Carb Tolerance Part 2

One more evidence that you should not bother

I’ve already written a blog post about carb tolerance, but on my way to horseriding I’ve been listening to a great podcast by Danny Lennon with Prof. Christopher Gardner on a recently published paper with the title “Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion” . I would like to give you some insights in the research findings as well as write down some of the thoughts Prof. Gardner expressed in the podcast.

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Pork Loin Letscho

Easy protein for every day.

Letscho is a popular dish in Austria, originally from Hungary and mainly consists of peppers, tomato and onions. Traditionally it is combined with bacon and served as a main dish, but in Austria it is prepared with even more vegetables and therefore considered a side.

We’ve combined both ways and created a macro-friendly one pot version of this popular dish. Use any lean cut of pork or substitute it with chicken or turkey if you like. I decided to use lard to simulate the bacon which is normally used (together with the smoked paprika) but you can use any cooking fat you have at home.

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Prepare all the vegetables and cut them into relatively big chunks.

Put your roasting tray on high heat, add the lard, cut the meat in mouth sized pieces and brown them in your tray. Don’t put too much meat into your tray at once, this will cool down the tray too much and the meat will loose a lot of liquid and won’t get brown. Divide your meat in small batches and brown them one after the other.

Set the meat aside and add the chopped onions. Let them take a little colour, then add the peppers. Let everything cook down a little, then add the eggplants and roast them a little. Add the tomato paste, stir, and let it caramelize. Deglaze the tray with the passata and some water. Season to taste, add your browned pork meat and let everything simmer at low heat until the pork is almost done.

We add the zucchini at the end, as we don’t want them to become too mushy. Let them cook until they are soft.

That is a huge amount of food and you will need a big roasting tray or pot for this. If it is too much for you to handle, cut everything in half to make a smaller amount of food. Leftovers will become even better once you reheat them!

This recipe is a great way to get your protein in! Just 100g have almost 10g of high quality protein. It makes calculating portion size really easy: say you need 50g of protein per meal, so you only need 500g of this one pot stew to be completely covered.

Did you like the recipe or made some adjustments you would like to share? Leave me a like or comment below. Feel free to send this recipe to protein deprived friends and family!

The Very Low Calories Dessert #2

Budino al cocco

First of all, credits to Anastasia Zinchenko, PhD from Science Strength who posted a very yummie dessert on her Instagram profile: a chocolate pudding with 100kcal per 1,5 liters! By the way, follow her if you want some evidence-based knowledge gains, diet motivation and some very badass powerlifting and bodybuilding action!

As I did not have exactly the same ingredients as the original recipe, I developed my own version, which is extremly simple, quick and versatile. One of my favorites is the “budino al cocco” (coconut pudding in Italian). It has approximately 20kcal for 0,75 liters and it’s therefore the perfect treat for you sweet-toothy-hard-dieting folks. Enough talking: here is the recipe!

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Fats: Because Nutbutter Is Happyness

But wait, fat makes me fat, right?! Now you should already know the answer: it’s all about the calorie deficit at the end of the day and like carbs, fats are neither good nor bad. Nevertheless, fat is really energy dense: 10 gramms of fat (approx. a tea spoon) have huge 90 kcals. This means that, you should not indulge in those tasty “healthy” low-carb-paleo-keto-raw-gluten free-vegan nut bars if you are trying to lose body fat ;). So what’s the deal with fats, now? Let’s have a closer look through the biochemist’s googles.

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The Zero Calories Dessert #1

Coffee Granita

Have a look at the picture below if you do not know what a granita is: it’s a delicious Italian dessert with -probably- Arabian roots. We eat it especially in summer but to be honest it is like ice cream: it is always time for it ;-).

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Granita al caffé at Caffé Sant’Eustacchio in Rome

But zero calories ice cream? Are you kidding me?

Stefan and I are dieting and especially for me there is no much room for delicious ice cream and generally gorgeous high caloric treats, like dark chocolate and nut butter. This is also the reason why both of them are in the cellar right now 😉 but more about this issue later. That’s why we developped the recipe below.
Long story short: here is the solution for all of you coffee lovers and sweet tooth people: it is refreshing, it is sweet and it teleports you in Piazza Navona in Rome when you eat it. You can use coffein-free coffee too -as we do- so that you can have this treat also in the evening.

Makes two big servings

  • three ice-cube trays (each ca. 250 ml water)
  • three teaspoons instant coffee (it makes it more fluffy)
  • 250 ml tap water
  • pinch of salt
  • sweetener to taste
  • optional: flavours, spices (cinnamon, vanilla, ginger…)
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Blend everything!

Blend everything in a powerful blender. Enjoy. A lot.
As most if not all of our recipes, it’s a mothership: vary it, experiment with it, make it better and have fun! Of course, let us know how we could do it even better 😉

Suggestions:

…with cacao (no zero calories, but awesome)

…with matcha (add a bit more water)

…with the juice and zest of one lemon

Carbohydrates: Candies, Noodles And All That Good Stuff

…or are they evil?

Currently, it is a real hot topic, especially since many countries have introduced a sugary drink tax and low-carb and keto diet are becoming very popular among the broad public.  Is it the right way to go in order to lose fat? Yes. And no.

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Incredibly Easy Cheesecake

The three ingredient gluten-free cheesecake.

No matter if I am cutting or bulking, I have this cheesecake every single day for breakfast, adding some milk kefir, skyr or fruits depending on the needs. Isn’t that awesome? If it fits my macros (I am 160cm petite), it should also fit in yours 😉

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