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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 Zuzka,
I read that you are Precision Nutrition certified. Is that Level 1 or Level 2? I’m just curious because I just preregistered for the Level 1 course that starts in April and I have been wondering if that was a good decision. It certainly isn’t a cheap course. If you get the chance, I would to love to hear what you think.
Laura
Private Member |
lake tahoe, nv, usa
Level 1 is worth it in my opinion, and Level 2 is just full of psychology related lessons that make you a better coach – not so much about nutrition. You’ll get all the info you need about nutrition from Level 1.
Private Member |
Thank you so much for replying and giving me your opinion. I’m going to do the Level 1 course for sure.
Private Member |
salem, or, usa
I registered for the Level 1 course a long time ago ( like 2 yrs I’m embarrassed to admit) and never finished it. Have been been thinking a lot about it lately and your post made me decide to kick myself in the butt and finish it. Thank you. 😊
Private Member |
Hi zuzka! I´m pretty new here and i have been exploring your page, is there any way where you could post more recipes, or that we could send you some to try out and post?
Thanks!
Private Member |
Hello Zuzka, I just rejoined your page after a long time of being away, you used to have a lot of yummy recipes for us to try now I only see a couple, are they all gone or is me who can’t find them here?
Private Member |
lake tahoe, nv, usa
Hi I have tons of recipes in the Nutrition Category here: https://zuzkalight.com/category/nutrition/ Just look around, and scroll down for more…
Private Member |
tx
Are you still doing your food journal?
Private Member |
peoria, az, usa
I just tried the garlic bread and it was so delicious! My whole.family loved it. Thanks for this great recipe that is also Gluten friendly!
Private Member |
Hi Zuzka!
I’m really wanting to try a lower carb lifestyle; however, in the past when I’ve tried, it made me quite sick and had a lot of fatigue (I could barely make it upstairs without feeling exhausted!). I’m worried about this happening again. I also want to build muscle, as I’m quite thin (but not muscular). I worry about not getting enough calories to build, and I’m worried about feeling fatigued and sick again… is it possible that I was just doing something wrong??
Thank you, Zuzka!!!! Love you and your workouts!!!!
Private Member |
zurich, switzerland
Hi Kim, the key to the low-carb lifestyle is that you have to add more fat to your diet. Your body needs something to use as fuel. It may sound counter-intuitive, but it really works. I noticed a difference in my body and energy levels immediately.
Private Member |
Thank you, Jesamine! Yes, I understand that… I have done that in the past, increasing my fat intake by quite a bit, but it doesn’t seem to make a difference in how I feel… I still struggle with insane fatigue, and my workouts really suffer… I appreciate your response!!! Maybe I can find a better balance of fat to carb for my body, so I can still decrease carbs more, and not feel so sluggish…. 🙂
Private Member |
zurich, switzerland
It took me a few weeks to find the right balance too. I never really experienced the “low-carb” flu feeling, but I had some other issues getting my fiber, salt, nutrients, and just the right carbs in balance. You’ll find your sweet spot!
Private Member |
Hi Zuzka,
My husband has got his first solo exhibition as an artist coming up in less that 4 weeks and I am wanting to look as good as possible for the opening night. I have started doing the sessions in your workout schedule. To get the best results possible do you think low carb is the best way to go? And should I try doing an extra fasted fat burner session first thing in the morning?
Thanks!
Private Member |
oxnard, ca, usa
Hi Zuka,
I workout in the morning around 6am with weights than I do the ZGym workout if I have time, I’m always hungry what do you suggest I can eat before working out?
Private Member |
zurich, switzerland
Noreen, I too like to be up by 6 am working out. I can tell you what I did to solve that problem. Bullet proof coffee first thing. The caffeine/fat combination works to release the energy stored in the fat. This combined with your glycogen storage should be enough to fuel your early am workouts – at least it works for me. For me, it was the answer to being able to roll out of bed, have my coffee first thing, and be working out first thing.
Private Member |
oxnard, ca, usa
Jesamine, Thank you for commenting on my question, I have coffee every morning before the gym but I will try the Bullet proof and see if that helps.
Private Member |
I eat a handful of almonds first. Never seems to bother me, and curbs my hunger 🙂
Private Member |
oxnard, ca, usa
Good to know, Thank you
Private Member |
oxnard, ca, usa
Jesamine Bought the Ghee butter on the Brain Octane oil so I can try it this morning still ate a slice of toast, Thank you for replying.
Private Member |
switzerland/, france
be warned that Brain octane can have drastic effect on your digestion/bowel …compared to coconut oil. So they recommend to ramp-up gradually on it.
I am currently using coconut oil, because cheaper and easier to find. I may order it again in future and see if there is a difference (especially now that I am on EOD diet) to avoid brain fog.
Private Member |
zurich, switzerland
Great! Looking forward to hearing how it works. Like Laila, I use coconut oil (and a bit of the manna as well) in mine.
Private Member |
chicago, illinois
Hi Jesamine
I notice you reply fast. I need help. I want to lose fat and gain muscle. Is earning your carbs a great approach?
Private Member |
zurich, switzerland
Hi Nuvia! In general, yes earning your carbs is a very good approach. My suggestion, though, is to cut those high-glycemic carbs completely for 21 days. If you really want to eat them, do it only once per week (same day every week for those 21 days), and earn them before you eat them. You’ll see very quick results. A lot of what looks like fat is bloating from extra carbs and insoluble fiber.
Be sure and eat healthy fats when you cut carbs. That is the key to this kind of plan. You are training your body to use fat as fuel.
Hope this helps! Good luck.
If you really want to see fast results, add an extra, short workout for 2 weeks. If your main workout is in the morning, do 12-15 mins of a fat burning workout from this site in the later afternoon or early evening. You’ll be amazed at quickly you get results. After that, check in and see where you were in your results. If you’re happy, resume to a one/day schedule.
Private Member |
chicago, illinois
Thank you for for replying. When you refer to insoluble fiber do you mean veggies and fruits? Should I continue to eat veggies and berries? I really appreciate your feedback. I have been following Z for 7 years. 4 years ago I was very successful at achieving a lean physique. I was earning my carbs but then I started to follow other trainers on IG because I wanted to grow my glute muscles. Those trainers suggested to eat carbs almost all day because that was the only way to get your quads, hams and glutes to grow. I started folowing those diets and little by little my weight kept creeping on me. Before I knew it my glutes had grown but also my belly,arms,face and everything :(. Then I started to do a lot of cardio and more weight lifting and I keep getting bigger. This has led me to get very depressed. I feel so heavy. I miss having my lean body. That is why I came back to Z. Now by following Z’s style of eating and adding weights here in there can I still gain glute size? Sorry so many questions I am just very frustrated and depressed. Thanks again. I will certainly give these workouts a try again and follow the earn your carbs life style. I also like that you suggested to include one day of high carbs if I want. thanks
Private Member |
zurich, switzerland
Insoluble fiber is in grains, not veggies: pasta, bread – anything made with grain flours. you can google any food you eat and find out what category it is. There is another category that you have to be careful of as well: high sugar fruits such as bananas. If you do eat them, limit them. And these are the foods you earn with workouts before.
Eat a lot of veggies! Just google “high-fiber veggies”. Avoid any bean or legume i that category. You can also eat high fiber fruits such as raspberries and blueberries.
Private Member |
zurich, switzerland
I’ll continue here. It is not surprising that you gained the weight from carbs. But don’t worry, stop them now and you should see real results in about 3 weeks.
You will gain muscle by doing two things: strength training, like we do here on ZGym and eating enough food to grow your muscles. They need protein. Figure out what your idea weight is and then google the amount of protein you should eat in grams per day to build muscle. In most cases, if you aren’t building the muscle you want, you are probably not eating enough of the right foods.
You can also google Paleo food ideas. This gives you more options for the kind of balance you should have in your diet. Remember, fat is not your enemy when you eat low carbs.
Don’t worry, you’ll get your body back! A lot of us have gotten ourselves into that situation. Those muscles have memory – literally – and you will bounce back quicker than you think!
Private Member |
chicago, illinois
Thanks so much. You have been so helpful .
Private Member |
zurich, switzerland
my pleasure. Please let me know how you progress. Remember every time you sweat during these workouts, it’s those fat cells crying for mercy. Show them none!
Private Member |
chicago, illinois
thanks Jesamine 🙂 So far I am on day 3 of earning my carbs and I am seeing some positive changes in my mood. I can’t wait to see the changes in my body!
Private Member |
zurich, switzerland
Nuvia, that’s great! Feeling better alone makes us see ourselves differently. You’ll see those physical changes quickly. I’ll bet you’ll be surprised how fast you will get yourself back into shape. Keep me posted. (if you are not already, drink a lot of water)
Private Member |
chicago, illinois
thank you so much. I will keep you updated. OMG yes I drink so much water I have too go to the bathroom every 20 minutes, haha
Private Member |
chicago, illinois
Hi I replied to you but I don’t know if the system let me upload since it was a lot what I wrote.
Private Member |
oxnard, ca, usa
Laila, I purchased the Brain Octane oil and I’m starting with a teaspoon in my coffee and so far no issue’s but I do agree with you it’s expensive even on Amazon.
Thank you
Private Member |
Does zuzka sell the bulletproof coffee here somewhere or shall I just do a google search?
Private Member |
uk
You can find an article she has done on it if you search bulletproof coffee on this site. Think its just fresh brewed coffee blended with butter.
Private Member |
tavares, fl, usa
Thank you for sharing this post with me. I will search on my own but I am wondering if you recommend any other posts that are more informative on your method, how much to include in each meal etc. do you just go by hand size? I am actually in the process of being level 1 PN certified, it’s so neat to know you have done this too. This past year I followed a macro tracking diet and I did well at first, however now I am mentally taxed and I’m sad to say I never want to do it again but its hard to let go. I did crossfit and strength training before, ate too many carbs as my activity level went down from school. I started nursing school and stress is a major factor. I want to switch to more attainable workout methods and improve flexibility which your gym seems great. I am having a hard time with the food menu you have to follow, I like to be able to cook freely with classes of ingredients if need be. I also do not do very well with cheese and milk products. Certain cheese do seem to feel better than others. Do you recommend any articles to read?