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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 |
Yes I would love a whole list of examples of FM foods so that I know what I can eat throughout the bulk of my day <3
Very interesting post Z, thank you
Private Member |
Hi Zuzka, new member here….I’ve followed you for a long time though-since that other endeavor-and have always loved your workouts and recipes and you:) I just have a question about the PN certification, are you level 1 only or did you do the Master class as well? I was thinking about doing this myself, for myself and also with the possibility in mind of being a nutrition coach. I am a Registered nurse as well and have been thinking about expanding my knowledge base in nutrition as well as obtaining some certification. Thanks for sharing anything about your experience that you care to. If you would rather respond via email my email is soulhaven_art@yahoo.com
Private Member |
lake tahoe, nv, usa
HI Starlynn, I have currently level 1 but I think the master would be worth it. I’m planning on taking that one as well.
Private Member |
Awesome! Thanks so much for your reply….I actually found the site and was just reading about it and it sounds really great. I got myself on the list for early registration for the level 1 class that starts March 11th! Yay! I’m very excited:)
Private Member |
Hi Starlynn,
I just read your comments and wanted to let you know that I’m also a registered nurse and was thinking about getting the certification as well! I’m looking to expand my knowledge base in nutrition because lately I’ve become so interested in it…haha more than nursing actually. I have myself on the list too for early registration. Are you for sure going to take the course?! I think I am.
Private Member |
I’ve been procrastinating getting my level 1 certification done 🙁
Pulling my books out right now! Thanks for the motivation…
I have followed your style of workouts for a while, fell out of touch, but now I’m back! Loved the website and the credibility a PN certification gives you! Great job!
Private Member |
Hi Zuka,
I have a question regarding carbs, if my workouts are in the evening around 5-6 PM should i only be eating WEM carbs for breakfast/ first meal of day and for post workout meals only?
Thanks Zuka, love your videos and the effort you put to help others.
Private Member |
lake tahoe, nv, usa
Hi Mickey, Thank you 🙂 It all depends on your body type and the goal you’re aiming for. If you’re not endomorph or in other words you don’t have a problem getting lean, you can have carbs in the morning for breakfast and then after your workout. If you want to get lean really fast, I would leave carbs for post workout meals only. The good thing is that if you get your body lean on the right track it will be easier to maintain it espeacially if you stick with your training.
Private Member |
Are quest bars considered WEM? Or FM because it only has about 2-5 net carbs due to all the fiber.
Private Member |
Clearly I’m not Zuzka, but I’m imagining they would be FM meals but with a caveat. I say that because I have a feeling, and I may be wrong, that Zu doesn’t really suggest eating those kind of convenience foods. I would say they are good for emergencies, but they’re a very processed food so maybe don’t depend on them too much.
Private Member |
Thank you! emergency purposes it is!:)
Private Member |
Zuzka, I swim 3 days a week (M/W/F) and I do most of your workouts 6 of 7 ( or double up to maintain 7). night before swim i have carbs (to avoid muscle pain, charley horse) or I drink gatoraide during the workout. For the last 2 days, I drink bulletproof coffee and for the first time, it gives me the fuel I need. Later for lunch I had broccoli and chicken(no carbs, and just trying out) and I craved sugar. Is this normal? I’m not normally all for sugar, but I had a coke zero (which i gave up) and wonder what to do about it. Thank you.
Private Member |
Hi Marlo, Im not sure about the craving sugar thing. I know that sometimes you crave it when you lack a certain vitamin but when I crave sugar I eat some strawberries and it really seems to help. as for the coke zero, there are other options out there such as zevia which is a fizzy drink made with stevia and it actually taste pretty good however, carbonated drinks sometimes make you feel bloated and even though its naturally sweetened it is still processed. hope this helps:)
Private Member |
Hi Zuzka,
I was wondering if you could tell me how you cook your eggs and vegetables. I have eggs for breakfast every morning and use a little butter in the pan, and when I cook my veggies I use olive oil. I’m thinking that butter and oil are perhaps not the best alternatives when trying to lose weight and was wondering what you use when you make items such as these! Thank you for all of your wonderful workouts. I’m in the best shape I’ve ever been in, just trying to figure out the diet aspect of it all now! hugs and kisses from Dallas, TX.
Private Member |
lake tahoe, nv, usa
Hi Lainey,
Olive oil does not do good with heat. It’s great for salad dressings, but not for cooking. Coconut oil is one of the best oils to cook with. Xo Z
Private Member |
Hi Zuzka,
Would spaghetti squash be considered a FM or WEM meal? I saw your spaghetti squash recipe and never found any info on when this type of meal would ideally be eaten.
Thanks Zuzka!
Private Member |
Hi Mickey,
I believe that spaghetti squash would be considered a FM, it only has 7g of carbs per 100g and is low on the GI index (<20). Compared to butternut squash which has 12g of carbs per 100g which Zuzka uses often in her FM.
Private Member |
Hey Kali,
Thanks for response. Yeah I agree its a FM meal as i experimented eating it with each meal i had for the day, which was about 2-3 meals and I still lost weight so two thumbs up on the spaghetti squash. =D
Private Member |
That’s is great Mickey! I am trying to cook more of my meals using butternut and spaghetti squash. I love butternut squash and have been experimenting with using spaghetti squash as a pasta substitute. How do you like to eat your spaghetti squash? I am always keen to try new recipes 🙂
Private Member |
Hi Zuzka,
Thank you for the great program! Quick question, what are your thoughts about consuming fat immediately post workout? Is it horrible to make a protein shake with coconut milk? I know some theories state that the fat may slow the absorption of protein. Others seem to think it doesn’t matter. Do you have an opinion?
Thank you again! 🙂
Heidi
Private Member |
lake tahoe, nv, usa
No, actually fat and protein are ok anytime during the day, before or after your workout… coconut milk is the best for protein shakes! 🙂
Private Member |
Thanks so much for the response, Zuzka! I know you’re busy and appreciate the feedback! Thank you for keeping me in shape. *hug*
Heidi
Private Member |
Hey Z, I’m wondering if you use any special cook books or have recommendations for some. I really enjoy your recipes but I have yet to try to make them on my own!
Thank you !
Private Member |
Hi Zuzka. I’ve been following your workouts for a while now and I have a question if you don’t mind. I read a lot about healthy choices and there is a confusion in my head in regards of eating carbs. Recently I read on bodybuilding.com that if you don’t eat enough carbs when working out, your muscles will start breaking in order to provide energy for your body before stored fat in your body. What do you think about that? And what kind of food do you eat BEFORE and AFTER your workout? What is the time frame for your meals? I follow your workouts and do yoga, I have good muscles and feel strong but still cannot loose that belly fat. Help!
Thank you very much for keeping us motivated!
Private Member |
lake tahoe, nv, usa
Hi Kate,
There is a difference between healthy carbs and starchy and sugary carbs. The healthy carbs that our body takes the most benefits from are veggies and fruit. The starchy/sugary carbs are good to add into our meals after our intense workouts when our body can use the energy for recovery. Following this easy rule with help you to shed fat fast and become more lean without causing huge spikes to your blood sugar levels (which may lead to diabetes).
As it is explained in this article I divide my meals into two categories. The Workout earned meals are those that I eat ONLY after my workouts giving myself 2 hour window. Anything that says FM is a meal that I would have at anytime of the day even after my workout if I want to. I give myself about 3-4 hours between meals. I pretty strict with my diet and I follow these rule diligently. There could be other things preventing you losing the belly fat tho. One of the huge things that will affect your fat loss is lack of sleep and increased levels of stress. We should give our body at least 8 hours of sleep and have some time to relax and clear our minds.
Private Member |
Zuzka,
How do you determine what foods are WEM and FM meals. I read the post about them but there are some things that are low on the GI chart but are still considered WEM. I just wasn’t sure. Also how do you cycle between Keto and Low Carb? I was thinking of doing Keto Monday and Tuesday then low carb Wednesday then Thursday and Friday Keto then Saturday and sunday Low carb. Is this a good idea? I don’t want to harm my body by not knowing what im doing and ive been trying to look up more information online but nothing has really helped. I’m paleo right now and I would like to stick to keto/paleo just for some fat loss. I would be fine with losing about 5 lbs going from 114 to 109( my ideal weight).
Thank you!
Private Member |
Hi Zuzka. Thanks for your reply. You are right about lack of sleep and stress. I am chef at the restaurant so you can imagine lifestyle that come
Private Member |
didn’t finish my post :). So as I said, being a chef puts a lot of stress and not very good diet sometimes. Although now I started to prepare healthy meals at home and take them with me to work, I put alarm on when it’s time to eat and try to have 5 minutes for food break.
I will try to eat starchy carbs only after workouts. I hope it will help, spring is around the corner but I’m not ready to take all that clothes off yet 🙂