Low Carb Island


Day 94 - Weigh In

A week ago I set myself a semi achievable goal of being 113.6kg by April 9th 2014. This would be day 100 of my LCHF lifestyle and would have given me a total weight loss of 25kgs since starting. My OCDish brain likes things in neat little packages like that :)

On top of that, the lightest I can remember being as an adult is 116kg back in 1999. So breaking that barrier I thought would be an exciting milestone.

Soooooo... today I decided to weigh in and check my progress after reaching 117.6kg just 15 days ago.

To my absolutely surprise the scales chimed in at precisely 113.6kg!!!

I am now the lightest I've been as an adult. Down 25kgs (55lbs) since starting LCHF on Dec 30th 2013 and 30kgs since my heaviest back in November 2013.

That's an average loss of 1.86kg a week! Not too shabby!

20140403-214745.jpg The next target in my sights... Breaking the big 100KG mark! Oh, it's happening!!!

Cheat Sheet

Thought I'd share a couple of little things that I enjoy on a regular basis which make me totally forget I've cut anything out of my diet.

20140329-114351.jpg Green & Blacks 70% Dark Organic is possibly the most delicious chocolate in the world! It was my favourite long before LCHF.

With 30 squares in a 100gram block and around 1 carb per square it's a nice treat which I enjoy slowly. Previously I could greedily gobble down a block of chocolate without blinking. Now I'll slowly dissolve a square in my mouth enjoying the rich flavours (especially with an espresso or bulletproof in hand). 3-6 squares a day are a delicious treat!

20140329-114848.jpg I always have a stash of oven roasted organic almonds on hand. These natural goodies are great if you just want something to nibble. Over 55% fat and less than 5% carbs whose complaining :)

20140329-115049.jpg If a soft-drink craving hits or just for a little extra 'bounce' I will add a Berocca to 300ml of sparkling mineral water. As I've not had sugar for three months now this actually taste like a Fanta style drink to my new taste buds and is full of great vitamins.

20140329-115415.jpg Last but certainly not least.... Bullet Proof Coffee. Grass Fed Unsalted Butter, Upgraded Coffee Beans & Upgraded MCT Oil blended together for a creamy, rich and filling beverage to get you going in the mornings.

Simple Satiation

Looking for an easy Sunday night dinner to enjoy while watching TV in your trackies on the lounge? Try this super simple Mexican style mince.

• Sauté one brown onion in butter and olive oil • Add 500gm grass fed beef mince to pan and brown • Stir in one chopped green capsicum and one plump ripe tomato • Sprinkle in Mexican chilli powder to taste and simmer to combine flavours • Transfer to an oven proof dish and cover with pizza cheese • Bake till Golden with stringy, cheesy goodness. • Serve with a generous dollop of sour cream (full fat of course) • Try this scooped into crispy lettuce leaves taco style ;)



Hot in the Kitchen

Yesterday was a fun day in the kitchen. I made a Spiced Pumpkin and Almond loaf (find recipe on the 'What's Cooking Good Looking' post)


20140320-100335.jpg Then I picked up two thick New Zealand Grass Fed Rib Fillet Steaks. I cooked these slowly in my Sous Vide and then finished in a hot pan with herbed butted. I also made a nice Red Wine Jus to finish the steak off. Served with steamed Cauliflower and Broccoli.




Day 79 - Weigh In & Measure Up

Nearly two more weeks on and the weight continues to drop :)

20140320-095708.jpg21kgs (46lbs) lost since starting LCHF. 1.5 inches off my neck, 6.5 inches from my waistline and 4.5 inches in the chest!

I'm going to be putting a ill extra exercise now as I count down to 100days LCHF. I'm excited to see what numbers I can pull.

Health wise..... I have never felt better!!!

On a side note... It was great to see this on the news last night while eating dinner:

20140320-101020.jpg It's great to see the world is finally waking up!

What's Cooking Good Looking?!

This morning while enjoying some bacon, eggs and gluten free grass fed beef sausage for breakfast I decided I'd share some links to recipes I am wanting to try or adapt in the future. Firstly just so I can find them again when I finally have some spare time to cook and secondly because they just look yum!!!

20140319-094542.jpg Spiced Apple Panckakes

Valentines Keto Fat Bombs

Cauliflower Tortillas

Southern Fried Chicken

Pumpkin, Bacon & Coconut Cream Soup This one I'll be adapting to make LCHF and will blog it when I do.

Spanish Fried Cauliflower

Garlic Aioli Made this one last night :) Yum

Coconut Milk Icecream

Pumpkin & Almond Bread Making this tonight! I'll let you know how it goes :)

Lamb Koftas I'll make this with a nice mint & garlic sour cream dipping sauce.

All credit for these recipes to their respective websites!

I love playing around in the kitchen! If you do try any of these recipes before me please feel free to comment with your thoughts.


Flat Chat

This past week has flown by with some very busy days on the road! I'm going strong with the LCHF lifestyle and excited for the next weigh in coming up. I'm also soooooo proud of my partner who has joined me in this new way of eating healthy and is steamrolling her weightloss journey!

We've had a few big successes at work of late so the boss put on a BBQ by the hwy for us all. Being an LCHF eater I was able to partake with much delight!

20140316-172146.jpg Bacon and Eggs has become a staple for me now and I'm seriously enjoying taking crispy strips of steaky bacon and making 'Bacon Soldiers' for my egg yolks!



I'm looking forward to getting home in a few days and grabbing some bulletproof coffees too.

Forgive Me Father for I Have Sinned!

Monday afternoon I met my partner at the shops for a quick afternoon tea and after doing so well all year I decided to splurge with a slice of Lime Swirl Cheesecake and an Irish Nut Creme Coffee. It wasn't an accident or a mistake. I enjoyed it and made a purposeful choice for that afternoon.

20140312-121118.jpg It was delicious however come the next day I felt lethargic all day and now two days on I am just getting over it. I was of course knocked quickly out of Ketosis and hope to be back in tomorrow or Friday at latest.

It's amazing how big an impact a little snack can have!

I tried something new last night for dinner from left overs and it was incredibly delicious! Three slices of left over meatloaf, spread with my tomato & onion sauce from the weekend and sprinkled with pizza cheese. I baked year for 15mins in a very hot oven and they came out like the most scrumptious meatloaf pizzas! Highly recommended!!! I'll be making more meatloaves just to make these a day or two later.


Day 66 - Weigh In

Day 66... Time flies when you loosing bum! Or something like that. :) Less than 6 weeks ago I was proud to post that I had reached a milestone and forever left the 130kgs behind and weighed in at 129kgs.

Well, after today's weigh in I can boast that those 120kg days are now also forever behind me (pardon the pun).

As of this morning I am 119.2kgs and I'm not stopping! (Down from 143kgs last Nov and 138.6 when I started LCHF)

Has it been easy so far? Actually, comparably yes... I know for a lot of people it is a major struggle and I'm not trying to show off. I guess something has changed in me this year and I realize that anything easy has it's cost. Being overweight is easy but not cheap!

There have been sacrifices but nothing compared to the payoff of my health and happiness.

Before this year most people knew me as a very happy optimistic guy... Well now it's just reached sickening levels :) Life is great and I'm feeling unstoppable this morning!



Stretched to Breaking Point

20140303-172423.jpg At the end of last year I looked down at my XXXXXL (that's 5XL) work shirt and observed my mass had grown soooo large that all five x's couldn't hold me in! The shirt was literally tearing under the pressure of my gut!

Tomorrow marks 9 WEEKS of eating healthy, low-carb, high fat goodness.

I am wearing that same work shirt today and am proud to say I easily have at least eight inches of spare fabric now around my torso. I find it mind blowing. The tangible difference in such a shirt spam of time.

I've done 'diets' before! • Weight Watchers • Lite & Easy • even low carb high protein

So what's changed???

I came to a couple of major realisations...

1) Diets don't work! Study after study has shown that the majority of people who go on 'diets' cannot maintain them long term due to feeling deprived and fighting constant cravings. Add to that most who do manage to loose weight end up gaining it all back with around 10% extra on top just for the effort.

2) I Was Poisoning Myself Daily! I've seen the health warnings we have here in Australia about how cigarette smoke is filled with toxins. As such I have never taken up smoking. Half a ciggy in 1994 was enough for me for life.

However the sugar, wheat, carbs I had been shoveling in to my body were (in my opinion) probably doing just as much damage to my future health outlook.

I have come to the understanding now that I need to eliminate the poisons and not confuse that with 'being on a diet'.

I have changed my lifestyle not gone on a diet. As such there will still be days and social events when I do indulge in some sugary carbs. A slice of birthday cake at a celebration for instance. However stoping by the bakery on a daily basis for a chocolate croissant or chocolate muffin is just ridiculous when you see it's the same as having birthday cake daily!

I am not on a DIET, I have cut out junk and now eat majority low carb, high healthy fat food.

The outcome? I am feeling the best I have ever felt in my life. Symptoms and illnesses I had assumed were par for the course have cleared up in a matter of weeks. I have lost masses of weight and am excite to LIVE this new lifestyle forever! I feel satiated and not deprived.

Feel free to come on this journey too!!!

Eight Weeks

Eight weeks in and feeling increasingly better with each new day! After my sojourn in Carb Land Saturday/Sunday I am fully back in the LCHF swing no drama or cravings at all. I'm keen to see my weigh in on March 8th to see if those couple of carby days even make a beep on the radar.

I thought I'd share a side-by-side photo from 6 weeks ago and just now. Ignore the obvious weight loss of hair lol. Check out the difference in inflammation around my eyes and also I think my skin is looking much healthier too!

Meatloaf and Mash

Dinner last night was delicious. I made Meatloaf with Creamy Roast Pumpkin / Cauliflower Mash and Steamed Broccoli Florets.

20140225-173628.jpg I began by browning 100g diced streaky bacon in loads of grass fed butter. Next I added one finely chopped large brown onion and sautéed until translucent. One large grated carrot went in next along with 1 tablespoon of whole grain mustard, mixed herbs, and a good screw of black pepper.

20140225-173450.jpg Once all that had cooked down nice I set it aside to cool while I prepared my pumpkin.

One quarter of organic kent pumpkin peeled, chopped & sprinkled with salt, pepper & smoked paprika and drizzled with extra virgin olive oil.

I placed it on a lined tray and into a 200°C oven to roast.

I then took my cooled ingredients for the meat loaf and combined them with 1 egg, 1kg organic beef mince and 1/2 cup of almond meal. Once combined this went into a loaf tin and in the oven with the pumpkin.

20140225-173544.jpg When the meat loaf was nearly finished I removed the pumpkin from the oven, boiled a full head of cauliflower until tender, drained and then mashed the two together with my stick blender and loads more butter.

The mash was so super creamy no sauce was required. Yummy!!!

A Weekend Off!

I took my partner away this weekend for our first child free holiday in almost 3 years. It was a wonderful relaxing time in the mountains. With nothing to do but enjoy each other's company. Both Saturday and Sunday evening we visited some high end restaurants mad I made a conscious decision to put aside the LCHF mantra for two nights and just enjoy dining out with the love of my life.

Some amazing food came our way including slow roast pork with Hervey Bay scallops, grass fed rib fillet with smoked Potatoe purée croquet, apple tart with pear caramel and ginger bread ice cream and a gooey centred chocolate pudding with vanilla bean ice cream and of course a few glasses of red wine.


Back home today and excited to get back into my healthy eating lifestyle. I decided to experiment with some of the ingredients I got at the Paleo Café on Friday and make a batch of LCHF cookies... Dark Choc & Macadamia Chunk. They were passable but not amazing... yet. I will put the recipe up once I perfect them, cause that's how I roll :) Here's a sneak peek.

20140224-145615.jpg Next time I'll add more butter!