My cookbook: payhip.com/b/7ubMY

@VaGdude

10 ай бұрын

One day You should make a book that contains only Italian recipes healthy and fit version of course…(just an idea)

@nickpaparidis5602

10 ай бұрын

What's your Modus operandi in exercise? Cyclist?

This might be the best video you've ever made. Following recipes is good, knowing how to make your own recipes is better.

@Felu

10 ай бұрын

Thank you so much!

@erikquint1989

10 ай бұрын

It is the best video he ever made. It is the holy grail, the secret no one ever told you. It is cheap, super healthy, easy to make. This is the exposing of the secret the big food companies do not want you to know. You can cook meals that are tasty, healthy, fast and cheap by yourself at home

@davehart1027

10 ай бұрын

@@erikquint1989 buy a pressure cooker

Another fantastic food for weight loss is also Stews. Using very few ingredients and stock you can make very filling meals because the water increases the volume and weight of the portions without actually increasing the calories. Also they are very simple and easy to make!

@moviejunkie101

10 ай бұрын

But they dont fill me up. Maybe i am doing something wrong. I mostly feel kind of empty. And get hungry soon after going to pee a few times

@MrKinir

10 ай бұрын

@@moviejunkie101 That's a good point. Meals with very high water content won't last long in your stomach.

@KarlJeager

10 ай бұрын

@@moviejunkie101 Is the liquid in your stew well mixed with digestible things or is it more some vegetables suspended in water? If it is mixed it should stay in the stomach longer, perhaps try adding some flour or blended vegetable to the stew to thicken it and see if it is more satisfying, I often do this with broccoli stalks or carrots. You could also add a bit of barley or other such grains which will of course add some calories but may be worth it if it prevents the desire for an entire other meal.

You can get pump spray containers which will allow you to fill it with pretty much any liquid and it's reusable.

@keybearer26

10 ай бұрын

Can you post a link to some quality ones please and thanks!😊

@littlepotato2741

10 ай бұрын

@@keybearer26 Internet Shaquille recommended Misto oil sprayer bottles. They look pretty nice and I found a pair on Amazon for just under $11 right now (that is on sale though.) Basically, you just fill them halfway and the lid has an integrated pump allow you to pressurize the container enough so that the oil will spray out the nozzle. I'd add a link, but I try to not add links in comments anymore because some creators will disallow comments to have links and this comment could end up in limbo. Hope that helps. Have a good day.

Great video! Stir fries are also a great way of finding a purpose for tiny bits of leftovers you may have in the fridge.

@Felu

10 ай бұрын

Yes, absolutely!

Adding cauliflower to your curry stir fry is amazing and filling too. The cauliflower soaks up the taste of the curry and comes out amazing and is very nutritionally dense but very low in calories. Very high in choline.

Rather than spraying the pan and adding additional oil continually I add the oil to the food itself. You don't need a lot, it's only to coat the outside of the food. It helps keep the food from sticking to the pan and makes the food brown evenly.

This. This is all the info you need to start cooking leaner and healthier. I´ve been basically eating nothing but stir fries and stews for the last 6 months(plus eggs or protein powder for breakfast, and greek yoghurt with nuts or fruits for snacking). It´s tasty, quick, easy, cheap, and has the possibility for endless variations so it never gets boring.

thank you for all the help you've given us. it's greatly appreciated 🖤

@Felu

10 ай бұрын

Thank you for watching them :)

The oil spray tip might be silly but I was neglecting it!! Such an amazing Chanel!

The best stir fry tip is to buy those 400-600g frozen vegetable mixes! This will have you mix up the vegetables every time if you mix up the bags you buy! I do that and mix up the protein source as well for infinite amounts of combinations!

@matthewgrosser5712

10 ай бұрын

That's a great idea with the freezer bags, those things are so damn helpful at times !! I usually take a combo to work of a 175g tin of Sirena tuna (or whatever your 'best' locally available canned tuna is), a prepackaged bag of jasmin or basmati rice (250g) and a bag of microwave vegetables (150g). Protein - 56g Calories - 702cal Extremely filling. I'm a pretty athletic and lean 6'3" 93kg and this takes me 2 attempts to work my way through, it's extremely filling but very tasty also !!

@CommoditySC

10 ай бұрын

@@matthewgrosser5712 Except then you'll have big problems with mercury pretty quickly. Avoid tuna.

@matthewgrosser5712

10 ай бұрын

@@CommoditySC I consumed a can of tuna post gym 5 times a week for at least 5 years straight before I just got bored of tuna. I had multiple blood tests throughout those years with everything coming back perfect other than slightly elevated cholesterol but we have issues with that in the family so other than that blood work and health markers appeared perfectly fine. I appreciate the concern though and do understand where you're coming from though 🙏😊

@CommoditySC

10 ай бұрын

@@matthewgrosser5712 Yea not sure if they were testing for mercury though. Also mercury levels keep getting worse as time goes by. Either way can google its not recommended more than once a week, even then I wouldn't.

@davehart1027

10 ай бұрын

Best stir fry tip is buy a pressure cooker

This reminds me one year I tried doing a just chicken & veggies in brown garlic sauce diet for only like 3 weeks and I lost sooo much weight. To the point where people noticed and said something and that's the best feeling. I need to jump back to that because it's so good you're not really sacrificing IMO. I just didn't do rice or anything. Just chicken + veggies + onions and a pinch of brown sugar and hoisin in the brown sauce.

I can attest to various stir-fry styles being good for shedding blubber. I once dropped 50lbs in 6 months eating stir-fried meat and veggies with minimal carbs. Asian stir-fry without a ton of rice or noodles, or fajitas without the side of Spanish rice. I found myself satisfied enough on this kind of food that I intermittently fasted without really meaning to. Besides eating a pretty stout dinner I had a snack-like breakfast in the morning just so my coffee wouldn't beat up my stomach.

Seriously, your content makes me hopeful and wanting to cook again. Thanks for the motivation!

@Felu

10 ай бұрын

Thank you!

Thanks for that spray oil tip. Haven't really thought of that as a source of extra fat. I've been making good fatloss progress over two months just by prioritizing protein, sligthly cutting down carbs and fat, and increasing veggies/fruit. Thanks for all your recipes!

Stir fry is my favorite because they check off all my boxes. Voluminous, high veg, quick, only needs one pan, low effort, and I don't even have to break out the knife and cutting board if I use frozen veg,

@Felu

10 ай бұрын

Yes, exactly. I use frozen vegetables as well, they are great

Another trick if you have the money is to cook your rice or pasta in bone broth instead of water for extra protein.

Thank you for this great free content. I've been bulking for a long time. However, I'm currently helping my partner diet and your tips have been so useful. Her weight loss has been slow but steady.

@Felu

10 ай бұрын

Awesome, I wish you both all the best!

I’ve always enjoyed your stir fry recipe videos

Frozen Riced cauliflower can be tossed in the microwave and makes a great rice substitute if you have a higher-calorie sauce or ingredient you want to try to help keep you from going over your calorie intake.

Man! Thank you for this. I've made it twice now: once with orange pepper and once with green pepper. Can't wait to keep experimenting. :)

Great video. Only thing I would change is maybe the chickens needed browning on the other side as well. Also there are non stick woks, I have one and highly recommend it.

There's induction style burners that are designed to work with woks. Due to the shape of the wok you should probably be able to get away with using less oil than a flat bottom pan if you do the wok tossing properly. Also have you tried an air fryer?

i like to use cabbage instead of noodles. Slice into strips. Saves a lot on carbs

i use a big non stick ceramic wok. it allows me to add a lot of low carb vegetables like white cabbage. sometimes i start slow with fatty meat to render out the fat that is necessary for frying the garlic and onions. then i add ground chilli. after adding the cabbage and wide green beans and champignons i add a tiny bit of water, soy sauce and fish sauce and put the lid o it and let it steam for a few minutes and turn off the heat. after a few minutes i mix everything and serve it in a big bowl. it has a satiating effect for up to 48h due to the high fiber content.

Just an FYI aerosol spray oils destroy the non stick surface on your pans. if you put it in a pump bottle it's fine, though.

at 2:04 you can also see the hidden ingredient in shape of a heart: love

@salhanif23

10 ай бұрын

No, too much oil can cause increased level of cholesterol so it can cause problems to the heart

@christiantittmann3496

10 ай бұрын

@@salhanif23 yeah but all i said was that there is a visible heart, showing his love when he is cooking

@Felu

10 ай бұрын

:)

Been mostly living off of various stir fry chicken dishes the last year and have dropped over 40kg, though I'm not meticulously measuring macros. May have to get into more precise macro measuring if I end up plateauing so your videos are very handy.

Needed this, at my wits end with starving to be healthier

the point about the oil, while true that overly oily food is not ideal, a lot of that oil is actual left behind on the plate. Chances are if you have an issue with "sneaky calories" it will not be due to using too much oil while cooking (for instance, stir fry sauces).

@AdroSlice

10 ай бұрын

Another thing is that if you don't use enough, you're missing a thermal interface and non-stick agent, so it's gonna be really inconsistent when frying. However, portioning oil use *throughout* the cooking does help you less as you don't allow things like Mushrooms to soak up as much, which would force you to use more.

Using a brush instead of a spray is a lot better though. It is nearly as convinient with the same resault and a looooooot less garbage.

Hey Felu! First-time watcher and already a fan of your production quality and conciseness. Can I write a blog post about this video?

@Felu

10 ай бұрын

Thank you! Of course, go ahead

You can also use these same strategies with soups and stews. I used to be a huge stews and soups fan when I was younger and later on gained more weight than I want to admit after I got used to fast food outings all the time. When I wanted to lose weight I cut out the fast food and tried to eat healthier but still felt hungry and couldn't lose weight even though I felt like I didn't eat much. My doctor asked me what I ate when I was younger and at a more ideal weight and when I told him he asked me why I wasn't going back to that. I told him I thought it would be worse for trying to lose weight and he said healthy soups and stews are some of the best ways to lose weight because water in both helps fill you up while also giving your body more hydration so you eat less in calories while still feeling full and get more benefits from the hydration if you're not as good of a water drinker as you should be (you should still be drinking water on top of this as this isn't a substitute it just helps). Also since you can make a soup or stew out of almost anything you have a lot of variety so you won't get tired of whatever you make so easily. You can use pretty much everything mentioned here as for portion sizes, seasoning and types of ingredients and still be good so adding this to stir fry and expand your options even more plus there are options for soups and stews that might not work as well for a stir fry. A soup or stew also means you don't lose any of the nutrients from the cooking process as all of that is either still in the ingredients or in the broth of the soup or stew.

being an analytical person and cooking passionate what do you feel about teflon pans used in stir fry versus more healthy but hard to use alternatives?

great video felu! i'd love to see your take on something cajun or jambalaya! great job!

@Felu

10 ай бұрын

Great suggestion!

Love seeing this chanell grow. Any chance you will offer nutrition coaching services in the future?

@Felu

10 ай бұрын

I actually was a Coach for a long time but there is no way that I can do both, youtube and coaching.

Great channel and videos bro ,keep it up

@Felu

10 ай бұрын

Thank you!

You just ended up changing my life. .. in a very positive way

@Felu

9 ай бұрын

thank you so much ❤️

Your the king of great food my man!

@Felu

10 ай бұрын

Thank you!

Literally just been eating a stir fry with Shiritaki noodles thinking this giant bowl is less than 700kal. Then this video shows up in my feed.

A wok is much better than a pan for stir-frying. One of the best purchases I have made for cooking.

@davehart1027

10 ай бұрын

Buy a pressure cooker

@theonewhocooks

10 ай бұрын

@@davehart1027 Yes. But the wok is used daily, The pressure cookers sees action maybe once a week. Great for quick stocks.

@davehart1027

10 ай бұрын

@@theonewhocooks your doing it weong

@davehart1027

10 ай бұрын

@@theonewhocooks seriosly

All good but just ensure that the frying temperature is not too high so as to avoid killing the nutrients.

Before the introduction of processed Western foods, the Inuit thrived for millennia consuming an essentially carnivorous diet devoid of nearly all plant foods. Though the traditional Inuit dietary pattern contradicts modern nutritional dogma, studies show they had robust health and remarkably low incidences of modern diseases, including heart disease, type 2 diabetes, cancer, and osteoporosis.

Amazing video buddy. In your description it says your pan is only 20cm (following the Amazon link), but in the video it looks much bigger than this. Is it the same pan?

@Felu

10 ай бұрын

Yes, you are right I need to readjust all the links, they are old

Awsome!!

Olive oil is good for u the cple tbl spoons u use aint gonna make that much difference his idea of usin spray is great idea for those who use veg. Canola, or corn oil , great vid

where do you get the precooked rice? Haven't seen it in Rewe or Edeka.

I too enjoy holding pans normally

Woks DO work on an electric srove top as i have one that ive used for years. You have to buy the correct one.

2:12 this is eye opening

I didn’t realize just adding oil straight from the bottle was adding so much!! Looks like I’m going to get some spray cans instead 😅

Thank you for this tutorial it's great! But unfortunately, I was hoping to find recipes that are specifically designed for wok cooking, which also use a reduced amount of oil. As this style of cooking typically utilises a lot of oil in the process. This fact is not good for those on a fitness regime who may still want to experiment around wok stir-fry cooking. Do you have any tips please?

There are induction woks. Those would be perfect.

Thanks for this great video! Would you mind to tell which pan spray you're using and where you get it from? Couldn't find anything related to it in the description.

@AdroSlice

10 ай бұрын

It's Bertolli Oil Spray, no idea if that's a german thing though.

@manollobango

10 ай бұрын

@@AdroSlice Thanks for the info, I'll check that out!

great info! thanks! .... only problem is.. if I have cooking skill :(

nice one chief

I like this because I also cook with little oil, it's better!

Protein first 100%. I feel like we have the same style of cooking but each with our own flair. It’d be neat to see what we could come up with together. Let’s chat if you’d like to collab!

Great video, very helpful. Thank you.

@Felu

10 ай бұрын

Glad you enjoyed it!

a vegan version of this would be dope

This is exactly what I have been doing for 2 weeks or so now. random veggies with just a little olive oil potassium instead of salt, mirin, and soy sauce

@john_duncan

10 ай бұрын

I use bell pepper instead of tomato.

THIS video is the holy grail

Can you make a video on nothing but stir fry sauces?

Oh, deutscher Kanal. :) hätte ich nicht errate n. Danke für deine Formel

Can you do a new protein gummy that isn't milk based?

What do you use to calculate macros for the meals?

@Felu

10 ай бұрын

MyFitnessPal

@nickkelso2244

10 ай бұрын

@@Felu I’ve always found it difficult to use because there are so many options for the same product and the macros can vary greatly between options. Any tips to get consistent values?

ofc, this is the hot version of healthy salad so yeah.

Felu is that a mashed potato recipe at 00:46.

Definitely considering purchasing your cookbook, but have to wait until I have the funds. Until then, doing what I usually do and just follow the video/description. Read through the reviews, too, and the 1 star review was beyond petty. If you're American (like myself) it isn't difficult (nor expensive) to acquire a digital scale for weighing food in grams. Personally, again as an American, I prefer to weigh food in this manner, especially for baking a confections. If you're that hell bent on the difference in weighing food, don't follow anyone outside of the Continental US - they don't use the metric system... Also, chill with the negativity, folks. Seriously. And to the person who left the negative review: use logic next time. How exactly do you personally weigh food, otherwise if you don't own a scale?

Use your stir fry recipes at least once a week

What would you suggest for someone with truly aberrant appetite/satiety cues? I really hope you're able to truly read and comment... Briefly to give an idea of what I mean: some individuals (perhaps like yourself) are able to track calories/macros for the long-term without any real mental fatigue or behavioral adaptations (or perhaps maladaptions). In other words, you track calories and macros...you focus on whole-food sources, which offer great volume per calorie and thus greater fullness...and you lose bodyfat over time. You follow this for the long-term and nothing really gets wonky for your from a behavioral perspective. However, there's a sizeable % of individuals who DO have some odd behavioral maladaptions occur after prolonged periods of tracking food intake and eating greater volume choices. For me this means: 1. preoccupation with food, 2. over analysis of getting the "most bites" per calorie and planning meals to be the lowest in calories with the greatest volume, 3. absolutely inability to feel true fullness anymore, 4. absolute loss of internal hunger/satiety cues...e.g., an inability to truly autoregulate or eat intuitively without the shackles of tracking every gram that goes in my mouth. These behavioral changes occur REGARDLESS if I'm in a deficit or in a long-term period of maintenance or even slightly above. Certainly, I have become very lean for my body set point...via dexa I am hovering between 5'8" 136-141lbs 9-10% bodyfat depending my calorie consumption. I also run competitively which requires me to maintain my bodyweight and bodyfat around this area most of the year...I run between 70-90 miles per week on average. I eat right around maintenance to support my running without gaining weight. Even at 4000kcal per day I feel like I'm dieting. In fact, my eating behaviors have maladapted to the point of eating roughly 600-800kcal for the duration of the day, then running my daily miles, then consuming 3000+ calories within a 2-3 hour window at night before bed; this is all in an effort to be full enough to sleep. Again, I'm not even in a deficit. I'm absolutely certain at this point that this is a result of the shackles of simply tracking food. Just the activity of consistently tracking on a gram basis will alter your ability to eat with any degree of real instinct or normalcy. Couple this with any degree of long-term deficit and lower body fat...and you have a recipe for total disordered eating behaviors. Couple this all with making every food substitution possible to make the most volume per calorie...and good luck ever going to a normal dinner at a restaurant or a family/friends home and feeling satisfied from a "normal sized meal". I feel totally alone because no one discusses this really...and the content creators of these diet recipes and information never really come clean or open up about whether or not this is something they've dealt with as well. Either I'm 1 out of a million weirdos with this unique issue OR I'm 1 of many who just don't really discuss this.

@redzebra6688

10 ай бұрын

very good point! reading what you’ve wrote, I frankly was thinking you’re describing my very problems. thank you for bringing this up! 🩵💜

@elfmancheetoz2569

10 ай бұрын

does your sleep suffer? what about energy levels? if youre truly 9-10% body fat and not underestimating, then your 700 calories consumed, THEN burning 3000+ calories regiment before eating 3000 calories afterwards to offset the activity will almost certainly stress your body to extreme extents, since you're at the near bottom lower limits of possible body fat levels for a natural. prob sends your body into shock as a result of you constantly going in and out of a 3000 calorie deficit before binge eating 3000 calories in a short interval every night. is there no way that you're able to have a few carb/protein shakes while you run throughout the day? rather than playing catch up at the end of the day after all that activity? having like 3 500 calorie carb/protein shakes spread out during your running somehow low serotonin from the dieting likely exaggerates any latent obsessive compulsive tendencies/anxiety you have. (the food obsessions. number obsessing. food stressing. lack of food signals)

The "Open Mouth" shot to promote content has run it's course.

I love the video, but how is 100 grams of Sirloin 123 calories when the 16 grams of fat it shows is 144 calories (16 x 9 = 144)?

@Felu

10 ай бұрын

YOu are right, the fat content of the myfitnesspal entry is wrong. Didn't see that, the calories are right

felu should do some vegetarian stuff... its harder to get good flavour into the food with vegies only.

According to a lot of sources accross the web, 100g of raw skinless chicken breast have 165 calories. Why do you have 214 calories in 200g of chicken?

No wok and packaged rice... I can hear Uncle Rodger saying haiyaa. Do it the right way, not the white way. LOL!

What was after soy sauce in the list of spices? I've listened to it 5 times and can't decipher.

@Felu

10 ай бұрын

Gochujang

hmm if ur veins sticking out like that how do they dematerialize into a homogenous cushion if struck by a knife or something? i don't count calories just go by feel i like smooth fatty skin not veiny and hard it's more protective u could get injured easily i'm 6'2'' and weigh 280

You are the MF goat of youtube cooking

@Felu

10 ай бұрын

Thank you :)

Nah, the real holy grail is soup ! (seriously)

Babah! Just babah!

you can just get a small shot glass and measure you oil, spray oils are horrible for you since its in a aerosol can.

Hi Felu, wo hast Du das Cooking Spray her ?

@Felu

10 ай бұрын

Amazon

the oil tip is responsible for a lot of the 30+ kilos i've lost, tbh as is the rest of your channel

Those are each a full week's carbs for me.

portion control is the holy grail...

When I've used spray oils before they've eventually left a dark residue on my non-stick pans, which actually becomes sticky instead of non-stick! Anyone want to tell me why this happens and what I should be doing instead?

@AdroSlice

10 ай бұрын

Sounds to me like you're not cleaning your pans properly. For coated non-stick pans I recommend using a small bit of water and dish soap, and massaging that in with a soft brush or sponge.

@AdroSlice

10 ай бұрын

Okay I just did a quick search, and it seems that the extra ingredients in some cooking sprays can destroy the nonstick surface, so I guess maybe thats the problem. Not something I've personally struggled though.

@GogiRegion

10 ай бұрын

Spray oils aren’t just oil. Pam for example has soy lecithin for extra anti-stick and dimethyl silicone for anti-foaming. If you don’t clean it off well enough, it can build up.

That's so much white rice though! Can you explain how that's conducive to weight loss? I would love to eat that much white rice, personally but need to justify it :( Anyway, Liked and Subscribed!

@Felu

10 ай бұрын

I always try to eat around 200 calories worth of rice per meal. That works perfect for me to stay under my caloric needs. So you need to find a good balance for yourself. As long as you stay in a caloric deficit you can eat as much white rice as you want

@AdroSlice

10 ай бұрын

It's not really that much... from my perspectice...

There's 60g of protein in 200g of chicken breast, and the calories are 346. Source: cronometer

@Felu

10 ай бұрын

You just searched cooked chicken and not raw

You need to make sure that at least one ingredient. Adds all the essential amino acids, either in one meal or over the course of the day.

Way too many carbs. I am on maybe 15 carbs a day. So no rice, no honey, no soy sauce, no cornstarch. What can I add to this instead of these?

please read the book "why we get fat"

Calling it "stir fry" is a bit misleading, because that references a cooking style in which neither meats nor vegetables are actually browned. Meats are sometimes even covered in (sort of) marinades with starch to prevent even more of the direct heat transer from metal to meat, with the goal of keeping the outside as smooth as possible. This looks like very dry pan frying, but certainly not "stir fry", which uses much more oil.

pictured: someone discovering why asians are generally not obese

I don’t believe that Carbs are considered micronutrient.

Would be much better if white rice was omitted.

Only if you stir fry high quality, nutritious meat

quick way to ruining a nonstick pan is using spray oil

Run forest run

You're not supposed to use cooking spray on a non-stick pan :(