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Low Carb High Fat Diet Brief
The document outlines the concept of becoming a fat-adapted athlete, which refers to training the body to utilize fatty acids rather than sugars for energy. Benefits include improved health, performance, and easier weight loss, while the document provides guidance on dietary adjustments and the importance of fat versus carbohydrates. It also highlights a new food pyramid model that prioritizes healthy fats and reduces carbohydrate intake for optimal athletic performance.
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Low Carb High Fat Diet Brief
- 1. BECOMING A FATADAPTED ATHLETE
- 2. * FatAdapted means that you have taught your body to use fatty acids as a primary source of energy/fuel instead of sugars and carbohydrates. So, all that FAT on your body can be put to good use! *Most people have, at most, about 2000 calories of glucose (muscle) and glycogen (liver) sugars available for energy. *Most people have around 80,000 calories of fat stored on their bodies What Does “Fat Adapted” even mean??
- 3. WHO should Chooseto Become Fat Adapted? 1) Athletes trying to LOSE weight. Research shows a higher fat, lower carb diet causes faster and more permanent weight loss than a low fat diet.
- 4. WHO should Chooseto Become Fat Adapted 2.) Athletes wanting to improve health and longevity. Burning Glucose creates free radical damage to cells. Burning Fat does not create the same cellular damage. In addition a high carbohydrate diet can be associated with nerve damage, high morbidity, bacterial infection, cancer progression and Alzheimers.
- 5. WHO should Chooseto Become Fat Adapted 3) Athletes who have consistently poor performances or gastrointestinal distress (GI) while training or racing. Some athletes are more sensitive to fluctuations in blood sugar caused by carb intake. Uncomfortable gas and bloating can also be due to the high rate of bacteria caused by carb fermentation in the digestive tract. Many athletes might also have food allergies or intolerances common in carb sources (wheat, etc.)
- 6. Benefits to being“Fat Adapted” Fat-adaptation is the normal, preferred metabolic state of the human body. Sugar-dependency is an abnormal metabolic state that inevitably leads to insulin resistance and chronic disease Once you are fat-adapted, your body can effectively burn stored fat for energy throughout the day, and can effectively oxidize dietary fat for energy. Hence less fat will be stored in adipose tissue
- 7. More Benefits forBeing Fat Adapted Fat adapted people essentially reprogram their bodies, allowing genes associated with lipid (fat) metabolism to be upregulated (put to work!) We want to be burning fat for fuel when we are sleeping, working, resting and participating in endurance exercise. How are we to become a fat burning machine if we are taught to eat three meals a day plus two snacks as well as make sure we are eating every 2-3 hours to keep the “metabolism” working?
- 8. And…More Benefits forBeing Fat Adapted Since weight loss ultimately comes down to calories stored versus calories burned, and when you’re a fat- burner you’re both burning the stuff you want to get rid of (body fat) and taking in less energy and experiencing less hunger (because you’re eating body fat), being fat-adapted just makes losing unwanted weight easier.
- 9. Are you “FatAdapted”?? 1. Can you go 3 hours without eating? Or is that extremely difficult for you? 2. Do you enjoy steady, even energy throughout the day? 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. HOW to BecomeFat Adapted 1) Ramp up your fat intake. This will spur your body to increase fat-digesting enzymes that have likely laid rather dormant. Rather than consuming any old fat you can get your hands on, stick to high- nutrient fat – from pastured animals, pastured egg yolks, butter from truly grass-fed cows, red palm oil, extra virgin olive oil– and fat with interesting properties, like MCT and coconut oil which will also “train” your mitochondria to start burning fat for fuel.
- 11. HOW to BecomeFat Adapted 2) Reduce your daily carb intake to about 50 grams if sedentary, 100-150 if you are highly active. Basically, you want to reduce your carb intake relative to your body’s demands. 3) Avoid lean protein. Eat protein that has fat attached, as a focus on protein (rather than meat, which has both fat and protein) could lead to your body converting excess amino acids to glucose.
- 12. HOW to BecomeFat Adapted Reduce your workout intensity. Don’t try to get fat- adapted while you try to make the CrossFit games, do a triathlon, or engage in anything that demands a ton of glucose. It will end badly. Instead, walk a bunch and occasionally lift heavy things. Once you’re fat- adapted, your desire to be active will likely spontaneously increase. Be nutritionally replete. Make sure you’re not missing out on any of the common nutrient deficiencies listed below:
- 13. HOW to BecomeFat Adapted Get in your Nutrients! Some common deficencies 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. Carb Cycling ToBecome 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 of training, the immune systenm can become depressed, physical performance and mood can decline, and risk of overtraining can increase.
- 15. How LONG untilI Am Fat Adapted?? It usually takes about 2 weeks…but, can take longer (3 or 4 weeks) depending on the individual.
- 16. Carb Effects onInsulin and Metabolic Pathways This is you, this is me, this is anyone after an insulin spike and for a few hours after. From the fattest most out of shape couch potato, to the trimmest, fastest, most keto-adapted person on the planet. After an insulin spike this is your muscle fuel mix, period. Safe starches, wheat, cornflakes or kool-aid it doesn't matter. If you carbed up and then worked out, you are not burning fat for fuel as insulin will have your muscles seeking glycogen and glycogen almost alone.
- 17. Fat Adapted Effectson Training Metabolic Pathways Fat adapted people are able to oxidize body fat directly as fuel as a significant part of the muscle fuel mix. **Ketones are produced when your body uses fat for energy or fuel**
- 18. WHY Fat overGlucose/Glycogen? After half an hour, triglycerides (fats) begin to contribute almost as much (~50%) as carbohydrates to the body's energy production, and after another hour, protein begins to make a substantial contribution as well (up to 15%). We USE fat in our training and racing. The fatty acid oxidation system is the most efficient energy system in the body able to produce 100 units of ATP for one gram of fat. So you can see ramping this energy system up to assist the aerobic system which produces just over 30 units of ATP per gram of sugar or ketones, would be of great advantage to all endurance athletes and even anaerobic athletes like boxers and mixed martial artists. It is DENSE in ENERGY!
- 19. Carb intake shutsdown Fat use "Fatty Acid Oxidation" shuts down a considerable amount in the presence of insulin and for hours after. That morning carb feed many runners partake of prior to the big race pretty much forces their body to rely solely on glycogen the entire 2 to 3 hour race thanks to the initial insulin spike that shut down fatty acid oxidation by the muscles.
- 20. Why Carbs areBad Excess carbohydrates are addictive, create unstable blood sugar levels, increase appetite and decrease ability to activate the “feel full button”. "Fatty Acid Oxidation" shuts down a considerable amount in the presence of insulin and for hours after. That morning carb feed many runners partake of prior to the big race pretty much forces their body to rely solely on glycogen the entire 2 to 3 hour race thanks to the initial insulin spike that shut down fatty acid oxidation by the muscles.
- 21. THE NITTY GRITTY:SUPERHUMAN FOOD PYRAMID Let’s get right to it. The traditional food pyramid is wrong. Not only is it wrong, it is likely the reason you are fat. The Traditional Food Pyramid, has cereals, grains, bread, pasta and other starchy carbohydrates as the base of the diet – and fats near the top of the pyramid, as a “use sparingly” category. But this type of pyramid can lead to health problems. After all, dietary fat from healthy sources has been shown in studies to actually help to increase weight loss, reduce heart disease risk, lower blood sugars, lower cholesterol and maintain proper brain function. We are going to follow The Superhuman Food Pyramid.
- 22. HOW MUCH OFWHAT?? FAT: 50-60% PROTEIN: 20-30% CARBS: 20-30%
- 23. The Superhuman FoodPyramid
- 24. Best Fats TheSuperhuman 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. Moderate Fats andAvoid 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. 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. Vegetables: Moderate andAvoid 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-Rinsed Vegetables Also avoid if autoimmune disease or nightshade sensitivity: • Potatoes • Tomatoes • Peppers • Garlic • Onions • Eggplant
- 28. PROTEINS: 2-4 Servingsa Day EAT: • Free Range Eggs (With Yolk • • • Grass-Fed Beef, Bison or Buffalo or Lamb • Pasture-Raised, Organic Pork • Sardines, Anchovies or Haddock in Water or Olive Oil • Wild Salmon, Trout, Tilapia or Flounder • Organic Whey/Casein Protein Powder • Organic Rice/Pea Protein Powder • Organic Hemp Protein Powder • Organic Yogurt (Full-Fat) Moderate : • Yogurt Cheese • Raw Cheese from Grass Fed Cows • Organic Cottage Cheese • Naturally preserved or dried meats • Miso, tempeh, tamari or natto • Egg protein powder • Soaked or sprouted beans and legumes • Raw seeds and nuts • Raw nut butter
- 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. Non-Vegetable Carbs: 1-2Servings/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. Non-Vegetable Carbs toAvoid 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. Fruits: 1-2 Servingper 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. Fruits to AVOID Avoid : • Canned Fruit • Fruit in Syrup • Fruit Candy • Sugar Coated Dried Fruit • Packaged Dried Fruit
- 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 • Brewer's Yeast
- 35. Herbs, Spices andSweeteners to AVOID Avoid : • Processed Sugar • Candy • High Fructose Corn Syrup • Regular Honey • Agave Syrup • Aspartame • Sucralose • Acesulfame • MSG
- 36. RESOURCES: http://nutritiondata.self.com www.bengreenfieldfitness.com www.lowcarbtriathlete.com
- 37. Training and RacingFat Adapted Two Options: 1) Train low-race high: Train low carb most of the time, but actually a larger number of carbs during the actual race. Every two weeks or so (on a long workout) you will need to use what you plan to race with: 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. Training and RacingFat Adapted TWO Options: 2) Train low-race low. Train and race with minimal carb utilization. Advantage is it is a good solution if you trouble with “energy highs and lows” or GI distress from all the fermentable simple carbs. Disadvantage is that it can be hard to push your intensity without enough quick burning carbs.
- 39. Pre-Race Fueling: Breakfast2-3 hours before race and drink 20-24 oz of water per hour (start tapering off about 30 min pre race) 30-60 min before race take any supplements you have already tried before race day 5-10 min before race consume a gel (or similar)
- 40. DURING The RaceFueling POST SWIM: Consume 15-20 oz. water along with 2-3 electrolytes and 100-200 additional calories BIKE: Consume 24-32 oz of water per hour (volume depends on race conditions and athlete), 2-4 electrolytes and 250-400 calories of amino acid containing gel or solids per hour (your choice) RUN: Consume 15-20 oz of water per hour as well as 200-300 calories per hour and 2-4 electrolytes per hour.
- 41. SUPPLEMENTS UCAN SuperStarch: slowly metabolized high molecular weight, corn- derived starch that is metabolized differently than simple sugars (fructose, maltodextrin) Less insulin production and less blood sugar spiking. Thus it allows your body to tap into its own storage fat for fuel
- 42. SUPPLEMENTS MAP AminoAcids: 1) Help reduce your rating of perceived exertion, allowing you to work harder 2) Keeps your body from cannibalizing your own lean muscle during exercise…thus limiting post- workout and post-race soreness.
- 43. SUPPLEMENTS Energy 28: Adds flavor to UCAN Contains several natural components that aid in stimulating the nervous system, resist fatigue, stabilize cortisol, high in vitamins, calcium, magnesium, potassium and other minerals.
- 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 intracellular hydration, decreases lactic acid increases power) http://3fu3l.com/science.htm