Good morning! What did you think of those brussel sprouts? I got a few comments from people who loved them (thank you!) hoping that the rest of you have had a chance to give them a try! Today’s recipe I’m pretty sure is going to raise some eyebrows and get a few of you pretty excited. In the land of low carb and ketogenic diets, any time we bring up something like a sweet potato there seems to be a collective and palpable sense of excitement. Something starchy I can eat??? Yes, absolutely. At the right time and in the right amounts, sweet potatoes can be a fantastic tool to avoid getting stuck on a plateau, sad and miserable wondering where the heck you went wrong.
Carbohydrate cycling, Carb backloading, Cyclical Ketogenic Diets all of these have something in common - they strategically use carbs to give you a break from your day to day, to avoid your body over-adapting to a super low carb plan and to take advantage of the increase in insulin sensitivity that is created when you exercise. Know, that just like everything else, this strategy works differently for different people
If what you are after is your best health than you will want to watch what carbs you use for this. I subscribe to Bulletproof principles that are as careful about the quality of your food as your macro balance. So for me, I will use sweet potatoes, root vegetables and some white rice to get the job done - the vegetables are nutrient dense and the rice is basically hypoallergenic (for most) and easy to digest plus it’s great for sleep as it contributes to the production of GABA, a neurotransmitter that is calming and necessary to get you to dreamland.
Post workout and end of day are the best times to consume your carbs. If you are following a low carb and/or ketogenic plan you will likely introduce carbs 1-2 days a week strategically. This is not about doing this on a daily basis. If you are a high performance athlete or looking to significantly increase your muscle mass as a bodybuilder this article is not for you - you have a different set of circumstances altogether, you are likely more insulin sensitive and can tolerate a much higher carb load than the average person. But for those of you who are looking to improve your body composition and are dealing with some level of insulin resistance, pre or at Type 2 diabetes, obesity etc….the following suggestions are for you:
I’ll bet you can’t wait to do this. Will it kick you out of ketosis? You bet it will, but for most people for just one day, two at the most. As you all know, I am a lot less focused on people being in a ketogenic state (unless they have certain diseases like certain cancers, neurodegenerative states or suffer from certain seizure disorders) than I am on finding the dietary plan that is most sustainable for each individual while giving them the best results - both from an overall health and body composition perspective. No point being thin if you end up getting sick - it’s that simple. Try this out and let me know how you do! Or have you tried it before? Use the comments section on the blog let’s get the conversation started!
Keto//OS Fast Facts: How long before I see/experience benefits?
This is a question I get A LOT. Even at consumer shows, when people drink a thimbleful of shake and wait expectantly, hoping for angels to sing and fat to melt off their bellies. I’m kidding - but I do get this question. Almost every day. Can anyone guess the answer? It depends. Seriously it’s like when the weatherman says it’s going to rain and be sunny and possibly windy….anyone could say that and be right. Let me explain.
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Recipe: Sweet Potato Dream
This will be the shortest and simplest recipe I will have ever posted but possibly the most popular lol! Sweet potatoes are a delicious source of Vitamins A and C and healthy carbs when used properly. On the days you choose to indulge just do this:
Bake a medium sweet potato (about 180 grams) till soft inside at 320.
You can poke a few holes in the skin or wrap it in foil to help it along.
Cut the potato in half, drizzle with 1 TBSP MCT oil, sprinkle with sea salt and cinnamon, mash it if you are so inclined.
STOP. Take a leisurely breath. Slowly, scoop out your first bite and savour. Take your time. Enjoy. If you inhale your potato you will look at your plate with confusion wondering where it disappeared to. Take your time to enjoy it and don’t eat the skin - it often harbours mold.