Topwine

Fantastic ! It's a great start. Now slowly wean yourself from most carbs, and see truly amazing things start to happen ...

I would very much agree with this statement, as it definitely applies to me as well.

How do you come to this conclusion of yours ? Especially the "high on balance and short on belief and opinion" part ... I'd suggest again, that you read ALL the literature out there, to really see the benefits of true keto adaption. 2.5 g/kg carbs is NOT low carb ! You will NOT keto-adapt on such a diet ... therefore experience no perceived performance benefit. The study was done wrong and possible too short in time frame as well. Why don't you do it yourself, properly , for 3 months, THEN come back and give your opinion ?

To suffer for the first 2 -3 weeks is pretty normal. your body are going to rebel ! Please share your blood tests when you get it back. The best test for insulin resistance is a GTT (glucose tolerance test) where they measure your BG levels over a period of a few hours after a meal. Then you get the graph as above. Compare with what is "Best" and you get an idea of how far down the degrading path you are.

Not sure where you read Prof Noakes recommend carbs for HI efforts. Also, it would depend on how long that effort would be to last. Also how much carbs, if true, which has not been proven yet. I believe Noakes is taking a guarded approach where he is sure people will at least listen to him, and not completely laugh him off the stage. How do you measure carb resistance though ? Or rather insulin resistance ? from the attached graphs and the author of that articles opinion, if your BG response go above 100 (5.5) you already have a problem, although it wont show in "normal" indicators of pre-diabetes or carb intolerance. But it is there, lurking. Do you know your graph? Do doctors test this ? Anyone know theirs ?

I don't think I have said cut out ALL carbs for ALL people. I still eat about 20 - 30 grams a day of carbs, sometimes up to 50 grams, but mostly in vegetables or high fibre carbs,

What is radical in trying to get your blood glucose lower with a good diet?

Yes, I am quite surprised too. The wind was pretty strong as well, so I'd like to test again on a nice early morning with no wind.

With all due respect to Prof Tim Noakes, he has reasons to say that. I, however, think its good for everyone. Read the last article I posted with the link.

I did another regular training climb on my MTB yesterday. It's a 2.1 km, 308 m elevation lungbusting climb ( avg gradient of 15% ), which I start after a warmup ride of 5km to get there. My previous best time was 22 min. This time I did it in 19 min, and my chain fell off twice !

I maintain, that to be keto-adapted is ideal and more healthy. There may be slight benefits to consuming more carbs for peak power exercises for short durations, if you want to win medals , but this comes at the cost of a lesser healthy life. Do read the article I posted today as well.

Well worth your time to read this : http://www.rajeun.net/glucose.html# I cannot overemphasize how important I think it is to keep your glucose levels low. It is the single most essential requirement of the most important anti-aging therapy: Good Nutrition. Keeping your glucose levels between normal fasting glucose levels is, in fact, the single most important anti-aging therapy you can do. It is even more important than taking growth hormone, because if you keep your glucose levels under control, it will delay the early loss of neurons and cognitive functions, and it will prevent or delay the onset of diabetes. Diabetes is the underlying cause of about 80% of all other bad diseases, including heart, cancer, kidney (kidney is at the bottom of circulatory diseases, which complicates many others, such as nervous system, brain, perhaps macular degeneration, etc.) increase of fat and loss of muscle strength.

Very nice FAQ on keto adaption and also check out the forum : http://www.reddit.com/help/faqs/keto

On doing HI weight training in keto adapted state : The notion that you can’t do high-intensity exercise without carbohydrates is simply and categorically false. Everything about this myth is false – the necessity of so-called “carb loading,” the necessity of carbs for glycogen production, the necessity of glucose to feed your brain, the necessity of carbs to “spike” insulin to drive amino acids into muscles. All of this mythology is just that. Every study I have seen that draws these conclusions is replete with methodological errors and without exception does not carry out an apples-to-apples comparison. In time, I hope to address all of these points in greater detail for folks who are interested in combining low carb eating with intense athletic performance. But for now I thought I’d demonstrate that you can flip 450 pound tires or do jumping pull-ups without eating carbohydrates. http://eatingacademy.com/nutrition/my-pet-peeve

You are either in a Keto-adapted state or not. Eating too much carbs mean you fall out of that state, and you have to start over. How much carbs do you eat then?. On what "research" or books are you basing this decision of yours on ?

I am bit confused about your "carb up" ? Where did you get that advice from and what is the rational ?

Great read. Sugar kills . Gary Taubes latest: http://neilhollandfitness.com/sugarkills.pdf

Ketogenic diet does not affect strength performance in elite artistic gymnasts. BACKGROUND: Despite the increasing use of very low carbohydrate ketogenic diets (VLCKD) in weight control and management of the metabolic syndrome there is a paucity of research about effects of VLCKD on sport performance. Ketogenic diets may be useful in sports that include weight class divisions and the aim of our study was to investigate the influence of VLCKD on explosive strength performance. METHODS: 8 athletes, elite artistic gymnasts (age 20.9 ± 5.5 yrs) were recruited. We analyzed body composition and various performance aspects (hanging straight leg raise, ground push up, parallel bar dips, pull up, squat jump, countermovement jump, 30 sec continuous jumps) before and after 30 days of a modified ketogenic diet. The diet was based on green vegetables, olive oil, fish and meat plus dishes composed of high quality protein and virtually zero carbohydrates, but which mimicked their taste, with the addition of some herbal extracts. During the VLCKD the athletes performed the normal training program. After three months the same protocol, tests were performed before and after 30 days of the athletes' usual diet (a typically western diet, WD). A one-way Anova for repeated measurements was used. RESULTS: No significant differences were detected between VLCKD and WD in all strength tests. Significant differences were found in body weight and body composition: after VLCKD there was a decrease in body weight (from 69.6 ± 7.3 Kg to 68.0 ± 7.5 Kg) and fat mass (from 5.3 ± 1.3 Kg to 3.4 ± 0.8 Kg p < 0.001) with a non-significant increase in muscle mass. CONCLUSIONS: Despite concerns of coaches and doctors about the possible detrimental effects of low carbohydrate diets on athletic performance and the well known importance of carbohydrates there are no data about VLCKD and strength performance. The undeniable and sudden effect of VLCKD on fat loss may be useful for those athletes who compete in sports based on weight class. We have demonstrated that using VLCKD for a relatively short time period (i.e. 30 days) can decrease body weight and body fat without negative effects on strength performance in high level athletes. http://www.ncbi.nlm.nih.gov/pubmed/22835211

It seems one can cut about 1.25 % of your climbing times per kg lost, provided your power output stays the same. So I should have gained about 2.5 min compared to my actual 4 min gain. Not too bad.

I continue to break personal records on this diet. Just returned from a TT training session of 27 km with about 500m of climbing into the wind mostly. Previous best 1:10 (on a afternoon windy run ) , now 1:06 . This is high intensity cycling for me and the fact that I lost 3kg in 2 months surely cannot account for all the time gained.

Nice read here : http://en.wikipedia.org/wiki/Body_mass_index#Limitations_and_shortcomings So unless you are an athlete, BMI tends to underestimate heart disease risk. However, a 2011 study that followed 60,000 participants for up to 13 years found that waist-hip ratio was a better predictor of ischaemic heart disease mortality.[28] It al so acknowledges the differences in different frame sizes, therefore the ranges of +- 10 % given.

I think you might be close with 78 kg, but only you know your body/bone type and frame. The BMI range I like . I am right in the middle of that range with my weight.

Results: 52 year old male, 182 cm Based on the Robinson formula (1983), your ideal weight is 74.1 kgs Based on the Miller formula (1983), your ideal weight is 72.6 kgs Based on the Devine formula (1974), your ideal weight is 76.8 kgs Based on the Hamwi formula (1964), your ideal weight is 79.5 kgs Based on the healthy BMI recommendation, your recommended weight is 61.3 kgs - 82.8 kgs

Off course, I am not saying being anorexic . 72 kg for 1.82 m frame is not too thin. You think so ?

I think this has a lot to do with his 15 hours / week of cycling/ gym than merely his diet ...