I am casual HcLf. I make a large vat of chicken stock with extra feet and necks in the pot. Sometimes kelp and a tea ball of seaweed. I make rice with the stock stove top in antiquated Corningware. That's my go to staple. I gets labs done pretty frequently and look at TG/HDL-C as a marker for insulin resistance. I low dose A GLP-1 to cool my shoulder arthritis. Avoiding seed oil for quite some time and eating mostly HcLf is working pretty well for me. I experimenting with a low dose of Pilates as well and am enjoying that. Keep rolling on my friend.
I developed horrible GERD after a few weeks on fruit/sugar diet and nothing was helping. In desperation, I switched to HCLF (sourdough bread (not homemade), potatoes, rice) and to my amazement the symptoms completely resolved by the end of the second day. The satiety I’m experiencing is also impressive and unexpected. I really missed fat on the fruit diet, but not much on starches.
A few bread baking tips which may or may not be helpful. ☺️
A food scale is my favorite tool, as I can easily weigh flour and water in my bread maker insert. I use my bread machine to mix a couple batches using the dough cycle, and then leave it in loaf pans in the fridge for up to 3 days which is convenient and I find makes them tastier. Before baking, I leave the dough on the counter for an hour or so and then bake in the oven for 50 minutes. One of my kids much prefers the taste of bread baked in the oven to the breadmaker.
I also find I don’t miss fat at all. I haven’t had coffee or cream for almost a month and I miss it zero. I don’t even really have any cravings for my upcoming refeed, unlike when I did plain rice, on which I had plenty of cravings. But obviously I have much more food and flavor variety this time around.
Maybe the only thing I miss is that when I used to sear my meat in butter, it would get really burned and crunchy. Can’t really do that without fat. Even with “water sauteeing” you only get it so brown and not really crunchy.
Overall it seems very few people can handle lots of sugar. Whereas many people can handle lots of starch.
Thanks for the bread tips! I’ve considered it, but I actually really like the breakmaker loaves so far and am too lazy to improve much on them ;) Friends of mine bake sourdough and other more fancy stuff by hand, and I don’t find them to taste that much better to warrant ditching the easy breakmaker habit heh.
I also used to have problems with bread/wheat, until going keto for only 4 months seemed to fix it. And I know it wasn't anything like seed oils or enriched flour causing it, because I would have the problem even when baking bread myself or getting it from a local bakery that doesnt use any of that stuff. I fully expected the issue to return once trying bread after keto, but it didnt and now I'm eating tons of bread. I wonder if keto heals the microbiome in some way? Or maybe the gut lining?
Oh, you cook legumes so long? I just let them soak for a day and then cook beans, chickpeas, and peas for 30 minuts, add lentils and cook for additional 10 minutes, and I am done (I soak lentils in separate container)
I looked up how long you’re supposed to cook them online. I did soak the beans overnight, and it said to reduce the pressure cooking time significantly (10 minutes instead of 30-45 IIRC).
Wanna add something I just learned, because I am looking for a solution to my problems and today I wanted to hit legunes
- There are protein storages in legumes, like 7S vicilin and 11S legumin
- 11S/7S determines needed time to cook a legume to fully denaturate these proteins
- 7S vicilin unfolds at lower temperature (80 - 85 °C), while 11S legumin at higher (90 - 100 °C) (100°C is boiling water typically)
- The higher that ratio, the longer you must cook. Beans have the lowest ratio, so vicilins gets rapidly denaturated and soon legumins follow them. Lentils and peas are next with moderate ratio. Chickpeas are last and need most time due to high legumin
- AI probably would talk something about 96 - 98 °C for e.g. beans but 111°C for chickpeas, but that's data from a study where they were testing short cooking for 8 minutes at 80 - 160 °C temps. 98°C and 111°C means that that's the temperature needed to denature in 8 mins, so if they would be doing at 100°C they would fully denature bean but not chickpea
It is just info in case of some intolerance, like autoimmune, meaning one must be very thorough especially with chickpeas, and even though beans have low ratio they're kinda bigger or tougher. And yeah - 90 - 100 °C for legumin - I guess full boil with large bubbles is needed
I think I will test next week, per AI, soak 24hrs and beans 60min, whole yellow peas 40min, and brown lentils 30min on full boil and see how I feel then
Forgot, what brand of rice you use? I recall the image you had of a fabric bag of rice. Japanese? I just saw it recently in a store. Any consideration for arsenic numbers etc? I just use jasmine of whatever brand looks cheaper that day. Due to lowest fiber
I try to get unenriched organic. Walmart actually has some Asian imported brands available, so I use those most of the time. Asian rice is supposed to be lower in arsenic than US rice and they don’t “enrich” it.
Glad to hear you're feeling well on the HCLF, I have a totally unverified theory that HCLF builds muscle without the need for resistance training, beyond size from glycogen stores. Any idea about your body composition despite the weight maintenance? After years of keto and gluconeogenesis, is it possible your muscles are 'healing' and overcompensating?
As far as the heat and the water retention, I had the same issue and went very heavy on the salt, it seems to have helped, although the daily high is 10°F lower than it was when the edema was at its worst, not a perfect comparison
I don’t think keto is bad per se for muscles, but I think low-carb/low-protein (or even not high-protein) will lead to pretty mediocre muscle fullness, likely due to glycogen stores.
Right now on HCLF my biceps look insane despite zero workouts. Biggest they’ve ever been, maybe. Curiously I did NOT have this on the fruit/sugar based high carb diets, seems more of a starch/glucose thing.
I would not be surprised if, at the end of the day, “muscle growth” is literally about expanding the size of the “bag of flesh” they’re in. I have heard serious bodybuilders propose this theory. In which case ex150 is the worst you could do since your muscles will never be anywhere near full of glycogen.
I don’t think I’ve really “gained muscle” in that sense though besides glycogen storage, but I think if I worked out now instead of ex150 I might actually rapidly expand my muscle size because I’m so topped off with glycogen I’m near 100% without lifting any weights.
One day I’ll have to try actually lifting on HCLF, maybe next month or the month after heh.
I am casual HcLf. I make a large vat of chicken stock with extra feet and necks in the pot. Sometimes kelp and a tea ball of seaweed. I make rice with the stock stove top in antiquated Corningware. That's my go to staple. I gets labs done pretty frequently and look at TG/HDL-C as a marker for insulin resistance. I low dose A GLP-1 to cool my shoulder arthritis. Avoiding seed oil for quite some time and eating mostly HcLf is working pretty well for me. I experimenting with a low dose of Pilates as well and am enjoying that. Keep rolling on my friend.
Nishiki....! Is it good?
Is that a bicycle brand? I don’t know anything about bicycles
Interesting, thanks for sharing!
I developed horrible GERD after a few weeks on fruit/sugar diet and nothing was helping. In desperation, I switched to HCLF (sourdough bread (not homemade), potatoes, rice) and to my amazement the symptoms completely resolved by the end of the second day. The satiety I’m experiencing is also impressive and unexpected. I really missed fat on the fruit diet, but not much on starches.
A few bread baking tips which may or may not be helpful. ☺️
A food scale is my favorite tool, as I can easily weigh flour and water in my bread maker insert. I use my bread machine to mix a couple batches using the dough cycle, and then leave it in loaf pans in the fridge for up to 3 days which is convenient and I find makes them tastier. Before baking, I leave the dough on the counter for an hour or so and then bake in the oven for 50 minutes. One of my kids much prefers the taste of bread baked in the oven to the breadmaker.
Interesting that the GERD was gone on starch!
I also find I don’t miss fat at all. I haven’t had coffee or cream for almost a month and I miss it zero. I don’t even really have any cravings for my upcoming refeed, unlike when I did plain rice, on which I had plenty of cravings. But obviously I have much more food and flavor variety this time around.
Maybe the only thing I miss is that when I used to sear my meat in butter, it would get really burned and crunchy. Can’t really do that without fat. Even with “water sauteeing” you only get it so brown and not really crunchy.
Overall it seems very few people can handle lots of sugar. Whereas many people can handle lots of starch.
Thanks for the bread tips! I’ve considered it, but I actually really like the breakmaker loaves so far and am too lazy to improve much on them ;) Friends of mine bake sourdough and other more fancy stuff by hand, and I don’t find them to taste that much better to warrant ditching the easy breakmaker habit heh.
I also used to have problems with bread/wheat, until going keto for only 4 months seemed to fix it. And I know it wasn't anything like seed oils or enriched flour causing it, because I would have the problem even when baking bread myself or getting it from a local bakery that doesnt use any of that stuff. I fully expected the issue to return once trying bread after keto, but it didnt and now I'm eating tons of bread. I wonder if keto heals the microbiome in some way? Or maybe the gut lining?
Hm, interesting. Maybe it just gave your gut enough time to heal itself?
Oh, you cook legumes so long? I just let them soak for a day and then cook beans, chickpeas, and peas for 30 minuts, add lentils and cook for additional 10 minutes, and I am done (I soak lentils in separate container)
I looked up how long you’re supposed to cook them online. I did soak the beans overnight, and it said to reduce the pressure cooking time significantly (10 minutes instead of 30-45 IIRC).
Pressure cooking seems to be very effective and slashes time noticeably, as you *noticed*
Wanna add something I just learned, because I am looking for a solution to my problems and today I wanted to hit legunes
- There are protein storages in legumes, like 7S vicilin and 11S legumin
- 11S/7S determines needed time to cook a legume to fully denaturate these proteins
- 7S vicilin unfolds at lower temperature (80 - 85 °C), while 11S legumin at higher (90 - 100 °C) (100°C is boiling water typically)
- The higher that ratio, the longer you must cook. Beans have the lowest ratio, so vicilins gets rapidly denaturated and soon legumins follow them. Lentils and peas are next with moderate ratio. Chickpeas are last and need most time due to high legumin
- AI probably would talk something about 96 - 98 °C for e.g. beans but 111°C for chickpeas, but that's data from a study where they were testing short cooking for 8 minutes at 80 - 160 °C temps. 98°C and 111°C means that that's the temperature needed to denature in 8 mins, so if they would be doing at 100°C they would fully denature bean but not chickpea
It is just info in case of some intolerance, like autoimmune, meaning one must be very thorough especially with chickpeas, and even though beans have low ratio they're kinda bigger or tougher. And yeah - 90 - 100 °C for legumin - I guess full boil with large bubbles is needed
I think I will test next week, per AI, soak 24hrs and beans 60min, whole yellow peas 40min, and brown lentils 30min on full boil and see how I feel then
Btw for beans I have in mind these bigger, like white. Mung beans are small and it would be probably 30 - 40 min
Forgot, what brand of rice you use? I recall the image you had of a fabric bag of rice. Japanese? I just saw it recently in a store. Any consideration for arsenic numbers etc? I just use jasmine of whatever brand looks cheaper that day. Due to lowest fiber
I try to get unenriched organic. Walmart actually has some Asian imported brands available, so I use those most of the time. Asian rice is supposed to be lower in arsenic than US rice and they don’t “enrich” it.
The dense bread sounds demonic but I immediately ordered that rice rinser. We make rice every few days and I still struggle rinsing it effectively!
Are you using any tomato sauce or spices?
No, nothing of the sorts
could be kinda stressful tbh. if would shut down me and my activity completely to adjust
I was surprised how easy the transition was. But then I’ve done several months of rice only in the past, maybe that helped me get used to it.
Glad to hear you're feeling well on the HCLF, I have a totally unverified theory that HCLF builds muscle without the need for resistance training, beyond size from glycogen stores. Any idea about your body composition despite the weight maintenance? After years of keto and gluconeogenesis, is it possible your muscles are 'healing' and overcompensating?
As far as the heat and the water retention, I had the same issue and went very heavy on the salt, it seems to have helped, although the daily high is 10°F lower than it was when the edema was at its worst, not a perfect comparison
I don’t think keto is bad per se for muscles, but I think low-carb/low-protein (or even not high-protein) will lead to pretty mediocre muscle fullness, likely due to glycogen stores.
Right now on HCLF my biceps look insane despite zero workouts. Biggest they’ve ever been, maybe. Curiously I did NOT have this on the fruit/sugar based high carb diets, seems more of a starch/glucose thing.
I would not be surprised if, at the end of the day, “muscle growth” is literally about expanding the size of the “bag of flesh” they’re in. I have heard serious bodybuilders propose this theory. In which case ex150 is the worst you could do since your muscles will never be anywhere near full of glycogen.
I don’t think I’ve really “gained muscle” in that sense though besides glycogen storage, but I think if I worked out now instead of ex150 I might actually rapidly expand my muscle size because I’m so topped off with glycogen I’m near 100% without lifting any weights.
One day I’ll have to try actually lifting on HCLF, maybe next month or the month after heh.