Mizz_Jay_Cee
08-07-07, 01:18 PM
Kimmer Experiment (not M/E):
*As much lean protein as you desire
*Length of time is 3-5 days depending on how 'carbed up' you are
*Purpose is to experience 'real' ketosis (weight loss, no appetite)
*Useful as a springboard for other LC programs
*No alcohol, no cheese
*Basic condiments and spices OK (watch catsup & A1 sauce)
Take one Centrum -type multivitamin each day
Morbidly obese members may choose to continue K/E until closer to goal
Here's the guidelines for Kimkins:
*Up to 20 total carbs (not 'net')
*Up to 3 cups salad type veggies or
*Up to 2 cups salad veggies + .5 cup 'cooked'
*70-90 lean protein grams
*No LC products, treats, junk or alcohol
*Just enough fat to make your menu work (don't overdo)
DON'T MAKE THIS DIET DIFFICULT. There is plenty to eat, and to those that complain about getting bored eating the same thing everyday - you don't have to, if you don't want to. (I swear before Kimkins I pretty much ate the same things all the time anyway - and where did that get me? Heavier and heavier, unhappy, lethargic & sick!)
Get a pen a paper and write down what you can eat that is on plan. Think up 7 different breakfast, 7 lunches & 7 dinners. Then you can mix and match. Forget about what I eat or what anyone else eats - this is about YOU. Everyone has different tastes. This has to be about what works for you. Also while you are jotting down ideas - think of grab & go foods - like canned/foil packet salmon, tuna, shrimp, or crab; hard boiled eggs etc.
Then go shopping: Find a low carb shake mix. I use Jay Robb Egg White Protein Powder (www.jayrobb.com), others use EAS or Designer Whey. Get some stevia or splenda packets to sweeten things. Get some spices. Buy some eggs, or eggbeaters. You can buy already peeled eggs these days. Buy some chicken tenders, some white fish like tilapia, some low fat ground beef. Buy some green veggies like spinach, broccoli, peppers, cauliflower etc. (unless you are doing K/E)
Stop making excuses about not knowing what to eat. There is no magic menu. No secret handshake. We can all do this
Not Eggs Again for Breakfast
For breakfast - there are no rules that say one has to eat eggs everyday now is there? You can have Protein Shakes, Cold meat, Chicken, Fish, Beef... I have to admit eggs everyday does get boring. So I have a protein shake, and today I had some Boars Head Oven Roasted Chicken Breast. YUMMY! I might have eggs later today or maybe not. I'll probably have a shake for lunch & DH will want meat for dinner so I'll have some of that. As Kimmer says - Don't over think this plan. It is not necessary.
here is a good breakfast recipe for even k/e
Crabmeat Omelet
3 eggs
1/4 t. salt
pinch freshly ground white pepper
1 1/2 T. unsalted butter, divided
2 ounces flaked crabmeat
1/4 t. grated lemon zest
In a medium bowl, whisk together the eggs, salt, and pepper until frothy.
Melt 1/2 T. of the butter in a small nonstick saute pan over low heat. Add the crabmeat and cook until just heated through. Stir in the lemon zest. Cover to warm and set aside.
Melt the remaining butter in another small nonstick suate pan over medium heat. Add the eggs. As they begin to set, use a spatula to carefully lift the edges and gently push them toward the center, tilting the pan slightly to allow the liquid egg on top to flow underneath. Continue to cook the eggs until they are almost set.
Sprinkle the crabmeat over half of the omelet. When sliding the omelet out of the pan, start with the crab-covered side toward the plate. When the omelet is halfway out, flip the pan over to fold the omelet in half.
Super easy to make! I use less butter than called for & I sprinkle a little bit of mozzarella cheese inside or on top.
1 serving, 1.9 g carb, 24.8 g protein
K/E = "Kimmer's Experiment" is meat and egg only
Kimkins = is meat, egg, and veggies
Water: Adequate water intake is very important for successful fat loss. If you don’t drink enough water, you will probably either die or not lose any fat at the very least. If you work outside, you should be drinking about a gallon a day. For those that work inside, a half gallon should be sufficient. Of course, more is always better when it comes to water
WITHDRAWAL SYNDROME
Because we are so used to eating carbohydrates by the shovel full, most of us are addicted to them. As such, you can expect to go through carbohydrate withdrawal when you first start this diet. Actually, the term addiction and withdrawal probably isn't the correct term to describe it, but you can pretty much plan on getting weak or sick when you first start the diet. This sickness usually manifests itself as simple weakness. Some people get a little nausea and others may get headaches. It usually only lasts for a day or two. If it becomes unbarable, you can always pop in a lifesaver candy to spread it out over several more days. What is actually happening during this period is that your fat cells are shifting gears from "Forward" to "Reverse".
Knowing this, you shouldn't get too worried if you get a little sick when you first start this diet. For many people, their cholesterol will be lower after they have been on the diet a while. This flies in the face of all the anti-egg people who say that eggs are bad for your cholesterol level. I say that the proof is in the pudding.
Guidelines for eating meat, fish and eggs:
· Eat red meat only once or twice a week, and certainly not every day (most certainly not at two or more meals a day)
· Replace red meat with white meat - eat chicken, turkey or ostrich instead of steak or chops
· Selected the leanest cuts you can buy, e.g. purchase lean mince instead of standard mince and halve your fat intake
· Cut all visible fat from meat and don’t eat the skin of the chicken
· Replace meat with fish as often as possible
· The SA Heart Foundation advises that anyone with cholesterol or heart problems should not eat more than four eggs a week
· Don't add fat when preparing foods, e.g. grill meat, discard dripping, steam and bake fish, boil and poach eggs
· Have meatless meals regularly, replacing meat with pasta or legumes (dry beans, peas and lentils, Toppers and textured vegetable protein dishes)
· Avoid eating too much smoked, cured or charred meat, as these methods of preservation and preparation promote cancer
· Combine plant and animal protein foods to get the greatest benefit and avoid excessive saturated fat intake, e.g. add dry beans to stew, or stretch mince with cubed soy protein
*As much lean protein as you desire
*Length of time is 3-5 days depending on how 'carbed up' you are
*Purpose is to experience 'real' ketosis (weight loss, no appetite)
*Useful as a springboard for other LC programs
*No alcohol, no cheese
*Basic condiments and spices OK (watch catsup & A1 sauce)
Take one Centrum -type multivitamin each day
Morbidly obese members may choose to continue K/E until closer to goal
Here's the guidelines for Kimkins:
*Up to 20 total carbs (not 'net')
*Up to 3 cups salad type veggies or
*Up to 2 cups salad veggies + .5 cup 'cooked'
*70-90 lean protein grams
*No LC products, treats, junk or alcohol
*Just enough fat to make your menu work (don't overdo)
DON'T MAKE THIS DIET DIFFICULT. There is plenty to eat, and to those that complain about getting bored eating the same thing everyday - you don't have to, if you don't want to. (I swear before Kimkins I pretty much ate the same things all the time anyway - and where did that get me? Heavier and heavier, unhappy, lethargic & sick!)
Get a pen a paper and write down what you can eat that is on plan. Think up 7 different breakfast, 7 lunches & 7 dinners. Then you can mix and match. Forget about what I eat or what anyone else eats - this is about YOU. Everyone has different tastes. This has to be about what works for you. Also while you are jotting down ideas - think of grab & go foods - like canned/foil packet salmon, tuna, shrimp, or crab; hard boiled eggs etc.
Then go shopping: Find a low carb shake mix. I use Jay Robb Egg White Protein Powder (www.jayrobb.com), others use EAS or Designer Whey. Get some stevia or splenda packets to sweeten things. Get some spices. Buy some eggs, or eggbeaters. You can buy already peeled eggs these days. Buy some chicken tenders, some white fish like tilapia, some low fat ground beef. Buy some green veggies like spinach, broccoli, peppers, cauliflower etc. (unless you are doing K/E)
Stop making excuses about not knowing what to eat. There is no magic menu. No secret handshake. We can all do this
Not Eggs Again for Breakfast
For breakfast - there are no rules that say one has to eat eggs everyday now is there? You can have Protein Shakes, Cold meat, Chicken, Fish, Beef... I have to admit eggs everyday does get boring. So I have a protein shake, and today I had some Boars Head Oven Roasted Chicken Breast. YUMMY! I might have eggs later today or maybe not. I'll probably have a shake for lunch & DH will want meat for dinner so I'll have some of that. As Kimmer says - Don't over think this plan. It is not necessary.
here is a good breakfast recipe for even k/e
Crabmeat Omelet
3 eggs
1/4 t. salt
pinch freshly ground white pepper
1 1/2 T. unsalted butter, divided
2 ounces flaked crabmeat
1/4 t. grated lemon zest
In a medium bowl, whisk together the eggs, salt, and pepper until frothy.
Melt 1/2 T. of the butter in a small nonstick saute pan over low heat. Add the crabmeat and cook until just heated through. Stir in the lemon zest. Cover to warm and set aside.
Melt the remaining butter in another small nonstick suate pan over medium heat. Add the eggs. As they begin to set, use a spatula to carefully lift the edges and gently push them toward the center, tilting the pan slightly to allow the liquid egg on top to flow underneath. Continue to cook the eggs until they are almost set.
Sprinkle the crabmeat over half of the omelet. When sliding the omelet out of the pan, start with the crab-covered side toward the plate. When the omelet is halfway out, flip the pan over to fold the omelet in half.
Super easy to make! I use less butter than called for & I sprinkle a little bit of mozzarella cheese inside or on top.
1 serving, 1.9 g carb, 24.8 g protein
K/E = "Kimmer's Experiment" is meat and egg only
Kimkins = is meat, egg, and veggies
Water: Adequate water intake is very important for successful fat loss. If you don’t drink enough water, you will probably either die or not lose any fat at the very least. If you work outside, you should be drinking about a gallon a day. For those that work inside, a half gallon should be sufficient. Of course, more is always better when it comes to water
WITHDRAWAL SYNDROME
Because we are so used to eating carbohydrates by the shovel full, most of us are addicted to them. As such, you can expect to go through carbohydrate withdrawal when you first start this diet. Actually, the term addiction and withdrawal probably isn't the correct term to describe it, but you can pretty much plan on getting weak or sick when you first start the diet. This sickness usually manifests itself as simple weakness. Some people get a little nausea and others may get headaches. It usually only lasts for a day or two. If it becomes unbarable, you can always pop in a lifesaver candy to spread it out over several more days. What is actually happening during this period is that your fat cells are shifting gears from "Forward" to "Reverse".
Knowing this, you shouldn't get too worried if you get a little sick when you first start this diet. For many people, their cholesterol will be lower after they have been on the diet a while. This flies in the face of all the anti-egg people who say that eggs are bad for your cholesterol level. I say that the proof is in the pudding.
Guidelines for eating meat, fish and eggs:
· Eat red meat only once or twice a week, and certainly not every day (most certainly not at two or more meals a day)
· Replace red meat with white meat - eat chicken, turkey or ostrich instead of steak or chops
· Selected the leanest cuts you can buy, e.g. purchase lean mince instead of standard mince and halve your fat intake
· Cut all visible fat from meat and don’t eat the skin of the chicken
· Replace meat with fish as often as possible
· The SA Heart Foundation advises that anyone with cholesterol or heart problems should not eat more than four eggs a week
· Don't add fat when preparing foods, e.g. grill meat, discard dripping, steam and bake fish, boil and poach eggs
· Have meatless meals regularly, replacing meat with pasta or legumes (dry beans, peas and lentils, Toppers and textured vegetable protein dishes)
· Avoid eating too much smoked, cured or charred meat, as these methods of preservation and preparation promote cancer
· Combine plant and animal protein foods to get the greatest benefit and avoid excessive saturated fat intake, e.g. add dry beans to stew, or stretch mince with cubed soy protein