LCHF - Low Carb High Fat Diet Ver 2

[Sniffie]

Where do you guys buy fresh berries (raspberries and blueberries)?

PnP, Woolies.

Edited May 24, 2013 by Sniffie

[Sniffie]

Ever wondered why it is so difficult to control the carb

monster / -werewolf inside us? Look at that amount of sugar! No wonder it can become like an addiction!

[DaleE]

Some bad rep on our diet:

 

Edit: http://chealth.canoe.ca/channel_health_features_details.asp?health_feature_id=159&article_id=494&channel_id=159&relation_id=2345

 

My 2c worth ....

 

1. Diet studies are 2 a penny at the moment. For every one that proves X, there's another one that disproves it. At the end of the day, look at who funded the study, the methodology, the size of the sample group, and the real details behind what they ate - I read a study a while ago headlined as "lo carb", but they were eating 100g of carbs per day!!

 

2. Many of these studies are observational. In other words the researchers asked the patients what they ate over a period of time. Most folk can't remember what they had for supper 2 days ago .... And if they had seconds of pudding they are likely to lie about it. If you can find a study that was done in a controlled environment, then it's worth something.

 

3. I'm always amused at "controlled calorie" studies. In other words they restricted the amount people ate. IMHO this is totally unsustainable. As soon as the the diet study is over, those folk will go back to eating more because they get hungry. BTDT.

 

4. This article refers to high protein. LCHF is NOT high protein ... It's high fat! Reporters seem to be unable to comprehend this concept ... i often wonder if they actually read and question the studies they report on or just look for the sensational bits in the summaries. The downsides of too much protein have been well documented, and few will argue about it.

 

5. Finally, The only study that really has any impact on ME is n=1. I know what my markers were before starting and I measure them each 2 months, they have consistently gotten better so I'm happy. I'm not suggesting that my way of eating is for everyone - I have friends who eat loads of carbs, are great athletes and slender as a 16 year olds .... I'm happy to share my experience and chat about it, but am not interested in trying to convert them if they are happy. It's different strokes for different folks - use what works for you.

[Sniffie]

I roast my own macs and almonds. Nuts into a bowl, then I pour avo oil into my hands and then stir/mix the nuts with my hands until they just enough oil to have a bit of a sheen (surprisingly little oil is needed). Then spread onto a baking tray and under the grill (I pull a chair up to the oven and leave the oven door open so that I can watch. I shake the pan once or twice to give them an all-round tan.

 

Once roasted, I use fine grain table salt (has a better chance of sticking to the nuts).

 

Careful of nuts. I only eat them on heavy training days and use only high fat macs, almonds and maybe walnuts.

Tombeej, I made your macnut butter, it is very yummie indeed! I am afraid I will have to hide it from myself.

Where do you buy your macadamias?

[P.A.K.]

Htone, did you mention in the Thread of all Threads that not meeting your protein requirements had an effect on your heart rate?

[htone]

Thirty Grams of Carbs in Two Ways

 

April 17 8:02 in Low Carb High Fat

 

http://www.kostdoktorn.se/wp-content/2013/04/301.jpg

Both pictures contain 30 grams of carbs – a daily intake while eating moderately strict LCHF. Which would you choose?

In other words: avoid the major sources of carbs (sweets, bread, pasta, rice and potatoes). Then you can enjoy plenty of other good food and still get a good effect on your weight and health.

Pictures from this Swedish blog

PS

 

Really carb-sensitive people and those who want the maximum effect of LCHF can benefit from keeping the carb intake below 20 grams a day (maybe even lower). They need to be careful not to eat too much carrots, nuts or berries.

Read more: LCHF for beginners

[htone]

Htone, did you mention in the Thread of all Threads that not meeting your protein requirements had an effect on your heart rate?

Yes, the cardiologist was of the opinion that I dropped my protein intake too low and that my heart muscle therefore did not have enough protein for muscle repair (I was on a high volume / high intensity training regime). I have upped my protein intake significantly and I lowered my training intensity and volume, but sadly my resting HR is still floating around the mid 80's so I am going back to see another cardiologist on 13 June.. I am thus beginning to doubt if too low protein was the real cause of my high HR....

 

For reference I will try to repost my link to "Fat of the Land" - the story of the anthropologist who spent years with the Eskimos - and they survived basically on blubber with very low protein intake.... go figure.

[htone]

@DaleE : This should make you feel better :->

 

New Analysis: LCHF Best For Long-Term Weight and Health Markers

Yesterday 16:52 in Cholesterol, High Blood Pressure, Weight loss studies

http://www.dietdoctor.com/wp-content/uploads/2013/05/goldencup2.jpgWhich diet works best long-term for weight loss and improved health markers? Some say: eat fewer calories and go hungry. Others say: eat fewer carbohydrates.

Many 21st Century studies have compared the effect of these two popular pieces of advice. At least 18 studies of the highest quality have clearly shown a better weight loss result from a low-carb diet. Low-fat and low-cal diets have not won in any comparison.

Now, a new analysis selecting 13 of the most well-designed and reliable long-term studies, summarizes the results. The winner? You probably guessed right. The same as usual.

Reality now becomes increasingly difficult for opponents to explain away.

The Comparison

The analysis summarizes the results from all long-term (at least 1 year long) studies that compared the following advice:

• LCHF-like food (up to 50 g carbohydrates per day) or
  
• Low-fat and low-calorie food
  

Participants must also have been randomized to their groups for a fairer comparison and a more reliable result. A total of 13 long-term studies met the requirements. The analysis is based on the results from these studies.

Results for Weight

Advice on a low-carbohydrate diet resulted on average in statistically significant more weight loss in the long run. The winning margin was 0.91 kg more weight lost than in the group that received advice on low-fat and low-calorie food.

Three comments on the size of the winning margin:

1. The number only shows the advantage as compared to the other group, that also lost weight. The total weight loss was of course more. It is not mentioned here, but in another new review of studies on LCHF-like food, one found on average more than seven kilos of weight loss in a time-period during which advice on a low-carbohydrate diet was provided.

2. People in the studies lived at home and shopped, cooked and ate the food on their own during a year or more. In the study, only advice on following different diets are given. Adherence to dietary advice (regardless of type) is usually terrible in long-term studies – most people soon revert to old habits. This obviously greatly reduces the effect.

For example, the weight loss of 7 kilos (15 lbs) is the average for all, including people who didn’t follow the advice. How much weight was lost by those who followed the advice is not obvious, but it has to be more. The same may apply to the difference between the groups.

3. In the majority of studies the LCHF-group was allowed to eat until satisfied. The fact that they still clearly lost MORE weight than those that were to count calories and go hungry is impressive.

Results on Health Markers

The LCHF groups on average improved blood lipid numbers in the form of lower triglycerides and more of the good HDL cholesterol, two positive changes that are seen more or less clearly in all the 13 included studies.

They also showed a slightly higher LDL cholesterol (which the article mentions can be offset by the LDL particles becoming larger and fluffier on a low-carbohydrate diet).

The LCHF groups on average improved their blood pressure, and this was statistically significant for the diastolic pressure.

Summary

Advice to overweight people on an LCHF-like diet will, even in the long run, produce more weight loss and better health markers than advice on low-fat and low-calorie foods.

Time for the health care system to wake up?

Interestingly enough, a Swedish expert review on diet for obesity will soon be released. I have already read the preliminary work that is not yet official. However, I can reveal that the investigation is looking at more or less the same studies on low-carbohydrate diets that this analysis does, and they will not surprisingly reach similar conclusions.

Towards the Future

Of course, opponents will try to find excuses for ignoring this study too. But it doesn’t matter. It is only a matter of time until reality catches up with them.

There are now at least 18 RCT studies and several meta analyses (both short-term and long-term) finding better weight and health markers with advice on LCHF. It is becoming more and more unlikely that future studies will point in an entirely different direction. It is more likely that for every year there will be more and more studies showing the same thing, with increasing certainty.

Like constantly dripping water wears away a stone, the opposition will be worn away. To speed up the inevitable we can send the doubters the link to the new analysis (below). Then more overweight people may dare to eat themselves thin and satisfied with real food.

The Study

The new analysis (the abstract is free):

Bueno NB, et al. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 May 7:1-10. [Epub ahead of print]

Previously

“I Was Wrong, You Were Right”

A Low-Carb Diet Superior for Overweight Children Once Again

Warnings Against the Atkins Diet “Outdated”

LCHF Seems to be Healthful in All Ways

The Science of Low-Carb

Vegetarian: Atkins Best for Weight Control (Google translated from Swedish)

18 studies: A Low-Carbohydrate Diet Best for Weight Loss

[P.A.K.]

Have any of you seen a LCHF recipe for Jalapeno poppers?

[Jaguar Shark]

Iv'e been following this fred since it's beginning, unfortunate demise and welcomed revival and there is some tremendously GREAT stuff here; I have a good friend who is a sports nutritionalist and food blogger so I thought I might add her best 2c worth

she showed me how to make these yogurt & oat pancakes which I usually have for breakfast every other day.

They work for me and I swear by them; they have about 6.4g of protein per 25g portion and are like most things, very low carb & gluten if you use the right flour; I use buckweat but whole wheat also works

 

here's how I make them:

Put pan on medium heat

Mix together ½ cup regular or Greek yogurt [the one from Spar has the least complex carbs], 1 large egg, ½ tsp veg oil.

Add ¼ cup + 2 tablespoons buckwheat flour, ¼ cup + 2 tablespoons oat flour [or whole rolled regular oats], ¼ teaspoon salt,1/2 teaspoon baking soda,1/2 teaspoon baking powder,1/4 cup chocolate milk powder (nesquik) or 1-2 tablespoons sugar [milk powder absorbs alot of moisture ∴ thicker pancakes]

Mix it all together; it should be pretty thick like muffin batter

Cook in your heated pan, lightly oiled for approx 1-2 min per side [flip when the top side is dry & bubbles start to form]

http://sphotos-h.ak.fbcdn.net/hphotos-ak-ash3/575854_286995668104605_720183614_n.jpg

I can crank these out in under 6 minutes and as so often mentioned before protein really does keep you fuller for longer than carbs!

Edited May 25, 2013 by Jaguar Shark

[pastapouch]

Thirty Grams of Carbs in Two Ways

 

April 17 8:02 in Low Carb High Fat

 

http://www.kostdoktorn.se/wp-content/2013/04/301.jpg

Both pictures contain 30 grams of carbs – a daily intake while eating moderately strict LCHF. Which would you choose?

In other words: avoid the major sources of carbs (sweets, bread, pasta, rice and potatoes). Then you can enjoy plenty of other good food and still get a good effect on your weight and health.

Pictures from this Swedish blog

PS

 

Really carb-sensitive people and those who want the maximum effect of LCHF can benefit from keeping the carb intake below 20 grams a day (maybe even lower). They need to be careful not to eat too much carrots, nuts or berries.

Read more: LCHF for beginners

being intolerant to gluten Ill do the fruits and veg... I tend to think that gluten/wheat intolerance may just be the reason for so many obese people. they don't realise that Europeans origin from a place where you don't get wheat or as much , (I may be wrong here) Now everythign is full of wheat and gluten and the diets don't work and the fat pack on

[pastapouch]

AAAAHHHHHH Heaven in a bottle...have one in the fridge right now.

 

[DaleE]

I have a good friend who is a sports nutritionalist and food blogger so I thought I might add her best 2c worth

she showed me how to make these yogurt & oat pancakes which I usually have for breakfast every other day.

They work for me and I swear by them; they have about 6.4g of protein per 25g portion and are like most things, very low carb & gluten if you use the right flour; I use buckweat but whole wheat also works

 

 

Ummmmm, I hate to burst your bubble, but I think you need to get a new nutritionalist if he/she is telling you those are low carb. Total macro-nutrients for your mixture (as calculated from MyNetDiary) are:

Carbs: 103g

Protein: 28g

Fat: 30g

Total calories = 770

 

 

Have got a proper low carb pancake recipe someplace ... will dig it out this evening for you.

Screen Shot 2013-05-26 at 12.59.08 PM.PDF

Edited May 26, 2013 by DaleE

[tombeej]

Tombeej, I made your macnut butter, it is very yummie indeed! I am afraid I will have to hide it from myself.

Where do you buy your macadamias?

 

I've been having some trouble getting new supplies. My local shop in Umhlanga had none at all on their shelves last week. When I asked they said "out of season". They thought there might be new stock within the next 3 - 4 weeks.

 

The mac farms are down the far south coast of KZN. I have a family member down in Southbroom - whenever we go for a visit I stock up. So I guess she should be expecting a surprise visit next weekend .

[tombeej]

Anyone tried to crack a mac nut's shell? They are seriously bulletproof.

 

Down the south coast there are quite a few folks who cover their driveways with mac nut shells instead of gravel.

 

After a visit to Southbroom I made the mistake of buying a packet of unshelled mac nuts. Got home and tried to crack one. No chance! We've got a tiled living room floor with a carpet on top. I put a nut on the carpet and tried to crack it with a hammer. Not a dent to the shell, but I cracked the tile under the carpet. Hells bells! Never managed to eat one of those nuts - eventually just chucked them into the bush.

[zappa]

http://authoritynutrition.com/wp-content/uploads/2013/01/meal-plan.jpg