LCHF - Low Carb High Fat Diet Ver 2

[McD23]

Is this @htone's fat shake you guys were referring to?

 

150 - 200ml full cream milk

50g butter (Kerrygold or similar grass-fed origin)

(Heat the above two in the micro for 1-2 min to soften the butter)

30 - 50ml Coconut Oil (this will be almost solid in winter so you may have to pop into the microwave for a few secs to get it into liquid form)

25 - 35ml Flaxseed Oil (this should always be kept in the fridge, flaxseed is a MCT oil with BP lowering properties)

1 teaspoon Nomu Skinny Hot Chocolate (not the regular variety as that contains sugar)

1/4 - 1/2 teaspoon salt (Pink Himalayan or similar)

2 tbsp cream / heavy cream either added to the mix or used as a topping.

 

Put all of the above into a mixer / food processor for about 1 minute and you are good to go. Pour into your favourite beer mug.

 

I had the flaxseed oil separately as I didn't want to ruin the taste of the shake and instead of microwaving the butter and coconut oil (I avoid microwaves like the plague) I swirled it in a pyrex glass bowl over an open flame on the gas stove.

 

What I can recommend is instead of adding Nomu, substitute it with an espresso. The shake tasted amazing!

 

I have a espresso fatshake every morning for last 4 months or so,

40 gr butter

40 gr coconut butter

organic thick cream unpasteurised

1x espresso

left the flaxseed out it ruins it.

keeps me going till 2 pm no problem without snacking.

blended together

[McD23]

Placed an ad right here on the Hub today - never thought I would do that, but hey "Who dares wins" !

So if you know someone who knows someone... lemme know, OK ?

Absolute final end of hijack, I promise.

good to have you back and adding value to this thread htone, I don't think I am alone in this thought!

And remember positive thoughts lead to positive outcomes, simple but true in my experience.

[P.A.K.]

 

 

I have a espresso fatshake every morning for last 4 months or so,

40 gr butter

40 gr coconut butter

organic thick cream unpasteurised

1x espresso

left the flaxseed out it ruins it.

keeps me going till 2 pm no problem without snacking.

blended together

is that a hot or cold drink?

[McD23]

is that a hot or cold drink?

I was just pouring the espresso in and then blending with hand held mixer, made for a cool fatshake.

I have just started using a metal jug and heat butter and coconut fat on stove and then pour espresso in and blend.

Hot is much nicer !

Edited June 27, 2013 by McD23

[Slowbee]

Just want to say guys this IS a great thread!!

[Helpmytrap]

I must admit that I felt quite good today with 5hrs sleep last night. Had my fat shake at 06:30 and only ate at 2pm to get in some protein, I wasn't hungry though. Then at 3pm I went for a 40min run (6:00/km) and at 5pm I went for a 3h30 night ride (68% of max HR.) I was hungry from about 8pm but that didn't surprise me. Point of all this, I felt good today after the nausea subsided. My energy was constant and I didn't feel too bad on the bike. I know it is still VERY early, only being 4 days in but so far so good.

 

This weeks training so far has been 1h50 of running and 5h45 of cycling.

 

What I would like to know is, what do you do about protein, I'm struggling to even make 14% (which was 126g of protein today). Carbs are 4% (35g, need to cut back on cream as it contributed 10g in a 90g portion. Which creams do you guys buy?)

I was just pouring the espresso in and then blending with hand held mixer, made for a cool fatshake.

I have just started using a metal jug and heat butter and coconut fat on stove and then pour espresso in and blend.

Hot is much nicer !

What difference does blending make? I've just mixed together with a spoon the last 2 days.

 

EDIT: quantified percentages.

Edited June 27, 2013 by Helpmytrap

[tombeej]

 

What I would like to know is, what do you do about protein, I'm struggling to even make 14% (which was 126g of protein today). Carbs are 4% (35g, need to cut back on cream as it contributed 10g in a 90g portion. Which creams do you guys buy?)

 

 

I've been using a top quality whey protein supplement, esp. on days when I go carb-free. Most of the time, if I'm eating lots of fatty fish and fatty meat meals then I don't need to supplement (luckily I live at the beach, am a fisherman and love fish, so my freezer is always full).

 

Looking at my average food intake, I'd say that the whey protein is really the only food that seriously spikes my insulin levels (it's worse than milk), plus the odd high GI fruit that I'll have as a cheat every now and then. So my whey protein shake comes straight after a ride. Helps a lot, esp. if you're in a heavy training block and you need to up your protein. On an 'off' week I don't take any whey protein supplement.

[tombeej]

I have a espresso fatshake every morning for last 4 months or so,

40 gr butter

40 gr coconut butter

organic thick cream unpasteurised

1x espresso

left the flaxseed out it ruins it.

keeps me going till 2 pm no problem without snacking.

blended together

 

Very similar to my shake (and agree on the flaxseed). Espresso for morning shakes, and then cocoa powder for evening shakes.

[davetapson]

I listen to audio books in the traffic. Currently listening to Gulp (Adventures in the Alimentary Canal) by Mary Roach.

 

She discusses the eskimo diet and comes up with a number of interesting facts.

• They don't eat muscle meat
  
• Lung has high concentrations of vitamin C (more than a tangerine) and other organ meats also have high levels of vitamin C
  
• Liver is one of the most nutritious foods of all - in whatever study she quoted, it was the most complete natural food that there is - contains high concentrations of vitamins.
  

Explains why eskimos don't need to drink orange juice.

[HappyMartin]

Would rather eat an orange than a seal lung. Just saying. Also know where to buy oranges, never seen seal lung on the shelves.

[davetapson]

Would rather eat an orange than a seal lung. Just saying. Also know where to buy oranges, never seen seal lung on the shelves.

 

Oh, and they eat most of everything raw. I suppose making a braai fire on an iceberg is tricky. She was at some meeting up in eskimoland and some dude walked in with nuktuk (or something) which is walrus skin and subcutaneous fat. You chow it down just like that. She balked at eating it, but said that once you get over the revulsion, it is delicious...

 

Also seems that Haggis may be the healthy option... let's face it Happy, sheep are so doff they are as close to vegetables as it is possible to be without actually being a vegetable...

Edited June 28, 2013 by davetapson

[davetapson]

FYI - my wife has a friend who's parents farm Macadamias in Tzaneen.

 

I can get vacuum packed nuts at the following prices:

Whole: R40 / 500g

Broken: R30 / 500g

 

We've had them before and they are delicious.

Am just trying to find out how best to get them to Gauteng, transport costs etc.

[HappyMartin]

Yes, sheep are real slow. I grew up in rural KZN and have some experience with them. They are way brighter than chickens though.

 

This is a bit of a hijack but anyway a funny story. My wife shows me this picture of a Eskimo looking bloke on a iceberg. He has a spear thing stuck through some or other sea mammal and he is dressed in a polar bear. Looks like he ripped the insides out of the bear and then put the thing on. His legs are in the back legs of the bear if you know what I mean. The ice is covered in blood and gore all around him. My wife says check out your family member. I am in immediate denial and then she shows me his name. Kristiansen. My surname. So that's my family. No getting around it.

 

Sorry about the hijack folks.

 

Oh and hanks for coming back htone.

[tombeej]

FYI - my wife has a friend who's parents farm Macadamias in Tzaneen.

 

I can get vacuum packed nuts at the following prices:

Whole: R40 / 500g

Broken: R30 / 500g

 

We've had them before and they are delicious.

Am just trying to find out how best to get them to Gauteng, transport costs etc.

 

flip, that's cheap

[Helpmytrap]

FYI - my wife has a friend who's parents farm Macadamias in Tzaneen.

 

I can get vacuum packed nuts at the following prices:

Whole: R40 / 500g

Broken: R30 / 500g

 

We've had them before and they are delicious.

Am just trying to find out how best to get them to Gauteng, transport costs etc.

I'd gladly buy some! I'm currently paying R70 / 500g at Food Lovers.

[davetapson]

I'd gladly buy some! I'm currently paying R70 / 500g at Food Lovers.

 

Ja - and these ones are FRESH.

 

I've ordered two bags of each, will try them out and if it looks good, will make a plan.

 

They are vacuum packed, so would probably be able to ship them Econopost which is R20 something plus the cost of an envelope. Will still need to figure out how to ship down from Tzaneen tho.