I was wrong! For the last 25 years I thought I needed a large volume of carbohydrates in my diet to do any form of endurance exercise. Even my 80 year old grandfather laughed about how when he played football for The University of Virginia in the 1920’s “they didn’t know about carbohydrate loading and ate steak the night before a game”. Turns out my grandfather had the right plan (as long as there was a lot of fat on that steak and no potato with it).
I know it sounds crazy but you can eat as much fat as you want (because you can’t eat a lot of fat, it fills you up!) and teach your body to burn fat for energy instead of carbohydrates! As long as you restrict your carb intake (usually less than 50 grams of carbs, a 12oz Coke has 42 grams!) you will also lose weight on this diet (or, if you already have a lean build, maintain you weight). The best thing, you can’t bonk! Even a lean professional endurance athlete has 100,000+ kcals of fat (energy to burn) vs. 2,000 kcals of carbohydrates*. *http://www.humankinetics.com/excerpts/excerpts/the-bodyrsquos-fuel-sources This way of eating is know as Low Carb High Fat (LCHF), The Keto Diet or in South Africa “Banting”.
Everyone who knows me can’t believe how much I eat! My nickname in college was tapeworm! When I raced cross country I ate over 6,000 calories a day (10,000 on big days), I ate more pasta than you have ever seen, then finished it with a half gallon of ice cream! Yet I weighed 167 pounds (at 6’3″) I now weigh 190 and people still think of me as being slim (must have been really skinny in my xc racing days!)! I had to eat a bar every 30-45 minutes on a ride! My breakfasts were legendary, 3 eggs, 3 pieces of bacon, a quarter of a cantaloupe with a big handful of almonds, 6-8 oz of yogurt with a cup or two of granola (and I would be starving by noon).
On the above diet, after eating that big breakfast, if I did a three hour ride from 9:00 until noon I would eat at least two Kate’s Real Food Bars (360 calories each) and one Clif Builders Bar (270 calories) and finish the ride at Milt’s with a burger, fries and LARGE milkshake.
I was the friend that annoyed friends on long rides! “Let’s keep going, my metabolism is kicking!” I would say after the shortest of breaks. Then I was the one begging friends for food, “I didn’t think this ride was going to take so long, anyone have a bar or some trail mix?”
Now I eat a breakfast consisting of three eggs (cooked in butter and bacon fat!), 4 pieces of bacon and half an avocado. Then I ride from 9am until noon and I just drink water on the ride (have now learned to drink an electrolyte drink)! When finished I have a smoothie and hamburger with a flax seed bun (made without wheat), avocado, tomato and I’m stuffed!
I tried the Atkins’s diet 18 years ago and leaned out until I had a six-pack for the first time in my life but I couldn’t ride more than 30 minutes without running out of energy! The missing ingredient was fat!
Now, this LCHF diet isn’t easy to do at first, there are hidden carbs in almost all prepackaged foods. You have to cook/make most of what you eat. Also, the first week of switching to this diet many people get the keto flu (you feel nauseous and lack energy for a few days to a week), to fight this you need to increase your intake of salt, magnesium and potassium.
It’s also not all bacon, all the time! You still need a lot of fiber, so eat your veggies!
I’m no expert on diet though so I am just speaking from my experience, the experience of a few friends, asking every doctor I meet and from what I have read. If you would like more information I have included quite a few links below (or simply search LCHF Diet and you will be astounded at the amount of information)! Research has proven this diet to be safe, sugar (carbs) are what cause people to become fat and other issues, not dietary fat! When the world went “low fat” obesity and diabetes skyrocketed!
Have you tired to eat this way? Are you currently eating this way? I would love to hear about your experiences or any questions you have! Please feel free to share this article with anyone you think would benefit from it.
This great video from Peter Attia explains Low Carb High Fat (LCHF) for athletes really well: https://vimeo.com/51891286
www.dietdoctor.com has great films, Ceral Killer, That Sugar Film, Film: My Big Fat Diet, about Canadian First Nations Obesity, and written content. They will ask you to join but you can do it for free.
https://www.ketovangelist.com/, full of great articles and 135 podcasts and