htone

Fantastic news and allow me to join the chorus of CONGRATULATIONS on here ! Now read up about LCHF during pregnancy - there's a LOT of info out there and perhaps you and your wife together can change some of your child's destiny... there's a lot of theorizing going on about our adult eating patterns and the way we favour carbs being as a result of our mothers who ate a lot of carbs when they were pregnant with us.... Just saying

Ok, my situation was like this - I overcooked my training to the point where it started affecting my heart, so I scaled down my training hours big time. At about the same time I was retrenched and went through a patch where I found it very difficult to get motivated. In fact, it was as if I had no purpose for a while and I completely neglected my training. In the last month and a half I have only cycled twice. Once was a road ride of about 3 hours where I thought I was going to die and then I did another 30 min session some days later on the trainer.... this from a guy that used to train 13 - 15 hours per week. As an aside, I upped my protein intake significantly by supplementing with protein powder and I kept this up throughout. I have not made any other tweaks to my diet so I am effectively still eating the same as when I was training hard, except for the additional protein. The result has been a nett weight gain of almost 6kg and my bodyfat has gone up by about 4%. Not good (but actually not so visible either). I was EXACLTY where you are now - the way you describe it is exactly how I felt. I was fighting with myself to train and then when I didn't, I was getting angry with myself over that. And then the penny dropped. I needed to stop obsessing about it because I was putting myself in the "mental overtraining" zone. I accepted that this was a necessary phase for me to get through. I have created a training plan and a training goal (nothing grand and formal, just some simple, achievable things) and I have now started executing against that. I know I have lost some fitness, but hey, that's what happens when you don't train, so I stopped killing myself about it. I will get it back and it will take a lot less time than when I initially started training. So I have put on some weight - that's what happens when you eat at a level much higher than you are expending (energy). I can drop that weight in no time. I am healthy, I have goals and I know that I will get to the other side stronger than I was before. Stop beating yourself up about not wanting to train. That happens and you need to get yourself balanced and mentally sorted before you start again. Not so easy always, but entirely achievable. Strongs.

I am not answering FOR helpmytrap, I am just answering in general. I test my BG using a blood glucose meter - In my case a Roche AccuCheck Nano - an absolutely brilliant little meter. (https://www.accu-chek.com/microsites/nano/index.html) No, I don't work for them... You prick your finger, "suck up" the droplet of blood with a special little BG "stick" that fits into the machine and about 5 seconds later you have the reading. It can store about 500 readings and in my case I went OTT and bought the Roche 360 BG analysis software, so I have a complete database of all my blood checks since I first started measuring. I download the readings from the tester to my PC where those are then nicely graphed over time. This was where I could clearly see how I all but cured my Type 2 diabetes following a LCHF eating plan ! The meters are relatively cheap, in fact if you can make contact with one of the reps from e.g. Roche they will give you one for free - they make their money off the BG sticks (which some medical aid plans pay for).

Great readings, so well "within spec". See what happens if you e.g. eat bread. Once BG goes above 5.5 you are approaching the "danger zone". Also have an HbA1c blood test done - it will give you a view of your average BG for about the last 3 months. From just looking at your numbers though, you seem to be healthy - but there was probably nothing in anything that you ate that would "test" your insulin response. Now that you can measure your BG, you can manage it - and you will soon see what your daily carb limit is by watching and getting to know those numbers !

Just a word of caution on the "traps calories" part - I have yet to experience that When you move to an LCHF way of eating, you are essentially very simply trying to restrict your carbs and fuelling yourself with fat (and a wee bit of protein). So in the bigger picture, as long as you keep your total daily carb intake to the level where it works for YOU, you can add oats, as it is a relatively low GI carb (depending on the level of processing). You can also add rice or potatoes in small quantities, but remember what you want to achieve is for your body to NOT send the "Stop the fat burning, start the fat storing" signal. In other words, you want to limit your body's insulin response to what you are eating. That's it, plain and simple. So some people can eat a bowl of oats and not enter fat storage mode (i.e. not have an insulin spike), while others (like myself with years of acquired carb intolerance) will spike insulin with anything like oats or mieliepap or similar. Beyond this, you may want to benefit from the additional weight loss benefits of being in dietary ketosis, but to achieve that you would typically want to stay below a DAILY TOTAL carb intake of 50g. Again, this varies from person to person, but that's a rough guideline. If you ingest the carbs during strenuous exercise, you may get away with a little more, as your body would typically then burn the carbs as preferential fuel and it should not add to the the cumulative carb number, but I have had days when it did - so you need to learn to understand your body's reaction to foods under specific circumstances. This is a long-term project and although you can learn a lot from what all the wise people on this thread are contributing, you will have to put yourself to the test to fully understand your own parameters. And that's the real fun part.

For the Cape Town people - I buy most of my monthly stash of organic sausage from Rudi"s. If you contact them and ask them to add you to their mailer, you will get a mail every Thursday or Friday about the specials for that weekend. I can HIGHLY recommend their produce - The "Ollie Viljoen Boerewors" is a staple in my house ! Here's the mail for this week just so you can get an idea and skim the contact details (apologies for the length but it really contains a lot of info): HI EVERYONE!! Rudi’s selection for this Saturday 06 July 2013 at the Willowbridge Slow Market, Durbanville, Stellenbosch Slow Food Market, Oude Libertas Building, Earth Fair Market, Tokai and Rudi’s Deli, Firmoral Farm, Sir Lowry Road, Gordons Bay is as follows:- (Please note that due to the large amount of e-mails that has to be sent, some will be received on Wednesdays, Thursdays and the other on Fridays) DECLARATION: Rudi’s use only selected free-range beef, tested SA pork, Karoo lamb and organic venison in our products. Production is done under strict health conditions and no Water, Gluten, MSG, Soya or chemical Preservatives are added. Only natural beef, pig and sheep casings are used and all the spices are freshly ground from the raw to avoid nut and gluten contamination. Some recipes ask for wine, brandy or rum and the sausage will be clearly labelled as such. All other additional ingredients eg cheese, garlic or fresh herbs will be reflected in the label. When venison is used the label will reflect the specie used. All the above was, is and always will be the core reason for Rudi’s Deli’s establishment in 2008. IMPORTANT: IF YOU ARE NOT GOING TO MAKE THE MARKETS BEFORE 11AM AND YOU WOULD LIKE TO BUY SOME OF THE SPECIALS, PLEASE PHONE US AND WE WILL KEEP SOME ONE SIDE FOR YOU TO COLLECT. THERE IS LIMITED STOCK OF THE SPECIALS. Our sausage can now also be ordered from and delivered by Fine Foods. See www.finefood.co.za. STELLENBOSCH MARKET ONLY: Fresh Karoo Lamb will be sold every Saturday. THIS WEEK’S SPECIALS:WILD AFRICA Eland Sausage – Springbuck, Traditional Spices (Same as Ollies) (No Garlic) Kudu - Traditional Spice and Red Wine Vinegar (No Garlic) Spinach – Pork, Spinach, Pancetta, Garlic and White Wine Dhania & Chilli – Pork, Fresh Dhania, Fresh Chilli, Lime Juice (No Garlic) Bacon & Mustard – Pork, Bacon, Caramelised Onion, Nutmeg and Dijon Mustard (No Garlic) Don Fiorenzo – Pork, Garlic Infused Red Wine, Crushed Black Pepper Rudi’s Bratwurst – Pork, Marjoram, Nutmeg, Mace and Black Pepper (No Garlic) Salsiccia Con Vino Bianco - Pork, Nutmeg, White Wine, black Pepper and Garlic CLASSIC SELECTION (WEEKLY) French Toulouse – Pork, Garlic, Herbs de Provence and white wine Ollie’s Boerewors and Winddroog – Beef, Pork “Spek”, Roasted Spice, Thyme, Red Wine Vinegar and Organic Worcester Sauce (60% beef, 40% pork). (No garlic) Argentine Chorizo – Pork, Smoked Paprika, Bay Leaves, Lemon Zest, Garlic and Brandy Sicilian Hot Italian – Pork, Fresh Chilli, Fresh Herbs, Garlic and Red wine Italian Salsiccia – Pork, Fresh Fennel, Sage, Nutmeg, Lemon Zest, Garlic and Vermouth Wine French Tarragon, Portobello Mushrooms, Dijon Mustard and Brandy, 100% Pork DRY/CURED PRODUCTS Zebra Salami – 50% Pork and Zebra, Mustard Seeds, Garlic and Rum and Smoked Salpicao Anchovy – Pork, Anchovy, Paprika, Cayenne and Black Pepper, Garlic and Smoked Spicy Kielbasa –Pork, Beef, Smoked Paprika, Chilli, Black Pepper, Marjoram, Paprika, Thyme Garlic and Smoked Rudi’sKielbasa –Pork, Beef, Smoked Paprika, Black Pepper, Marjoram, Paprika, Thyme Garlic and Smoked German Salami – 50% Pork and Beef, Mustard Seeds, Garlic and Smoked (No Fat) Spanish Chorizo – Pork, Smoked Paprika, Red Wine and Garlic SPECIALITY MEATS: Eland Sirloin and Fillet. 14 Day Dry Aged Rib-eye Steaks and Rump Pork Loin and Neck Steaks In Teriyaki Sauce with roasted Sesame Seeds. Free Range Pork Chops Cold Meat Variety Packs Canadian bacon – 0% Preservatives and Nitrate Free, Low Salt and Oak Smoked (Back) Green Bacon - 0% Preservatives and Nitrate Free, Low Salt and Unsmoked (Back) Pancetta and Guanciale If you would like to order any of the sausage for collection from the stalls, please phone Andrew (082 373 5224) for Earth Fair Market, Tokai, Willem for Stellenbosch (072 556 1701) and Wayne (082 874 9811) for Willowbridge or send us an e-mail to rudisdeli@telkomsa.net. Kind Regards Wayne Furno and Willem Viljoen Rudi’s Sausage Deli P O Box 1299 Gordons Bay 7151

Yebo.

From day 12 onwards you should be able to walk on water and then from about month 4 you should be able to levitate at will Well done. Keep going - you may go through a bit of a "dip" soon, but just push through. The real fun starts as you continue to adapt and form new muscle fibres, but that's from about month 2 - 4.

That's a lot of protein - unless you are going to supplement you may battle to get to that. Also doesn't hurt to try and get more energy from fat early on, so I would tweak that to about 65% fat and 25% protein. Or move towards those figures on a "sliding scale" basis. Let us know how this goes ?

Got this by way of a mailer from Crede Oils today if you are interested in buying flavour-free coconut oil: Dear Customers, Our new special starting today till the end of July will be on Organic Odourless coconut oil, we are offering these at the following prices: 500ml ORBD @ R 37.00 (R3.20 off per bottle) 1L ORBD @ R 50.00 (R5.30 off per bottle) For more information on these products, please visit our website at http://www.credeoils.com/products-f/food-oils/coconut-oil-organic.html or else please feel free to contact us directly. With best wishes, The Crede Oils Team Amore Burger CREDÉ NATURAL OILS Unit 3 No. 271 Main Rd Strand 7140 South Africa Tel: +27(0) 21 853 8389 Cell: +27 (0)82 926 9037 Fax: +27(0) 21 854-8856 Email: amore@credeoils.com

Oh and christinejvr (oh how I miss the original thread sometimes) there was a fair amount of discussion on how pointless it is to supplement with fibre if you get the bulk of your diet from fresh, unprocessed foods. In fact, there has been quite a bit of evidence (and my wife and I experienced the same) where adding e.g. psyllium husks as an external source of fibre caused constipation and interfered with the normal "processing" of food. Keep your food fresh and healthy as far as you can and the fibre fairytale will soon disappear

Got a nice response from the ad on The Hub, otherwise the going has been slow. But sometimes slow is good

Thirty Grams of Carbs in Two Ways April 17 8:02 in Low Carb High Fat http://www.kostdoktorn.se/wp-content/2013/04/301.jpg Both pictures contain 30 grams of carbs – a daily intake while eating moderately strict LCHF. Which would you choose? In other words: avoid the major sources of carbs (sweets, bread, pasta, rice and potatoes). Then you can enjoy plenty of other good food and still get a good effect on your weight and health. Pictures from this Swedish blog PS Really carb-sensitive people and those who want the maximum effect of LCHF can benefit from keeping the carb intake below 20 grams a day (maybe even lower). They need to be careful not to eat too much carrots, nuts or berries. Read more: LCHF for beginners

@christinejvr, count the total carbs. There's no point in counting the fibre separately. If you are aiming to e.g. stay below 100g of carbs per day, that is total carbs. I have posted a link from dietdoctor before illustrating that 100g of carbs from veggies is a LOT of veggies, but for you, just for today, I will post it again below. It is not a challenge at all. If you just cut out the junk carbs (carbage) you will actually find it quite difficult to get to 100g of carbs from veggies alone.

In my mind and experience the types of carbs do matter. I eat ANY kind of wheat, be that bread, pasta, cereal, whatever, I feel sh1te within an hour. Bread bloats me to the point where I am downright uncomfortable. So I hang my hat on two statements around this. The one is from Phinney, who says eat veggies that grow above the ground, and the other is Noakes who says if hasn't been alive until recently, then it isn't food. Stray if you have to, we all do that from time to time, but on the whole there should be no reason to have to pick the processed carbs. If you absolutely have to, pick the one that you can cover in oil - so in your example unless it was a really oily cheese, I would pick the spaghetti and add oodles of olive oil.

I could give you tips, but my tips are regarded as radical in some quarters.... I am one of those people who cannot do things on a 50/50 or sometimes even an 80/20 basis, at least not initially. So my advice has always been to cut the carbs completely, go through the detox cold-turkey and keep doing that until you can walk down the chocolate isle in the shop without flinching. Only then can you introduce carbs back in small amounts, and even then stick to small amounts of potato and rice only. Avoid wheat like the plague - if there is one thing that is my Achilles heel when it comes to carbs, it is bread. I can eat a whole loaf of freshly baked bread in one sitting, no problem. Or those tiny slices of freshly baked bread that they bring to your table in restaurants - I can ask for enough refills to feed a small African country and still eat my meal after that. You have to see carb addiction like drug addiction and understand what that addiction is going to do to you. It will cause "junky mentality" - where you will start reasoning with yourself about "just one won't hurt" or "I have already given up so much" or "I have been good for the whole week" and it is just there where the majority of us fall. Don't be fooled, it is the same thing as drug addiction, drugs just do what they do a lot quicker than carbs. Or, if you are really strong-willed like many members on this board you can of course "ease" yourself out of carbs, by eating less and less of it and by steadily cutting more and more from your diet. I am just saying that from my own experience (and that of my circle of friends) that is the part that does not work and it is the point where most often people fail and/or give up on LCHF. But listen, burnbabyburn, you have an advantage here that many of us didn't have when we started on this journey. You have a "support group" second to none. If you get stuck, if you develop cravings, if you feel that you cannot do it, just post on here - this is the ONLY thread on the Hub where people will genuinely try to assist without getting personal or sarcastic (and I say that with a certain amount of pride). Use this to your advantage. And take it step by step, day by day. You can even use this as a log or diary if you wish. Tell us that you have been successful at not eating carbs for a day. Tell us even if you failed. You may just find that motivating and who knows, there may be hundreds of others in exactly the same position as you who may learn from this and find it inspiring. Now decide that you CAN do it. Then DO it.

Depends. Some people adapt quickly. Usually 2 - 4 weeks and you should be fine. Try spacing it out through the day initially rather than chugging it all down in one go.

And here's the link to Vilhjalmur Stefansson's book "Fat of the land" http://owndoc.com/pdf/The-fat-of-the-land.pdf Well worth the read if you truly want to understand what the basis of a lot of Doc Phinney's work is and if you have any doubt about eating fat as your main source of energy.

You meant "Rabbit starvation" Sniffie : https://en.wikipedia.org/wiki/Rabbit_starvation

I take 3000mg (3 capsules) of OmegaChoice Ultraheart (no fishy aftertaste !) every day a/p recommendation from 3 different cardiologists. I don't think you can overdo Omega 3, so I would say aim for at least 2000mg per day.

Don't we all ? And it has been quite convenient to blame the sloth (he does no exercise) or gluttony (look at how fat he is) as that has taken all the attention away from the REAL cause !!! By the way, have you seen the latest moves from e.g. Coke, where they are now reacting to the worldwide outcry about high fructose corn syrup and they are going to produce lines made from PURE SUGAR again ? WTF ???

Placed an ad right here on the Hub today - never thought I would do that, but hey "Who dares wins" ! So if you know someone who knows someone... lemme know, OK ? Absolute final end of hijack, I promise.

If you watch no other online video this week, then watch this emotional pitch by Dr Peter Attia at TedMed: http://www.ted.com/talks/lang/en/peter_attia_what_if_we_re_wrong_about_diabetes.html?embed=true Goosebumps !

Just some more parting thoughts on the dairy topic: If you can get hold of a blood glucose tester, use it to determine if you have any insulin response after eating dairy. I have a response to milk, but not to butter or cream (although the carb numbers that I quoted above should explain that quite clearly). Not everyone reacts the same to milk though, some people have a high insulinogenic response while for others it has no effect. You can determine through self-experimentation which dairy products you react to. A blood glucose tester has allowed me to prove that in my own case, I react exactly the same to white bread, brown bread, low GI bread and even commercial rye bread ! In fact, if I think back to the single thing that triggered my whole journey to LCHF, it was a blood glucose reading of 14 after ingesting two slices of health bread from a mix I bought at Dischem.... So back to the dairy - check if you react to yogurt, for instance. "Proper" fermented yogurt's sugars have all been partially broken down and should not cause a heavy insulin response, but if you are looking for a source of fat amongst dairy products, yogurt should not be at the top of your shopping list !

Where do macadamias feature on your list tombeej, as that has always been touted as an allowed LCHF nut ?