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X-pert course updated to include LCHF

Discussion in 'Low-carb Diet Forum' started by dbr10, Mar 18, 2016.

  1. SunnyExpat

    SunnyExpat Prefer not to say · Well-Known Member

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    Low carb horse ;)
     
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  2. zand

    zand Type 2 · Expert

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    That's cool, cow or horse I'm not that bothered tbh as long as I like the taste and it's low carb. :)
     
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  3. SunnyExpat

    SunnyExpat Prefer not to say · Well-Known Member

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    Me, I'll eat anything, I have no illusions, cheap meat is the bits others won't eat.
    And I've eaten stuff locals are still alive on.
    Sausages are lips and a**eholes, and I don't really care which lips and a**eholes they are.
    Probably a mix of the bit's that didn't make it as far as the dog food.
    (unless it was a bad day, then that skip is seeing the bleach as well!)
     
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  4. cyclist

    cyclist Type 2 · Well-Known Member

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    Bobby59

    I have read the thread with interest and thought I would chip in.

    The photo of me is old now, I have lost another 10kg since then, following a LCHF lifestyle for the past 15 months.

    In total I have lost 32kgs, 10 inches off my waist, and dropped from 16.1 at diagnosis to 5.1 on my last HB1AC.

    Diet and exercise has been the way I have achieved this.
    Not once have I felt hungry.
    I have more energy than ever before, and my body now uses fat as a fuel.
    I eat more vegetables than before and know how each food type will affect me having tested myself with different foods and gathered the information, working out what I can eat and tolerate (without spiking)

    I used to need carbs / gels / energy drink to ride 20 miles and would cramp up on occasion also.

    I now ride 30+ miles fasted (and then head home for a cooked breakfast) with a fluid intake of 500mls water or less.

    I am no longer dependent on carbs for energy but do carry a gel and energy bar just in case.

    The advice I was given was to follow the NICE guidelines and the Eatwell plate.
    I spoke to the nurse about this advice and she agreed (off the record) that the route I was following was more sensible than the advice she was obliged to provide.

    The evidence was clear. Each checkup I was losing weight, had more energy and the results were constantly improving.

    My cholesterol also dropped and everything is now within normal range.

    If I hadn't followed the LCHF guidelines on this forum and from independent research I'd probably be in a very dark place.

    Based on my research I set myself a target of 55g carbs per day and set my intake as 15% carbs, 30% protein and 55% fat.

    For me this works, and I no longer think about how to achieve this, my body guides me to this.
    If I eat more than100g carbs I feel it (lethargy, stiffness etc) so I have found a ratio that works for me.

    My advice is to do lots of research, challenge convention and come to your own conclusions.

    What works for me will not work for everyone.

    The best advice I can give is to eat to your body - that means if you crave a chocolate croissant then have one

    I hope this helps give context in a scary amount of information floating about on the internet.
     
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  5. SunnyExpat

    SunnyExpat Prefer not to say · Well-Known Member

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    30+ miles on such a low amount of fluids (500ml) is a lot less than I could do. And to be fair, that would probably be my day.
    But before breakfast - then I would assume a days work? - respect!
     
  6. cyclist

    cyclist Type 2 · Well-Known Member

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    In warmer weather the fluid intake is increased.
    I put this purely down to fitness and 'fat' burning instead of sugar reliance.

    I usually have a protein shake when I get home (water not milk) and a cooked breakfast (bacon and eggs) then am ready for anything.

    With a calorie deficit of about 1000-1200 its a great way to start my day, particularly if I know I am going out for lunch or dinner.
     
  7. SunnyExpat

    SunnyExpat Prefer not to say · Well-Known Member

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    30+ miles, say 15ph, is still a good two hours +.
    If it's your daily routine, then having a shower, a protein shake, and a cooked breakfast, I'd be pushed to get that all in by lunch, let alone manage to get out for my morning work with the morning still ahead, and feel hungry again.
    No, that's really impressive.
     
  8. Bobby59

    Bobby59 Type 2 · Active Member

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    The basic dona kebab is lamb meat. I think the point was you do not know what is in dona kebab, meat wise, the same goes for sausages. Especially off the shelf bought pri packed or frozen sausages regardless of what the label says.

    I have given some thought to chicken dona kebabs they have to be mostly chicken and there for ok to eat on the HFLC diet.
     
  9. Totto

    Totto Type 2 · Well-Known Member

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    And what on earth has that to do with the X-pert course?`
     
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  10. Bobby59

    Bobby59 Type 2 · Active Member

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    Dona Kebab is full of fats as the main meat is lamb which is a meat that is very fatty.The main object is to eat more fats is it not? I do not see any harm in looking for alternative food sources that every one enjoys. The same goes for chicken dona kebab meat surly?
     
  11. AndBreathe

    AndBreathe I reversed my Type 2 · Expert
    Retired Moderator

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    Chaps - Can we try to keep this thread even semi on-track please? It started off as a bit of a celebration and is coming to be a bickering match between certain posters who seem to want the very last syllable in everything.

    @Bobby59 - If you have reason to believe that you have eaten foodstuffs which ere not as described on any labelling, then I suggest you take it up with your local Environmental Health or Trading Standards Departments who would certainly be able to have a greater impact than ever discussing it on this forum would.

    If anyone has anything further to say on the off-topic stuff, please take it to private messaging or conversely create an appropriately labelled thread where it will be on topic.

    Thanks everyone for your assumed indulgence, we really don't want to see this thread locked or individuals banned, I'm sure.
     
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  12. Bobby59

    Bobby59 Type 2 · Active Member

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    That's fantastic news weldone I have recently started the HFLC diet and I continue to cycle as often as possible. Nothing better than being on a bike in the sun shine.
     
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  13. zand

    zand Type 2 · Expert

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    It's a shame it took so long to get LCHF a mention on The X-Pert course but it really is a step in the right direction. Thanks again to Dr Trudi Deakin for her hard work on this. The more people who have a chance to try LCHF the better. Since carbs put up BG levels then it's an obvious first choice for me. :)
     
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    #113 zand, Mar 28, 2016 at 6:49 PM
    Last edited by a moderator: Mar 28, 2016
  14. GCShrimper

    GCShrimper · Member

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    I have just joined , posted a question about energy bars and was directed to this post.

    May I ask a couple of questions. When doing your 30 miler, do you know if your Heart rate is in the 60-70% of MRH range for the bulk of the ride or higher ?
    I find that if I keep the effort fairly low, 15 MPH or so, I can just about cope, until my HR gets into 75% + then I quickly need some fuel.
    Used to be able to do 25 Mile + without eating but since I have cut back on the carbs to get my BG down I started knocking .

    I don't fancy anything substantial before go out as it will mean getting up earlier, and was looking for a suitable energy bar / gel which won't cause a spike.

    Thanks
     
  15. timerich

    timerich Family member · Well-Known Member

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    I think you'll find that the rise in diabetes type 2 correlates to the switch to high carb low fats diet which most 'slimming' diets push and has become the accepted viewpoint for the majority on what makes a healthy diet, there's lots of excellent books on the topic, 'Big fat lies' is one I'd recommend, but you'll find lots more recommended on this site all well researched and written by well qualified reputable professionals.
     
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  16. timerich

    timerich Family member · Well-Known Member

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    I'm just wondering if this is a wind up? Lol
     
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  17. ep5

    ep5 · Guest

    Meat, fat and salad is exactly what works for me! Dr Jason Fung has an extensive (exhaustive?) blog on the benefits of LC HF eating. He is a nephrologist, and very well educated. I'd recommend his site, it's the most comprehensive I've found... and I love that he includes the scientific studies that form the base of his medical treatment for type 2 diabetes.

    https://intensivedietarymanagement.com/category/lectures/the-aetiology-of-obesity-lecture-series/
     
  18. ep5

    ep5 · Guest

    I get the nitrate-free kind :) Love my bacon!
     
  19. cyclist

    cyclist Type 2 · Well-Known Member

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    Here are the stats from my last ride - quite a leisurely one at 14mph average

    ZONE %HRR BPM TIME % ZONE
    Z1 30% - 50% 101 - 125 00:01:37 1%
    Z2 50% - 60% 125 - 137 00:17:51 14%
    Z3 60% - 70% 137 - 149 00:37:05 29%
    Z4 70% - 80% 149 - 161 00:46:40 36%
    Z5 80% - 90% 161 - 173 00:25:01 20%
     
  20. IanD

    IanD Type 2 · Well-Known Member

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    Hi Bobby
    I was diagnosed T2 in 2000. I followed the high complex carb, low fat diet for 8 years. By then I was suffering a range of complications - crippling peripheral neuropathy, extreme tiredness, beginning of retinopathy & reduced kidney function. My leg muscles were so painful getting out of bed took 5 minutes.
    That was 2008. I then found this forum & the advice to cut right down on carbs. My condition improved rapidly & in 3 months I was out of pain & able to play tennis again.
    8 years on, at 77 y-o, I am fit & well with NO diabetes related problems. I play tennis & table tennis at club standard & don't expect concessions for my age. I don't need carbs for energy - play for up to 2 hours without tiring.
    There is of course no need to immediately go OTT with LCHF. Make sure that it is NOT a licence to eat deep fried takeaways - the HF is good clean fat - butter & olive & rapeseed oil, nuts (they're 50% fat.) I use a flour comprising ground almonds & coconut flour, butter & eggs to make a cake - carb substitute - for absorbing gravy & take-out snacks. I use the same mix as a "porridge" for b'fast.
    I complained about the X-PERT course over 2 years ago (particularly about tee comparison of low & high fat diets), & the dietitian running it recommended I write to Trudi Deakin. I did, & I think others wrote also. She took my comments on board, tried LCHF herself & studied the literature. The next thing I knew was that she was all in favour of LCHF, & had written "Eat Fat - a Guide to Low Carb."
    My daily carb amounts to about 50 g, rather than the 300 g of a DUK or NHS "healthy" diet.
    Try it - see how you get on. 16 years diabetic, 8 on LCHF & my health is excellent & the complications that were threatening my active life are no more. .
    I cannot speak regarding your cancer - I hope that is kept under control or cured by treatment - but I can say that if you adopt LCHF you are likely to experience a general improvement in diabetes control & health generally, which may have a positive effect on the cancer.
    I wish you well.
     
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