LCHF - Low Carb High Fat Diet Ver 2

[Cois]

Might be a signal that you are over training.

[DaleE]

Does eating extremely low-carb result in an elevated resting heart rate?

Been hovering in high 80s past two days, easy to get into 120s just getting off my ass and walking about.

Had a quick session on trainer this morning: HR didn't go over 180.

 

Yes. especially noticeable when exercising in the first 2-3 months of LCHF. It will settle down - or at least mine did

[davetapson]

My experience with HR's is that my resting HR did not change much - raised when training hard, but that is to be expected.

 

However, my max HR seemed to rise. I got higher HR's when doing Sabie than I think I have ever got before. I have not exerted myself to the same extent since, so don't know if my max HR is still higher than prior to LCHF.

 

My max's during Sani were not extreme, but I had a pretty mellow ride.

[Cuppa Bru]

My experience with HR's is that my resting HR did not change much - raised when training hard, but that is to be expected.

 

However, my max HR seemed to rise. I got higher HR's when doing Sabie than I think I have ever got before. I have not exerted myself to the same extent since, so don't know if my max HR is still higher than prior to LCHF.

 

My max's during Sani were not extreme, but I had a pretty mellow ride.

 

I remember the old thread mentioning that HRmax increased, but never read anything about HRresting.

 

Yes. especially noticeable when exercising in the first 2-3 months of LCHF. It will settle down - or at least mine did

 

No use fretting. Might be oncoming sickness as well. Will keep an eye on it and hope it drops back to normal levels (60s).

[TLW]

Maybe I'm just being lazy:

my typical food day

** 2 cups coffee with cream and half teaspoon sugar

** not hungry until 3-ish

** then, salad with avo, egg, feta, olive oil (or instead of egg, fatty tuna or chicken)

** 7-ish is dinner. Usually meat with veg (sometimes some sweet potato). Meat is either chicken, steak, mince dish.

** if I need a snack it will be cheese or double cream yoghurt

 

if this isn't great, please tell me.

[Helpmytrap]

Maybe I'm just being lazy:

my typical food day

** 2 cups coffee with cream and half teaspoon sugar

** not hungry until 3-ish

** then, salad with avo, egg, feta, olive oil (or instead of egg, fatty tuna or chicken)

** 7-ish is dinner. Usually meat with veg (sometimes some sweet potato). Meat is either chicken, steak, mince dish.

** if I need a snack it will be cheese or double cream yoghurt

 

if this isn't great, please tell me.

Where's the breakfast?

[Ryan]

And lunch?

[TLW]

thats it! I'm not hungry for more. LCHF is about eating when you are hungry, but my ratio's could be out. I am assuming you dont agree guys?

[Helpmytrap]

Not quite. More along the lines of eating fat until satisfied, after having eaten your protein and veg/salad.

I'd introduce a boiled egg to your diet for breakfast, to get the metabolism going.

 

If I don't eat within 15min of waking (irrespective of the time), I feel as though my stomach wants to implode on itself.

 

EDIT: Granted I'm more paleo than LCHF.

Edited May 31, 2013 by Helpmytrap

[tombeej]

Edit: deleted post talking about 'starvation mode' (promise I won't do it again )

Edited May 31, 2013 by tombeej

[tombeej]

Ok, ok, I shouldn't be using the term 'starvation mode' when talking LCHF, I know. So I won't anymore. But that's only true if you are in proper ketosis all the time and effortly tapping your endless fat stores for fuel.

 

But how many of us are so strict, esp. long term? I know I'm certainly not. I'm what you might call 'ketosis agnostic' - sometimes in, sometimes out, not seriously phased either way. I live a LCHF paleo lifestyle, but not the super strict version.

 

And looking at TLW's typical day, my own typical day is higher fat than that. TLW might want to go even lower on carbs to make 'starvation mode' irrelevant.

 

Maybe also eat more high calorie HF foods, like mac nuts, almonds or walnuts. They're around 70% fat and not filling at all, but very energy dense.

[tombeej]

Then again, TLW, maybe you're just being lazy at the moment. Sometimes nothing wrong with a little time out every now and then.

[Helpmytrap]

Then again, TLW, maybe you're just being lazy at the moment. Sometimes nothing wrong with a little time out every now and then.

Maybe he had a few huge training blocks before starting LCHF and as a result was overtrained. Now the body is trying to recover. But I could be way off.

 

Re overtraining, my one training budies' sister rides for the Bizhub ladies. A couple of years ago she was so overtrained that it took her 6 months just to return to normal. As in 6 month off the bike.

[McD23]

Hi guys,

question, is pork crackling ( like chips ) the same as pork kraailing?

I got some from Frankies Fenner's Meat Market ( klooff street , CT ).

Where can I get Kraailing from?

tx

[htone]

The below from Authority Nutrition's FB page:

 

Authority Nutrition

Have you ever heard someone say that people should eat 5-6 small meals per day to "boost metabolism" and "stoke the metabolic flame"?

 

I'm here to tell you that this MYTH is complete nonsense.

 

Studies that compare eating many smaller vs. fewer larger meals conclude that there is NO statistically significant effect on either metabolic rate or total amount of fat lost (1, 2).

 

Eating fewer meals may help balance blood sugar slightly, but studies still show that more frequent eating leads to higher overall blood sugar levels - which is bad (3).

 

Additionally, eating fewer, larger meals can also reduce hunger levels and increase feelings of fullness (4).

 

... If anything, the evidence shows that it's much better for you to eat fewer larger meals per day. Splitting them up into 5-6 meals is inconvenient and totally unnecessary for most people.

 

If you want to know how often you should eat, follow these rules:

 

1. When hungry, eat.

2. When full, stop.

3. Repeat indefinitely.

 

Authority Nutrition

 

Sources:

1 - http://www.ncbi.nlm.nih.gov/pubmed/9155494

2 - http://www.ncbi.nlm.nih.gov/pubmed/19943985

3 - http://www.sciencedirect.com/science/article/pii/S1751499110000545

4 - http://www.plosone.org/article/info:doi/10.1371/journal.pone.0038632

[htone]

I remember the old thread mentioning that HRmax increased, but never read anything about HRresting.

 

 

 

No use fretting. Might be oncoming sickness as well. Will keep an eye on it and hope it drops back to normal levels (60s).

 

My Resting HR shot up to eventually settling around 104, when I decided to go see a cardiologist. The consensus at the end was that it could have been the result of a few things happening at around the same time for me:

 

1. Constant nutritional ketosis. Ketones have an adrenalin-like effect and could result in higher HR overall (resting and Max).

2. Overtraining. I started road cycling about 2 months into LCHF and went a little OTT on the training, not allowing adequate rest days and running my HR very high at almost every training session.

3. Too low protein intake. I unintentionally dropped my protein intake too low over time, as I wasn't supplementing with Whey and was relying basically on my meat intake alone to make up my protein requirements. Coupled with the hard training this put my heart into "panic mode".

 

Now, 2 months after my visit to the cardiologist, I am on short-term beta blockers and statins and I run my protein intake around 1 - 1.2g protein per kg bodyweight (not lean weight). Because I did not adjust my fat intake down, I have picked up about 3kg in weight, but I am now stable again. I will begin tweaking my overall caloric intake once I have my HR and training issues waxed.

 

I have cut down my training to about 30% of what I did previously and I allow plenty of rest time and make sure I get enough sleep. My resting HR is now back down to about 76 on a good day, but I have noticed that the slightest stress (good or bad), gets me into the 80's or low 90's.

 

I am seeing another cycling-oriented cardiologist in two weeks to get yet another opinion. I know I am a little over-eager and impatient as the recovery from exercise-induced high HR is 3 - 4 months where you keep your average training HR at not more than 70% of MaxHR during exercise (Maffetone, anyone ?), so this is really just to rubber-stamp that what I am doing now is the right thing.

 

I have said this many times before, if you are in ANY doubt, please have your heart checked by a reputable cardiologist. Being rushed to the ER in the back of an ambulance with a failing heart is not how you want to spend your day.