 Article by Emily White
If you go to the gym, I have no doubt you will have heard about nutrient timing. Rushing for that scoop of protein as soon as you have finished your workout? Then you are practicing nutrient timing. To put it simply, nutrient timing is eating certain macronutrients at certain times in specific amounts in order to achieve specific goals. Protein and carbohydrates immediately post workout is a popular one, as is the belief that you shouldn’t eat carbohydrates after dark. But is there actually any science behind this?  A friend has suggested you try a low carb diet as they have seen amazing results- she has dropped weight, her skin is clearer and she feels great! However you give it a go and you don’t appear to have anywhere near as much luck. If you are having trouble shifting the weight on a low carb diet here are a few reasons as to why that could be the case:
 By Cliff Harvey
Low-carb diets have received criticism due to their perceived effects on thyroid function, and the belief that this will have a negative effect on general health, along with performance and fat-loss. But the real picture may be less than clear-cut.  Post by Emily White
So you have probably been told by somewhere along the grapevine that fat is actually your friend (if you haven’t then you should look into doing the HPN course!!). Shameless plug aside, many people despite the knowledge tend to reach out for the low fat foods when in the supermarket. Why? Because no one denies it sometimes does tend to have fewer calories than the full fat counterparts, and if you can save a few calories here and there it’s not going to hurt right? Wrong!  By Cliff Harvey
Dietary medium chain triglycerides (MCTs) are a class of triglycerides in which two-to-three of the fatty acid chains attached to a glycerol backbone are medium in length. Medium-chain fatty acids (MCFAs) are fatty acids comprised of 6–12 carbons in chain. The MCTs are: caproic (C:6), caprylic (C:8), capric (C:10) and lauric acid (C:12) (1). So how do these particular fatty acids aid ketogenic and low carb high fat diets?  Post by Cliff Harvey
Due to the high-fat nature of a ketogenic or LCHF diet they have been considered to be potentially hazardous for those with cardiovascular disease (CVD). Publicly available information (i.e. position statements and general patient information) from public health groups often include cautions against the use of VLCDs due to these perceived risks. Diabetes New Zealand states in their article on Low Carbohydrate Diets that “Eating more protein and fat may increase your risk of heart disease in the long term.” (1). So are ketogenic diets dangerous for heart health?  By Cliff Harvey
Dietary guidelines for health are still heavily weighted (excuse the pun!) in favour of high-carbohydrate diets. Nutrient Reference Values (NRV) for New Zealand and Australia for example state that the diet should contain a minimum of 45% of its calories from carbohydrate (1) and New Zealand Heart Foundation position statements on carbohydrate (currently being updated) suggest a range of 55%-65% caloric intake should be obtained from carbohydrate along with reducing intake of total and saturated fat (2). Why is this the case?  Post by Cliff Harvey
There has been a lot in the media recently slamming the high fat, low carb diet suggesting that it is not safe and could put you at increased risk of disease. Individual results to different diets will vary and a ketogenic diet may not be applicable to everyone, but nutritional ketosis is generally considered to be safe by most researchers in the field.  By Cliff Harvey
There is no universally accepted definition of a low-carbohydrate diet (LCD) and so it can be very confusing for the public (and researchers) to know exactly what is being spoken about when people use terms like ‘LCHF’ and low-carb.  Another recipe created by our very own Kerry Locatelli it is easy an delicious. It joins the series of recipes categorised as '10 under 10' (10g or less of carbohydrates and made in under 10 minutes). Enjoy!
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