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Thread: Paleo diet

  1. #31
    International Vice-Captain Redbacks's Avatar
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    Quote Originally Posted by vogue View Post
    Am interested in this as I have had problems with both shoulders for a couple of years and if you have noticed a real difference would appreciate if you have time to point me in the right direction for further information. So I don’t have to trawl through the usual peripheral stuff.
    This is a good calculator to work out macro's, and has pretty good explanations as you work through the sheet

    keto calculator

    Keto-Food-Pyramid2.jpg

    anything in particular you are curious about?


    A cricket example close to home, as our national team doctor advocates Low Carb:
    https://www.youtube.com/watch?v=aMne2yc7nVY#t=11m10s (about 4mins)
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  2. #32
    International Vice-Captain Redbacks's Avatar
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    Quote Originally Posted by Ausage View Post
    My wife and I have been doing keto for the past month or two. We're doing a 65:25:10 F/P/C split so a bit lighter on the fat, but I must say it's working out great. I had a host of small to medium sized health problems (heart issues, stomach/acid issues, low energy, brain fog etc) that have all cleared up almost entirely since switching to the diet. The stomach issue in particular cleared up almost instantly. I've lost 5.5 kilos in 6 weeks without changing much else. My mood has improved pretty substantially as well.

    I thought it would be really difficult, but I've found it easy for two reasons:
    My wife has really taken to keto cooking. Eggplant lasagnas, almond meal pizzas, schnitzel using pork crackling instead of bread crumbs etc. There hasn't even been a slight drop in food quality, so my tastebuds haven't felt cheated
    It's really changed the way I experience hunger. It's easier to get full and hunger is more of a gradual, steady feeling rather than an urgent need. It feels like I only need to fight my brain to stop myself eating, rather than fighting my brain and the gnawing feeling in my stomach

    Didn't experience any flu like symptoms. My energy was low for the first few days, but it didn't last long. Only other drawback would be a somewhat unpleasant metallic taste in my mouth for the first few weeks but it's pretty minor. Bowel movements changed, but not for the worse per se.

    I think a good rule with these sorts of diets (keto, paleo, atkins) is to try them out. You're not going to kill yourself doing it for a month. Just give one a try, monitor your weight, energy levels, brain function etc over that time and take it from there. I don't think there are any miracles, just certain diets that work better for certain people.
    Cool! I agree, it's a little difficult to start but once you find your feet and set up your kitchen/fridge, it's actually quite easy and I feel like I'm eating like a king.

    I've read that it increases acetone on the breath which can cause bad breath for some people, others report no issue.

    As you mention it's linked with pretty good changes for people, a lot of us will do better with stable blood sugar and lower insulin levels. Probably holds the key for reversing the western health crisis associated with the high carb-low fat last 40 years.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
    The data presented in the present study showed that a ketogenic diet acted as a natural therapy for weight reduction in obese patients. This is a unique study monitoring the effect of a ketogenic diet for 24 weeks. There was a significant decrease in the level of triglycerides, total cholesterol, LDL cholesterol and glucose, and a significant increase in the level of HDL cholesterol in the patients. The side effects of drugs commonly used for the reduction of body weight in such patients were not observed in patients who were on the ketogenic diet.
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  3. #33
    International Vice-Captain vogue's Avatar
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    Quote Originally Posted by Redbacks View Post
    This is a good calculator to work out macro's, and has pretty good explanations as you work through the sheet

    keto calculator

    Keto-Food-Pyramid2.jpg

    anything in particular you are curious about?


    A cricket example close to home, as our national team doctor advocates Low Carb:
    https://www.youtube.com/watch?v=aMne2yc7nVY#t=11m10s (about 4mins)
    Thank you for this . The driver for me is really health issues. I have acid reflux and also issues with my shoulder joints and other stuff. Think this diet will help with these . Going to start asap. It looks a good fit for me.
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  4. #34
    Hall of Fame Member Marcuss's Avatar
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    Potentially stupid question but how do you know when youíve actually reached the stage of being in ketosis?
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  5. #35
    International Vice-Captain Redbacks's Avatar
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    It takes about ~2-3 days and after 3 you would be in for sure I think.

    The intuitive test from there is appetite, once you feel that's gone, ketones are furling the brain. That might occur after 5 days.

    Chemists sell Ketostix for diabetics also. You can pee on the strips and it will give you a ketone reading. It's not the most accurate method (depends on hydtation/adaption/current state) but answers the Yes/No question. I find that after 1 week I had no use for them though.

  6. #36
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    Quote Originally Posted by Redbacks View Post
    A cricket example close to home, as our national team doctor advocates Low Carb:
    https://www.youtube.com/watch?v=aMne2yc7nVY#t=11m10s (about 4mins)
    This is not scientific consensus and in fact is quite contrary to current scientific consensus.
    Quote Originally Posted by Jono View Post
    "You don't look like me in this world without being firm on what you want to do."

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    He bowls with a lot of heart, his heart makes the ball bounce more

  7. #37
    International Coach hendrix's Avatar
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    Quote Originally Posted by Marcuss View Post
    Potentially stupid question but how do you know when you’ve actually reached the stage of being in ketosis?
    No, that's a very good question.

    The elephant in the room with these low carb diets is that very few of them actually cause you to go into ketosis on a calorically neutral diet.

    1. ANY diet that is lower in calories than your required daily calories will cause ketosis. High carb, low carb it doesn't matter. Basically if you're losing weight you're probably in ketosis. Woop-de-doo.
    2. To reach ketosis on a "low carb" diet that is calorically neutral, you will have to eat EXTREMELY low carb - e.g. you can't have a piece of fruit AND EXTREMELY LOW PROTEIN. Basically 80% of calories have to come from fat, and you have to severely limit any source of protein. Which is nearly impossible to do on a "paleo" (lol) diet, and the only evidence for this being useful is for treating people with epilepsy.

  8. #38
    International Coach hendrix's Avatar
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    Quote Originally Posted by Redbacks View Post
    As you mention it's linked with pretty good changes for people, a lot of us will do better with stable blood sugar and lower insulin levels. Probably holds the key for reversing the western health crisis associated with the high carb-low fat last 40 years.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
    Almost every diet in history causes people to lose weight if they stick to it. Any time someone loses weight their cholesterol, lipids and insulin sensitivity improves. None of the above is unique to a low carb diet.

    The "western high carb low fat" health crisis is not because the message has been wrong (e.g. favour complex carbohydrates over simple carbs, lots of fruit and vegetables, limit saturated fat - good advice), it's because people haven't actually followed the message.

  9. #39
    International Coach hendrix's Avatar
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    Quote Originally Posted by Ausage View Post
    Agriculture has been around for several thousand years, but humanity has been around for a couple hundred thousand and for the vast majority of that time we were hunter gatherers. That's before taking into account that our broader evolutionary path over millennia likely contained next to no grain/dairy products.
    And before we were hunter gatherers we were monkeys and before that we were fish and before that we were living on primordial soup.

    The overwhelming dietary evidence suggests that whole grains are healthy, nutritious foods.

  10. #40
    International Coach hendrix's Avatar
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    It really amazes me that medical doctors can spout crap that is contrary to what they would have learn in literally any biochemistry 101 course that they probably did in pre-med.

  11. #41
    Hall of Fame Member Marcuss's Avatar
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    A few months back I made a few changes to my diet and completely cut out refined carbohydrates and 95% of dairy and dropped around 8kg in no time - from around 95 to 87. While at the same time gaining muscle mass, so overall fat loss was even greater.

    However, things seem to have plateaued s little in recent times - even allowing for the fact that December was a bit of a rubbish month in terms of diet and training. So I was wondering whether it would be worthwhile to give a ketogenic diet a go for a little while but my main concern is what Hendrix mentions above.

    Cutting out the wrong carbs is easy enough, as is cutting back on the amount of any carbs. Iím just not sure Iíd be able to maintain such a low level where even a banana, if itís big enough, can supposedly have too many carbs to allow a ketogenic state

  12. #42
    International Coach hendrix's Avatar
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    Quote Originally Posted by Marcuss View Post
    A few months back I made a few changes to my diet and completely cut out refined carbohydrates and 95% of dairy and dropped around 8kg in no time - from around 95 to 87. While at the same time gaining muscle mass, so overall fat loss was even greater.

    However, things seem to have plateaued s little in recent times - even allowing for the fact that December was a bit of a rubbish month in terms of diet and training. So I was wondering whether it would be worthwhile to give a ketogenic diet a go for a little while but my main concern is what Hendrix mentions above.

    Cutting out the wrong carbs is easy enough, as is cutting back on the amount of any carbs. I’m just not sure I’d be able to maintain such a low level where even a banana, if it’s big enough, can supposedly have too many carbs to allow a ketogenic state
    Sounds like excellent progress! One thing I'd say is that weight loss slowing down is normal - you can't expect to lose weight at that same extremely quick rate as when you started. So don't be discouraged if things are somewhat incremental from here on out. Instead focus on changing those little tiny things in your lifestyle that will help to add up over time.

    If you're really hitting a plateau and want to smash through it I would recommend trying out various forms of intermittent fasting as a tool. If you really, really want to try an extremely low carbohydrate diet (I don't recommend it because I see no benefits), make sure you're eating lots and lots of green leafy vegetables.

  13. #43
    International Vice-Captain Redbacks's Avatar
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    Quote Originally Posted by hendrix View Post
    The "western high carb low fat" health crisis is not because the message has been wrong (e.g. favour complex carbohydrates over simple carbs, lots of fruit and vegetables, limit saturated fat - good advice), it's because people haven't actually followed the message.
    Because except for about 20% genetically pre-disposed to high insulin sensitivity. It's a diet impossible to follow and maintain a low body fat % into old age. It's out of sync with the hormonal system that our bodies use to regulate weight and appetite naturally.

    I don't see why fruit is such a sacred cow anyway, if we can get all the same vitamins and minerals from Veg, why should we eat it everyday?

    Why should we have to eat every 2-3 hours? It's a waste of time.

  14. #44
    International Vice-Captain Redbacks's Avatar
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    Quote Originally Posted by Marcuss View Post
    A few months back I made a few changes to my diet and completely cut out refined carbohydrates and 95% of dairy and dropped around 8kg in no time - from around 95 to 87. While at the same time gaining muscle mass, so overall fat loss was even greater.

    However, things seem to have plateaued s little in recent times - even allowing for the fact that December was a bit of a rubbish month in terms of diet and training. So I was wondering whether it would be worthwhile to give a ketogenic diet a go for a little while but my main concern is what Hendrix mentions above.

    Cutting out the wrong carbs is easy enough, as is cutting back on the amount of any carbs. I’m just not sure I’d be able to maintain such a low level where even a banana, if it’s big enough, can supposedly have too many carbs to allow a ketogenic state
    It's easier than you might think, but not really necessary given your diet is already pretty good, i'd see it as a tool to drop a few kgs but not really workable long term for most people. Bodybuilders have used the Anabolic diet 5 days Keto + 2 days High Carb a week for decades.

    I'm interested in the benefits of fat adaption for endurance sport, but found I also got reduced inflammation, better sleep and more energy.

  15. #45
    International Vice-Captain Redbacks's Avatar
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    Quote Originally Posted by hendrix View Post
    2. To reach ketosis on a "low carb" diet that is calorically neutral, you will have to eat EXTREMELY low carb - e.g. you can't have a piece of fruit AND EXTREMELY LOW PROTEIN. Basically 80% of calories have to come from fat, and you have to severely limit any source of protein. Which is nearly impossible to do on a "paleo" (lol) diet, and the only evidence for this being useful is for treating people with epilepsy.
    The CSIRO found a low carb diet (not based on the paleo criteria) halved the need for diabetics medication in a 12month study vs their standard higher carb diets plan. (50g per day, increasing to 70g after 6 weeks.)

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