32 day ZC Variable Protein Test


#1

Ok I am going to post my 32-day ZC test here, inspired by @amber. Basically, after my 7 day fast (which is complete today), I’m going to test a variety of proteins, with very minimal herbs/spices/flavourings, in order to detect which ones make me feel better or worse or no effect at all.

Here is the testing protocol:

Day Protein Testing protocol
Day 1 Beef Combination of bone broth + meat + liver, cooked in tallow
Day 2 Beef Combination of bone broth + meat + liver, cooked in tallow
Day 3 Beef Meat, cooked in tallow
Day 4 Beef Meat, cooked in tallow
Day 5 Pork Combination of pork meat cooked in lard and + pork liver pate
Day 6 Pork Pork cooked in lard
Day 7 Pork Pork cooked in lard
Day 8 Pork Pork cooked in lard
Day 9 Fish Salmon, Cod, Halibut, Haddock, Tuna, Mackeral, Sardines or Anchovies, cooked in tallow or lard if needed
Day 10 Fish Salmon, Cod, Halibut, Haddock, Tuna, Mackeral, Sardines or Anchovies, cooked in tallow or lard if needed
Day 11 Fish Salmon, Cod, Halibut, Haddock, Tuna, Mackeral, Sardines or Anchovies, cooked in tallow or lard if needed
Day 12 Fish Salmon, Cod, Halibut, Haddock, Tuna, Mackeral, Sardines or Anchovies, cooked in tallow or lard if needed
Day 13 Seafood Squid, Clam, Mussels, Oysters, Crab, Scampi or Shrimp, cooked in tallow or lard if needed
Day 14 Seafood Squid, Clam, Mussels, Oysters, Crab, Scampi or Shrimp, cooked in tallow or lard if needed
Day 15 Seafood Squid, Clam, Mussels, Oysters, Crab, Scampi or Shrimp, cooked in tallow or lard if needed
Day 16 Seafood Squid, Clam, Mussels, Oysters, Crab, Scampi or Shrimp, cooked in tallow or lard if needed
Day 17 Lamb Lamb, cooked in tallow or lard
Day 18 Lamb Lamb, cooked in tallow or lard
Day 19 Lamb Lamb, cooked in tallow or lard
Day 20 Lamb Lamb, cooked in tallow or lard
Day 21 Chicken Chicken, cooked in tallow or lard
Day 22 Chicken Chicken, cooked in tallow or lard
Day 23 Chicken Chicken, cooked in tallow or lard
Day 24 Chicken Chicken, cooked in tallow or lard
Day 25 Egg Eggs, cooked in tallow or lard
Day 26 Egg Eggs, cooked in tallow or lard
Day 27 Egg Eggs, cooked in tallow or lard
Day 28 Egg Eggs, cooked in tallow or lard
Day 29 Cheese Cheese (cow origin) cooked in combination with beef or pork products (cheese not from whey source)
Day 30 Cheese Cheese (cow origin) cooked in combination with beef or pork products (cheese not from whey source)
Day 31 Cheese Cheese (cow origin) cooked in combination with beef or pork products (cheese not from whey source)
Day 32 Cheese Cheese (cow origin) cooked in combination with beef or pork products (cheese not from whey source)

Spices and Flavourings Allowed (very small quantity):
Salt and pepper
Freshly squeezed lemon juice
Apple cider vinegar
Red wine vinegar
Dry thyme, rosemary, basil, parsely, sage, etc

Track these each day:
How does gut feel?
Hunger level?
Mood?
Energy level?
Sleep?

Other details:
Drink water, coffee, tea - no sweetener, no cream
Eat once per day - supper time
Protein level 1 to 1.5 gram per kg lean body mass

So, today I break my fast. So, I prepared some broth and stewed some beef. It was a challenge to get some flavour into the beef, because I cannot use garlic and onion. To compensate, I caramelized the beef pieces in a smoking hot dutch oven, and then have them stew in the bone broth. I used simple spices for the bone broth (dried rosemary, sage, cloves, savory, fennel seed, lavender, bay leaves). Here are a few pictures.

Getting the dutch oven pot smoking hot, and bone broth bubbling away

First batch being caramelized

First batch done carmelization

Second batch being caramelized

Both batches of caramelized meat in the pot

Add bone broth

Put lid on and cook for hours until fork tender

My beef stew tonight with very minimal seasonings and lots of caramelization (I used the bay leaves in the broth for decoration…not food)


How do you stay below 20g of carbs per day and not starve?
2/28/2017: Brenda & Donna's 30-Day Steak Challenge
7 day fast
Carnivore/Zero Carb January 2017!
Why is zero so different?
Carnivore / Zero Carb March 2017
(Jacquie) #2

Love your photos and presentation. Caramelizing the meat is wonderful for flavour. Well done! :slight_smile:


#3

I have to find creative ways to cook or prepare the proteins during this test. I’m not used to this sort of stuff…I hope I can figure this out, for testing compliance.


(Genevieve Biggs) #4

I highly recommend cooking your beef rare, even ground beef. Never boring that way. It tastes soo fresh and amazingly delicious. I crave it now. Even rare ground pork tastes good. And many of the sea-food you can eat raw and rare. Cooking it kills many nutrients and taste, so eating more meat raw/rare increases enjoyment and nutrition. The only meat I would advise not to eat rare is poultry. :slight_smile:


#5

Oh yes, I totally agree. I have ground beef and ribeye in the fridge ready to go. I’m thinking of doing medium rare ribeye tomorrow. The point of this test is also to see if I can handle ZC for rest of my life. I tend to eat snout to tail, and several parts are tough cuts. So I want to test several parts of the animal, as different forms of cuts and cooking. Tomorrow I will also be preparing some beef liver.


(Genevieve Biggs) #6

I find I like liver best when it is hardly cooked.

I also want to test “tough” cuts rare.

If you are serious about considering ZC for life, you need to read The Bear. He is famous in the ZC community–47 years at the time his online forum discussion happened. I assume he is still alive, but he is not active on the internet anymore so no one knows. I bring this up because he advises that you not cook tough cuts long, but rather only to rare.

Here is the short, compiled version of Bear’s writings:

Here is the very long reading: The Bear.pdf (715.7 KB)

I cannot recommend reading this too much. It has been very beneficial for my ZC reading and journey, and part of what convinced me to go ZC for life.


#7

@Genevieve, thank you for this great advice! I will definitely look into Bear.

I love fried onions with liver, and adding a bit of garlic with the liver too. I will render some beef tallow tomorrow and try to figure how to prepare the liver. I like it a bit rare, too. Maybe I will make liver-tallow pate…I don’t know yet.


(Meeping up the Science!) #8

Sadly, he passed away a few years ago in a car accident, I believe.


(Genevieve Biggs) #9

I found that later. Thanks for sharing. That’s sad. ::pensive:


#10

Day 2 - Beef

Overall feeling very good and energetic.

Daily Stats:

  1. How does gut feel? Great!
  2. Hunger level? Honestly, I didn’t want to eat. I would have fasted, but I want to complete this test properly, so I ate
  3. Mood? Awesome
  4. Energy level? Pretty good!
  5. Sleep? Good deep sleep.
  6. Delta weight since start = +0.4 lbs (slight gain probably due to just finished a 7-day fast)

For supper tonight, I had grilled liver and ribeye steak.

First I got my cast iron grill pan smoking hot

While pan was heating, I placed liver on paper towels to get them dry

Liver into the smoking hot pan

Four minutes each side (later I discover this was way too long)

Grilled liver

I tented the liver, while I grilled the ribeye steak

Onto grilling the ribeye, the star of the show!!

Two minutes on each turn

Created that nice cross pattern

Came out looking great!

And now the taste test!..

First the liver, noticed it was over cooked and tasted so-so

I was pretty bummed that I could not have fried onions with the liver (test rules), but then realized I could use freshly squeezed lemon. What an incredible difference lemon juice made! It made the liver delicious!

This was the ribeye, pink middle and nice grill crust on the outside


(Mediterranean Magic! Show me yer...) #11

What a fabulous test plan. Huzzah!


#12

Day 3 - Beef

Again, feeling very good and energetic today

Daily Stats:

  1. How does gut feel? Great! No issues
  2. Hunger level? Honestly, I didn’t want to eat…AGAIN. But, this test must go on as planned. Otherwise, I would have fasted.
  3. Mood? Awesome
  4. Energy level? Pretty good!
  5. Sleep? Good deep sleep.
  6. Delta weight since start of test = +0.4 lbs (no change from yesterday).

Today, I went to a microbrewery/restaurant with friends at lunchtime. I ordered a burger (told waitress don’t bother putting a bun on it). Then she asked what I would like in the burger, I said “nothing please”. She looked perplexed. Then she insisted I get the side salad, to replace the bun. At the end of lunch, all I ate was the burger meat, and was left with a whole plate of salad. I didn’t want to go into a long explanation about the ZC test trial, so I had the waitress pack up the salad. I fed it to my garbage bin when I got home.

When I got home I made some meatballs. But, first I rendered some beef fat to make tallow. Here’s a beef fat scrap a local butcher donated (they throw all their fats away…crazy, I know).

Cubed fat goes In the pan (I should mention that it has a very thick bottom…this is important for heat control).

Crank up heat and it starts to render.

This grease spatter gizmo comes in handy. Or else my entire kitchen would be grease coated.

Cracklings removed, and then there is hot tallow ready for meatballs

Meanwhile, as the fat was rendering, I prepared the ground beef mix. Just salt, pepper and very small amount of dry thyme.

So, meatballs go into the smoking hot tallow.

Result is brown crispy crust, and raw meat core. I ate two, and they were OMG delicious!


#13

Day 4 - Beef

Again, still feeling very good and energetic today.

Daily Stats:

  1. How does gut feel? Still no problem, feels good
  2. Hunger level? Not hungry. Had to eat for this test. Otherwise, I would have fasted.
  3. Mood? Awesome
  4. Energy level? Pretty good!
  5. Sleep? Good deep sleep.
  6. Delta weight since start of test = +0.8 lbs (increase of 0.4 lbs from yesterday).

Today I made beef cutlets with eye of round, and I re used the tallow from yesterday.

I started with two eye of round steaks that look like this

I pounded the heck out of it until it was pretty thin

Each side got a bit of salt, pepper, dried thyme and a squeeze of lemon

I let it marinate for about 15 minutes

I heated up the leftover tallow from yesterday and got it smoking hot, and then added the marinated steaks

Each side was fried for about one minute

The steaks came out and I let the tallow cool off a bit

I then mopped up the brown bits off the bottom of the pan (the best tasting part) creating a nice glaze on the fried steaks

This was the result

The steaks were tender with a pink center, and delicious brown glaze. The taste was something like fresh mozzarella cheese with balsamic glaze.

Since I will start the pork trial tomorrow, I had to filter the tallow and store it in the fridge. To do this, I set up a sieve over a clean jar.

I filtered the tallow

Jar set aside to cool before transferring to fridge


2/28/2017: Brenda & Donna's 30-Day Steak Challenge
(Genevieve Biggs) #14

I’m drooling!!


(Jacquie) #15

Beautifully done! Love your sequencing. We use the same sea salt. :slight_smile:


#16

Day 5 - Pork…yay for pork :smile:

Again still feeling very good and energetic.

Daily Stats:

  1. How does gut feel? Great! Just slight discomfort in gut when I started eating pork. It soon went away. I think my intestines were rejoicing “yay for pork!”
  2. Hunger level? Today, I actually felt hungry. And I started to think of all my favorite vegetables I don’t get to eat. Like fennel, artichokes, rapini, escarole, endive, etc
  3. Mood? Awesome
  4. Energy level? Pretty good!
  5. Sleep? Good deep sleep.
  6. Delta weight since start = +2.0 lbs

Yesterday, I noticed a few dots of acne developing on my face. I didn’t think much of it. Today, the dots got a bit bigger. This is a bit shocking to me, because I seldom have acne issues. I tend to have clear skin everyday. Not sure why this is happening. Will see how it turns out on the pork trial.

For supper tonight, I had pork chops fried in lard I rendered from pork jowls. Also ate a small handful of crispy jowl lardons…yummers!

Lardon recipe here:
https://www.ketogenicforums.com/t/matchstick-bacon-an-alternative-for-purse-bacon/5467

Pork chops recipe here:
https://www.ketogenicforums.com/t/fried-thick-pork-chops/5470


#17

Day 6 - Pork

Again still feeling very good and energetic.

Daily Stats:

  1. How does gut feel? Great! No discomfort.
  2. Hunger level? Today, I was not hungry at all all day. At around dinner time, I started getting hungry.
  3. Mood? Awesome
  4. Energy level? Pretty good!
  5. Sleep? Good deep sleep.
  6. Delta weight since start = +0.6 lbs (which is 1.4 lbs loss from yesterday)

The few acne spots that came up two days ago on my face are getting smaller and going away. So, no concerns for now.

Today, I made some pork meatballs with Chinese 5 Spice, accompanied with brown sauce from deglazing the pan. Link to recipe here:

https://www.ketogenicforums.com/t/chinese-5-spice-pork-meatballs/5560


#18

Day 7 - Pork

Again still feeling very good and energetic.

Daily Stats:

  1. How does gut feel? Great! No discomfort.
  2. Hunger level? Around 5 pm was a bit hungry, but after half hour it vanished. Otherwise, not hungry all day. Good day for fasting actually.
  3. Mood? Awesome
  4. Energy level? Pretty good!
  5. Sleep? Good deep sleep.
  6. Delta weight since start = +1.4 lbs (I blame the delicious Chinese 5 spice meatballs yesterday, so good!)

Today I made some pork Saltimbocca. So nice to eat some prosciutto. Recipe here:

https://www.ketogenicforums.com/t/pork-and-sage-bundles-saltimbocca/5667


#19

Day 8 - Pork

Again still feeling very good and energetic.

Daily Stats:

  1. How does gut feel? Great! No discomfort.
  2. Hunger level? No hunger. I could have fasted if it wasn’t for this test plan.
  3. Mood? Awesome
  4. Energy level? Pretty good!
  5. Sleep? Good deep sleep.
  6. Delta weight since start = +2.2 lbs (I blame the delicious pork Saltimbocca yesterday, so good!)

Today I went through some pork leftovers in the fridge, because I will be starting on fish tomorrow. I also made whipped bacon nectar crema to have with the leftovers…wow, it was really spectacular. I will be able to use it with fish and seafood, too. So, great last minute meal planning for the next few days!

Recipe of whipped bacon nectar crema found at this link.


#20

Day 9 - Fish

Again still feeling very good and energetic.

Daily Stats:

  1. How does gut feel? Great! No discomfort.
  2. Hunger level? I felt a tad bit hungry in the afternoon before dinner today. After dinner, I still felt a bit hungry.
  3. Mood? Awesome
  4. Energy level? Pretty good!
  5. Sleep? Good deep sleep.
  6. Delta weight since start = +2.4 lbs

Today was first day eating fish. I defrosted some cod and made Cod Fish En Papillote (in parchment packet). It was sooooooo delicious :yum: