LCHF - Low Carb High Fat Diet Ver 2

[SimpleDom]

I experienced the very same effect. And now that I'm back on the straight and narrow it seem to have enabled me to drop past my previous low where I was stuck :-O

Have you lost muscle mass weight?

[rpedro]

Have you lost muscle mass weight?

 

I don't believe so. I feel stronger but that could be because I am well rested. What I also find is that I eat less when I don't train.

 

I don’t do full on Banting. I bant when I’m off the bike but I race High Carb. During training I use to mainly train low carb as well but I find that causes me to eat too much food afterwards. I’m now tweaking my eating so that I make sure that I fuel enough for my training (carbs). In effect I lose weight in the kitchen and not on the bike. That will also enable me to get in quality training.

[rpedro]

Awesome read:

http://www.active.com/nutrition/articles/do-low-carb-high-fat-diets-sap-performance

[DaleE]

Awesome read:

http://www.active.com/nutrition/articles/do-low-carb-high-fat-diets-sap-performance

An interesting perspective - it certainly flies in the face of the studies done by Phinney, et al that showed increased aerobic performance and maintenance of PPO in cyclists.

 

I have not gone to dig up the specific studies he mentions, but I do wonder if the test subjects were fully fat adapted before doing their tests. If not properly adapted, you would expect the kind of results he mentions.

That he quotes the 2004 study as low carb (41% of total calories were carbs) shows the author has very little understanding of what low carb is. At 41% calories from carbs, you are not giving the body enough carbs, but at the same time you are preventing fat adaptation, so of course the body runs out of fuel. 

 

Perhaps another case of 'everyone is different - you need to find what works for you'.?

[rpedro]

An interesting perspective - it certainly flies in the face of the studies done by Phinney, et al that showed increased aerobic performance and maintenance of PPO in cyclists.

 

I have not gone to dig up the specific studies he mentions, but I do wonder if the test subjects were fully fat adapted before doing their tests. If not properly adapted, you would expect the kind of results he mentions.

That he quotes the 2004 study as low carb (41% of total calories were carbs) shows the author has very little understanding of what low carb is. At 41% calories from carbs, you are not giving the body enough carbs, but at the same time you are preventing fat adaptation, so of course the body runs out of fuel. 

 

Perhaps another case of 'everyone is different - you need to find what works for you'.?

 

I'm exploring the timing of when I eat Carbs for high intensity training and racing. I'm already pretty close to my target weight so now I can start experimenting.

 

I can't see being able to RACE at the level I do even if I was fat adapted. I need the carbs. I do think that following a LCHF diet off the bike does make my body use the carbs better. But I'm stilling exploring what works for me.

[Maniax]

Morning and Welcome

 

If we had a FAQ, this would be the number 1 question ... a little search through the archives will provide many opinions and different strategies for the different kinds of events.

For the sake of brevity, the general consensus round here seems to be like this:

1. get properly fat adapted (2-3 weeks)

2. train on water alone.

3. ditch gels and bars, eat real food

4. when racing if you feel the need for food or energy, use some form of real food carbs that you like. banana, cashews, raisins, muffins in the half hour before and during the event ... go search for the detail of glut4 receptors if you want more info on why this is not harmful to your low-carb-fat-adapted state.

5. remember to separate nutrition and hydration - powdered mixes in your bottle are a bad idea.

 

 

Thanks.  Yeah, I stuck to the LCHF principles again after the ride.

So during a ride:

1. water only

2. bananas, nuts (basically real stuff that contains natural protein, carbs and sugars

 

whats the deal with powdered drinks like 32gi?  I use to swore by that stuff during a race.

[Tracey8670]

I don't believe so. I feel stronger but that could be because I am well rested. What I also find is that I eat less when I don't train.

 

I don’t do full on Banting. I bant when I’m off the bike but I race High Carb. During training I use to mainly train low carb as well but I find that causes me to eat too much food afterwards. I’m now tweaking my eating so that I make sure that I fuel enough for my training (carbs). In effect I lose weight in the kitchen and not on the bike. That will also enable me to get in quality training.

 

There  is a concept called carb-cycling, which seems to be clearly coming through here.  Carb-cycling is great for those who dont Bant fully, but one must still be careful not to do to many Bant-carb combo's.  You will balloon... guaranteed

[DaleE]

whats the deal with powdered drinks like 32gi?  I use to swore by that stuff during a race.

 

Personally I don't like them cause they are usually full of sugar (even the lo-gi ones), but more importantly because you are then mixing hydration with nutrition. When I am thirsty, I want water to quench that thirst ... if my bottle has some magic powder in it, then I'm getting nutrition and not hydration. Also what then what used to happen to me is that on a hot ride, you drink more, but the drink has sugar in it, so you get too much sugar and then end up with gut rot ... bonk!

 

Why not find a convenient route of 3-4hrs close to home. Ride it like a race with 32gi and next week ride it like a race again using water and real food.  See which works for you. 

[Cois]

Had to skip a USN product this morning.  Had a very bad nights sleep, so feeling super weak.  Took the label.  22g of Carbs per serving.  Left it on the fridge and took two bottles of water.

So watch what you drink.  Rather take water and stay in the right zone.

 

Must admit, I am so craving the Vooma packet on my table right now....

[Ironfist]

http://www.lowcarbsosimple.com/guest-post-strawberry-cheesecake-fat-bombs/

[Maniax]

Personally I don't like them cause they are usually full of sugar (even the lo-gi ones), but more importantly because you are then mixing hydration with nutrition. When I am thirsty, I want water to quench that thirst ... if my bottle has some magic powder in it, then I'm getting nutrition and not hydration. Also what then what used to happen to me is that on a hot ride, you drink more, but the drink has sugar in it, so you get too much sugar and then end up with gut rot ... bonk!

 

Why not find a convenient route of 3-4hrs close to home. Ride it like a race with 32gi and next week ride it like a race again using water and real food.  See which works for you. 

 

seperating nutrition and hydration... never thought of it that way.

 

Thanks for the advice.  I'll continue to read and test.

[Tracey8670]

Thanks.  Yeah, I stuck to the LCHF principles again after the ride.

So during a ride:

1. water only

2. bananas, nuts (basically real stuff that contains natural protein, carbs and sugars

 

whats the deal with powdered drinks like 32gi?  I use to swore by that stuff during a race.

 

It took me 8 weeks to become fat-adapted !!!!  But, it has been worth it since then.  I am not as competitive as you guys, and am getting myself back up to doing longer rides (3-5hours) and am using water ONLY and am not hungry immediately after either!  On shorter, high intensity rides (1h30), I also use water only.

 

I havent tested this in a triathlon or anything yet though!

[rpedro]

There  is a concept called carb-cycling, which seems to be clearly coming through here.  Carb-cycling is great for those who dont Bant fully, but one must still be careful not to do to many Bant-carb combo's.  You will balloon... guaranteed

 

I never knew about carb-cycling and thanks for sharing. I honestly feel that it (carb-cycling) is what will work best for me. I've finally reached my goal weight and I look forward to tweaking my carb intake so that I can maximize my training and racing.

 

Its is because of Banting that I was able to reach my goal weight but I'm not planning on vilifying carbs. I found banting to be the most sustainable Low Carb diet. Low Carb NOT NO CARB. For me it's about finding the balance and getting in the correct carbs at the right time.

[Guest DieBees]

I never knew about carb-cycling and thanks for sharing. I honestly feel that it (carb-cycling) is what will work best for me. I've finally reached my goal weight and I look forward to tweaking my carb intake so that I can maximize my training and racing.

 

Its is because of Banting that I was able to reach my goal weight but I'm not planning on vilifying carbs. I found banting to be the most sustainable Low Carb diet. Low Carb NOT NO CARB. For me it's about finding the balance and getting in the correct carbs at the right time.

How much weight did you loose?

[rpedro]

How much weight did you loose?

 

Lost 40 kgs and now weighing 65kgs.

[Guest DieBees]

Lost 40 kgs and now weighing 65kgs.

Wow. Very well done!!!

 

Im impressed!