LCHF - Low Carb High Fat Diet Ver 2

[Sniffie]

Not entirely sure what happened to my above post as my reply does not seem to factor. In response to the question about sweetners - I just bought Xylitol ("Sweet Nothings" is the name of the brand - Google it) at Woolies - yet to try it but only comes in at 4g carb per tsp which isn't that bad.

4g per teaspoon sounds a like lot of carbs to me?

[P.A.K.]

4g per teaspoon sounds a like lot of carbs to me?

To me too. Going to be difficult if you try to maintain 30g carbs per day

[lloydkayak]

I speak under correction but normal brown sugar has around 4g carbs per teaspoon?

[Sniffie]

That's the part I've been wondering about. I can see how that might happen with honey (even as healthy as it is).

 

But NNS? There is no glucose (or whatever it is that triggers the response) - surely it's just a taste enhancer?

 

But maybe I should follow your lead here. I suspect the coffee connoisseurs prefer unsweetened anyway, so maybe they know something about enjoying coffee that I don't yet.

Have you tried the bulletproof coffee? http://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/

 

I make mine with the organic virgin coconut oil from Crede oils and homemade grassfed butter. Delicious!

[Slowbee]

why no dairy - but butter allowed ?

[HappyMartin]

I think I may have raised this before but I don't like the idea of sweeteners. They just pander to an addiction and foul up your taste buds. You will never enjoy the sweetness of an apple or plum if you have blitzed your taste buds with sweeteners. It also makes it unlikely you will really appreciate the taste of carrots, artichokes and so on. Whole foods require calibrated taste buds in order to be enjoyed.

 

It will also make it easier to fall off the wagon and eat a Bar One.

 

I have a basic rule these days that while I eat ice cream and jams and so on I must know what is in them. I make the ice cream myself and make my own marmalade and so on. That way I appreciate it more and eat in moderation. Pasta is the same. I no longer keep it in my cupboard. If I really feel like pasta I take eggs, flour and water and make it. Amazing how that requirement limits carb intake.

[wonduhboy]

In the 'old thread' there was a link to a stufy Prof Noakes referenced, showing that NNS did in fact affect insulin.

[davetapson]

why no dairy - but butter allowed ?

 

More correctly: no milk - or reduced milk.

 

Couple of things:

1. Milk has about 10% carb, so not carb free. Skim milk has slightly higher proportion of carb.

2. Cream has no carb if real cream. Is all fat.

3. Proper cheese has very little carb (hard cheese, and most soft cheeses. Not sure of cottage / cream cheese.)

4. Proper yoghurt has the carb fermented out of it. How do you tell if it is proper yoghurt? Sour and acid. Most shop bought yoghurt is custard pretending to be yoghurt (stabilised with cornstarch, sweetened with all sorts etc.)

 

There is a confuse to all this, which I read but can't quite remember. Apparently the body still has insulin spikes when taking in dairy products (can't remember which one/s) when one would think that it shouldn't. As with NNS, it seems the body recognises them as carbs even though they are in theory not. By recognises, I mean responds.

 

My personal experience is that if I chow FF unsweetened woolies yog, I think it acts like increasing my carb intake. I used to eat gallons of the stuff in my pre-LCHF days, now I only eat it as a treat even tho it is supposed to be 'allowed'.

 

Edit: Changed some figures I had got wrong.

Edited June 27, 2013 by davetapson

[Helpmytrap]

Feeling extremely nauseous today. Bleh.

[jcza]

Feeling extremely nauseous today. Bleh.

 

Too much butter and coconut oil?

[Helpmytrap]

Indeed, 38g Butter and 36g coconut oil at breakfast.

 

When I got back from my exam this morning I went to google nausea re beginner lchf and found this link.

http://www.fatsecret.com/challenges/lchf-revolution---inspiration-swedish-diet-doctor%29/Posts.aspx?t=93831

"6. That one should include fats such as coconut oil slowly, and not give up when eating this makes you feel nauseous. In the beginning of a LCHF journey, one's gall bladder is still lazy in producing bile (to digest fat) under the former low fat and high carb eating routine. I definitely am able today, 12 weeks later, to not only consume fats but to enjoy it too! Yeah!"

[tombeej]

Feeling extremely nauseous today. Bleh.

 

My money is on flaxseed oil as the culprit (did you make a fat shake with it by any chance?)

 

I have dropped it completely from my diet. No need for it. Not a brilliant source of omega 3's anyway - get all mine from fatty fish sources.

[tombeej]

I have enjoyed my walnuts in the past.

 

But then I decided to look more into the issue of polyunsaturated fats. And walnuts keep appearing at the top of the list.

 

Damn, one more thing crossed off my shopping list....

 

 

Food source (100g) Polyunsaturated fat (g)

Walnuts: 47

Sunflower Seeds: 33

Sesame Seeds: 26

Chia Seeds: 23.7

Unsalted Peanuts: 16

Peanut Butter: 14.2

Seaweed: 11

Avo Oil: 10

Olive Oil: 9

Sardines: 5

Soybeans: 5

Tuna: 3

Wild Salmon: 2.5

Edited June 27, 2013 by tombeej

[jcza]

Feeling extremely nauseous today. Bleh.

 

Just checked your YTD elevation :eek: WOW!

 

Now I feel nauseous

[tombeej]

why no dairy - but butter allowed ?

 

Milk itself is highly insulinogenic - it has been shown to elicit a very high insulin response (as high as white bread).

 

Butter and full cream are not.

 

Here's a quote from Mark Sasson on the subject:

 

Dairy intake, you see, stimulates insulin secretion. Lots and lots of it – more than can be explained by the lactose (a sugar) content. In fact, the lactose content of dairy doesn’t even have a big insulin effect when compared to other carbs. This is surprising to some, since the general understanding is that insulin is released primarily in response to carbohydrate intake. What gives? Well, in evolutionary terms, think about a growing beast needing to maximize the utility of every drop of the precious liquid. With dairy, it’s the protein plus the carbs that are responsible for the large insulin release. Take milk, the most egregious “offender.” Both skim and whole milk (PDF) elicit significant insulin responses that you wouldn’t predict from looking at their protein and carb contents, and the fat in whole milk doesn’t blunt it (maybe non-homogenized whole milk would be a different story… I don’t know). Cream and butter are not particularly insulinogenic, while milk of all kinds, yogurt, cottage cheese, and anything with casein or whey, including powders and cottage cheese, elicits a significant insulin response. In one study (PDF), milk was even more insulinogenic than white bread, but less so than whey protein with added lactose and cheese with added lactose. Another study (PDF) found that full-fat fermented milk products and regular full-fat milk were about as insulinogenic as white bread.

What’s going on here? It comes down to the amino acid composition of dairy proteins, specifically the amino acids leucine, valine, lysine, and isoleucine. These are the truly insulinogenic proteins, and they’re highest in whey.

[htone]

On NNS - the longer you are on LCHF, the less your need for that will become. I still sit with two full containers of Xylitol that I bought when I started this, because I thought I would need to sweeten things up. Interestingly enough, we now eat Bulgarian Yogurt and Nommu Skinny as a choc mousse substitute for desert, but when we had friends around for a meal the other day and offered them that as pudding, their consensus was that it was "not sweet enough to their taste" !

 

Work through the dietdoctor site, he has plenty of experiments to prove that although NNS (diet Pepsi in his case) did not raise blood sugar, it did suppress ketones, thereby proving that the modern NNS is sweet enough to trick the body into having an insulin-like response. Try and avoid it, you will look back at this conversation later and remember that it was just the last part of your sugar addiction fooling with you.