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Keto Thai Grilled Chicken Recipe

keto Thai grilled chicken

Good quality chicken is a great food to have on your keto diet since it’s a good source of protein. It’s also very versatile and can be cooked in many different ways. If you’re looking for some inspirations to cook your chicken, this Keto Thai grilled chicken is a great recipe to try.

The fat content might not be enough to keep you in ketosis, but you can be creative by adding more fats to your meal. You can perhaps serve it with a keto soup, salad like this low carb broccoli salad, and dessert such as this Keto Lava Cake.

This recipe is by Sahil Makhija and appeared on The Headbanger’s Kitchen as part of Thai month. He is passionate about food and likes to make keto dishes tasty and achievable.

I’ve taken the liberty of tweaking the recipe a little to make it even healthier. The original recipe calls for peanut butter but I have changed it for almond butter. Let me explain.

Aflatoxins in peanut butter

I’m always a bit dubious about peanut butter because of the possibility of aflatoxin, a natural toxin produced by some molds, which can cause liver cancer in animals and may do the same in humans.

However, I do know that the U.S. government tests crops for aflatoxin and doesn’t permit them to be used for human or animal food if they contain levels over 20 parts per billion
aflatoxin.

Other countries may not be so concerned. Some years ago now I remember a UK TV program revealing that some researchers had found aflatoxins in jars of peanut butter that was over the permitted level. One supermarket withdrew a batch of peanut butter from the shelves as a precaution.

Aflatoxins may also contaminate other nuts, dried fruit, corn, and other grains so perhaps I worry too much.

It seems that you are more likely to get aflatoxins in peanut butter made fresh in health stores or from small companies. Large companies producing peanut butter have better controls and some do check regularly for aflatoxins. So seek those out if you are a lover of peanut butter.

It is a fact that almond and cashew nuts have a better fatty acid profile so I prefer to stick to those.

Keto Thai Grilled Chicken

Ingredients

• 2 Full Chicken Legs, Drum and Thigh (organic or free range)
• 1/2 tsp. fish sauce
• 1/2 tsp. Himalayan salt (regular salt contains plastic fibers!)
• 20 g almond butter (no added sugar or other oils)
• 25 g Thai Red Curry Paste
• 40 g full-fat Greek yogurt

Directions

1. Prep the chicken. Separate the drumstick from the thigh and remove any gashes on the chicken meat.

2. In a bowl, pour the fish sauce, almond butter, yogurt, and the Thai curry paste. Add the salt and whisk all ingredients together.

3. Place the chicken into the bowl and mix together. Leave the chicken to soak the ingredients for about 30 min. If possible, leave it overnight in a fridge.

4. Preheat the oven at 425°F (220°C) for 30 minutes so it gets really hot. Arrange the chicken on the wire rack of a baking tray and bake for 30 min.

5. Serve with your chosen low carb veg or a salad.

6. Enjoy!

Here’s a video of the recipe:

Best Carbs to Eat for Weight Loss

best carbs to eat, weight loss

Looking for the best carbs to eat for weight loss can be tricky. As you know carbohydrates are now being blamed for being the number one cause of obesity all over the world.

But remember that not all carbs are created equal. There are bad carbs and there are also good carbs that are actually healthy.

Related reading: 5 Top Weight Loss Lifestyle Tips

So how do you know which carbs are bad and which ones are good? First of all, good carbs are those that look like they were just harvested freshly from the ground. They are whole foods that have not been processed.

Good carbs, sometimes called slow carbs, are the ones that get digested slowly. When the sugar in the carbs are broken down to glucose by your digestive enzymes it is released slowly into the blood stream.

The fiber in the carbohydrate food prevents the rush of glucose into the body so it does not trigger a spike in insulin, the fat storage hormone.

Related reading: How Carbohydrates Contribute To Weight Gain

Dr Sarita Naik, the consultant in endocrinology at the University College Hospital in London, England states:

Switching to smaller portions of wholegrain carbs such as brown rice or pasta and barley reduces blood sugar spikes and makes sure your body gets all the micronutrients it needs to stay healthy

But grains are not the only good carbs that you can eat for weight loss. Beans of all types are high in fiber and low in fat. They keep you full for long periods of time and help keep your blood sugar stable.

An apple may be considered a good carb because it is a whole food and contains fiber. However, apple juice has been processed to separate the juice from the fiber so is not a good carb. The sugar in the juice gets digested quickly and is released into the blood stream quickly.

If you’re trying to shed some pounds then below is a list of the best carbs to eat for weight loss.

Related reading: How Many Carbs Do You Need To Eat To Lose Weight?

Best Carbs To Eat For Weight Loss

1. Quinoa

Quinoa is a highly nutritious seed, that has recently been gaining popularity in the health community. It’s gluten free so good if you are avoiding gluten.

100 grams of cooked quinoa contains 21.3% carbs, which is why those who are following a low carb diet would avoid it.

However, this seed, also known as a pseudo grain, is a great source of fiber and protein and is known to have several health benefits including improving blood sugar level.

Since quinoa is high in protein, it may help to promote weight loss by increasing your metabolism level. It’s very filling, it can also help to reduce appetite, which may aid in weight loss.

As a matter of fact, quinoa is being tested in various laboratories as a possible way to fight hunger and address the issues of malnutrition in some underdeveloped countries.

2. Oats

Oats are considered one of the healthiest whole grain foods on the planet. Although raw oats contain 66% of carbs, almost 11% of this is fiber. Oats are particularly rich in a powerful soluble fiber known as oat beta-glucan.

This particular type of fiber is good for lowering cholesterol as it prevents cholesterol in food being absorbed into the body. You have probably seen it as an addition to spreads. A scientific review found that it was also good for gut bacteria which in turn is good for health.

According to a study done by the University of Massachusetts Medical School, adding more fiber to your diet is one of the most effective easy to lose weight. According to Barbara Olendzki RD, co-investigator of the study,

“A high fiber diet can be filling and tasty, making it a pleasure to eat while losing weight and improving health and wellbeing,”

You can add a handful of raspberries or blueberries to your oatmeal to boost its fiber content and add flavor as well as some antioxidants. Just like quinoa, oats are also rich in protein and are very filling so they can help to curb your appetite.

If you start your day with a bowl of oatmeal, you can minimize unnecessary snacking later in the day, which is important for those who are trying to lose weight.

Related reading: 5 Healthy Snacks That Kill Sugar Cravings

Make sure you avoid instant oats as they have been processed more than other types of oats and are high on the Glycemic Index table. This means they will raise your blood sugar. Also watch out for quick or instant oats that have added sugar.

It’s best to buy organic oats as most commercially grown grains if not all are sprayed with Roundup which contains the toxic weedkiller glyphosate. See more about it under Barley.

3. Brown, Red and Black Rice

Rice is very filling and a great addition to any diet. However, white rice, which has been stripped of fiber and nutrients, has been linked to diabetes and obesity. Therefore, eating white rice may not be a good idea if you’re trying to lose weight.

Thankfully, there’s a healthier alternative to white rice and that’s brown, red or black rice. Black rice, an ancient grain, contains contains one of the highest levels of the antioxidant anthocyanin than in any other food and is said to have as many antioxidants as blueberries.

Red rice which has become popular recently has more fiber than black rice. It is also higher in anthocyanins than brown rice but has less than black rice.

Just like white rice, brown rice is very versatile and can be added to any meal. But what’s good about brown rice is that it has much lower calorie content. For instance, a 200-calorie serving of brown rice should be enough to fill you up. But with white rice, you’ll keep on eating more before you will feel satisfied.

Aside from helping you to lose weight, brown rice, red and black rice can also help to lower blood pressure, prevent diabetes, and lower your risk of heart diseases.

Arsenic in rice

There is concern over the levels of arsenic in rice and brown and black rice both contain more than white rice as it accumulates in the bran which is stripped off when processed to white rice. The amount can vary according to the water it’s grown in.

Organic rice can accumulate arsenic as well but will not contain the other toxic chemical residues that non-organic varieties may contain. Some companies test for arsenic levels in rice so you could seek those out.

Related reading: Do Toxic Chemicals Make You Fat?

The best way to reduce the amount of arsenic in brown, red and black rice is to soak it overnight in filtered water then drain it and rinse very well before cooking.

4. Barley

Barley is a gluten containing grain that’s considered one of the best carbs to eat for weight loss. It’s rich in fiber and is chock full of nutrients. This grain also helps to reduce the level of cholesterol in the body, which aids in weight loss.

Just like oats, barley is rich in beta-glucan, a type of soluble fiber that helps to prevent  cholesterol being absorbed and escorts it out of the body.

Since barley contains lots of fiber, it can help you to feel full longer. This minimizes cravings and unhealthy snacking. Furthermore, the high fiber content in barley helps you to get a proper bowel movement. It cleanses your digestive system in order to free your body from harmful toxins.

Toxic weedkiller in grains

Like wheat and oats, barley is sprayed with the toxic weedkiller glyphosate (chemical in Roundup) before harvesting. Unfortunately it gets in to products made from the grains. Glyphosate was labeled a “probable human carcinogen” by the World Health Organization’s cancer agency in 2015.

According to Eco-Watch 93% of Americans tested had glyphostate in their urine and it’s been found in people’s urine in Europe too. It has a number of side effects including causing an imbalance on gut bacteria and imbalances in gut bacteria and some studies have found that glyphosate appears to accumulate in human cells.

You can find out more about Glyphosate and how to get rid of it from your body in my article on my Detox blog: Should You Detox Your Body From Glyphosate Weedkiller?

5. Sweet Potatoes

Thanks to its high amount of dietary fiber and low-calorie content, the sweet potatoes are one of the best carbs to eat if you’re trying to lose weight. As mentioned, foods rich in fiber is good for weight loss since it can help to keep you feeling full longer. These foods take a long time to leave your stomach, which reduces your chances of overeating.

Sweet potato is also among those carbs that have relatively low-calorie content. It contains only 100 calories per serving. This is definitely lower than the white potato, which has up to 500 calories per serving.

Sweet the potatoes are low on the glycemic index so unlike white potatoes they do not increase your blood glucose.

Related reading: Is A Low Carb Diet The Same As Low GI?

6. Black Beans

Beans of all types are high in fiber and protein and low in fat. They keep you full for long periods of time and help keep your blood sugar stable. This helps to prevent you snacking between meals and overeating.

Of all beans black beans are the highest in flavonoids. Researchers have shown that a high intake of flavonoids can help prevent weight gain and prevent the storage of excess tummy fat.

Black beans can be combined with brown rice in dishes for complete protein.

Is There A Best Time to Eat Carbs?

I see people asking this question a lot in some health groups so I thought this was a good opportunity to answer it. As you can see, carbs are not all really that bad. While some are detrimental to your health, there are those that are actually good for you and may help with your goal to lose weight.

But you’re probably wondering when would be the best time to eat them if you’re trying to shed some pounds. There have been several studies done to find out the answer to this.

In one study done in a period of 6 months, 78 obese individuals were asked to follow a low-calorie diet that involved eating carbs. One group were asked to eat carbs at dinner while the others during every meal. Those who ate carbs only during dinner lost more body fat and weight and felt fuller longer compared to those who had been eating carbs at their every meal.

Carb Backloading

The group who ate carbs at dinner were effectively carb backloading. This is basically a process where carbohydrates are eliminated from your diet until in the evening when you workout.

It works on the theory that insulin can help to shuttle carbs towards the muscle cells post-training instead of the fat cells, thereby leading to fat loss and muscle gain. You can read more about it in my this article: Does Carb Backloading Help With Fat Loss?

However, a recent study observed that our bodies are actually more efficient at burning cabs during daytime. The study concludes that if you want to lose weight, you should eat carbs during the day and not at dinner.

Carbs at night for adrenal fatigue or sleep problems

On the other hand If you have adrenal fatigue or trouble sleeping then you may be better off eating more complex carbs with your evening meal. This will have to be the subject of another blog post though as there is too much to go into here.

Given the contradicting results of the two studies, it’s not clear as to when would be the best time to eat carbs in order to lose weight fast.

But what’s clear is that carbs play an important role in achieving overall health and fitness goals. It gives you the energy that you need to exercise and build muscles. Carbs are a good source of vitamins and minerals.

Best Carbs to Eat for Weight Loss

Timing vs quality

When it comes to losing weight, timing is actually less important than the quality of food that you eat. If you don’t want to say goodbye to carbs by going on a low carb or ketogenic diet, then make sure to choose the right carbs to eat.

Always go for high-quality complex carbs with low calories, such as the foods mentioned in this list of the best carbs to eat for weight loss.

Keto Chocolate Avocado Ice Cream

keto chocolate avocado ice cream

Avocado might sound like a weird ingredient to put in ice cream but it makes a great dessert to help boost your ketosis since it’s loaded with healthy fats. This dairy free but creamy Keto Chocolate Avocado Ice Cream Recipe would be a great recipe to try whether you’re following a keto or just a lower carb diet.

Health benefits of Avocados

While avocado is often feared for the fat it contains many studies show that avocado has some powerful health benefits. A high percentage of the fat is oleic acid, the same fat as is in olive oil which is known for it’s many health benefits.

The fats in avocados can lower triglycerides (blood fats), total cholesterol and LDL (bad) cholesterol and raise HDL (good) cholesterol.

Related reading: How a Low Carb High Fat Diet Affects your Cholesterol

They contain a range of vitamins, minerals, antioxidants and fiber which is good when you are on a keto diet which, unless you are careful to include plenty of low carb vegetables and fruit,  may be lacking in fiber.

Related reading: Vitamin and Mineral Deficiencies in a Keto Diet

Aside from avocados, this delectable keto n’ice cream dessert recipe from Thrive Market is made with cacao, coconut cream and a low carb natural sweetener. it’s also dairy free and you don’t need an ice cream maker for the recipe. It’s more of a soft creamy dessert than ice cream as it’s not frozen. They call it N’ice Cream!

The sweetener used in this Keto Chocolate Avocado Ice Cream recipe is Swerve which is zero-calorie, non-glycemic meaning it has no effect on blood glucose or insulin levels so is safe for those with diabetes. It’s exactly what you need for your keto diet!

Related reading: How Does a Keto Diet Balance Blood Sugar?

Thrive Market for Natural and Organic Foods

Thrive Market is an American membership-based retailer offering natural, non-GMO and organic food products at reduced costs. You can get your favorite foods and products delivered to your door for up to 50% off!

They stock over 350 products for a ketogenic diet as well as hundreds of products for many other diets. Click here or the banner below to get an extra 25% off + free shipping on your first order.

Keto Chocolate Avocado Ice Cream

Ingredients

• 1 can organic Coconut Cream, refrigerated overnight
• ½ cup organic Cacao Nibs
• 3 – 4 tbsps. Swerve sweetener
• ¾ cup cacao powder
• 4 ripe avocados, peeled, halved and cubed
• Juice from half an organic lemon

Directions

1. Place the cubed avocados on a tray and freeze until they are solid.
2. Using a food processor, process the avocados, sweetener, and lemon juice.
3. Remove the coconut cream from the fridge being careful not to shake it. Scoop the thick part of the coconut cream off the top of the can and add to the food processor. Keep the coconut liquid for use later.
4. Blend for up to 2 minutes or until the mixture becomes smooth and creamy.
5. Add the cacao nibs and cacao powder. Pulse until all ingredients are combined.
6. Scoop into your serving dishes and serve immediately. Enjoy!

Check out this video demo of the recipe:

Low Carb Father’s Day Recipes

Father's Day recipes, low carb

Looking for Father’s Day recipes is now so easy. You simply have to go online and do your search. But if your dad is on a low carb diet, then you better make sure that the dish you prepare is suitable for his diet.

Thankfully, there are plenty of delicious low carb Father’s Day recipes that you can prepare for your dad’s, or man in your life’s special day. From appetizers to desserts and cocktail drinks, we’ve compiled a list of the best tasting low carb dishes that are suitable for dads who are on a low carb or keto diet. Whether you’re hosting a brunch or dinner party for your dad, this recipe roundup will get you covered.

1. Keto Cinnamon Rolls

low carb Father's Day recipes

These keto cinnamon rolls from Katrin at Sugar Free Londoner is the perfect treat to make your father feel special on your weekend brunch. For a special treat you could serve it to him in bed in the morning along with a glass of his favorite low carb milk.

Or perhaps, save it for an after dinner dessert. Either way, your dad will surely love these sugar-free, grain-free, and gluten-free cinnamon rolls!

2. Cheesy Keto Skillet Bread

Father's Day Recipes. low carb recipes

If your dad loves cheese, then he certainly won’t be disappointed with this Cheesy Skillet Bread from Carolyn Ketchum from All Day I Dream About Food. Just because it’s bread does not mean it’s carbo-loaded!

This recipe is absolutely low-carb and keto-friendly. It only has 2 cups of almond flour and is made with butter (preferably-grass-fed) and lots of Cheddar cheese. This cheesy skillet is very savory and will also be loved by everyone in the family!

3. Keto Cheese Bacon Nachos

low carb Father's Day recipes

Father’s Day is about expressing your love for your dad while making him feel special and loved. What better way to make your dad feel special than with a man food?

Your dad will surely be smiling from ear to ear when you serve him these gooey and cheesy Keto Cheese Bacon Nachos. Made by Zuzana over at Lowcarb-Nocarb, these nachos are the easiest and crunchiest snack that’s suitable to the low carb lifestyle.

4. Keto Candied Bacon

Father's Day recipes

Father’s Day is the perfect day for dads to indulge in whatever the heck they want. And if your dad’s going low carb, this Keto Candied Bacon from Logan Childress of Better Than Bread Keto should still be a guilt-free dish for him to indulge in.

They are made with monk fruit low carb sweetener so are sweet, salty, and fatty, just what he needs to stay in ketosis.

5. Bunless Burger

Father's Day recipes, low carb

Instead of taking your dad to his favorite burger place this Father’s Day, why don’t you prepare a low-carb burger for him instead? This Bunless Burger recipe from Vered DeLeeuw, foodie and  blogger at Healthy Recipe’s Blog is made with two burgers and would be a perfect inspiration.

It’s a wonderful Father’s Day recipe option for dads who love burgers but are trying to cut down on carbs. Just make sure you get the best quality grass-fed beef patties and sugar free mustard.

6. Low Carb Pepperoni Pizza

Father's Day recipes

While ordering pizza on Father’s Day is more convenient than making one, this will not be a great option if your dad is on a low-carb diet. But don’t worry, for this Low Carb Pepperoni Pizza with a Fat Head crust from Kim, the Low Carb Maven is so easy to prepare.

The prepping time is only 7 minutes and cooks in only 20 min! Its dough is made with almond flour, which is absolutely keto-friendly. She adds a little protein powder to the dough which she says improves the recipe but it’s not essential if you don’t have any to hand.

7. Ranch Grilled Chicken

low carb ranch grilled chicken

If you plan on hosting a dinner party for your dad’s special day, this Ranch Grilled Chicken from Karly Campbell, food blogger over at That Low Carb Life would be a great dish to prepare.

The chicken is marinated in a mixture of her home-made ranch dressing to which she adds some tasty herbs. Everyone, including the kids, will surely love how flavorful this grilled chicken will turn out!

8. Garlic Butter Steak

Father's Day Recipes, low carb

Dads love steak. Well, who doesn’t? So make your dad smile this Father’s Day by prepping this delicious Garlic Butter Steak from Kelly of Life Made Keto. Garnished with mushrooms and asparagus, this delectable dish is definitely perfect for any man on low-carb.

Use grass-fed steak if you really want the best for your dad and my advise is don’t use olive oil to cook it in, use avocado oil or butter instead. Avocado oil is more stable when heated than olive oil. Some health experts say olive oil should not be heated at all.

You don’t need to be a professional chef to cook this steak. It’s actually easier than you think and the prepping time is only 10 minutes!

9. Low Carb Mashed Cauliflower

low carb mashed cauliflower

So now you have grilled chicken or steak for your Father’s Day dinner. But what would be the perfect side dish to go with these mains? Since you can’t serve rice or mashed potatoes for your dad if he’s on keto or a low carb diet, why don’t you opt for this Low-Carb Mashed Cauliflower from Catie Brooke on All Recipes?

This dish is made with garlic and cream cheese. It may not taste exactly like mashed potatoes, but your dad will surely love this low carb dish especially if you serve it with grass-fed butter. Cauliflower is one of the best low carb vegetables there is and it’s become very popular recently.

10. Low Carb Marinated Beef Kabobs

low carb beef kebobs

If your dad is a serious meat eater, he’ll surely love having some kabobs for his special day dinner. So fire up the grill and cook this Low-Carb Marinated Beef Kabobs from Kalyn’s Kitchen.

The delicious marinade helps to tenderize the beef is makes it so very tasty. It’s easy enough to put together and won’t really take up much of your time to prepare. Make sure it’s grass fed-meat to make it extra special.

11. Low Carb Chocolate Truffle Cheesecake

low carb chocolate cheesecake

Your Father’s Day spread won’t be complete without whipping up some delicious low-carb desserts! If your dad is a die-hard chocolate lover, then he’ll surely love eating a mouthful of this sinfully silky rich Low Carb Chocolate Truffle Cheesecake from Low Carb Maven.

The crust is made of keto-friendly ingredients like almond flour, unsweetened cocoa, and butter. Kim uses high quality cocoa powder and high percentage cacao chocolate to make this dessert really special. Finish up with a nice cup of keto coffee!

12. Keto Ice Cream

Keto ice cream

This mouthwatering Keto Ice Cream from Katie of Chocolate Covered Katie would be a perfect dessert to cap off your Father’s Day dinner with the family. This guilt-free ice cream is smooth and creamy but without all the sugar and carbs.

It’s sweetened with xylitol a low carb sweetener but you can use other low carb sweeteners if you prefer. The ice cream is made with coconut milk so is dairy free too! Even if you’re not on low carb, you’ll surely appreciate just how delicious this ice cream is!

If you’re looking for a low carb chocolate ice cream then you could try this no churn Keto Chocolate Ice Cream recipe.

13. Sugar Free Spiked Basil Lemonade

sugar free lemonade

What more will your dad need than a refreshing cocktail to go with the delicious low carb dishes you’ve prepared for him? If you need inspiration for a refreshing low carb cocktail recipe, check out this Sugar-free Spiked Basil Lemonade from Carolyn over at All Day I Dream About Food.

Simply squeeze some lemons, add basil, water, sweetener, and a splash of vodka, and you’ll have a refreshing cocktail drink that your dad will absolutely love!  Vodka is one of the best low carb alcoholic drinks in case you are wondering.

So you see if your dad is following a low carb or keto diet there are plenty of Father’s Day recipes that are very suitable and easy enough to make.

Keto Chocolate Ice Cream No Churn

keto chocolate ice cream

Although the keto diet relies heavily on meat, fish, healthy fat and low carb vegetables, dairy can also be included in your diet. So if you find yourself craving for ice cream on your low carb diet you could make this delicious no churn Keto Chocolate Ice Cream and indulge!

Many recipes require that you use an ice cream maker but this low carb ice cream is no churn. It’s technically a gelato which is creamier and fattier and tastes much richer than regular ice cream. So much so that you won’t be able to stop eating it!

So, here’s the Low Carb Keto Chocolate Ice Cream recipe from Megha Barot of Keto Connect. Megha and Matt started the site after they realized their results from the ketogenic lifestyle were too good not to share.

Related reading: 9 Proven Benefits Of A Ketogenic Lifestyle

The recipe uses only 5 ingredients and the ice cream is sweetened with erythritol, a low carb sweetener. One comment from a viewer under Meghan’s video says she added a teaspoon of espresso powder to deepen the chocolate flavor.

Another recipe you might like for a low carb, keto iced dessert is this one for
Keto Blueberry Cheesecake Popsicles

Keto Chocolate Ice Cream

Ingredients

• 1 cup heavy whipping cream (organic if you can get it)
• 2 large yolks (organic are best)
• 1/2 teaspoon natural vanilla extract
• 1/3 cup powdered erythritol
• 1 1/2 tablespoons unsweetened cocoa powder

Directions

1. In a saucepan, mix the powdered erythritol or swerve confectioners with the heavy whipping cream. Set on medium-high heat and bring to a boil then lower the heat to simmer.

2. While the mixture is simmering add the coco powder and mix well. Remove as many lumps as possible.

3. In another bowl, combine the vanilla extract and egg yolks. Set aside.

4. Continue stirring the ice cream mixture until it thickens. Once thick, remove the pan from heat. Leave to cool for up to 5 min.

5. Once cooled, add the mixture slowly to the egg yolks and whisking well with a hand mixer or a fork. After everything is thoroughly combined, whisk well until the top portion develops a slight frothy texture.

6. Place in a suitable container in the freezer for four to six hours. Make sure to give the mixture a good stir once every hour.

7. Take out of the freezer for a short while before serving so it softens enough to become scoopable. Enjoy!

Here’s a demo video of the delicious recipe:

Fat Loss: Is the Satiating Diet Better than Keto?

fat loss, satiating diet

The Satiating Diet is one of the latest diet trends that are taking the Internet by storm due to its positive approach to weight and fat loss. Unlike the keto diet, which is pretty restrictive, the satiating diet will allow you to eat any nutrition-rich foods that are “satiating”, hence the name.

These foods fill your stomach easily and satisfy your appetite, leading to feelings of fullness and satisfaction.

According to a report published in Scientific American, the satiating diet has helped people to successfully manage their health, weight loss and fat loss by merely eating foods that are both healthy and satiating. But will this diet work for you and is it really better than keto? Read on to find out.

Related reading: Weight Loss vs. Fat Loss. Which is Best?

What Is The Satiating Diet?

The Satiating Diet involves eating foods that are rich in protein, fiber, healthy fats, dairy products, fruits, and vegetables. These foods are highly nutritious and could improve our overall health and wellbeing.

Others are great for digestion while some are good for the heart. Some of these foods protect the body from the damaging free radicals.

Dr. Shirin Panahi, a nutrition researcher and author of the Scientific American report about the satiating diet, stated that

“The satiating diet includes foods that are high in protein (like lean meat and fish) and high in fiber (like whole grains, fruits and vegetables), as well as healthy fats (like those found in avocados, for example), probiotic-rich dairy products, and capsaicin, the substance that makes peppers spicy (and is known to satisfy hunger).”

The main concept of the Satiating Diet is that all food groups should be a part of your diet. It’s different than the keto diet where your carb consumption is highly restricted. However, when following the Satiating Diet, you need to make sure that the foods you are eating have high nutrient content and are super filling. That way, you will not feel deprived. Dr. Panahi further added that,

“What’s so special about these foods is that each of them possesses specific characteristics that benefit our health either by decreasing hunger, reducing body fat, lowering blood sugar, improving blood pressure or increasing metabolism,”

Just like any healthy eating plans, the Satiating Diet requires dieters to abstain from eating processed foods. It excludes foods that are high in sugar, since they could lead to inflammation and weight gain. Besides, these foods cannot do much in terms of satisfying your appetite.

Related reading: 6 Damaging Effects Of Sugar On Your Body

What To Eat on This Fat Loss Satiating Diet?

By now, you should have an idea what a satiating diet really is. It basically requires eating foods that are not only satisfying but are also good for your health too. To give you an idea, here are some of the foods that you can eat when following the Satiating Diet:

• Protein-rich foods – There are plenty of protein-rich foods that you can eat on a daily basis. These foods help to promote fullness and minimize cravings. Eggs are perhaps one of the most satiating protein-rich foods out there. Other nutritious foods that are rich in protein are chicken breast, lean beef, tuna, turkey breast, and all types of fish.

I don’t see that Dr. Shirin Panahi has specified the types of protein foods but we know that meat and poultry from organic and grass-fed animals is healthier than commercially raised ones. Pastured or organic eggs are more nutritious and therefore more satisfying and healthy than eggs from intensively reared chickens.

As for fish, wild fish is better than farmed fish because they eat a natural diet and according to Dr Perlmutter wild fish contains more protein and is higher in Omega 3 fats fatty acids. Farmed fish contain more pro-inflammatory Omega 6 fatty acids and may contain antibiotic residues and a higher concentration of PCB’s.

• High-in fiber – Just like protein, fiber-rich foods move slowly in our digestive system, which helps to maintain fullness and ward off hunger. Examples of foods that are high in fiber are fruits, vegetables, and whole grains.

For fruits, you can eat bananas, mangoes, oranges, and apples. Generally, dark green vegetables tend to have higher fiber content in them so you need to eat more of these. Beans and legumes are also high in fiber, and so are whole grains.

Should we eat gluten? 

On the subject of grains Dr David Perlmutter, brilliant neurologist, maintains that a gluten-free, and low-carb diet is crucial for cognitive function and long-term health. You can read more about this in his book Grain Brain, The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers .

There are other health experts like Dr Fasano who think that the majority of people if not all should avoid gluten in their diets. There is concern also that the toxic chemical glyphosate in the herbicide Roundup, that is used to spray grains, gets into our food and is causing the increase in celiac disease in older people.

• Healthy fats – If you’re familiar with the keto diet, then this should be easy. Avocados are the most popular source of healthy fats. They contain about 77% of fats, yet the main fatty acid in the fruit, which is known as oleic acid is associated with various health benefits. This fatty acid can also be found in olive oil.

Other good sources of healthy fats are cheese, dark chocolate, fatty fish, nuts, seeds, chia seeds, coconuts, and coconut oil.

Related reading: Coconut Oil Is Not Poison But Sugar Is!

• Probiotic products – Probiotics are beneficial bacteria that offer powerful benefits to our body. The British Journal of Nutrition has also found that probiotics may help to reduce leptin, an appetite-regulating hormone, which is why these foods may help to suppress food cravings. Some examples of probiotic foods are yogurt, sauerkraut, tempeh, and kimchi.

Fat Loss:Does the Satiating Diet Really Work?

The satiating diet is much easier to follow than the keto diet, which many are unable to  maintain long term. But will this diet really work for fat loss?

A 2017 study that was published in the British Journal of Nutrition asked a group of participants to follow either a “normal diet” or the satiating diet. The normal diet consisted of eating 10 – 15% protein, 55 – 60% carbs, and 30% fats. On the other hand, the satiating diet consists of eating 20-25% protein, 45-50% carbs, and 30-35% fats.

The study found that those who followed the Satiating Diet lost more body fat and weight and they felt fuller compared to those who followed the “normal diet”. The satiating group was able to successfully stick to their diet, which many find difficult to achieve when following a very restrictive diet like keto.

But this small study, which consists only of 69 male participants, but still statistically significant, may not be enough to conclude that the satiating diet is really effective and can work for everyone. Nevertheless, the Satiating Diet sounds like a smart way to eat when it comes to improving our health and wellbeing, whether you want to lose weight or not.

Conclusion

Almost every day, you get to read about a new diet online that promises fast fat loss and weight loss but not all are healthy. The Satiating Diet is among the latest diets that are gaining popularity on the Internet and for good reason.

There are not yet enough studies done to validate claims but we know that the foods included on the diet are healthy.

As of now, we can’t be sure if the Satiating Diet will be successful in the long run or if it can really live up to its claims. But regardless of the diet that you choose to follow, what’s important is that you follow a healthy balanced diet, something that will fulfill your body’s nutritional requirements.

Low Carb Breakfast Muffins with Spinach and Feta

low carb breakfast muffins

We all know that breakfast is the most important meal of the day. If you love to have  muffins for breakfast, yet you’re on a low carb diet, you might want to give these Low Carb Breakfast Muffins a try.

Related reading: 5 Low Carb Breakfasts To Energize Your Day

They are so easy to make and consist of three base ingredients that are ideal for both a low carb or keto diet – coconut butter, eggs, and macadamia nuts. If you don’t like the taste of almonds or want to use another nut for a change then this recipe for low carb breakfast muffins is ideal.

Related reading: Best Nuts to Eat On A Keto Diet

Spinach is so healthy

The muffins are savory too, made with the addition of spinach and feta. Spinach is full of healthy nutrients and is one of the low carb vegetables that it’s important to include on a keto diet. You can find out more about how good spinach is for you in my article Health Benefits of Kale and Spinach for Keto. 

These delicious muffins from Dessi at FlavCity are moist and tender and are perfect when paired with your favorite cup of coffee. Or take one to work for a healthy mid-morning snack.

Non Toxic Baking

Before we get to the recipe I would point out that it’s probably best to cook them in non-stick muffin pan but make sure it’s non-toxic. You don’t want Teflon flakes in your muffins! Non-stick ceramic stoneware ones fit the bill like this American Bakeware 6 Cup Muffin Pan.

Alternatively line the muffin tin with some non-toxic muffin cases such as unbleached parchment ones. You can find some that are coated with natural silicone instead of that toxic chemical based silicone.

Low Carb Breakfast Muffins with Spinach and Feta

Ingredients

Makes 9 muffins

• 1 cup crumbled feta cheese
• 1 cup frozen spinach, thawed
• 1 cup unsalted macadamia nuts
• 1 tsp. baking soda
• ½ tsp. Himalayan salt
• 3 tbsp. grated Parmesan cheese
• ¾ cup mixed coconut butter
• 5 good quality eggs
• Zest from an organic lemon
• 1 tbsp. fresh organic lemon juice

Directions

1. Preheat oven to 350°F (175°C approx). Set the oven rack in the middle of the oven.

2. Process the nuts in a food processor or high powered blender for up to 30 seconds until they produce a creamy texture. While the machine is processing the nuts, add the eggs one at a time. Make sure that each egg has been mixed well into the batter before you add another one.

3. Turn off the machine and pour the coconut butter. Add the salt and turn the machine on again and process until the batter is smooth and creamy. The key to the success of these these low carb breakfast muffins is to blend the batter very well.

4. Turn off the machine and add the baking soda and lemon zest and process again for up to 15 seconds.

5. Pour the batter into a large bowl and add the crumbled feta cheese.

6. Get the spinach and squeeze as much liquid out so it won’t spoil the muffin’s consistency. Then add it to the batter and mix well.

7. Grease the non-toxic, non-stick muffin tin well with a little melted butter or coconut oil.

8. Pour the batter into the muffin tin so the cups are just about filled up to the top. Top with the grated Parmesan and bake in the oven for up to 25 min.

9. Check one of the muffins using a toothpick. If the toothpick comes out clean, that means they are cooked.

10. Remove from the oven and allow to cool for at least 10 minutes before eating. They can be kept in the fridge for up to 3 days or frozen if you like.  Enjoy!

Here’s a video demo of the recipe:

Best Way to Lose Weight? Try the Keto and Low Carb Switch!

best way to lose weight

There’s no doubt that the keto diet is one of the best ways to lose weight these days. Aside from helping you to lose weight, it also comes with several health benefits. It is for this reason that millions of people have now embraced the ketogenic lifestyle.

Related reading: 9 Proven Benefits Of A Ketogenic Lifestyle

And while keto is truly effective at burning fats, this diet is not really for everyone. It’s an extremely restrictive diet, which may not be possible for those who actually love their carbs. Because of this, some health experts came up with a solution and that is to switch between keto and low carb.

Also known as The Hybrid Diet, the diet is said to be a much easier way to achieve weight loss while reducing your risk of certain diseases. Let’s find out more about this and see if this is the diet that can work best for you.

What is a Hybrid Diet?                                          Hybrid Diet

Given the many different diets today, it can be a bit confusing for most people to decide which of these diets should they follow – will they go for a low-carb diet, plant-based diet, Paleo Diet, meat-based, or high-fat diet? With the Hybrid Diet, there’s no longer a need to choose because you can have the best of all these diets.

Related reading: 5 Top Tips for Getting Started on a Low Carb Diet

Developed by Patrick Holford, a health and nutrition expert, the diet requires that you switch between the keto and low carb diets. In his book titled, “The Hybrid Diet: Your Body Thrives on Two Fuels”, he explains this:

“The two most effective ways to lose weight are either a high-fat, ketogenic diet (think Atkins) or a slow-carb. Both have been shown to cause more weight loss than a conventional low-calorie, low-fat diet.

Switching between the two has even more health advantages. The hybrid way of eating gives the benefits of fasting without going hungry and reduces risk of diabetes, heart disease, cancer and cognitive decline, as well as slowing the ageing process.”

Basically, the Hybrid Diet mimics the evolutionary design of our body. Holford believes that our body is hybrid and relies on the ketones from fat or glucose from fat in order to function.

Alternating the keto and a low carb diet is said to be a healthier, easier, more effective and best way to lose weight. If you switch from a low carb diet to a high-fat diet and back, this will set a healthy cycle of cell growth and repair in your body, which burns fats in a more efficient way.

Hybrid Diet, the Best Way to Lose Weight

As you see, the Hybrid Diet seems like an interesting diet to try. It combines the best of both the low carb and keto diet and is much easier to do since it’s not very restrictive. But the question is, how to actually do it? Before we get to that, let us first distinguish the keto diet from a low carb diet.

While many would consider keto as a type of low carb diet, this diet actually involves eating less than 30 grams of carbs each day, which is very restrictive. Limiting carbs is essential in order to get into ketosis, a state where the body burns fat for energy instead of carbs.

Related reading: How Many Carbs Do You Need To Eat To Lose Weight? 

And, as you cut down carbs, the diet requires you to increase your consumption of fats, either coming from grass-fed meat, nuts, seeds, healthy oil, good quality dairy, avocado, etc.

On the other hand, a low carb diet does not involve highly restrictive carb consumption. Instead, it encourages you to eat low carb foods without eating a lot of fats, which is what the keto diet requires.

Both the keto diet and low carb diet have health benefits and are effective in losing weight. But as what Patrick Holford has pointed out, switching between these two diets may boost their beneficial results.

How to Alternate the Diets

So how do you alternate these two diets? The Hybrid Diet requires intensely following the ketogenic diet for a week. This means limiting your carbs to less than 30 grams each day and eating lots of fats.

After being on keto for a week, it’s time to switch to the low carb diet, which is less restrictive. 150 grams or more are allowed! Ideally, you should be on the low carb diet for three weeks before switching back to keto.

Alternating the keto and low carb diet means you’ll be able to eat both fats and carbs. Both of these are important sources of fuel for the body. You’ll be able to lose weight without fully restricting yourself.

Things to Keep In Mind When Following the Hybrid Diet

When you follow the Hybrid Diet, you need to remember that not all carbs are the same. While you are allowed to eat 150 grams or more carbs for the weeks that you’re on the low-carb diet, you cannot just feed yourself with any carbs.

Remember that there are good carbs and there are also bad ones. A low carb diet is a type of diet that’s based on the GL rating. GL means Glycemic load and it estimates the impact of carbohydrates in food.

In other words, the Glycemic load is a measure based on the amount of carbohydrate in a portion of food together with how quickly it raises blood glucose levels. The glycemic index does not take into account the amount of carbohydrate in a food.

Related reading: Is A Low Carb Diet The Same As Low GI?

When following the low carb diet, you should focus on eating foods that have low GL such as lentils and other vegetables. These foods break down slowly in the body, which releases sugar at a more stable rate.

You’ll feel full longer and your blood sugar level will remain stable. On the other hand, High GL foods like pasta and bread must be avoided since they are broken down quickly into glucose and could cause a sudden spike in your blood sugar.

Conclusion

The Hybrid Diet is a great diet to try, especially if you’re hesitant to give the keto diet a go due to its very restrictive nature. Alternating the keto diet with the low carb diet is much easier to do, plus it gives you the benefits of both diets.

For as long as you focus on eating low GL foods, then you’ll certainly be able to burn those unwanted fats off while staying healthy as well. But just like with following any type of diet, it may be best to consult a nutritionist or health expert before you get started with the Hybrid Diet. This especially important for people suffering from serious illnesses.

Kale Caesar Salad For Low Carb Diets

kale Ceasar salad

If you are looking for an alternative version of the traditional Caesar salad which is loaded with carbs then this tangy kale Caesar salad is ideal. Kale is a superfood and among those leafy greens that are so good for low carb and keto diets so it’s a no brainer.

Related reading: Health Benefits of Kale and Spinach for Keto

The original Caesar salad is believed to have been invented by Italian-American restaurateur Caesar Cardini in 1924. There are many variations of the recipe but most are loaded with carbs so are not any good if you are counting carbs.

Aside from being low in carbs kale is loaded with nutrients that are good for your health, including fiber which can help prevent low carb constipation. Because it’s full of fiber you may have heard that kale can be a bit chewy when eaten raw but there are two ways to make it tender.

How to tenderize raw kale

1. One way is to make sure you toss the leaves in the dressing really well so each tiny piece is coated then leave the salad sitting in the dressing for 4 – 15 hours before eating it. The acids in the vinegar and lemon juice in the dressing softens the leaves.

2. The other way is to massage the leaves with a little oil and vinegar and lemon juice first.  Yes, you read that right. Massage the kale! Believe me it will make all the difference.
One of the most popular ways to include kale in your diet is to make it into a salad.

If you’re looking for a recipe that you can use as a guide, here’s a kale Caesar salad recipe from Dani Spies that’s absolutely easy to prepare. I have added a few options extras that can ring the changes if you have the ingredients to hand.

Kale Caesar Salad

Ingredients

Salad:

• ½ small-sized onion, sliced thinly
• 2 hardboiled organic eggs, chopped into small pieces
• A bunch of baby organic kale or young Tuscan kale. (aka lacinato and dinosaur kale)

Optional:

Bacon, nitrate free, free range or organic, crisply fried and chopped into bite sized pieces
Avocado slices

Dressing:

• 1 tablespoon good quality Parmesan cheese
• 1 tablespoon red wine vinegar
• 1 teaspoon sugar free Dijon mustard
• ¼ cup of filtered water
• 2 anchovies
• 2 cloves minced garlic
• 4 ounce tofu
• Juice of 1 organic lemon
• Himalayan salt and freshly ground black pepper to taste

Directions

1. Remove the central stems from the kale. Roll up the leaves and slice into very thin strips. Combine the salad ingredients in a large bowl then set aside.

2. Prepare the dressing by blending all the ingredients in a blender or food processor until you achieve a creamy and smooth texture.

3. Either toss the salad with half of the dressing and leave to soften overnight in the fridge or follow directions above for massaging the kale first. Store the rest of the dressing in the fridge for future use.

4. Remove the kale Caesar salad from the fridge an hour before serving to allow to warm up to room temperature so you can enjoy the flavors.

5. Add some crisply fried bacon and avocado slices if you like.

Here’s Dani’s video demo of the recipe:

Health Benefits of Kale and Spinach for Keto

health benefits of kale

If you’re following the keto diet, then you might be interested to know about the health benefits of kale and spinach for keto. These two leafy greens are some of the best low carb vegetables out there.

Aside from being low-carb, they have both been called superfoods as they are loaded with health promoting nutrients.  Let’s see how they can benefit your keto diet.

Health Benefits Of Kale

Kale is a great source of pro-vitamin A, C, and B6. In fact it has the highest amount of beta-carotene of all leafy veg which can be converted to Vitamin A in your body if needed. It’s also an excellent source of Vitamin K1, an important nutrient that helps to prevent blood clotting. In addition, kale contains calcium and copper.

As one of the most popular vegetables to help you lose weight, kale is a nutrient dense food that’s loaded with powerful antioxidants. These antioxidants can help to lower blood pressure, counteract free radicals, reduce inflammation, and could possibly treat depression.

Related reading: How A Keto Diet Can Boost Your Mood

It’s also packed with isothiocyanates, natural plant chemicals, that help to boost your body’s detoxifying power by inducing phase 2 liver detox enzymes. This compound also helps to protect you against some cancers.

Since kale is a good source of Vitamin K, it can help to minimize stress and skin aging and may help to control symptoms of cold and cough.

Given the many health benefits of kale, it’s clear to see why it’s one of the best vegetables to add to your diet, especially if you’re following low carb diets like keto. In fact, Dr. Mercola considers kale as a “hidden superfood”.

“Kale Contains ALL the Essential Amino Acids and 9 Non-Essential Ones”

Health Benefits of Kale for Keto

Having only 3 grams of net carbs per serving, kale is one of those vegetables that won’t kick you out of ketosis. Aside from having very low net carbs, the vegetable is also loaded with the alkaline minerals potassium and magnesium. Good for the Keto-Alkaline Diet.

When you’re on the keto diet, there’s a good chance that you’ll have deficiencies of these electrolytes since you could initially lose a lot of water weight. One of the best ways to replenish these electrolytes is to eat lots of kale.

Potassium and magnesium are two minerals that are also very important for the proper functioning of our body. If you’re on keto or other diets that restrict carbs, it’s very important that you keep track of these minerals in order to avoid mineral deficiencies.

Kale is high in fiber so is great for preventing constipation that some people get when eating a low carb diet.

Kale and your thyroid

You may have seen or heard some negative comments about kale online or in the media about it being bad for your thyroid and be worried about eating it. Kale, along with other brassicas like cabbage, Brussels sprouts, arugula, bok choy, broccoli, cauliflower, collard greens, mustard greens, and watercress contains goitrogens, substances that may contribute to an enlarged thyroid.

Goitrogens can interfere with the uptake of iodine, a mineral needed for the manufacture of thyroid hormones. They are inactivated to a certain extend by cooking.

However, Dr Leung,  an endocrinologist and Clinical Assistant Professor of Medicine at UCLA David Geffen School of Medicine, Los Angeles, CA, and Chair of the Public Health Committee at the American Thyroid Association has stated:

In usual amounts, kale consumption is healthy and should not be avoided, in contrast to some media reports which caution against all ingestion of cruciferous vegetables to promote thyroid health.

Nutrition Profile of Spinach

Spinach is a leafy green vegetable that belongs to the same family as quinoa and beets. It’s very healthy, thanks to its antioxidants and various other nutrients.

If you compare it with kale, spinach is a better source of magnesium, iron, and manganese. It’s also a great source of folate, a vitamin that’s essential for pregnant women as it helps to prevent birth defects.

In addition, spinach is also good for diabetes since it helps to lower glucose level while improving the body’s insulin sensitivity. Spinach has a high content of potassium nitrate which can be converted to nitric oxide. This has an effect on your blood vessels causing them to relax increasing blood flow and lowering blood pressure.

Related reading: How Does a Keto Diet Balance Blood Sugar?

Weight loss effects of spinach

Spinach is also one of those vegetables that is ideal for weight loss. Having only 23 calories and 1.4 grams of carbs for every 100-gram serving, this vegetable can make you feel less hungry, which prevents unnecessary cravings.

The vegetable is high in thylakoid content, which slows down gastric emptying and regulates the hormones responsible for hunger and satiety.

Indeed, spinach is definitely one of the healthiest vegetables out there. Dr. Lydia Bazzano, a nutrition expert at Tulane University’s School of Public Health, has this to say about spinach:

“It’s been shown to help decrease the incidence of cardiovascular disease, heart disease and stroke, primarily. They’re also really healthy foods to eat because they have a relatively low-calorie content and a lot of nutrients in them”.

Why Spinach is Good for Keto

As you see, spinach has an excellent macronutrient profile, which is why it’s one of those vegetables that are worth adding to your ketogenic lifestyle. In fact, this vegetable is particularly suitable for low carb diets like keto.

Compared to kale, spinach is a much better source of potassium and magnesium. As mentioned above, it’s important that you replenish your body with these minerals when following low carb diets like keto.

And since spinach helps you to easily feel full longer, it can prevent you from overeating and helps you to easily achieve your weight loss goals.

Related reading: 5 Bad Weight Loss Habits That Can Sabotage Your Efforts

How to Add Kale and Spinach to your Keto Diet

Now that you know about the health benefits of kale and spinach, it should be clear by now why you should try to include these vegetables in your diet. As a matter of fact, leafy green vegetables are considered a healthy centerpiece for a keto diet.

They provide antioxidants and important micronutrients to help you stay healthy. Also these vegetables have a good amount of fiber and water content with very low carbohydrate count. So even if you eat a lot of these vegetables, you won’t be kicked out of ketosis.

Thankfully, adding kale and spinach to your keto diet is so easy. You can consume them raw in salads like this Kale Ceasar Salad or add them as ingredients in some keto-friendly recipes. These vegetables can also be used as fillings for sandwiches or added to smoothies. In fact, kale and spinach are two of the most popular ingredients used in making low carb keto green smoothies.

There are lots of recipes online that you can use as inspiration for incorporating kale and spinach to your low carb diet. A simple way to cook them is to saute them in avocado or coconut oil along with some cloves of garlic. You can also steam them and eat as sidings or add to soups.

Conclusion

Remember that although the ketogenic diet is all about consuming more fats and less of carbs, you should also make sure to include veggies into your diet. Vegetables, especially the leafy greens like kale and spinach, are loaded with nutrients that can benefit your health in many ways. If you’ll take advantage of the immense health benefits of kale and spinach, you’ll not only lose weight fast but you’ll also stay strong and healthy at the same time!

low carb

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