BareBones Fatfighters - The weigh in

[ianfitz]

I'm in the early stages of a lchf experiment. About a week in.

Interested to know how much and what people eat during a day ride. I could only think of cashew nuts.

[Bearbonesnorm]

How about - Almonds, cooked bacon, Baby Belle, ham, cooked chicken breasts, coconut chunks, sausage and lard

[PeterC]

Salami, I find chunks of chorizo on the go are quite edible.
P

[Richard G]

I've found it repeats on me a bit, which is a shame, as it's delicious.

Have done coconut and almonds though. They seem to work for me.

[Fat tyre kicker]

Must pay attention.......I weigh every Monday morning, anyway first page updated,
4 lbs off

[godivatrailrider]

Martin
01/01/17
Initial Goal ? anything starting with 15st would be good...... 14st something would be vaguely exciting

17st 6.8lb

17th Jan - 17.3.4 (was 17.6.0 on 16th)
23rd Jan - 17.2.6
30th Jan - 16.13.4

6th Feb - 16.11.2 !! :)
Serious night on the lash on Saturday/Sunday morning so I'm very happy with a kilo off in the week.
The carbs in the beer will have fecked up the system for a couple of days I'm sure but I can cope with that.
My sisters have joined me & mitch on the LCHF thing which is a good thing.
They both said yesterday it was obvious I was losing weight.... Mitch is losing much more than me, I could see it's coming off his love handles when were out cycling on Saturday, but it probably shows on me more as I'm not as big as him. I'm going to reweigh tomorrow and probably Thursday just to see if there is a pattern to the weekly fluctuation .... 2 lb is perfect weight loss, so very pleased :)

[Lawmanmx]

all good keep it up fellas

[Richard G]

Superbowl night last night... despite four hours of exercise I managed to put on a kg in one shot.

Ahh well, it was a great game and it's not like I can't burn it off again.

[Bearbonesnorm]

Superbowl night last night... despite four hours of exercise I managed to put on a kg in one shot.

A super bowl of what? It must have been a super big bowl if you've gained a kilo.

[Richard G]

I was full of cheese dip, Doritos, and kettle chips. It was a true feat of human endurance to finish it.

[godivatrailrider]

News from Mitch .... down to 22.0.0 so hopefully into the 21's next this week :)

[Dr Nick]

Finding the LCHF discussion very interesting. I've not yet read the links posted and fancy reading the 'RivBloke's' book but I've got one obvious and perhaps overly simplistic question:

With LCHF is there not an issue with being skinny on the outside but fat on the inside e.g. around organs and fuzzed up arteries etc?

'Tis a genuine question that I've been wondering about and not a 'dig' at LCHF as clearly it's working really well for some

[godivatrailrider]

As far as I can ascertain, eating fat doesn't make you fat, eating carbs does. Insulin is what converts excess sugar (carbs) into fat, and insulin is only released to cope with sugars, not fats.
I suspect eating loads of fats AND carbs would be really bad for you, but without the carbs you dramatically reduce your insulin levels.
Eventually you start producing ketones which effectively convert your fat stores into glycogen .....

Folks know loads more about it than me.

[Richard G]

The short answer is basically that dietary fat != adipose tissue and that Ancel Keys is a f*ck*ng arsehole (basically made the data fit his hypothesis and influenced generations of dietary science).

[Ian]

With LCHF is there not an issue with being skinny on the outside but fat on the inside e.g. around organs and fuzzed up arteries etc?

'Tis a genuine question that I've been wondering about and not a 'dig' at LCHF as clearly it's working really well for some

I've wondered that too. This article amongst many out there provides a round up of recent research: https://en.m.wikipedia.org/wiki/Saturat ... ontroversy
I got to it indirectly from the Ancel Keys Wikipedia page.

I also read Ranalph Fiennes book "Cold" recently, where on one Antarctic expedition with Dr Mike Stroud, they studied high fat intake in their daily ration packs (4,500 kcal, >55% fat mostly from butter). Their energy expenditure generally exceeded 5,500 kcal per day, but good cholesterol went up and bad cholesterol went down as the expedition progressed.

Of the articles I've read, there are conflicting views on whether or not animal derived fat causes heart disease. These type of analyses seem to presume a largely sedentary lifestyle, whereas in Fiennes' case, you can eat far more fat than is "recommended" provided you exercise at a level to use it up.

[bearlymoving]

I also read Ranalph Fiennes book "Cold" recently, where on one Antarctic expedition with Dr Mike Stroud, they studied high fat intake in their daily ration packs (4,500 kcal, >55% fat mostly from butter). Their energy expenditure generally exceeded 5,500 kcal per day, but good cholesterol went up and bad cholesterol went down as the expedition progressed.

Very interesting. I'm reminded of a section Dr Michael Moseley's Horizon episode, "The Truth About Exercise". I re-watched it recently, and made some notes that seem relevant.

The TL;DR is that significant exercise releases enzymes that affect how you process fat in your diet.

Dr Jason Gill at Glasgow University is the guy who had Mosley eat a cooked breakfast, and measured the amount of fat in his blood. The fat in the cooked breakfast wasn't dissimilar to the amount of fat most people would eat during a day. "The fat goes into your gut, and then into your blood stream. While it's in your blood stream it causes changes to your metabolism, and all these changes together act to increase the risk of fatty deposits forming on the walls of your blood vessels."

4 hours after breakfast they took a blood sample and span it in a centrifuge, separating out the fat. Mosley expected very little fat 4 hours later, but there was a lot compared to a blood sample taken before he ate breakfast. He had twice as much fat in the sample taken 4 hours later.

Where does the fat end up? It goes into all your fat stores, but not all stores are equal. Fat stored just under your skin isn't as bad for you as fat that's stored deep within you (visceral fat). Fat on your waist isn't bad for you; it's the stuff inside that's bad news. Near your liver, etc.

Visceral fat is strongly correlated to the development of type 2 diabetes.

Mosley went for a long walk in the evening, before having another breakfast. The walk triggered production of an enzyme that alters how his body processed the fat he ate. A blood sample was taken before breakfast, and then another 4 hours after eating. His fat level dropped from 2.41 the previous day to 1.66 the day after the walk. That's a reduction of a third.

That means that he had a third less fat going round his blood stream, which is great from a fatty deposits point of view. Mosley also suggested to Gill that the fat was getting burned in his muscles instead, and Gill said "exactly".

Walking switched on genes that made an enzyme called Lypoprotein Lypase. The trouble is that he had to do 90 minutes of fairly hard walking to achieve it.

Also, is today the day for the fortnightly weigh in?

My figures are… 83.3kg, 35" round the gut, BMI of 24.9.

[NorwayCalling]

Week six already - time to update your measurements folks!

For me its been 2 weeks of stress and illness (cold that won't shift) but out on the bike a few times so not all all bad.

No "diet" as such for me, just eating smaller portions of all the normal stuff. Not felt hungry yet, just very strong cravings for ginger nuts followed by staring at them in the cupboard, waking back to living room, walking back to kitchen, more staring etc. Must be how giving up cigarettes must feel like. Not a good feeling but I found that either making a cup of tea or (strangely) going and brushing my teeth took the cravings away. Odd.

Anyway, keep up the good work folks. I CANNOT STRESS ENOUGH how doing this together is keeping me on the right course. Thanks to all that are taking part, you are making a difference.

As for me: 85.5 kg this morning - so that 5.1 kg down since the start on New Years Day. I couldn't have done it without you. Thanks!

Mike.

[Richard G]

I'm back up about half a kg this week, but it's intentional as I'm mid way through a fairly intense training block and I didn't want to wreck myself by starving myself at the time time. :)

[Fat tyre kicker]

Norway calling, I'm with you on that, even though Mrs Ftk is always dieting etc,
Entering on here has spurred some willpower , 7lbs lost in January, not huge
But it's a start, that's with little riding due to work and an ongoing ankle problem.
I didn't measure at the start but I've noticed a slight shape shift with a better fitting
Buffalo jacket ( zips used not to want to fasten), not that it's been cold enough here
To wear it ! Quite happy with my food now too, still very low carbs, no spuds or rice,
Just occasional whole meal or gluten free seeded bread as fibre as I was struggling
To 'go' so to speak....probably more importantly, no alcohol for 4 weeks too

[Richard G]

I think the alcohol will be the biggy for a lot of people.

Friend of mine was whining about not being able to lose weight (I'VE TRIED NOTHING AND I'M ALL OUT OF IDEAS!) so I suggested he just tracked his intake for a couple of weeks. Leaving food aside...

Saturday: 7 pints of Guinness (for the taste apparently).
Sunday: 1 pint of Guinness, 1 litre of red wine.

Carbs / Alcohol aside. That's well over 1,000kcal each day in alcohol alone. If you asked me to eat what I needed and stay 1,000kcal under my daily targets I'd tell you to do one. :D

[Dr Nick]

Norway calling - so true!
Posting on here with the support, the shared experience, and the potential shame of the graphs! (Arrrgh, the graphs) is a brilliant motivation. It's not a diet it's a change to better-er habits.

Edited 10/1/17 to add

Original.post updated with latest figure

http://bearbonesbikepacking.co.uk/phpBB ... 19#p106394

.8kg down so that's 3.4 kg down in total.

The idea of not carrying 3 and a bit x 1 kg bags of sugar around (my favourite unit of measurement for comparison purposes!) the whole time, is a good on-going incentive as well as the support/positive peer preasure here

At this rate I might even end up being merely slow up hills and not super-slow as is the case currently

Keep at it all

[whitestone]

Not a good fortnight Had a couple of days this week where I just couldn't stop eating, don't know why Ended up 0.5Kg heavier.

10/2/2017: weight 86Kg | BMI 26.5 | gut ??

Original post updated http://bearbonesbikepacking.co.uk/phpBB ... 70#p106370

Next week I shall be on the F-plan diet where F stands for Finnish. I shall have to see how a week of Rovaniemi cafes affects me. Purely in the name of research you understand, someone's got to do it

[Richard G]

Despite switching to maintenance calories I still appear to be losing weight, which is precisely not what I want. Stupid body. Usually takes weeks for me to find the right level but I don't really have weeks in this case (it's just a temporary modification).

Will have to add another snack in or something.

[Ian]

Not a great fortnight here, but still a loss which isn't bad going as I was 69kg last week following a cold and several days of doing feck all at home.

Rode the bike twice since I recovered. Joy.
But feeling lack of oomph in the leg department.

Original post: http://bearbonesbikepacking.co.uk/phpBB ... 68#p106368

[Fat tyre kicker]

Still weighing weekly, I'll make it my last and go fortnightly,
No change here, original post updated.