced. Over consumption of soy products can lead to thyroid deficiency, so beware! However, fermented soy products like tempeh, miso and tamari and fermented veggies (kimchi) are very healthy.
We’re also trying to eat more seafood and twice a week we’ll make some roasted salmon, roasted cod with a LCHF sauce, or tuna steaks coated with sesame seed and sauteed, or a dish with shrimp or scallops. In summer, seaweed salad made with wakame and dulse appears on our table once or twice a week too. Anything from the sea is so good for you. After all, life came from the sea! Always choose wild fish if you can and not farm raised which contains toxins from polluted waters.
Recently we’ve been experimenting with Middle Eatern and Korean flavors! If you’re new to this way of eating or are running out of meal ideas, check out our fabulous LCHF Nation Cookbooks for some super flavorful low carb food.
Regardless of what I choose to eat and drink for dinner I ALWAYS have my eggs each morning and my snack of nuts for lunch. Oh – and usually 1-2 glasses of wine each night. That’s my special treat!
As for exercise, I’ve kept up my habit of getting at least 7000-10,000 steps a day, through walking, with longer treks on weekends. Some days I’m more active than other days. I recently added some resistance band training to my weight training workout. To all the women out there who want to tone flabby forms – I’ve found resistance bands to work great! Check out my pic above.
If you’d like me to personally help you get slim – and stay slim check out my Personalized Weight Loss Meal Plan package. It contains everything you need to permanently lose that weight you haven’t been able to lose and to get your body (remember you only have one!) into excellent health.
Read about what people in their 50’s would tell their 20 and 30 something year old selves!