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FM and WEM recipes
Nutrition | January 28, 2015
I’m sure you’ve already noticed the (FM) or (WEM) next to each one of my recipes. It helps me to stay on track with my healthy lifestyle and if you decide to adopt my method, it will help you as well. I am Precision Nutrition certified and have been following the control carb diet for well over 6 years myself. It keeps me lean, full of energy, and strong for my workouts and day to day activities. I divide my meals into 2 major categories:
1. FM
Free Meal – these type of meals are low in carbs, mostly based around veggies, protein, and healthy fats. You can pick any of my FM recipes and enjoy them at any time of any day.
Fruit low in GI such as berries, apples, pears, kiwi, grapefruit, tangerines, oranges, cherries, peaches and apricots are ok to have in moderation. 1 portion = 1 cupped hand for one meal.
If you bake with almond or coconut flour instead of regular flour, you can still enjoy many delicious baked goods including bread, pizza, pasta, muffins, cupcakes, and even pumpkin pies or sugar free chocolate cakes.
Use erythritol or stevia as a sugar substitute. You can also use a little amount of agave when baking and still have it be an FM.
FM/WEM
Boiled potatoes do not raise your blood sugar levels as much and can help with weight loss. Reheated boiled potatoes are even better! The same with legumes. Yes they are high in carbs, but they both contain a fair amount of fiber and don’t rank high on the glycemic index. There are a few other whole foods that could be in this category, but that also depends on your own diet your personal carb tolerance.
2. WEM
Workout Earned Meals are those that I have to earn with my workout. I used to follow the classic 2-3 post workout hour window, but recent research shows that carb timing is not as important as the total amount of carbs we eat over the course of the entire day. Since starchy carbs can slow down your fat loss efforts, I suggest you include them on your high intensity workout days.
Whole grains, potatoes (baked or fried), sweet potatoes (baked or fried), pasta, rice, quinoa, legumes, oats, wheat, bread, chocolate and other sweets, fruit high in sugar such as bananas, mango, pineapple and other exotic fruits. In other words, if I don’t do my workout, I don’t have these type of meals.
Here are some benefits of low carb diets:
1. It’s the most effective treatment known against metabolic syndrome
2. Reduced insulin and blood sugar levels with a major improvement in Type 2 Diabetes.
3. Increased levels of HDL – the good cholesterol.
4. More of the fat loss comes from the abdominal cavity.
Having a lot of visceral fat that tends to lodge in that area and around your organs can be the major cause of inflammation, insulin resistance, and a leading driver of the metabolic dysfunction that is so common in western society.
5. Effective way to reduce blood pressure.
Hypertension (high blood pressure) is an important risk factor in diseases that include stroke, kidney failure, heart disease, etc.
6. Easier weight loss, however you can’t look at this as a diet, but a lifestyle. I’ve kept myself fit and lean for the past 8 years because I’ve been consistent with my eating habits and my training that tie together.
Here are some examples of my Go-To FM recipes:
Here are some examples of my Go-To WEM recipes:
Private Member |
also coconut sugar as a low GI substitute! 🙂
Private Member |
I try to stick to these rules as well but I have a question. Yesterday I did your kettle bell workout and then decided I was making pizza for dinner. I only eat gluten free and my boyfriend doesn’t like the taste so I made him a regular wheat crust. It took a little longer to make so I was at about 15-30 mins after the 2 hour window to eat the carbs from the crust. Does that mean I sabotaged the workout? I really hope not because I worked so hard at the workout AND the pizza crust!! I don’t want to be TOO strict but I want to get as lean as possible so I am really trying to stick to your rules which I find quite easy because I’m not a very hungry person 🙂
Private Member |
lake tahoe, nv, usa
If it happens once in a while and it’s just 30 minutes, then I don’t think it’s a big deal. The idea is to give your body the energy from carbs after the workout.
Private Member |
are beans (black beans, pinto etc ) FM or WEM?
Private Member |
lake tahoe, nv, usa
All legumes are WEM
Private Member |
Hey there, what if your a vegetarian? Would legumes and things like that still be considered a WEM if it makes up a complete protein with lets say brown rice?
Private Member |
I had the same question because i’m strictly vegan and i need to eat some legumes at each meal so i follow IG rules : chick peas, or beans or lentils or quinoa (low IG 35 and less) as FM meal and complete rice, complete pasta (IG medium betwween 40 and 55), … as WEM.
I don’t take weight with this rules… and i don’t feel tired during the day or hungry …;)
Private Member |
Hi Zuzka, I have a question. If your work schedule only allows you to work out later in the day, how do you keep your energy up for a really intense workout without having any carbs all day? I find I run out of steam.
Thanks! Jackie
Private Member |
lake tahoe, nv, usa
I do have carbs during the day, but from vegetable and fruit sources mostly. Those type of carbs in combination with protein and healthy fats will give you more sustainable energy without unhealthy spikes in your blood sugar levels.
Private Member |
Hi Zuzka and warriors 🙂
I got a quesiton, I work out in the morning before my breakfast. I usually eat oatmeal with a bit whey protein and berries on top -> so it’s WEM, because of the oats.
Now i dont know if I misunderstood, but I have to wait 2 hours to eat that breakfast after my workout?
Thanks for any help.
Have a great day :-*
Private Member |
No, you can have your oatmeal right away or at the latest 1 hour and 59 minutes after you finished your workout 😉 That’s what she means by in a two hour window. Have a great day too!
Private Member |
Thank you very much Nora 😀
Private Member |
melbourne, australia
Zuzka and all the girls) I have a question – for me it is very difficult to eat like that and I donot know why.
Last 30 days I put myself into a challenge with myself to eat like Zuzka recommend, BUT when I eat meat and other protein food I just grow like a bubble, I am bloated all the time, I do not feel any lightness in my body. And I really suffer from it and I gain weight.
The opposit situation, when I begin to eat mostly whole grains, fruits vegetables, fish, lentils and some othe WE food I loose weight, I am light like a buterfly and I become leaner. In that case I should workout all the time)))
I like first variant because my insulin level is stable, I am always full, but I do not like all this bloating and gaining weight.
Actually now I am missed in these two types of eating.
Private Member |
prague, czech republic
Listen to your body Alena 🙂 not everything that works for Zuzka, or anyone can has to work for you as well! Try to experiment a little more maybe, you can substitute protein from meat for plant protein as well…if the second option works for you better, then just stick with it 😉
Private Member |
balestrand, norway
Everyone’s different, do what works and feels good to you. There’s no one “right” way of eating. I am similar, I feel much better with whole grains and lean protein in small amounts. If I eat high fat, I gain weight easily, but carbs don’t seem to bother me as much and give me more energy.
Private Member |
ky, usa
I was wondering which category Greek yogurt falls in? I like to eat “Dannon Light and Fit” Greek yogurt with my lunch but that does not fall into my two hour window. Would it be a FM or a WEM? I haven’t been eating it since I was not sure. Thanks!
Private Member |
lake tahoe, nv, usa
It should be FM as long as it’s not full of sugar, which low fat yogurts tent to be. I try to stay below 9g of sugar per serving.
Private Member |
Ηi Zuska, is this the reason for avoiding low fat diary products? Cos I love cheese and milk and I prefer the low-fat ones in oder to be able to eat bigger quantities..:) And I don’t see the reason why the most of fittness-people cut them down..
Private Member |
lake tahoe, nv, usa
Yes, I avoid low fat because I believe the fat that naturally occurs in dairy is healthier for us then the added sugar. It’s not just about the calories. People who are on high fat diets such as the Ketogenic diet, can eat 3 times as many calories and not gain any weight or fat. Conversely we’re dealing with epidemic amount of obesity in western countries due to the low fat / high carb diets that made people insulin resistant.
Private Member |
I guess what i am asking is if eat carbs for breakfast and carbs for dinner then I need to workout twice a day? woah this is gonnna be a challenge lol
Private Member |
lake tahoe, nv, usa
If you’re not struggling with fat loss, you can have carbs in the morning without earning them with your workout 🙂
Private Member |
Thanks Zuzka!
Private Member |
I understand the point of not eating high carbs in the evening if you are not going to burn them off before bed, but does that also apply to the mornings? Should I stop eating granola in the morning if I don’t work out in the mornings as well? I feel kinda sluggish without any carb for breakfast…(everyone please feel free to respond, thanks:)
Private Member |
I have one slice of whole grain bread, cut in two to make it feel like two slices, litely buttered. I seem to be able to get on my bike and ride up a small mountain on just that amount of carbs. I also have a mountain of vegetables with a very small amount of animal or nut protein. The ride used 700 about the same amount of calories as breakfast. It is surprising how little carbs we need, or how much calories are contained in a bowl of granola. If I were you I would give up on bowls of carbs and see carbs proteins and fats as veg flavourings. If you sprinkle some granola into an apple, lettuce, cucumber, onion, carrot (etc but variety is good) salad it will taste good, fill you up, reduce your appetite relieve your stress, keep your bowls moving, act as a natural anti-cancer drug, and be in line with thousands of hears of (hunter)-GATHERER ancestors as proved by the content of the coprolites (fossilized feces). Coprolites prove that the so call paleo-diet is bs, and that in fact paleolithic peoples ate fruit/veg with the occasional nut or mouse. Or they scavenged the kills of faster hunters. Spears were for protection. Or if they did find a beast they could kill they soon killed it off. The major exception being shellfish, which we took a long time to reduce and, being populous, remain.
Private Member |
I have been doing this diet for the past month (and your workouts) and have really noticed a difference in my body- I am definitely more lean! The only part that stinks is that I have to eat my yummy carb (like sweet potatoes or oats) only for my breakfast. I work out at 5:30 am, so my window is always until 7:30 am. Z- would you agree that this basically means that the only time I can have my yummy carb is before 7:30? If I want other carbs through out the day, I usually make it an apple.
Private Member |
lake tahoe, nv, usa
Yes that sounds about right. It also depends on your body type and your goals. I will post about that tomorrow 🙂
Private Member |
toronto, canada
I disagree with your answer and the time to eat your WEM meal. You state in your workout blogs that your workouts burn calories all day. If this is the case, then one should be able to choose when to eat their carbs. I’m not trying to be difficult here and I absolutely love your site (I have been a fan for years and don’t usually comment). But it has been reported on all sites, as well as yours, that HIIT burns calories the longest. Anyways, love your site and your passion for what you believe in. You motivate everyone who stumbles onto your site. You look fantastic and probably the best you have ever looked. You used to change your body a lot when you were trying other diets. Your approach/diet is doing great for you so keep rocking it.
Private Member |
lake tahoe, nv, usa
Your body burns calories all day long whether you workout or not. It’s just at a different rate. The 2 hours right after the workout is when your body burns the most and then it’s slowly decreasing. That’s why it’s important to stay consistent and keep boosting our metabolism on a daily basis. If your theory was right and we were burning calories at the same rate after the workout, we’d never have to workout again.
Private Member |
> If your theory was right and we were burning calories at the same rate after the workout, we’d never have to workout again.
Good point there!
Private Member |
If you workout in the morning and eat your FE (carb) and later that day want to go out with the family for dinner or have desert do I have to do another workout so I can enjoy a FE? Is it okay to and should you do 2 workouts if you want to eat another carb? What do you do Zuzka?
Private Member |
lake tahoe, nv, usa
That’s always tricky and it does happen to me, and you know, I try to do at least one of those 5 minute workouts or 100 Kettlebell Swings which takes 2 minutes but it’s an intense two minute workout. Anything that raises up my heart rate and feels like worked my muscles will do for me, since I already did one workout in the morning.
Private Member |
caseyville, illinois
So, if we workout in the morning but want to go out to dinner and have a potatoe or even an occasional dessert, it is OK for our second workout to be a “beginner Kettlebell” workout or maybe even just a jump rope interval of basic jumps and double unders or even 5 minute workouts? Just trying to make sure I understand. Oh, what about dancing on a rebounder for a half hour as a second workout?
Private Member |
lake tahoe, nv, usa
Well not exactly. The idea is to really do a good workout before you eat any carbs, but it’s always better to do the 5 minute intense workout, than nothing and eat whatever, just because you have cravings or go out for a dinner. It’s a lifestyle, not a diet, so you can’t decide to be consistent for 2 weeks and then fall of the wagon and then try to get back up. That’s why diets don’t work, because it’s a temporary solution. Once you decide that this is your lifestyle, you’ll make it work no matter what. I rather order a plate of veggies and grilled meat in a restaurant than any carbs if I didn’t have a workout prior. I’ve realized that there will be always plenty of opportunities to have delicious carbs, and what’s more important is my health and fitness, not a temporary satisfaction.
Private Member |
Z- Thanks—and great idea about doing another quick workout. I want you to know that you have personally added to my wellbeing in life. Thank you for your commitment to these workouts- they are my routine EVERYDAY and I love them. Wish I could meet you when I’m in LA this summer!!!!!
Private Member |
What if I ate carbs before meal? Some sources say to eat carbs before workout for fuel… does it matter?
Private Member |
Hello! Need to talk about how to gain weight too not only fat loss for people who needs to put some weight on in a healthy way?