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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 |
lake tahoe, nv, usa
In general you want to avoid starches, legumes, grains and sugars for a meal to be FM. FM is only veggies, low GI fruit, protein (meat, fish, egg whites, protein supplements, tofu) and fat (coconut oil, olive oil, avocados, egg yolks, cheese, grass fed butter, etc.) Ketogenic diet is not easy to cycle from one day to another, unless maybe you’ve been in Keto for years and your body has adapted. On average it takes about 7 to 10 days for people to enter into the state of Ketosis so you want to stay in the fat burning mode for a while to really get the benefits. You would want to stay in Ketosis for a few weeks or couple months. That can get you lean really fast and you can start to try cycling between low carb and Keto but that takes a lot and you’d have to be very strict. For example you’d have to buy Keto sticks at the pharmacy that you’d pee on every day to check your levels of keton bodies. If you’re the type of person that doesn’t mind to follow very strict rules and a lifestyle, then go for it, but make sure to do a proper research. There are books you can buy on Amazon about Ketogenic diets and how to do it properly.
Private Member |
Thank you for the advise. I don’t think I can follow Keto because of my busy restaurant working lifestyle. It takes a lot not to snack here and there all the time, I will try to stick to low carb diet for now.
BTW being a foody I’m always trying your recipes, alway looking for something new to eat. Thanks for that 🙂
Private Member |
Hi, I enjoyed your Wed. beginner class. I would like to have a few breakfast recipes and lunch too. Dinners are easy always meat and veggies. Thank you. Lisa
Private Member |
Hi Zuzka! Do you recommend to have a WEM after workout or can I always have FM? Thanks for you answer! Love your site! 🙂
Private Member |
lake tahoe, nv, usa
Hi Sofia, you don’t need to have a WEM at all. You can just stick with FM. Just make sure you’ll get enough protein for breakfast, post workout and dinner.
Private Member |
Zuzka. Can you do an example post of everything you eat in a week or provide an example week’s meal plan?
Private Member |
Hi Zuzka,
I was wondering why quinoa is a WEM. I know quinoa to be low GI and a complete protein. I know it is considered a grain but I think it’s because it’s a seed and it makes it easier to classify. It is considered the “the gold of the Incas.” Have you ever seen an Inca before? They make basket ball players look like dwarfs. Can you let me know I eat quinoa frequently and was even considering using it for baking.
Private Member |
Ok Zuzka , I need help !!
I am used to have green juice in the morning before my workout( 7 AM ) and then have more after my workout ( 9:30 AM ) … its basically my pre workout and post workout drink and my breakfast as well . I mix kale , coconut water , strawberries ,apples, flax seeds, sunflower seeds , spirulina, chia seeds , maca , lucuma … sometimes banana ,spinach , coconut water … or carrots, cellery and beet root . Am I ok to keep doing that although some of my juices or smoothies might have fruits that are in high GI list ?
Please everyone advice !! I need to mention that I am trying to lose weight .
Thank you
Private Member |
lake tahoe, nv, usa
Hi Anca, If you’re trying to lose weight, then drink your juices with low GI before your workout and include the fruit with high GI after your workout. Also you have to include protein into your post workout meal as well. Protein will help you maintain lean muscles and lose weight.
Private Member |
Hi Zuzka,
I do your workouts every single day as i follow your workout schedules. My question is the following:
Since i do your workouts daily, I can/should have WEM and just have FM on the days i don’t workout? It’s a bit confusing to me so i’m hoping you can explain the process better so I can follow correctly.
Many thanks!
Private Member |
I am new here and struggling as I’ve started to follow zuzka ‘s workouts and diet . I have had horrible headaches for the past 2 days and I know this kind of headaches from when I don’t get enough nutrients in my body or I detox . I need more option on the FM foods ? As I consider my morning smoothie or oatmeal my WFM . It makes seance ? And trying to lose weight so I need to stick with the FM through the day …
Please advice !! Any reply would be appreciated .
Private Member |
Hey all I have a question, am I able to eat WEM meals after any workout or only after the workouts with an “X” after it? I thought I saw Zuzka say somewhere that it was only after workouts with an “X” after it (which are the only workouts I have been eating WEM after). Just wanted to see if it was also after other workouts too. Thanks!!!
Private Member |
Hi Zuzka!
This is puzzling me a bit. If I do not have at least oatmeal for breakfast I am lacking in energy and feel dizzy. Other than this I usually eat carbs only after workout. Actually I would have two questions:
1. If my body tells me to eat carbs (always oats to me) in the morning, is it actually sabotaging weight loss?
2. If I have a protein shake after workout, should I eat carbs with it, or should I wait with eating the carbs after the protein shake? For example I drink it right after workout and wait 40-50 minutes after the shake and have carbs? Aren’t the carbs slowing down the protein absorption hence not giving nutrients fast enough for recovery? This has always puzzled me and do not know who to ask :((