Dietitian's corner

[Mntboy]

I have a suspicion these two prefer to open a can then have to wash up ????

Unfortunately I think that is true of most men. We tend to prefer the easy option of throw away rather than clean up.

[Uni]

Those 'health' smoothies the sell at the gyms can be deadly.

The Peanut Butter Protein shake at Vigin active contains 800 Cal and around 60g of sugar (if I recall correctly). Enough to f-up your complete gym session.

The mango blast with vanilla whey powder - yummy.

Not too bad according to MFP app but also not that filling so I definitely don't make a habit of it.

[Sniffie]

Those 'health' smoothies the sell at the gyms can be deadly.

The Peanut Butter Protein shake at Vigin active contains 800 Cal and around 60g of sugar (if I recall correctly). Enough to f-up your complete gym session.

Jannie what is your opinion on peanut butter, good or bad? I have removed it completely from my diet, besides all the horror stories about afla-toxin, high PUFA content, added sugar and a few others, it is one of a few foods that I can easily eat to much of. Banned it from my house.

[Sniffie]

High carb breakfasts will create an insulin spike that will ferry a fair percentage of the food you ate into storage (and create a glucose low), leaving you hungry quite soon, typically within 2 to 3 hours. So you feel hungry again by mid-morning.

High fat and, to some extend high protein, will not generate an equivalent insulin spike so you don't have this effect.

But, too high a protein meal will indeed cause an insulin spike, so keep fat high and protein moderate.

My own breakfast is typically some eggs, maybe bacon, avo and cheese.

My breakfasts are basically the same, will sometimes replace the eggs and bacon with a piece of fatty boerewors, or with some chicken livers fried in olive oil, with a healthy scoop of cream cheese and a few dashes of Tobasco, yummy!

[Dgas]

Read the first one, not the 'after 50' one. Recommend it?

The problem with 'nutrition' is that it's incredibly complex. The more you read, the more you have to delf very deep into cellular biology and metabolism. A seemingly simple process, like turning a molecule of glucose or fatty acid into ATP, is farking complicated with many, many steps that are influenced by so many parameters that we actually are guessing most of the time.

The real problem comes in when people try to reduce this complicated world into bumper-sticker sound bites. Ain't so easy.

About halfway through it. Yes I would recommend it, I find it quite heavy going in places but the overriding message is that you can still be competitive after 50 as long as you keep on training. Also notes that as we age our bodies have reduced levels of testosterone, HGH and EPO. ( and that would be a whole other discussion)

 

You are correct, nutrition is incredibly complex especially if you don't have a biology background. As a mechanical engineer, and even that is way back, half the time I have no idea what I am reading and what it means.

[Dgas]

My breakfasts are basically the same, will sometimes replace the eggs and bacon with a piece of fatty boerewors, or with some chicken livers fried in olive oil, with a healthy scoop of cream cheese and a few dashes of Tobasco, yummy!

And what do you eat for the rest of the day? Just looking at the kJ content of your breakfast there will not be much kJ left for the rest of the day. To keep at my current weight I can consume 9 300 kJ a day so having 3 000 plus for breakfast is just not a option for me. I know " calorie is not a calorie" but can someone explain in terms of that breakfast?

[JannievanZyl]

Jannie what is your opinion on peanut butter, good or bad? I have removed it completely from my diet, besides all the horror stories about afla-toxin, high PUFA content, added sugar and a few others, it is one of a few foods that I can easily eat to much of. Banned it from my house.

Yup, stay with tree nuts if you can. Not the butters either. Macadamia nuts are nice and high in fat and make for a nice snack on the bike.

 

Problem with Peanut Butter is that it's so tasty, often due to the added sugar.

[JannievanZyl]

And what do you eat for the rest of the day? Just looking at the kJ content of your breakfast there will not be much kJ left for the rest of the day. To keep at my current weight I can consume 9 300 kJ a day so having 3 000 plus for breakfast is just not a option for me. I know " calorie is not a calorie" but can someone explain in terms of that breakfast?

Many people who switch to a LCHF diet and eat a decent breakfast find that they do not get hungry during the day and will only eat a small dinner.

 

Due to the satiety induced and the lack of a significant insulin response, people on LCHF tend to overall eat less calories per day than those who eat high carb.

 

They're just not hungry all the time so they only eat when actually hungry.

 

Simplistically, it's the carbs that makes you hungry.

[Patchelicious]

Many people who switch to a LCHF diet and eat a decent breakfast find that they do not get hungry during the day and will only eat a small dinner.

 

Due to the satiety induced and the lack of a significant insulin response, people on LCHF tend to overall eat less calories per day than those who eat high carb.

 

They're just not hungry all the time so they only eat when actually hungry.

 

Simplistically, it's the carbs that makes you hungry.

 

People often THINK they are on LCFH, and dont lose weight so naturally assume its nonsense.

 

Keep an accurate and HONEST food diary for a few weeks and people will see just how much carbs they actually consumes without knowing it.

 

I cannot stress just how eye opening a food diary is. But is must be honest.

 

Edit: Simply put, I have found that if I keep my diary as accurate and honest as possible I lose weight, if I dont I pick up. I can see this trend with my diary entries and weight tracker, so its not even an assumption.

[HBO]

Many people who switch to a LCHF diet and eat a decent breakfast find that they do not get hungry during the day and will only eat a small dinner.

 

Due to the satiety induced and the lack of a significant insulin response, people on LCHF tend to overall eat less calories per day than those who eat high carb.

 

They're just not hungry all the time so they only eat when actually hungry.

 

Simplistically, it's the carbs that makes you hungry.

Well, I can definitely attest to this. I've been on numerous diets before and the main reason I struggled to stay true to them, were the fact that I constantly were hungry.

 

On the LCHF I will start with a bullet proof coffee- 226 kcal, which will last me until about 12h00 when I will have 2 eggs with 3 rashers of bacon and avo/ Banting bread with cream cheese/ cranola crunch(banting ) with Yogurt. Breakfast is usually between 450 - 550 Kcal. Dinner is at 20h00 (ish) which will be meat with veggies- also 500 kcal.

 

Only coffee or green tea in between.

 

I only snack om HIIT training days, which is droëwors and nuts with cranberries. On training days and after weekend ride I will always have about 2 tbsp. of peanut butter- this is my vice.(sometimes Nutella)  I started this week to have a banana and 125 ml apple juice with training. I did felt better on the wattbike and were able to complete the session. Watts were higher.

 

Since I'm on LCHF I've never felt hungry. 

 

I've lost 12 kilos in good time, but the last 3 weeks my weight have stalled. I don't know what the reason for this is, since there is always a calorie deficit (MyFitnessPal)

[Sports Certified Dietitian]

Interested to hear what effect of saturated fat you refer to.

 

Not sure if you read the JAMA that came out a few days ago where Lustig et. al argued that the new upcoming recommendations that remove restriction on total fat and cholesterol intake, should be extended to saturated fat per sé?

 

Here's Forbes report on it, the original paper is available online.

 

http://www.forbes.com/sites/alicegwalton/2015/06/24/fat-is-back-experts-say-its-time-to-stop-limiting-our-total-fat-intake/

Have a read of the attached article which expands on the effects of saurated fat intake amongst other fats.

 

I haven't read the full article you mention, and would be curious to read what was said specifically about saturated fat.

 

Some of these "new" thoughts mentioned have been in the pipeline for many years. For example I can't remember the year when dietitians stopped believing that dietary cholesterol raised blood cholesterol it was so long ago.

 

Speaking for myself, there is flexibility when total dietary fat % is calculated. Nonetheless I still advocate incorporating healthy fats into ones diet.

DietaryFats,FattyAcidsandIR-Haag,Dippenaar.pdf

[Sports Certified Dietitian]

Yup, stay with tree nuts if you can. Not the butters either. Macadamia nuts are nice and high in fat and make for a nice snack on the bike.

 

Problem with Peanut Butter is that it's so tasty, often due to the added sugar.

When shopping choose products that don't have added salt, sugar and any trans fatty acids in it.

 

http://www.blackcat.co.za/products-black-cat-smooth-peanut-butter-no-sugar-and-salt.html

 

This BBC article confirms what Jannie has said, but there is also a place for good peanut butter, in moderation, in one's diet:

 

http://www.bbc.com/news/health-33076815

[Captain Fastbastard Mayhem]

Have a read of the attached article which expands on the effects of saurated fat intake amongst other fats.

 

I haven't read the full article you mention, and would be curious to read what was said specifically about saturated fat.

 

Some of these "new" thoughts mentioned have been in the pipeline for many years. For example I can't remember the year when dietitians stopped believing that dietary cholesterol raised blood cholesterol it was so long ago.

 

Speaking for myself, there is flexibility when total dietary fat % is calculated. Nonetheless I still advocate incorporating healthy fats into ones diet.

This study effectively goes against everything that is coming out now - ie: Saying saturated fat makes you fat, lowers your metabolism, makes you want to eat more and links to obesity and cardiovascular disease / cancer...

 

Correct? 

 

IE: It's taking old (debunked) research, and (even though it's being done in 2005) is still saying that a diet high in carbs, low in saturated fat and higher in unsaturated fats is good for you... 

 

Or am I completely misreading it?

[Patchelicious]

Had a 43g Fat, 14g Protein, 4g Carb = 440Cal breakfast at 10h30... still not hungry, now 15h30.

 

Ended up giving my lunch away..... just saying.

[Captain Fastbastard Mayhem]

Had a 43g Fat, 14g Protein, 4g Carb = 440Cal breakfast at 10h30... still not hungry, now 15h30.

 

Ended up giving my lunch away..... just saying.

which was? 

[Patchelicious]

which was? 

40 grams Avo (half small), 80 grams Salami Worsies and 2 x Kiri cheeses

 

Edit: If you are asking about the give away lunch, that was a 100g chicken, half round of Feta and 80g mixed salad greens....