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Guys - what is the serving size (so how much out of 600g) and then do the costing vs eggs, biltong, nuts, cheese.
Secondly, what are the ingredients? Anything powdery must have something binding it -doubt it is coconut/almond flour or psyllium husks?
Thirdly, do you need to up your protein - be careful - too much protein has the same effect as carbs (insulin spike and fat storage). Are you sure you dont need to up your fat (you vegan??)?
I'm with you on this. I can eat a kg of fat for breakfast and Ill be hungry by 9 a.m. This morning at 8.30 I had 2 egg omelet with tomato, cheddar cheese and some left over roast beef. By 9.30 I was gnawing on the edge of my desk.
Guys - then you are not eating enough at meal time... EAT MORE!! Have a 3 egg omelette and fill it more... try and be full (not stuffed though). I swear - keep boiled eggs ready to go. Smash 2 and you will be sorted.
PS : the small peanuts & raisins have 14g carbs for that little bag - I was desperate yesterday (didnt have eggs or droewors available in my car). Ate them and THEN read the packet. Wanted to freak because now no wine!!!!
OK, so the rule of thumb really is to eat when you are hungry... so why eat before 11??
The only problem I can see with that is the practicality... being at work etc etc.
I prefer to skip breakfast if I am not hungry and eat properly when I am. I really battle to eat when I am not hungry yet. Sometimes I am hungry at 11, sometimes only at 2... see it as a way of intermittent fasting. If you are not hungry, your body doesn't need food.
Packed lunch/breakfast?? Boiled eggs, bacon, etc etc.
I agree with the snacking - if I don't eat properly I can go all day on snacks. Makes me miserable - not hungry but not full. Confusion reigns with snacking
It's sounds silly. I know. But your best bet is water, tea, coffee. Add some lemon to the water if you must.
The only way to break the addiction is to break it. After a month of no sugar, you actually won't like the taste anymore..... Or at least I don't. I miss what I used to like, but it doesn't taste the same anymore.
I have to agree here - it took me 2 years to break my addiction to sugar - either sugar/sweetener in my coffee and sweet drinks. Every now and then I feel like a Sprite Zero - have it and hate it. Regarding replacement - if you cramping, drink a stock cube. Other than that, just stick to eating the fats hey!!
WELL DONE ON THE GREAT WEIGHT LOSS SO FAR - am sure you are feeling better.
water intensive crop...
OK guys, potato prices should DEFINITELY not be an issue! On the other veggie side - shop wisely. It is hard and veggies are expensive, but I milk every loyalty program I can for the benefits :-)
Remember, eggs are nature's wonder food. Eat lots of eggs - they fill you up and are honestly one of the most nutritious foods out there.
I agree - cheaper cuts of meet are great - cook oxtail (R79.99/kg), whole chickens are on special at Woolies at the moment. Lamb is out of kilter unfortunately, but pork is still relatively decently priced.
Nuts etc - just don't eat them - its not necessary - I agree - the expensive things are a choice (but hell I miss my avo!!)
Anyone notice the soaring prices of nuts? Used to be able to get a mixed 1kg bag at Dischem for less than R150, then it went up to R180 and now over R200!
Flip ja!!!! Freaks me out - but on the other hand, helps me not eat them. I would really like to eat 5 Macadamia's at a time as opposed to the full pkt but I don't... so, I am better off not buying anyway :-)
And nuts!
What should I eat on long rides? Is biltong OK?
Add some fat : droewors works for me too
Wow, what a lot of info.
Been banting now for 8 weeks or so. Feel really great although I believe I have dropped carbs to low too quickly so playing a bit with maybe taking 70-100 g per day and not below 50 where I was. I started hitting walls on my bike and it has not happened before.
Question: Where can I find a fat bomb recipe? Used to have 1 where you mix it and freeze it in an ice cube bag. I lost the recipe, would like to use it as an alternative to gels if anyone has such a recipe.
Thanks
Hitting the wall is unfortunately a part of the adaptation process from burning glycogen to burning fat! But I can PROMISE you - it is TEMPORARY. See it through - it may take 12 weeks to feel better, but it WILL be worth it. I took slightly longer than 12 weeks (maybe because I am a girl #typicalchic), but it is worth it. What I did find though, was that when I increased carbs and then went back down to under 50g, I went through the carb thing again... if you are planning races, doing what you are doing is probably the right thing, but if you have time to take yourself through the process, it may be worth seeing this phase through on your <50g.
There are some GREAT fat bomb recipes on the net, maybe google? The alternative is to take a few pieces of droewors with you for energy? Works really well for me. I also like cheese, but it tends to melt on a warm day.
If you are experiencing cramping, remember that a stock cube in water does wonders.
Is this how it feels to be on LCHF!? Okay, only a week and a bit in, but I've been limiting carbs to between 20 and 30g each day and super sizing the fat and protein, and today even though myfitnesspal is bitching at me cos I "haven't eaten enough" I am absolutely satisfied.
Brekkie was 2 eggs, avo, bacon, sautéed mushrooms. Lunch was 2 salami sticks and dinner 200g steak and some creamed spinach.
Just had a 45min fast-ish walk with the pup (ribs still won't let me run) and yet I'm completely satiated...
LOVING IT!! That is EXACTLY what you want... #happyforyou
Well done! And salt!
HANG IN HERE - it WILL BE WORTH IT. Yes, add salt - this will help the symptoms. Most effective way is to put a stock cube in boiling water and drink it (Curry beef is delicious).
Why?? The processed junk you are no longer eating had lots of salt in and now you are not getting any of that in. Your body needs it (contrary to the high BP theories - which by the way aren't true).
If you road a slow DC eg. over 6 hours your opinion is useless. You are all idiots believing the marketing hype.
You know what Marius, you are clearly such a hot shot cyclist and must probably have come close to winning DC... why are you even then on this thread? Its clear you need no assistance from us idiots.
Good luck with your attitude mate - its really is going to stand you in good stead (not)
What I am learning at a rapid pace (ok, 2 years, maybe not so rapid), is that we NEED so much less to train and race on than what the sports nutrition companies say we do. I mean, think about it - 1 GU every 45 minutes? No wonder I vomit my lungs out at the end of ultra distance races ;(. Think of ALL the money we spend on various "nutrition" drink for pre-training, during training, after training. Then all the things we buy to race with (oh and you train on race food for weeks before to test too). Its like pharmaceuticals - it's BIG BUSINESS.
All we need to do, and it's this simple - eat real food. It sounds too good to be true and it's a huge learning curve.
think its an awesome idea, good luck
Cool - and good luck!!
Not sure if 4 months is enough time ... but go read this blog: http://mikewoolnough.blogspot.co.za/
The guy is on Banting, and doing all sorts of ultra-distance events (Freedom Challenge, Dash 2 Durban, and currently preparing for Munga). He often writes about eating strategies on these type of events.
Hi - there are a number of things I see here.
Firstly,if you have only been "off track" for 2 months, you will quickly become fat-adapted again, so I dont think Banting in prep for Ironman should not be an issue. With respect, if you are only deciding to do it now, you arent planning on winning the thing, so you will adapt in time.
Secondly, and more concerning (to me) though, is you say "To get myself on track I want to enter for Ironman next year" - if you are entering Ironman in an effort to force you to train in an effort to lose weight - you are making a mistake. THE MOST IMPORTANT thing for achieving and MAINTAINING weight-loss is what you eat. You should not have to exercise at ALL in order to maintain your weight at a healthy level. Of course exercise is important and its what keeps us in shape and toned, but you CANNOT OUTRUN (OUTTRAIN) a bad diet...
Just a thought...
Been banting for 3 months, as mentioned there was a drop in performance in the first month but im back to normal performance again without complete body exhaustion after every ride, weight has dropped, lost fat and increased lean muscle. those weekend binges can help in the race but take approximately 3 days to work off so back to square one....one step forward two steps back.
The mct oil is a better fuel source than glucose...its expensive(although cheaper than gels) but its an immediate energy source which is what many people are missing in their LCHF diets...if you not going for podium finishes then whats the point of pushing till bonking...start a little slower...all the glucose fueled junkies will start showing fatigue midway through the race and thats when you pass them by. your performance will get better...give your body time to adapt....its worth the end result. good luck
I have to agree with this post from Van Zyl... If you add carbs, be they simple or complex, you are taking a step or 2 backwards. This would be close to a cheat day, which Dr Eric Westman explained can stall weight loss up to 2 weeks 
. Rather take extra time, get FULLY fat adapted and only race on fat and water. 3 months hasn't been long when you are looking at changing a (possibly) lifetime of bad habits...
If you HAVE to increase carbs - more veg and sweet potato... That would be the best of a bad bunch
Hi guys.
I'm new to the banting wagon. I really do enjoy the way of eating but also struggle a LOT on the bike feeling powerless with a high heart rate. I found this on bicycling's website bicycling.co.za when I searched banting on there.
It is part 4
http://www.bicycling.co.za/podcasts/climb-like-boss/
It also refers to the way team Sky use banting in a way.
I have experienced HORRIFIC carb flu 2x. Once when I started Banting and 2 years later when I made another cut. What took the longest each time was the adaptation from using glycogen for muscle energy to using fat for muscle energy. It took me 8 weeks both times. This adaptation phase is probably what you are going through - feeling like death warmed up ! If so, 8 weeks should be the max - hang in - it's worth it.
Someone made a comment about a "sin day". I am learning NOT TO DO IT - not worth it. Then, the final nail in the coffin was when I attended a LCHF Summit last week. Dr Eric Westman says that a cheat/sin day can set you back between 3 days and two weeks.
Neeeee wat -
Very interesting thread. Been on LCHF for 3 months and lost 14 kgs to date. Super stoked and gradually increasing my distances and intensities. Enjoying th freedom of 60km rides with only water. Climbing speeds are getting better too!! Will be starting with USN Cramps and Power tabs to aid with higher intensity rides to restore electrolyte levels. Anyone tried this product?
I have been asking a lot about the cramps, as I have never cramped before but do a lot now on #LCHF. 1 stock cube dissolved in boiling water / day is excellent with a high quality magnesium supplement. We cramp because we don't get all the salt from processed foods. Normal (but inconvenient) side effect
At your age your body is going to change. Drastically. When I matriculated I was weighing 79 kgs mid year. Training was in the region of 20 hours per week (rowing). A year later I was 93kgs and still under 10percent body fat.
And with the amount of training you're doing your food intake will have little effect on your weight. How tall are you?
Another thing I understand from LCHF (limited knowledge here though) is that you actually eat alot more calories than your body takes on. Ie your body finds a comfort zone and if you eat 5000 calories and it only needs 4000, then a large majority passes through. But your body takes on enough to stay comfortable. My feeling is that if you want to push your body into an "uncomfortably low" body composition then LCHF may need to be paired with calorie limitation.
I could be completely wrong though.
Regarding calories : LCHF proponents say that you can eat as much as you like of anything (within our food lists of course).
However, I think this depends from person to person and how disciplined you are or how well your head knows your body. Because I don't know when to stop or when i am actually full (eg 10 macadamia nuts instead of a packet!!! or a bowl of yoghurt with macadamia nut butter and NOT the whole 1kg tub), I still have to track what I eat (Myfitnesspal). Having said that, I am very seldom hungry. But when I am hungry - I still need a guide as to how much I should be eating
Also remember, you cannot maintain or lose weight if you are eating more than you are expending... that will always remain true. I find it helpful to work out my BMR and then track my exercise. This way I know when to create a deficit or consume what I expend... not as complicated as it sounds.
So, flew from PE to JHB on Friday. Didn't manage to eat as well as I always do when away and carbs sky high. Wine, albeit just a glass or 2, every night for 3 nights in a row. Too little water.
Result? Constipated, headaches, woozy head, fat tummy, dimpled thighs (ok maybe that's in my head)... But all round feeling like absolute hell.
Moral of the story : not worth giving in even for 2 days.
So irritated
You will DEFINITELY pick the weight back up. And quickly. LCHF is about the long term health effects, it's not a fad diet.Hey
I don't know too much about this topic, i have gone LCHF previously, but i stopped due to a drop in my racing and training performance.
I'm struggling to get down to 64kg (6% BF) , i'm on 68kg (maybe more) and need some help to get there.
My question is - Is it possible to use the LCHF lifestyle for a period of time ( lets say 8 weeks ) Then return to a normal balanced diet ? Will the weight automatically return ?
Note - I race once to twice a week, training between 16-26hours a week right now, and would probably want to avoid changing my on the bike nutrition and pre race nutrition.
Thanks
LCHF will, in the long run, help you train and race better, but to get your muscles and body fat adapted, you will first take a dip in performance. Your muscles need to rid themselves of glycogen stores and your body will adapt to burning fat for fuel. It takes 4-8 weeks.
If you are currently in racing season, don't go very low carb now, just cut out the rubbish. The hours you are spending at high intensity is hectic and carb flu will hit you hard.
Surely you will ease off a little in winter - then go hard and cut the carbs as low as you can. Your weight will drop like a stone and you will be leaner (low BF) than before. By the new season you will be totally fat adapted. The best of the whole thing : eating rich, divine foods with relish. It is so easy you will wonder why you didn't do it years ago.
GOOD LUCK
Been stable in my weight the past two weeks. Not sleeping well at all. Not getting on the bike at all.
Craving carbs and chocolate big time. Forgot most of my food at home today. And dog tired. Having trouble staying awake. But will have to push on and see if I can stay awake. (think I am doing the grave yard schedule again)
How long have you been Banting?? Sounds like you have a severe case of carb flu... if you haven't been through this before, its simply withdrawals from carbs and sugars. EAT FAT... dont worry about how much you are eating while you get through this. It does pass. If you arent eating enough and are hungry you will crumble and eat the carbs. It takes a week or 2 to get through. Then, when you get back on the bike, you still need to give yourself some time to get fat-adapted (muscles not looking for glucose to burn to give you energy)... here you might experience tiredness and heavy legs... HANG IN THERE - it is more than worth it
You guys HAVE to read this ... Smacks of plagiarism (well, there's ZERO new evidence or even showing that they are even interested in trying to analyze new evidence). Ok, if plagiarism is a bit harsh, let's go with laziness ...
http://www.abc.net.au/catalyst/extras/low%20carb/Statement%20from%20Diabetes%20Australia.pdf
LCHF - Low Carb High Fat Diet Ver 2
in Training, Health & Nutrition
Posted
Looking for a LCHF experienced medical professional to consult with and help analyze bloods done 2 weeks ago. LCHF for 5 years with an 80% shift to carnivore over last 8 months.
Any ideas? I am in PE so will probably need to consult via telephone & email & Skype. If Cape Town or JHB based will go there if needed.