Low Carb High Fat

[Ciors]

As per suggestion, I'm starting a thread about Low Carb High Fat (LCHF) otherwise known as banting, and ketogenic diet.

This is NOT an alternative to Cohen's, it cannot be used with your Cohen's plan.

This is simply an area to share knowledge for those of us who have found 'difficulties' in maintaining and have found that this has been a viable option.

Some of my favourite websites are: (many have Facebook pages as well) Not all of these sites are LCHF, but I have found them useful in finding alternatives to 'mainstream' foods (for want of a better phrase)

https://iquitsugar.com/

http://www.nofructose.com/

http://www.ditchthecarbs.com/

http://ketodietapp.com/Blog/ (there is an excellent iPad app from this website as well)

http://www.jmcphee.com/

http://www.180nutrition.com.au

http://www.hewontknowitspaleo.com/

http://mariamindbodyhealth.com/

http://realmealrevolution.com/

http://www.againstallgrain.com

[Ciors]

http://www.movenourishbelieve.com/no...tivating-nuts/

A simple internet search will come up with tonnes of information about this. I tend to leptin resistant, linked with insulin resistant, which means that I don't always get the 'you're full' signal, and certain foods trigger terrible "I can't stop eating" response. Nuts is one of those foods that cause me to over eat, and I feel like a hideous brick has been dropped in my stomach. I have noticed a difference in how nuts affect me when I have activated them.

[Not2Much]

Excellent idea Ciors! I feel like I can talk about this topic for hours! There is a whole new world out there that goes against anything and everything we've been told over the past few decades!

When I grew up, my mom used to make 'rys, vleis en aartappels' (white rice, meat and potatoes). There may have been some veggies thrown in there, but even the veggies were mashed with potatoes. And that forms the basis of our culture (Afrikaans). When I grew older and became aware of weight issues, I did some research and found that potatoes were the enemy and that it was wrong to eat 2 or more starches in the same meal, so I left out baked and mashed potatoes and only served the corn, peas and carrots not understanding that even those veggies count as starch.

Forward a few years (and few kilos later), I found Cohens and started appreciating wholesome, properly prepared food from scratch. Whilst I was OP, everything was great, but once left to my own devices - I kept failing. This led me to research lifestyle plans that can be maintained. The wonderful ladies on this forum who has been seeking the same goals as myself, mentioned Paleo - so I got the book, the recipe book, and the T-shirt, and although the principles seemed great and inline with Cohens, there's just one problem - you can eat as much as you like as the protein will tell you when you're full. That didn't happen - if I had 'portion control' I wouldn't need ANY diet.

From Paleo came Banting, and although I liked the principles even more - I don't eat fat (or pork). Then came I Quit Sugar - and I liked the principles even more, but was only 'interested', not 'committed'.

Back to Cohens to loose the same 15 or so kilo's again, and this time I realised that I will need to get 'committed' to keeping the weight off for good.

Luckily for me, like-minded forum 'nuts' - pun intended - kept hammering on about coconut oil and cacao, and I decided to give it ago. As I was only 'interested' in this concept, I bought my first 1L container of coconut oil (organic, odourless, tasteless), and started using it on my family's cooking (I was still on Cohens). I then started using it in my own foods when I finished refeed, and started researching more and became 'committed', invested in the good stuff (organic, cold pressed, virgin) and this soon changed to 'obsessive'. Last night I had my first coconut oil and cocoa (still waiting for the good stuff - cacao) after supper to beat the after-dinner-deserve-a-sweet-thing.

This is where I am now.

I still do not eat pork (bacon) or animal fat, but I have realised that I do not need to eat this to get my fair share (daily allowance) of the good fats (coconut and olive oil, feta and other cheese, avo, nuts and seeds). I also found that having a spoonful of coconut oil in my morning boiled water with a slice of lemon, curbs my hunger and cravings until the next meal. And that another spoonful of oil in my lunch and supper, helps me for the rest of the day.

Yesterday for lunch, I had another bright idea - I replaced my daily tuna/salmon with sardines and salad! I've always loved tinned sardines, but used to have it on bread - it tasted really nice whilst eating, but soon afterwards I would feel sick and gross, and wouldn't have it again for a few months. Now I realise that the oil mixed with the bread is what caused it - and hang on a second - that is exactly what I've been reading in LCHF - fat does not make fat, but combining it with carbs (and sugar) makes fat and cause diseases.

I still do not have the confidence to touch nuts as I do not know when to stop, but maybe I will try the 'activated nuts' that Ciors refers to soon.

I do apologise for the long post, but I did warn that I could speak LCHF all day long...

[Winterboots]

Thanks Ciors for setting up with page.

Like N2M, pre Cohens I thought I knew all about nutrition and now post Cohens, I feel like a real beginner and spend my time reading all the latest research on the latest fads. Having the knowledge of how Cohens works has given me a better understanding of food, and I find that I am so much more conscience of what I eat. I think all our bodies behave differently so once in maintenance, we need to find our right food balance.

I went supermarket shopping yesterday and hoped that no saw my trolley as it was filled with buns, sugar, instant cappuccino coffee etc - most of which I use for harvest lunches but not what I eat - not healthy at all.

I do see merit in low carbs but struggling with giving up crackers and fruit - need to find some alternatives.
wB

[Ciors]

N2M - that's amazing! I was brought up with 3 veg and meat, one veg was always potatoes. Sometimes we had potatoes two ways and rice! When I travelled in Ireland, it was nothing to have potatoes two ways on the plate, and then a side of potatoes as well.

From my reading, low carb is considered to be 100g of carbs, very low carb is under 50g and ketogenic is 25g. The two lines of thought is to do cold turkey - aim for 20-25g and work your way up to where your body is happy, or to the opposite - start at 100g and work your way down.

So, WB, you could have your fruit and crispbreads and keep your carbs 'low'- there's no need to sacrifice anything. Ultimately, it's about finding what keeps your body happy. I am not a believer in 'one size fits all' (except for staying 100% on Cohen's plan - that works for everyone and should not be messed with lols) so, the same as our Cohen's refeed, we need to listen to our body, realise what works and what doesn't.

lmfo at your shopping cart! what a true supporter of healthy eating you are LOLS. I remember buying my healthy groceries...and the 4 bags of jelly beans and chocolate for a school activity....the check out girl actually commented on how healthy my groceries were and as soon as she said it saw the lollies and said "well, except for those!" I had to laugh - as I desperately tried to justify my sugary purchases!

[Winterboots]

Thanks Ciors - I am off to eat my fruit now without feeling guilty

[Not2Much]

LOL at both of you! We have a reward system (Vitality) here linked to our medical insurance that gives you cash back into your bank account depending on the percentage of healthy foods in your trolley. I've been getting nice rewards up till now as I always picked the wholewheat instead of white bread; the fat free milk and yogurt instead of full fat; margarine instead of butter; etc. So this is about to slow down as I'll be picking the full fat versions from now on.

This is a very interesting learning experience!

[Ciors]

Wow! Really??? I'd never heard of anything like that! And what a shame it's linked to certain "health" ideals...wouldn't it be great if it was just for our whole foods? Meat and veg and the like.

[Not2Much]

Oh yes! We have points/rewards systems now at all our major retailers - mostly giving you something back for all that you've spent in order for you to spend more to get more back...yes, I know we are being brain-washed. LOL

First we have the Healthy Food at the grocers (Pick n Pay and Woolies). We now have a Healthy Goods at Dischem and Clicks too - they are large supermarket-like chemists - with cash back for most of the OTC meds, vits, fitness devices, etc.

[Ciors]

http://ketodietapp.com/Blog/post/201...count_calories
Do I need to count calories? Do calories matter?

It's a common misconception that you can eat unlimited amount of calories and still lose weight. Although this doesn't happen often, you can put on weight even on a low-carb diet.
Low-carb ketogenic diets are naturally satiating and act as appetite suppressnts. This is why you'll eat less and won't need to count calories which is one of the main effects of the ketogenic diet.


My Thoughts:
It's easy to over eat fat, so it's handy to keep an eye on the value of what you're eating until you get the hang of it - two people who have been doing it for years told me that now they don't count anything as they're just so used to it all now.

[Winterboots]

wow, just scanned read that link - I enjoy food too much to go without so much. I do enjoy my everyday veges and fruit and "treats" of bread, cereals to follow a diet like this.

Are you trying to stick to this Ciors?
WB

[Tes]

So im far from this stage but curious what is the cohens advice on eating once you are finished?

[Not2Much]

Tes - there are guidelines like - if you plan on having a dessert - you should have it within an hour of eating a carb; have a protein bite before a glass of wine; chocolate mousse and cheesecake are some of your safest sweets; if you have a blowout, you should 'reset' for 48 hours (no carbs), etc. You have the tools that you learnt during the program (whole foods; low fat; fat free; one egg a day, etc), but after being so strictly on plan, some of us feel a little lost in the 'big world'. You may not believe it now, but you actually long for stricter rules in maintenance.

[Ciors]

WB, honestly, when you weigh it all out you're not missing much...I'm having end of refeed amounts of veg, but less meat, more things like coconut cream, avocado etc. I've pretty much been turned off wheat bread, I love the taste but feel so awful hours later. I am really enjoying my psyllium bread, has good texture and taste so I don't feel like I'm missing out. Today's meals were choc chia pudding,(only ate half) Mexican spicy soup, after school I finished my chia breakfast, has a bread roll with one of my dinner spinach meatballs, went to tennis then had a bacon, egg noodle quiche thing and my Mexican 'rice' with chorizo sausage and veggies. Yum. I'm not missing fruit all that much. I only plan to do the 25 carb thing until I think my body has properly adapted, and then I can slowly increase my carbs.

[Tes]

Here is something that will make you happy N2M
Coconut Oil

Coconut oil is very nutritious oil that will benefit your body in multiple ways. One of those is the increase in Human Growth Hormone that Coconut oil is able to produce, as one study concluded in 1978 shows a huge increase in Growth Hormone production 30-90 minutes after the administration of coconut oil.

[Winterboots]

I need to sit down and study it a bit more. I must admit that some of those recipes on the sites that you listed on the first post looks good. I need to be not so lazy I think
WB

[Not2Much]

Originally Posted by Tes

Here is something that will make you happy N2M
Coconut Oil

Coconut oil is very nutritious oil that will benefit your body in multiple ways. One of those is the increase in Human Growth Hormone that Coconut oil is able to produce, as one study concluded in 1978 shows a huge increase in Growth Hormone production 30-90 minutes after the administration of coconut oil.

Thanks for sharing Tes! It just seems that the benefits of coconut oil are never ending! I've known about it aiding in weightloss, but explaining about HGH puts it in perspective for us as we learn all about HGH in Cohens.

WB - I also enjoy Sarah Wilson's blog and website - her books and recipe books are much the same and makes for easy en enjoyable reading.