LCHF explained is Low Carb High Fat. It is the short name of a lifestyle that exchange the carbohydrate intake with healthy fat. The fat replaces the carbs as your body’s energy. Minimise your intake of sugar, starch and additives. Avoid all ready-meals and processed food, all light- and reduced-fat-products and by that stabilise your blood sugar, and the level of insulin in your blood will drop.
I am comfortable with the 50 g carbohydrates per day, and I am not counting carbs. It all lies in my habits for preparing meals, and I am convinced you will find a balance after a while as well. There are numerous app’s for carb counting. I think it’a a personal matter if you count or not. It might be a help in a transition phase though.
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 grammes a day without problems. See information about the Strict LCHF.
SUGAR AND STARCH AS THE DEVILS
I often recommend the Swedish website dietdoctor.com. The LCHF diet is very 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
A recommended maximum intake of carbs on the long run and on a daily basis is less than 50 g, but you could try to keep it around 20 g per day in the beginning. How you get along without to much trouble depends on your awareness of the no-go’s in general; if you are seeking a weight loss, or if you just want to get the benefits of feeling better on the lower intake of carbs. Increase your fat intake from meat, fish, olive oil, coconut, nuts, real butter and foods in general containing natural fat.