optimal meals for fat loss

Who Someone who wants to lose body fat and has good blood sugar control, i.e.:

  • HbA1c < 5.4mmol/L
  • fasting blood sugar < 5.0mmol/L (90mg/dL)
  • average blood sugar < 5.4mmol/L (100mg/dL)
  • post meal blood sugar < 6.7mmol/L (120mg/dL)

If you don’t yet have optimal blood sugar control start here.

How
  • This weighting is balanced to prioritise high fibre, low calorie density meals with excellent levels of vitamins, minerals, and protein with a lesser emphasis on insulin load than the other scenarios.
  • If you don’t have great blood sugar control then you should start here.

The highest ranking meals using these weightings are shown below. Click on the image to see more details.

Learn more about weight loss in this article.  See this article for details of the basis of the ranking of the meals.

See optimal foods for weight loss here.

Terry’s Wahls’ lamb skillet meal

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baked creamed spinach

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curried egg with cows brains

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steak, broccoli, spinach & halloumi

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spinach, cheddar and scrambled eggs

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bacon, eggs, avocado and spinach

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baked eggs with sardines

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spicy fish tacos

White Fish Fillets being prepared for Cooking

beef heart chili

spinach, egg, cheese and cream

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Dom’s breakfast of sardines, oysters, eggs and broccoli

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slow cooked pork with veggies 

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low carb breakfast stax

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greek salad

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egg, spinach, avo and tomato

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Chris Froome’s rest day breakfast

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breakfast tortilla

Bulletproof Coffee Vs. Breakfast

spinach, egg and avocado

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Dr Rhonda Patrick’s Ultimate Micronutrient Smoothie vs Zero Carb Gregg

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cheesy garlic bread with bacon, beans and tomato

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chicken stir fry

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chia seed pudding

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garlic prawns with spinach

eggs benedict

slow-cooked heart on fire with kale

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bacon wrapped salmon

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salad and salmon lunch

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the most nutritious low carb meals

If you are struggling with insulin resistance or diabetes you need to reduce the insulin load of your meals to achieve normal blood glucose levels.  But at the same time you also need to maximize the nutrient density of the food you eat.

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After analysing more than 400 meals I have listed below the highest ranking nutrient dense low carb and keto recipes.

Click on each of the photos below to see more details for each recipe.

Be sure to subscribe to the blog and / or on Facebook to receive fornightlightly updates.

Also be sure to check out:

Check out this article for more details about basis of the ranking ranking system.

curried egg with cows brains

2016-11-18-copy

eggs benedict

spinach, cheddar and scrambled eggs

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bacon, eggs, avocado and spinach

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low carb breakfast stax

breakfastpizza (1)

steak, broccoli, spinach & halloumi

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spinach, egg and avocado

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spinach, egg, cheese and cream

IMG_9736

Terry’s Wahls’ lamb skillet meal

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Chris Froome’s rest day breakfast

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egg, spinach, avocado and tomato

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baked creamed spinach

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slow cooked pork with veggies 

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spinach, onion and goat cheese omelette

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bacon, egg, cheese and cream

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Dom’s breakfast of sardines, oysters, eggs and broccoli

picture_usf_laboratory

asparagus, egg and sauerkraut

Dr Rhonda Patrick’s Ultimate Micronutrient Smoothie vs Zero Carb Gregg

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kale with chorizo and eggs

kale with chorizo and eggs

bulletproof coffee with egg

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baked eggs with sardines

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bacon wrapped salmon

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Five Sisters Greek omelette

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coffee with cream and stevia

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slow-cooked heart on fire with kale

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salad and salmon lunch

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broccoli, cheddar & bacon chowder

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spicy fish tacos

White Fish Fillets being prepared for Cooking

zucchini and feta fritters

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cheesy garlic bread with bacon, beans and tomato

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chia seed pudding

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keto chocolate cake in a mug

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