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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 |
Hi there, Zuzka. I just purchased your Z Shred meal plan. I’m trying my best to read all your helpful information in your PDF and your articles from links specifically about your FM and WEM meals. I’m so glad I learned about these coz I didn’t realize that most of the stuff I eat are WEMs! So, if I understand correctly, if I just chose all your FMs from meal plan that would be better for me to lose weight and fat specially around abdomen? On days that I do high intensity workouts, I don’t NEED to eat WEMs? Thanks so much! I’m not overweight but I’ve been struggling to become lean like I used to be before having children. I’m hoping your meal plan and workouts the answer to my problem.
Private Member |
lake tahoe, nv, usa
On the days you do high intensity workouts you can eat WEMs because your body will be able to use that energy from carbs, however if you do want really fast results, then eating FMs only can speed it up. If you experience low energy levels, you may want to add WEMs back into your plan on those high intensity workout days.
Private Member |
Ok, great. Thanks, Zuzka. Will try just FMs then. Have a lovely weekend. 🙂 thanks for being such an inspiration 🙂
Private Member |
How can I find fm and wem recipes on the new website?
Also there’s no way to find breakfasts,lunches etc ..😒😲
Private Member |
los angeles, ca, usa
We are in the process of tracking down and fixing all glitches with the new design and will be adding those search functions to the Nutrition Page.
Private Member |
ha! i thought that was the case, just saying because you might not have noticed that nasty gitch, and then what 🙂
Private Member |
ca
Great content! I have you shred and glow meal plan and I can’t see the linked recipes to you Go-To FM items. I can send you the screenshot. When I click on any of the recipes (cauliflower risotto, Asian salmon salad, etc) it takes me to a search page. Thank you and keep up the great work!!
Private Member |
lake tahoe, nv, usa
Yes could you please send me the screenshot to zuzka@zuzkalight.com because I don’t know exactly what do you mean.
Private Member |
prairie village, ks, usa
Hello Zuzka,
Rejoined today now that I have recovered from a long illness and I am finally diggin into your nutrition resources as well. Today I visited this page (see below page link) and click on the “post-workout smoothie” link you provide, it takes me to a screen with apples on it and the word “search page.”
I am sure I can find the recipe in your recipes category but I thought you might want to know this link is not working properly. https://zuzkalight.com/nutrition/fm-and-wem-recipes/
Private Member |
lake tahoe, nv, usa
Thank you!