My cookbook: payhip.com/b/7ubMY

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

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!

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.

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

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

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 🖤

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.

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!

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.

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.

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

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

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,

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. :)

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

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.

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.

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!

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?

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.

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.

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

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.

great video, exactly what i need. thank you!

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?

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).

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.

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

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

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

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

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.

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

Great channel and videos bro ,keep it up

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.

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

Your the king of great food my man!

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.

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

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

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!

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?

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

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?

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.

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

I too enjoy holding pans normally

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

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 😅

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

2:12 this is eye opening

There are induction woks. Those would be perfect.

Awsome!!

nice one chief

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

What do you use to calculate macros for the meals?

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

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

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.

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?

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

THIS video is the holy grail

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

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

Use your stir fry recipes at least once a week

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

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

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

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?

Great video, very helpful. Thank you.

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)?

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

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

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

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

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!

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

Hi Felu, wo hast Du das Cooking Spray her ?

Babah! Just babah!

You are the MF goat of youtube cooking

portion control is the holy grail...

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"

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

Gainz

Run forest run

Only if you stir fry high quality, nutritious meat

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?

Would be much better if white rice was omitted.

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

*protein source

Cook smarter, don't eat less 😊

Metal on non-stick pan :(