fat fast day 1

i started this fat fast just to see if i can do it and also to move my never ending plateau. i can also say as I'm typing this that its easier than i thought especially for me because I'm in lowcarb for a long time now. others might struggle though especially if your not used to this kind of lifestyle, so i suggest begin with a lowcarb diet first then move to fat fast if you plateau, also remember this is not a long time diet, you can just do this not more than 5 days because of the lack of proteins. I'm planning to do this in 3 days so il update this entry as i goes. i chat down my meal plan, recipes, and macros for your guide, it might not be 100% accurate  so i suggest you guys make some research too but i did my best to calculate this macros as best as i can for my future reference because counting this macro is such a headache. you need food scale.

i thought i was short on fats on my first day but i did not add the bacon fats that i used to fry my meal 2 so i adjust my macro.

day 1

                                             serving        calories     net carbs      proteins         fats

meal 1

chia seed                              1/2 tbsp               30                   0          1.5g      2.5g

flax seed meal                        1 tbsp                 30                   0         1.5g       2.5g

whipping creme                     3 tbsp                 135                  0           0       13.5g

a cup of coffee with stevia

with a serving of powder creamer                   10

                                       

                                       total                          205                 0            3g              18.5g

method:

mix everything together and let it sit for awhile till the chia thickens.

meal 2 ( this is for two people since my husband is doing keto too i just add protein to his servings or you can half this and eat the rest for your other meal)

                                       serving                calories      netcarbs            proteins      fats

pasta zero                    1 whole pack            30              2g                       2g                0

unsalted butter           1 tbsp                      100              0g                       0g               11g

creme cheese               2 oz                         200              4                         4g               20g

parsley dried               1 tbsp                        4

1/2 slice of bacon       1 bacon                 90            0                            6g                7g

bacon oil                      1 tbsp                      112              0                           0               12.5g

                                 total                536              6g                       12g              50.5g

                            divide by 2          268               3g                       6g               25.25g

method: clean your shirataki noodles first, dry it then pan fry it without oil.

              cook your bacon. take the bacon out and half it. in the pan were you cook the bacon fry the     shirataki noodles again then add your creme cheese,butter and about 1/4 cup of water, mix till the cheese melts and the butter emulsified with the sauce. add your spices salt and pepper and some parsley. half the servings. served with half of the bacon slice. crumb the bacon and put it on top.

meal 3 creme cheese frozen clouds ( divide into four serving size)

                                     servings       calories      netcarbs         proteins         fats

creme cheese                4 oz             400                8g                      8g                40g

unsalted butter             1/4 cup        400               0                        0                  44g

liquid stevia                  5 drops          0                   0                      0                   0

walnuts                       4 tbsp                180             6g                   7g                   19g

                                  total                 980                14g                  15g                 103

                       divide by 4                245                3.5                  3.75g                   25.7

method:

soften the butter and the creme cheese. using a hand held electric mixer mix everything tills it becomes creamy. add the sweetener. you can also add vanilla flavor  just adjust your macro accordingly. pour it in any mold keep in mind that you need to freeze it and used a mold that it will be easy for you to divide into four. freeze for 2-3 hours. top it with walnuts or any nuts or nothing at all but adjust your macro.

meal 4 egg and avocado omelet

                                    servings            calories        netcarbs          proteins       fats

egg                              medium size         70                  1                       6                 4.5g

shredded cheese       1/4 cup               110                  1                       7g                9g

sour creme                  1 tbsp                  30                  .5                       .5                 2.5

avocado                       60g                    100                2 g                     0                   9g

chunky salsa              1 tbsp                  5                     .5                      0                   0

                                      total:                  315              5g                       13.5              24.5g

 method: i used a nonstick spray to cook this. beat your egg put it in the pan then add everything. put some salt and pepper to taste.

                                                     

                                                                calories        netcarbs       proteins         fats

   total macro for the whole day:         1033            11.5                 26.25               93.9g

1 minute parmesan and cheddar mug cake

this is so good especially when eating a stew

recipe:

3 tbsp of almond flour
2 tbsp of unflavored whey protein powder
1/2 tsp of baking powder
1 tbsp of butter soften
1 tbsp of almond milk
2 tbsp of parmesan cheese
2 tbsp of cheddar cheese

2 tbsp of beaten egg

Pinch of salt

mix everything together except for the cheddar cheese. divide into two ramekin. put the
cheddar cheese on top. microwave for 1 minute. you can also add some spices to it if you want.

1 minute cinnamon pb choco chips mugcake

 i kept on making this over and over because its so good and moist and very fast to make

recipe:
1 tbsp of eryrithol or any sweetener of choice
1/2 tbsp of lc sweet brown ( i got this from netrition.com it replace a brown sugar) if you don't have this you can omit this and add as a sweetener of choice
1 tbsp of soften butter
3 tbsp of almond flour
2 tbsp of choco whey protein powder
1 tbsp of almond milk
1/2 tsp of baking powder
2 tbsp of beaten egg
1 tsp of no sugar pb
1/2 tsp of cinnamon powder
2 tbsp of choco chips ( im using nevada manna brand its low carb and no sugar alcohol) or 1 square of 85% chocolate bar just chopped it up.

mix everything up together, i suggest to double this recipe all the time because you can leave them in the fridge covered and heat them the next day.
if you did double the recipe used a beaten whole egg. and divide into four ramekins if not then divide into two ramekins
microwave for exactly one minute ( my microwave is 700 watts so if yours is higher i suggest about 45-50 seconds)

sweet potato breakfast protein bar

this is not a keto recipe i made this for my maintenance phase.

recipe:
5 oz sweet potato ( steam and peeled) and cool down
2 tbsp of organic no added sugar peanut butter
2 tsp of cinnamon powder
1 tbsp of melted butter
2 tbsp of choco chips
5 drops of liquid stevia
1/2 cup of almond flour
1 cup vanilla whey protein powder
1/2 tbsp to 1 tbsp of water

just mix everything together except your water add it slowly
it will be very sticky
line a mini loaf pan with cling or plastic wrap
then put your mixture in, don't try to spread it because its really sticky
then put another plastic wrap on top of your mixture
now that you have the plastic on top used your hands to even everything out
freeze
when its frozen cut them in 6 pieces, wrap them again or put it in tight seal container making sure that they don't touch each other
you can eat them as a fudge or microwave them for 30 seconds till it becomes bready enjoy immediately

cauliflower gnocchi ( updated version)

recipe: cauliflower mash
2 cups cauliflower "rice"
1/4 cup of so delicious unsweetened coconut milk or almond milk

cook the cauliflower rice in the microwave for 5 minutes or steam it, i just like to microwave it so i wont add any more moisture to the cauliflower.
while its piping hot put it in a powerful blender or processor and add the 1/4 cup of unsweetened coconut milk.
keep on processing till you get a very smooth cauliflower mash.
it will yield a cup of cauliflower mash.

recipe for the dough:
1 cup of cauliflower mash
1 1/4 cup of almond flour
1/4 cup of unflavored whey protein powder
5 tbsp of ground physillium husk
1/2 cup of grated parmesan cheese
2 tsp of baking powder
pinch of salt
1/2 cup of boiling water
1 egg
2 tbsp of olive oil ( for your hands so it wont stick)
2 tbsp of coconut flour

preheat oven to 250F
mix every dry ingredients first except for the coconut flour.
add the water and the egg then using an electric hand mixer beat it till you get a dough consistency, it will be soupy at first but it will thicken up because of the boiling water and the physillium husk.
cover and rest the dough for 30 minutes ( my baby cried so i had to put it in the fridge but i think it helps)
before working on the dough put 2 tbsp of coconut flour and mix it in, it will act as a flour so it wont stick too much on the silicone mat.
divide your dough in 8 equal parts
roll each dough in a long log
cut it in desire sizes
i usually cut it 1/2 inch to 1 inch.
Put it in the oven for 15 minutes then
heat a nonstick pan
you don't need oil in the pan

Then take out the gnocchi from the oven
seared the gnocchi on both side., don't skip this part it will make the gnocchi firm so that it will hold with any sauces.
let it cool down. i store mine in airtight container and freeze them.
when I'm ready to use it i just make the sauce first then add the frozen gnocchi.

chewy brownies

the best tasting lowcarb brownies i made, and the best tasting brownies i had ( and i had a lot) its also chewy and crusty at the same time :) I'm truly proud of this recipe so please try it and let me know what you think :)

recipe:
1 cup of almond flour ( i used honeyville brand)
1/4 cup of vanilla whey protein powder
1.5 tbsp of coconut flour
1/4 cup of organic cocoa powder
5 tbsp of unsalted butter
3 tbsp of ground physillium husk ( I'm telling you if you don't have this in your lowcarb pantry you should get some it will add fiber and chewy texture in your muffin or in this case brownies)
2/3 cup of ricotta cheese ( i used part skim because that's whats on the store, but you can lower the carb count more if your going to use the whole ricotta cheese)
1 egg
1/2  cup of so delicious coconut milk or almond milk
1 cup of erythritol (  if you change this sweetener i don't know whats the texture will be, erythritol added texture to this recipe , its a natural sweetener with 0 in the glycemic index so it wont raised or spike your blood glucose)
1 tsp of baking powder
1/4 tsp of salt
1 tsp of vanilla

for the crumb ( if you choose to make some muffin too)
1/4 cup erythritol
1 tbsp of softened unsalted butter
2 tbsp of cinnamon powder

method
heat the oven at 350 F
mix the almond and coconut flour, whey protein powder, baking powder, salt, cocoa powder and the physillium husk, mix well. set aside
softened the butter
creme the butter and the erythritol together until well mix using hand held electric mixer
add the egg and continue mixing
add the ricotta cheese
add all the dry ingredients and continue mixing
add the coconut milk or almond milk and vanilla
at this point add your choco chips. its up to you how much choco chips your going to use ( adjust your carb count according to your own ingredients)
keep on mixing.

i was able to make 12 muffins and 6 regular size whoppie cookie in this batter

line your muffin 12 muffin tin, fill it up halfway. to add the cinnamon crumb just mix everything and put it on top of the batter bake it at 350F for 30 minutes

make this into a cookie brownies i did not put any cinnamon crumb in the cookie brownies but its still crusty outside just scope the batter using cookie dough scooper spread it a little in a silicone mat bake it at 350F for 15-20 minutes or depends on how small your cookies are just keep on checking or what i did is i have a nonstick whoopie pie pan i grease it then put my batter in it cook it for 20-30 minutes. 

I also put the same batter in a 9x9 square pan and top it with chocolate chunks, cook for 30-35 minutes in the 3rd rack of the oven. Take it out after 35 minutes although it doesn't look cook and it's still a bit soft when you touch it, just take it out and let it cool down. Then cut into squares.

update: so after one day in the fridge i find that the one that i put crumb on top were slightly sweeter than i would like. so i suggest skip the crumb top if you like it not overly sweet.

19 servings with 1.94g of net carb each.

faux tortilla wrap and faux tostada

same recipe as the porkitos but no smoked paprika baked it only for 6 minutes at 350f

it will be flexible but if you over cook it it will be crispy and you wont be able to shape it

same recipe as porkitos but no smoked paprika and shape like a circle and baked 9 minutes or till crunchy 

at 350f oven

you can also use this as thin crust pizza just add italian seasoning to your dough and bake it till its almost crunchy. add you topping and cheese and continue baking till it melts or you can broil it.