✔ Live Lean Way:
On today’s episode, I’m sharing how to eat for sustainable weight loss and why this 220 calorie piece of healthy homemade pumpkin cheesecake is better for weight loss, than those 100 calorie diet snack packs.
And yes, I’m also going to show you step-by-step how simple it is to make this quick and delicious cheesecake.
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If dieting, losing weight, and maintaining it, was as simple as eating low-calorie foods, we’d all be walking around fit and healthy. It’s no secret that the diet industry is obviously a flawed system.
Yes, it’s still important to be in a calorie deficit, but we focus on making the MOST of the calories that you have to eat, while still being in a calorie deficit.
In other words, we focus on consuming metabolic and hormonally friendly foods that keep your blood sugar in check, thus reducing cravings, and keeping you feeling fuller and satisfied longer.
That way you eat less food throughout the day. Plus the foods we are are delicious, like this cheesecake.
By eating higher calorie meals and snacks, it also means you can eat fewer meals in the day, thus lowering the amount of food prep and time spent in the kitchen, and lets be real, less time cleaning your dishes.
To follow a sustainable diet that is in a calorie deficit, your number one priority should not be about focusing on only eating low calorie foods.
Your number one priority should be eating foods that are filling, and in some cases this means they are higher in calories.
The reason is because healthy fat is very filling compared to the typical “low calorie diet” snacks filled with hunger spiking refined carbohydrates.
Next time you look at the nutrition facts label, rather than only focusing on the amount of calories, focus on which macronutrients those calories are primarily made up of.
If the majority of those calories come from healthy sources of fat, protein, and fiber rich carbohydrates, that food is more likely to keep you feeling full and balance your hunger cravings, versus a lower calorie food, higher in hunger spiking refined carbohydrates.
Again, if I was creating a calorie deficit for myself, I’d eat more higher calorie foods comprised of protein, fat, and fiber, versus eating low calorie foods with a higher percentage of those calories coming from refined carbohydrates.
Pumpkin Cheesecake Recipe
Makes 8 servings
– 1/2 cup walnuts
– 1/2 cup almonds
– 5 dates
– dash of sea salt
– 2 cups pumpkin puree
– 1 cup coconut yogurt
– 1/4 cup honey
– 1 tbsp lemon juice
– 2 tsp cinnamon
– 1/4 tsp sea salt
1. Pre-heat oven to 350F.
2. Add all CRUST ingredients to a blender or food processor and blend together until crumbly.
3. Add crumbles to a pie pan and press to the bottom and side of the pan.
4. Add all FILLING ingredients to a blender or food processor and blend together.
5. Once blended, pour filling into the crust.
6. Add cheesecake to oven and bake for 50-55 minutes. Filling should not be jiggly when it’s finished.
7. Allow cheesecake to cool and then serve.
Nutrition Info (per serving):
Carbohydrates: 28g (4g fiber)
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week!
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