LCHF - Low Carb High Fat Diet Ver 2

[Older]

April it will be years. Never looked back.

[Maniax]

It is loaded with carbs.  Dates as well - Very high in sugar and carbs, but sound lekker....

It is loaded with carbs.  Dates as well - Very high in sugar and carbs, but sound lekker....

Didnt know it was loaded with carbs. In my mind coming from bread, plastic en preservatives this was uber Paleo (-ish).

[Cois]

Didnt know it was loaded with carbs. In my mind coming from bread, plastic en preservatives this was uber Paleo (-ish).

Think it might be Paleo, but not suited for LCHF

 

Real Food Lists 

Edited January 22, 2015 by François Marais

[Sniffie]

My wife - being very supportive - sends a smoothy with in the mornings as my breakfast;

 

Peanut butter, Bulgarian double cream yogurt, honey, dates, cacao and bananas.  That thing is potent.  It keeps me until lunch.  In the afternoon I eat leftovers (usually mince, meatballs or chicken with veg).  Snacks are fruit or biltong.  Lots of water and coffee (somethings you cant give up )

Peanut butter is not a healthy choice, whether you are doing LCHF, paleo or even normal high carb diet. You can do a search on this thread, it has been covered already, or you can do a google search: "what is wrong with peanut butter" My biggest concern regarding peanut butter is its high content of the Omega 6 fatty acid; linoleic acid. It is a struggle these days to eat the correct ratio of omega 3 to omega 6 fatty acids, because of our westernized diet which contain a lot of seed and grain oils high in omega 6. Avoiding grain and seed oils will go a long way towards improving your health.

Edited January 23, 2015 by Sniffie

[MarickH]

I really love Almond butter and would like to take it on a ride. Anyone come up with a great way of doing this yet?

 

I know that ButtaNut has sachets, but I pick up weight for some reason when I eat ButtaNut.

[MTB_Nutter]

Sorry if this has been asked before but are then any hubbers on this diet riding the 240km/1 day type races?  If there are, do you change your diet before the race and how did you refuel during and after the event.  I have just started the diet to drop about 10 - 15 kg before the Transbaviaans 

[DaleE]

Sorry if this has been asked before but are then any hubbers on this diet riding the 240km/1 day type races?  If there are, do you change your diet before the race and how did you refuel during and after the event.  I have just started the diet to drop about 10 - 15 kg before the Transbaviaans 

I did TransKaroo (240km one day) last year as a real world LCHF test. I had been LCHF for about 3 years at that time, but made sure I was really strict in the 3 month run up to TK - measures ketones daily, etc, etc to make sure i was burning fat and little else.  Below is the note I posted shortly thereafter ...

 

For this year the plan is same prep, but will start taking UCAN earlier in the race - if no UCAN, then cashews salted would be my next choice.

 

Bear in mind I'm looking for a good sustained energy release, not to finish first.  Higher sustained HR out of aerobic levels needs higher carb intake (no proof, just my feeling after RER testing and experience).

 

 

I did TransKaroo over the weekend, and the plan was always to ride within my aerobic level (HR<135bpm) and ride on water alone. I've been following Maffetone's regimen for a while wanted to test how well my body has adapted to using fat for energy at this pace.

So, all was good to the 180km mark (9hrs) - water only, no hunger, no cramps, feeling good .... then there is a 10km climb at that point and half way up my wheels came off spectacularly .... not a slow bonk, more like hitting the wall - had to sit down! My guess is that glycogen stores were now depleted and HR was out of aerobic level, so also no ability to burn fat.

Anyway, I pulled out my ucan, mixed some and drank it .... problem is it took at least 30min before I started to feel the effects and energy started to return. Had another ucan 45min after the first then water only to the end (around another 3,5hrs).

So, if you need a quick boost then ucan won't do it for you ... you do need to plan intake a lot more carefully than you would with a regular gel/gu.

Good side to this story is that after the ucan had kicked in, I felt much better and finished feeling good.

 

[DaleE]

Sorry if this has been asked before but are then any hubbers on this diet riding the 240km/1 day type races?  If there are, do you change your diet before the race and how did you refuel during and after the event.  I have just started the diet to drop about 10 - 15 kg before the Transbaviaans 

Forgot to mention, after the event I was not actually hungry. Ate a little of the supper available, but sleep was more important. Woke up in the morning, had regular breakfast and slightly bigger than normal lunch.  Very different to my days as a carb burner when I'd eat a horse after just a few hrs on the bike.

[Dexter-morgan]

Just for interest sake, colcatio's(spelling) in Emperor's palace has some Banting Pizzas on their menu but I must warn, it is expensive.

[An3]

Just for interest sake, colcatio's(spelling) in Emperor's palace has some Banting Pizzas on their menu but I must warn, it is expensive.

 

Col'Cacchio

 

http://www.colcacchio.co.za/index.asp

[Sniffie]

I really love Almond butter and would like to take it on a ride. Anyone come up with a great way of doing this yet?

 

I know that ButtaNut has sachets, but I pick up weight for some reason when I eat ButtaNut.

How about home made macadamia nut butter? http://thecoconutmama.com/2012/12/homemade-macadamia-nut-butter/

I don't add the honey though. Warning! This stuff is addictive, thats why I stopped making it.

[MTB_Nutter]

 

I did TransKaroo (240km one day) last year as a real world LCHF test. I had been LCHF for about 3 years at that time, but made sure I was really strict in the 3 month run up to TK - measures ketones daily, etc, etc to make sure i was burning fat and little else.  Below is the note I posted shortly thereafter ...

 

For this year the plan is same prep, but will start taking UCAN earlier in the race - if no UCAN, then cashews salted would be my next choice.

 

Bear in mind I'm looking for a good sustained energy release, not to finish first.  Higher sustained HR out of aerobic levels needs higher carb intake (no proof, just my feeling after RER testing and experience).

 

 

I did TransKaroo over the weekend, and the plan was always to ride within my aerobic level (HR<135bpm) and ride on water alone. I've been following Maffetone's regimen for a while wanted to test how well my body has adapted to using fat for energy at this pace.

So, all was good to the 180km mark (9hrs) - water only, no hunger, no cramps, feeling good .... then there is a 10km climb at that point and half way up my wheels came off spectacularly .... not a slow bonk, more like hitting the wall - had to sit down! My guess is that glycogen stores were now depleted and HR was out of aerobic level, so also no ability to burn fat.

Anyway, I pulled out my ucan, mixed some and drank it .... problem is it took at least 30min before I started to feel the effects and energy started to return. Had another ucan 45min after the first then water only to the end (around another 3,5hrs).

So, if you need a quick boost then ucan won't do it for you ... you do need to plan intake a lot more carefully than you would with a regular gel/gu.

Good side to this story is that after the ucan had kicked in, I felt much better and finished feeling good.

 

 

 Thanks for the info.  Much appreciated.

[PrinceVlad]

Hi Guys

 

After several failed attempts to stay on course I now have great resolve to stick with it. I guess it has something to do with the suffering I took at Sunday's 70.3 when I tried to pull my 120kgs frame up that first hill.

 

So on Monday I started again and I know that the beginning is hard. Tomorrow I plan on doing a long slow run / trail run, say for about 2 to three hours.

 

Not being fat adapted I know that I won't be able to do it without carbs, but I want to limit the carbs intake as much as I can. My question is what do I take tomorrow during the run? Do I take an energy bar, a bar like race food, a rush bar or somethin of the sort. Or do I take something more natural like dried dates?

 

Thanks

[RussD1]

PrinceVlad,

 

Take something natural. Try salted almonds (a handful) and/or 30g of full cream cheese.

 

I perceive that you want to hit the training hard, but perhaps start with just a 90 minute run?

 

Cheers!

 

Russ.

[Dirt De Vil]

 

I did TransKaroo (240km one day) last year as a real world LCHF test. I had been LCHF for about 3 years at that time, but made sure I was really strict in the 3 month run up to TK - measures ketones daily, etc, etc to make sure i was burning fat and little else.  Below is the note I posted shortly thereafter ...

 

For this year the plan is same prep, but will start taking UCAN earlier in the race - if no UCAN, then cashews salted would be my next choice.

 

Bear in mind I'm looking for a good sustained energy release, not to finish first.  Higher sustained HR out of aerobic levels needs higher carb intake (no proof, just my feeling after RER testing and experience).

 

 

I did TransKaroo over the weekend, and the plan was always to ride within my aerobic level (HR<135bpm) and ride on water alone. I've been following Maffetone's regimen for a while wanted to test how well my body has adapted to using fat for energy at this pace.

So, all was good to the 180km mark (9hrs) - water only, no hunger, no cramps, feeling good .... then there is a 10km climb at that point and half way up my wheels came off spectacularly .... not a slow bonk, more like hitting the wall - had to sit down! My guess is that glycogen stores were now depleted and HR was out of aerobic level, so also no ability to burn fat.

Anyway, I pulled out my ucan, mixed some and drank it .... problem is it took at least 30min before I started to feel the effects and energy started to return. Had another ucan 45min after the first then water only to the end (around another 3,5hrs).

So, if you need a quick boost then ucan won't do it for you ... you do need to plan intake a lot more carefully than you would with a regular gel/gu.

Good side to this story is that after the ucan had kicked in, I felt much better and finished feeling good.

 

 

I did TransBaviaans (13:19)  and entred for the 36ONE this year. I use Hammer Perpetuem due to the added protien, a bottle with 4 scoops last me 3hrs. I also put 3 Biogen Electrolyte plus fizzy tabs in my 2L camelback. At the major check points I will eat some of the real food on offer.

 

Eating before and after exactly the same as any normal day.

[davetapson]

Hi guys

 

I'm doing a bit more exercise than I'm used to and I spend the day feeling whacked.  I think I'm going to have  protein shake before leaving for work.

 

Any suggestions for a LC whey protein?  The ones I've bought in the past have been sweeter than one would imagine whey ptn to be, so I suspect sweetener / sugar of some kind.

 

Rgds

Dave