LCHF - Low Carb High Fat Diet Ver 2

[JannievanZyl]

Quite different to the article I read. We will have to wait and see when the guidelines are released.

The revised guidelines only address cholesterol. No new guidelines on saturated fat (yet).

 

However, a number of recent studies have shown saturated fat has been vilified and there is no correlation between intake and issues such as CVD or cholesterol.

 

How long before the US guidelines accept this? Could be another 30 years......

[Cois]

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)

[Tracey8670]

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

[Cois]

Not the first time on LCHF. Need to get in more fat, can't seem to get past 60% of fat. And think I am not eating enough at the moment

[Cois]

Sorry, Double post.

Edited March 10, 2015 by François Marais

[JannievanZyl]

Not the first time on LCHF. Need to get in more fat, can't seem to get past 60% of fat. And think I am not eating enough at the moment

Getting enough fat in (without getting too much protein) is quite a challenge.

 

Macadamia nuts, Avo and the fat from biltong is on my go-to list. Then some nice, high-fat cheese.

 

If you get too much protein, it will spike your insulin. 

[Cois]

Thanks Jannie.

Spotted that. Measured my Ketone level and nada, zip, niks...

Today looks a bit better at the moment, on 86% fat for today, just carbs totals 12% [emoji16]

[JannievanZyl]

Thanks Jannie.

Spotted that. Measured my Ketone level and nada, zip, niks...

Today looks a bit better at the moment, on 86% fat for today, just carbs totals 12% [emoji16]

Yup, I've been tracking my diet, macro percentages, exercise and ketone levels for quite a long time and can clearly see the correlation between them:

 

1. Cutting calories / fasting will drive up ketones.

2. Endurance exercise will drive up ketones (a LOT). But only transient.

3. Cutting carbs substantially / increasing fat substantially will drive up ketones.

4. Overdoing protein will drop ketones. Clearly overdoing carbs will do the same.

 

The above works cumulativly, eg. if you do long rides in a fasted state, the numbers go quite high. I've seen 8!

[splat]

Thanks Jannie.

Spotted that. Measured my Ketone level and nada, zip, niks...

Today looks a bit better at the moment, on 86% fat for today, just carbs totals 12% [emoji16]

 

Dumb question: How do you measure ketone levels? is it a pee on a stick test?

[JannievanZyl]

Dumb question: How do you measure ketone levels? is it a pee on a stick test?

Two methods:

 

1, Pee on a stick; about R300 for a 100 sticks, available at Dischem - measures urine levels of acetoacetate. It's cheap but not very accurate, especially at low levels (<1). Also acetoacetate in the urine does not always correlate to blood levels.

 

2. Blood levels via finger prick: Measure blood levels of beta-hydroxybutyrate, the actual ketone body used by your brain / muscles. Need a meter and test strips, both available at Dischem / M-Kem. About R30 per test, so quite expensive, but very accurate.

Edited March 10, 2015 by JannievanZyl

[tombeej]

If you get too much protein, it will spike your insulin. 

 

Yip, and that's what too many people misunderstand - they think that carbs are the only food type that spikes insulin. Not true at all.

 

For example, on the Insulin Index, beef causes a similar insulin spike to grain breads and popcorn, and a higher spike than pasta.

 

But to take what you said one step further, actually everything spikes insulin in varying degrees. Even the saturated fat in butter.

 

In fact, studies have shown that your body secretes insulin even in the complete absence of food. If you see a picture of a juicy hamburger your insulin will spike. If you walk past a restaurant or coffee shop, just the smells will cause your insulin to spike. Even taking medicine causes insulin spikes. The correct term for this phenomenon is cephalic phase insulin release and it's brains way of preparing the body for the imminent arrival of a meal.

 

But an insulin spike in and of itself is a very healthy thing (unless you're a diabetic, of course) - it plays a critical role in the storage of nutrients in our bodies after all. 

 

Too often I've seen LCHF people try and make insulin out to be some kind of baddy, something to avoid like the plague. I say it's been given a bum rap, just like cholesterol has. They've tried and convicted the wrong criminal.

 

For me, the LCHF discussion should really remain on (elevated / unstable) blood sugar levels, and not get stuck on insulin spikes in isolation.

 

On that note, you would be correct to say protein does raise blood sugar via the body's release of glucagon to allow for absorption of amino acids in the liver and their subsequent transformation there to glucose.

 

But as always with nutrition, things are never so simple. You see, not all proteins are created equal: some raise blood sugar higher than others. Beef causes a low blood sugar rise (a GI value in the mid 20's), while cheese has a GI score in the mid 50's to early 60's (higher than many fruits and in line with breakfast porridge). But then again, cheese causes a lower insulin spike than beef does. As the yanks say, "go figure".

 

There you have it. As clear as mud

[Cois]

Dumb question: How do you measure ketone levels? is it a pee on a stick test?

Jip.  Wasn't easy.  Only waking up and then having to pee on a stick...  Not so easy.  Need to find a better way of doing it.

[JannievanZyl]

Yip, and that's what too many people misunderstand - they think that carbs are the only food type that spikes insulin. Not true at all.

 

For example, on the Insulin Index, beef causes a similar insulin spike to grain breads and popcorn, and a higher spike than pasta.

 

But to take what you said one step further, actually everything spikes insulin in varying degrees. Even the saturated fat in butter.

 

In fact, studies have shown that your body secretes insulin even in the complete absence of food. If you see a picture of a juicy hamburger your insulin will spike. If you walk past a restaurant or coffee shop, just the smells will cause your insulin to spike. Even taking medicine causes insulin spikes. The correct term for this phenomenon is cephalic phase insulin release and it's brains way of preparing the body for the imminent arrival of a meal.

 

But an insulin spike in and of itself is a very healthy thing (unless you're a diabetic, of course) - it plays a critical role in the storage of nutrients in our bodies after all. 

 

Too often I've seen LCHF people try and make insulin out to be some kind of baddy, something to avoid like the plague. I say it's been given a bum rap, just like cholesterol has. They've tried and convicted the wrong criminal.

 

For me, the LCHF discussion should really remain on (elevated / unstable) blood sugar levels, and not get stuck on insulin spikes in isolation.

 

On that note, you would be correct to say protein does raise blood sugar via the body's release of glucagon to allow for absorption of amino acids in the liver and their subsequent transformation there to glucose.

 

But as always with nutrition, things are never so simple. You see, not all proteins are created equal: some raise blood sugar higher than others. Beef causes a low blood sugar rise (a GI value in the mid 20's), while cheese has a GI score in the mid 50's to early 60's (higher than many fruits and in line with breakfast porridge). But then again, cheese causes a lower insulin spike than beef does. As the yanks say, "go figure".

 

There you have it. As clear as mud

Nice to find someone who knows his subject.  

 

About 50% of insulin is released during the day when you're in a fasted state.

 

You getting your protein insulin numbers from the Oz study?

[Cois]

Starting to watch a program on UK kids. Junk food kids it is called. Shocking to say the least.

[JannievanZyl]

Starting to watch a program on UK kids. Junk food kids it is called. Shocking to say the least.

Some good movies to watch:

 

1. Carb-Loaded - A Culture Dying to Eat (2014)

2. Fed Up (2014)

3. Cereal Killer 1 (2014)

4. Cereal Killers 2 (2015)

[tombeej]

Some good movies to watch:

 

1. Carb-Loaded - A Culture Dying to Eat (2014)

2. Fed Up (2014)

3. Cereal Killer 1 (2014)

4. Cereal Killers 2 (2015)

 

Jannie, if you've got copies of these movies, please add them to our Google Drive store.