LCHF - Low Carb High Fat Diet Ver 2

[Helpmytrap]

Anybody have issues when trying to download videos off the google drive? On both Food Inc and Wheat - The unhealthy... the downloads failed after about 50Mb due to the source file not being able to be read. Any idea what's going on?

 

I don't know if I'm doing something wrong but I took 3 BG readings in one minute and the first result was 13, then 6.2 and then 5.7. Does this mean the blood glucose meter isn't very accurate at all?

I've also had similar readings although not THAT far out like yours, about 1.0 out of some tests.

[htone]

I don't know if I'm doing something wrong but I took 3 BG readings in one minute and the first result was 13, then 6.2 and then 5.7. Does this mean the blood glucose meter isn't very accurate at all?

 

Does not sound right, PAK, so I will have it looked at if I was you.

 

Two things to keep in mind that will affect BG readings - make sure your hands are washed and clean before testing, even minute amounts of sweat or other foreign matter can affect the readings, and DO NOT squeeze your finger hard, as this has always resulted in a higher reading for me.

 

Perhaps take the meter to where you bought it and have them test your BG and then immediately test yourself to compare. The Roche rep came out to me once and brought calibration fluid to make sure the meter was accurate and I have never had issues. The readings do vary when taken close together, but not by the numbers you are quoting.

[Helpmytrap]

Thanks for the info re squeezing one's finger.

[davetapson]

Sorry if this has been posted before, but it's relevent for you guys discussing dairy (and for me who seems to have put on some weight indulging in kefir...)

 

From Tim Ferris's book The Four Hour body:

 

It’s true that milk has a low glycemic index (GI) and a low glycemic load (GL). For the latter,

whole milk clocks in at an attractive 27.

 

Unfortunately, dairy products paradoxically have a

high insulinemic response on the insulinemic index (II or InIn) scale. Researchers from Lund

University in Sweden have examined this surprising finding:

Despite low glycemic indexes of 15–30, all of the milk products produced high

insulinemic indexes of 90–98, which were not significantly different from the insulinemic

index of the reference bread [generally white bread].…

 

Conclusions: Milk products appear

insulinotropic as judged from 3-fold to 6-fold higher insulinemic indexes than expected

from the corresponding glycemic indexes.

Removing even a little dairy can dramatically accelerate fat-loss, blah blah.

Edited October 1, 2013 by davetapson

[Sniffie]

Now that you mentioned it..., also picked up 2 kg in 5 weeks since I included kefir in my diet.

[davetapson]

Ok, seeing as none of you guys could be arsed to go and figure out what GLUT-4 is all about, I had to do it myself…

 

This is my current (beginners) understanding:

 

GLUT4 is a protein that transports glucose – both to muscle, and to fat. GLUT seemingly standing for GLUcose Transport. It sits in vesicles until translocated to the cell membrane by either exercise or insulin (using different, but overlapping signalling pathways) and then transports glucose across the membrane (into the muscle fibre / fat cell).

 

1. When you get your insulin spike, it is GLUT4 that it triggers to transport glucose - if you are not exercising, then it transports it into fat cells

2. When you start exercising, GLUT4 is stimulated and translocates to muscle fibres - so starts transporting glucose to the muscle fibres.

 

So, why the reduced insulin spikes vs glucose ingestion during exercise?

 

The best I can figure is that with in the increase of exercise induced GLUT4 activity, BG levels do not build up enough to trigger insulin response.

 

These pathways are all interconnected, so there may well be other reasons as to why insulin levels are reduced, but at least we now have a credible theory as to why you don't get / get reduced insulin spikes during exercise...

 

Edit: From the Doc himself:

• 
   
  Dave Tapson ‏@davetapson19h
  .@JeroenSwart Ta. Are reduced BG spikes directly caused by the increased exercise-induced activity of G4? Or is it not that simple?
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  Jeroen Swart ‏@JeroenSwart3h

  @davetapson it's mostly because of that.

  Details

Edited October 2, 2013 by davetapson

[Helpmytrap]

How did cheese fair on that list? As my dairy consumption is limited to that besides double thick cream and butter.

 

I've been starting to wonder if my intolerance to milk and yoghurt is maybe whey and not the lactose.

[davetapson]

How did cheese fair on that list? As my dairy consumption is limited to that besides double thick cream and butter.

 

I've been starting to wonder if my intolerance to milk and yoghurt is maybe whey and not the lactose.

 

well, the blah, blah in the quote above is this:

 

, as Murph noticed:

OK, it’s been a week since taking Tim’s advice and cutting the dairy. I’m down 6 more

pounds. And what’s unbelievable to me is that I wasn’t even consuming that much

beforehand. Maybe a handful of cheese on my breakfast eggs, and a glass of milk per day.

Need something to flavor your coffee? If you must, use cream (not milk), but no more than

two tablespoons. I opt for a few dashes of cinnamon and the occasional drops of vanilla extra

 

 

I dont' particularly want to hear that I need to reduce cream or cheese and am choosing to believe that as they are mainly fat they don't count as dairy!

Edited October 1, 2013 by davetapson

[Helpmytrap]

I dont' particularly want to hear that I need to reduce cream or cheese and am choosing to believe that as they are mainly fat they don't count as dairy!

That's my theory.

[Helpmytrap]

Interesting how "old habits" die hard. I logged my food intake today, first time in about 3 or so weeks. I seem to have slipped back into a strictish LCHF regime, 10% carbs with eating more carbs than usual today. I have no idea what to add to my diet in order to up the carb ratio as I already eat a lot of veggies. Maybe I'm just overindulging on fat?

 

As a side note, my riding has substantially improved over the last 2 weeks.

[P.A.K.]

I found this interesting. Someone mentioned it elsewhere on the Hub if I remember correctly.

 

Swishing a sports drink around in your mouth and then spitting it out might sound like a nonsensical way to boost performance, but it's been nearly a decade since research first suggested that rinsing improves your workout. A study by sports scientists at University of Central Lancashire this April found that during an hour-long workout, cyclists who swished carbohydrate-rich sports drinks for longer covered more distance and felt less tired than after a five-second rinse or rinsing with water.

 

How the trick works may surprise you. Brain scans show that specific regions light up when carbs are in your mouth. The longer you rinse, the more time the carbs have to stimulate sensors in your brain, says study author Lindsay Bottoms. "The concept of mouth rinse supports the idea that the brain is very much playing a key role in fatigue," says Bottoms.

 

Swishing is most beneficial during relatively short, intense workouts. Not only can the rinse give you a performance boost of about 2 percent, but it also helps avoid indigestion from swallowing carbs during workouts. "When performing high-intensity exercise lasting less than 60 minutes, using a carbohydrate rinse for 5-10 seconds can improve performance," says Bottoms. "It could potentially allow you to train harder." If you're doing a couple hours of exercise, however, rinsing will start to lose its effect since your muscles really do need more carbs.

 

 

Read more: http://www.mensjourn...1#ixzz2gXy0Npuq

Follow us: @mensjournal on Twitter | MensJournal on Facebook

From http://www.mensjourn...-trick-20130801

Edited October 2, 2013 by P.A.K.

[davetapson]

I found this interesting. Someone mentioned it elsewhere on the Hub if I remember correctly.

 

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From http://www.mensjourn...-trick-20130801

 

Yeh - Jeroen Swart mentioned this on twitter as well. I'm going to try sucking a jelly baby next time I feel I need energy and see what happens. A jelly baby should last much longer than 5 - 10 secs and is only a couple of grams of carb.

[MrJacques]

No idea if they are any good, but these are on special today:

 

http://media0.takealot.com/covers/29915863/cig_quick_meals_bundle-xlpreview.jpg

[htone]

I have had almost a week of no milk or cream and I dropped 1.5kg.... dang ! This is a bit of a disappointment in a way since my treat was cream and nomu and protein powder....

 

My shake now consists of coconut oil, flaxseed oil (ja, ja... PUFA's) and butter with nomu, protein powder and water.

Started cycling again, but that could not have made a difference as the volume has been really low, so I am thinking tapson's explanation of GLUT4 kind of explains what was happening - even in the absence of exercise, my insulin response was not triggered "enough". I could not detect an increase in BG from "normal" amounts of milk and cream, but when I did my "cream treat", which is about 300ml cream, 100ml milk and 50g of whey protein, I managed to get my BG above 7.2, which would explain why my weight loss has been stalling. I have been running way below my required caloric intake for some time now, so I am certain that some of it was my body hanging on to everything I consumed, but that could only be maintained for so long, so the key seems to be (again) to keep that insulin level as low as possible. Ingestion of milk and cream over a long period (in my case) may have resulted in enough of a metabolic signal to stop fat burning but not enough to spike my BG - if that makes sense ?

 

I have also introduced a small lunch of eggs, cheese and homemade mayo from today as I have been working really long days with the resultant late afternoon hunger pangs and light headache looming, so I will report back on how that works for me.

 

The self-experimentation continues and after a year exactly of running on LCHF I am still learning something new every day.

[davetapson]

Here's one for R139 on Loot, or R162 on Kalahari...

 

http://bookslive.co.za/bookfinder/ean/9781432301248

[htone]

Anybody have issues when trying to download videos off the google drive? On both Food Inc and Wheat - The unhealthy... the downloads failed after about 50Mb due to the source file not being able to be read. Any idea what's going on?

 

 

Sorry, HMT, I missed this. I can try to reload them overnight, may be corrupt due to all the interruptions when I originally uploaded them.

 

Anyone else had probs with these ?