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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 |
Hey i am following FM diet but i have one question do you do any cheating meal or one day cheating ? please i would like to know .
Thank you
Private Member |
Hi Zuzka
My boyfriend is suffering from AS (Ankylosing spondylitis). we’ve been to different forums and apparently other people with the same problem suggested to follow the Low carb diet and that they did and their pain was minimised. He decided to give it a go but the problem now is the lack of energy. Could you suggest anything so he can get his energy levels up apart from smoothies?(we already know this). Do you think he can eat say dark chocolate or anything else in order to help him with energy?
Thanks Zuzana
Private Member |
lake tahoe, nv, usa
Hi Andria, how long has he been on the low carb diet? What is does he eat on a day to day basis?
Private Member |
Hi Zuzka! He’s been on the diet for a week-week and a half. For breakfast he has one ice coffee with almond milk and nescafe and three boiled eggs. Around midday he will eat tomatoes and haloumi cheese with some fruits-usually apples. For lunch he usually has chicken with herbs ginger and coconut oil with veggies and for dinner he will either have fish or meat with veggies as well.
Private Member |
I need to lose about 12 kg. Should i eat carbohydrates after a workout even though I work in the evening???? I am endomorph and gain weight easily. But what if I have so few carbs, my body will not suffer? Will i not eat under basal metabolism? I’m confused :-/
Private Member |
lake tahoe, nv, usa
Your body will not suffer from not eating starchy carbs and sugars. You will get enough healthy carbs from veggies and fruit. You should have a portion of veggies and protein with every meal or at least for most of your daily meals. It doesn’t matter what time do you workout, as long as you have your earned carbs within the 2 hours after your training.
Private Member |
I was wondering if you were planning on making your recipes more accessible? Like tabs off of the FM and WEM to give you a list of those recipes instead of having to sort through your blog to find them.
Private Member |
lake tahoe, nv, usa
That’s a great idea. I will add that to my To Do List 🙂 it shouldn’t take long
Private Member |
Hi zuzka! I can’t remember the name of the recipe I was looking for, its a couple years old but one of my favs! it was a stir fry with broccoli, leeks, garlic cumin…. and then an egg mixed in at the end. I haven’t made it in so long I forgot all the ingredients, do you remember this recipe? I couldn’t find it on the website. 😉 thanks so much
Angela
Private Member |
I just read that you are on a Ketogenic diet, high fats low carbs. Is sausage considered okay on this diet?
Private Member |
Hey Zuzka! I’ve just started the beginner program, and I can’t say I have LOTS of weight to lose, but I wouldn’t mind to lose maybe 5 to 10 pounds.
I had a question about the nutrition part – what about vegans? I can’t see any questions about a vegan diet. I’ve been plant based for more than 3 years now and wouldn’t ever go back, however based on your recommendations I was confused as to how to proceed, since most of my protein comes from beans, lentils, grains and I do eat lots of fruits and veggies and some nuts. And obviously cramming all grain/legumes intake into breakfast since I workout in the morning would not be feasible…any recommendations here?
Thanks you rock!!
Private Member |
lake tahoe, nv, usa
Hi there, I wish I could help, but Vegan diet goes against my own nutrition advice and believes. The only plant based protein I would lean towards would be pea protein. I’m not a fan of tofu as it’s always heavily processed and you can’t find a non gmo soy products in the US. Grains and starches such as the ones you eat is something I only earn with my workouts. I would suggest you to find someone who has more experience with Vegan diet that you can combine with my high intensity workouts. If I find a good source of information, I will let you know.
Private Member |
Hi Zuzka,
I wanted to try your fm and wem recipes but i am concerned about calorie intake. i can have 1000 cal on reg days and 1400 on my cheat day. what is your advice on this?
Private Member |
Hi Zel .
Could u tell me what your answer was on your question? This is me too
Private Member |
salt lake city, utah, united states
Hi Z,
I’ve been following your nutrition plan and workouts for the last couple of months. I have definitely slimmed down (my abs are back, YES), and I’m not hungry with your food plan. I love your recipes and feel satisfied throughout the day. My problem is that I have become significantly fatigued. In the mornings I can barely open my eyes and instantly need coffee. It takes me a long time before I have energy, and then midday comes around and I’m fighting the urge to nap. I really have no energy, and I’m wondering if it’s because of my reduction in carbs? Anyone have thoughts on this?
Private Member |
santa barbara, ca
Hello,
I was trying to search for my questions in the comments above so that whoever answers doesn’t have to again, but I don’t see any similar to my question.
Are we supposed to be eating at least one WEM meal a day? And if so, only after our workouts yes? Also, if that is the case, then how may total WEM and FM meals should we be eating a day. In other words how many times should we be snacking throughout the day.
Thanks!
Private Member |
lake tahoe, nv, usa
It’s important to eat based on your BodyType and goals. If you’re body gains weight and holds on to fat easily than you should consider eating WEM only after you earn it with your workout. If you’re athletic and build muscles easily, you don’t have to be as strict, but you should stick to a healthy and natural source of WEM (all types of fruit, potatoes, rice, quinoa, whole grains, legumes etc.) If you’re naturally skinny and have a hard time building muscles, you can have WEM all day long as long as you watch your portion sizes and avoid added sugar, process foods, and stick to natural sources of carbs (all types of fruit, potatoes, rice, quinoa, whole grains, legumes etc.)