LCHF - Low Carb High Fat Diet Ver 2

[DJTerblanche]

While I understand what you are saying, I don't think any of us on this thread (I could be wrong) go out to eat 1500kCal just because our Garmin/Polar says that is how much we burnt. From the start it has been "do not count calories", "eat when hungry" and "stop when full." These 3 simple steps make it very easy to get by.

 

Take your theory and consider how many guys on here say that they don't have "recovery meals" because they are not hungry after a ride/race. While your theory my not apply to the LCHF people, it may ring very true for the weekend warrior type of people that cycle for fun and aren't worried about what they eat because "I will cycle it off tomorrow."

 

I like having a Future Life shake (350ml milk + 100g powder) after an evening workout, and a strong coffee with a few sugars.

This is mainly to put some glycogen back into the muscles for the next exercise, and not getting into that "all exhausted" state.

According to a few sources the glut4 receptors goes to the outside of the muscles cells after exercise to suck up the glucose in the blood, Hence your blood sugar levels shouldn't rise dramatically when having a carby meal after exercise.

Say you had an hour ride back at 80% Max Heart Rate and 30% of the energy was derived from fat.

Just a quick guesstimate would say this is 600 cal in total and that you used 420 cal energy from the muscle glycogen.

The amount of calories from sugars in that future life shake + coffee with 2 sugars is +- 330.

 

I think it is quite difficult to over-eat on calories after a strenuous exercise. One should rather focus on supplying your body with enough energy (doesn't need to be carbs) to prevent your body from burning proteine to keep up with its energy demands.

 

I then normally take a few almond nuts before bed, about 2 hours after the Future life shake. To supply my body with abit more protein and fat to sustain my body with more fuel for the night, given most if my prior "meal" went into replenishing the body.

 

By the morning if any of the glycogen were stored in the liver, it should be burned up, starting the day in a state of ketosis. So keeping my morning and afternoon meal to LCHF is therefore quite important to me

[2wheelsgood]

The 3 easy steps: "stop when full' ---for me this can easily go south.. the full feeling is not sensitive enough.

 

Quite so... for me it's nuts. There is no full feeling when I'm eating nuts, just the feeling of the bottom of the bag

 

Also it took me way too long to stop viewing exercise as X calories out therefore requiring X calories in.

[Topwine]

Make the time, watch this shocking research on Glyphosate . The elephant in the room causing obesity, diabetes, autism, etc, etc ?

 

[Topwine]

Some nice data plots from Nancy Swanson on GMO foods and diseases here,

 

http://www.examiner.com/article/data-trends-show-correlation-between-increase-organ-disease-and-gmos

[lloydkayak]

For those who may be interested ...

 

Noakes and fellow authors of his new book Meal Revolution are doing a talk at SSI on 2 Dec. Call 021 4616808 to book a place. No charge, but not lots of space left apparently.

 

If anyone does, go, let me know as I'll be there and it's always nice to physically meet the folk we interact with in the virtual world!

 

Can anyone confirm the time for tonight's talk... I will definitely be there but can't get through to the SSI guys to confirm that its 18h00?

[jcza]

I like having a Future Life shake (350ml milk + 100g powder) after an evening workout, and a strong coffee with a few sugars.

This is mainly to put some glycogen back into the muscles for the next exercise, and not getting into that "all exhausted" state.

According to a few sources the glut4 receptors goes to the outside of the muscles cells after exercise to suck up the glucose in the blood, Hence your blood sugar levels shouldn't rise dramatically when having a carby meal after exercise.

Say you had an hour ride back at 80% Max Heart Rate and 30% of the energy was derived from fat.

Just a quick guesstimate would say this is 600 cal in total and that you used 420 cal energy from the muscle glycogen.

The amount of calories from sugars in that future life shake + coffee with 2 sugars is +- 330.

 

I think it is quite difficult to over-eat on calories after a strenuous exercise. One should rather focus on supplying your body with enough energy (doesn't need to be carbs) to prevent your body from burning proteine to keep up with its energy demands.

 

I then normally take a few almond nuts before bed, about 2 hours after the Future life shake. To supply my body with abit more protein and fat to sustain my body with more fuel for the night, given most if my prior "meal" went into replenishing the body.

 

By the morning if any of the glycogen were stored in the liver, it should be burned up, starting the day in a state of ketosis. So keeping my morning and afternoon meal to LCHF is therefore quite important to me

 

By consuming large quantities of carbohydrates after depleting glycogen stores as a result of exercise or diet, the body can increase storage capacity of intramuscular glycogen stores. In general, glycemic index of carbohydrate source doesn't matter since muscular insulin sensitivity is increased as a result of temporary glycogen depletion. I'm not a fan of futurelife or any other processed stuff that comes in packets and prefer to have a proper meal.

[Leon Besaans]

I like having a Future Life shake (350ml milk + 100g powder)

 

 

Future WHAT???

[DJTerblanche]

Future WHAT???

 

Like JCZA said, its some processed stuff, but I think its one of the healthier processed stuff around if you are too tired/lazy to cook and need to get a few low-gi carbs and protein into your body after a work-out.

 

http://www.futurelife.co.za/products/smart-food/

[DaleE]

Can anyone confirm the time for tonight's talk... I will definitely be there but can't get through to the SSI guys to confirm that its 18h00?

 

Invite was 18h00 for 18h30 ...

[lloydkayak]

Invite was 18h00 for 18h30 ...

 

Thanks Dale, I ended up getting there way to early but the plus was I was the first guy to get my book signed and have a chat with Prof. What a cool guy!

 

Hearing about the making of the book was great, so was hearing prof's specific stance on some of the LCHF "challenge" points. He put together a very good summary of the fat is not bad and heart disease arguments. The general level of discussion wasn't quite technical enough for me, but I do understand he was talking to the level of the general audience...

 

What I did draw from it though, is a clear reason why it has been so easy for the food companies to draw the wool over peoples eyes. Noakes presented the absolutely outrageous concepts (when looking from a traditional standpoint, without all the reading we have all done), without the full technical explanations at times, and people just accepted everything as gospel. They didn't really know how it all worked but they accepted everything he said, without question... It was quite something to witness. Obviously, I agree with his standpoint because of the overwhelming amount of reading I have been doing, but it was still crazy to see the lay-person's (if I can call them that) response!

 

Quite a lot of laughing from the audience on stuff that really wasn't funny, just facts...

 

Anyway, that's just my thoughts, I found the talk very interesting and the book is really well put together to boot! Just made menu choices a lot easier! There seems to be a great section on breakfasts... which I find the most challenging meal without carbs.

[DaleE]

Yup, also enjoyed the talk. A few things stood out for me:

 

1. No mention of ketosis anywhere. Focus is entirely on insulin resistance and blood glucose. I suppose cause it's easier to measure and easier to understand.

2. He is obviously still struggling to convince folk that fat is not bad for you - clear in both the amount of time spent on it and the questions afterwards.

3. His story about the GM study that was pulled recently - would love to find more info on that.

4. The guy who asked the question about high LDL levels on LCHF .... I'm pretty sure that can be controlled with more mono and less saturated fat. I thought this was fairly common knowledge, but Noakes seemed to indicate that both he and Taubes are still looking for an answer in this regard.

5. Absolutely loved Sally's presentation - a really good way to bring the point home.

[lloydkayak]

There was also no mention of the relationship between burning glycogen and burning fat (Aerobic/anaerobic exercise). In fact, I don't recall him mentioning glycogen at all come to think of it.

 

But as you say, the aim was to get the message out and make it as easy as possible to understand. On the prevalence for increasing LDL levels, I recall Peter Attia doing an in depth post explaining that measuring the number and size of particles is much more important than the concentrations... and that LDL doesn't actually get measured (as Noakes mentioned)

[Grondpad]

I travelled a bit to Sweden (Gothenburg) and France (Lyon).

 

1 thing I have learnt was that the food in Sweden is my type of LCHF place. Lots of fatty meats and creamy egg dishes. Loved it!! The French is a whole different story. Its pastry’s and breads everywhere. So the first part in Gothenburg went well, but not so well in Lyon.

 

Now back in SA I got back into the LCHF groove and thought that maybe I should have a little bit less fat and see if I can work a bit more fruits and some carbs into the diet. After how great I felt before I went on the trip I now know that “lots of Carbs” and I will never be good fiends again. The last week in SA whilst having more carbs than before was not good. I felt bloated and was always always hungry. The whole week I had the fatshake and was fine until lunch but this morning I only had some fruit with yogurt and by 9:00 I was in a aggressive state of Hangry! I got in my car, went and bought some salami stick and nice fatty chilly bites. Now 3:30 hours later I am still satisfied. I thought about going Paleo but think I will stick to LCHF. Not VLCHF, but LCHF with selected good carbs (like Topwine explained). Just want to add a thank you to Topwine for some articles he posted (even though I only understand 50% of the info). I like reading from an objective perspective and like it has been said so many times on this thread one should see what works for you. I now know that LCHF work well for me and I can include some of the good carbs.

[DaleE]

For those who bought the Real Meal book.

This apparently will be included in the next print run.

[DaleE]

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[DaleE]

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