LCHF explained is Low Carb High Fat. It is the short name of a lifestyle low of carbohydrates and high in fat. You minimize your intake of sugar and starch and additives. This comprises avoidance of all ready-meals, all processed food, and all light- and reduced-fat-products. Your blood sugar will stabilise as well as the level of insulin will drop. It is a balance between the low carb level and the higher intake of fat. LCHF is about eating fat! Be aware the fat replaces the carbs as your body’s energy. Many people new to the LCHF Lifestyle find it awkward eating the right amount of fat.
Please find help in my Food Recommendations together with the recipes. If you in a need for weight loss or if you are diagnosed with diabetes 2, you can start on a low carbohydrate intake like maximum 20 grammes a day. See the Strict LCHF.
SUGAR AND STARCH AS THE DEVILS
I like the Swedish site www.dietdoctor.com, and I have great respect for their knowledge. You will find LCHF well explained on this website. Below is a technical explanation of what will change in your body living the LCHF lifestyle, 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)
MAXIMUM INTAKE OF CARBS
A recommended intake of carbs on a daily basis should be less than 50 g, but you could try to keep it around 20 g per day in the beginning. An orange contains 18 g carbs just to give an example. 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. Remember to increase your fat intake, as the fat replaces carbs as your main energy source. This is fat from meat, fish, olive oil, coconut, nuts, real butter and foods in general containing natural fat.
I am comfortable with the 50 g carbohydrates per day, and for now I am not counting. It all lies in my habits for preparing meals, and I am convinced you will find a balance yourself after a while. There are a numerous app’s for carb counting. I think it’a a personal matter how you would like it. Some counts some don’t.