LCHF (Lo Carb Hi Fat)

JERF (Just Eat Real Food)

Paleo/Caveman (Hunt & Gather)

The theory behind this popular eating style, is to go back to what our bodies were engineered to live on in the caveman days – ie vegetables and seeds and nuts from the land, and meat and eggs. Sugar was just not available in quantities back then, nor were the fields of wheat and corn which unfortunately make up the ‘filler’ section of most meals these days.

SO. How do I use sugars, fats, vegetables and proteins?

Everyday Eating (ie not considering any training)

• Breakfast – 3 Tablespoons LCHF muesli is 48% fat, 20% protein, 15% carbs, and 17% fibre. With lots of nutritional vitamins and minerals in the nuts and seeds. The 2 Tablespoons unsweetened Greek yogurt I use with it, is similar in breakdown but with extra calcium. Cuppa tea & milk, glass water. No added sugars.
• Morning tea – Cuppa tea and milk x2. A little bit of milk gives a wee bit of calcium, but mostly just hydration.
• Lunch – Small tin of flavoured tuna or chicken thigh or 2 eggs with big salad or last night’s vegetables, with Paul Newmans Caesar dressing or Best Mayo dressing. This works out to about 30% protein, 10% fat, 30% carbs, and lots of fibre and nutrition from the salads or vegetables. Cuppa tea & glass water. No added sugars.  
• Afternoon tea – Handful of almonds, or 2 tablespoons peanut butter on two slices cheese, carrot, tomato, pickles. Again similar breakdowns 40% fat, 20% protein, 20% carbs, and a good dose of vitamins and minerals. Cuppa coffee, glass water. No added sugars.
• Dinner – My plate looks very similar to the Healthy Food Plate, or the Diabetes NZ plate. TWO THIRDS of my plate is vegetables or salad (which also contains carbs). The other third is a mix of protein (meat/eggs, stroganoff, curry, mince etc) and fats (oil, sauce, dressing, dairy etc). Nutritional breakdown will be a little less fat in the evening and more carbs and fibre from the root vegetables, but still there are No added sugars. Cuppa tea x2, glass water before bed.
• Total water/tea for the day is around 2ltrs.

No dessert, no fruit (getting all my nutrition from vegetables), no fruit juice, no ‘white carbs’ like pasta or bread, just the naturally-occurring carbs in the vegetables such as potato, kumara, pumpkin, carrots etc.

Extras for Training

• During the Long Run – lots of high fat and protein snacks; cheese, almonds, salami, boiled eggs plus regular water. No added sugar or dried fruit.
• After the Long Run – this is the ‘sweet treat’ opportunity in the first 30mins after finishing! Carbs and proteins such as chocolate milk, banana, fruits, sandwiches, wee bit of baking etc plus 2 cups water.
• Before a ‘smash-it’ workout (High Intensity cardio or speedwork etc) – only if you are hungry - a banana, coffee, glass of water.
• After a ‘strength’ workout that is likely to cause sore muscles (eg gym session or hill reps) – 20g protein and bit of carbs within the first 30mins after finishing; chocolate milk or boiled eggs or protein shake, plus 2 cups water. NOTE if you are female over the age of 48, a recent study has shown we need a higher amount (40g) of protein!

During my Events

1. Short/fast races 10km or under – nil
2. Races of 1 to 5hrs – 45min intervals of piece of banana, pineapple, bite of sandwich, frooze ball or 1 piece of Cliff Blok (1/3 serve) – these are all ‘easy carbs’. Along with 1 endurolyte capsule (minerals) and about 300-500m or 1/2 - 3/4 bottle of water per 45mins.
3. Ironman/Ultra – as above in #2, plus protein shake every 4-5 hours.
4. Towards the final 1/3 of any longer race over 2 hours – caffeine eshot and fluid energy like Tailwind, since your stomach doesn't like digesting hard food when running hard or fatigued.

The advantages I have found:

• Lost excess fat
• Gaining muscle easy
• Less sugar required in events
• Able to run longer and stronger
• Getting PBs in events
• Passing faster runners near the end
• More stable moods
• No acne or thrush
• Hardly any colds/flu

SHOPPING LIST

[Pak n Save]: Frozen mixed veggies by the trolley load, seasonal veggies, salad greens (can make a great salad from thinly-sliced CABBAGE), cabbage, silverbeet, carrots, tomatoes, courgette, mushrooms, avocados IF affordable, kumara, parsnips, pumpkin/squash, cheap mince, cheap gravy beef (LOTS of crockpot), frozen chicken pieces, soup bones, roast chicken (for chicken salad or just cook extra pieces at home), tray eggs, cheese, almonds, coconut oil (the Blue one that's been clay-filtered), coconut cream, real butter, cream, blue-top milk, hummus, peanut butter, Best mayo, Paul Newmans caesar salad dressings (reduced sugar), OR balsamic (mix with Best Mayo), packet flavour mixes (eg beef stroganof, stir fry, thai curry), curry powder, HUGE garlic & herb seasoning, Kerris' LCHF muesli (can also sprinkle on salads etc), unsweetened Greek yogurt, coffee/tea. Optional - frozen berries, Red Seal protein shake

[Vetro]: Optional - tamari almonds, 70% dark chocolate pieces.

The Fine Print:

• I am not a nutritionist, just a mum and a 50yr old still getting PBs
• This way of eating may not suit everyone
• Please consult your doctor or health nutritionist before starting LCHF

Krazy Kerris Browne - Jogging The Powerpoles