Mustard Glazed Salmon – Dr. Westman’s No Sugar No Starch Diet – Week 2 | Day 6
Fluffy Chix Cook prepares Day 13, or Week 2|Day 6 of Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan, featuring low carb Fluffy Chix pseudo-gourmet hijinx. On weekends, we tend to let our low carb freak flag fly and get it on with the pseudo-gourmet recipes we didn’t have time to make during the week. Breakfast is easy peasy low carb keto French Toast with a smoked pork & venison sausage link. Lunch is BBQ Pulled Pork on a mound of Creamy Ranch Coleslaw. Dinner, oh yum. Enjoy Mustard Glazed Salmon, Garlic Green Beans and a Super-Greens & Feta Salad with House Vinaigrette. Tears of low carb keto joy. There’s even room for dessert, sugar free gelatin. Keto, gluten free, low carb comfort. It’s is also VERY diabetic friendly. Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 20g total, non-netted carbs.
Week 2 | Day 6 of Dr. Westman’s No Sugar No Starch Diet begins today. Week 2 is going easy with little to no hunger, except for “that one day.” I was tooling along without incident and for whatever reason on Week 2| Day 4, I was famished most of the day. So I ate! I ended up eating much more protein than the daily plan outlined. I was worried it would translate to being out of ketosis. But lo-and-behold, I woke yesterday to a (-) 1/2 pound loss, making it a total of (-) 2 1/2 pounds for the 11 day period. Today I woke to an additional (-) 1/2 pound loss, upping the total to (-) 3lbs. Yippee! The scale, shhhhheeeeeeee’s a movin’ master!
Some of you may be gasping in appalled fascination. How can anyone bear to eat a diet plan and only lose 3 pounds in two weeks, without losing their minds at the tedium and boredom??? OMG? Gah!
But look at it this way. You’re enjoying super healthy and delicious meals daily. You do not experience deprivation. You are healing your body from the inside out, perhaps even more than you are losing weight. (And by the way, I’m not making diet claims, that’s what the research shows…you should google it, since I’m just some fluffy low carb keto food blogger flappin’ my wings on the internet.) And I guarantee, those pants of yours will be getting loose in the waist and seat before long, if you stick with it and DO NOT cheat! So, (-) 3 pounds in about 2 weeks is FABULOUS! Thank you Dr. Eric Westman and thanks for your Page 4 No Sugar No Starch Diet. This old broad has new hope for health and weight loss.
You may wonder why we eat sugar free gelatin every night? Well, maybe next week, we’ll touch on that and give you a recipe. We use the grass fed gelatin from Great Lakes because we like knowing there isn’t any hidden sugar in any form (ie. maltodextrin), or aspartame/neotame, or any other freaky ingredients. We love knowing the cows are healthy, grass fed cows. We love knowing where our flavorings come from and it’s very filling and more-ish. Many people claim that gelatin has amino acids we don’t routinely consume in quantity or enough quantity in modern diets. These amino acids facilitate the full metabolism of nitrogen-rich lean muscle protein (the portion of the meat you eat that is not gristle or fat). Again, I make no claims, google it. Ray Peat has an interesting post about how gelatin helps provide the amino acids that help us better-metabolize protein. We don’t eat this in huge quantities, adding it to everything, but we do enjoy our bowl of homemade gelatin each night. Good times!
Also, the recipes for today are written for 2-4 people and are mostly from the archives! We personally scale these recipes back to 1-2 servings per person (because we love to use leftover Salmon for tomorrow night’s dinner — Salmon Niçoise Salad. We make enough Garlic Green Beans so we can enjoy a 3/4 serving (about 2 ounces of beans, raw) and have leftovers for the salad we’ll be making tomorrow, as well. We’ll be posting the recipe for the low carb French Toast, soon. Have a great weekend!
Find the list of Page 4 friendly foods in Dr. Westman’s publication. Cheap at amazon.com, along with his instructions.
Join fellow Page 4 Groupies in the Facebook group dedicated to following Dr. Westman’s Page 4 plan. Learn more about the lifestyle and how to accurately implement it into your life.
Here’s the link to the group: https://www.facebook.com/groups/DukeLowCarbSupportGroup/
GOALS FOR WEEK 2:
- Begin taking advantage of the satiety offered by a ketogenic diet
- Eat only when hungry and only until hunger is assuaged. Do not eat until full.
- Begin dialing back and finding my personal sweet spot.
- Keep fats high.
(By the way, the meal plans provided by Fluffy Chix Cook are the grand plans we make for ourselves each day. They represent the MAXIMUM amount of those combinations of food. They may not be 100% ideal for Page 4. We may fall a little shy of 2c leafy veg and 1c non-leafy veg a day. We may eat MORE leafy greens or non-leafy greens while staying within the 20g total carb window. We may go over slightly on cream consumption one day, or eat too much cheese one day, whatever. We may take a liberty or two with a non-Page 4 ingredient such as whole psyllium husks in place of Metamucil, or use a tiny bit of an almost-zero-carb protein powder in the low carb Revolution-ary Rolls in order to increase diet satisfaction and personal, long-term, sustainability–you may not want to do that. But these Page 4 Meal Plans can help inspire you to get the Page 4 food list on Amazon and look at the plan, then create a food roadmap that works for you in accordance with Dr. Westman’s instructions.) Don’t stress, be happy. Happy Page 4-ing!
2014 | WEEK 2 | DAY 6 | DR. WESTMAN’S NO SUGAR NO STARCH (PAGE 4) DIET MEAL PLAN | MUSTARD GLAZED SALMON (20g WHOLE CARBS)
Coffee or Tea (no cream today!)
Pork or Pork & Venison Sausage Link
BBQ Pulled Pork with Creamy Coleslaw
Mustard Glazed Grilled Salmon
Garlic Green Beans
Super Greens & Feta with House Vinaigrette
Sugar Free Gelatin
Daily Totals: 1352 Calories; 102 Fat (68.5% calories from fat); 86g Protein; 20g Carbohydrate; 6g Dietary Fiber; 14g Effective Carbs
20 grams of whole non-netted carbohydrate for the day!
coffee or tea and cream (103 Calories; 11g Fat (92.8% calories from fat); 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Effective Carb)
- 2 cups decaff coffee, black, unsweetened (today I’m robbing you of cream in your coffee to use that 1g of Carbs with dinner, for a bigger portion of salmon!)
1 serving French Toast (366 Calories; 32g Fat (80.2% calories from fat); 15g Protein; 3g Carbohydrate; trace g Dietary Fiber; 3g Effective Carbs) (Recipe to Come Soon)
1 link pork & venison (or pork & beef) sausage (Prasek’s) (160 Calories; 11g Fat (65.6% calories from fat); 13g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0g Effective Carbs)
1 serving BBQ Pulled Pork with Creamy Coleslaw (268 Cals; 21g F (70.5% calories from fat); 16g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Effective Carbs)
- 2 ounces Slow Cooker Pulled Pork
- 2 Tbsp Quick Keto BBQ Sauce
- 3/4 cup coleslaw mix (Dole Classic)
- 1 1/2 Tbsp Creamy Ranch
1 serving Mustard Glazed Salmon (274 Cals; 13g F (44.1% calories from fat); 35g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Effective Carbs)
3/4 serving Garlic Green Beans (about 2 ounces raw weight) (110 Cals; 10g F (79.5% calories from fat); 1g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Effective Carbs)
1 serving super greens & feta salad (164 Cals; 14g F (76% calories from fat); 4g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Effective Carbs)
- 2 cups super greens trio (organic baby kale, spinach, and Swiss chard)
- 1/2 ounce feta cheese
- 1 Tbsp House Vinaigrette
- 1/2 Tbsp extra virgin olive oil
1 serving sugar free gelatin (10 Calories; 0g Fat (0% calories from fat); 1g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0g Effective Carbs)
By the way, pre-order your copy of KETO CLARITY, the new, definitive book, on the ins and outs of low carbohydrate ketogenic diets written by Jimmy Moore of Livin’ La Vida Low Carb and Dr. Eric Westman, internist, ketogenic bariatric specialist at the Duke University Lifestyles Medicine Clinic–two of the most visible and vocal ambassadors to the value of the LCHF (low carb high fat) lifestyle. This book is sure to be a best seller. Make sure you get your copy reserved in advance!
You may notice a discrepancy when adding the total carbs shown by line-item. Do not be overly concerned. MasterCook 9 rounds numbers, so when the individual recipes are combined in a daily meal, the total is calculated to include decimals points. This may result in a +/- difference of 1-2 g of carbs. The Daily Total value is the more accurate figure. Thanks and sorry for any inconvenience!
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