LCHF - Low Carb High Fat Diet Ver 2

[Topwine]

http://www.sciencedirect.com/science/article/pii/S0735109710040507

 

Does Carotid Intima-Media Thickness Regression Predict Reduction of Cardiovascular Events? : A Meta-Analysis of 41 Randomized Trials

 

 

Conclusions

 

Regression or slowed progression of carotid IMT, induced by cardiovascular drug therapies, do not reflect reduction in cardiovascular events.

[DaleE]

This ketosis thing really interests me. Some of the books I have read focus on ketosis while others, as well as Tim Noakes, hardly mention it at all.

 

Is ketosis really a big deal?

 

Htones post above is (imho) right on the button. Perhaps I can just add the following:

 

Noakes does not seem terribly interested in ketones simply because he is looking at lchf from a diabetes view, and therefor Blood Sugar (BG) is his focus. It is of course known that there is a reasonable correlation between ketones (talking beta-hydroxybutarate blood ketones here) and BG, but his view (I asked him) is that it's simpler to focus on the BG, also easier for folk to understand ... and therefor you get a better result.

 

Personally, I tried "chasing" the ketone numbers for a while but have largely stopped. I still measure occasionally just for kicks but after a while you do get to know when you're in ketosis just by how you are feeling. I have taken the Noakes approach of thinking of blood sugar and ingested sugar and the ketone levels follow naturally. My "issue" is heart, not diabetes, but the logic and health markers are the same.

 

If you have any interest in blood sugar, suggest you have a look at some of Jenny Rhule's work. http://www.bloodsugar101.com

 

Lastly, on the subject of 'cheats' ....

1. I found that the longer/deeper you are in ketosis the easier to get back there after a 'cheat'.

2. plan for the cheats. a dinner out or a corporate event or halloween. its the umplanned ones that get nastily cause you have not thought about it before hand so end up eating everything in site.

3. As mentioned, cheat after a long exercise session reduces the spike - while I know it works I dont fully understand the mechanics - Davetapson can explain it

[DaleE]

At the risk of preaching to the choir, I thought I'd share my list of "lchf commandments". It's a mix of what I believe (and practice) and an attempt to provoke thought. I often have folk ask about my health / diet, so I put this list together and while back (and keep adding to it). I send it to them ... if they run screaming then that the end of the matter ... if they don't, then we can talk.

 

So, comments, additions, thoughts?

• LCHF is actually LC, Moderate Protein ,HF
  
• Not all fats are good, not all carbs are bad
  
• Sugar, processed foods, grains and hydrogenated oils are the enemy.
  
• Aim for BG levels 4.8 - 5.2
  
• Fasting works better when intermittent ie no pattern
  
• Alcohol slows weight loss but is good for the heart (in moderation)
  
• If it was not alive recently, don't eat it.
  
• Eat, wait and feel. If you feel good, eat it again. If you feel lousy, don't eat it.
  
• Cheating for 1-2 meals per week will not kill you. Sustained junk will.
  
• Exercise for fun and stress relief.
  
• Don't bother trying to exercise for weight loss … you can't outrun your mouth.
  
• Train 90% slow, 10% explosive. Race fast. Have fun.
  
• Separate hydration and energy source when exercising.
  
• For every scientific study there is another one that disproves it. Read them all and think critically.
  
• Be guided by what but what Grandma and the Bushmen ate.
  
• Coffee and dark chocolate are (delicious) stimulants. Go easy.
  
• Every writer, blogger, doctor, scientist has an agenda. Consider your own health. Look after n=1, not the whole population curve.
  
• Inflammation, not cholesterol, is your enemy.
  
• Stop stressing about the small things.
  
• Loose the idea that each meal has to be a culinary delight.
  
• Eat to live.
  

[davetapson]

 

 

3. As mentioned, cheat after a long exercise session reduces the spike - while I know it works I dont fully understand the mechanics - Davetapson can explain it

 

Re: point 3. Tim Ferris came up with a cunning plan. If you are going to have a meal which is not LCHF friendly, do 40 squats prior to the meal. He does them in a toilet stall as it looks a bit strange doing 40 squats next to your restaurant table. Then you are effectively in a 'post exercise' phase. Apparently it works. One of you guys with a BG meter could verify it for us...

Edited November 1, 2013 by davetapson

[DomJBo]

I know this is a little off topic at the moment but got this from the prof off of twitter last night and it by far the most valuable few minutes of his lecture.

 

The regulars I'm might have come across this already but it's intended to those you are reading this thread and learning about lchf.

 

http://t.co/U02zsmyj9G

Edited November 1, 2013 by DomJBo

[Nancy Drew]

Week 4 for me.

 

Frustrated that my weight and measurements haven't budged in a week.

 

I've had periods of extreme nausea this week. Some days I've found that I get halfway through a meal and then feel sick, so I just stop eating. Other days I've skipped meals completely because I just feel too nauseous to face food of any sort. I'm hoping that this isn't permanent, because I'd much rather eat carbs and sugar and feel semi-normal than have constant nausea.

 

This experience has taught me to really think about what food I put into my mouth. It's teaching me to use food as fuel rather than using it as a form of pleasure or an emotional crutch. For the first time in years I feel like I have some sort of control over my eating habits, which is good.

 

Just a couple of questions. My hair and skin (particularly on my forehead) have become quite greasy. Am I eating too much fat?

 

I've upped my average coffee intake to around 3-4 cups a day. Is this too much?

 

PS It's my sons birthday today, so I am planning a 'Cheat' meal tonight when I take him out for dinner. I'll let you guys know of the outcome

[Nancy Drew]

And now I've just read earlier in this thread that cooking with olive oil is a no-no... and there I thought I was doing the right thing

[Helpmytrap]

And now I've just read earlier in this thread that cooking with olive oil is a no-no... and there I thought I was doing the right thing

Ghee is your friend. (Clarified butter)

[P.A.K.]

 

Ghee is your friend. (Clarified butter)

or avo oil is also good for cooking!

[Excite_Bike]

I know its probably been asked a 1000 times on this forum, but does anyone know where i can get MCT oil in Johannesburg?

[HappyMartin]

And ghee is easy to make

[zappa]

A documentary on Statins:

 

 

http://www.abc.net.au/catalyst/stories/3881441.htm

[Helpmytrap]

I know its probably been asked a 1000 times on this forum, but does anyone know where i can get MCT oil in Johannesburg?

One can get Coconut Oil at Dischem and most if not all health shops. Else check Crede's website to see who stocks their product in your area. Yes it is expensive R150-170 per litre but get the Virgin Organic and not the odourless.

 

http://www.credeoils.com/store-locator/gauteng/

Edited November 2, 2013 by Helpmytrap

[Helpmytrap]

A documentary on Statins:

 

 

http://www.abc.net.a...ies/3881441.htm

Here is part 1 and 2.

http://www.youtube.com/watch?v=rDVf-00w5gk

http://www.youtube.com/watch?v=wAKaM330xzg

[jcza]

Ghee is your friend. (Clarified butter)

 

What about duckfat?

[Helpmytrap]

What about duckfat?

Fats & Fatty Acids (http://nutritiondata...-and-oils/617/2)

Amounts Per 100g Serving

Total Fat 99.8g

Saturated Fat 33.2g

Monounsaturated Fat 49.3g

Polyunsaturated Fat 12.9g

Total Omega-3 fatty acids 1000mg

Total Omega-6 fatty acids 11999mg

 

It is rather high in O-6 fatty acids, I would say that butter is a better choice since it is lower in O-6 and PUFA and higher in saturated. edit: but probably better than avo oil.

 

Fats & Fatty Acids

Amounts Per 100g Serving (Butter)

Total Fat 81.1g

Saturated Fat 51.4g

Monounsaturated Fat 21.0g

Polyunsaturated Fat 3.0g

Total Omega-3 fatty acids 315mg

Total Omega-6 fatty acids 2728mg

Edited November 2, 2013 by Helpmytrap