Some do more than others. Much more. Listen to them. Ask any players who are the best trainers in the team. They know who works really hard and who does the minimum.
I agree the minimum is a lot by my standards and no doubt by yours. But some do much more than others.
I don’t know how a footy player could put on weight. I’ve lost a kilo a week for the past eight weeks and don’t train anything like a footballer should. Plan to do it ongoing but in another 6 weeks should be around 70kg which should be about right for my build.
I jumped back on the low carb band wagon at the start of September. I lived that way for years and felt amazing, but with the pressures of work and the arrival of our new born we fell off the wagon.
I started exercising 8 weeks ago, my bro is training me over zoom as he’s a PT. Nearly two weeks paleo, pescatarian, and my skin has cleared up, my body is detoxing and my body is continuing to tone up.
I would guess their running/training demands facilitate hunger and increased need for calories overall (obviously).
This may also result in more frequent eating.
A recipe which won’t work for everyone.
The old adage “you can’t out exercise a bad diet” rings true.
Not saying Jake consumes a bad diet, but obviously the balance is not quite there at present.
Congrats on the weight loss 
A little advice please.
I did keto a little while back, but had no methodology other than didn’t eat carbs.
I certainly felt full all the time, and once I avoided it, didn’t crave carbs (but boy, when you break the carb drought it’s hard to stop).
Is there a simple method to follow.
I guess my first question is…
Is being in a state of Ketosis a goal, or necessary in your particular circumstance ?
Whilst I understand why some people prefer to be in a Ketogenic state most of the time (ie. cognitive benefits, craving control, blood sugar stability), it’s undeniably restrictive to stick to within a normal lifestyle.
What I would say is…
Develop low carb alternatives to all those foods that tempt you, and cause you to over eat.
They are out there.
If sugar or sweet foods are a problem, consider Monk Fruit, Stevia, or Erythritol.
Even a teaspoon of coconut sugar in your morning coffee is marginally better than cane sugar.
For me personally, a home made bolgnese sauce over cruciferous veggies is a killer combo.
It can be made to taste very different each time based on the veggie profile, and/or how you make the sauce.
What are the specific challenges you are having ?
Im probably not doing it for the right reasons.
I Don’t have a problem with sweets, but if they’re there I’ll eat them. My problem is more over eating, particularly of carbs. It’s hard with young kids because we have plenty of food around the house.
I don find that if I have a routine or rules about what I eat, I find that when I do eat I actually enjoy it.
And I’d like to lose some body fat
Eat more slowly. It really helps.
THT, this is more general information rather than answering your queries specifically, based on my last 3 - 4 years of reading plenty of material, listening to countless podcasts, and hundreds of hours of YouTube vids on the subject, and trial & error on myself…
Im a big proponent of quality foods.
Not just limit Carbs, because that is too vague and may not even suit your lifestyle.
Put the best fuel in your body, and I believe hunger is self regulated, and cravings won’t be an issue.
Some options that I recommend…
If you can afford high quality animal foods direct from a farm, it’s a great option.
ie. true Organic Pasture Raised animal flesh.
Think about it…
The animals are consuming what they are designed to eat…grass.
Not GMO Grains full of pesticides, not pumped full of antibiotics because they get ill from living in cramped quarters, or hormones to fatten them up quickly.
Further to this, they are processed in a stressless and virtually painfree environment.
All this affects the nutrient quality of the meat and the fatty acid profile.
Do the same with your eggs.
Pasture Raised free range, or at the very least hens supplemented their feed with Organic grains.
Don’t be afraid to cook with a good quality tallow, or lard, or beef drippings.
Hard to argue against EVOO in a healthy diet, whatever that is.
They’re not all made the same though.
Need to purchase one that is First Cold Pressed, harvested at just ripe which means the polyphenol count is very high, thus protective of the oil (also means you can cook with it without oxidising).
It should taste quite peppery at the back of the throat.
I use Kyneton Olive Oil.
Other Oil options…
GOOD…coconut, avocado, macadamia, Almond, walnut
BAD…Canola, sunflower, safflower, soybean.
Any cheap oil on a supermarket shelf is most probably not health promoting.
If you don’t have an intolerance to dairy {lactose or A1 casein}, consider A2 Milk, or even Raw Milk where all the enzymes haven’t been destroyed.
Sheep cheeses (pecorino) or goats cheeses are great because they are A2, therefore less inflammatory and more digestible.
Hard aged cheeses like parmaggiano reggiano are good also.
I really like fermented foods.
A good probiotic yoghurt or Kefir is so satisfying, and can be sweetened in so many different ways.
Sauerkraut & Kimchi are an acquired taste, but pretty easy to make at home.
Consume liberally up to your fibre tolerance…
Cauliflower, broccoli, mushrooms, avocado, green beans, zucchini, cabbage, carrots, sweet potato & pumpkin (smaller amounts), onions, garlic.
Obviously, leafy greens are great for some people, and disastrous for others.
Again, work out what your tolerance is to oxylates.
Ditto with Nightshades, meaning some people just can’t consume tomatoes, peppers, eggplant, squash etc…to any great degree.
A true low carber needs to limit fruit.
During the colder months, I barely feel the need to consume fruit other than as a flavour enhancer…ie.berries in my yoghurt, or small amount of banana in a smoothie.
During Summer/Spring, I eat fruit more liberally.
More berries and in particular frozen watermelon.
Reality is, if you are adopting a LCHF approach, you can’t be gorging on a tropical fruit salad after dinner every night.
There really are some amazing sugar alternatives that won’t elicit much of a blood sugar spike, and add virtually zero calories…
Monk fruit tastes great but is hard to find and pricey.
Stevia is good, but I don’t like the taste on it’s own.
Erythritol and xylitol almost taste like sugar, but too much may cause tummy discomfort.
Before leaving the subject of sweets or treats, don’t discount REAL chocolate.
100% cacao nibs are incredibly nutritious.
You can grind them and make a killer hot chocolate, particularly if milk is part of your plan.
Or just throw the nibs in your smoothie, Kefir, Yoghurt, or even make home made chocolate with some cacao butter, then you’re in control of the flavours and level of sweetness.
Bread alternatives can be made with almond and/or coconut flour, and cauliflower is a beaut substitute for rice or mashed potato.
Consider making bone broth in a slow cooker, as animal bones are cheap and a great way to get collagen and trace minerals into your diet.
So nice during colder months also.
Also…something I picked up from watching the Plant Based channels (I watch everything diet related), nutritional (inactive) yeast is a hidden gem.
High in B Vitamins and tastes great sprinkled over any savoury dish.
Kind of a cheesy taste, or accentuates any cheese you have in a particular dish.
Finally, of you are following a true low carb eating plan (25% of calories or less), your body is holding onto less water which means you are excreting electrolytes moreso than a standard Dieter.
Therefore, consume enough salt, magnesium and potassium.
At the very least, consider a magnesium supplement, and salt your food liberally.
*** DISCLAIMER
This is what has worked for me, and a large portion of people who either have an addiction to Carbs and over eating, or individuals suffering from Insulin Resistance (T2D).
It may not be suitable for you and is something you need to discuss with your GP.
Whether or not you believe in the cholesterol/Saturated Fat hypothesis and it’s role in heart disease, is something you need to research for yourself.
Fact is, if you go down the Low Carb route, you will most likely be consuming more Saturated Fat than before, as Fat will become your primary fuel source.
Unless, of course, you adopt a more Mediterranean style of mono Fats such as EVOO, avocados, nuts/seeds.
Thanks so much. That’s a very helpful and lengthy post. I think with the kids I’ll make some small adjustments for me, and not for them.
As mentioned, there’s no right or wrong way to go about it. We became paleo as it was a dietary requirement. My wife is coeliac and in the ended we needed a healthier way to eat as we were eating ‘gluten free products.’ So paleo worked for us, and I never went without
It’s important to make food fun. We made a cookbook and it was all about real food for real people, gluten free, dairy free, refined sugar free. A lot of our recipes are about adapting family favourites and makig them healthy. Whether it be Fish and Chips, Bolognese or Sticky Date puddings. I even made paleo Parma’s which I didn’t want to initially give up
I think it would be important to get your kids involved in the process. Create a healthy relationship with food, create a fun relationship. They probably won’t even know it’s any different. It can also be a great way to bond with the kids, letting them help in the kitchen and learn about food.
@bltn also mentioned healthy substitutes/alternatives. That’s extremely important. Instead of Cadbury chocolate which is packed full of sugar, grab some Pana chocolate. It’s available from Coles and Woolies and other health stores, but is refined sugar free and no additives. And tastes great! Instead of Soy sauce, maybe look at coconut amino or tamari. Instead of Peter’s ice-cream, you can also get Pana ice-cream or over the moo. Instead of soft drink, maybe introduce Kombucha into the household. I could go on and on, there’s so many adjustment’s you can make
But the main thing is to have fun with it!
It ain’t “low carb” but I’ve been running the 5:2 diet for about 6 weeks. Obviously you can’t easily get bloods done so I don’t know if it has stabilised blood sugar, dropped IGF, cholesterol etc , which is the main benefit I’m after. But I’ve lost around 4kg - 90 down to 86 - across those weeks and otherwise lived a “normal” (lockdown) life. The fasting days can be tricky, definitely far easier to do it at work than at home with the fridge nearby, lol. But there are various options out there if one system doesn’t suit your particular personality.
I noticed your post in the Trade Spec thread.
Obviously, I’m one of those annoying low carb douche bags 
Couldn’t find numbers for Baileys Strawberry or Red Velvet, but expect they’d be similar to Choc Luxe.
This is the alarming nutrition table for ONLY 120mls.
The equivalent in white sugar is 2 TABLESPOONS…
Yikes 
Nonetheless, we should celebrate tonight once we’ve acquired Nick Hind !
Wow! I’m glad I didn’t cave and have some of the Baileys. I would have been kicking myself.
I’ll stick to a vodka with sugar free redbull to celebrate (hopefully) tonight.
I’ve been enjoying the low carb pizza bases - but it’s bloody difficult finding them!
Easy to find! Low carb pizza bases are included in every pre packaged pizza base.
Just throw away the top, normal pizza base and go hog wild on that brown corrugated one under it.
Upon first glance of this thread, I thought it said “low crab craze”.
What aside from cauliflower, constitutes a low carb pizza base?
You need a binder, so certainly an egg or 2.
I used mozzarella in mine which I’ve posted few times.
You could use any of the low carb substitutes for flour.
So, coconut flour or almond flour.Though you’d have to use a recipe as both work entirely differently in terms of hydration required.
Baking powder also if you’re using flour substitutes.
It’s worth mentioning, these bases are low carb (sugar), but NOT low calorie !
I followed this YT vid pretty much to the letter.
It’s a bit of work…
I had good results though…
