Fat Fueled: Complete Program & Meal Plan: Uncover your best self by fueling; and healing, with fat and whole food-based nutritional ketosis.

435 Pages·2015·5.658 MB·English

by  Vogel, Leanne

FAT FUELED
Complete Program & Meal Plan
Uncover your best self by fueling; and healing, with fat.
Leanne Vogel
Healthful Pursuit Inc.
Healthful Pursuit Inc. is not a medical company or organization. Fat Fueled provides information in respect
to healthy living, recipes, nutrition and diet and is intended for informational purposes only. Nothing
contained within this book or sent via email from Healthful Pursuit Inc. or its owner is medical advice nor
should be construed as medical advice. Healthful Pursuit Inc. encourages you to consult with your doctor
before using this program. Any information generated, produced or disseminated by Healthful Pursuit Inc.
should not and cannot be held as a substitute for consultation, evaluation, or treatment by your doctor.
Always seek the advice of your doctor or other qualified health provider with any questions you may have
regarding a proposed diet or nutrition program. Do not disregard professional medical advice or delay in
seeking it because of something you have read in this publication.
The third party links throughout this digital publication are often affiliate-based which means I receive a
small percentage of the sale (at no extra cost to you). Thank you for your support!
Instant Pot® used with permission.
Copyright © 2015 by Healthful Pursuit Inc.
To Stephanie,
Thank you for looking me in the eye and firmly telling
me that I had a responsibility to share this work with the world.
Your words fueled ALL of the work that went into this, especially when I
thought
I wouldn’t be able to pull it off. Thank you.
To the HealthfulPursuit.com Reader,
You fucking rock my world. Thanks for supporting
my work, being interested in what I have to say,
and inviting me into your life.
Kevin,
Rawr.
I love you and your aversion to raisins.
We’re a good match, us two.
TABLE OF CONTENTS
Chapter 1: WHY I MADE THIS FOR YOU
Chapter 2: RELATIONSHIP WITH YOU
How To Know You Need This
Signs That Dieting Is Ruling Your Life
Power Of Intuition
Why Measuring Is Ruining Your Life
Actions! For Ditching The Math
Actions! To End Limiting Beliefs
Your Purpose
I Mean, Her Butt Is Just So Big.
Actions! Restriction vs. Choice
Actions for Mindful Fat Fueling
Chapter 3: THE NIBBLY BITS…
Definitions To Clear Things Up
What’s Wrong With The Ketogenic Approach
Your Fat Fueled Profile
How To Know You’re Fat Adapted…
Is Eating This Way Right For You?
Why My Approach Is Dairy-free & Whole Food-Based
“Low-Carb” Doesn’t Mean “Healthy”
Getting On The Meat Train
Boosting Le Fats
Actions! For Naturally Decreasing Carbs
Actions! For Avoiding Overwhelm
Extra Extra Extra Reading
Chapter 4: UNFRIENDLY QUESTIONS
What Happens To Cholesterol Eating This Way?
Won’t Eating All Of These Fats Damage Your Liver?
I’ve Heard That Your Kidneys Will Shrivel Up…
All Of That Meat Is Bound To Cause Inflammation…
Everything You’re Eating Is Acidic
What About The China Study?
Chapter 5: MACROS & RATIOS
Net vs. Total
If At The End Of The Day…
How Many Grams Of Sugar Is Okay?
How Much Protein Is Enough?
The Magic (Fat) Number
Stop and Start Appetite
What Cravings Mean
Chapter 6: ALLERGIES, RESTRICTIONS & PREFERENCES
Straight Line On Sensitivities & Allergies
Actions! For Understanding Your Food Sensitivities
Actions! Healing Your IgG Body
Thriving Without Eggs
Thriving Without Grains
Thriving Without Dairy
Thriving Without Animal Products
Thriving Without Coconut
Thriving Without Nuts
Thriving Without FODMAP
Thriving Without Pork
Thriving Without Nightshades
Thriving Without Chicken & Pork & Beef
Thriving Without Avocados
Chapter 7: NUTRIENTS & SHORTCUTS
Key Nutrients & Boosting
When You Hate Liver…
Collagen & Gelatin
Cleansing
Stress Is Stopping You From Being Awesome
Chapter 8: WINNING INGREDIENTS & PREP
Bacon Makes Everything Better
Tools Of The Trade
Rendered Fats
Rinds!
Ground Things
Quack! Says The Duck.
Buying Fats
Coconut Funnies
The Perfect Nut
Raw Coconut
Homemade Bone Stock
Baking Flax
Organic Non-GMO Soy
Protein Powder
Natural Sweeteners That Don’t Affect Fat-Burning
Fat Drink Without The Caffeine
What Do I Do With All This Fruit?
Superfoods
To Drink Or Not To Drink
Lean Proteins Turned High-Fat Bombs
All That MCT Oil
Chapter 9: EATING (AND DRINKING) THE THINGS
Travel Tips
High-Fat Meals
Smoothies and Fresh-Pressed Juices
Kombucha
Wheatgrass
I Like Snacks
Salt On All Of The Things
Chapter 10: INTERMITTENT FASTING
When To Know You’re Ready
Food Timing and RFL
Who Rocket Fuel Lattes Aren’t Good For…
How Long To Go
How Often To Do It
How To Break The Fast
Still Hungry During Your Eating Window
When Intermittent Fasting Isn’t For You, Like At All
Chapter 11: AIN’T NOTHING LIKE A CARB-UP
Why It’s Important
Signs That It’s Time
The Strategy
Actions! For Your Carb-Up Plate
Planning Sucks
Chapter 12: SWEATING & MOVEMENT
Options! (For Workouts)
Fasted Cardio
Muscle Gains
Workouts For Travel
Workout Timing
Chapter 13: WEIGHT & PLATEAUS
How Metabolism Works
Keto Made Me Fat!
Eat As Much As You Can
You’re Not Eating Enough
Your Plateau Is Not Because Of Calories
Starvation Station
Chapter 14: FERTILITY & HORMONES
Wonky Hormones
Actions! For When Everything Is Low
Testing and Implementing
All That Jazz
More On PCOS
Chapter 15: ACTIONS FOR EVERY ANGLE
Eczema
Thyroid
Adrenal Dysfunction
No Gallbladder or Fatty Acid Digestive Issues
Anxiety and Depression
Candida
Insulin Resistance & Sensitivity
Breastfeeding
Chapter 16: THE BLOODS
Ketone Measurements = Optional
Glucose Measurements
The Test Of Time
Deciphering Blood Tests & Biomarkers
Chapter 17: COMPLICATED
What’s Up With Keto Flu?
Why Haven’t I Gotten Keto Flu?
Constipation
Iron
Burning Heart!
Foggy Brain
Keto Rash
Sweating & Smells
Hair Loss
Floating Poops
Running To The Bathroom
Insomnia
Muscle Pain & Aches
Nervous & Anxious
Acne!
It’s Just Not Right For Me…
Chapter 18: RECIPES
Drinks
Small Bites
Veggies
Meals
Snacks & Treats
Carb Ups!
Chapter 19: MINDFUL MEAL PLAN
“Cooking With” Guides
Breakfast
Lunch
Dinner
Carb-Up Dinner
Snacks & Treats
Cooking With Greens
Cooking With Meat
Chapter 20: RESOURCES
Free Writing
Fat Fueled Shopping Cart
Your Fat Fueled Plate
Everyday Supplements
12 Actions For Mega Gut Healing!
Extra Support For Your Allergies
Savings Codes
Studies