Dietitian's corner

[V12man]

 

I completed the CISSN through the International society of Sports Nutrition. With an interest in sports nutrition one never stops reading and learning though...

 

 

 

Thanks Craig - which of the many certifications they offer do you have? and on what basis does this institution offer that certification/where do they receive a mandate from to offer such certification?

 

And finally - does the Health Proffessions Council in SA recognise such certification?

[Captain Fastbastard Mayhem]

Well said MTBeer!! I thought this was a cycling forum where we all share our experiences and not a mumbo jumbo forum for pedantic "scientists".

 

I do have records and stats and so do the others. We all have power meters and Self Loops can verify my loss of form but why do I have to try and prove myself - take our word for it - BANTING DOES NOT WORK FOR CYCLISTS!!

I think you'll find that beer boy's comment was dripping with sarcasm...

 

Besides. I'd far rather take scientifically based nutritional advice than anecdotally, especially when the anecdotal is followed up with such a generalised statement such as that in bold

[HBO]

I speak from personal experience. I was on Banting for 4 months. I lost weight initially but then my body went back to what it liked. I was very strict and had no bread and very very little rice, potatoes, etc. I went back to my dietician...result I was exactly the same weight and body fat as when I started!!

 

My cycling? This went down the tubes very fast and like u, my HR went high and ran out of energy FAST at high intensity. It took me 4 weeks after stopping Banting to regain my strength and start riding well again.

 

Conclusion - I felt fine on Banting for normal activities but it does NOT work for cyclists. One should lose weight by portion control on a normal diet rather than go on the dodgy Banting fad.

Thanks for your input. I was very sceptical about this banting thing and also had my reserves. However I have just heard too many good testimonials to ignore it. At this moment I cut out any form of carbs even "good" carbs like oats, brown rice and rye bread.

 

at this mo my HIIT training is at a lower intensity, but I'm still extremely exhausted after a session, so I reckon I still get some valuable training.

 

The plan is to continue like this until mid July and then start introducing "good" carbs in order to up the training. It seems that there are people that live a fully LCHF lifestyle but do use carbs when racing.

 

I fully believe that we are all unique and what might work for one person will not necessarily work for the next.

 

I would love to hear Craig's opinion on this

[HBO]

Mmm, all depends on frame etc. But at 85kg I reckon I'll look extremely thin. Depends what you're going for I guess? You say some fat around the waist for example. I am quite muscular I guess.

 

Are you boasting?

[Shebeen]

I completed the CISSN through the International society of Sports Nutrition. With an interest in sports nutrition one never stops reading and learning though...

 

 

 

if you can't even spell your own profession correctly, who in their right mind is going to come for business?

 

Whoops my bad, so dietician might be the normal spelling, but dietitian is also acceptable. My apologies

[BarHugger]

If you have a k@k engine......not even jet race fuel will make it go faster......maybe go POEF with a lot of smelly smoke and nuts and bolts....but definitely not faster.

[JannievanZyl]

I speak from personal experience. I was on Banting for 4 months. I lost weight initially but then my body went back to what it liked. I was very strict and had no bread and very very little rice, potatoes, etc. I went back to my dietician...result I was exactly the same weight and body fat as when I started!!

 

My cycling? This went down the tubes very fast and like u, my HR went high and ran out of energy FAST at high intensity. It took me 4 weeks after stopping Banting to regain my strength and start riding well again.

 

Conclusion - I felt fine on Banting for normal activities but it does NOT work for cyclists. One should lose weight by portion control on a normal diet rather than go on the dodgy Banting fad.

I know a fair number of cyclists who would disagree with you, myself included.

 

Not only did I lose a lot of weight eating LCHF but my times and endurance improved substantially. Doing 5-hour rides on only water a a handful of nuts is now the norm.

[cadenceblur]

Are you boasting?

????, hardly, still have to nip and tuck here and there. Let's just say I'm big boned then!

[JannievanZyl]

My macro nutrient consumption in an iso-caloric environment over the last 5 years.

 

Notice when the weight finally came off. Number of hours on the bike was pretty constant over this period.

[HBO]

, hardly, still have to nip and tuck here and there. Let's just say I'm big boned then!

 now you're definitely boasting

[Sports Certified Dietitian]

Hi Craig, thanks for the initiative.

 

I am currently on banting to get to my goal weight which is (according to a doctor who thoroughly tested me) 85 kg. Being 1.87 m it is at the higher end of what you also recommend.

Currently I am at 98 coming down from 110 since the Argus.

 

However I struggle to train at high intensity levels and my HR is 10 - 15 bpm higher than normal. Resting as well as during training.

My common knowledge tells me that the higher my HR the more kilojoules my body will burn, thus using more energy. 

 

Is this because my body is not Fat-Adapted yet, it is about 10 weeks now?

Should I add a little carbs to my diet, even if it is just on training HIIT days? If so wouldn't this delay the fat-adaptation/ ketosis process?

 

Will the HR levels normalise as my body reach Ketosis/ fat- adaptation?

Hi HBO,

 

Well done for losing a substantial amount of weight. That will substantially improve your riding and probably just as important, if not more, your health.

 

To be honest I'm still one of those people that still believe in carbs to train well and be healthy. I'm not talking about excessive carbs and all the time, but certainly carbs in the "window period" of training. You've been successful in losing the weight on Banting, so I think that is a positive thing.

 

Everybody is different. I know athletes that can train at high intensities on a low-carb diet, whereas I feel flat when I do that. It depends on your genetics at the end of the day. I would have thought that by 10-weeks/nearly 3-months, you would have stabilised more in terms of HR and energy provision. Perhaps your body would do better with some good carbs on HIIT days? Try it and see what happens. You won't terminate the ketotic state for a long time by adding some carbs on the ODD occassion.

 

I take it that prior to going on Banting you visited your dr and besides being checked out, you got the go ahead for this approach to weight-loss?

 

BTW, if one limits carbs substantially, then ketosis will set in soon to supply the brain with ketones which it can convert to glucose for energy. So you should have been ketotic throughout the 10-weeks as picked up by a "pear-drop" smell to your breath. Fat adaptation, if it is meant to take place, should happen gradually over time.

 

I'd give it more time. Maybe reduce training intensity till the time when you feel in a position to increase it (normal HR at rest).

 

Hope that helps!

[Captain Fastbastard Mayhem]

Interesting, JVZ

 

Craig, I'm very interested in what you have to say. For background, I'm a 32 year old male weighing in at 6ft dead and 105kg. At my fittest, cycling 200-400km per week and gymming most days I was at 85kg.

 

At the moment I'm running a calorie restricted diet (not subscribing to any sort of diet regimen such as LCHF / Mediterranean etc) trying to get in as much exercise as possible through gym and IDT work (though sickness over the last 2 weeks has put a stop to that till today)

 

I cycle recreationally at best, but am looking at increasing my time on the bike substantially in order to get back to my "fighting weight" of 85 by the end of the year.

 

I'll definitely be following this topic, but would greatly appreciate the support of scientific research and evidence in order to guide me in my own journey to better health...

[BarHugger]

H-squared sounds very impressive.........but it is actually reversed engineered Body Mass Index calculation. It is a well known fact that BMI is not such an accurate tool when it comes to anthropometry and body composition analysis......especially among very physically active individuals.

 

Can much rather use %LBM or even %MM to guide any recommendations.

[Captain Fastbastard Mayhem]

 

To be honest I'm still one of those people that still believe in carbs to train well and be healthy. I'm not talking about excessive carbs and all the time, but certainly carbs in the "window period" of training.

I agree with this... been seeing more and more controlled short term studies where when it comes to sustained high intensity sessions where "explosive" power or efforts are required that a short sharp injection of carbohydrates is the best way to ensure best performance. This obviously doesn't apply to just "dieselling along" at LSD or a longer but not as extreme session, but one that needs that power in an instant.

 

Slow simmer vs all out boil would be an accurate analogy, I think.

 

I also think it's different at the top end of the field, where they're racing for position and not just riding along... ketosis would more than likely provide a sufficient basis for the latter, whereas the former requires a faster releasing source of energy, hence carbs.

 

In short - banting for everyday incl training, carbs for the race

[BarHugger]

Interesting, JVZ

 

Craig, I'm very interested in what you have to say. For background, I'm a 32 year old male weighing in at 6ft dead and 105kg. At my fittest, cycling 200-400km per week and gymming most days I was at 85kg.

 

At the moment I'm running a calorie restricted diet (not subscribing to any sort of diet regimen such as LCHF / Mediterranean etc) trying to get in as much exercise as possible through gym and IDT work (though sickness over the last 2 weeks has put a stop to that till today)

 

I cycle recreationally at best, but am looking at increasing my time on the bike substantially in order to get back to my "fighting weight" of 85 by the end of the year.

 

I'll definitely be following this topic, but would greatly appreciate the support of scientific research and evidence in order to guide me in my own journey to better health...

 

Easy.......shut your mouth and train more.......less Hub time.

 

 

 

 

 

 

 

Calories in vs Calories out.......and obviously to get the diesel motor working.

[Captain Fastbastard Mayhem]

Easy.......shut your mouth and train more.......less Hub time.

 

 

 

 

 

 

 

Calories in vs Calories out.......and obviously to get the diesel motor working.

Yeah... I know. Not easy with a 3 year old and a desk job. Only time I can reliably train is after 8h30 p.m. and before 6am. Calorie restriction I'm (mostly) fine with, but the extra training in the morning (which is what I've been trying hard to do) needs more work.

 

 

No way getting around that.

 

Edit: calories restricted to 1750 max per day. Any exercise I do is a bonus