Mongolian Beef is Whats For Dinner!
Beef is what’s for dinner! Its time to trim all that fat so lets go! Read below for a little tip on how to cut fat for the final days coming up!
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A LITTLE HELP ON CUTTING FAT!
Its CUT time… time to really focus on cutting down the fat and water to get that final weight as low as (healthily) possible! Any lower than 1g of protein won’t be enough to maintain muscle mass since the body will prioritize repair/renewing of organs and normal bodily functions. This really only leaves fat and carbs to take from during cutting time. It almost doesn’t matter since long-term studies comparing weight loss between low-fat or low-carb diets show similar weight loss results and ultimately boils down to what the participants could sustain over a long period of time to maintain a consistent deficit. For final weigh-in purposes, the lower-fat diets tend to be better than the lower-carb counterparts since muscular effort relies on glycolysis (breakdown of glycogen) for energy being the more efficient mechanism compared to fat. Another benefit to a lower-fat diet is that the reduction in fat will more easily generate a caloric deficit since fatty foods are very dense for a small amount of food (9kcals per gram). The participant will sometimes not even perceive that there is a deficit since the volume of food they are eating daily remains relatively unchanged. From a health perspective, you can cut down to as little as 0.3g/lb of fat however I would strongly recommend against going so low for athletes since they have higher demands than most of the general population. Fats are needed to maintain proper bodily functions and hormone levels. If you find yourself getting close to the 0.3g/lb ratio but still need to lose a few pounds I would advise starting to decrease carbohydrate intake to continue the weight loss. Starting to restrict carbs in the later phases of a cut should coincide nicely with the start of a taper for weigh in. As the overall volume is decreasing to allow for recovery an athlete will actually need less calories since the training is regressing slightly. Its different for everyone, and we highly advise talking with your trainer or wellness coach to help determine the best ways for you to get the best weigh-in results you can!
SO, having said that… the meal for this week is high protein and light carb to maintain a nice balance for your weigh-in! 🙂
Per serving: 303 calories, 13 g fat (3 g sat), 26 g protein, 20 g carb, 670 mg sodium, 11 g sugars, 1 g fiber
INGREDIENTS
1 lb flank steak thinly sliced against the grain
2 Tbsp cornstarch
2-4 Tbsp canola oil
1 yellow onion sliced
2 green onions chopped, green and white parts separated
4 garlic cloves chopped
1- inch ginger chopped
¼ c. low sodium soy sauce
¼ c. water
1 Tbsp hoisin sauce
3 Tbsp brown sugar
Salt to taste
DIRECTIONS
1. Cover the flank steak with cornstarch, making sure each piece is covered. Set aside.
2. Heat the canola oil in a large skillet over medium-high heat. Once the oil is hot, add the flank steak to the frying pan in a single layer, making sure that the pieces are not touching. Cook for 1-2 minutes per side until each side is browned. Cook in batches until all the flank steak is cooked. Set aside.
3. Add sliced yellow onion, whites of green onions, garlic, and ginger to the skillet and stir fry for about 3 minutes, until the onions are slightly softened but still have a little crunch. Add soy sauce, water, hoisin sauce, and brown sugar and stir. Add steak back to the pan along with the green parts of the onions.
4. Remove from heat and serve.
