LCHF - Low Carb High Fat Diet Ver 2

[P.A.K.]

This morning I picked mulberries from the garden and added it to my full cream yogurt. Yum!

[HippoPal]

Whey protein powder bad news for me.

 

I followed my usual 'If Else End if' computer programming strategy by eliminating one ingredient at a time from my diet and then putting it back and moving on to eliminating another.

 

Fruit/fructose elimination brought my weight down by a mere 500g in a week. Put the fruit back, took out the whey protein powder and lost 1kg in a week. Clothes fit better, my mood has lifted and I generally feel good again.

 

Problem. My green/fruit smoothies are now horribly frothy without the added protein powder, so much so that I find I have to eat the smoothie with a spoon! Anyone else have this problem and solved it?

[HippoPal]

Duplicate post, sorry.

Edited October 26, 2013 by HippoPal

[P.A.K.]

Protein does spike blood glucose. What you can try is to make sure your protein powder has very little carbs and no sugar added to it. Then you should also split your protein intake throughout the day instead of having it all at once.

 

Hope that helps!

[Leon Besaans]

My weight has dropped 3kg since last weekends berg and bush. Cant say what I have different, as a matter of fact I have been a little sloppy this week... So I dont know.

 

Felt terrible on my ride this morning, so just went to middle blade and settled on a nice easy heart rate, and just spun it out for 1h30. Maybe this lethargy is just the fact that I have achieved the goal of Berg and bush and now I dont really have other goal to train for??

 

Regards

[HippoPal]

Protein does spike blood glucose. What you can try is to make sure your protein powder has very little carbs and no sugar added to it. Then you should also split your protein intake throughout the day instead of having it all at once.

 

USN Whey (Protein) Isolate - will go and read what's what ,ie. ingredients asap.

 

Thanks P.AK., for the tip re spreading out my protein intake. Perhaps I should continue to make the smoothie with the protein powder and drink it at two sittings rather than gulping it all down in one go. More experimentation is needed. The only reason I have stuck to the protein powder is because of the smooth texture it gives to my shake - I reckon my protein intake from other sources is nutritionally adequate. I've read that gum mastic and guar gum, in minute proportions, can get rid of the frothiness too.

[htone]

The Good Professor Tim Noakes is now really turning up the heat - look at the below, a collective 1 900kg los from 127 self-reporting LCHF'ers !!!

 

This study analyses 127 communications from individuals self-reporting their weight change following adoption of a low-carbohydrate, high-fat (LCHF) eating plan. Total combined self-reported weight loss was 1 900 kg (range 5 kg gain to 84 kg loss). The mean ± standard deviation weight loss of 15 (±12) kg is among the largest yet described. Sixteen subjects reported the LCHF ‘cured’ (i.e. medications no longer required) one or more of their medical conditions, most commonly type 2 diabetes mellitus (T2DM) (n=14), hypertension (n=8) and hypercholesterolaemia (n=7). Another 9 subjects with either type 1 diabetes mellitus or T2DM reduced medications as did 7 patients with hypertension; 8 no longer suffered from irritable bowel syndrome. These data show that significant and rapid weight loss is possible on an unsupervised eating plan that severely restricts daily carbohydrate intake to approximately <75 g/day. Better weight loss on a carbohydrate-restricted LCHF eating plan than on an iso-caloric high-carbohydrate, low-fat (HCLF) diet is well described in the literature, probably due to a paradoxical reduction of hunger by carbohydrate restriction. A randomised controlled clinical trial is urgently required to disprove the hypothesis that the LCHF eating plan can reverse cases of T2DM, metabolic syndrome and hypertension without pharmacotherapy.

 

http://www.samj.org.za/index.php/samj/article/view/7302/5506

[htone]

Product endorsement follows...

 

I started using Supplements SA's Whey Protein after buying it in a pharmacy in GP recently, really liked the taste (I mix the coffee and choc flavours together) and the best part is that it only contains 3g of carbs per 30g serving. I ordered the 7lb buckets online (they are based in PLZ) and they shipped for free.

 

@HippoPal, as P.A.K. suggests, split your protein into 2 or 3 portions per day, when I go a little close to 50g per portion my BG spikes quite high, so now I take it in 3 divided portions and have not had a BG reaction since. When I "throttle back" on my protein intake to around 1g / kg bodyweight, I can manage my weight much more easily, but as soon as I approach the +1.5g / kg range, I seem to slowly add weight, regardless of other measures.

 

 

edit : added pic

Edited October 27, 2013 by htone

[Nancy Drew]

It kind of depends how much you have to loose ....

Most folk here are cyclists (duh!) so are in reasonable shape already. Losing 20kg's when you have 15%body fat may not be terribly realistic.

 

I should really have expanded more on the post above in terms of training load from here on in.

You have done the hard yards ito LCHF; the first 2-3 weeks are the worst. Well done for hanging in there.

 

Now, what is really important is to manage the training load until you are fully burning fat efficiently. For everyday living that may only be another 2-3 weeks, but for exercising, that may be another few MONTHS!

My experience is that the best way to accelerate this process is to adopt a Maffetone style program. This means staying below your carb burning threshold for around 2 months. For me that means slow riding, even slower hills and definitely no MTB.

This approach will give you the best chance at a quick transition and also get you back to normal training the quickest.

Also helps burn fat so the inches reduce

Carb threshold HR is roughly 180-age. There was some discussion here about Maffetone's methods. Generally considered good, but not easy.

 

Quick update before my day gets busy again!

 

I have roughly 14 kgs to lose (many would disagree, but I know that the weight I'm aiming for is the weight I was most comfortable at a couple of years back)

 

I've tried the above training method for my last few rides. I hardly even break a sweat! I haven't been off road because it's impossible to control my HR, so I've been riding my MTB on the road. Every now and then I can hear other cyclists approaching from behind, then I quickly pedal faster because I'm embarrassed to be going so slowly

 

That aside, Friday was 3 weeks for me and my energy is returning.

 

By Friday, I was down 2.5kgs (11.5 to go) and 5cms around my waist!

 

My skin looks better than ever! People are commenting on it, so it's not my imagination

[Helpmytrap]

Off topic but I thought it was quite funny, supposed low carb bread.

[Cuppa Bru]

LMAO! Thanks for that bread vid, HMT. I hope it's a prank video.

[Helpmytrap]

LMAO! Thanks for that bread vid, HMT. I hope it's a prank video.

That's the best part, it isn't a prank! That is actual bread that they received.

I came across this yesterday which lead me to the video, http://www.dietdoctor.com/give-low-carb-frauds-julian-bakery-deserve

 

Reading this website (http://low-carb-scams.com/offending-companies/the-bernie-madoff-of-the-low-carb-scam-artists/) which was created to expose 'Julian Bakery' it seems like the "bakery" change the recipes regularly and this video was the outcome of one of the changes they made.

[Roux 1]

What is the carb content of raw oats? Am I reading "Myfitnesspal" correctly. 1/2 cup of raw oats yields 27,2 grams?

[Helpmytrap]

It is in the region of 65g per 100g

[Harryn]

A very good critique of Prof Lustig's "sugar and fructose is poison" argument.

This post is very popular and the writer is highly regarded.

 

http://www.alanarago...ctose-alarmism/

 

and a summary of the comments for those that don't want to read through more than 700 (and counting) of them !

 

http://www.alanarago...larmism-debate/

 

What is interesting is how even "experts" can get their facts wrong about simple things like sugar in Japanese diets and actual food consumption data in general.

 

Wow, I read a lot of the blog on the weekend. Fascinating to see how how Dr Robert Lustig was totally and utterly decimated. I am embarrassed to say that I was so taken by his lecture until I read this blog. Mr Alan Aragon 1, Dr Robert Lustig 0.

 

I really had to laugh when Lustig sought to restore his credibility by citing the number of Youtube hits he has.This is what science has been reduced to?

 

This blog is a must read!

Edited October 28, 2013 by Harryn

[No Name]

What yoghurts do you guys use? And where do you buy them?