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Low fat diet vs high fat keto - in a photo.

October 29, 2019

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Choux buns - savory or sweet, 0.6g total carbs each.

I've literally taken the traditional choux recipe and tweeked to make keto. The method is exactly as standard choux.... Ingredients - make 20 choux buns, they average 30g each in weight before filling added. 220g almond powder (10.78) 10g bicarb of soda (0) 30g psyllium husk (0) Vanilla powder *optional (0) 160g butter (0) 350ml water. 4 eggs (2) Mix the dry ingredients together. Bring the water and butter to the boil - as soon as the butter is melted, remove from the heat. Add the dry ingredients and beat. It will look like a sloppy porridge mix at first, keep beating for a minute or two and it will form a dough. (If needed, return to the heat for short, 30 second blasts) Allow to cool for a couple of minutes, then one at a time, beat in the eggs until smooth and firm (must be firm to hold the shape when piped - beat, beat and beat a bit more - great workout lol). Spoon into a piping bag, and pipe onto a baking sheet/tray (large egg size - they will expand when cooking). Cook in

Body fat %

In the new year, I'm hoping to start working with weights (funds allowing), so I'd like to get an accurate body fat reading before building muscle and gaining back some weight. I've done an online measurement this morning, but ideally I'll get some fat calipers too to give a second reading. I had to giggle at it's suggestion of gaining 2.5kg to be at a higher/ideal fat level, lol!

Bread buns less than 1g TC

Makes 16 muffin sized buns at 0.95g total carbs; 240g almond powder (11.76g tc) 60g flax powder (1.92g tc) 60g psyllium husk (trace/zero) 8 egg whites (1.6g tc) 1 tbsp bicarb of soda (zero) 1 tsp salt (zero) 20ml apple cider vinegar (trace) 500ml hot/just boiled water (*caution when beating) 15.28g total carbs for 16 buns. Mix the powders, husk, bicarb and salt in a large bowl. Once thoroughly mixed, add the egg white and vinegar, beat quickly to a thick paste. Add the water and beat quickly to form a sticky dough. You can roll this mix in your hands to form buns, or you can spoon into a muffin tin (next time I'll roll into individual buns to avoid the 'flower pot' look lol). Cook at 180℃ for an hour. If you used a muffin tin, leave in the oven to cool, it helps to crispen the base. Enjoy with butter, cheese, pate etc 👍

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Low fat diet vs high fat keto - in a photo.

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