Heavy Cream Diet for Fat Loss ================================= By https://www.exfatloss.com WARNING: The Heavy Cream diet is extremely ketogenic at 88% kcals from fat. If you're diabetic, consult your physician and use caution, especially if you're taking medication for glucose control. Summary ------- Eat only this every day. Lunch: - 150g of beef - 60g non-starchy vegetables - 80g pasta sauce Rest of the day: - Heavy cream in coffee/tea as much as you want - Whipped heavy cream to satiety for dinner You will almost certainly lose excess body fat by eating this every day for a month, often 10-20lbs the first month. This diet pushes all the buttons: - Low PUFA (polyunsaturated fatty acids - Protein/BCAA restriction - Daily lunch that is "hyper-palatable" meaning you're never more than 24h away from a delicious meal - Ad libitum eating only of a relatively boring mono-food (heavy cream) that produces insane satiety - Lots of coffee to stimulate lipolysis - You're basically fat-fasting except around lunch - Insulin kept extremely low due to being super low carb and super low protein - Ketogenic af, this diet will put you into deeper ketosis than 99% of internet ketoers. Hitting over 4mmol/L daily is normal on this diet. - Extreme glucose control. I'm usually 75-85mg/dL, but hit less than 70mg/dL a few times most days and stay below 100mg/dL even post prandially. Who benefits from Heavy Cream? ------------------------------ Why would you go to such an extreme measure? Because nothing else has worked for you: counting calories, cardio, lifting, paleo, low-carb, keto, carnivore, vegetarianism, veganism, fruitarianism, intermittent fasting, prolonged fasting. You've tried it all. Congrats, you're a "tough nut" when it comes to weight loss. The Heavy Cream diet (formally known as ex150, or "experiment with 150g of beef") pushes nearly all the levers in obesity reversion, including metabolic and psychological ones. This includes some pretty cutting edge research (protein/BCAA restriction) that was actually more common knowledge 100 years ago than it is in the current "bro-science, moar protein moar better" fitness environment. If you're able to lose body fat doing something much easier, congrats to you, this diet isn't for you. It's for tough cases of obesity that are very resistant to common approaches like "eating less" or "exercising more" or "just eating whole foods" (whatever that means). For reference, I managed to gain 100lbs on a pretty strict keto diet, home-cooking 95% of my meals from fresh ingredients over a period of about 2 years. So far, I'm back down 65lbs on the Heavy Cream Diet. No counting calories, getting to satiety every day (on whipped cream), eating the most delicious meal I could imagine for lunch every day. If you're a "tough case" and have tried every other diet under the sun, the Heavy Cream diet might just be for you. How to Heavy Cream in more detail --------------------------------- Lunch: - 150g of beef - 60g non-starchy vegetables - 80g pasta sauce Rest of the day: - Heavy cream in coffee/tea as much as you want - Whipped heavy cream to satiety for dinner Beef: - Why 150g? To restrict protein/BCAAs. 150g is also exactly 1/3lb, so it's easy to buy/portion up. - Why beef? No matter what cattle (or other ruminants) are fed, their fatty acid profile is pretty great - low in PUFAs, high in SFAs. Not so for chicken/pork/fish. - Beef is also widely available and pretty affordable, especially if a pound lasts you 3 days. - Ground beef? Steak? Roast? Doesn't matter. I've done all of them, but default to ground 80/20 chuck because it's cheap and tastes great. Making a 1lb steak and then eating it over 3 days is weird. - How fatty should the meat be? As long as you don't go super lean, it doesn't matter much. I use 80/20, but 85/15 or even 90/10 should work as well. Vegetables: - Why non-starchy? We're trying to restrict insulin secretion, and starch raises blood glucose which raises insulin. - Why only 60g? It would be awkward to eat a pound of broccoli with 150g of beef. Also, this will just keep the entire meal small and the ingredients in proportion. - Are frozen vegetables ok? Yes, I use them exclusively. - What sort of vegetables do you suggest? My staples are spinach, turnip greens, okra, fajita mix, chopped peppers and onions, green beans.. Sauce: - Why pasta sauce? I like pasta sauce. It's also not sour/too spicy, unlike salsa. Some flavors seem to mess with satiety signals. - I highly recommend you stick to a high-quality brand like Rao's. A jar will last you nearly a week, so it won't be too expensive. - Make sure the ingredients don't include any seed oils. That's all oils except olive oil and cream or light cream. Avoid seed oils like soybean/safflower/sunflower/canola at all costs! Rao's doesn't use any seed oils at the time of this writing. - I tend to cycle between alfredo, marinara, and basil tomato. I try to avoid extra sensation in the sauce like spicy or bolognese. Heavy cream in coffee/tea: - Why? Tastes good, easy vector to take in enough cream. Remember, you have to get to or near energy balance on heavy cream. The lunch contains about 600-800kcal, so you'll have to consume over 1,000kcal just in heavy cream just to get near energy balance. - I usually stop drinking coffee around 3pm each day, and so my liquid heavy cream consumption stops there too. Whipped cream for dinner: - Whipped cream has insane satiety for most people who've tried it. I've timed myself and gone from 1st spoonful to "had to stop in the middle of a bowl" 4 minutes later. - In fact, whipped cream gives many people what I call "cement-truck satiety" which is when your brain goes from "Mmm, cream!" to "Ugh, I couldn't possibly eat another spoonful" in a few seconds. It's quite the experience, especially if you've never really experienced satiety on diets. - Whipped cream tastes good, but not good enough so you'd eat it just for pleasure. It's very easy to stop once you hit satiety. - Whipped cream has a nice dessert consistency. You can put it in the fridge for 20-30 minutes to make it more like ice cream. - Eating ad libitum whipped cream for dinner ensures that you hit satiety every day. You know you're hitting satiety if you stop eating and put the remaining cream in the fridge. This should happen at least 1-2x per week. - Don't stop eating and put the cream in the fridge to restrict calories. The hard stop should be a signal you receive, not a button you push. FAQ --- Q: What about when I go out to eat with friends? A: Don't eat anything. Order a coffee or a water. Be an asshole. Q: What about cheat days? A: The diet will likely still work if you cheat 1-2x per month, just less so. If you cheat every week, it might not work, or barely work. If you're doing to cheat, don't eat any fried foods and try to avoid PUFAs in commercial/restaurant salad dressing, "creamy" sauces, and so on. Also don't binge. A cheat meal is ok, a cheat weekend will leave a lot of damage. Q: I feel super hungry on this diet. A: Eat more cream. If you're really starved for energy, cream is full of it. Q: I feel like binging when I do take a cheat day. A: You're probably undereating by a lot, and don't have enough energy. Eat more cream. Are you hitting cement-truck satiety several times weekly?