LCHF to keep hunger at bay and improve your health
This is our second look at the low-carb high-fat lifestyle being adopted by so many of us over-50s these days. Those of us who’ve examined the science behind it after years of calorie-counting deprivation and disordered eating are finding it makes sense.
We’re sharper on it. Our sugar cravings and hunger are gone. But there’s no end of confusion about how to get started on low-carb high-fat and how to keep it going for life, not just a month or two.
Distinguished South African Professor Tim Noakes is evangelical about cutting the carbage and boosting good fats. He tells Susan what’s what and why.
How it differs from paleo, ketogenic, Atkins
Get your blood tested for fasting glucose, fasting insulin and HbA1c, glycated hemoglobin
He diagnoses Type 2 diabetes at value of 5.5%, lower than mainstream doctors
"If you took those 5.5%s, I'd guess 50, 60, 70 percent would be
already diabetic on proper testing. But we wait until they get to
6.5%, we give them another 10 years before we start acting, whereas if we took everyone when their hemoglobin is 5.5% and said now you must
reduce yur carbs and keep on a low-carb diet, they would never develop
How LCHF came to be called Banting in South Africa - the 1860s London, UK connection
Must calories be counted and meals measured and weighed?
Men lose weight more easily on LCHF because they have never been restrained in their eating but women who've long controlled intake find it much harder to shift pounds - must reduce fat, add protein and count calories
Getting insulin down is the key to improved health
Is it an extreme way of eating? No, look at how we ate in the 60s when few were fat
The problem with blood test ranges for optimal health
How people become insulin resistant - constant consumption of carbs
Endurance athletes can load up on carbs but only for a short time before it negatively affects their health
Why he advocates once-a-day insulin injections for "properly-controlled" Type 1 diabetics
The Mediterranean diet is "complete garbage"
What he eats: fish, meat, dairy, cheese, nuts, eggs, vegetables, salt, berries with cream
Grass-fed beef wrongly demonised
The Noakes Foundation teaches people, especially impoverished South Africans, how to eat on $2.00 a day - pilchards, eggs, milk
The devil that is dairy for some
His advice for me, the poster girl for calorie restriction before I adopted LCHF, is to eat once a day
to compensate for my metabolic damage
He can eat every 24 hours only because he has beaten his sugar addiction
"It's all or nothing, you can't have a little bit of sugar."
No booze allowed / The "disaster" that is popcorn / The "mythology" of anti-oxidants
What carb-fat-protein ratios are best?
His mararhon runner friend in excellent outward shape was shocked when he was diagnosed with Type 2 diabetes
My metabolic rate is now so low from a lifetime of no-fat calorie restriction - probably can't ever raise it
"You can be perfectly healthy with a slightly elevated Body Mass Index
as long as you restrict the amount of fat that's in your liver."
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Produced by Susan Flory with technical help from Adam@Bespoken Podcasting, Cape Town
Music: “Beautiful Day” by Sahin Koc