How I keep my Protein under control.
Here is the simple plan that I use to eat Zero Carb and eat all I want during my eating window without eating too many grams of carbohydrate or protein, both of which can stall weight loss on a ketogenic diet like Zero Carb for people like me who are insulin resistant. If you are unsure if you are insulin resistant please see this post.
For truly insulin resistant people Zero Carb doesn’t work very well for weight loss unless you also include protein restriction and intermittent fasting. The eating window (the period each day when you consume anything that contains calories) needs to be no wider than 8 hours per day and I had to use a 6 hour window with 2 large, all I wanted meals with snacks in between the meals to get to my goal weight. I now use an 8 hour window every other day because it fits my lifestyle better and is equally effective. I have been at my goal weight for almost 3 years now which for me means wearing size 32 jeans comfortably. I no longer believe in scales but that’s a story for another blog.
The big secret that helps me eat all I want till I’m thanks giving is to find how much fat is in the foods I commonly eat. If it is less than 70% fat I add fat in the form of a thin slice of butter with each bite. You could also as something like Mayonnaise, Hollandaise, or Bearnaise sauce. I cook everything in bacon grease, especially eggs. It's almost impossible to overeat protein if your food is fatty and it tastes delicious. If you go to the Fatsecret website you can look up the percent fat calories of any food you like. Just find the food then look at the "Nutrition summary:" the 3rd line is "Calorie breakdown" there you will see the % fat calories.
Another reliable indicator that meat is more than 70% fat calories is if it has less than 4 grams of protein per ounce which you can also see on the Nutrition Facts Website.
Here are my favorite low protein, high fat foods.
Oscar Mayer Beef Bologna 3.0 grams of protein per ounce.
All beef hot dogs 3.1 grams of protein per ounce (Nolan Ryan Brand)
All beef sausage 3.25 grams protein per ounce (Nolan Ryan Brand)
Oscar Meyer Uncured All beef Sausage 3.0 grams protein per ounce.
Fried eggs 4.0 grams protein per ounce
Raw pork belly that I often roast with my ribs is only 2.6 grams of protein per ounce .
The fattiest steak I have found is RibEye at 6 grams protein per ounce but that is with all the fat trimmed off. Primitive rib eyes (they are untrimmed and are surrounded by an inch or more of fat) and untrimmed ribs are probably much better around 4-5 grams of protein per ounce. Other steaks like sirloin, strip steak, flat iron and other steaks are quite lean and therefore high in protein at about 7 grams of protein per ounce. Roasted chicken breast is a whopping 9 grams of protein per ounce. I avoid chicken breast like the plague unless somehow mixed with large amounts of fat. I do not eat anything that has over 4 grams of protein per ounce without adding additional fat by frying it in fat and pouring the grease back over it, making a fatty sauce like Mayonnaise, Hollandaise or simply add a slice of butter to each bite which is why I never eat out without taking a 4 oz stick of butter and usually eating ½-¾ of it.
Lately I’ve gotten very creative in adding fat the flavorful way. I make custom cheese sauces and add them to anything I eat. They are over 90% fat calories.