DAY 20 - LCHF Road Test

Second last day on the LCHF diet .. I'm going to make it wuhooo, but in all honesty I am hanging out for a nice warming bowl of porridge with all the trimmings - nuts, seeds, coconut flakes, full-fat yoghurt and a small amount of fruit e.g. banana, berries or organic dates.

To uncover a little more about the LCHF protocol before it draws to a close I decided to rent out Cereal Killers 2 movie , which features pioneers of the low carb high fat movement such Dr. Stehphen Phinney, Prof. TIm Noakes (Real Food Revolution) and Dr. Peter Brukner (Australian Cricket team's sports dietitian). Interestingly Phiney and Noakes about 30 years ago were spruiking high carbs for sport performance. Noakes wrote "Lore of Running" which was all about carbohydrate fueling! These guys have put their reputations on the line and have come out said we go it wrong, high fat is the way to go.

Below are list of additional experts in their field, whom featured in the film or were mentioned.

  • Dr. Jeff Volek, Associate Professor in the #1 ranked Department of Kinesiology at the University of Connecticut where he teaches and leads a research team that explores the physiologic impact of various dietary and exercise regimens and nutritional supplements. Over the last 15 years his team have studied the effects of a low carbohydrate diet, specifically looking at the impact on obesity, body composition, adaptations to training and overall metabolic health. Dr. Volek's FASTER study tested the ability of elite athletes to utilise fat as fuel for endurance performance. It is due to be published in 2015 sometime - the science is coming! Dr. Volek and Dr. Phinney co-wrote the "The Art and Science of Low Carbohydrate Living" and by demand ""The Art and Science of Low Carbohydrate Performance".
  • Dr. Otto Thaning, Cardiothoriac cardiologist, swum the English Chanel at 73
  • Dr. Philip Mills, Cardiologist

These experts have found through personal experience and observations through their patients/clients the benefits of decreasing carbohydrate intake are huge. Observations found were

  • decreased weight decreased
  • reversed pre-diabetic and type 2 diabetes condition
  • reduces inflammation
  • increased good cholesterol, saturated fats are not linked to heart disease
  • improved recovery for athletes, including no delayed onset muscle soreness (DOMS)

Athletes advocating low carbohydrates for performance

  • Patrick J Sweeney, extreme adventure athlete, 2nd USA Olympic Trials
  • Andy Moran, Professional soccer player
  • Bruce Fordyce, ultra marathon athlete
  • Shane Watson and David Warner, Australian Cricket team player
  • Sami Inkine (Ironman competitor) and wife, Meredith Loring were featured in the movie for their "Fat Chance Row". The couple rowed for 45 days straight on a high fat diet. Rowing up to 14 hours a day, taking turns in shifts and tandem rowing. Their stats post the event showed they had not lost weight remaining exactly the same, which indicates that they were fueling themselves correctly for their activity. Whilst they were unable to cook on the rowing boat, they managed to survive on dehydrated veggies, nuts and seeds, fats (coconut oil, coconut cream, olive oil etc), salmon and ensured they were getting adequate hydration and electrolytes throughout the trip.

 

The key for these athletes was to eat moderate protein - 20%, fat - 70%, carbohydrates 5-15% depending on your sports training load. The arguement is that this is all anecdotal, and these are athletes, what about average Joe. But in these experts opion there is just too much evidence mounting to ignore it, particularly with diabetes and obesity. Unfortunately it takes much longer for the science to get published to support their claims.

For me personally, I definitely could not survive on a strict low carb diet such as <30grams a day. So I think the answer for me is to find my set point and play around with my protein and carbs. I believe I would be much better on 100grams carbs a day but that is another experiment!

 

FOOD INTAKE

  • Breakfast: x2 eggs cracked into field mushrooms, cherry tomatoes and bacon, cooked in butter
  • Lunch: poached eggs, feta, avocado, rocket
  • Snack: yoghurt, coconut flakes, ground flaxseed, sunflower seeds and raw chocolate
  • Dinner: Indian chicken tikka masala with cauliflower rice
  • Beverages: water x1L, green tea x2 cups, rooibos tea x1, camomile tea x1

Yours in health