SIX WEEK FAT-ADAPTATION TRIAL
Here’s what I’ve learned working with real people for decades: the old idea that “a calorie is a calorie” just doesn’t stack up. If it did, most of Australia would be walking around lean, calm and satisfied. We’re not — and it’s not because people are weak. It’s because different foods hit the body very differently.
Carbs — especially the big hitters like bread, rice, spuds and pasta — switch your hunger on. They burn fast, spike your appetite, and often leave you thinking about food again way too soon. Protein is steadier. Fat is even steadier. Together, they keep you full, satisfied, and far less likely to end up in the pantry hunting for something “sweet-ish” at 8:30pm. That’s the stuff Gary Taubes and Robert Lustig have hammered home, and after years of watching people battle hunger, I’m firmly in the same camp.
Then we add modern food: industrial, ultra-processed, colourful, convenient stuff. These foods are engineered to taste amazing and make you want more — not to help you feel full or fuelled. When life is emotionally loaded or you’re tired at the end of the day, they can pull you in like a magnet. So for the next six weeks we’re shifting gears together — away from carb-driven hunger and towards steady energy, better satiety and more control. No calorie-counting, no punishment. Just smart choices.
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- 2 eggs (poached or fried)
- Smoked salmon
- Avocado slice, cherry tomatoes
Poach/fry eggs, plate with salmon and avo, squeeze lemon, salt and pepper.
Sauté spinach in olive oil, add beaten eggs and feta, fold into an omelette.
Pan-fry sliced chorizo, toss through kale and zucchini ribbons until just softened.
Blend protein powder, unsweetened almond milk, chia seeds and ice until thick.
Grill mushrooms, pan-sear haloumi in butter, stack and sprinkle with herbs.
Layer full-fat Greek yoghurt with chopped walnuts and a pinch of cinnamon.
Pan-sear bacon, toss broccolini in the same pan until bright green and tender.
Toss rocket with lemon and capers, top with canned sardines in olive oil.
Mix eggs, finely diced veg and cheese, pour into a muffin tin, bake ~15 minutes.
Spoon ricotta into a bowl, add chopped pecans and a light nut butter drizzle.
Slice chicken, serve over spinach with avocado, drizzle olive oil and lemon.
Toss tuna, zoodles, lemon and mayo in a bowl. Simple, cold, portable.
Quick-fry beef, add veg and sesame oil, serve without rice.
Combine flaked salmon, beans, olives and egg, dress with olive oil.
Cook mince with garlic/ginger, spoon into lettuce cups.
Grill halloumi, toss with salad leaves and strips of roasted capsicum.
Slice lamb, place on rocket and cucumber, drizzle tahini and lemon.
Pan-sear or BBQ prawns, serve over greens with avo and lime.
Mix a modest portion of roast veg with shredded chicken and mayo.
Chop eggs and celery, fold through mayo and dill.
Grill steak, sauté asparagus in butter, finish with herbs.
Roast thighs with lemon, garlic and olive oil, serve with green veg.
Pan-sear cutlets, serve with crunchy cabbage slaw.
Pan-fry barra, steam broccoli, add quick caper-butter in the pan.
BBQ or pan-sear lamb, serve with simple Greek salad.
Serve patty with cheese, lettuce and pickles, no bun.
Simmer chicken in coconut cream with spices and green beans.
Quick-fry prawns with greens and a splash of sesame oil.
Slow roast pork belly, keep portion modest, load up on greens.
Slow-cook brisket in broth and spices, serve with cauliflower mash.
Small handful of macadamias or almonds.
Boiled egg with a pinch of salt.
1–2 thin slices of firm cheese.
Tinned tuna in olive oil, straight from the tin.
Small spoon of natural nut butter.
Beef jerky with no added sugar.
Small handful of olives.
Sliced avocado with lemon and salt.
Celery sticks with small cheddar pieces.
Sardines served on cucumber slices.