The Banting/LCHF Thread

Be careful of fasting, can be a false positive re-action. Nothing wrong with it in moderation but same with anything LC related, ensure that your body still gets the nutrients it needs to prevent muscle loss etc.
 
Kosmik said:
Be careful of fasting, can be a false positive re-action. Nothing wrong with it in moderation but same with anything LC related, ensure that your body still gets the nutrients it needs to prevent muscle loss etc.
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That's the thing though, muscle loss isn't as bad as once thought. It seems it's mostly fat that is depleted.
 
Randhir said:
That's the thing though, muscle loss isn't as bad as once thought. It seems it's mostly fat that is depleted.
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Very much dependant on body composition. Fat should be the first to go, thats it's purpose during starvation/reduction, however if I understand correctly, fat cannot store protein/provide protein which is where the muscle loss comes in. Depending on tone etc and physical demand, loss can be minimal or non existant. Either way, a little protein certainly wont impact a fast and you'd be surprised by how little you need.

I've always believed in the basic keto rules: meet your protein macro, try get lower than your carb restriction where possible and consume fat for satiation. Fat and carbs are not required, protein is.
 
Kosmik said:
Very much dependant on body composition.
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Well, duh :p No one is suggesting fasting, or any weight loss method to someone who is underweight..


Kosmik said:
Fat should be the first to go, thats it's purpose during starvation/reduction, however if I understand correctly, fat cannot store protein/provide protein which is where the muscle loss comes in. Depending on tone etc and physical demand, loss can be minimal or non existant. Either way, a little protein certainly wont impact a fast and you'd be surprised by how little you need.
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Sure, what I thought as well. But I've seen quite a bit of anecdotal evidence that you don't really need it when you're fasting in the right conditions. A few have even continued with cardio/lifting and haven't seen a lot of adverse effect.

Kosmik said:
I've always believed in the basic keto rules: meet your protein macro, try get lower than your carb restriction where possible and consume fat for satiation. Fat and carbs are not required, protein is.
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So have I, for the most part. But what I've read recently is intriguing.
 
Randhir, do you take any daily medication - if yes, did you take them as normal and did it cause any stomach or intestine issues considering the extended time those body parts had not seen any food? I ask because I take 2x pills a day and a multivitamin...
 
FlashSA said:
Randhir, do you take any daily medication - if yes, did you take them as normal and did it cause any stomach or intestine issues considering the extended time those body parts had not seen any food? I ask because I take 2x pills a day and a multivitamin...
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No, I don't take daily medication. During the fast I took in about 1/8th tsp of salt and two Magnesium/Potassium vitamin tabs.
 
Guys! Guys! there is special at spar for Lindt slab chocolates (exlcuding 99 and 95) for R29.99 ! awesome, I picked up 10 slabs! No way I am missing another special like this!!

This was at the spar in cape quarter in Cape town. Not sure if the special is everywhere though
 
So the phone brand I've had the is Samsung, si this morning I start tracking my intakes again, and thought, let me try Samsung Health in conjunction with Fat Secret.

Turns out that S Health gets it nutritional information on foods from fat secret.... Nice. And damn, this app is quite sexy.
418b493db31b681acf06496de6eb6467.jpg
 
Ok, so now I'm using Samsung Health in conjunction with MyFitnessPal.

Samsung Health can't track food in Kilojoules, but only in KCal :( /sad panda

But, it supports third party apps, like MyFitnessPal... so MyFitnessPal I use for logging my food, and it auto imports to Samsung Health. Win.

Was hoping that I could use the FatSecret app, just because ease of use... but alas
 
Also, MyFitnessPal set a goal for Kilojoules as 6276. Is that really too little?

Yesterday, as recorded, I had:

2 Coffees with Cream = 1101Kj
Lunch was 2729Kj
Dinner was 3347Kj (and I think I ate too much, 4 pork cheese grillers and 2 eggs)

That comes to 7177Kj which is over 6276, but if I only had 2 of those cheese grillers it would've been 5922Kj, which is completely doable... so - Is 6276 really too little?
 
Jeez. That is only about 1500kCal.

Sounds like starving at your weight.

When I was cutting I was eating at around 1800-2000kCal and it was a struggle. Granted I did intense exercise at least 6 days per week as well.

Don't use MyFP calculations. Insert your stats into a few online TDEE calculators and manually enter the average of those calorie targets into MyFP.

Just started a slow bulk again and have to consume 3000kCal daily. Still losing little bit of weight even on that so will probably up it to 3250 from next week if I continue losing.
 
APoc184 said:
Jeez. That is only about 1500kCal.

Sounds like starving at your weight.

When I was cutting I was eating at around 1800-2000kCal and it was a struggle. Granted I did intense exercise at least 6 days per week as well.

Don't use MyFP calculations. Insert your stats into a few online TDEE calculators and manually enter the average of those calorie targets into MyFP.

Just started a slow bulk again and have to consume 3000kCal daily. Still losing little bit of weight even on that so will probably up it to 3250 from next week if I continue losing.
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This is the one Randir did for me a couple of weeks ago.

Randhir said:
View attachment 453932


View attachment 453934
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Seems very high.

So this is what I had yesterday:

2 coffees with cream
1 can of tuna, 1 kiri cheese, 1 packet of woolies pork crackling for lunch
4 :eek: pork cheese grillers, 2 fried eggs for dinner

too little? too much?
 
faniebraai said:
This is the one Randir did for me a couple of weeks ago.



Seems very high.

So this is what I had yesterday:

2 coffees with cream
1 can of tuna, 1 kiri cheese, 1 packet of woolies pork crackling for lunch
4 :eek: pork cheese grillers, 2 fried eggs for dinner

too little? too much?
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MFP says my macros were:
Carbs 9g - 2%
Fat 111g - 71%
Protein 93g - 27%

which seems good.
 
The 2200 seems about right for your weight.

Just make sure to log everything in Fatsecret or MyFP.
 
Randhir said:
I've been reading/watching stuff by Dr Jason Fung and to some extent, Rhonda Patrick and a few others. Also I've seen some videos/read some stuff by amateurs trying it out and having fantastic results. I'm really interested in the benefits, fat loss being the more obvious, but also autophagy.
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I'm a big fan of Jason Fung and have been fasting almost every day for the past 2 years.

But... I've decided to cut back on fasting and start eating more regular meals, at least for the next month.

Reason being, I've been having heart palpitations for a while, probably the last 2 years or so. At first I thought it was stuff like a potassium deficiency, or a magnesium deficiency, or a reaction to whey protein or casein protein, but it was none of those. Eating excessive amounts of foods containing potassium and magnesium did not help, neither did stopping whey protein for 2 weeks. I did go to a GP, and an endocrinologist, and a cardiologist, and nobody was able to find anything wrong with me.

My heart is fine. My thyroid is fine. My hormones are fine. My kidneys are fine.

So, based on self observation, this is my theory - elevated stress hormones are causing my palpitations. My stress hormones can become elevated due to fasting. I think part of the problem with combining whole foods only with low carb and fasting is that it becomes easy to under eat. And I think that is what I was doing. Suddenly, fasting becomes a huge stress on the body.

That is my theory anyway. Over the next month, I will be eating 3 meals every day, and increasing the amount of calories I consume every day. If that works, I will do the occasional fast, but I won't do what I used to, which was skipping lunch Monday to Friday.

I've also noticed that my palpitations are worse in the winter - I think this is due to the fact that blood pressure is higher in winter, for everyone.
 
APoc184 said:
For Faan.... and everybody else of course.

Spotted this on the r/keto sub and thought I'd share.

Don't fear protein.

http://www.biohackerslab.com/ep23-prof-stuart-phillips/

Can listen to the podcast but there is a decent summary at the bottom of the article too.
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thanks, scanned through it. and the only reason i don't like eating a lot of protein during trying to lose weight, is that it stops weight loss when you overeat on protein.
 
faniebraai said:
thanks, scanned through it. and the only reason i don't like eating a lot of protein during trying to lose weight, is that it stops weight loss when you overeat on protein.
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Makes me heavy for a few days......and then that passes :D
 
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