LCHF - Low Carb High Fat Diet Ver 2

[Marge]

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

 

What yoghurt did you have? Can't seem to find any brand that does not say 'low fat'!

[P.A.K.]

What yoghurt did you have? Can't seem to find any brand that does not say 'low fat'!

Also had a hard time finding anything except low fat or even fat free

Finally my local PnP stocked - I think it's the PnP brand Greek double thick.

 

You can also try Woolies, they should have something too

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

[Woolf]

What yoghurt did you have? Can't seem to find any brand that does not say 'low fat'!

Also had a hard time finding anything except low fat or even fat free

Finally my local PnP stocked - I think it's the PnP brand Greek double thick.

 

You can also try Woolies, they should have something too

Lancewood makes a Full cream Greek Style Yoghurt which is super thick and really tasty. 8.5g fat per 100g and sugar is 3.6g. I add some double thick cream, frozen raspberries and chopped Macadamias to the mix to up the fat levels. IIRC the whoolies brand has quite a bit of trans fat and the poly fat is also quite high. The Lancewood one has almost zero g of the bad fats (0.1 trans and 0.6 poly).

[IanJ]

Lancewood makes a Full cream Greek Style Yoghurt which is super thick and really tasty. 8.5g fat per 100g and sugar is 3.6g. I add some double thick cream, frozen raspberries and chopped Macadamias to the mix to up the fat levels. IIRC the whoolies brand has quite a bit of trans fat and the poly fat is also quite high. The Lancewood one has almost zero g of the bad fats (0.1 trans and 0.6 poly).

 

Any idea who stocks Lancewood in JHB northern suburbs?

[Cuppa Bru]

Thrupps on Rudd Rd also stock superb full fat Yoghurt!

Can't remember if it was Olymbos Sakoulas Greek Yoghurt (R27/500gr) or Weleda Farm Organic Natural Yoghurt (R32/500gr). Crazy prices, but the best yoghurt I've had to date.

[Helpmytrap]

I think what I'll do is cook up a big batch of scrambled eggs on Friday to eat on Saturday. Will throw in lots of cream, butter, bacon and chicken liver, maybe some butternut and cheese too.

[tombeej]

HMT, don't be shy with your coconut oil as well (virgin & cold pressed).

 

Lots of studies and data on how good MCTs are for athletes.

 

For example, here's one:

http://www.leanandmuscular.org/mct-oil.php

 

I'm now making my own homemade biltong. I make it nice and fatty. I've been thinking about a super snack idea where I put fatty biltong through a mincer and mix it with coconut oil into a very thick paste. I'll experiment with how to keep it (like one of those plastic squeezy dispensers). Might potentially be a super paleo all-natural athletic endurance food...

[tombeej]

(You might also pick up a few misconceptions in that article I just posted. Htone might have a field day with a few of those conclusions at the end. Still, it gets the main message across about coconut oil, which has the highest natural source of MCTs around.)

[Helpmytrap]

I eat between 20-40g of coconut oil a day at breakfast. My next purchase will definitely be odourless though, I'll start eating more then, include it in my post ride coffee.

 

My question is how does one eat this during a ride as it is "an excellent energy source during intense exercise"?

 

Maybe you should empty out those huge USN Vooma toothpaste tubes and make some paleo GUs, haha.

[Topwine]

Question about Omega 6 from fish oil. Supplements made from fish oil more specifically. Report out on Sky TV yesterday that it has been linked to a 73% increase in some types of prostate cancer and a 43% increase in all types of prostate cancer. Havnt found the supporting study being quoted. Actually have yet to search for it. Having a work crisis at the moment. Mention this as I know that Omega 6 supplementation is fairly popular and I think quite a few people on this thread are supplementing Omega 6.

 

Another study I did come across though seems to indicate that salt intake is unrelated to increased BP. Another myth apparently. I know my BP plummeted with weight loss. Apparently that is the key factor.

 

I know the pro HFLC guys on here don't want to hear this, but I have been saying to read the work of Ray Peat PhD , and other researchers, to get an unbiased but opposing view and take the best of both camps. Ray Peat is of the opinion that it is mostly the polyunsaturated fats in the modern diet that is the cause of much of the modern health problems. This includes omega 3 ! Cold water fish oil is not designed to be in warm weather man. Anyway, go read some of Ray peat's articles for perspective or read Danny Roddy's blog which explains it all in a more user friendly language.

 

http://www.dannyroddy.com/main/2013/5/21/a-bioenergetic-view-of-high-fat-diets

 

Before we start, I want to make it extra clear that I don't think there is a magic macronutrient ratio one has to eat to be healthy. I gave up 'the macronutrient wars' a long time ago after I crash-landed on my zero-carb adventure. That being said, you have to get your calories from somewhere, should it be from fat or carbohydrate or, does it even matter?

Answering that question depends on your context.

For instance, following my low-carb experiment I began studying the work of Ray Peat, Hans Selye, Broda Barnes, Roger J. Williams, Albert Szent-Györgyi, Gerald Pollack and more recently Gilbert Ling. After shedding pounds of cognitive dissonance, I adopted the idea that health problems were likely the result defective energy metabolism.

 

http://raypeat.com/articles/articles/fishoil.shtml

[Helpmytrap]

I'm a little confused at the moment, 30min postprandial BG was 5.7mmol/L and all I ate was chicken liver, smoked chicken with olive oil and bulletproof coffee. I'm going to have to test which of the above is "spiking" me.

[htone]

I'm a little confused at the moment, 30min postprandial BG was 5.7mmol/L and all I ate was chicken liver, smoked chicken with olive oil and bulletproof coffee. I'm going to have to test which of the above is "spiking" me.

 

Smoked as in "proper" smoked ? Otherwise the commercial smoked whatever we buy is often just coated with a flavourant and preservative to give it a smoked look and both those coatings and preservatives could contain stuff that could spike your BG ("spike" is a strong term, "raise" is more like it). I recall a discussion about smoked mackerel or salmon that someone bought at Woolies that had high carb numbers...

 

What is in the chicken liver ? Again - check for hidden carbs.

What is in your bulletproof coffee ? Ditto.

 

If none of those lead you to an answer, measure your BG, don't eat anything, go for a hard ride of at least 90 min, come back and measure your BG again. I have had BG above 6.5 in instances like that, and I am theorising it is because of the intense exercise that your body is pumping your system full of glucose. I can readily simulate this, so you should be able to do the same. On days when I "carb load" before, I have the opposite happening, I come back and my BG is lower than at the start.

 

And... ahem.... nudge, nudge.... there were some statements made by some contributors on here about BG measurements that we due to start over the weekend ? (I promise not to say ANYTHING about the MCT article then)

[Helpmytrap]

I'm a little confused at the moment, 30min postprandial BG was 5.7mmol/L and all I ate was chicken liver, smoked chicken with olive oil and bulletproof coffee. I'm going to have to test which of the above is "spiking" me.

I tested my BG 3 hours after the above test (without eating) and it read 5.7. I couldn't understand how it was still elevated so I tested it a few seconds later and got 4.9!! So in the space of 10sec it differed by 0.8. Not very consistent at all, brings me to question all the other readings.

[Cois]

Fell of the wagon a bit, and gained 6kg in 3 weeks....

[Helpmytrap]

What is in the chicken liver ? Again - check for hidden carbs.

What is in your bulletproof coffee ? Ditto.

Good question re the smoked chicken, not sure how it's made.

 

I cooked up 1kg of chicken liver with about 150g onion, 65g yellow pepper and 100g tomatoes.

Bulletproof coffee this morning was 41g coconut oil, 21g butter (a combination of Kerrygold and Clover Springbok.)

[NotSoBigBen]

Fell of the wagon a bit, and gained 6kg in 3 weeks....

 

Oi 'Cois, best to get that under control son