DaleE

Me

It does do it by grams - either click on the home button (bottom left corner). or from the diary screen, click the black Nutrition box - you then see a pie chart. In the top right corner of this screen is a small icon with 4 lines and dots. click this to see the nutrients listed.

If you want to increase oils, try some of the following: coconut oil in coffee or dessert or whatever olive oil in salad ... or if battling with constipation I simply take it medicinally ... 2 tablespoons in the morning and 2 more at lunch time. be carefull with neat olive oil, it is an acquired taste. Look for one with a mild flavour. I like Vesuvius (woolworths) or the local one that comes in a yellow tin - I forget the brand name but it's available from woolworths and PnP. Avo and macadamia oils are both mild enough to add to most foods. Cook with butter Also try making coconut chocolate bombs (coconut oil, nomu powder, macadamia nuts blended together then frozen)- search this thread for recipe.

For me constipation is cased by 2 things: 1. too much protein ... I loooove biltong, bacon, eggs, etc but too much is a problem. 2. too much 'high density' foods. things like macadamia nuts that provide loads of calories in a small volume. Answer is usually increase veggies / salad / water / oils - particularly olive oil seems to be the best 'cure".

doubt it. What these guys are finding is what some folk have been saying for a while now ... everyone is different, some can handle more dairy, some can handle more alcohol, some can handle more carbs ... find your own limits and go from there. Unfortunately Noakes (and every other nutritionalist in the world) is trying to develop a generic diet for the whole population. Not possible IMHO.

Yes, quite possible, but does get a little boring after a month or 2 with zero dairy.

Unlike Grondpad, I have reduced eating to 2 meals a day (not suggesting his approach is wrong!). looks like this. Work day: Breakfast (after morning exercise): coffee with cream Lunch(1-2pm): Salad with olive oil (2-3 tablespoons) and either avo or tinned fish of some sort or biltong shavings. The protein is a condiment - salad makes up the bulk of the meal. pre-packed salad from woolworths is hassle free but expensive option. Dinner (6-7pm): cooked meal with main protein portion and veggies or salad. red wine. I try not to snack between lunch and dinner, but macadamias & fatty biltong are good if peckish. Weekend:Longer bike ride / exercise so only home around 10.Breakfast: Coffee, cream and cooked breakfast (eggs, bacon, spinach, tomato, omelette, etc)Lunch / dinner: I generally only eat either lunch or dinner but love cooking so will often entertain over the weekends and that ends up being a big meal. I found that my eating habits took a real change for the better when I realised that each meal does not have to be a gastronomic delight ... weekday food is fuel, view it as such.

Not just you. I find travelling is the most disruptive - out of routine, sometimes difficult to find good nutrition, etc. Remember that you always need to look at things over time - trying to manage diet/exercise/health daily is very hard, but rather look at these things over a week long period. in other words, if looking at calories consumed, look at weekly average; with weight, compare today to last tuesday (not yesterday); with exercise, look at weekly time/distance/intensity. Try not to stress about a wobbly day or two.

You can try a little experiment to see if more fat would help .... With/before/just after each meal, drink 20-25ml of olive oil. Yup, drink it ... like it's medicine. I know the taste takes some getting used to - there are 'low flavour' ones on the market. I like Vesuvius, available from woolworths. Try this for 4-5 days. If that solves the hunger pangs, then you know your issue is fat. Macadamia's are a great filling snack but calorie dense to not great for weight loss. As an aside, and without knowing what your goals are, there is a lot of protein and dairy in your diet. This can have an effect on blood glucose levels causing those cravings you refer to. I would first try the olive oil trick and if that does not work, look to reduce the dairy content a bit.

Options ... http://authoritynutr...-bread-recipes/ lchf bread.pdf

Hi b-unit, My thoughts when evaluating foods go like this: 1. do the ingredients look like they are good for me? 2. is it low carb? So, yes I class your products as lo-carb ... not high fat though ... might have to mix some real cream in with the mousse On the "is it good for me?" I have to be honest and say there are too many preservatives / stabilisers / hydrogenated thingies for my liking - I would not partake. But that is a very personal thing. Is there a market - hell yes, I think you will sell loads! Best of luck.

Tracy, This is one of those "fools rush in ...." type topics and there are some very vociferous folk who have ideas about calories and counting them ... but I'll rush in anyway "So, do you on a daily basis take your BMR + exercise values to get full calorie needs" Yes, that's what I do, but important to look at calorie intake /expenditure over a week or so - don't try doing this on a daily basis especially when your training load increases. I find I'm never hungry the day of a big ride but often hunger kicks in a day or 2 later so I may have a deficit on Monday but 'over eat' on Tuesday or Wednesday. Also remember a few caveats: 1. a calorie from fat is not the same as a calorie from carb is not the same as a calorie from protein. Good Calories Bad Calories by Gary Taubes is a little light reading to help you get a grip on this 2. calories have a context in terms of time. e.g. protein/carbs/fat in the morning does different things than protein/carbs/fat at night or after exercise. 3. calories have a context in terms of what is eaten with them. Lastly, if you have a hour, suggest you listen to podcast by Mark Sisson on "calories in calories out". Primal Blueprint podcast episode 6

"safe to presume" .... nope. You cannot infer any HDL value from a total cholesterol number. Vitality would have measured HDL and LDL. Ask them for the values. Yes, low HDL is bad. >1,3 is target range. >2 and you get a gold star

Hi Tracy, IF the doc is making that comment based on a total (serum)cholesterol value only ... run a mile ... go find a real doctor. Seriously, total cholesterol is at VERY best an indicator to start looking at other stuff only - that's all it is. Making decisions based on this number madness - it's 50 year old technology. The topic is far too large to handle in real detail here - LD, HDL, non-HDL, ApoA1, ApoB, Triglycerides, CRP, HbA1c, etc, etc are all factors to look at if you're worried about heart health and certainly need to be looked at before considering statins. Suggest you have a look at "Cholesterol Clarity" book by Westman and Moore for starters. Then go find a real doc or cardiologist. Lastly, as someone already said .... 5 weeks in is still part of adaptation and weight loss can increase LDL in particular. If it was me, I'd wait till weight loss is finished and consistently low carb for 3 months, then have a look at a cholesterol if you want to. BUT - I'm not a doctor, so don't take my word for it - do some research.

Contact Daneel at genucan.sa@googlemail.com

Tried these last week - replaced coco powder with Nomu Skinny - left out the sweetener (nomu is sweet enough) - almond butter is ok, but will try next time with Macadamia butter. the almond is a bit bland. These are like ice cream - melt when warm, so no good for your lunchbox

If you have familial hypercholesterolemia then investigate, otherwise ignore. I do love the double standards .. Dalby says Noakes has no controlled study, but then quotes the experience of ONE patient "He said one of his patients’ blood cholesterol level more than doubled when she switched from her statins (medication) to the high-fat diet. Useful resource for understanding cholesterol is "cholesterol clarity" book by Westman & Moore. Also understand that cholesterol does not cause heart failure / disease ... lipoproteins are the cause. We only look at cholesterol because it is an (old, inaccurate) proxy for cholesterol measurement.

Welcome to the madhouse It's always hard to "diagnose" these problem from a distance, but my thoughts are like this: You are in that difficult phase where your body is totally confused .... it is no longer getting the carb fuel it was used to and has not learned to burn the fat properly - you're in metabolic no-mans land! Noake's book is lekker with good recipes, but if you're eating 3 meals a day from it, that's a hell of a lot of energy dense food and I'm not surprised you're gaining weight. Aslo, I don't agree with Noakes that you can "eat as much as you want and still loose weight". That may be try for some folk, but not everyone (not me!). Conversely, Im not suggesting you go on a low calorie diet ... be sensible about portion control and learn to listen to your hunter signals (NOT an easy thing to do). One of the benefits of a hi fat diet is that the meals are satiating, so there is a natural tendency to eat less ... BUT, until you are fat adapted (another week or so), that benefit may not kick in. For me constipation is almost always caused by two things: 1. too much protein.This one is hard to really measure without counting calories, but a good rule of thumb is 2-3 portions of protein a day each about the size of your palm. 2. too little salad / leafy UNCOOKED greens. Salad is the thing! or steamed veggies (don't boil the buggers, it takes the nutrients right out of them). Add olive oil, parmesan, avo and blue cheese to the salad and you're good to go. If I was you I'd do the following. - throw away the scale (at least for another 2 weeks). that thing measures total weight not fat:muscle percentages or blood sugar or lipid profiles or any of the other meaningful measures. - take your waist measurement, and measure it every week. for us >40's that's the best outward measure of health. - you're 1 week in, so don't give up now .. that just sets you back by a week - cut back on the protein intake to just 2 meals a day. - reduce the amount of coconut oil ... it s a great energy source, but your body can't use it yet. Also stay away from bullet proof coffee style drinks. Eat your calories, don't drink them. - give some thought to this approach. http://www.nutritionj.com/content/7/1/30 Don't be confused by the work "ketogenic", this diet is not ketogenic for everyone, but I now know 9 people who have tried it and they have all benefitted in terms of kick starting weight loss. - keep a food diary. not accurate to the last gram, but make sure you capture everything you eat. This will help you later if you need to tweak the diet or go see a dietician, etc - hang in there. this is the difficult period, I promise it does get easier

As you mention, everyone is different, and I will not knock your eating type if to works for you. Just remember not to confuse the three issues of FIT, HEALTHY and LEAN. these are three separate conditions that may or may not overlap. We naturally assume that people who are lean or fit are healthy, but that is a mistake. Fitness is easy to measure (race times), BMI may be a good measure for Fat/Lean but measuring health starts to require measurements that many folk are not aware of or comfortable with (blood tests, etc). Just to put some of this in context, some years ago I followed a strict low fat hi carb diet, rode a 3:07 argus and was busy training for Epic, had a body fat % of 15% ... fit? yes! Lean, yes! .... so why did I have a heart attack?? healthy, no! And before you start thinking that my case is special, I suggest you go have a listen to a recent podcast by Mark Sisson where he rattles off the names of far greater athletes than me who have had health issues (Episode 29 of Primal Blueprint Podcast). This style of eating / diet / lifestyle is not about weight loss. Its not about athletic perfection. It's about health and giving those of us who are carb intolerant a quality of life that cannot be matched on a high carb diet.

Shew, hard to guess without knowing more, but my initial guess would be that you might not be eating enough - seems to be a common problem with ladies especially when getting serious about a diet. I would up the fat intake (choose any fat source you like) and see if that make a difference. I seem to remember that you are trying to loose a kg or 2, but you need to look at the bigger picture here - eat a bit more now so you feel better and can train better. I'm not suggesting another 2000 calories per day, just increase it by 500 calories and see if it makes a difference. Other options are to take care of your sodium, magnesium & potassium intakes - preferably by food not supplements. Lastly, had been mentioned before ... watch the protein intake, too much will kick you out of ketosis quick as a flash (1g protein per kg of LEAN body weight per day is a good start) ... and when looking at carbs, don't fall into the trap of subtracting finer carbs from others to get net carbs ... for ketosis, carbs are carbs!

Kindle version http://www.amazon.com/Keto-Clarity-Definitive-Benefits-Low-Carb-ebook/dp/B00MEX9B4C/?_encoding=UTF8&camp=1789&creative=9325&linkCode=ur2&tag=livilavidalow-20&linkId=Z73JLKXQPQ47LVMU

I use nuts for anything more than 5 hrs, just because water get boring and sometimes I feel a bit peckish. But, no, I don't believe it's necessary for fuelling.

For those looking for a simple Keto explanation. Read it yesterday and think it is a good summary of the current state of thinking in the lchf community. Also give practical advice on achieving ketosis. Available at amazon, ibooks, etc http://www.amazon.com/Keto-Clarity-Jimmy-Moore/dp/1628600071/?_encoding=UTF8&camp=1789&creative=9325&linkCode=ur2&tag=livilavidalow-20

It depends if your aim is to be in ketosis, or just simply lchf. If you're trying to achieve ketosis for prolonged periods, then a day off will set you back 36-72 hrs. If simply following a "noakes style" lchf plan, then a day off won't make any difference with the exception of the sugar cravings Dave mentioned

+1