LCHF explained is Low Carb High Fat, a diet exchanging the carbohydrate intake with (healthy) fat. The fat becomes your body’s energy. Minimise the intake of sugar, starch and additives. Avoid ready-meals and processed food, and avoid reduced-fat-products as they all contain amounts of sugar and additives. You will stabilise your blood sugar, and the level of insulin in your blood drops. I’m comfortable with around 50 g carbs per day, and I’m not counting. It all lies in my habits for preparing meals. I’m convinced you will find a balance after a while as well. If you prefer figures there are numerous app’s for carb counting. It might be a help in a transition phase.
Please find help in my Food Recommendations. If you want a quicker weight loss or if you for instance are diagnosed with diabetes 2, you can start on a low carbohydrate intake like maximum 20 g a day. See information about the Strict LCHF.
SUGAR AND STARCH AS THE DEVILS
I recommend the Swedish website dietdoctor.com. The LCHF diet is well explained on this website. Below is a technical explanation of what will change in your body, and why it causes weight loss and wellbeing without any effort or hunger as many other diets;
“All digestible carbohydrates are broken down into simple sugars in the intestines. The sugar is then absorbed into the blood, raising the blood glucose levels. This increases the production of the hormone insulin, our fat storing hormone.
Insulin is produced in the pancreas. In large amounts it prevents fat burning and stores surplus nutrients in fat cells. After some time (a few hours or less) this may result in a perceived shortage of nutrients in the blood, creating feelings of hunger and cravings for something sweet. Usually at that point people eat again. This starts the process again: A vicious cycle leading to weight gain.
On the other hand, a low intake of carbs gives you a lower, more stable blood glucose, and lower amounts of insulin. This increases the release of fat from your fat stores and increases the fat burning. This usually leads to fat loss, especially around the belly in abdominally obese individuals.” (Source www.dietdoctor.com)
CARBS AND FATS
I recommend a max intake of carbs on a daily basis less than 50 g, but you try to keep it balanced around 20 g per day in the beginning. How you get along depends on your awareness of the no-go’s in general; stay away from processed food and any light products. Increase your fat intake from eggs (and yes, 2 eggs every day is super), meat, fish, bacon, fat cheese, olive oil, coconut, nuts, dark chocolate, real butter and foods in general containing natural fat, and please keep in mind that this is your new fuel. You mustn’t go low on fat as well, then your body will suffer. You can not compare protein and fat, so don’t increase your protein intake instead of fat intake, which must be around 70-80 % of your food. Probably what the carb intake was before you changed it. The fat burning process will burn not only the fat you eat but also the fat stored in your body.
There are certain oils and fats, you should avoid such as margarine and spreadable products, corn oil, sunflower oil, thyme oil, grape seed oil, soybean oil and generally all plant oils in light plastic bottles.