LCHF - Low Carb High Fat Diet Ver 2

[htone]

@tombeej - if and when you find some time, please will you post some detail about your biltong-making setup ?

Is it a kit that you bought or did you make it yourself (if the latter based on what info/plans) ?

What recipe / mix do you use - do you buy a commercially prepared spice blend or do you mix your own.

How long does it take you to get your biltong to a dry enough state ?

 

I walked into a biltong shop this morning after a longish ride and impulse-bought some really yummy looking fatty biltong. Only when I checked the label later did I realise that I just paid R210.40 per kg.... (facepalm follows)...

[htone]

This from Authority Nutrition's FB page - worth a chuckle !

 

[Helpmytrap]

While looking for biltong recipes yesterday, I came across this on Popular Mechanics website - http://www.popularmechanics.co.za/home-how-to/diy-projects/make-your-own-biltong-dryer-in-an-afternoon/

http://www.popularmechanics.co.za/home-how-to/diy-projects/reader-projectcut-and-dried/

There is a recipe (just remove the sugar though) as well as a DIY biltong dryer (2nd link). On a youtube video, another guy made his biltong by first submerging it in brown vinegar, then spread it with a coriander and salt mix, left it in the fridge overnight before hanging it up the next day to dry. It said 3 days to dry. - http://www.youtube.com/watch?v=p27tsFHxWto

 

Back on the fruit topic, it has basically taken me 2.5 days after eating half a grapefruit to get back to where I was ie between ++ and +++ on the ketostix. I only ate about 10g of carbs yesterday to try and get back on track but this mornings reading was still only +, I have been there for the last 2 days. But after my easy 4h45 mtb ride this morning I was finally back to that level. I rode only on water.

[tombeej]

@tombeej - if and when you find some time, please will you post some detail about your biltong-making setup ?

Is it a kit that you bought or did you make it yourself (if the latter based on what info/plans) ?

What recipe / mix do you use - do you buy a commercially prepared spice blend or do you mix your own.

How long does it take you to get your biltong to a dry enough state ?

 

I walked into a biltong shop this morning after a longish ride and impulse-bought some really yummy looking fatty biltong. Only when I checked the label later did I realise that I just paid R210.40 per kg.... (facepalm follows)...

 

Here you go, sir. Spent the afternoon putting this together for you .

Tombeej's Biltong box.pdf

[Active Monkey]

Wow... Only reading this now

[htone]

Here you go, sir. Spent the afternoon putting this together for you .

 

tombeej, my gratitude knows no bounds. I started Googling biltong makers yesterday and soon realised that exactly what you have there, albeit a little more fancy and sometimes made out of perspex, sells for anywhere from R750 to well over R1000 !

 

Ever thought of sticking one of those foil pans in there as a drip tray for the first day or two ?

 

From my interactions with seasoned biltong makers, I have picked up two important tips which you may find useful:

1. There used to be a spice called Morris' spice, apparently available from Freddy Hirsch. This is the cannot fail spice blend for biltong and droëwors (apparently). I haven't looked for it, but I reckon Freddy Hirsch may be a good place to start.

2. When I asked about that white mould that develops on some biltong, the man at Biltong warehouse told me that this is due to incorrect levels of nitrate added to the mix. They leave all their biltong in their mix for 12 hours (in a machine that resembles a cement mixer so it gets turned continuously) and I have first-hand experience of their biltong never going mouldy on me. It sounds as if it really is a minute amount of nitrate that gets added, so I will ask around some more - you may want to do the same.

 

Once again, thank you for this - I know what my DIY project for the next week or two is going to be !

[Karl Beaton]

Some advice please .. I have been on the diet for 3 months now and has been well worth the effort.

 

My delemia is .... Yesterday I road for 4 hours on water, with some Brazil nuts and 15 grams of droewors. How does one feed correctly on a long ride?

 

Thx

[htone]

Some advice please .. I have been on the diet for 3 months now and has been well worth the effort.

 

My delemia is .... Yesterday I road for 4 hours on water, with some Brazil nuts and 15 grams of droewors. How does one feed correctly on a long ride?

 

Thx

 

Feed according to your need. Most LCHF'ers will tell you that they can do most any single, long ride without the need for any fuel.

If you are going at race pace, you can choose to either fuel with something like biltong and nuts, but that is a bit of a "long-term" fuel as it still has to be digested, otherwise a good quality carb supplement, as you would typically burn that off while you ride.

 

Why do you ask though, did you feel energy depleted during your ride yesterday ? Did you eat anything before the ride ?

I find that if I drink a fatshake with protein about 2 hours before I ride, I can go for at least 5 hours without feeling peckish (but then I don't ride at race pace). If I drink it too close to the riding I tend to burp up coconut for most of the ride .

[Helpmytrap]

Talking about race pace, that was our ride today! On a flat (450m ascent) mtb route we averaged 27.7km/h on our 133km 4h48 ride. EINA! 2 bottles water, 10g coconut oil, 15g almonds, 20g droewors and at the 75km mark; bacon and egg from Maxxis.

 

So yesterday I spun for 4h45 and today I had a club "race" for 4h48. So an awesome 240km mtb weekend in 9h33. I'm retiring for 2 days though.

 

http://app.strava.com/activities/72085696

Edited August 4, 2013 by Helpmytrap

[htone]

Any of the mods on this forum (Slowbee ?) know if there is a way to get "permission" to upload files larger than 1 MB ?

 

I have a myriad of Paleo / Mediterranean / LCHF cookbooks that I would love to share on this thread, but I cannot get around the size limitation as the .pdf files do not want to compress any smaller.

[Helpmytrap]

Why not try DropBox or Google Drive? We could then fill it up with the most NB of the LCHF info for everyone to access...

[Mike Bike]

Talking about race pace, that was our ride today! On a flat (450m ascent) mtb route we averaged 27.7km/h on our 133km 4h48 ride. EINA! 2 bottles water, 10g coconut oil, 15g almonds, 20g droewors and at the 75km mark; bacon and egg from Maxxis.

 

So yesterday I spun for 4h45 and today I had a club "race" for 4h48. So an awesome 240km mtb weekend in 9h33. I'm retiring for 2 days though.

 

http://app.strava.co...vities/72085696

That looks like an awesome ride....was it jeep track or did you just ride down the side of the road? the start at the garage is about 2kms from my house..next time gimme a shout

[Helpmytrap]

That looks like an awesome ride....was it jeep track or did you just ride down the side of the road? the start at the garage is about 2kms from my house..next time gimme a shout

Majority dirt road, along the canals and the railway in 2 places as well as the odd tar piece. But I'd say that 115-120km is on the dirt.

[Karl Beaton]

 

Thx Htone,

 

I had a fatshake two hours before the race. Average HR was 82% , but I was feeling flat after 3 hours, but not hungry. Before changing how I ate I used to use Hammer on the bike. I was wondering if I used this in a race would I be looking for trouble.

 

Your advice is greatly appreciated

 

 

 

 

 

Feed according to your need. Most LCHF'ers will tell you that they can do most any single, long ride without the need for any fuel.

If you are going at race pace, you can choose to either fuel with something like biltong and nuts, but that is a bit of a "long-term" fuel as it still has to be digested, otherwise a good quality carb supplement, as you would typically burn that off while you ride.

 

Why do you ask though, did you feel energy depleted during your ride yesterday ? Did you eat anything before the ride ?

I find that if I drink a fatshake with protein about 2 hours before I ride, I can go for at least 5 hours without feeling peckish (but then I don't ride at race pace). If I drink it too close to the riding I tend to burp up coconut for most of the ride .

[Dirtbreath]

I've been following this thread (and the original) on the sidelines intrigued by the weight loss and energy benefits that you guys are experiencing.

 

My reasons for adopting this diet are however different. I have stage IV colon cancer metastised to the lungs. A Pet CT scan in January got me thinking about reducing my blood glucose to stop feeding the cancer. I have recently started measuring my blood glucose and it sits in the mid to upper 5s. Sometimes over, sometimes under. I would think it should be lower.

 

I'll keep at it and see how it goes.

 

I start chemo again in a few weeks and eating is always a challenge. I think I am the only person who becomes a devouring monster and just end up eating crap.

 

Thanks for some good advice.

[htone]

Karl, you could happily use Hammer or similar products during a race (ask JCZA about this). Others (like me) try to avoid supplementing with carbs completely, but I have to confess that I have only tested my abilities on an n=1 basis, and not during races. Without any fuel (except for the fatshake prior to riding) I can comfortably ride for about 5 hours, but then I need to top up. I have not had the need to do that though, as we tend to limit our long weekend rides to no more than 5 hours.

 

The key to success with the correct feeding strategy is to experiment as close as you can to race conditions. As with everything else, don't wait for race day to try out new stuff ! I can tell you from my own experience that supplementing with something like UCAN definitely made me feel like I could ride for longer, but I have deliberately steered away from any of the other supplements, just because I am so damn sensitive to carbs. I confess that I carry a little baggy with 32GI gels in my toolbag as emergency replenishment, but I think they will be well expired soon and I have not had a need for them.

 

Keep in mind though that if your AVERAGE HR was above 75% you riding in your anearobic, VO2Max zone, so your body would have been burning any and all available glycogen at a rate of knots. Perhaps try to re-do the ride next weekend but then start supplementing with e.g. Hammer about 30 min into your ride and see what that does to how you feel. If you have ketostix it could be interesting to see if you remain in ketosis after this supplementation.

 

Look forward to hearing how your self-experimentation works !