I’ve been meaning to try the 4 cups of fruit and 1 tin sweetened condensed milk ice cream idea for a long time. I’m always looking for ways to utilise lots of fruit in yummy dishes for our pro metabolic diet. This is perfect with Summer coming on here in Australia.
I happened to have an unused container of sour cream that was rapidly heading for it’s use by date, so I thought I would use it up at the same time and see what transpired. This is the Strawberry Ice Cream recipe…
Transfer to a shallow, air tight container and freeze overnight.
It scoops best if you leave it out of the freezer for say 10 minutes before using.
It tasted beautiful in terms of texture and sweetness, but I’m not a fan of the fattiness of the sour cream. When you look at the nutrition stats below, it’s not too bad in terms of overall fat content. But I think I am more attuned to less fat these days and prefer that clean, fresh taste rather than fatty, buttery taste.
When I make it next time, I think I will put either cottage cheese in it like my high protein ice cream or low fat Greek yogurt. At least then it will fit more in our protein & fruit combinations, so we can eat it for breakfast in summer and have all macros balanced.
Here are the nutrition stats for the recipe above:
Whole recipe
1896 calories
42g protein
339g carbs
43g fat
It makes 8 serves with the stats below for each serve…
237 calories
5 g protein
42g carbs
5g fat
I’m actually surprised that it has that much protein in it at all.
Anyway, at least I had a chance to try it and it was delicious. I will certainly do it again when I finish this batch.
If you’re new to a Pro Metabolic Diet, this page was created to point you to all the articles on this website to get you started.
What is a Pro Metabolic Diet & Lifestyle?
A Pro Metabolic Diet is one that provides easily digestible and bioavailable foods that your body needs for optimal cellular metabolism. This ensures your body has all the fuel and specific nutrients to function at optimal capacity, which increases your metabolic rate. Your body therefore efficiently burns fat while at rest. The cells efficiently create energy from the balanced diet we eat.
The feeling is high energy, amazing health with little effort required.
Your thyroid gland controls your metabolism and the thyroid needs sufficient carbohydrates to function properly. This is why so many of us, including me after 10 years on a Keto Diet, ended up with low body temperatures, feeling cold all the time, close to pre diabetes, putting weight on without eating any more. and metabolism grinding to nearly a halt!
We also follow a Pro Metabolic Lifestyle because certain activities can lower your metabolic rate. These activities include intense cardio, fasting, low calories, exercising on an empty stomach, and more. We need to learn better metabolism supporting habits. These activities include eating enough calories, developing muscle tone and getting out in the sunshine, which all enhance our metabolic rate.
What you may have been doing that messed you up in the first place
A link to the FREE 7 Day email course to learn more
How to join our Private Facebook Group to ask more questions
And more!
Get started reading on the Pro Metabolic Diet Beginners Guide here.
Most of what we’ve been told about diet and exercise is wrong. This is why we think we’re doing all the right things, but we keep putting on more weight!
This website has lots to read to get you started. If you’re in a hurry though to learn it all quickly, the ZEN Beach Diet is the book to grab. It’s under $10 and available for immediate download worldwide. The summary of a pro metabolic diet, 7 day meal plan, recipes and beautiful images to get you motivated is included. Click the image below to learn more.
In our private facebook group we were talking about how much fruit people buy in their weekly shop. It was prompted by me trying to organise myself better, to make sure I was sticking to my ZEN Beach Diet.
It’s one thing knowing WHAT to do and HOW to do it,
but actually DOING it is another thing entirely.
Some people are super focused on food prep and planning their meals and to be honest, I wish I was far more like that. But I’m not, so that’s why the basic outline of a meal in the ZEN Beach Diet is so helpful, because at least you easily know what each meal is supposed look like macro-wise.
So in each meal we talk about 2 cups of fruit. So three meals a day and that would equate to at least 42 cups of fruit in the week. Roughly one piece of fruit like an apple, pear, medium banana would be equivalent to 1 cup, when you chop it up and put it in a cup.
As I write this, we are one month away from Summer here in Australia. In Queensland where I live it’s already 30C (86F), sunny and beach weather. Fruit is plentiful in the stores and when it’s warm like this, you actually feel like eating fruit. Last week this is what I purchased in my shop for myself:
8 cups mango (4 large mangoes)
8 bananas
10 apples
4 pears
2 cups strawberries (one punnet)
3 cups rockmelon (was half of one)
3 cups blueberries (Frozen 1 packet)
4 cups mango (Frozen 1 packet)
42 cups total
I also purchased more cucumbers, tomatoes and other fruit that my husband likes to eat, but the above list was all for me. (Please note the image doesn’t match the list above, as it is a picture of this week’s shop which was slightly different.)
Now over winter, there is no way that I would have bought all of this and matching the amounts was purely an accident. But at least doing this exercise, I now know the quantity I do have to buy to get close.
I only know how much the rockmelon and strawberries cut down to in the cup measures, as I always cut up the rockmelon and put it in air tight containers to eat for the week. With the strawberries I chopped them all up to try a new ice cream recipe (will post it soon.)
Some of the fresh mango went into a variation of the 3 Ingredient Yogurt Cake to try versions with fruit in it. I haven’t quite perfected that recipe yet, but I will post it as well when I do.
Through the week some of the ways I am eating all this fruit is:-
Just sliced up with turkey breast slices and cheese slices
Apples go in Turkey Burgers & I eat them with more fruit on the side
Frozen mango & Blueberries, with cottage cheese & sweetened condensed milk (I take this to work in a container and by the time I’m ready to eat it through the day, the fruit has defrosted and softened up.)
Some of the additional fruit I bought goes in my husband’s quick muffins—recipe here.
Smoothies
Applesauce
Fruit ice cream
Cucumber & Mango salad – I have this with chicken or tuna
Sometimes I just eat a mango, pear or apple by itself as that’s what I feel like eating for a snack.
In a pro metabolic diet, it’s really important to get a handle on incorporating fruit in our diet. Nutritionally it’s the most beneficial for carbs, as well as water, fibre, vitamins, minerals and enzymes from fresh fruit especially.
We almost need to take the lead from the raw vegans who eat/prepare the volume of fruit we should be eating – with all their beautiful smoothie bowls and brightly coloured smoothies. We just pair it with animal protein though, as we know that it’s the most nutritionally beneficial to do it this way.
Discovering Australian grown frozen fruit over past few weeks has been a great boost to my fruit consumption. It’s just so convenient and already chopped up which is always a help. I plan to continue this as there is no wastage, which is brilliant. (The frozen mango in the picture is not Australian grown as this is not yet available yet where I live. This one is from Peru.)
I must add too that this fruit haul doesn’t include my fruit juice which I buy as well. Usually about 2 litres (half a gallon.)
I hope this has given a little insight as we all navigate our way through the pro metabolic lifestyle. Lots of fruit for the win!
It’s true. There are metabolism boosting foods. Coffee is one of them. But in ALL cases they must be consumed in a certain way to trigger the metabolic benefit. Continue reading →
When it comes to losing weight, making your diet plan simple to follow is one of the factors that makes it work!
The idea of making things as easy as possible is a major theme throughout Kristy Alford’s books based on her own experience of not being able to stick to things long term.
“I was three years into following a Ray Peat style diet and was loving the benefits,” author Kristy Alford said, “I’d written the ZEN Beach Diet and loved using the easy measuring system. But I started to get frustrated at the amount of fruit I’d have to cut up all the time and grating all the blooming carrots. I was staring in the fridge starving but didn’t want to cook elaborate meals!”
So in the effort to simplify things even further, the 3 Day Summer RESTART was written. It breaks the meal down into the bare essentials of getting the right macros. So it makes it super easy for those who work a lot, or are just busy all the time.
You cook once and have all meals done for 3 days. Then you sit back, relax and remove all stress around food entirely. It even includes a shopping list!
Here are some benefits others have found already:-
I feel really full but I’m losing weight, how is that possible?
It’s so refreshing not to have to think about what I’m eating for 3 days
I feel really satiated, like my nutrients are being met
Finally my body is happy
I found the Ray Peat diet confusing, this made it so much easier
My energy is so much more consistent throughout the day
I already have the ZEN Beach Diet and it’s a fantastic resource with lots of recipes but this just helped everything click for me in terms of weight loss
It feels like my meals are better balanced now, I would never have eaten this much protein at the start of the day before
I didn’t realise how much it was stressing me out having to constantly think of what to eat
A surprising benefit is that I’m more regular, is that the juice focus doing that?
More of what others had to say…
Testimonial 1
“I thought I was eating 1,800 calories before but I mustn’t have been as the weight is just dropping now.” – Rita A.
Testimonial 2
“I have officially lost 8 & 1/2 lbs in 3 weeks. This is not a small amount for me. I have been trying unsuccessfully to lose weight for about 6 years. After getting incredibly sick, my body just did not want to release the weight. Until now… This plan is working so well for me.
I have had two other folks in my health coaching group try it. One girl lost 8 lb in 2 weeks. And another girl lost 5 lb in the 3 days.
“I have a lot (50-60kg) of weight to lose and feel confident that your books will make the process much easier than in the past. My major downfall has always been planning which you have also made fool proof.
I was done with all the extreme diets like keto and vegan that cut out so much lovely food. Then there was the challenge of trying to get my family to eat the same way…it never lasted very long.
I just wanted to thank you again for putting so much of your time into your books to make this process easy and affordable for people like me.“ – Bunny G.
Testimonial 4
“I’m doing this 3 days of every week just to make life easier for myself. Also while I’m generally sticking to the 1,800 cal ZEN Beach Diet plan, for some reason it doesn’t seem to have the weight loss effect that this 3 day plan does for me. Not sure why but I love it!” Lindsay Z.
Testimonial 5
“Omg WOW!!!! Your books keep getting even more amazing!!! (If that’s even possible!) It’s so beautiful! I opened it while with my friend at work and she was blown away too by the gorgeous design and layout and photos, and we hadn’t even read any words yet…!! “ KD
Testimonial 6
“I’ve enjoyed the Summer RESTART recipes so much that that I’m making them every week! Also the HIIT workouts have been wonderful too.” Courtney G.
Testimonial 7
“Using her books has made it possible for me to lose weight for the first time in years! I’m down 12lbs since I started a few months ago and feel great! I also love eating the foods that are recommended, they are delicious!” Grace O.
Testimonial 8
“I’ve lost 9 lbs in 3 months. Have more energy, lots less pain/inflammation, sleeping better too.”Aleena S.
Get Started Today!
The 3 Day Summer Diet RESTART is only AU$9.95 (US$7.70 & GBP 6.60) and available for immediate download worldwide.
Do you frantically try and lose weight every year just before Summer?
With a Ray Peat inspired diet, THIS year is the LAST time you’ll need to do this.
You’ll also have:-
More energy
Better sleep
Better moods
Balanced hormones
Fast metabolism
No starvation
No intensive exercise (some exercise yes, but nothing horrid)
You get to have coffee, delicious fruit, ice cream and many of the things you love to eat, because they’re actually good for your thyroid and metabolism.
You will feel amazing!
Prepare to un-learn everything you thought you knew about health.
Others are charging hundreds, even thousands of dollars, for the same information.
You even get access to a Facebook support group to keep learning and asking questions!
Start today and feel the best you have in years!
For a tiny price of only US$7.70 the ZEN Beach Diet ebook includes:
Run down of main points of Ray Peat diet information
A 7-day meal plan
Delicious recipes
Tips and hints for weight loss with this diet
A unique portion system to avoid calorie counting
Beautifully photographed and a delight to read
A Facebook support group
Join hundreds of women who are already enjoying this unique eating style and feeling better than ever.
It’s the only book of it’s kind anywhere in the world, that gives you the precise information you need, for the tiny price.
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The Zen Beach Diet is a detailed guide of Kristy Alford’s experiences with the Dr Ray Peat style of eating.
After eating low carb/keto for 10 years, she realised it was no longer working. Weight was coming back on, she was feeling cold all the time and her hair started to fall out. Kristy sought further answers and found the work of Dr Ray Peat.
After researching, experimenting and eating this way for nearly four years now, Kristy has finally found her answers. It was about fine tuning the calorie level, balance of macros and types of food to maximise her health, metabolism and finally reach the weight loss goal she desired.
The book includes information, food guides, a how to build your own meal plan formula as well as a 7-day meal plan and new recipes for breakfast, lunch and dinner.
Kristy says, “Many of the resources on Ray’s way of eating give the general guidelines, but no-one tells you specifically WHAT to eat and HOW MUCH to eat. This is where the Zen Beach Diet book fills the gap.”
It’s a fantastic start point to get you going. Then as you learn more, you adjust what you’re doing to suit your own body better.
Beautifully photographed by her husband and professional photographer Adrian Alford, it features a stunning collection of beaches from around the world.
Enjoy the amazing view as you learn how to finally get your health and weight on track and into the Zen Beach vibe.
Priced at only AU$9.95 (US$6.65, £5.15), it’s a PDF file of 34 mb and is available for immediate download now.
“I love it! Such an easy concept to follow and the pictures are stunning. Feeling better already.” – Lindy Z.
“Easy plan, easy recipes. Love the way she incorporates fruit into everything.” – Rita A.
“Ray’s information and education is amazing but I could never find it all in just the one spot, so this book is amazing!”– E.D.
“Yep I have bought this recipe book and can safely say we are given fabulous recipes with lots to eat. I feel very well fed plus the gorgeous photography images are sunny and cheery!”– Lisa W.
“You are to be commended on putting the basics in one easy reference for sure! This isn’t easy to simplify at all! Very, very helpful” Marcine P.
“I am really enjoying the Zen Beach Diet. Great info in it and easy to understand.“ J.V.
“I’ve been trying to follow a pro-metabolic diet for years but it didn’t click until I started working with Kristy and reading her books – the Zen Beach Diet is SO simple and easy to understand and makes me feel like I can do this. With Kristy’s help, I’ve been able to get my temperatures back to where they should be and feel more energized. Thank you, Kristy!” – Rachel B.
“What a gorgeous book, it’s such a delight to read and use.The pictures are amazing, it’s beautifully written and easy to follow.I love all of Kristy Alford’s books and I think The Zen Beach Diet is her best book so far! Very inspiring! – K.D.
“I recently purchased the Zen Beach Diet book and Sweet Treats. Both of these books contain great recipes and break down the macro nutrients for each meal/snack. When I’m out of ideas for what to make, I pull out your books for easy meals and snacks that also hit my nutrient needs (especially protein!) I also recommend both books to my clients because you follows the principles I teach. Recipe development is NOT my favorite thing to do, which is why I am so grateful for the diligent, hard work you’ve put into these resources, Kristy. Thank you!”
“While I am pretty new to the Peaty way of eating, (about 2 months now,) I have all three of your Peaty books and am having great success with gradual changes and love your perspective of watching the fat and calories so I don’t blimp out!
So far, I have lost 10 pounds, feel so much less bloated and never felt like I was on a diet but rather quite satisfied. I can totally eat this way the rest of my life and my only hunger is to learn more about this way of eating.
Truly though it has been MOST helpful to ‘see’ the Ray Peat plan simply laid out in your Zen book with the information and daily food plan. Can’t say enough how much this has helped me and I always refer back to it.
After on and off again dieting and interests in nutrition, etc., since my teens, I can wholeheartedly say, I’ve finally found it…what really works to keep me healthy, balanced & happy.” – Jen H
“I also want to thank you for writing an excellent book. It really explains things well. I guess I didn’t realize one needed to eat that much fruit at a meal.
I think as simple as your food measurement method might sound, it is brilliant. It does make this way of eating easier. I don’t want to have to count my macros.” – J.F.
Purchase any three of my three Ray Peat Inspired books & receive a BONUS Fat Burner HIIT guide to ramp up your weight loss without damaging your health, absolutely FREE.
When I see the sale come through I will manually send you the Bonus Guide.
Note 2
A second BONUS – If you purchase any 4 of my Ray Peat Inspired books, you will also receive a 5th book FREE.
