LCHF - Low Carb High Fat Diet Ver 2

[Helpmytrap]

Thanks...yes 100grams seem to work on heavy interval type training for me.Are you working on about 120grams of protein a day?

Sorry having a blonde moment, was basing those values on a day without training. (2000 calorie day)

I will have to see what the exact percentages are going to be but will try keeping it between 90 and 125g depending on the days training. And yes, even at the moment my protein is about 120g but that remains unchanged.

 

edit: sp

Edited August 20, 2013 by Helpmytrap

[Helpmytrap]

HMT - please keep the contributions coming - I would also be very interested to see what your BG does at those ratios ? And don't be sorry, in my book that's still plenty LCHF !

I'll still be having a good helping of fat at each meal, so hopefully effects on BG will be minimized. Ratios will roughly be 15/65/20 P/F/C. And If I think about it, that is sufficiently high fat. (PS, I got my new road bike frame today, super excited )

[Helpmytrap]

How many grams of carbs would that give you?My weekly training hours is very close to what you do and weight is close too...I weight 63 so interested to see what you would get from that ratio.

I do the Paleo thing and stick to about 80 grams a day,100 if you include my enerydrink I take after training.Sometimes less that 80 grams.

I do up my intake the day before a race to about 150grams.

Mind telling me where your carbs are from besides fruit?

Nuts, squashes, double thick yoghurt, sweet potatoes, mixed veggies, milk.

[Roux 1]

Sorry guys, from tomorrow I'll no longer be LCHF. Will be switching over to Paleo. Will still have my fat shake in the morning and will try and maintain a 15/42/42 P/C/F% but will play around to see what works best.

 

For the type of training and racing I do, I will always burn a higher percentage glucose than fat. Probably because I don't know how to ride slow. So this is more a case of switching over to a more viable lifestyle that will meet my specific needs.

 

Paleo/LCHF sometimes in same sentence but different. I think introducing Paleo carbs, as per "Paleo diet for athletes, is good thing. To do HIIT some glucose is needed especially if your get closer to 100% of max HR. (my opinion) 100g of Paleo carbs is not a lot.. All of us here is fat adapted, some a bit more than others :mellow: Interesting Question is who is keto adapted??(can only measure it with blood keto meter, and eat less than 30g of carbs per day, no cheating, over long period)

 

LCHF/Paleo makes you educated about carbs and how to use it accordingly.

 

Please let the data/results coming..

[Helpmytrap]

100g of Paleo carbs is not a lot..

 

Please let the data/results coming..

In terms of quantity of veg to get 100g of carbs is a lot!

 

This mornings 2hr postprandial BG, 3.7 Not that I had too many carbs, greek yoghurt, strawberries and milk. I am hungry now though, 2 hrs after eating, but that is most likely dew to the fact that my breakfast this morning had 500 calories less than usual!

[Roux 1]

[. Ratios will roughly be 15/65/20 P/F/C. And If I think about it, that is sufficiently high fat. (PS, I got my new road bike frame today, super excited )

 

Are you going to stick to that ratio or adjusting it according to HIIT sessions and races.?

[Helpmytrap]

The ratios will change. I'm more focussed on the amount of carbs I eat, I'll cap carbs at 100g on a usual training day and at 130 on days that I do 5hr rides/races. Maybe more on race day but the additional carbs will be consumed on the bike to minimise the effects on insulin.

 

Note: bulk of carbs will be eaten in the 1hr window post exercise.

 

edit: so ratios would change as I make up the calories with fat. I'll have to experiment what the average ratio works out to be. I'm also doing the 12hr Varsity College "enduro" race on Saturday, will be interesting to see what the legs do.

Edited August 21, 2013 by Helpmytrap

[tombeej]

Those are my ballpark ratios.Edit: that was supposed to be in reply to HMTs 15/65/20 ratio.

Edited August 21, 2013 by tombeej

[tombeej]

Damned crackberry

[Mikesa9]

Can anyone show me some reading material setting out as clearly as possible the difference between LCHF and the Paleo diet? I've done a Google, but there doesn't seem to be anything that makes it clear.

[Helpmytrap]

Paleo isn't as strict as LCHF, you can still eat fruit but otherwise they are the same. Paleo just has a higher carb to fat ratio. In essence Paleo is a caveman way of eating, what our ancestors ate (although we can't replicated that because fruit and veggies aren't the same today as it was back then due to cross breeding different species of plant to get a more robust and desirable end product.) And strictly speaking, no dairy for the true paleolithic lifestylers.

[tombeej]

Nothing is the same as it was in paleolithic times - not grains, not fruit, not beef, lamb, pork.... The last food that would resemble our original food is wild venison.

 

So when people try the old tired story that fruits are not good for you because it's no longer identical to their ancestors, I switch off.

[Helpmytrap]

Nothing is the same as it was in paleolithic times - not grains, not fruit, not beef, lamb, pork.... The last food that would resemble our original food is wild venison.

 

So when people try the old tired story that fruits are not good for you because it's no longer identical to their ancestors, I switch off.

They may be sweeter and rounder but the vitamins and minerals are still there. That is all that counts

[Sniffie]

Snytjie that result is very interesting. What does one ask for when going for such a test and who performs the test? I'd like to have it done. I'm very interested in measuring my HR as I seem to go very high for very long. Below is the zone analysis from 53km MTB race completed in 2:22 on half a bottle (half coke/half water....yes yes I know). I was tired afterwards but didn't feel close to bonking despite not eating anything or taking any GU.

JC you can try the following: High performance institute of sport at PUK Potchefstroom Campus.

http://www.nwu.ac.za/p-hpi/index.html

Top athletes from around the world base themselves at Potch and make use of this world class facility. (This was the base for the 2010 world cup winning Spanish side) They do all kinds of cycling performance tests. Contact details are on their website.

Edited August 21, 2013 by Sniffie

[Marge]

A bit off topic:

 

I'm still struggling with nutrition while doing long rides. So I decided being only in LCHF for 50 days and still bonking on each long ride when attempting it with no carbs, I have changed my tactics a bit by taking in carbs for breakfast before the ride and some during. It did helped a lot, I felt much better during the ride and my legs did not hurt (that) much. But now I'm scared of taking in too many carbs?

 

Here's the data for Sunday’s DC training ride for which I had oats the morning, during the ride I had one packet of UCAN in my waterbottle, 2 bananas, a mix of droewors, almonds and macadamia nuts. It was damn cold so that could also be the reason for feeling hungry the whole time? (when we had the half way stop at Spar I just had to stuff myself with 2 bananas )

 

 

Ride Time

05:41:18

Elapsed Time

06:22:16

Max Speed

75.6km/h

Avg Speed

22.1km/h

Distance

125.5km

Elevation

1,632m

Calories

2,432

Average Power

107W

 

Do you guys manage to do a long ride with less carbs? Maybe I should replace the bananas and nuts with another UCAN portion instead?

[Helpmytrap]

Funny to think that you ate more carbs on your DC training ride than what I did while racing the DC last year, granted I was on top form then.

 

In my 60 days of LCHF, The longest ride I did was about 5hrs or so. I only bonked on one ride which was after 75km on the mtb at race pace on a 130km ride although I had power at the end. So it is strange that I only ever bonked once where you are bonking constantly... I can tell you that you are doing the right thing to eat carbs on the bike on a 5hr+ ride, but I'm not sure what amount is tolerable.