Frequently Asked Questions
Diabetes & Insulin Resistance
Blood Pressure, Cholesterol & Insulin
I feel the need to take some carbohydrates during prolonged exercise in order to perform at my best. Will this have a negative effect on my nutrition and my overall health?
You may be one of those athletes who need to take a little bit of carbohydrate both before and during prolonged exercise. Some find that if they increase their carbohydrate intake to 150-200 g the day before the races, and if they take some carbohydrates during races, they perform better.
So my advice is that you should just increase your carbohydrate a little bit the day before your races and take some carbohydrate during races – perhaps take 25 g of carbohydrate per hour after the first 20 km. That should be enough. After the race, you need to get back to your low carb eating.
Since I’ve started LCHF I’ve been lacking energy during my training and races. Am I doing something wrong, or is LCHF just not for me?
Note that it is important to remember to differentiate performance from health. Carbs may improve performance in some, but at the long term cost of ill-health as it happened to Sir Steven Redgrave who developed type 2 diabetes (T2DM) despite 20 years of world-class competition and winning 5 Olympic gold medals in consecutive Olympic Games.
The one group becomes very well adapted to fat burning and are able to burn so much fat during exercise that they do not need to ingest carbohydrate at all during exercise. Instead, if they feel the need to eat during exercise (which I don’t think is necessary unless the activity lasts more than about 4 hours), they simply eat the same foods during exercise that they would normally snack on during the day. This might be high fat protein foods like nuts, biltong (jerky or even better, pemmican), cheese, bacon (fried), milk, etc. In time someone will produce pemmican, which was the original food for endurance performance (and for soldiers fighting wars) right up to the Second World War when it was replaced (at least in the USA) by the sugary (Keys) Rations, which contained processed carbohydrates and little fat.
The other group finds that they are not able to perform as well on the low carb diet unless they add some carbohydrate before and during exercise. So they find that ingesting 100-200 g of carbs during the last 24 hours before the race and taking in some carbs during the race (up to about 25 g/hr) maximises their performance. This can come from a sports drink or a GU product or from high carb foods like bananas.
My advice is that it is much more convenient to eat only fat and protein during exercise and not to be dependent on a continuous supply of carbs (as is necessary in those who are carb-adapted/dependent) and so this is the outcome one should aim for. But if it is not possible, then go the limited carbs route. The key, however, is to experiment with the two different options and to decide what works best for you.
I have stopped losing weight on the LCHF diet, but haven’t reached my goal weight yet, what should I do?
I have reduced my calorie consumption by up to 40%, largely because I’ve lost my appetite on the high-fat moderate-protein LCHF diet and I only eat highly nutritious, energy-dense foods. But I also think that there is an element of conscious control in that I consciously aim to eat less now than I would have in the past. My advice is to eat a very big breakfast and learn not to eat lunch, then only snack in the afternoon and eat a light dinner. In other words, you don’t need to eat three meals a day and, in my view, you want to rather eat large meals infrequently. I think you’ll find that that will accelerate your weight loss.
Finally, some women find that if they cut dairy from their eating and drinking, they do better. Perhaps give that a go. Some women have found that intermittent fasting helps, either a meal a day, or a day a week. This is certainly something to explore on an individual basis and has been utilized by Dr Jason Fung quite successfully amongst his patients.
My blood cholesterol has gone up since I started LCHF, does this mean that I am at an increased risk of developing a heart attack, and do I need to take a cholesterol-lowering statin drug?
There are 2 models for how heart disease develops – the cholesterol theory and the insulin theory. The cholesterol theory holds that cholesterol in the blood rises when one eats a high fat diet and this clogs the arteries causing heart attack. The treatment is therefore simple – remove all fat from the diet.
According to this theory, the only factors in your blood which you need to worry about are either your total or your LDL-cholesterol concentrations – anything that makes either one go up is bad, and anything that causes either to go down is good. Statin drugs reduce both and are therefore good, as is a low fat diet. The only trouble is that even the most religiously followed low fat diet will drop the total cholesterol by a homeopathic amount (about 0,2 mmol/L), which would be too little to make any difference even if cholesterol was the true cause of arterial “clogging”.
The insulin theory holds the opposite – that it is the consistently elevated blood insulin levels, caused by carbohydrate in the diet, that produce the series of conditions we recognise as Metabolic Syndrome (MS), which in turn causes heart disease. Individuals with insulin resistance (IR) are at an especially high risk, and are likely to develop MS when following a high carbohydrate diet.
The cholesterol theory of heart disease has never been proven. The best evidence that the science behind this theory is “junk” can be found in Nina Teicholtz’s new book, The Big Fat Surprise. It seems that we have been seriously misled by bad scientists, industry, and politics to accept a theory for which there is no good evidence. Then there is an entire $40 million per year industry – the cholesterol lowering (statin) industry – that seeks to ensure that we continue to accept this unproven theory without question.
Partners & Affiliates
Before companies can affiliate with us, our manager follows an in-depth ratifying process for checking that companies comply with these criteria. A company
- Should not influence the direction or outcome of scientific research in an unethical manner (i.e. we would not partner with a large beverage and soft drink company, since it probably actively manipulates global nutritional research to emphasise exercise as the optimal solution against metabolic syndrome. We believe funding research into the effects of reducing and eliminating sugary drink consumption would prove more beneficial, particularly for the health of such beverage manufacturer’s insulin-resistant drinkers.);
- That is aligned with the objects and purposes of The Foundation or is committed to the achievement of such an alignment;
- That has, as one of its priorities, the improvement of the lives of the members of broader society and is committed to ethical business practices; and
If the company adheres to these principles, a “corporate character test” is done. This consists of an appropriate due diligence exercise and in the course of our manager’s interaction with the prospective associate or affiliate. Prof Noakes is its scientific author and this business is committed to ensuring that its services adhere to the Banting Diet.
‘The BantingDiet’ had gained colloquial currency and in many cases has been used to differentiate healthier offerings from their sugary rivals. However, a few opportunists have abused Prof Noakes’ name or ‘The Tim Noakes Diet’ in promoting red list foods whose consumption would completely undermine the efficacy of a low-carbohydrate lifestyle. In response, The Noakes Foundation registered both ‘The Tim Noakes Diet’ and variations of Professor Tim Noakes’ as trademarks. These registrations enable our legal team to tackle commercial opportunists who misrepresent the ethos informing a low-carbohydrate lifestyle.
Please notify us of potential trademark infringements by contacting us via The Noakes Foundation website or Facebook page. Our preference is to reach an amicable solution with infringes. However, where repeat offenses occur, we will seek recourse through our lawyers, Pike Law.
- You can sign your staff up or personally complete the training and be a part of the Banting Elite platform, donating anywhere from 5% to 100% of your profits to The Noakes Foundation.
- You can fund and run an in-house Eat Better South Africa programme with your staff. Click here to read about one of our successful in-house programmes.
- You can fund a community near you or your company to do the Eat Better South Africa programme.
- You can donate money from your CSI budget to The Noakes Foundation, which is a registered Public Benefit Organisation (PBO).
The Noakes Foundation Directors
- Prof Tim Noakes
- Travis Noakes
- Adam Pike
- Dr Neville Wellington
- John Falconer
- Candice Noakes
- Marilyn Noakes
Eat Better South Africa!
Every week the groups meet at a central place in the community to listen to a short educational presentation by a guest speaker, share their experiences, have their blood pressure, cholesterol and insulin levels tested and weight loss tracked.
The first intervention was implemented in the Ocean View community and since then the programme has reached other Cape Town communities including Delft, Villiersdorp, Observatory and Lavender Hill.
Visit our Eat Better South Africa! Facebook page to learn more.
Low-carbohydrate eating can be misperceived as a “rich man’s solution” pioneered by affluent white, male researchers. However, we believe that this lifestyle can be affordable for almost all South African citizens, and understanding its adoption should be driven by demographically-representative, local research teams.
South Africa presents an ideal site for living research that tests both propositions through securing research funding into what the outcomes of low-carbohydrate approaches are compared to the mainstream alternatives. To support thriving scientific research in South Africa, we aim to provide opportunities for scientists from previously disadvantaged communities to do research into under-served communities. This will enable us to better describe the opportunities and challenges that the adoption of low-carbohydrate eating presents for the broadest population.
If you can help us improve the diversity of our organisation through; requesting project funds for your research or becoming a funder or ambassador for The Noakes Foundation, please contact us.
Our Eat Better South Africa! programme takes the LCHF lifestyle to previously disadvantaged communities in South Africa.
Funding & Financial Reports
Electronic fund transfer donations to The Noakes Foundation can be deposited into the following bank account:
Bank: Standard Bank
Branch Name: Constantia Branch
Branch Number: 025309 (if overseas require an 8 digit number then use 02530917)
Branch Address: Shop 23a, Constantia Courtyard, Constantia Main Road, Constantia, Cape Town, Western Province, 7800
Account Number: 271624914
Account Name: The Noakes Foundation
The Noakes Foundation is registered as a Public Benefit Organization (PBO) in terms of section 30(3) of the Income Tax Act No 58 of 1962, therefore any contributions will have a tax benefit for businesses. A PBO is an organization that has the sole objective of providing one or more public benefit activities in a non profit manner as defined by the Minister. The public benefit activity that The Foundation provides is in the healthcare category.
PBO Number available on request
Prospective partners should contact us with their proposed project well in advance of when they require support. This kind of process can take up to a year to secure funding for your project.