Low Carb High Fat Diet Brief


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http://coachkeena.com "Becoming a fat adapted athlete," or could be called, "Why American's are fatter since the food pyramid was introduced. (It's upside down!) Anyway, this excellent training by Coach Keena, BS Health, CrossFit certified, USAT certified, etc etc, will not only explain why a fat based diet is superior, it includes all the science, recommended foods to eat, what to avoid etc.

Especially useful for CrossFit and CrossFit Endurance. Lean more on this at http://davesherwin.com

To your health success!

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Low Carb High Fat Diet Brief

  2. 2.  * Fat Adapted means that you have taught your bodyto use fatty acids as a primary source of energy/fuelinstead of sugars and carbohydrates. So, all that FATon your body can be put to good use! *Most people have, at most, about 2000 calories ofglucose (muscle) and glycogen (liver) sugarsavailable for energy. *Most people have around 80,000 calories of fatstored on their bodiesWhat Does “Fat Adapted” even mean??
  3. 3. WHO should Choose to Become Fat Adapted? 1) Athletes trying to LOSE weight. Research shows a higher fat, lower carb diet causesfaster and more permanent weight loss than a low fatdiet.
  4. 4. WHO should Choose to Become Fat Adapted 2.) Athletes wanting to improve health andlongevity. Burning Glucose creates free radical damage to cells. Burning Fat does not create the same cellulardamage. In addition a high carbohydrate diet can beassociated with nerve damage, highmorbidity, bacterial infection, cancer progressionand Alzheimers.
  5. 5. WHO should Choose to Become Fat Adapted 3) Athletes who have consistently poorperformances or gastrointestinal distress(GI) while training or racing. Some athletes are more sensitive to fluctuations inblood sugar caused by carb intake. Uncomfortablegas and bloating can also be due to the high rate ofbacteria caused by carb fermentation in the digestivetract. Many athletes might also have food allergies orintolerances common in carb sources (wheat, etc.)
  6. 6. Benefits to being “Fat Adapted” Fat-adaptation is the normal, preferred metabolicstate of the human body. Sugar-dependency is anabnormal metabolic state that inevitably leads toinsulin resistance and chronic disease Once you are fat-adapted, your body can effectivelyburn stored fat for energy throughout the day, andcan effectively oxidize dietary fat for energy. Henceless fat will be stored in adipose tissue
  7. 7. More Benefits for Being Fat Adapted Fat adapted people essentially reprogram theirbodies, allowing genes associated with lipid (fat)metabolism to be upregulated (put to work!) We want to be burning fat for fuel when we aresleeping, working, resting and participating inendurance exercise. How are we to become a fatburning machine if we are taught to eat three meals aday plus two snacks as well as make sure we areeating every 2-3 hours to keep the “metabolism”working?
  8. 8. And…More Benefits for Being Fat Adapted Since weight loss ultimately comes down to caloriesstored versus calories burned, and when you’re a fat-burner you’re both burning the stuff you want to getrid of (body fat) and taking in less energy andexperiencing less hunger (because you’re eating bodyfat), being fat-adapted just makes losing unwantedweight easier.
  9. 9. Are you “Fat Adapted”?? 1. Can you go 3 hours without eating? Or is thatextremely difficult for you? 2. Do you enjoy steady, even energy throughout theday? 3. Do you NEED to take naps during the day? 4. Can you exercise without carb loading? 5. Do you have headaches or brain fuzziness?
  10. 10. HOW to Become Fat Adapted 1) Ramp up your fat intake. This will spur yourbody to increase fat-digesting enzymes that havelikely laid rather dormant. Rather than consumingany old fat you can get your hands on, stick to high-nutrient fat – from pastured animals, pastured eggyolks, butter from truly grass-fed cows, red palmoil, extra virgin olive oil– and fat with interestingproperties, like MCT and coconut oil which will also“train” your mitochondria to start burning fat forfuel.
  11. 11. HOW to Become Fat Adapted 2) Reduce your daily carb intake to about 50grams if sedentary, 100-150 if you are highlyactive. Basically, you want to reduce your carbintake relative to your body’s demands. 3) Avoid lean protein. Eat protein that has fatattached, as a focus on protein (rather thanmeat, which has both fat and protein) could lead toyour body converting excess amino acids to glucose.
  12. 12. HOW to Become Fat Adapted Reduce your workout intensity. Don’t try to get fat-adapted while you try to make the CrossFit games, doa triathlon, or engage in anything that demands a ton ofglucose. It will end badly. Instead, walk a bunch andoccasionally lift heavy things. Once you’re fat-adapted, your desire to be active will likely spontaneouslyincrease. Be nutritionally replete. Make sure you’re notmissing out on any of the common nutrient deficiencieslisted below:
  13. 13. HOW to Become Fat Adapted Get in your Nutrients!Some commondeficencies are: 1) Iodione 2) Selenium 3) Magnesium 4) Vitamin K2 5) Vitamin B12 6) Manganese 7) Choline For more Info Go To: http://www.marksdailyapple.com/5-common-nutrient-deficiencies-and-what-to-do-about-them/#axzz2TIgWRUBo
  14. 14. Carb Cycling To Become Fat Adapted Carb Cycling: Storage Carbs should be “re-loaded” once per week(on a higher volume training day) If long term carbs are too low with high bouts oftraining, the immune systenm can becomedepressed, physical performance and mood candecline, and risk of overtraining can increase.
  15. 15. How LONG until I Am Fat Adapted?? It usually takes about 2 weeks…but, can take longer(3 or 4 weeks) depending on the individual.
  16. 16. Carb Effects on Insulin and Metabolic PathwaysThis is you, this is me, this is anyone after an insulin spike and for a few hoursafter. From the fattest most out of shape couch potato, to thetrimmest, fastest, most keto-adapted person on the planet. After an insulin spikethis is your muscle fuel mix, period.Safe starches, wheat, cornflakes or kool-aid it doesnt matter. If you carbed upand then worked out, you are not burning fat for fuel as insulin will have yourmuscles seeking glycogen and glycogen almost alone.
  17. 17. Fat Adapted Effects on Training MetabolicPathways Fat adapted people are able to oxidize body fat directly as fuel as a significantpart of the muscle fuel mix. **Ketones are produced when your body uses fat for energy or fuel**
  18. 18. WHY Fat over Glucose/Glycogen? After half an hour, triglycerides (fats) begin to contribute almostas much (~50%) as carbohydrates to the bodys energyproduction, and after another hour, protein begins to make asubstantial contribution as well (up to 15%). We USE fat in ourtraining and racing. The fatty acid oxidation system is the most efficient energysystem in the body able to produce 100 units of ATP forone gram of fat. So you can see ramping this energysystem up to assist the aerobic system which produces justover 30 units of ATP per gram of sugar orketones, would be of great advantage to all enduranceathletes and even anaerobic athletes like boxers and mixedmartial artists. It is DENSE in ENERGY!
  19. 19. Carb intake shuts down Fat use "Fatty Acid Oxidation" shuts down aconsiderable amount in the presence ofinsulin and for hours after. That morning carbfeed many runners partake of prior to the big racepretty much forces their body to rely solely onglycogen the entire 2 to 3 hour race thanks to theinitial insulin spike that shut down fatty acidoxidation by the muscles.
  20. 20. Why Carbs are Bad Excess carbohydrates are addictive, createunstable blood sugar levels, increase appetiteand decrease ability to activate the “feel fullbutton”. "Fatty Acid Oxidation" shuts down aconsiderable amount in the presence of insulinand for hours after. That morning carb feed manyrunners partake of prior to the big race pretty muchforces their body to rely solely on glycogen the entire 2 to3 hour race thanks to the initial insulin spike that shutdown fatty acid oxidation by the muscles.
  21. 21. THE NITTY GRITTY: SUPERHUMAN FOODPYRAMID Let’s get right to it. The traditional food pyramid is wrong. Notonly is it wrong, it is likely the reason you are fat. The Traditional Food Pyramid, hascereals, grains, bread, pasta and other starchy carbohydratesas the base of the diet – and fats near the top of thepyramid, as a “use sparingly” category. But this type of pyramid can lead to health problems. Afterall, dietary fat from healthy sources has been shown in studiesto actually help to increase weight loss, reduce heartdisease risk, lower blood sugars, lower cholesteroland maintain proper brain function. We are going to follow The Superhuman Food Pyramid.
  22. 22. HOW MUCH OF WHAT?? FAT: 50-60% PROTEIN: 20-30% CARBS: 20-30%
  23. 23. The Superhuman Food Pyramid
  24. 24. Best Fats The Superhuman Food List Healthy Fats – 3-5 servings per day Eat : • Coconut Oil • Coconut Meat • Olive Oil • Macadamia Nut Oil • Avocados • Olives • Organic Grass-Fed Butter • Organic Yogurt (Full-Fat) • Ghee • Free Range Eggs (With Yolk) • Grass-Fed Beef, Bison or Buffalo or Lamb • Sardines, Anchovies or Haddock in Water or Olive Oil • Wild Salmon, Trout, Tilapia or Flounder • Triglyceride-Based Fish Oil • Pure Cod Liver Oil
  25. 25. Moderate Fats and Avoid Fats Moderate • Raw Nuts • Raw seeds • Almond Butter • Palm Oil • Cold Press Flax Oil • Bacon • Mayonnaise • Organic Peanut Butter • Coconut Ice Cream • Dark Chocolate Avoid : • Roasted Nuts • Roasted Seeds • Regular Peanut Butter• • Regular Butter • Non-Organic Meats • Margarine • Any "Spreadable" Condiments • Farmed Fish • Commercial Salad Dressings • Safflower Oil • Sunflower Oil • Canola Oil • Cottonseed Oil • Commercial Flax Oil • Soy Ice Cream • Regular Ice Cream • Milk Chocolate
  26. 26. Vegetables: 3-5 servings/day Vegetables – 3-5 servings per day Eat : • Sprouts • Avocados • Olives • Asparagus • Broccoli • Cauliflower • Cabbage • Naturally Fermented Sauerkraut • Naturally Fermented Pickles • Bok Choy • Collards • Swiss Chard • Kale • Mustard Greens • Nori (Seaweed) • Organic Greens Powder or Capsule
  27. 27. Vegetables: Moderate and Avoid Moderate • Sweet Potatoes • Yams • Plantains • Potatoes • Corn • Peas • Carrots • Celery • Cucumber • Squash • Zucchini • Romaine Lettuce • Red Lettuce • Iceberg Lettuce Avoid : • Canned Vegetables • Non-Organic, Un-RinsedVegetables Also avoid if autoimmune disease ornightshade sensitivity: • Potatoes • Tomatoes • Peppers • Garlic • Onions • Eggplant
  28. 28. PROTEINS: 2-4 Servings a Day EAT: • Free Range Eggs (With Yolk • •• Grass-Fed Beef, Bison orBuffalo or Lamb • Pasture-Raised, Organic Pork • Sardines, Anchovies orHaddock in Water or Olive Oil • Wild Salmon, Trout, Tilapia orFlounder • Organic Whey/Casein ProteinPowder • Organic Rice/Pea ProteinPowder • Organic Hemp Protein Powder • Organic Yogurt (Full-Fat) Moderate : • Yogurt Cheese • Raw Cheese from Grass FedCows • Organic Cottage Cheese • Naturally preserved or driedmeats • Miso, tempeh, tamari or natto • Egg protein powder • Soaked or sprouted beans andlegumes • Raw seeds and nuts • Raw nut butter
  29. 29. Proteins to AVOID AVOID • Non-Organic Dairy Products • Processed Cheeses • Non-Organic, Commercially Processed Meat • Chemically Preserved Or Dried Meats • Protein Powders With Artificial Sweeteners • Textured Vegetable Proteins • Soy Protein Powder • Tofu • Roasted Seeds And Nuts • Roasted Nut Butter • Regular Or Canned Beans And Legumes
  30. 30. Non-Vegetable Carbs: 1-2 Servings/day Eat : • Wild Rice • Brown Or White Rice • Sprouted, Organic Quinoa, Amaranth Or Millet • Sprouted Legumes (Beans & Lentils) • Gluten-Free Oats • Organic Full-Fat Yogurt Moderate : • Soaked Legumes (Beans & Lentils) • Raw Seeds & Nuts • Soaked, Organic Quinoa, Amaranth Or Millet • Regular Oats • Fresh Milled Kamut Wheat • Soaked & Sprouted Wheat Products • Non-GMO Corn
  31. 31. Non-Vegetable Carbs to Avoid Avoid : • Canned Legumes • Any Regular Wheat Products • GMO Corn • Roasted Seeds & Nuts • Fava Beans • Soy Beans • Soy Nuts • Regular Yogurt • Cookies • Biscotti • Scones • Crackers • Bagels • Bread • Cereal
  32. 32. Fruits: 1-2 Serving per Day Eat : • Apples • Apricots • Bananas • Berries • Cherries • Cantaloupe • Grapefruit • Kiwi • Mangoes • Nectarines • Oranges • Papayas • Peaches • Pears • Pineapple • Plum • Watermelon Moderate : • Lemons • Limes • Grapes • Strawberries • Dates • Figs • Natural Dried Fruit • Fruit Juices
  33. 33. Fruits to AVOID Avoid : • Canned Fruit • Fruit in Syrup • Fruit Candy • Sugar Coated Dried Fruit • Packaged Dried Fruit
  34. 34. Herbs, Spices & Sweeteners: Eat : • Cinnamon • Cloves • All-spice • Stevia • Xylitol • Maltitol • Turmeric • Curry • Cumin • Fennel • Star Anise • Garlic • Ginger Moderate : • Raw, Pollinated Honey • Organic Maple Syrup • Natural Fruit Sweeteners • Blackstrap Molasses • Sucanat • Truvia • Regular Table Salt • Red Pepper • Black Pepper • Fermented Soy Sauce • Apple Cider Vinegar • Brewers Yeast
  35. 35. Herbs, Spices and Sweeteners to AVOID Avoid : • Processed Sugar • Candy • High Fructose Corn Syrup • Regular Honey • Agave Syrup • Aspartame • Sucralose • Acesulfame • MSG
  36. 36. RESOURCES: http://nutritiondata.self.com www.bengreenfieldfitness.com www.lowcarbtriathlete.com
  37. 37. Training and Racing Fat Adapted Two Options: 1) Train low-race high: Train low carb most of thetime, but actually a larger number of carbs duringthe actual race. Every two weeks or so (on a longworkout) you will need to use what you plan to racewith: gels, sports drinks, bars, etc. (Males: 300-450 cal/hour on bike and 200-300 cal/hour on run) Females: 250-400 cal/hour on bike and 150-250 cal/hour on run) **Do NOT fuel on any workouts less than an hour**
  38. 38. Training and Racing Fat Adapted TWO Options: 2) Train low-race low. Train and race with minimalcarb utilization. Advantage is it is a good solution if you trouble with“energy highs and lows” or GI distress from all thefermentable simple carbs. Disadvantage is that it can be hard to push yourintensity without enough quick burning carbs.
  39. 39. Pre-Race Fueling: Breakfast 2-3 hours before race and drink 20-24 ozof water per hour (start tapering off about 30 minpre race) 30-60 min before race take any supplements youhave already tried before race day 5-10 min before race consume a gel (or similar)
  40. 40. DURING The Race Fueling POST SWIM: Consume 15-20 oz. water along with2-3 electrolytes and 100-200 additional calories BIKE: Consume 24-32 oz of water per hour (volumedepends on race conditions and athlete), 2-4electrolytes and 250-400 calories of amino acidcontaining gel or solids per hour (your choice) RUN: Consume 15-20 oz of water per hour as well as200-300 calories per hour and 2-4 electrolytes perhour.
  41. 41. SUPPLEMENTS UCAN SuperStarch: slowly metabolized high molecular weight, corn-derived starch that is metabolized differently thansimple sugars (fructose, maltodextrin) Less insulinproduction and less blood sugar spiking. Thus itallows your body to tap into its own storage fat forfuel
  42. 42. SUPPLEMENTS MAP Amino Acids: 1) Help reduce your rating of perceivedexertion, allowing you to work harder 2) Keeps your body from cannibalizing your ownlean muscle during exercise…thus limiting post-workout and post-race soreness.
  43. 43. SUPPLEMENTS Energy 28: Adds flavor to UCAN Contains several natural components that aid instimulating the nervous system, resistfatigue, stabilize cortisol, high invitamins, calcium, magnesium, potassium and otherminerals.
  44. 44. SUPPLEMENTS 3FUEL: Ingredients: *Whey Protein Hydrolysate * Coconut Milk (oil) *Waxy maize (high molecular weight, low G.I.carb that improves fat utilization) *Betaine (increases intracellularhydration, decreases lactic acid increases power) http://3fu3l.com/science.htm