The BEST Diet For Fat Loss (IF? Keto? Carb Cycling? Paleo?)

What's going on, guys? Sean Nalewanyj on wwwSeanNal

com And in today's video I want to talk about the subject of eating for fatloss And how there are just so many different diets out there nowadays with each one claiming to be the absolute best way to get lean because it has some specific characteristic about it that's going to speed up the fat burning process Whether that's by increasing certain fatloss hormones, reducing fat storing hormones, controlling insulin, or whatever else it might be So the main idea behind one particular diet might be to restrict certain macronutrients like with a low carb diet or a ketogenic diet or a low fat diet or fasting for a specific portion of the day and eating all of your calories within a shorter feeding window like people do with intermittent fasting

It could be spacing your carbohydrate intake out in a certain way like with carb cycling or with carb backloading or removing certain types of foods and focusing on others like with a Paleo diet or certain variations of different gluten-free diets And for each of these different fat-burning diets you'll always have a certain group of people who are using it successfully and who were able to lean down on that diet when maybe their previous way of eating wasn't working And then because of that they will just swear by that specific way of eating and pretty much argue to the death that carbs make you fat or that eating earlier or later on in the day prevents fatloss, or that sugars or grains or animal products are the sole cause of obesity They'll hone in on the specific macronutrient or the specific food group that was removed, or the specific meal spacing or a meal frequency guideline and point to that as being the reason for their success without realizing one very crucial thing And that is that virtually all of these different diets have one major thing in common and that's that in one way or another they're all forms of caloric control

In other words, they all contain a different strategy that potentially allows the dieter to more easily maintain a calorie deficit which is the ultimate bottom line when it comes to losing fat And everyone is a bit different in terms of their food preferences and their macronutrient preferences and in how they like to lay up their meals for the day, and the effect that that has on their energy levels and their appetite, and so each of these different diets might work better or worse depending on the person For example, if you eat a low-carb diet and you lose fat, it doesn't necessarily mean that carbohydrates themselves were the problem Take a person who regularly consumes moderate to high amounts of calorie dense refined carbs sources, like muffins and bagels and pastries and granola bars and sugary juices and things like that, and then replaces those with lean protein and vegetables, and it's no surprise that the weight is going to start falling off People who swear by low carb diets are usually confusing correlation with causation

Meaning, they lost fat because they decrease their overall calories and were able to better control their appetite Not because carbs are inherently fat storing in and of themselves Another example would be if you're following something like intermittent fasting Where you don't eat any food for the first sixteen hours of the day and then you can dense all of your calories down into a shorter eight hour feeding window That type of approach can work really well for some people when it comes to preventing overeating since they're not regularly snacking throughout the day and they can probably only eat so much within that eight hour feeding window to begin with since it usually just involves two larger meals

And so if you're able to tolerate that sixteen hour fasting window and your appetite adapts to it there's a good chance that you'll end up eating fewer calories for the day in total Again, it's probably not because intermittent fasting has some huge positive effect on growth hormone levels or insulin levels like a lot of people will talk about But for some people it's just a more effective way of adhering to their diet and not going overboard on total calories in the big picture And these are just a couple examples of many You could say the same thing about a Paleo diet where certain food groups are restricted, or a carb cycling or carb backloading where carbohydrates and total calories are more concentrated during certain periods of the day, or you could even say about something like a vegan diet that focuses on less calorie dense, plant-based sources

It's possible that some of these different approaches to eating might have a slightly better fat-burning effect when individual differences are taken into account I mean, we can't completely remove that possibility We obviously don't know everything about nutrition and it is a very complicated topic with new research coming out all the time But there's just no way around the simple fact that losing fat and getting lean primarily comes down to maintaining a calorie deficit over time by burning more calories than you consume And there are an endless number of different ways that people can go about this successfully

But the calorie deficit is always the one common denominator in the overall picture You can cut out certain foods all you want, you can space your calories and your macronutrients out in whatever way you want, you can eat as healthy as you want, but if you aren't being mindful of your total nett energy intake versus your total nett energy expenditure then none of that is really going to make any difference at all And a lot of people will insist that, no, it's not about the calories because my calorie intake on this diet is the same as it was on that diet But in over a decade of fitness coaching and personal experience, and in looking at the research on the subject of dietary adherence, and I'll link a few studies in the description box if you want to check that out, the reality is that the average dieter is notoriously bad at accurately reporting their calorie intake And very often they are off by a pretty big margin

And this happens either because they're not really tracking their food intake that closely to begin with, even though they might say they are Maybe they have like a rough eating plan in place and they're just estimating it throughout the day, or they are tracking their diet but they're just making errors with their measurements Which is actually a really easy thing to do, especially if you're on the go and you're having to estimate certain things throughout the day Or, the other possibility, is that they're not taking into account all of the extra little snacks and cheat meals that get added in throughout the week and month Because keep in mind that it's not about your specific calorie intake from day to day necessarily but more so about your average calorie intake for the week as a whole

So I'm not saying that any of these individual fatloss diets are necessarily bad That's not the point here If you've been using, let's say intermittent fasting, and you enjoy it and you're getting results then you should by all means continue Or if you're eating a lower carb approach and you feel fine with that sort of macro breakdown and that's working for you Or, let's say, you're cycling your calories and the results are coming and you feel good both physically and mentally and your workouts are going well then by all means, again, keep doing it

But what I am saying is that it's probably not because that diet has some special inherent fat-burning benefit and that you couldn't lose fats by using a different method, but it's probably just because that specific diet is helping you control your appetite more effectively And so you're maintaining a calorie deficit more effectively as a result of that Because the truth is that, it really doesn't take much in terms of margin for error for you to go from maintaining your weight each week and not getting any results whatsoever to losing fat consistently every single week A typical calorie deficit for fatloss is going to be usually somewhere between about three hundred and fifty to five hundred calories below maintenance, and so all it really takes is a couple small portions here and there for your deficit to be either significantly minimized or even erased altogether And so that brings me to the main point, which is something I've discussed many times before in previous videos, but that is that there is no single definitive best fatloss diet

Now, the best fatloss diet for you is likely just going to be whatever structure of eating allows you to maintain a nett calorie deficit over time while meeting your macronutrient and your micronutrient needs So that means three square meals a day then that's fine Six small meals a day fine If you want to use intermittent fasting or Paleo or some other method of calorie cycling, or even a vegan diet, that's fine Just know what your daily calorie needs are for fatloss and then lay out your foods and your meals in whatever way is most enjoyable for you and in whatever way lets you hit that calorie target in the most accurate and the most effortless way possible

If you’re weight training consistently and you're eating enough protein and you’re remaining in a moderate sized calorie deficit that isn't too large then you will lose fat and you will maintain or possibly even gain muscle at the same time regardless of what specific type of diet you're following There's no single macronutrient or single food group that's going to just cause you to magically pile on a bunch of fat as long as the total calories are being accounted for And even if some highly specific way of eating did give you a small direct improvement in fatloss because it did have some inherent fat-burning benefit, it's likely going to be minor anyway And it doesn't even necessarily mean that that way of eating is going to be more successful for you in the long term Because if that diet is more restrictive and you really don't enjoy it you'll probably end up burning out and quitting anyway

So, an alternative diet, even if it was slightly less effective in terms of pure fatloss, would still likely be a better option simply because you're going to be more likely to stick to it Remember that getting lean and being in great shape isn't a temporary fix It's an ongoing way of life And so if the diet that you're following right now isn't something that you'd reasonably want to continue on for the long term and you couldn't see yourself eating that way for months or even years on end and be totally fine with it then something is eventually going to have to change anyway So, I'll leave it there

Thanks for watching, guys If you do want to get a complete step-by-step roadmap in terms of training, nutrition and supplementation for losing fat while also showing you how to customize that plan to your exact needs, along with one-on-one coaching then you can check out my complete Body Transformation Blueprint by clicking the icon at the top of the screen here or by heading over to wwwBTBluePrintcom The link for that is in the description box

If you found this advice helpful make sure to hit the like button, leave a comment and subscribe to stay up-to-date on future videos You can also follow me on Facebook and Instagram as well if you aren't already The links for that are also below And the official blog is over at wwwSeanNal

com Thanks for watching, guys And I'll talk to you again soon

Low Carb & Keto: What about Cholesterol?

Thanks to Squarespace for sponsoring this video Consider the ingredients in the following low carb high fat recipe

“Two pounds of de-boned white fish, one-half cup butter and two-thirds pint or more of cream, two tablespoon of flour, the juice of one half lemon, salt and pepper to taste” Excluding the fish and lemon, this recipe’s saturated-fat-packed dairy to carbohydrate ratio is 19:1 Low carb or ketogenic cookbooks with recipes like this may sound like a delicious way to lose weight, but what about cholesterol and heart disease? What’s interesting about this saturated fat heavy recipe is that it isn’t recent at all It came from an 1895 cookbook, a time when heart disease rates were at an all time low Almost every single recipe in The Baptist Ladies’ Cook Book contains butter, eggs, cream or lard

And, if you rewind to ninety nine years earlier in 1796 when “The First American Cookbook” came out, you find plenty of recipes using plenty of lard and fat pork, and a majority of the recipes call for butter, usually by the pound or half pound Before 1910, people in the United States almost exclusively used saturated fat heavy butter and animal fats for cooking and baking At the time, cooking with vegetable oils was almost unheard of But as the process of hulling and pressing seeds and beans was mechanized, vegetable oils became cheaper than butter or animal fat From 1909 to 1999, consumption of soybean oil in the United States increased by more than 1,000-fold per person, margarine consumption increased 12-fold, but consumption of butter and lard decreased by about four-fold each

Sometime after 1910, there was concern about the growing rates of heart disease, and president Eisenhower’s heart attack in 1955 really got the ball rolling on figuring out what causes heart disease There were a couple places to look: for example, smoking rates were on the rise along with the rise of heart disease: President Eisenhower by the way, had been a four-pack-a-day chainsmoker a couple years before his heart attack Despite this, and the fact that the president’s attack occurred right in the middle of the rapid decline of animal fat consumption and rapid rise of vegetable oil consumption, saturated fat took the blame You probably know the rest: it was found that cholesterol is contained in the plaques that clog arteries, and saturated fat increases your cholesterol Thus, “artery clogging saturated fat” became a common phrase

But before we get into whether having high cholesterol from eating too much saturated fat causes heart disease, let’s look at cholesterol itself What is it for? Well, first off, it’s very important for maintaining the integrity of cells in your body Without it, your cells would turn to mush A huge function of cholesterol is making and metabolizing hormones Hence, cholesterol levels naturally rise throughout pregnancy, a time in which the body is producing all sorts of hormones to manufacture a fresh human

A 1997 study of university students found that cholesterol levels rose “proportional to the degree of examination stress” When the body is under stress, it produces cholesterol to make hormones that help deal with the stress If you are awakened by a burglar trying to break into your home at 4AM, but have a checkup later in the day, you can expect your cholesterol levels to be sky high and for your doctor to prescribe you a statin – a cholesterol lowering drug Cholesterol’s importance in hormone production also explains why men taking statins have been found to have lower testosterone So, I hope we can agree that we need some cholesterol

But just how good is less cholesterol? A 2001 paper documents the changes in 3572 elderly people’s serum cholesterol concentrations over 20 years, and compared them with rates of death They found that the group with the lowest cholesterol had the lowest rate of survival The author’s interpretation? “We have been unable to explain our results” You may have heard of the “French Paradox” – a term coined in the late 1980’s that refers to the particularly low obesity and heart disease rate in France despite people getting as much as 40% of their energy intake from fat with 16% of it being saturated fat – this is three times the amount of Saturated Fat the American Heart Association recommends One theory is that red wine is what allows French people to eat so much butter, cheese, cream, foie gras, and pate yet stay so healthy So maybe if French people lowered their dietary saturated fat and therefore cholesterol and drank the wine, they’d be even healthier

Well, a 1989 paper tracking the mortality rates of 92 elderly women in a nursing home in Paris found that rate of death was 52 times higher in those with the lowest cholesterol But we know total cholesterol is somewhat outdated, and now the concern is about LDL – the so called “bad” cholesterol As shown in a review written by multiple doctors in departments like Cell Biology, Chemistry, Endocrinology and Nutrition science, compared to other diets, when you go on a low carbohydrate diet, many biomarkers improve: your weight goes down, your hemoglobin A1c goes down, glucose is down, triglycerides are way down, but this small increase in LDL may have some people worrying In this talk by Peter Attia, he explains: "We were taught that LDL cholesterol is the big risk, right? If your LDL cholesterol is high, you are at risk for heart disease

This is a study that looked at 136,000 patients admitted to the hospital for a coronary artery event and in these patients they looked at LDL cholesterol level and you can see that nearly 50% of them had what you would consider a low LDL cholesterol level" Many scientists believe oxidized cholesterol to be the real problem as it initiates the process leading to the buildup of plaque in the arteries So then, how does it become oxidized? One way is, ironically, through the effects of consuming so called “heart healthy” vegetable oils The problem with the polyunsaturated fatty acids in vegetable oils is that because of their structure, they are unstable Meaning, when exposed to oxygen or heat, they can form toxic byproducts and free radicals

Free radicals which can oxidize cholesterol and thus lead to heart disease So when you heat vegetable oils, free radicals as well as small lipid fragments called aldehydes can form Aldehydes are well known to be toxic A hangover is suspected to be the result of alcohol being metabolized into acetaldehyde Research by Martin Grootveld, a professor of bioanalytical chemistry and chemical pathology, showed that “a typical meal of fish and chips”, fried in vegetable oil, contained as much as 100 to 200 times more toxic aldehydes than the WHO safe daily limit

In contrast, frying butter, olive oil, coconut oil and lardproduced far lower levels of aldehydes Maybe McDonald’s ought to switch back to making their fries in beef tallow, as they did before the early 90’s "And I thought when they first started out the french fries were very good And then the nutritionists got at them and it turned out to be erroneous that beef, tallow, fat was bad and" But, vegetable oils, for example corn oil, do an excellent job of lowering cholesterol We’ve known this since the 1960’s Here’s Dr David Diamond explaining a study on this from 1965: "They had one group that was put on a low cholesterol, low fat diet and they had a couple tablespoons of corn oil per day

The other group as you see here, it says no advice was given to the control patients And the outcome was quite nice as far as the cholesterol So the study was a success as far as reducing cholestero But then, when you look at the outcome The outcome is very straightforward

To stay in the study you have to stay alive So now when you look at these two groups and look at whose still in the study And so, the people on the low fat low cholesterol corn oil diet, only half of them were left So twice as many people had heart attacks and died in those that had the corn oil" Another tragic consequence of replacing saturated fats with polyunsaturated vegetable oils is losing out on the heart protective effects of the fat soluble Vitamin K2 found in animal fats

The importance of vitamin K2 in heart health is shown by research on vitamin K2-dependent reactions For example, gamma carboxylation, requires vitamin K as a cofactor And, if the glutamic acid residues of gla-containing proteins are not carboxylated, calcium cannot be properly bound You don’t need to remember all that, but it simply means that Vitamin K2 is necessary to take the calcium out of your heart and put it into your bones Calcium deposition in the vascular system is a consistent feature of heart disease

Interestingly, as this 2004 paper shows, vitamin K2 intake reduced mortality rates from heart disease and all causes, but vitamin K1 (found in soybean and canola oil) did not And, more recently we’re seeing articles like this: Let’s take a brief moment to review how our eating patterns have changed following dietary recommendations Less Whole Milk, More Skim Milk, A little less butter, Way more polyunsaturated oils, Less eggs and Beef, and More lean Chicken and Turkey Top it all off with a gigantic increase in sweet syrup You might still be wondering, “if it’s not the cholesterol, then what causes heart disease?” Let’s take a look at a study of patients that have a condition called “familial hypercholesterolaemia” that causes them to have abnormally high cholesterol

We’re supposed to keep our LDL below 100 to be healthy, but in these people, it was nearing 250 But, a portion of them had heart disease and the others did not There’s no significant difference between total cholesterol, or the so called good or bad cholesterols So what was different? Clotting factors Those diagnosed with heart disease had significantly greater baseline clotting factors

Here’s a study showing that Cardiovascular disease clearly increases with an increase in the clotting factor fibrinogen As Dr David Diamond Points out: if we take a look at the primary risk factors for heart disease: Obesity, Diabetes, High Blood Sugar, Smoking, Aging, Inflammation, Stress and Hypertension, these are all linked to platelet activation and clotting The point I want to make is that at the very least, there are much better places to look than cholesterol in trying to prevent heart disease For example, Dr

Mann Kummerow suspected trans-fats to be the problem Among other unhealthy effects, trans fats inhibit Vitamin K2 dependent processes, promoting calcium build up in the heart Biochemist and two time Nobel Prize Winner Linus Pauling suspected Vitamin C deficiency to play a role as low Vitamin C stimulates the production of the heart disease promoting Lipoprotein (a) Another big suspect is chronic inflammation There are many factors that play into this very complex condition, and more and more data is showing that saturated fat in the context of a low carbohydrate diet is not one of them Despite some data like this on 1998 Europe suggesting that more saturated fat results in less heart disease, the theory that saturated fat causes heart disease has prevailed for quite a while and radically changed the way we eat

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Keto In The UK 🥓 Keto Recipes 🍳 Low Carb Lifestyle, and Keto Weight Loss Tips (Channel Trailer) 🥑

Hi, I'm Ginger and welcome to Keto in the UK I started the ketogenic diet in 2013 to reverse my symptoms of pre-diabetes and that worked quite well! In six months my blood works become stellar and I also lost weight I started this channel to share my knowledge of recipes and of science behind the Keto diet to prove that just because we have limitations it doesn't mean that we can't enjoy all the good foods that there are around, because there's nothing that we cannot Ketofy! so come join me on my journey to Keto and to the discovery of all the possible foods we can have and more!

Sweet and Delicious Coconut Candy – Low Carb Keto Snack

Welcome all! Papa G here Today I present a tasty little treat that's very easy to make

My low carbohydrate coconut candy With just the right amount of sweetness and only one net carbohydrate per serving, it's the perfect snack to help keep your macros in check, without sacrificing flavor Let's get started We'll begin with the main ingredient of our candy – coconut butter This is simply pureed coconut We'll be using the entire jar, which is about a cup and a half We'll need to melt the coconut butter into a liquid form Do so by placing the coconut butter into a microwave-safe bowl and microwaving for about 60 seconds

In a large mixing bowl, add the melted coconut butter; one third of a cup of melted coconut oil; and give a mix to incorporate We'll add some flavor with one tablespoon of vanilla extract and a bit of salt Give that another mix We'll sweeten with a liquid sugar substitute equal to a half a cup of regular sugar For texture and a little more flavor, add one cup of slivered almonds

Mix thoroughly until combined Line an 8 by 8 inch baking pan with parchment paper and pour the coconut mixture into the center Give a shake and a jiggle to spread the mixture as evenly as possible Place in the freezer for 20 to 30 minutes to set When set, remove from the pan and place on a cutting surface

With a sharp knife, cut into 32 pieces and enjoy a great taste of coconutty goodness There you have it folks! My low carbohydrate coconut candy A tasty little low carbohydrate treat with great texture and taste that won't hurt your diet I hope you enjoyed this video If you did, please like and consider subscribing

I'll have something new every week Thanks for watching and I'll see you next time!

Classic Sloppy Joes – Low Carb Keto Sandwich Recipe

Welcome all! Papa G here Today I present Sloppy Joes

This classic American sandwich was invented back in the early 1900's and has been on a lunch menu of American tables ever since The original homemade recipe uses brown sugar and a couple of other low carbohydrate no-no's and using a popular store-bought Sloppy Joe mix isn't much better either Let's get started Add 1 pound of ground beef to a skillet on medium-high heat and break it up a bit Add the whites and greens of 5 stalks of green onions – about a third of a cup

And add some finely diced bell pepper Season with some salt; ground black pepper; and a little garlic powder Cook until all the beef is browned and the vegetables have softened At this point you may want to drain the residual fat and have a little less sloppy experience I'll be keeping it and reducing it by cooking it a bit longer

After the meat has browned, we'll add the classic Sloppy Joe flavor by adding some plain white vinegar; some of my low carbohydrate Worcestershire sauce; just a touch of yellow mustard and about 3/4 of a cup of reduced sugar ketchup We'll finish by adding a liquid sugar substitute equal to 1 tablespoon of regular sugar Now mix well until everything is fully incorporated Serve hot on my low carbohydrate hamburger buns and enjoy all the flavors of a classic Sloppy Joe without all the carbohydrates There you have it folks! My low carbohydrate Sloppy Joe sandwich recipe

Who says being on a low carbohydrate diet can't be delicious and fun? I hope you enjoyed this video If you did, please like and consider subscribing I'll have something new every week As always, thanks for watching and I'll see you next time!

Zesty French Dressing – Low Carb Keto Homemade Salad Dressing | Saucy Sunday

Welcome all! Papa G here Today is Saucy Sunday! Iit's where we focused primarily on low carbohydrate recipes for sauces condiments and dressings

Most of the videos will be short and to the point Just something to help add a little flavor to your low carbohydrate diet Let's get started For this week's Saucy Sunday episode we'll be making a zesty low carbohydrate French dressing Instead of using tomatoes as a base, we'll be using a popular vegetable beverage drink

Add 2/3 of a cup of original V8 to a saucepan; add some white vinegar; some salt; about 1/2 a teaspoon of ground black pepper; onion powder; some garlic powder; about a tablespoon of my low carbohydrate Worcestershire sauce To help balance the acidity and add some sweetness, add a liquid sugar substitute equal to a quarter of a cup of regular sugar Finally, we'll add a tablespoon of yellow mustard Turn the heat on medium and stir until all the ingredients are well blended Now add half a cup of the oil of your choice

I prefer avocado oil here, but olive oil or grapeseed oil works well Give that a mix Our final ingredient is xanthan gum This will not only act as a nice thickener, but will also help bond the oil and vinegar together Continue to stir as it heats and thickens

Once it's thickened, let cool pour in a storage container and refrigerate until fully chilled When chilled, pour over your favorite salad or vegetables and enjoy a low carbohydrate homemade zesty French dressing that's better than any store-bought high carbohydrate brand There you have it folks! My zesty low carbohydrate French dressing An awesome addition to an otherwise boring salad I hope you enjoyed this video

If you did, please like and consider subscribing I'll have something new every week Thanks for watching and I'll see you next time!

Spicy – Cheesy Broccoli and Riced Cauliflower – Low Carb Keto Casserole

Welcome all! Papa G here Today I present a wonderful side dish to help spice up your next meal

My spicy, cheesy, low carbohydrate broccoli and rice cauliflower With just a little over three net carbohydrates per serving, it's the perfect complement for any low carbohydrate entree Let's get started I'm gonna take the easy way out I'm gonna take the easy way out here and use some [re-riced cauliflower and pre-cut broccoli If you're using fresh vegetables, you'll need about two and a half cups of riced cauliflower and about three cups of bite-sized broccoli florets

As I said, we need bite-sized florets; so if your pre-cut broccoli is as large like these, we'll need to chop them into smaller pieces Place the broccoli in a large mixing bowl and add the riced cauliflower Set this aside as we work on the cheese sauce To a saucepan on medium high heat, add four tablespoons of unsalted butter Let that melt just a bit and then add two cups of heavy cream

Give that a mix When the butter is fully melted, add some xanthan gum Whisk until the xanthan gum is fully incorporated We'll season our sauce with some salt; ground black pepper; a healthy amount of onion powder; some garlic powder; a little dried mustard powder; basil; sage; and finally some cayenne pepper Give that a whisk to mix in

Bring the sauce to a small simmer, then reduce the heat to low and add about one and a half cups of shredded pepper jack cheese Whisk until the cheese is fully melted Add the cheese sauce to the vegetables and mix thoroughly until combined Add the mixture to an 8 by 11 inch casserole dish and top with some finely grated cheddar cheese Place in the middle of a preheated 350°F oven for about 35 to 40 minutes

When it's done, let cool for about 10 minutes After it's cooled down a bit, top with some dried chives Serve warm and enjoy some spicy cheesy goodness! There you have it folks! My spicy, cheesy low carbohydrate broccoli and riced cauliflower An awesome sidecar for any low carbohydrate entree I hope you enjoyed this video

If you did, please like and consider subscribing I'll have something new every week Thanks for watching and I'll see you next time!

Garlic Chili Sauce – Low Carb Keto | Saucy Sunday

Welcome all! Papa G here Today is Saucy Sunday! It's where we focus primarily on low carbohydrate recipes for sauces, condiments, and dressings

Most of the videos will be short and to the point Just something to help add a little flavor to your low carbohydrate diet Let's get started For this week Saucy Sunday, we'll be making a low carbohydrate garlic chili sauce You can usually find this pre-made at your local grocer, but making this homemade is so much better

Besides being very easy to make, I'll show you why making your own is much better The number one reason is heat Chili Peppers come in a large variety of flavors and heat levels Most traditional chili sauces are made with Thai peppers I didn't want this sauce to be quite so hot, so I opted to use chillies in a lower Scoville level

I wanted to use serrano and jalapeno peppers for this sauce, but I couldn't find any serrano chilies so I'm substituting Fresno peppers Fresno's are very close in heat to jalapenos, but I find it has a bit more depth of flavor and smokiness To help control the heap just a bit, we'll remove the seeds and membranes from the Fresno peppers After removing the tops, simply cut in half and under running water, gently remove the seeds and membrane with your thumb The only prep for the jalapeno peppers besides washing is to remove the stems or tops

Place the Fresno peppers in a food processor Add the jalapeno peppers This sauce can be as complex or as simple as you want Here's an example of what I mean I'm using raw garlic in my recipe, but you can opt for roasted garlic – creating a totally different flavor profile

For a really great how-to video on how to roast garlic, check out Dot2Trot's video She has great step-by-step instructions I'll leave a link in the description if you want to check it out Add some salt Now I like my sauce very garlicky, so I'm adding about one tablespoon of garlic powder

We'll balance the heat with some acidity by adding some rice vinegar; and just a little lime juice Place the lid on and process until pureed Scrape down the sides as needed Pour the sauce into a nice jar for storage This is a fantastic sauce that will add flavor to eggs, marinades, Asian dishes, or anything where you might consider using sriracha sauce

There you have it folks! My low carbohydrate garlic chili sauce Homemade goodness to bring flavor and a little heat to just about anything I hope you enjoyed this video If you did, please like and consider subscribing

I'll have something new every week Thanks for watching and I'll see you next time!