LCHF - Low Carb High Fat Diet Ver 2

[htone]

What are the main sources of Polyunsaturated Fats in a common diet?

 

http://en.wikipedia....unsaturated_fat

 

or

 

http://nutritiondata...0000000000.html

[tombeej]

What are the main sources of Polyunsaturated Fats in a common diet?

 

Remember there are two main types of polyunsaturated fatty acids: 6's and 3's (let's leave 9's out of the discussion for now).

 

Sources of omega 3 PUFA's are fatty fish, eggs, plants such as flaxseed, etc.

 

Sources of omega 6 PUFA's are basically your vegetable oils. Keep consumption of these as low as possible. Only consider plant oils such as coconut oil, olive oil, etc. The worst are our main cooking oils like sunflower oil, canola oil, and then our regular favourite foods like peanut oil (peanut butter), etc.

 

So if you follow a LCHF diet and do all your cooking in sunflower oil, you're not doing yourself any favours at all. You're probably enduring a significant inflammatory response to this overload without realising it.

 

And looking at the modern diet of fast foods: well, besides all the white bread and starches (slap chips), the other big poison people are eating is all the Omega 6 PUFAs in the cheap and nasty sunflower oil used in the deep fryers. A killer combination.

 

As we've said before, just as there are good carbs & bad carbs, the same is very true of fats.

 

Top of the list of the Bad fats are trans fats/hydrogenated vegetable oils. Not too far behind those nasties are the vegie oils very high in omega 6 PUFAs.

 

Here's a nice article on PUFAs.

 

Edit: toned it down a bit

Edited July 12, 2013 by tombeej

[tombeej]

Foods high in Omega 6 PUFAs here.

 

And more on the subject, including Soy here.

[Helpmytrap]

Just keep going. Weight loss in beginning almost nothing, can even gain weight . Especially if your not obese??

 

 

Rather than weighing all the time measure hips and middle Circumference and divide the 2 values. I'll find the article.

I'm one of those gaining. Nothing major but seems to be 1kg in just under 3 weeks. Will check tomorrow morning to confirm.

[Helpmytrap]

Or take before and after pics. Nothing tells the LCHF story better than before and after pics...

I'm taking a photo once a week to check how things are changing, specifically chest, abs and left bicep/forearm.

[Helpmytrap]

I'm one of those gaining. Nothing major but seems to be 1kg in just under 3 weeks. Will check tomorrow morning to confirm.

Correction, that was a rogue reading. I'm down about a kilo, a whopping 60.5kg now.

[Wet Ears]

Just ordered some kefir (goats milk) from Organic Emporium - will give it a taste and if it goes down well would be keen to try and make a batch of my own!

 

Safe to say that I will not be making my own kefir - way too sour!

[htone]

I have made a "batch" with cream, and only let it sit for about 24 hours (before it separates into water and whey) and I must say it came out very nicely, tasting almost like creamy buttermilk - not sour at all. I suspect the commercial varieties, much like amasi and cultured buttermilk, get "hurried along" hence the difference in taste from the real thing.

 

My kefir consumption seems to be resetting my intestinal flora in a big way - had a major "purge" initially, but now I really actually feel a lot better (difficult to explain in words, just that feeling when you know your digestive process is working like it should).

 

I am now adding the kefir to my breakfast shake i.s.o. milk and one can hardly taste the difference. But I agree that it may be too sour for some - it is fermented milk, after all !

[tombeej]

I pick up my kefir starter pack from a local lady tomorrow...

[Helpmytrap]

Went out to buy butter this afternoon at our PnP where to my surprise, I spotted a 1.5kg tub of Clover Ghee. If it was half the size I would have bought it but that just seemed excessive.

I don't suppose one can get a unsalted Kerrygold? I find it way too salty when melted.

 

Yes, no problem. Send me a pm sometime next week and we'll check how my grains are doing.

How are things doing over there? Still in hibernation?

[P.A.K.]

This morning's post workout meal: 200g Full Cream Yogurt with a few mixed berries. Yum

Edited July 16, 2013 by P.A.K.

[htone]

I don't suppose one can get a unsalted Kerrygold? I find it way too salty when melted.

 

 

MHT, that salt is actually exactly what you need, especially at your training levels. And the salt keeps the butter from going rancid. If you are going to use unsalted butter you should def consider adding at least a teaspoon of salt to your daily food intake.

[Helpmytrap]

MHT, that salt is actually exactly what you need, especially at your training levels. And the salt keeps the butter from going rancid. If you are going to use unsalted butter you should def consider adding at least a teaspoon of salt to your daily food intake.

Guess I'll just have to get accustomed to it then. The best way to describe it, is rich.

Yesterday marked 3 weeks of LCHF.

 

I need some advice though, this weekend is the Jock and I'm not exactly sure what to do food wise between stages.

[tombeej]

Guess I'll just have to get accustomed to it then. The best way to describe it, is rich.

Yesterday marked 3 weeks of LCHF.

 

I need some advice though, this weekend is the Jock and I'm not exactly sure what to do food wise between stages.

 

If you want to do well right now, so early in your progress, maybe do what jcza does (he's a strict sub-40g-carber) - he just races with high gi carbs like GUs.

 

Once the weekend is done, you can go 100% carb-free for Mon & Tues to get back on track.

 

Edit: I see you meant 'between stages'. Again, in these early days your body still likes to tap its glycogen stores, so maybe high GI carbs in the race and then good quality low GI vegies, macnut butter, avocados, sweet potato in between?

Edited July 16, 2013 by tombeej

[jcza]

Guess I'll just have to get accustomed to it then. The best way to describe it, is rich.

Yesterday marked 3 weeks of LCHF.

 

I need some advice though, this weekend is the Jock and I'm not exactly sure what to do food wise between stages.

 

HMT I race on carbs - not massive amounts but roughly 1 x bottle and 1 x GU per 1,000kcal expended. What I am finding is that I can go further on less. At Cullinan I completed the 75km on 1 x bottle and 2 x GUs. If you look at my strava you'll see I was in the red zone for most of the race. Between stages I would stick to LCHF except for immediately after finishing have a recovery shake/drink. If I am broken, I'll have USN Recovermax mixed with full cream milk or normal chocolate milk.

[jcza]

If you want to do well right now, so early in your progress, maybe do what jcza does (he's a strict sub-40g-carber) - he just races with high gi carbs like GUs.

 

Once the weekend is done, you can go 100% carb-free for Mon & Tues to get back on track.

 

Edit: I see you meant 'between stages'. Again, in these early days your body still likes to tap its glycogen stores, so maybe high GI carbs in the race and then good quality low GI vegies, macnut butter, avocados, sweet potato in between?

 

I must add that at Kremetart where break between stages was between 60-90 mins I was running out of gas on stages 3 & 4 due to not fuelling properly. I didn't have my own food and had mostly liquids which left me with a deficit.