LCHF - Low Carb High Fat Diet Ver 2

[Lotus]

Apparently Tim Noakes was in Carte Blanche last night. Unfortunately only found out now

 

Reruns later today and tonight

[htone]

From dietdoctor : Is overeating carbs worse than overeating on LCHF ?

 

Interesting reading !

 

http://www.dietdoctor.com/overeating-carbs-worse-overeating-lchf-diet

[davetapson]

So, Berg and Bush.

 

Day 1. was 88k of high 30's maybe 40 deg C. People battled, including my partner. Me, because I had a battling partner, had an easy day of it. (My polar said max temp was 46 deg C, but that may be because it was cooking in the sun - but it may also be because it was that hot.)

 

Nutrition - I took 100g roasted, salted macs (cos' they're tasty and they have salt) and 100g dry wors. I started snacking on these as soon as I felt like snacking, which was after half an hour or so. At the first water table I had an egg dipped in whatever spice they had (aromat). At the second table I had an egg and a cookie. And maybe two blocks of chocolate ) At the third water table I had three cookies (because they were home-made and delicious). And also maybe a koeksister - also because they were home-made and delicious.

 

We had a long day - 7:45 or 7:55 - can't remember. But I had perfectly stable blood sugar the entire way - no dips, no spikes, didn't need to eat when we got in. Had a two cups of pink milk as recovery and then had supper as normal (spaghetti bolognaise and salad less the pasta plus three tubs of butter smooshed in.)

 

Day 2: The wind was gusting 45knots (60kmh+?) so they cancelled the route around the dam as the dam crossing would be too dangerous. The course was changed to roughly the SSWC course up and around and over Spionkop. My partner was battling from the start (still heat fatigued from the day before) and eventually chucked it in about 8km which left me free to ride empty trail from the back of the pack - which is awesome

 

Nutrition: 100g roasted, salted macs, 100g dry wors. At the water table I think I had a piece of orange. Maybe something sweet, but I can't remember. Also started snacking from about 30 mins in. Didn't really need anything from the water table as the day was short (40km)

 

Blood sugar, even with exertion (overtaking all the ou's crushed from the day before ) remained absolutely stable. Spionkop looked like what Spionkop must have looked like 112 years ago - bodies all over the place. Me, I charged up over the concrete road no sweat, and down the other side - had one of the best days ever on the bike. Got home with wors gone, maybe 1/3 macs left. No hunger. Had lunch because it was there and there was not much else to do, but was not really hungry.

 

Day 3: Weather changed 100% and it was cold. Partner had recovered so we rode the third day together. Once again an easy ride for me, same nutrition regime - wors and nuts. Had two ice-creams at first water table because partner was faffing, and two pieces of doughnut at the second water table (because the next day I'd be back on LCHF and not eating doughnuts).

 

Blood sugar remained absolutely stable. Got in at lunch time. Didn't bother having lunch as I was not hungry. Just had supper at home at supper time as per normal.

 

Learning points:

1. Not having my nutrition tied to my hydration (i.e. energy juice) was an absolute winner on day 1. It was so hot that you had to drink. If your drink was your energy source, then you ended up drinking all your energy in the first half of the race. If you have water in your camelbak or bottles, and your nutrition as solid, then you can drink as much as you want, and eat as much as you want, and the two don't interfere with each other. My partner was using Epic Pro and ended up drinking two days worth in one day, and by the last water table of the day, when I was delightedly tucking in to some cookies, he couldn't face the thought of anything sweet at all.

 

2. Taking in sweet stuff once exercising did not influence my energy levels in any way that I could tell. My energy levels were constant from beginning to end, whether tootling along with my partner, or blasting it up the back of Spionkop on my own.

 

3. My fuel consumption is 100g macs + 100g of droe wors per 65km. Which would indicate that maybe slightly more would be perfect for the average marathon. I'll probably do the same as I did for this, which is buy 100g bags of macs from Woolies, and just take a bit more droe wors - maybe 120g. Then I should be golden.

 

4. Snacking on nuts/wors as you go makes you feel like you're having a one-man picnic. You never get to feel hungry, and don't ever get that desperate feeling from lack of energy.

 

5. I did make an effort with salt. I had a rehydrate in the middle of Day1 and Day 2, and took a couple of salt tabs in the morning just in case (3 x 0.2g tabs). Rehydrate also contains sugar, for what that is worth.

 

Disclaimer: I did not race this race. My partner is not as strong as I am, so it was an easy ride. I was not riding at 85%+ intensity. The only time I nearly red-lined it was going up Spionkop, and even that had to be moderated due to the heat - I probably rode that at about 85% intensity, but if you push too hard in the heat you start feeling nauseous.

 

Conclusion: I think my ratio of macs / wors is perfect. I think that when I am racing, I will get the extra carbs required from whatever is lying around on the tables. My belief (currently) is that type of carb taken in while racing is largely immaterial, and that in fact, if you are trying to replace carbs chowed up due to working at > 85% intensity, that the more horrible the carb source the better - i.e. as fast absorbtion as possible - so coke / cookies / koeksisters / jelly babies / doughnuts whatever. I had no evidence that taking in high gi energy sources had any influence on my blood sugar (and at a nearly 8hr day, there was plenty of time for this to happen!)

 

I took some energy beans from Woolies which I was going to use to test the 'swirl the carb juice around your mouth' theory with, but never ran out of energy to get to a state where I could test them. That is a win if there ever was.

 

Berg and Bush this year was epic - but I had probably three of the nicest days I've ever had on the bike - and I think that was largely due to being fat adapted. My strength seems to have returned nicely, and I suspect I'm riding better than before LCHF (10 months in).

 

The challenge that will really show what's what will be 94.7 - I'll do it on my MTB and that will be way over 85% intensity.

 

Why did I choose to eat sweet stuff?

1. HappyMartin as a point. Racing is not training. Racing (even when relaxed like this) is not for mucking around. If I'd tried to be clever on day 1 I'd probably have stuffed myself royally, as we had no idea that the day would be so hot, or get so long. I also wanted to see what would happen. I wanted to know if it would blow me out of fat burning and throw me back into carb burning and it pretty much proves that it does not. I doubt that having carb intakes in the latter part of the race did me any damage at all as that is when my carb storages would have been running low.

 

2. The thought of being able to compete on water had caught my attention, but when I started to analyse why one would want to cycle on water only, I couldn't come up with any good reason to. In cycling you can eat way more than you can running, so why would you avoid eating? In running, you get gastric discomfort, and it is hard to carry stuff, so sure, when running there may be an advantage. In surf ski-ing, I'd imagine it is difficult to stop and sort out food, so sure, there may be and advantager there too. But in cycling? I can't see it.

[Helpmytrap]

5. I did make an effort with salt. I had a rehydrate in the middle of Day1 and Day 2, and took a couple of salt tabs in the morning just in case (3 x 0.2g tabs). Rehydrate also contains sugar, for what that is worth.

92% carbs to be exact. I assume that most of it is sugar. A serving is 12g.

[Leon Besaans]

 

 

Conclusion: I think my ratio of macs / wors is perfect. I think that when I am racing, I will get the extra carbs required from whatever is lying around on the tables. My belief (currently) is that type of carb taken in while racing is largely immaterial, and that in fact, if you are trying to replace carbs chowed up due to working at > 85% intensity, that the more horrible the carb source the better - i.e. as fast absorbtion as possible - so coke / cookies / koeksisters / jelly babies / doughnuts whatever. I had no evidence that taking in high gi energy sources had any influence on my blood sugar (and at a nearly 8hr day, there was plenty of time for this to happen!)

 

 

Good stuff Dave. Your carb intake was really not that huge and thats why it felt ok. Think if you had the continues ingress of whatever carb drink, and all the cookies etc you may have felt very different.

 

All the best.

[htone]

40 years of federal nutrition research fatally flawed

 

University of South Carolina study shows flaws in NHANES data

 

Four decades of nutrition research funded by the Centers for Disease Control and Prevention (CDC) may be invalid because the method used to collect the data was seriously flawed, according to a new study by the Arnold School of Public Health at the University of South Carolina.

The study, led by Arnold School exercise scientist and epidemiologist Edward Archer, has demonstrated significant limitations in the measurement protocols used in the National Health and Nutrition Examination Survey (NHANES). The findings, published in PLOS ONE (The Public Library of Science), reveal that a majority of the nutrition data collected by the NHANES are not "physiologically credible," Archer said.

These results suggest that without valid population-level data, speculations regarding the role of energy intake in the rise in the prevalence of obesity are without empirical support, he said.

The NHANES is the most comprehensive compilation of data on the health of children and adults in the United States. The survey combines interviews of self-reported food and beverage consumption over 24 hours and physical examinations to assess the health and nutritional status of the US population. Conducted by the CDC and the U.S. Department of Agriculture, the NHANES is the primary source of data used by researchers studying the impact of nutrition and diet on health.

The study examined data from 28,993 men and 34,369 women, 20 to 74 years old, from NHANES I (1971 – 1974) through NHANES (2009 – 2010), and looked at the caloric intake of the participants and their energy expenditure, predicted by height, weight, age and sex. The results show that -- based on the self-reported recall of food and beverages -- the vast majority of the NHANES data "are physiologically implausible, and therefore invalid," Archer said.

In other words, the "calories in" reported by participants and the "calories out," don't add up and it would be impossible to survive on most of the reported energy intakes. This misreporting of energy intake varied among participants, and was greatest in obese men and women who underreported their intake by an average 25 percent and 41 percent (i.e., 716 and 856 Calories per-day respectively).

"Throughout its history, the NHANES survey has failed to provide accurate estimates of the habitual caloric consumption of the U.S. population," Archer said. "Although improvements were made to the NHANES measurement protocol after 1980, there was little improvement to the validity of U.S. nutritional surveillance."

These limitations "suggest that the ability to estimate population trends in caloric intake and generate public policy relevant to diet-health relationships is extremely limited," said Archer, who conducted the study with colleagues at the Arnold School.

"The nation's major surveillance tool for studying the relationships between nutrition and health is not valid. It is time to stop spending tens of millions of health research dollars collecting invalid data and find more accurate measures," he said.

 

###

 

To access the current study, please visit: http://dx.plos.org/10.1371/journal.pone.0076632.

[Cuppa Bru]

Cheated yesterday.

Had a margarita pizza from Cappuccinos Menlyn. Tasty, but the base was thickest I've ever had despite asking the waiter for the thinnest possible base.

Heartburn set in two hours later and still suffering 24 hours later.

 

Relearnt a tough lesson about carbs: Stay far away!

[tombeej]

Cheated yesterday.

Had a margarita pizza from Cappuccinos Menlyn. Tasty, but the base was thickest I've ever had despite asking the waiter for the thinnest possible base.

Heartburn set in two hours later and still suffering 24 hours later.

 

Relearnt a tough lesson about carbs: Stay far away!

 

The phrase 'throwing the baby out with the bathwater' comes to mind. Something the LCHF community seems to constantly want to do when it comes to discussions around carbs. Which saddens me.

 

'Carbs' in general are not the enemy. Just the bad ones. Such as grain-based white processed/refined carbs, like the wheat flour that was used to make that pizza base.

 

Now replace that pizza with a delicious green salad and half a grapefruit (all 'carbs') - along with the usual fat & protein - and you have brilliant meal.

[ccc2]

since december 2012 i have tried to follow a lchf diet and have cut out breads,rice,potatoes,pastas & junk food snacks like biscuits,potato chips. i also avoid fizzy drinks.

family meals have stayed the same but i have just cut the portions down.

december 2012 i weigh ±74 kgs , i just have just dipped under 70 kgs this morning.

i still climb like a bag of cement but will start to incorporate some intervals into the training and i will try my utmost to stay with the young guns on the rollers on our morning training rides.

[No Name]

Had a white bread roll on saturday. I could immediately feel the heavyness of the bread. Not nice. Also tried the 90% Lindt chocolate. Not sure I like it.

[davetapson]

Back to Berg and Bush - breakfast on day 1 had no real options for LCHF - I took a leaf out of HM's book and took oat porridge, mixed 3 or 4 tubs of butter into it and then added some plain yoghurt (didn't taste sweet so I figured it was not sweetened much) and added a scoop of fruit salad.

 

Didn't seem to cause any issues with blood sugar spikes / dips. I did get the heartburn that is the effect that eating HC stuff has on me.

 

Second day they had eggs and bacon so no sweat.

[htone]

Mini cheat yesterday (which I forgot about and only figured later) - was offered some mini hamburgers that were left over from a conference at our venue. Nice big fatty patties and the buns were more like little ciabatta breads, so I gulped two of them down.

 

On my way home last night the heartburn hit me and I felt like an inflated balloon.... and then I remembered the mini burgers. Amazing how sensitive you become after eliminating wheat from your diet, hey !

[Nancy Drew]

Nancy Drew, check your salt intake. That (sodium and potassium) and H20 need to be increased drastically initially to overcome carb flu.

The lack of sugar (and other carbs) causes an adaptation in your body.

Good luck. Let us know how it goes.

 

Thanks for all the advice so far.

 

I'm now on day 12 of strict low carb.

 

I'm still feeling tired, but not dizzy and 'wooly' in my head anymore. My mood has stabilized dramatically and I no longer suffer with hypoglycemia. Best of all my hives have completely disappeared.

 

I'm down 2.3kgs, but there is no change in my measurements.

 

So there you have it, overall improved feeling of well being.

 

So when do I start losing fat already?!!!!

[htone]

Thanks for all the advice so far.

 

I'm now on day 12 of strict low carb.

 

I'm still feeling tired, but not dizzy and 'wooly' in my head anymore. My mood has stabilized dramatically and I no longer suffer with hypoglycemia. Best of all my hives have completely disappeared.

 

I'm down 2.3kgs, but there is no change in my measurements.

 

So there you have it, overall improved feeling of well being.

 

So when do I start losing fat already?!!!!

 

Just keep going, from here on in you will start the real adaptation. Just don't get too "haastig" - this takes time and you need to allow the body the time to adapt. And hey, if you only lose the allergies, then it's still a bargain ! (And lots of people would give anything to lose 2.3kgs !!! so well done on that !!!)

[htone]

Nice article on Native American diets by Weston Price.

 

http://www.westonaprice.org/traditional-diets/guts-and-grease

[Leon Besaans]

Avo and tin of sardines for lunch including the oil from the tin of sards.... Yoh.... Thats filling.... Puts lead in your pencil...

 

All the best.