LCHF - Low Carb High Fat Diet Ver 2

[Branne]

It all started with the Fat shake...

As I embarked on my journey into the Banting world, my biggest apprehension with this eating plan concerned breakfast. I was 100% committed to Oats for breakfast. Nothing else would do. All other meals of the day could be whatever BUT breakfast HAD to be Oats.

So after having spotted the Fat Shake in Real Meal Rev. I thought I’d give it a bash (with some reservations, I might add…).

Before my first long slow Sunday ride on LCHF I went for a search and got the ingredients together as per recipe (double fat Woolies cream, full cream milk, coconut cream and butter) blitzed it in the blender and just downed the whole lot - it's a huge shake! The indulgence of this fat shake just propelled me firmly into the land of LCHF. Those ingredients together, I mean the combination of those saturated fats - outrageous / preposterous! I could imagine the Cardiologist-Fraternity getting hold of this recipe and make some panic-stricken phone calls with the paranoia-pitch turned up high to all its members – simply put - Loved it!

 

I then jumped straight on my bike, armed only with fat shake and water and set off. Thought I’d be likely to throw up along the way, but felt surprisingly good. Had one coffee stop with a cappuccino 2hrs into the ride, not because I was hungry nor needed it, but to be social with my riding “carbo-buddies”. Then rode another 2.5 hrs. Got back home more than 5hrs later – not hungry whatsoever. But I was feeling GREAT! Full of energy! Started fixing things around the house, family probably thought I was on drugs! About another hour I started to get a bit peckish. The Fat Shake for me was such a significant change / shift in eating relating to cycling, that’s why I felt this / fat shake was my defining moment entering the Banting scene. After this breakfast, there was no going back. Who need oats?

[davetapson]

Comments on post exercise supplementation from Loren Cordain - one of the original paleo proponents:

http://thepaleodiet.com/alternatives-to-gluconeogenesis-for-rebuilding-post-workout-glycogen-levels/

[deanbean]

The Questionable Link Between Saturated Fat and Heart Disease in The Wall Street Journal

http://online.wsj.com/news/articles/SB10001424052702303678404579533760760481486

[George O]

Do what winner's do, not what so called guru's think is right.

Jason Lester is a Ultra marathon runner ( we as cyclist fall in the same category ) except that Jason is handicapped. Was hit by a car while training on his bicycle, and his right arm is paralyzed at the age of 12.

Commitment, training and the correct supplementation Jason achieved remarkable results.

 

Ultra Endurance Athlete, Jason Lester

• Iron Man
  
• ESPY Award Winner
  
• Best Selling Author
  
• Public Speaker
  
• Founder of EPIC 5 (Running 5 Iron Man’s in 5 Days on 5 Hawaiian Islands)
  

Achievements

• Nike Journey for a Better World, Ran & Biked 5,000 miles in 102 days across the United States, 2012
  
• ESPN Award Winner, 2009 (1st male Triathlete to win an ESPY)
  
• Nike Endorsed Athlete (Personal Shoe Deals)
  
• H2OPE Bad water for Clean water, Ran 316 miles from Las Vegas to Mt. Whitney, 2011
  (1st male athlete in the world to complete)
  
• EPIC5 Challenge, 5 Iron Distance Triathlons – 5 Hawaiian Islands in 5 Days, 2010, 2011, 2012
  (1st Athlete to Complete 3X)
  
• RN? Ran 3,550 across the United States of America
  4th fastest athlete to run SF to NYC )
  
• IRONMAN Hawaii World Championships, 2008 Finisher, 2009 Finisher
  (1st in Category)
  
• Squaw Peak Mountain Summit Record, 13x in 24 hours, 2013
  
• 3PICMAN Challenge, 7.2-mile swim, 336-mile bike and 78.6-mile run in 51hrs, 2012
  
• 26X26, Ran 26 Marathons in 26 Consecutive Days to feed Hawaii’s homeless, 2012
  
• EPIC100, Ran 100 miles non-stop from Kailua-Kona to the Top of Mauna Kea Mountain 15,000ft, 2012
  
• RUNMAN, Ran 230 miles around the Big Island of Hawaii – 5 1/2 Days— 6 Days Non-Stop, 2012
  
• IRONMAN Hawaii World Championships, 2008 Finisher, 2009 Finisher (1st on Category)
  
• Ultra-Marathon, Hilo to Volcano, 2008 Finisher (9th place overall)
  
• The Nautica New York City Triathlon, 2007 (2nd place)
  
• Contact me regarding the exclusive range of supplementation available - Pre, Post training, weigh loss supplementation.
  
• George - georgemoliver@yahoo.com
  

[jcza]

Do what winner's do, not what so called guru's think is right.

Jason Lester is a Ultra marathon runner ( we as cyclist fall in the same category ) except that Jason is handicapped. Was hit by a car while training on his bicycle, and his right arm is paralyzed at the age of 12.

Commitment, training and the correct supplementation Jason achieved remarkable results.

 

Ultra Endurance Athlete, Jason Lester

• Iron Man
  
• ESPY Award Winner
  
• Best Selling Author
  
• Public Speaker
  
• Founder of EPIC 5 (Running 5 Iron Man’s in 5 Days on 5 Hawaiian Islands)
  

Achievements

• Nike Journey for a Better World, Ran & Biked 5,000 miles in 102 days across the United States, 2012
  
• ESPN Award Winner, 2009 (1st male Triathlete to win an ESPY)
  
• Nike Endorsed Athlete (Personal Shoe Deals)
  
• H2OPE Bad water for Clean water, Ran 316 miles from Las Vegas to Mt. Whitney, 2011
  (1st male athlete in the world to complete)
  
• EPIC5 Challenge, 5 Iron Distance Triathlons – 5 Hawaiian Islands in 5 Days, 2010, 2011, 2012
  (1st Athlete to Complete 3X)
  
• RN? Ran 3,550 across the United States of America
  4th fastest athlete to run SF to NYC )
  
• IRONMAN Hawaii World Championships, 2008 Finisher, 2009 Finisher
  (1st in Category)
  
• Squaw Peak Mountain Summit Record, 13x in 24 hours, 2013
  
• 3PICMAN Challenge, 7.2-mile swim, 336-mile bike and 78.6-mile run in 51hrs, 2012
  
• 26X26, Ran 26 Marathons in 26 Consecutive Days to feed Hawaii’s homeless, 2012
  
• EPIC100, Ran 100 miles non-stop from Kailua-Kona to the Top of Mauna Kea Mountain 15,000ft, 2012
  
• RUNMAN, Ran 230 miles around the Big Island of Hawaii – 5 1/2 Days— 6 Days Non-Stop, 2012
  
• IRONMAN Hawaii World Championships, 2008 Finisher, 2009 Finisher (1st on Category)
  
• Ultra-Marathon, Hilo to Volcano, 2008 Finisher (9th place overall)
  
• The Nautica New York City Triathlon, 2007 (2nd place)
  
• Contact me regarding the exclusive range of supplementation available - Pre, Post training, weigh loss supplementation.
  
• George - georgemoliver@yahoo.com
  

 

What is this???

[davetapson]

Do what winner's do, not what so called guru's think is right.

 

What? Use EPO?

 

If you have something to contribute, please do so - we welcome useful content.

 

If this is just an advert (which I suspect it is), please delete it and place it in the classifieds. If you have something non-LCHF to discuss, then a new thread is probably what you want.

[deanbean]

Spam me thinks.

[davetapson]

JC - I can't find the post that you posted on your Joberg2C experience...

 

Have you refined your thinking on what to do in stage races? Thinking of Sani next week.

 

My plan is to supplement with gels (and feed table goodies) during the race and then try and LC it as much as is possible for meals/outside the race (except beer, which, curiously enough, is important for recovery on Sani).

 

Got any suggestions? Anyone else who has tried LC stage racing?

[HappyMartin]

I would do exactly as you say above Dave. I think I would chuck a few goodies in my bag though. Coconut oil, macadamia nuts and so on. Not to use while racing but for the evening and morning meals.

Edited May 9, 2014 by HappyMartin

[jcza]

JC - I can't find the post that you posted on your Joberg2C experience...

 

Have you refined your thinking on what to do in stage races? Thinking of Sani next week.

 

My plan is to supplement with gels (and feed table goodies) during the race and then try and LC it as much as is possible for meals/outside the race (except beer, which, curiously enough, is important for recovery on Sani).

 

Got any suggestions? Anyone else who has tried LC stage racing?

 

Dave I think it was wiped out during the crash.

 

These days I increase butternut, sweet potato, pumpkin or similar night before race.

Race day - I'll have something high GI for breakfast. Muffins or even breadrolls with butter.

During race - Roughly 1 x bottle and 1 x gel per hour.

Immediately post race - Anything goes but I try and eat proper food and not processed stuff from sachets.

 

I try not to have more than 2 beers in the afternoon. (or 1 x glass of red at night)

[Branne]

My strategy would be to try and remain LC "as much as possible" until race starts. If "adapted", burning more fat for fuel can be a major advantage, thus that's what I'm trying maximize. I feel that suddenly eating carbs BEFORE race could diminish that advantage. Once racing and immediately post race/stage is where I would use high GI carbs.

We all respond differently and have to find what works best, but that would be my start.

[Branne]

I found this article useful for racing on lchf:

 

http://profgrant.com/2014/03/04/how-to-win-the-ironman-on-lchf/

 

"Race day nutrition

 

Here’s the big change made. The race fuel wasn’t fat, it was 20 gels and 1.5 bottles of coke on the bike leg. On the run he started with a handheld gel bottle holding 4 gels. At the halfway he collected another bottle but ended up not using that and went to a combination of coke and water after that.

 

Remember as you read below that carbs, especially in the rapidly absorbed form such as gels, boost blood sugar and insulin production. Insulin turns off fat burning and promotes glucose burning.

 

Bevan had discovered, for himself at least, that once he was well fat adapted, that when he was riding at around 270 W power output then the extra gels didn’t end up dialing down his fat metabolism. He was still around 50% fuel by fat and 50% by carbohydrate. We feel that the whole Kreb’s (fuel) cycle in the body was spinning fast enough and fuel utilisation was high enough that insulin wasn’t being secreted in massive amounts to dial down fat burning and promote glycogen only fuel use. This isn’t what you see in non-fat adapted athletes. Nor is it what you would see in Bevan at rest. This was a key discovery as he could get the performance benefits of the carbs whilst still maintaining the fat burning that he had developed through his LCHF and mainly fasted long aerobic training work."

[DaleE]

Got any suggestions? Anyone else who has tried LC stage racing?

 

I think it depends on how hard you plan to race ... if you're anaerobic from the start, then you're going to need gels, high GI stuff, etc. If you're predominantly aerobic AND fat adapted, then much less carbs will do ... perhaps almost none depending on your fitness.

 

We normally start slowly each day, going harder and harder as the day progresses. With this plan, the eating strategy that works for me is water for first 1.5-2hrs, then continuously nibble on salted cashews for the rest and possibly add some potatoes or other carb from a feed station. The harder I go the more carb I eat, but never eat carbs in the first hour (makes me feel sluggish).

I generally try to stick to real foods, but have used Ucan successfully; just be aware that it takes 20-30 min to have an effect.

 

After the crucial recovery beer, it's easy to stick to LCHF at Sani - plenty of salads and meat and butter around. Take some macadamia nuts for afternoon / evening snacks & cash for glass of red or two.

Mornings can be a challenge if you need to eat before riding. I stick to coffee before a race, but YMMV.

 

Which event are you doing?

[George O]

What? Use EPO?

 

If you have something to contribute, please do so - we welcome useful content.

 

If this is just an advert (which I suspect it is), please delete it and place it in the classifieds. If you have something non-LCHF to discuss, then a new thread is probably what you want.

 

EPO, sjoe, certain people made all products look suspicious. Nope no drugs, pure clean healthy supplements. And yes this cover LCHF

Please note that I do not advertise the product, I want to join the group discussion, every one has got experience with certain products, I have personally tried several, I had my fare share of up set and jipo guts etc.

The product is not available from the shelf of sport,cycle shops, only through company associates which the company claim to be exclusive, with better after sales customer service. Why ? because the product come with a guarantee that it is what the company states it is. Delivery to your door etc. etc.

I must admit that I am a healthy 53 year old mtb cyclist, not competitive as I would like to be, how ever, I had 3-4kg's of stubborn fat which I dropped in 30 days by using the fat loss product from the company, also a daily supplement which made or then assisted / supported Jason Lester to what he is today. My whole family including my SWD cyclist son is using the products from pre work out to recovery and optimal nutrition.

 

The company product line is comprehensive, how ever more orientated towards optimal nutrition

 

For the reason of discussing products or then advertising the product wont I mention the name, no hidden agenda, just send me a mail and I will forward the link to the website and all relevant info to your inbox, I am staying on this discussion group and would like to discus the product and achievements etc Not advertising

 

But why do I feel so strongly about this product ! I do not believe in chemical's been pumped into me and my family's body's, we try to stay healthy and exercise regular etc. This stuff is natural and act as a supplement and the multi vita's we need. No I am not a health freak, just common sense

I do think that every one on this form is here for the same reason, health weigh loss, staying healthy.

 

Last point - How can I discuss a product on this forum that I personally use and that is working for me as a mtb'r and a provincial cyclist, without advertising the product. I find this difficult, but do respect every one on the forum and the HUBSA rules, no problem.

Feel free to contact me

Current status, strong winds, demit !!!! I hate the indoor trainer

[George O]

EPO, sjoe, certain people made all products look suspicious. Nope no drugs, pure clean healthy supplements. And yes this cover LCHF

Please note that I do not advertise the product, I want to join the group discussion, every one has got experience with certain products, I have personally tried several, I had my fare share of up set and jipo guts etc.

The product is not available from the shelf of sport,cycle shops, only through company associates which the company claim to be exclusive, with better after sales customer service. Why ? because the product come with a guarantee that it is what the company states it is. Delivery to your door etc. etc.

I must admit that I am a healthy 53 year old mtb cyclist, not competitive as I would like to be, how ever, I had 3-4kg's of stubborn fat which I dropped in 30 days by using the fat loss product from the company, also a daily supplement which made or then assisted / supported Jason Lester to what he is today. My whole family including my SWD cyclist son is using the products from pre work out to recovery and optimal nutrition.

 

The company product line is comprehensive, how ever more orientated towards optimal nutrition

 

For the reason of discussing products or then advertising the product wont I mention the name, no hidden agenda, just send me a mail and I will forward the link to the website and all relevant info to your inbox, I am staying on this discussion group and would like to discus the product and achievements etc Not advertising

 

But why do I feel so strongly about this product ! I do not believe in chemical's been pumped into me and my family's body's, we try to stay healthy and exercise regular etc. This stuff is natural and act as a supplement and the multi vita's we need. No I am not a health freak, just common sense

I do think that every one on this form is here for the same reason, health weigh loss, staying healthy.

 

Last point - How can I discuss a product on this forum that I personally use and that is working for me as a mtb'r and a provincial cyclist, without advertising the product. I find this difficult, but do respect every one on the forum and the HUBSA rules, no problem.

Feel free to contact me

Current status, strong winds, demit !!!! I hate the indoor trainer

 

Before I forget the most important point regarding me discussing the product - performance on and off the bike , great the best that I have experienced in a long time. My personal view.

[deanbean]

George I'm not interested.

 

Went for a hard ride this am. 3.5hrs, in our mountains, with lots of steep climbs, on my hard tail, with 1x10 32 and 36 rear.

I pushed hard (av HR about 80%), and found that my energy levels stayed constant. I took the emergency goo, but didn't even think of using it. One of the best rides on LC so far.

 

How hard do you think you could push it.