Pan fried steak simply stacked with a blob of grass-fed butter on top.

This way of eating is not just steak. Many people include plenty of seafood. I was allergic to all seafood until I swapped to low carb and saw my allergies clear up.

I do not always eat early, in fact I RARELY eat before midday but some days I really do want to break my fast in the early morning sunrise. Sausage patties, bacon and creamy scrambled eggs. Very tasty.

Butter or tallow is preferred as it can be used at high temperatures

Simple, a few minutes with tallow

Very tasty, crunchy and filling

I enjoy fish. I was allergic to all seafood until I started on my low carb journey. Now I am only allergic to cod.

Most meats you can get rolled by a butcher. Roasting is a fabulous way to cook it.

Adding cheese and bacon makes for a filing and healthy meal.

Cream, Full-Fat Milk and Local Halloumi Cheese

Vitamin D in winter (I am in the UK) Plus I enjoy a freshly squeezed lemon into local Buxton mineral water

This supplement constitutes a good source of micronutrients: • 20 amino acids, characterized by an ideal profile that matches the recommended daily intakes of the 10 essential amino acids • 60 minerals and trace elements, rich in calcium (6mg/g) and in iron (0.32mg/g) • 14 vitamins, particularly vitamins B1, B2, B12.

You can buy it direct here

One of my roles is as a qualified Phlebotomist. Taking bloods and going through labs has helped me track my health journey.

I recently tried an experiment where I stopped working out and also added carbs back in to my diet for just 6 weeks.

Then I went back to eating properly and trained for 10 minutes a day.

As you can see from the start of the graph my experiment meant I lost muscle mass. The low point is the end of the 6 weeks with carbs. So even though I was eating carbs again this did not stop the loss of muscle. I was also not training but I wanted to do this as I'd already experimented with just adding carbs in earlier in 2020.

(To recap. Earlier in the year I saw the same type of muscle loss and a really pronounced increase in body fat when I only added carbs back in but still trained. )

So this experiment showed that after six weeks of carbs and no training I lost muscle and gained fat.

Then , I stopped the carbs and I added back just 10 minutes a day of working out.

As you can see there was a huge initial leap in muscle mass followed by steady gains. Basically getting great results in lowering body fat and gaining muscle.

I am 57 years old this year so age should not hamper you.

While gaining muscle I also saw dramatic body fat loss. According to mainstream thinking this is not possible. Allegedly you can only lose fat with a 'calorie deficit' and you can only gain muscle with a calorie surplus.

SO I did both at the same time. I must have been in deficit and surplus simultaneously. Maybe nutrient quality and the effect on hormones in the body play the role? Seems likely to me.

I did not find the mainstream myth to be true.

Also note I ate plenty of fat and did not consume many carbs to improve body composition..

My blood lab work continues to improve too.

Most times I have coffee with butter and salt but sometimes I will have it with cream

The one cup of coffee does raise my blood glucose. I was pre-diabetic at age 50 and now at 56 I am controlling blood glucose easily.

Even at age 56 I am seeing bone mass and density improve