LCHF - Low Carb High Fat Diet Ver 2

[HBO]

Update, challenge is over for me. 

 

http://lowcarbperformance.blogspot.com/2015/07/changes-ahead.html

Well good luck. Please post the link to the new blog. It will be interesting to hear the difference in performance.

 

I'm on LCHF since the Argus and power is way off. I've started to take some carbs (apple juice and fruit-orange or banana) on HIIT days only and immediately the power is up. I will slowly increase the carb intake, but will stay with the good healthy carbs.

 

I will remain on this life style until I reach my goal weight, which will be before the 94.7- hopefully

[Dubber]

I have not seen anything indicating where muscle glycogen is going to come from and my own experience mirrors this. In short I don't believe it is possible to perform or even train properly. I agree that there benefit to train low, race high but not all training should be done this way. There are numerous studies showing the benefit of CHO for endurance athletes and the results are always the same. It improves performance. 

Thanks for the blog - it's been great reading and very interesting.   I hear where you coming from in terms of training/ racing/ results.  If it's not working, you aren't going to enjoy it.  If you aren't enjoying it then it's wasted.

 

Two queries in one:  have you read Art and Science of Low Carb Performance?  They mention two points you raise:  loss of fat by exercise alone (or lack thereof) and glycogen sources while on low carb.

 

Not trolling - just interested in your thoughts if you have perhaps read it.

 

Cheers

 

http://www.artandscienceoflowcarb.com/the-art-and-science-of-low-carbohydrate-performance/

[jcza]

Thanks for the blog - it's been great reading and very interesting.   I hear where you coming from in terms of training/ racing/ results.  If it's not working, you aren't going to enjoy it.  If you aren't enjoying it then it's wasted.

 

Two queries in one:  have you read Art and Science of Low Carb Performance?  They mention two points you raise:  loss of fat by exercise alone (or lack thereof) and glycogen sources while on low carb.

 

Not trolling - just interested in your thoughts if you have perhaps read it.

 

Cheers

 

http://www.artandscienceoflowcarb.com/the-art-and-science-of-low-carbohydrate-performance/

 

Its not so much that I'm not enjoying it but rather that I'm going backwards. As soon as the pace picks up or the road kicks up I'm out the back. Also concerned about cholesterol. 

 

I read the Art & Science of Low Carb Performance but cannot find any reference to glycogen restoration or high performance endurance sport. There are loads of properly conducted and reviewed studies showing that carb is faster than no carb when it comes to endurance sport. 

 

What I meant with training and weight loss is that I am not focusing on weight loss when it comes to nutrition but rather concentrating on fuelling my body properly in order to achieve training goals. The increased training load will take care of the weight loss which I estimate will be 1-2kgs. 

[nochain]

Its not so much that I'm not enjoying it but rather that I'm going backwards. As soon as the pace picks up or the road kicks up I'm out the back. Also concerned about cholesterol. 

 

I read the Art & Science of Low Carb Performance but cannot find any reference to glycogen restoration or high performance endurance sport. There are loads of properly conducted and reviewed studies showing that carb is faster than no carb when it comes to endurance sport. 

 

What I meant with training and weight loss is that I am not focusing on weight loss when it comes to nutrition but rather concentrating on fuelling my body properly in order to achieve training goals. The increased training load will take care of the weight loss which I estimate will be 1-2kgs. 

 

 

 

Have also gone trough many cycles of testing over the last couple of years and at the end of the day my best races has always been the one where I did excessive loading the day before and morning before versus just racing on normal diet.

I have settled into a sort of combination...low carb as far as I can during normal training and then for big races I just load up.

So basically if I get it right in a week, I would say have 21 meals..only 2 or 3 will be high carb with 1 being very high carb.

I never count the carbs I take on the bike or straight after the ride. Only meals..

Have had a bad high carb 2 months now and 1 thing I know is I don't want to go back to eating like that because I just feel bad the whole time.

[jcza]

I know its not LCHF but here is my new plan of action - http://eatingtotrain.blogspot.com/2015/07/eating-for-training-and-racing.html

 

Will have to find a new place to post 

[Malpiet]

Does anyone have a contact with pine kernels?

[Baaisikilist]

I know its not LCHF but here is my new plan of action - http://eatingtotrain.blogspot.com/2015/07/eating-for-training-and-racing.html

 

Will have to find a new place to post 

I don't have any links for you to look at, but try finding some info on carb cycling. Perhaps experiment with ramping up on carbs before high intensity training and racing, and then carb fasting on recovery/IMTG days.

 

Obviously its more in depth than just " ramping up on carbs before high intensity training and racing, and then carb fasting on recovery/IMTG days.", but worth looking into a bit more detail on.

 

I used the principles when I was dieting for bodybuilding shows, and had much success with it...

[jcza]

I don't have any links for you to look at, but try finding some info on carb cycling. Perhaps experiment with ramping up on carbs before high intensity training and racing, and then carb fasting on recovery/IMTG days.

 

Obviously its more in depth than just " ramping up on carbs before high intensity training and racing, and then carb fasting on recovery/IMTG days.", but worth looking into a bit more detail on.

 

I used the principles when I was dieting for bodybuilding shows, and had much success with it...

 

Been reading Joe Friels books and TrainingPeaks blogs. Also found Racing Weight a very interesting read. What is clear to me that most of us are not correctly fuelled when doing high intensity training. The old adage, our easy training is too hard and our hard training is too easy. 

[HBO]

Hi jcza, please tell us here where you will be posting. Since I'm in the same boat as you, I would like to hear your progress and especially your cholesterol levels.

 

When you say 5 to 10g/kg is that per day or week? If it is per day that is a sh*t load of carbs per day. If you weigh 75kg, it means between 375 to 750g a day!

 

Is this for the food or the carb content. In other words as an example, oats for instance is 50g a serving which contains 28.5g of carbs. Are you going to have 15 servings to get to 750g of oats or 26 servings for 750g of carbs?

 

Tim Noakes said that active, competitive athletes should/ can take between 100 - 200 g of carbs per day.

Edited July 27, 2015 by HBO

[HappyMartin]

I have been trying a new thing with my diet.

 

I have been very strict for the past month regarding carbs. As is usual I eat what I want on the bike but have eliminated almost all carbs at other times, even fruit. Dropped a few kg I wanted to lose but actually my weight has been quite stable the last year or two.

 

Anyway the change is a periodic fast. I did some research, yes that means I googled it, and came up with a few ideas. I mention it here since it goes to the heart of LCHF theory I think.

 

The first Sunday evening of the month I have my last meal and then start my fast. The first time I stopped eating until Wednesday morning. 80 hours with just water and green tea. This time I will go until Thursday morning.

 

The information I dug up is as follows. It seems we are designed to cope with periodic episodes of not eating. More than that we derive certain benefits from it. It helps with IBS. Provides relief to some forms of arthritis. Lowers blood pressure.

 

What I can tell you from my side is it resets your tastebuds in a quite amazing way. Everything tastes great afterwards. I find I stop snacking after the fast, I eat smaller portions by choice. Sugar cravings vanish.

 

Day one is the tough one, huge headaches and constant thinking of food. By day two I only get hungry at meal times, otherwise I feel great. We will see about tomorrow.

 

I was surprised to read that even conventional medical opinion is not against fasting. The sweet spot seems to be between 3 and 4 days so I am going for 3 and a half days this time. I also discovered that all religions seem to have some tradition of fasting to some degree.

 

Why I think it's not incompatable with LCHF is it quickly forces you into burning fat for energy. After about 24 hours moods stabilize and so does energy. The days after the last fast which was just two days felt amazing. Calm and no energy dips or rises.

 

I coincide the fast with my rest week so I'm only doing light yoga at the moment.

[Ratty]

I have been trying a new thing with my diet.

 

I have been very strict for the past month regarding carbs. As is usual I eat what I want on the bike but have eliminated almost all carbs at other times, even fruit. Dropped a few kg I wanted to lose but actually my weight has been quite stable the last year or two.

 

Anyway the change is a periodic fast. I did some research, yes that means I googled it, and came up with a few ideas. I mention it here since it goes to the heart of LCHF theory I think.

 

The first Sunday evening of the month I have my last meal and then start my fast. The first time I stopped eating until Wednesday morning. 80 hours with just water and green tea. This time I will go until Thursday morning.

 

The information I dug up is as follows. It seems we are designed to cope with periodic episodes of not eating. More than that we derive certain benefits from it. It helps with IBS. Provides relief to some forms of arthritis. Lowers blood pressure.

 

What I can tell you from my side is it resets your tastebuds in a quite amazing way. Everything tastes great afterwards. I find I stop snacking after the fast, I eat smaller portions by choice. Sugar cravings vanish.

 

Day one is the tough one, huge headaches and constant thinking of food. By day two I only get hungry at meal times, otherwise I feel great. We will see about tomorrow.

 

I was surprised to read that even conventional medical opinion is not against fasting. The sweet spot seems to be between 3 and 4 days so I am going for 3 and a half days this time. I also discovered that all religions seem to have some tradition of fasting to some degree.

 

Why I think it's not incompatable with LCHF is it quickly forces you into burning fat for energy. After about 24 hours moods stabilize and so does energy. The days after the last fast which was just two days felt amazing. Calm and no energy dips or rises.

 

I coincide the fast with my rest week so I'm only doing light yoga at the moment.

 

There is no way I could even attempt this.  I feel faint if I don't eat every few hours or so.

Need my food.  And no, I don't have diabetes or anything (been checked).

 

I do have low blood pressure though so if fasting lowers blood pressure, that could be the cause of me feeling faint if I haven't eaten for a while.

[jcza]

Hi jcza, please tell us here where you will be posting. Since I'm in the same boat as you, I would like to hear your progress and especially your cholesterol levels.

 

When you say 5 to 10g/kg is that per day or week? If it is per day that is a sh*t load of carbs per day. If you weigh 75kg, it means between 375 to 750g a day!

 

Is this for the food or the carb content. In other words as an example, oats for instance is 50g a serving which contains 28.5g of carbs. Are you going to have 15 servings to get to 750g of oats or 26 servings for 750g of carbs?

 

Tim Noakes said that active, competitive athletes should/ can take between 100 - 200 g of carbs per day.

 

Reply is here - https://community.bikehub.co.za/topic/152692-the-non-lchf-thread/page-8

 

Don't want to invade this thread 

[jcza]

I have been trying a new thing with my diet.

 

I have been very strict for the past month regarding carbs. As is usual I eat what I want on the bike but have eliminated almost all carbs at other times, even fruit. Dropped a few kg I wanted to lose but actually my weight has been quite stable the last year or two.

 

Anyway the change is a periodic fast. I did some research, yes that means I googled it, and came up with a few ideas. I mention it here since it goes to the heart of LCHF theory I think.

 

The first Sunday evening of the month I have my last meal and then start my fast. The first time I stopped eating until Wednesday morning. 80 hours with just water and green tea. This time I will go until Thursday morning.

 

The information I dug up is as follows. It seems we are designed to cope with periodic episodes of not eating. More than that we derive certain benefits from it. It helps with IBS. Provides relief to some forms of arthritis. Lowers blood pressure.

 

What I can tell you from my side is it resets your tastebuds in a quite amazing way. Everything tastes great afterwards. I find I stop snacking after the fast, I eat smaller portions by choice. Sugar cravings vanish.

 

Day one is the tough one, huge headaches and constant thinking of food. By day two I only get hungry at meal times, otherwise I feel great. We will see about tomorrow.

 

I was surprised to read that even conventional medical opinion is not against fasting. The sweet spot seems to be between 3 and 4 days so I am going for 3 and a half days this time. I also discovered that all religions seem to have some tradition of fasting to some degree.

 

Why I think it's not incompatable with LCHF is it quickly forces you into burning fat for energy. After about 24 hours moods stabilize and so does energy. The days after the last fast which was just two days felt amazing. Calm and no energy dips or rises.

 

I coincide the fast with my rest week so I'm only doing light yoga at the moment.

 

Have you seen this site? http://www.leangains.com

 

I'm not very good at fasting 

[HappyMartin]

Thanks jcza. I hadn't seen that. Informative and interesting. Does not contradict anything I read and raises a few other interesting ideas.

 

Fasting is tough.

[Grondpad]

I have been trying a new thing with my diet.

 

I have been very strict for the past month regarding carbs. As is usual I eat what I want on the bike but have eliminated almost all carbs at other times, even fruit. Dropped a few kg I wanted to lose but actually my weight has been quite stable the last year or two.

 

Anyway the change is a periodic fast. I did some research, yes that means I googled it, and came up with a few ideas. I mention it here since it goes to the heart of LCHF theory I think.

 

The first Sunday evening of the month I have my last meal and then start my fast. The first time I stopped eating until Wednesday morning. 80 hours with just water and green tea. This time I will go until Thursday morning.

 

The information I dug up is as follows. It seems we are designed to cope with periodic episodes of not eating. More than that we derive certain benefits from it. It helps with IBS. Provides relief to some forms of arthritis. Lowers blood pressure.

 

What I can tell you from my side is it resets your tastebuds in a quite amazing way. Everything tastes great afterwards. I find I stop snacking after the fast, I eat smaller portions by choice. Sugar cravings vanish.

 

Day one is the tough one, huge headaches and constant thinking of food. By day two I only get hungry at meal times, otherwise I feel great. We will see about tomorrow.

 

I was surprised to read that even conventional medical opinion is not against fasting. The sweet spot seems to be between 3 and 4 days so I am going for 3 and a half days this time. I also discovered that all religions seem to have some tradition of fasting to some degree.

 

Why I think it's not incompatable with LCHF is it quickly forces you into burning fat for energy. After about 24 hours moods stabilize and so does energy. The days after the last fast which was just two days felt amazing. Calm and no energy dips or rises.

 

I coincide the fast with my rest week so I'm only doing light yoga at the moment.

Good info this. I have also noted that when I go a day or so without eating I feel hundreds! Do you think one can still take coffee though? I note you are only on water and tea but I don’t drink tea. Do you think coffee is cheating as the caffeine is a stimulant?

[ewep]

OK, feedback from my side.  I have lost 19kg in total now.  Been doing MAF training, mostly in the gym and on my trainer at home.  I did do a 50km on Sunday.  Over and above feeling that I was not working and swearing at the HRM I felt very good.  No chow and only 3/4 bottle of water.

 

I have been planning a fast once a week as well.  I will probably do this on a Monday.  Will keep you up to date.