Noakes LCHF Diet

Professor Tim Noakes is a South African scientist, and an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. He has run more than 70 marathons and ultramarathons, and is the author of several books on exercise and diet.

Noakes 1986 book 'Lore Of Running' is considered a runner's Bible for athletes around the world. The book espoused that carbohydrates are needed to fuel the body, a common mantra, popular in athletic circles. But, when Noakes own health started failing and he was diagnosed with type II diabetes, he began doubting his beliefs surrounding diet and exercise. After much research, he became a proponent of carbohydrate restriction, since he experienced improvement, with his own health, when he implemented it.

Professor Noakes diet is often referred to as "Banting", after the overweight British undertaker who published his famous "A Letter On Corpulence", in the 1800's, describing how a carbohydrate restricted diet helped him lose weight. Noakes admits that this is a misnomer, since the Banting Diet is much more Atkins than low carb/high fat (LCHF). Instead, Noakes diet is inspired mostly by German physician Dr. Wilhelm Ebstein, who modified carbohydrate restricted diets by replacing carbohydrates with fat, rather than protein, as he believed that fat reduced hunger more effectively. So, LCHF is better described as the "Ebstein Diet", rather than the "Banting Diet".

OVERVIEW:

• This is a low carbohydrate, moderate protein and high fat diet.
• This diet is safe to follow for the entire month or for life.
• The goal of this diet is to regulate blood glucose, lower insulin levels and reduce weight. It is also effective for reversing other conditions, related to metabolic syndrome, like non-alcoholic fatty liver disease (NAFLD) and high blood pressure.

RULES:

• On this diet, most of your calories will be coming from fat. Typical daily caloric percentages should look like:
  20% to 30% protein
  60% to 70% fat
  5% carbohydrate
• Protein is consumed in moderation and ranges between 67 - 90 grams a day. Good sources of protein are animal foods like eggs and meats.
• Fat is your main fuel source and ranges between 85 - 110 grams a day. Animal fats, coconut oil and monounsaturated fats, such as olive oil and avocado oil, are recommended. Full fat dairy is also allowed.
• Carbohydrates must stay within 25 - 35 grams a day. The sicker you are, the lower these grams should be. All carbohydrates must come in the form of above ground, non-starchy vegetables and nuts. No sugar or grains.
• This diet does not track calories, as the premise is that the calories will "track themselves". The macronutrient composition of the diet, reduces appetite and increases satiety, so that calorie consumption drops, without the need to track them and without hunger. In most people the daily caloric reduction, on this diet, can range anywhere between 10% to 50%.
• You can have 2 meals a day and 1 snack.
• A daily, water only, fast of 12 - 16 hours is recommended.

KEEP IN MIND:

• This diet can be used as a ketogenic protocol, but do not chase ketones. The presence of ketones does not mean you are burning body fat or reversing metabolic disease. The focus of this diet should be results. The only thing you should be tracking is body fat loss and the improvement of metabolic markers.
• Though this diet is high fat, notice the recommended fat grams for the day, described above. This is not the whole stick of butter, entire bottle of mayonnaise or carton of heavy cream diet that you might have come across online. Even Professor Noakes acknowledges that eating excess fat will only make you fatter. So, follow the diet accordingly and do not get sidetracked by the misinformation you might come across, online, over what LCHF really means.
• Aside from the recommended fat grams, per day, notice the recommended protein grams. You do not want to go too low on protein, as this will adversely affect your metabolic health.
• As with all carbohydrate restricted diets, keep electrolytes in mind and supplement accordingly. At least 5 grams of table salt, every day. A recommended electrolyte guide can be found here.
• If you are a type II diabetic, on medications, do not start this protocol without first discussing it with your healthcare professional, as combining this diet, alongside glucose lowering medications, can cause dangerously low blood glucose.