Low carb itself means nothing to weight loss. It's so fucking easy to eat low carb and still gain weight.
Being below maintenance calories determines is you lose weight.
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High sugar vs high fat
Low carb itself means nothing to weight loss. It's so fucking easy to eat low carb and still gain weight.
Being below maintenance calories determines is you lose weight.
Davepuppies
Puppy Kunce
Have tried a lot.
my doctor said I had both candida and SIBO.
i did a super expensive dose of gut specific anti biotics (they hang in the intestine longer instead of being more systemic, got some anti fun gals ( again expensive) but I have found the best results have come from supplementing a beneficial yeast saccomyces bouldari. (Sp?) I guess it crowds out some of the candida.
Just interested, doctor or naturopath?
Davepuppies
Puppy Kunce
All of the above.
the final diagnosis was a GP that specialises in integrative medicine and digestive health (but not a gastroenterologist) I was referred to him by my regular GP.
i saw a wide range of practioners in the 6 months prior as my primary concern was insomnia, and some linked my gut issues with sleep problems.
steveP
Well-known member
I never said anything that would oppose that.
I quoted Jungnaut's post and my reply was a reference to him, who was just on a cut.
Not everything needs to be argued for argument sake.
Fadi
...
Fat 70-80%
Protein 10-15%
Carb 10-15%
Or put another way, protein at 1g/kg bodyweight (generally speaking).
Carbs between 100 to 125g per day depending on your activity level.
Fat occupies the rest of your caloric needs.
It takes approximately 3 to 4 days for your body and mind to adjust to the switch...some may take up to a week.
It's preferable that for the first three weeks, your fat intake comes from short to medium chain fatty acids instead of the harder to oxidise/burn long chain fatty acids.
It'll be sensible to increase your salt (not simply sodium) intake when on a low carb diet, as carbs hold on to water (and sodium), at a rate of 3g water per 1g carb. Failing to take this into account would have you feeling dizzy/faintly somewhat.
Granted not all if any will agree, however it is another option offered to you should you wish to give it a go.
Protein 10-15%
Carb 10-15%
Or put another way, protein at 1g/kg bodyweight (generally speaking).
Carbs between 100 to 125g per day depending on your activity level.
Fat occupies the rest of your caloric needs.
It takes approximately 3 to 4 days for your body and mind to adjust to the switch...some may take up to a week.
It's preferable that for the first three weeks, your fat intake comes from short to medium chain fatty acids instead of the harder to oxidise/burn long chain fatty acids.
It'll be sensible to increase your salt (not simply sodium) intake when on a low carb diet, as carbs hold on to water (and sodium), at a rate of 3g water per 1g carb. Failing to take this into account would have you feeling dizzy/faintly somewhat.
Granted not all if any will agree, however it is another option offered to you should you wish to give it a go.
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Jungnaut
YOLO Kunce
Why such a high fat ratio [MENTION=2727]Fadi[/MENTION];?
I read this study ages ago and bookmarked it for reference. It has this interesting tidbit which might be of interest?
http://www.ncbi.nlm.nih.gov/pubmed/15107010
"There is evidence that a relatively high protein intake (~30% of energy intake) will reduce lean mass loss relative to a lower protein intake (~15% of energy intake) during energy restriction. The higher protein intake will also provide a relatively large thermic effect that may aid in reducing body fat. In both the off-season and pre-contest phases, adequate dietary carbohydrate should be ingested (55–60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. Thus, we suggest dietary fats comprise 15–20% of the body builders’ off-season and pre-contest diets."
I read this study ages ago and bookmarked it for reference. It has this interesting tidbit which might be of interest?
http://www.ncbi.nlm.nih.gov/pubmed/15107010
"There is evidence that a relatively high protein intake (~30% of energy intake) will reduce lean mass loss relative to a lower protein intake (~15% of energy intake) during energy restriction. The higher protein intake will also provide a relatively large thermic effect that may aid in reducing body fat. In both the off-season and pre-contest phases, adequate dietary carbohydrate should be ingested (55–60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. Thus, we suggest dietary fats comprise 15–20% of the body builders’ off-season and pre-contest diets."
Fadi
...
Control over insulin and blood sugar levels. Your body can make all the glucose it needs when it needs it in the right amount it needs it, without the detrimental effects of high insulin and high blood sugar levels that results from eating a high carb diet...and to a lesser extent, a high protein diet.
Like I said, I'm seriously not here to influence nor persuade anyone to this way of eating. Research is available for anyone wishing to study and investigate further.
One thing one needs to keep in mind is the fact that there will be some lag time experienced due to the shift from using one source of fuel to another. It reminds me of Ramadan when Muslims go on a fast from dawn to sunset. It's hard for about the first couple of days, after that your physiology adapts. Even in the heat of summer, at a 100% fasted state, one hardly if ever perspires when compared with someone who is not fasting and drinking plenty of water. Our body adapts, just as our muscles adapt to a certain way of training.
It's a choice one makes brother.
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Just interested as candida overgrowth tends to be a fake disease invented by naturopaths to sell you fake cures.
Also bit like gluten intolerance.
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Davepuppies
Puppy Kunce
You could be right, But the diagnosis wasn't made at the naturopath level (I was quite critical of their advice without hard evidence) i am not convinced anyone has been able to 100% diagnose what is my core issue causing sleep ang gut issues, but from the information I have read about the overgrowth converting ferment able carbs into a form of alcohol and that producing brain fog, and my experience on low carb vs high I can see that in my own body. Re the SB supplementation it certainly helps "firm" my bowel movements, and also referencing stuff I have read it is due to it competing against the overgrowth.
my GP did stool, blood, urine and saliva testing in making the diagnosis.
I have aver stopped chasing my tail with both issues, as I have invested a lot of money, and have to a point accepted my challenges, but I clearly can see a difference with keto vs normal diet, but I struggle with compliance as I crave carbs, dairy upsets my gut and I get worse acid reflux with higher fat (mainly from the likes of MCT oil, coconut oil, caprilic acid etc)
jzpowahz
Well-known member
What is a typical meal with these ratios?
I'd be thinking, small portion of fatty meat, small portion of starch, some fibrous veg and bulk oil to add on top. Something like that?
Jungnaut
YOLO Kunce
High Fat Low Carb
Pros: Control over insulin and blood sugar levels
Cons: Gluconeogenesis is inefficient, and not your body's preferred mechanism.
Low Fat High Carb
Pros: A better source of fuel than trying to create glucose from other sources. Energy!
Cons: We're talking about optimum performance as strength trained athletes here, so none really.
Obviously when we are talking about "Low" we are still within the realms of the minimum amount that is required by the body, not less because how counterproductive is that. Basically I am not talking about this in the context of survival lol.
C_T
Kunce of the Year 2015
gotta agree at first glance i didn't but taking that small-ish protein amount... would be impossible with real foods...
Fadi
...
I don't usually narrow it down to a meal but rather look at it from a daily intake point of view.
No, not quite like that at all actually. I don't eat any form of starch, neither do I have any form of grain/grain products.
Fats come from plenty of avocados and raw macadamia nuts. These two foods are extremely high in a very similar type of fatty acids, namely the omega 9 monounsaturated type in its pristine form. I also have Sicilian olives, amazing taste and also a fruit that is very high in fat. I do my best to minimise any form of naked oil intake, even extra virgin olive oil. I only have it as a back up.
Protein comes from a very fatty mackerel fish with its very high omega 3 fatty acids, in addition to a high protein content as well. Eggs, especially the yolks is simply an incredible food of nature.
Non starchy vegetables and low glycemic index fruits are also on the menu. Sometimes I have dairy when I make my 24 hours natural yogurt. Last time I checked, I believe broccoli has more protein than red meat per calorie unit. So vegies are very high in protein. even though I don't take in any form of protein powder, I know that WPI/WPC are extremely good for one's immune system, and are the only form of animal protein that leaves an alkaline residue after ingestion.
You may top all the above with all types of fresh herbs such as parsley, coriander, dill, basil, thyme, oregano, etc. Add to that some seriously good for you spices such as genuine Sri Lankan cinnamon which also has a tremendously positive effect on anything to do with insulin signaling. I also have the 85% dark chocolate, as well as enjoy my white, green, and black teas, coldly brewed with some lemon juice to increase their antioxidant level 16 folds etc.
Meat and chicken etc. I do have but not very often. I'll be more specific with a full diet once I decide to do a write up on the way I work out and eat. I hope the above answers some of your questions JZ.
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F
Focused.
Guest
Less than 100 grams of protein a day in a 4000 calorie diet? Not very conducive to muscle growth.
Fadi
...
The above is yesterday news/science brother. Like I said, the net is super full of research material and lectures on the subject/benefit (and science) of a LCHF diet. However I repeat, I am not here to persuade nor influence any one with what I'm doing, I'm simply sharing some of my private life style activities with the forum.
I'm happy to get into the why this and why that, but it's not something that is hidden from anyone. It's all out there if anyone is interested. It has taken me about two years to arrive at the point I find myself in today. So I don't expect a post or two of mine are going to have any effect on anyone here one way or the other.
Fadi
...
How did you arrive at that number? At 4000 calories/day x 15% = 150g of protein. Where did I say anything about you have to have 100g of protein a day on a 4000 calorie intake? Please point that out for me. So 150g p/day is plenty of protein to build muscles, especially when you are not using this protein for fuel through the process of Gluconeogenesis.
You do not want to make glucose from amino acids, that is why protein is kept at a lower level than what is considered "normal" by many in the sport of bodybuilding. Macros can either supply something your body needs, or they can be used as fuel by your body. You want your ingested protein to supply you with the building blocks for muscle growth etc., and not to burn as fuel. So we don't want to use protein as a substrate to make glucose. With a high fat diet you won't have to, because you'd use the fat to make glucose from glycerol.
Some would argue that why not just simply eat glucose instead of having your body make it? Well, I'd rather leave that task for my body to take care of because it knows better than I when, where, and how much glucose I'd ultimately need. If I eat it as per what is accepted as the norm today with a high carb diet, then that would raise both my insulin and leptin levels, something I don't wish to do.
I'll leave it here for now, and I remind people here, I'm not interested in some debate over this. Each to his own. If you're happy and convinced with your current way of doing things and it's been working for you, stay with it.
Jungnaut
YOLO Kunce
Depends what kind of benefit you're referring to [MENTION=2727]Fadi[/MENTION];. Mind you I am looking at it primarily from a strength performance and anabolic point of view. Obviously you have discovered LCHF has worked for you personally and you're comfortable with that which is great. And I am aware that a person's carb requirements gradually reduces with age.
F
Focused.
Guest
Well using your own figures & some simple math, you stated that 10% of one's intake would equate to 100 grams of CHO. That's 400 calories. So at 10%, that's a 4000 calorie intake. And you used the same figures for your protein intake recommendation. Therefore 400 calories = 100 grams of protein.
Alternatively you suggest that 1g of PRO/kg of TBW is sufficient. And I wouldn't imagine there are too many 150kg athletes here on the boards, so I'm not sure how anyone was supposed to come to the conclusion of 150g/day from what you posted. Truth be told I'd be quite surprised if there are a great deal of people posting here that would even weigh 100kg who are in decent shape, so that would see most consuming even less than 100g/day if they were to follow your recommendations.