LCHF - Low Carb High Fat Diet Ver 2

[Helpmytrap]

At the moment I'm doing it the cheap way (in a can drenched in vegetable oil), but I do give the fish ample time to drain.

I bought the Portuguese Sardines from Woolies. Tuna I just buy in brine and add lots of olive oil to it. Salmon I eat raw.

 

I'll definitely look into buying "fresh" once I've made my way through the remaining tins.

 

EDIT: forgot to finish my sentence.

Edited July 25, 2013 by Helpmytrap

[krl747]

Awesome. I am going to give the Sardines a go!

[Cuppa Bru]

The problem with many canned sardines & tuna is that they're drenched in vegetable oil - the cheap and nasty stuff packed full of Omega 6 PUFAs.

 

Rather go to your local fishmonger and buy whole mackerel or pilchards/sardines. Take them home and fry them up in butter (or whatever way you choose) and serve like that. At least you know you're eating the good stuff without any of the bad stuff.

 

Easier when at the coast!

Inlands, Checkers Hyper have a good selection of fish at low prices.

Have to ask my Checkers whether they get whole sardines and mackerel, as only Salmon comes to mind atm.

 

The following link has good info on different canned fish Omega 3 values.

It's a conventional wisdom ad, so fat% tables were omitted.

http://www.glenryck.co.uk/pages/healthy-diet.htm

[nochain]

@Helpmytrap , your post on coconut oil being a good fuel got me thinking.

What would be the best on the bike snack for say a big stage race like the Pioneer.

 

If you could bake like a muffin with eggs,cocunut oil,cream cheese and some nut(best would be??) powder.Would that not be something that could work?

What else do you guys think would be good?

[tombeej]

@Helpmytrap , your post on coconut oil being a good fuel got me thinking.

What would be the best on the bike snack for say a big stage race like the Pioneer.

 

If you could bake like a muffin with eggs,cocunut oil,cream cheese and some nut(best would be??) powder.Would that not be something that could work?

What else do you guys think would be good?

 

An earlier post - see below.

 

I'm already using this formula. I actually cut away all the fatty sections off my homemade biltong, with only a small amount of actual meat. The lean cuts I dish out to my family - I don't really have much need for that stuff.

 

Most of the time I just have a packet of biltong fat (cut into small pieces) in a packet. One small zip lock packet can last me the whole day out at sea. At home I do put some through a mixer and mix up with coconut oil to make a 'super food'. Delicious.

 

But I haven't yet worked out an ideal 'dispenser' for taking this mix on the bike. Although, to be honest, if you have a couple of heaped tablespoons of this mix before a ride, you won't need to eat for hours to come. It's like cooking with hardekool - it's just burns for hours and hours.

 

tombeej

 

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Posted 16 July 2013 - 09:35

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.leanandmu...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]

On the subject of coconut oil as a super food for athletes...

 

For those of you who use ketostix, I have a favour to ask:

 

From what I've read up, apparently coconut oil is one of the only (if not the only) food that stimulates the body to produce ketones almost immediately. People talk about coconut oil causing their ketostix reading go from trace straight into deep purple.

 

I'd be interested to see one of you replicate this.

 

From my limited understanding, that's an excellent outcome for someone on strict LCHF who wants to stay in ketosis, being fueled on ketones?

[htone]

Questions for the morning, midday yesterday 4 hours after eating I started feeling nauseous. It only lasted for an hour but for that hour I thought I was going to die.

If I google nausea and LCHF I get a lot of info regarding keto-flu and so on, but only in the first week of starting LCHF. Nothing further down the line beyond the first week. Have any of you experienced the same?

 

HMT, yes, if I skip my fatshake for a day or two AND I don't chase the fatshake with at least a glass of water, I get the same reaction. I am theorising that it is a bile reaction and the lack of additional fluid (water) causes a lack of transport to break down the fat. I also know that some people are more sensitive to e.g. flaxseed oil or coconut oil w.r.t. nausea.

[htone]

Getting back to the Paleo live today!!

Has been sick a lot during the last 2 Months and when I get sick I eat bad mostly...don't know why but think mostly the motivation takes a dive when I get sick and then I just eat junk!

Don't know why I have been struggling this much but it mostly is sinus problems that make me sick.

I want to do some veggie shakes the next couple of days....not to worried to go to low carbs just want healthy carbs...about 100 grams a day for now and then I will take it down to 70 in a week or 2.

Any suggestions as to some nice veggie and fruit shakes I can make?We just got a juicer so need to try it out!

 

I was thinking ,Oranges and apple with spinach ,broccoli and carrots maybe?

 

Sorry for the long post, but here you go. Remember to add up the carbs - I stopped making smoothies when it kept pushing me out of ketosis, but I was adding A LOT of apples and pineapples to mine.

 

70 Green Smoothies...

 

Here are 70 green smoothie recipes from the 1st Green Smoothie Challenge. Remember to use pure water and organic produce for maximum results. You may like to add more or less water to the recipes depending on how thick or thin you like your smoothies. Feel free to experiment and create your own recipes. The most important thing to add to your smoothies is 2-4 large handfuls of dark, leafy green vegetables.

 

Victoria Boutenko's Favourite Blend well: 6 leaves of red leaf lettuce 1/4 bunch of fresh basil 1/2 lime (juiced) 1/2 red onion 2 celery sticks 1/4 avocado 2 cups of water

 

Sergei Boutenko's Favourite Blend well: 5 kale leaves (green) 1/2 bunch of fresh dill 1/2 lime (juiced) 3 cloves garlic 1/4 cup sundried tomatoes 2 cups of water

 

Recipe #1 2-3 cups of greens of your choice, 2 cups papaya, 2 oranges No water necessary

 

Recipe #2 1 handful lettuce leaves 1 handful mint 3 bananas 2 cups water

 

Recipe #3 4-5 kale leaves 3 apples 1/2 lemon juiced 2 cups of water

 

Recipe #4 3-4 stalks celery 2 ripe persimmons 1 banana 1 -2 cups water

 

Recipe #5 1/2 head romaine lettuce, 1 cup pineapple, 1 large mango, 1-inch fresh ginger

 

Recipe #6 2 -3 cups of your favourite grapes 1 handful parsley 2 handfuls of baby Spinach 2 cups of water

 

Recipe #7 1 cup pineapple 1 banana 2 sticks of celery 1 handful of your favourite leafy greens

 

Recipe #8 1/2 avocado 1/2 capsicum one small onion 2 cloves garlic one chilli 2 handfuls black cabbage 2 cups water

 

Recipe #9 3 bananas a cup of papaya 4 big handfuls of baby spinach 2 cups of water

 

Recipe #10 2 bananas 1 apple 1 pear 2 handfuls of parsley 2 big handfuls of kale 2 cups of water

 

Recipe #11 1 large dragon fruit 2 bananas 1 handful of parsley 1 small bunch of bok choy 2 cups of water

 

Recipe #12 3 bananas 3 huge handfuls of baby spinach 2 cups of water

 

Recipe #13 2 bananas 1 dragon fruit 2 huge handfuls of baby spinach 2 cups of water

 

Recipe #14 2 bananas 1 apple 1 pear 2 handfuls of parsley 2 big handfuls of kale 2 cups of water

 

Recipe #15 1 large dragon fruit 2 bananas 1 handful of parsley 1 small bunch of bok choy 2 cups of water

 

Recipe #16 4 large ripe bananas 2 large handfuls of kale 1 small handful of parsley 1 handful of baby spinach 2 cups of water

 

Recipe #17 1 apple 1 pear 2 bananas 1 1/2 cups of kale 1 stalk of celery 2 cups of water

 

Recipe #18 2 cups of papaya 1 banana 2 cups of leafy greens of your choice 2 cups of water

 

Recipe #19 3 cups of mango 1/2 medium sized romaine lettuce 1 cup of water

 

Recipe #20 1/2 pint raspberries (fresh or frozen) 1/2 pint blueberries 2 bananas 3 big handfuls of baby spinach 2 cups of water

 

Recipe #21 1 apple 1 peach 1 nectarine 1 carrot 1/4 avocado 1 lemon (without peel or seeds) Then filled the blender (Vita mix) with parsley romaine lettuce chard 1 cup of water

 

Recipe #22 Handful each of kale, parsley, mezclun 1 celery stick pineapple 1 banana. 2 cups water

 

Recipe #23 1 cup papaya 1 orange 1/2 head romaine 1 big lovely bunch of red grapes. two stalks of celery 2 cups water

 

Recipe #24 1 bunch coriander, 1 apple, 1"ginger 1 banana 1 cup water

 

Recipe #25 2 handfuls baby spinach, 1 celery stick, 1 handful parsley, 1 Granny Smith apple 1/4 tsp ginger powder 2 cups water

 

Recipe #26 3 handfuls baby spinach 2 celery stalks & leaves, 1 cup water, 1 green apple, 1 frozen lady finger banana a quarter of fresh pineapple

 

Recipe #27 2 handfuls of carrot tops 2 stalks of celery 1 handful of sunflower sprouts 3 big red lettuce leafs 1 serving of aloe vera dried gel (from "Good Cause Wellness") 3 bananas 2 cups water

 

Recipe #28 2 handfuls of baby spinach 2 kale leaves 1 serving of aloe vera dried gel 1 Granny Smith apple 2 oranges 1 cup of water

 

Recipe #29 3 big green lettuce leaves 1 handful of sunflower sprouts 2 handfuls of baby spinach 1 serving of aloe vera 6-7 big strawberries 1 handful of blueberries 1 cup of water

 

Recipe #30 2 bananas 6-7 strawberries 1 tablespoon of fresh aloe vera half a Cos lettuce 1 cup water

 

Recipe #31 4 large ripe bananas, 2 large handfuls of kale, 1 small handful of parsley, 1 handful of baby spinach and 2 cups of water

 

Recipe #32 1 apple 1 pear 2 bananas 1 1/2 cups of kale 1 stalk of celery 2 cups of water

 

Recipe #33 2 cups of papaya 1 banana 2 cups of leafy greens of your choice 2 cups of water

 

Recipe #34 3 cups of mango 1/2 medium sized romaine lettuce 1 cup of water

 

Recipe #35 1/2 pint raspberries (fresh or frozen) 1/2 pint blueberries 2 bananas 3 big handfuls of baby spinach 2 cups of water

 

Recipe #36 3 bananas 3 huge handfuls of baby spinach 2 cups of water.

 

Recipe #37 2 bananas 1 dragon fruit 2 huge handfuls of baby spinach 2 cups of water.

 

Recipe #38 1 handful dandelion greens 1 handful parsley, 1 handful spinach, 1 banana, 1 orange 1 cup frozen raspberries

 

Recipe #39 lots of kale juice from several lemonades (or lemons if unavailable) 1" square or ginger, finely chopped big dollop of honey generous slosh of sugar cane juice 1-3 tsp of coconut oil bit of water

 

Recipe #40 3 bananas 1 cup of papaya, 4 big handfuls of baby spinach 2 cups of water

 

Recipe #41 1 cup spinach, 1/2 inch ginger, 1 lemon, 1 cucumber, 2 celery 2 pears 1 cup water

 

Recipe #42 1/2 avocado 1/2 capsicum one small onion 2 cloves garlic one chilli 2 handfuls black cabbage 2 cups water

 

Recipe #43 Half a head of green leaf lettuce 2 bananas juice from 2 tangelos 1/2 a bag of frozen mangos 1 pear 1 cup of water

 

Recipe #44 1 banana Handful of Strawberries Large Handful of Spinach Dab of Water

 

Recipe #45 3-4 celery sticks 50 cent piece of grated ginger 1-2 apple or banana or pear (varied to what felt right that day) 2 cups water

 

Recipe #46 1/2 cos lettuce, 1 apple 1 banana 1 cup dandelion greens 1 celery stick 1tablespoon of soaked chia seeds

 

Recipe #47 1 lime 1 celery stick 1 cucumber 1 apple 1/2 ginger ginger 1 garlic clove parsley mint comfrey dandelion spinach or mushroom plant brahmi basil coriander asparagus fenugreek sprouts turmeric water

 

Recipe #48 4 very ripe persimmons 1 stalk of celery 1 handful of baby spinach 1 handful of dill 2 cups of water

 

Recipe #49 1 Large Pear 1" ginger 4 leaves of Romaine 1/2 a frozen banana

 

Recipe #50 1/2 banana 1/2 pear juice of half an orange about a cup of parsley

 

Recipe #51 2 large handfuls of spinach (organic) 2 large handfuls of mixed baby greens (organic) .5 cup alfalfa sprouts 1 Tbsp chia seeds 1 Tbsp flax seeds 2 slices of whole pineapple 1 small banana 1 cup water

 

Recipe #52 2 bananas, 2 cups spinach, a stalk of celery and 2 cups of water

 

Recipe #53 spinach--4 or 5 fists full cucumber--1 big or 2 small (frozen) green grapes--1 cup water--1/2c to 1c

 

Recipe #54 3 bananas 1/2 a bunch of fresh dill 2 celery stalks 1/2 bunch of bok choy 2 cups water

 

Recipe #55 one-half bunch of the following: dandelion parsley cilantro kale red russian kale 5 stalks of celery 1 mango about 10 strawberry 1 pear gel of whole aloe vera leaf a pinch of homemade green powder 1/4 cup water a few frozen grapes garnished with broccoli sprouts and bee pollen

 

Recipe #56 1 orange, 1/2 head romaine lettuce 1 bunch red grapes two stalks of celery

 

Recipe #57 3 handfuls of mixed baby spinach and celery stalks & leaves, 1 cup water, 1 green apple, 1 frozen lady finger banana and about a quarter of fresh pineapple

 

Recipe #58 1 punnet of strawberries, 2 pears 3 small handfuls of baby spinach, 1 bunch of Chinese bok choy and 2 cups of water

 

Recipe #59 1 handful of spinach (organic) 1 handful of romaine (organic) 1/2 ounce of Mint leaves (organic) or more if you like it really minty 3/4 or 1 pound of strawberries (organic) 1 banana (organic) 1 cup of filtered water

 

Recipe #60 2 large glasses of water 2 large handfuls of baby spinach bunch of parsley little bit of kale banana pineapple papaya mango plus 1 tsp flax oil

 

Recipe #61 1 apple 1 peach 1 nectarine 1 carrot 1/4 avocado 1 lemon (without peel or seeds) Then filled the blender (Vita mix) with parsley romaine lettuce chard 1 cup water

 

Recipe #62 Handful each of kale, parsley, mezclun celery, 1 cup freshly squeezed pineapple juice, 1 banana. 1 cop water

 

Recipe #63 2 bananas 3 large spinach leaves 1/2 bunch mint 1 tsp maca 1 tsp soaked chia seeds 1 tsp goji berries (they give the smoothie lovely little pink flecks!) 1 date 1 cup water

 

Recipe #64 2 bananas 1/2 cup raspberries 1 pear 2 big handfuls baby spinach 1 tsp flax seed oil 1 cup water

 

Recipe #65 2 cups water 3-4 frozen or fresh bananas 3-4 yellow mangoes 1 cups raspberries 1 cup organic red grapes 5-6 or more kale leafs some mint leafs 1 cup water

 

Recipe #66 2 oranges 1 lemon 1 bunch of fresh mint 1 bunch of a mixture of greens; spinach, parsley, kale stevia to sweeten to taste.

 

Recipe #67 1 bunch bok choy, 1 banana, 1 pear, 6 strawberries, celery 1 tablespoon of flaxseed oil 1 cup water

 

Recipe #68 Dandelion greens Mango 2 bananas 8 romaine leaves 2 cups ice cold water 1 tablespoon raw cacao nibs

[htone]

I'm having terribly dry skin. It's probably just the dry winter weather, but I can't remember ever experiencing it this bad.

 

I don't have the fatshake each day (maybe every 2-3 days) with 25g butter, 25g olive oil, tbspoon olive oil, tbspoon avo oil, 100ml cream, nomu and a bit of water. I have tuna about every 3rd day. No other omega 3 supplements.

 

Do I need to take in more Omega fats?

 

Sounds like your fat intake in general is just very low, P.A.K. Do you not have a lack of energy, or are you still taking a fair amount of carbs ?

[Slowbee]

htone........ job ?

[htone]

all I would like to know for now is does Htone have a job yet ?

 

An announcement is imminent...

And... wait for it.... it is as a direct result of my ad on TheHub !

 

Bless TheHub and all of you on it for your support. :thumbup:

[htone]

The problem with many canned sardines & tuna is that they're drenched in vegetable oil - the cheap and nasty stuff packed full of Omega 6 PUFAs.

 

Rather go to your local fishmonger and buy whole mackerel or pilchards/sardines. Take them home and fry them up in butter (or whatever way you choose) and serve like that. At least you know you're eating the good stuff without any of the bad stuff.

 

Snoek is also a great source of oily fish / Omega - 3 and should be available from most fishmongers.

[krl747]

An announcement is imminent...

And... wait for it.... it is as a direct result of my ad on TheHub !

 

Bless TheHub and all of you on it for your support. :thumbup:

 

I pressed Like 1000 times, it only shows 1 though!

[htone]

@Helpmytrap , your post on coconut oil being a good fuel got me thinking.

What would be the best on the bike snack for say a big stage race like the Pioneer.

 

If you could bake like a muffin with eggs,cocunut oil,cream cheese and some nut(best would be??) powder.Would that not be something that could work?

What else do you guys think would be good?

 

@flexia sells a product called MCT Power Plus, which comes in sachet. I used it with great effect when I just started out on LCHF and I think if you are a fat-adapted athlete it could make a great on-the-bike fuel. I have scanned the side of the box containing the label, so my apologies for the less than professional quality of this.

 

[htone]

On the subject of coconut oil as a super food for athletes...

 

For those of you who use ketostix, I have a favour to ask:

 

From what I've read up, apparently coconut oil is one of the only (if not the only) food that stimulates the body to produce ketones almost immediately. People talk about coconut oil causing their ketostix reading go from trace straight into deep purple.

 

I'd be interested to see one of you replicate this.

 

From my limited understanding, that's an excellent outcome for someone on strict LCHF who wants to stay in ketosis, being fueled on ketones?

 

tombeej, yes this can easily be replicated and it is the reason for my rather large consumption of coconut oil in the fatshake recipe.

 

REMEMBER - coconut oil is a true MCT oil and cannot be stored in the body as energy source (fat) - it is either burned as fuel or it goes out the poop chute, as simple as that !

[krl747]

Some bedside reading

 

http://therxreview.com/interview-with-nora-gedgaudas-beyond-the-paleo-diet/