LCHF - Low Carb High Fat Diet Ver 2

[Nancy Drew]

Thanks for the advice. I have a lot to learn because I haven't done the research properly, I'm sort of 'winging' it

 

I'll try upping the fat and salt for a bit, but I also have a constant thirst, despite drinking loads of water. I'm thinking the increased salt might make me more thirsty than I've become?

 

ps Is a bit of xylitol in my coffee ok? (1tsp)

 

I love my coffee, but can't get used to it being unsweetened.

[Sniffie]

Thanks for the advice. I have a lot to learn because I haven't done the research properly, I'm sort of 'winging' it

 

I'll try upping the fat and salt for a bit, but I also have a constant thirst, despite drinking loads of water. I'm thinking the increased salt might make me more thirsty than I've become?

 

ps Is a bit of xylitol in my coffee ok? (1tsp)

 

I love my coffee, but can't get used to it being unsweetened.

I would stay away from any kind of sweeteners, artificial or natural during induction to LCHF. Give yourself a week without any sweetener in the coffee and you will not miss it after that. Learn to really enjoy your cuppa, savour the aroma and enjoy the creamy velvet of a real cream topping. I do not drink a lot of coffee, on average maybe 2 mugs per day, but I really spoil myself by buying good quality coffee and experimenting with different coffees from all over the world. Have you tried the bulletproof coffee yet?

[DaleE]

hi guys, i am doing a stage race and would like to know how you keep up the diet while at these events. what do you take with you to supplement the high fat ... protein bars are loaded with carbs as well.

 

The following worked for me (2 x Sani, 1 W2W, 1 J2c)

I take with me:

- 100g macadamia nuts per day. take on the bike and munch as you go. That's all I take on the bike, water and nuts. maybe a little <50g biltong for the >5hr days

- 1 avo per day for breakfast. breakfast at stage races is usually carb filled, so an avo and coffee sorts me out for the day.

- olive oil. enough for 50ml per day. drink neat or over food.

 

In terms of food, there is always enough protein and lots of salads at stage races.

 

What not to eat:

- anything from the water tables ... far to many sugary carb thingies there

- any sort of bar ... hi-protein, low carb, lo-taste, hi-anything .... it's all crap (imho!!)

Edited October 7, 2013 by DaleE

[Karl Beaton]

The following worked for me (2 x Sani, 1 W2W, 1 J2c)

I take with me:

- 100g macadamia nuts per day. take on the bike and munch as you go. That's all I take on the bike, water and nuts. maybe a little <50g biltong for the >5hr days

- 1 avo per day for breakfast. breakfast at stage races is usually carb filled, so an avo and coffee sorts me out for the day.

- olive oil. enough for 50ml per day. drink neat or over food.

 

In terms of food, there is always enough protein and lots of salads at stage races.

 

What not to eat:

- anything from the water tables ... far to many sugary carb thingies there

- any sort of bar ... hi-protein, low carb, lo-taste, hi-anything .... it's all crap (imho!!)

 

thx Dale .. much apprecaited

[davetapson]

thx Dale .. much apprecaited

 

+1

 

Do you just drop the nuts and 'tong in a pocket and call it done or do you carry them in some kind of container?

[DaleE]

Do you just drop the nuts and 'tong in a pocket and call it done or do you carry them in some kind of container?

 

Actually I just throw them loose in the pocket on the back of my cycling jersey .... easier to get to. I find packets are a pain in that you have to fiddle with the things while riding ... invariably half the food ends up on the road and the packet in my mouth

 

Obviously rain or very muddy rides require a packet of sorts.

[DaleE]

Wow my wife will love you for this and for the free advertising on themomix. She sells them. They are available locally and have a whole ecosystem set up around them.

 

Oooops!! it wasn't supposed to sound like free advertising ... but this thing has honestly resulted in a step change in the way we eat, so I thought I'd share in case others have the similar requirements.

[No Name]

I'm loving the fact that my blood pressure is not dropping. Love love love it! This has really changed my life.

[htone]

Here are a few tidbits from the internet.

 

Cholesterol readings after four years on strict LCHF (from dietdoctor):

 

http://www.dietdoctor.com/great-cholesterol-numbers-4-years-ultra-strict-lchf-diet

[htone]

Health benefits of coconut oil vs other oils (from positivemed):

 

http://positivemed.com/2013/07/08/health-benefits-of-coconut-oil-vs-other-oils/

[jcza]

Still following the thread even if I am more Paleo these days. I have added some veg for carbs pre-race but otherwise it is carbs < 50g per day.

 

Saw again this past weekend how difficult it is at stage races during 3 Towers. Carbs everywhere but to race one must eat so I tucked in.

 

What I have found is that I don't need to eat on rides and take in even less liquid than before. This includes races up to 6 hours. The LCHF way and training with water only certainly has benefits. I'm also convinced that training at lower intensity (lower HR) as mentioned by Dave helps convert the body to a fat burning machine. At high intensity I'm not convinced but I'll keep lurking and learning.

[htone]

Still following the thread even if I am more Paleo these days. I have added some veg for carbs pre-race but otherwise it is carbs < 50g per day.

 

Saw again this past weekend how difficult it is at stage races during 3 Towers. Carbs everywhere but to race one must eat so I tucked in.

 

What I have found is that I don't need to eat on rides and take in even less liquid than before. This includes races up to 6 hours. The LCHF way and training with water only certainly has benefits. I'm also convinced that training at lower intensity (lower HR) as mentioned by Dave helps convert the body to a fat burning machine. At high intensity I'm not convinced but I'll keep lurking and learning.

 

jcza - question - have you remained weight stable on Paleo ?

[jcza]

jcza - question - have you remained weight stable on Paleo ?

 

My weight has not varied by more than 2kgs but I must add it was also pretty stable when I was strict LCHF. I no longer record everything that I consume but I have a good idea of what I eat. I tend to eat the same meals all the time so it makes it simple and only stray when I dont have a choice and generally it will be immediately before or after exercise/races. Strangely enough I have finished 3 - 4 hour races without eating and without being hungry immediately afterwards.

[Helpmytrap]

It's difficult. I don't take anything, but I try and stick to meat / eggs / salad and find butter and add great lumps of that to everything.

 

In theory you could take a bottle of olive oil along and slather that over everything.

I know beggars can't be choosers, but keep in mind that butter spreads are higher in PUFAs as the manufacturers add vegetable oil to soften it up to improve spread-ability.

 

jcza - question - have you remained weight stable on Paleo ?

I'm not sure about Mnr, but I've stabilized at 61-61.5kg.

 

I haven't done much training in the last 3 weeks, only 8 rides in total and my last ride before today was last Thursday. Anyway, I decided to join my old mtb group this morning (annual epic rider/structured power training group) and I'm sure glad that I did. Up until today I had thought that my fitness was nowhere but it seems that the last 4 days off the bike was long enough for me to replenish my glycogen stores on my TOO LOW carb diet (<50g/day.) I managed to kick their arses on a 20min TT as well as the 14 big gear 2min sprints that followed, granted that my power to weight ratio is my advantage on the sprints. This training is Quality over Quantity stuff.

So I was pleasantly surprised.

 

@HappyMartin, where do you get your carbs? Because I have stuck to LCHF eating habits, the veggies (incl. sweet potato and butternut) and 1 apple per day I eat don't provide enough carbs to replenish my glycogen stores after these HIIT rides. So what should I eat more of?

 

edit, quoted wrong person.

Edited October 8, 2013 by Helpmytrap

[htone]

I think we have to also keep reminding ourselves that on LCHF-type diets the body settles at a "natural weight", which may often be higher than what we anticipate or would like to be. Just saying...

[HappyMartin]

My carbs come from my morning breakfast. Various types of porridge. Modest serving. Mix it with a ground seed mix and coconut oil.

 

Usually have one or two apples a day and sometimes a banana. My fruit consumption is way down.

 

Yesterday and today I had a small amt of brown rice with a soya and veggie stew. Last night was a fairly typical salad with 2 boiled eggs. Had a cheat with a small slice of cake.

 

Fair amount of carbs in that. More than I would usually eat I suppose.

 

If I am racing or training on consecutive days I use a recovery drink. I alo eat a low carb protein bar a day and a protein shake in the afternoon.

 

That is my fairly modest intake a day. Fair amount of carbs but I think not in junkie territory. Hope that helps Hellpmy trap