LCHF - Low Carb High Fat Diet Ver 2

[Cois]

think we need this:

 

“Cheesy mushrooms

 

4 Tbsp butter

4 giant mushrooms

4 tsp crushed garlic

Salt and black pepper

1 tsp dried mixed herbs

4 slices salami

3 medium tomatoes, each cut into 4 slices

1 cup grated cheese of your choice”

 

Excerpt From: Reynierse, Inè. “Low Carb is Lekker.” iBooks. 

[SimpleDom]

Just have to get back to the office. Can feel the morning commute took a bit out of me. I crave salt at the moment ( I was stuck only being able to use the top 3 gears on the rear of my bike and had to make due with the front gears )

You need to consume about 2g of sodium per day if You're training hard (according to "The Art and Science of low carbohydrate performance). That's a teaspoon of salt per day.

 

I've resorted to 1/4 of salt in a glass of water, twice per day, plus adding salt to foods. I also take salt water on long rides. Works very well.

Me and my wife also struggle with cramps and dizziness especially after hard training days, which we never experienced before.

 

We now take salt tablets on training days and problem solved.

[Cois]

You need to consume about 2g of sodium per day if You're training hard (according to "The Art and Science of low carbohydrate performance). That's a teaspoon of salt per day.

 

I've resorted to 1/4 of salt in a glass of water, twice per day, plus adding salt to foods. I also take salt water on long rides. Works very well.

Take it, it is not the normal table salt?  Some days I will make a brine solution of Himalayan salt, making a saturated solution.  I will then use about two spoons of the brine solution per 750ml bottle of water.  But I have not done this in a long time.

[jcza]

HI JC,  where can I buy these ketone strips to test the ketone levels.

 

As said previously I started on a LCHF lifestyle on 16 March, but still feels very flat and can't do HIIT on the wattbike that I've done before. I also feel very flat.

 

I stayed with the eating plan, very strictly but never track my food. I downloaded the Myfitness app on the weekend and was shocked to see that my Carb intake is over 40g per day so far.

 

I assume that I am not in ketosis (because of this high carb intake) and this is probably why I still struggle to train properly after almost 3 months. The good thing is that I can see where my carb intake is and can now cut on those foods. Further my protein intake is much to low- about 60 g where it should be closer to 100g. So I guess I lost a good deal of muscle weight in the process and not only fat.

 

I bought from Dischem. Called Freestyle Optium. Make sure you get the meter and the right strips. The normal glucose meter and strips won't measure ketones. 

[jcza]

Update - http://lowcarbperformance.blogspot.com/2015/06/plodding-along.html

[SimpleDom]

Update - http://lowcarbperformance.blogspot.com/2015/06/plodding-along.html

This is awesome. Please keep them coming!

[jcza]

USN Cup update - http://lowcarbperformance.blogspot.com/2015/06/race-day-usn-cup-at-red-barn.html

[jcza]

The day after http://lowcarbperformance.blogspot.com/2015/06/the-day-after-race.html

[HBO]

The day after http://lowcarbperformance.blogspot.com/2015/06/the-day-after-race.html

hehe JC, I experience the same noisy stomach. It's as if there is a war going on in side.

 

Do you also experienced elevated HR, both resting and when cycling? If so what does Ian say about this and will it goes back to "normal" once your body has adapted.

 

What I've heard is that it is due to the fact that your body need to work harder to metabolise the fat than comparing to carbs.

[jcza]

hehe JC, I experience the same noisy stomach. It's as if there is a war going on in side.

 

Do you also experienced elevated HR, both resting and when cycling? If so what does Ian say about this and will it goes back to "normal" once your body has adapted.

 

What I've heard is that it is due to the fact that your body need to work harder to metabolise the fat than comparing to carbs.

 

I havent noticed any change in HR, resting or riding. 

[Patchelicious]

hehe JC, I experience the same noisy stomach. It's as if there is a war going on in side.

 

Do you also experienced elevated HR, both resting and when cycling? If so what does Ian say about this and will it goes back to "normal" once your body has adapted.

 

What I've heard is that it is due to the fact that your body need to work harder to metabolise the fat than comparing to carbs.

When you say elevated, by how much?

[HBO]

When you say elevated, by how much?

Resting is up by at least 10 bpm.

 

It is difficult to say how much it increased while on the bike, but I ride about 6 km/h slower than I used to before LCHF and my ave HR is about the same over a 72km ride.

 

During HIT on the wattbike I now push lower watts over a 90 min training session at a higher ave HR.

 

Max HR was 176. Since I started LCHF I've pushed it to 186 on a number of occasions. I'm 46 (age)

[jcza]

Updates

 

http://lowcarbperformance.blogspot.com/2015/06/where-were-we.html

 

http://lowcarbperformance.blogspot.com/2015/06/great-weekend.html

[HBO]

Updates

 

http://lowcarbperformance.blogspot.com/2015/06/where-were-we.html

 

http://lowcarbperformance.blogspot.com/2015/06/great-weekend.html

Thanks for the updates JC. I found it very interesting.

 

I'm really interested to see how/ if your power improve to 100% of what it used to be prior LCHF.

 

Do you perhaps know where we can buy the Atkins products? Only online or at certain shops. I haven't seen any in shops yet.

 

Also celebrated the shortest day yesterday  Its the ONLY highlight in winter 

[Patchelicious]

Thanks for the updates JC. I found it very interesting.

 

I'm really interested to see how/ if your power improve to 100% of what it used to be prior LCHF.

 

Do you perhaps know where we can buy the Atkins products? Only online or at certain shops. I haven't seen any in shops yet.

 

Also celebrated the shortest day yesterday  Its the ONLY highlight in winter 

Go have a look at Dischem, I have bought some there.

 

BUT double check the true Carb content on the back.

Edited June 22, 2015 by Patchelicious

[jcza]

Thanks for the updates JC. I found it very interesting.

 

I'm really interested to see how/ if your power improve to 100% of what it used to be prior LCHF.

 

Do you perhaps know where we can buy the Atkins products? Only online or at certain shops. I haven't seen any in shops yet.

 

Also celebrated the shortest day yesterday  Its the ONLY highlight in winter 

 

You can also buy online at http://www.atkinssa.co.za 

 

I agree with Patch, check out the nutritional info on the wrapper instead of "net" carbs. I also use actual carbs and not net carbs when calculating daily intake.