Almond flour & sugar less Orange cake 🍊🍰


Ingredients: 

🔘3 oranges

🔘2 1/2 cup of almond flour

🔘1 teaspoon of baking soda

🔘1 teaspoon of baking powder 

🔘6 eggs

🔘1/2 cup stevia or coconut sugar 

🔘1 tablespoon of vanilla essence 

🔘Almond flakes

Boil 2 oranges on medium heat for 2 hours submerged in water.

After 2 hours let it cool down. Cut each orange into 4 pieces , get rid of the seeds. Put the pieces in a food processor and make a pulp mixture. 

Pre heat oven to 160c.

Coat baking tray with coconut oil.

Beat the 6 eggs, add 1/2 cup of stevia or coconut sugar.

Add the vanilla essence to the mixture.

Beat the mixture 8-10 minutes with a whisk. 

Put in the almond flour , baking soda and baking powder and give it a good mix.

Add in the orange pulp mixture and mix it in well.

Get the zest from the third orange, around 2 tablespoons of it, and mix it in with the mixture.

Pour it into the baking tray and bake for 40-45 mins.

Take the cake out and let it cool for 20mins at room temperature.

Juice the last orange, and spread the juice on top of the cake with a tablespoon evenly. Let it soak into the cake. Finally sprinkle some almond flakes on top.

Enjoy! 🍊🍰😋💯

My Weightloss journey diet. 

I been getting a lot of emails and dms on Instagram about what diet I followed during my weight loss journey. The diet I followed is not recommended for everyone, I am posting this so it gives an idea of what I ate. I used to be a big eater consuming a very high surplus daily, including rice, pasta, pizzas and burgers.

I am not a qualified PT so please understand that this diet is not for everyone. If you are serious about weight loss please consult a qualified PT to get it started and to get a better understanding of foods. 

While on the weight loss journey where I lost 42kgs which took around 10 months, I avoided all carbs , sugar and processed foods completely . I didn’t have any cheat meals at all. I did have sugar cravings, but after 3 weeks into it, the results I saw within me, motivated me to avoid sugar and sweets completely. 
My weight loss journey diet⬇️

⏹Breakfast: Green Smoothie 

2 celery sticks 

1/2 green apple 

1/2 cup of parsley 

1 small cucumber 

1/2 cup of Kale 

Blend all ingredients until it becomes a smoothie. 

⏹Lunch: 

1 can of unflavoured tuna 

1 bowl of green salad including spinach, rocket leaves. 

⏹Dinner: 

I can of unflavoured tuna 

Small bowl of coleslaw salad

Also I drank 2-4 litres of water daily. 

I did 1 or 1 1/2 hours of cardio, 6 days a week. I started with 3 days then increased to 6 days a week. 

At the end of the day, each persons body type is different and each person’s goal is different, so this diet is not recommended for everyone, it just to give an idea of what I ate and did to lose the weight and start my fitness journey. 

Q & A about cardio Vs lifting.

Where did you start in terms of lifting?

After my weight loss, I did a few sessions with a PT to get the technique and the correct form with the lifting exercises.
Are you the same weight in both pictures?

No I am not , I have lost 4-5 kgs after taking up lifting, but have also put on muscle.
How much cardio due you recommend and how often?

I recommend 1 hr to 45 mins of intensive cardio 5 to 6 times a week for weight loss.
How do you control sweet cravings?

By eating healthy and 4-5 meals a day keeps me full so my sweet cravings eventually die off. 
How long does it take to see results with lifting? Do you exercise less now?

With lifting it will take couple of months for results , it’s a process and should be continued. I do weights 45 mins a day , and 20mins cardio after.
In what way has Lifting impacted your health?

I feel a lot healthier , full of energy and my strength has increased.
When you say lifting you mean machine weights? What sets , reps would you recommend?

Lifting includes both machine weights and free weights like Dumbells. Generally I do 4 sets of each exercise with a max rep of 12 reps.
What would you recommend ,first cardio then lifting?

Yes, do cardio workout to lose the weight , then start with lifting to tone and strengthen your body. 
Do you do cardio anymore?

Yes I still do 20 mins of cardio after a weight session each day. 
What is your current weight, and what goal are you working towards?

My current weight is 64kg, my goal is to further tone my body and increase my strength.
Is it vital to do cardio to lose weight or is lifting a good alternative?

To lose the maximum weight , cardio is the way to go, but you can mix it up with some weight training aswell.
Do you have any suggestions to stay in the gym without a trainer and how to gain knowledge about lifting?

It will be best to start off with a trainer, then start on your own. You can buy lifting programs online or check YouTube for videos of lifting exercises.
How long did it take to see results in your waistline?

After I took up lifting , it’s taken me 2-3 years to achieve that waistline. That includes proper diet and training the abs 2 to 3 times a week. 
What did you initially eat to lose the weight?

I ate really healthy avoiding processed food, sugars and carbs. I ate at a deficit to burn the fat off while training.
Did your weight plateau, how did you overcome this?

Yes, it did plateau. I changed my diet and training programs to stimulate more fat loss. I didn’t let my body adapt. 
Did you have any sagging skin after weight loss?

Yes , I do have some lose skin, but with the healthy eating and lifting it has toned and tightened over the years. 
What supplements to you take?

I don’t take any supplements, just fish oil and daily vitamins.
How do you train now? Do you do each body part a day?

I do 45 mins of weightlifting and 20mins of cardio , 5 days a week.

Yes, I train each body part on a particular day and then the next week I switch the days around so the body doesn’t adapt.
When you were beginning what type of machines did you use?

During my weight loss, I did a lot of running so the treadmill and also the stair machine aswell.
Did you lift while you were trying to lose weight?

No , at the start I only did cardio to lose the weight, then took up lifting to tone and strengthen my body. 

My daily current meals.

My current meals as follows:
🔘7am : Porridge 

1 cup of oats cooked with almond milk

1 teaspoon of honey 

🔘10:30 am : snack

shake-

250mls almond milk and some ice cubes

1 scoop of protein powder

🔘1pm : lunch 

100g of turkey breast 

1/4 sliced avocado 

And choice of green veggies 

🔘3:30pm : snack 

2 boiled egg whites

6 raw almonds 

🔘Protein shake after training.

🔘7:30pm : dinner 

100g of shredded chicken breast

1/2 cup of sweet potato 

choice of your veggies 

My current daily meals.


My current daily meals as follows: 
☑️7am : shake

200 ml almond milk 

1 tablespoon of Greek yogurt 

2 tablespoons of rolled oats 

1 tablespoon chia seeds

1 scoop of protein powder

3 strawberries 
☑️10:30 am : snack 

2 rice crackers with 2 teaspoon of almond butter 
☑️1pm : lunch 

125kg of salmon

And a bowl of green veggies 
☑️3:30pm : snack 

Green apple and a glass of Amino drink 
☑️7:30pm : dinner 

100g of tuna mixed with choice of your veggies 
☑️Supper

3 tablespoons of Greek yogurt with 1 teaspoon of honey or sweetener, sprinkled with cinnamon powder

Sugarless and flourless jaggery cake with Protein powder frosting. 


Sugarless and flourless jaggery cake with Protein powder frosting. 🍰🍰🍰
☑️Ingredients for the cake: 

2 cups of almond flour(or any other baking flour)

1 tbsp if vanilla essence 

1 tsp of baking soda 

1 tsp of baking powder 

2 tbsp of coconut oil

1 cup of Greek yogurt 

1/2 cup of jaggery(Palm sugar) 

1 tsp of cinnamon      
Grab two seperate bowls, in one bowl mix all dry ingredients and in the other bowl all the wet ingredients. Then combine both mixtures all together in another bowl. Preheat the oven to about 160c. Place mixture in a round cake baking tray. Make sure the tray is lined with baking paper. Place the tray in the oven for about 20 to 25 mins.

☑️Ingredients for the frosting: 

3 tbsp of Greek yogurt 

1 scoop of vanilla protein powder.
Let the cake cool down about 1/2 hour after removing from the oven. Combine the two ingredients in a bowl until protein powder has completely dissolved in the yogurt to make the frosting. Spread the frosting evenly and decorate with sliced fresh strawberries, blueberries and crushed walnuts on top.

Enjoy.❤❤❤

Updated Q&A about my weight loss journey.


▪️What diet did you follow at the start?

At the start of my weight loss journey, I avoided all carbs and sugar. I ate clean foods like green veggies , tuna and lean chicken. I ate at a deficit around less than a 1000 calories a day.
▪️How many hours do you workout a day?

During my weight loss journey, I did around 45mins to an hour of cardio a day.

Currently I am working out with weights around 45mins.
▪️How did your skin get fair?

With the clean eating I was following for years and taking vitamins daily my skin started to clear up over time. With clean eating all the toxins in my skin got cleared away. Avoiding processed foods helps a lot as I am not consuming any toxins.
▪️Did you have any surgery to get rid of excess skin around your stomach?

No I didn’t have any sort of surgery. I used bio oil and vit E cream on my excess skin and over time it toned up. All lifting weights helps a lot with tightening of the excess skin.
▪️Do you have pictures of every stage of your weight loss journey?

Unfortunately no, I was too embarrassed at the start to take any photos. I didn’t know that the change would be this dramatic. I only have a few photos when I was overweight.
▪️What type of exercises did you do initially and how often?

When I started I did a lot of cardio, especially running then I also incorporated high intensity workout like cardio classes at the gym. I started with 3 days a week to 6 days a week. 
▪️How did you start? How did you push past not seeing results if you changed your diet?

I started by eating healthy avoiding carbs and sugar . I ate at a deficit also. I did have some trouble not seeing results but then I changed by workout routine to include high intensity workouts too, not just cardio.
▪️What is the very first step you took?

My very first step was to change what I ate. I avoided sugars and carbs and any processed foods. 80% of any weight loss journey is the diet and being strict about it. 
▪️Did you go through a lot of stalled weight loss periods?

No I didn’t, because I was 100% strict with my diet , I didn’t binge or cheat on my diet and my training was consistent.
▪️How did you lose all that weight without having excess skin? 

I still do have excess skin, especially around my lower stomach. Most of the skin toned up over time with my weight training. I am thinking of doing a mini tummy tuck in the near future tho. 
▪️What’s the best way to lose upper thigh and belly fat?

There is no specific way to target a specific body area to lose the weight. It’s all about the diet, you have to change what you eat and train to lose the weight , then start lifting weights to tone up. 
▪️What’s the best way to lose arm fat other than push ups? 

Like I said in pervious question , there no specific way to target a specific body area for fat loss, it’s all to do with the diet and training generally. Push ups generally target the chest and triceps only , so do a full arm workout.
▪️How did you get your arms and thighs leaner? How did you stay motivated?

There’s no specific method to lose weight in specific body areas. It’s all about the diet to lose the weight first then do weights to tone up the body parts.

My motivation was the results I saw within myself, I was 100 committed and that produced results. 
▪️What would you suggest as an alternative for meat?How did you stay motivated at the start?

I would suggest high protein alternatives like soy , chickpeas , tofu and eggs.

My motivation at the start was to lose the weight so I can fit into dresses that I liked, then after seeing results that became my motivation. 
▪️How did you overcome the negative talk and self doubt?

I ignored all the negative talk around me and kept pushing myself. Over time I developed a thicker skin and ignored all negative vibes.

I did have a few instances of self doubt, but the results I saw within myself kept motivating and pushing myself.
▪️Any tips for stretch marks after weight loss?

I used bio oil and vit e cream on my stretch marks , and over time they started to disappear.
▪️What did you do if or when you reached a plateau?

During my journey I didn’t have any plateau as I was 100% committed to my diet and training. If you reached a plateau best to change your diet and training as your body would have adapted or consult a personal trainer to help you.
▪️What did you do when you lost motivation?

My motivation was the results I was seeing within myself. Ever if I lost motivation I would think about my goals and look at pervious photos to see how far I have come .
▪️Cardio first then tone? Or both at same time?

It all depends on how much weight you have to lose to achieve your goals. If it’s a higher number, I would suggest cardio first then lifting to tone up. If it’s a smaller weight you have to lose, then do lifting followed by 20-30 mins of cardio. 
▪️How to get a fairer skin tone like yours?

My healthy eating over the years cleared all the toxins in my skin. By eating clean foods and taking vitamins has helped me clear my skin.
▪️Did you get any bleaching done?

No I haven’t had any bleaching of my skin anywhere or ever had any medical surgeries done. 
▪️Can you share your current meal plans and what you eat everyday?

I am following a meal plan special designed for me and my goals. It’s not suitable for anyone else. It was designed by Ash from @fitmonkz Fitness.

I have posted in the past on my Instagram what I eat daily and I will do a few posts in the future too. Watch out for it on my Instagram.

Chocolate protein brownie base cheesecake.

Chocolate protein brownie base cheesecake.

Ingredients: for brownie base 

3/4 cup chocolate protein powder

1/4 cup stevia (adjust depending on your protein powder’s sweetness)

1/2 cup almond butter (or peanut butter)

1/2 tsp baking soda

1/2 tsp salt

2 eggs or 1/2 cup egg whites

2 tsp vanilla extract

3/4 cup almond milk (start with 1/2 and add as needed)

Ingredients: for cheesecake 

500g of light cream cheese

1 cup of Greek yogurt

1 tbs of vanilla extract 

3 eggs 

3/4 cup of honey

Ingredients: for chocolate top

3 cups of dark chocolate 

2 cups of light cream 

Directions: Preheat oven to 350 degrees.
Heat almond butter slightly in a microwave safe dish – 30 seconds or until easy to mix. Mix almond butter and stevia thoroughly. Add eggs, vanilla and almond milk. Mix protein powder, baking soda and salt in a separate bowl. Combine.

The batter was really thick so I started with 1/2 cup almond milk and added more until it gets like a cake batter. Spread the batter in a round baking tin making a base. Bake for 20 to 30 mins.
Mix all the cheesecake ingredients in food processor at medium speed for about 15 to 20 mins. 
Take the base out of the oven , Add the cheesecake mixture on top of the base and further bake for an hour.
For the chocolate top, heat all the ingredients for about 3 minutes.

After the cheesecake has finished baking , let it cool down for 4 hours.

Then pour the heated chocolate topping, sprinkled with shredded almonds.

Enjoy.

Healthy carrot cake (no butter or sugar)

▪️Ingredients

1 cup of almond flour 

2 teaspoon of baking powder 

1 teaspoon of cinnamon 

2 whole eggs

1/4 cup of organic honey 

1/4 cup of coconut oil 

1/2 cup unsweetened apple sauce 

1 teaspoon vanilla extract 

1 1/2 cups of carrot , peeled and grated 

1/4 cup crushed walnuts ( or any other nuts)

▪️Ingredients for light cream cheese frosting: 

1/2 cup of light cream cheese 

1/2 cup of Greek yogurt

1 teaspoon of vanilla extract

 1 teaspoon of Stevia

Preheat oven to 180 c.
Mix all dry ingredients in a bowl, almond flour, cinnamon and baking powder. Leave it aside.

In another bowl put 2 eggs . Beat eggs until foamy. Add honey, beat 2 to 3 mins until well combined. Stir in coconut oil , apple sauce and vanilla extract until throughly combined. 

Add in half of dry ingredients until just combined. Then add the remaining dry ingredient mixture and stir well. Fold in the grated carrots and crushed walnuts. Grease 8inch cake tin with coconut oil or cooking spray. Pour batter into cake tin and spread out evenly. Bake in oven for 30-35 mins. 

While its baking make the light cream cheese frosting. Take 1/2 cup of light cream cheese , 1/2 cup of Greek yogurt , 1 teaspoon of vanilla extract and 1 teaspoon of Stevia. In bowl beat the cream cheese until soft for about a min. Add in yogurt and vanilla extract and continue to beat 2-3 mins until well combined. Finally stir in the stevia. 
Put cream cheese frosting in fridge until ready to use.

Once cake is done, allow to cool completely to room temperature before spreading the frosting. Take the cake out of tin and cover the entire cake with the frosting. Place cake in fridge until frosting is set. Before serving top the cake with 1/4 cup of crushed walnuts. Enjoy!

New 4 week meal program.


UPON WAKING 

1 litres of water

▪️BREAKFAST- 7:30am

1 banana 

WPI Protein -30gm

2 whole organic eggs – 50gm (large organic eggs)

Coconut oil – 10gm

THINLY Sliced raw Cabbage Mixed with 1 teaspoon of olive oil and flaxseed oil 

Brazil nuts – 4 

 
▪️SNACK 1 – 10:30am

150gm Tuna (spring water) 

THINLY SLICED Cabbage Mixed with flaxseed and olive oil

Brown Rice (cooked) – 50gm

▪️LUNCH – 1:00pm

Salmon Fillet – 150gm 

WPI – 30gm

Special Cabbage Mix(as shown above)

Sweet Potato – 150gm (small sized potato)

 Mixed green leaves 

▪️SNACK 2 – 4:00pm

WPI – 50gm

Special Cabbage Mix – 150gm

 
▪️DINNER & Supper- 7:30pm

Grilled chicken – 200gm

Green Vegetables (boiled or steamed) – 200gm

Dress veggies with 1 table spoon of olive oil and flaxseed oil 

Full Fat Greek yogurt 4tablespoon full

1 teaspoon full of psyllium husk