A Strict LCHF diet is preferable if you need a weight loss. My own lifestyle is more liberal, and a lot of my recipes therefore allows carbohydrates that exceed the 20 grammes a day and might reach the 50 grammes. If you and your spouse or family are following the LCHF lifestyle, one of you can easily have the Strict LCHF while the other doesn’t. Your basic meals can be composed as Strict LCHF but one of you might add sides og dips and so on, which are for the one of you, whose weight is normal. Starting the Strict LCHF, please expect two weeks for your body to adapt to the new fuel.
In the Strict LCHF the main thing is to bring your body into ketosis, in which state the body has an extremely high fat-burning rate. To achieve a state of ketosis the amount of insulin in the bloodstream must be low. The lower your insulin, the higher your ketone production. Obtaining a well-controlled and sufficiently large amount of ketones in the blood is a proof of your level of insulin to be low and at the same time, that you are enjoying the maximum effect of your low-carbohydrate diet. This is an optimal ketosis and your blood sugar will be stable in between your three meals a day. No snacks. Ensure your fat intake to be 75% of your meals and be aware that your protein intake will not be too large. Keep your protein intake moderate such as maximum a 100 grammes meat a day. A high intake of protein will lower the effect of your ketosis.
You could also say, that you are teaching your body to eat it’s own fat. At the same time, the ketone production often has the side effect as being appetite suppressant. Anyway, I still recommend a more liberal lifestyle, as diets generally are not my cup of tea, and because many people react to this as to any other diet; after a period they fall back and start eating the wrong thing and feel bad about it.
How does a Strict LCHF diet appear?
Well, if you decide to loose a lot of weight or if you have certain chronic disorders, I recommend that you contact your doctor before starting a diet respectively gather a lot of information about the diet. You should be well off.
On a Strict LCHF you ought to measure your level of ketone, which you easily can do at home. Blood ketones are best measured in the morning before you have your breakfast. The way to measure this is one needle prick typically at your finger tip, and in a few seconds you can see your blood ketone level. This is how to interpret the result (source www.dietdoctor.com)
- Below 0.5 mmol/L is not considered as ketosis. You are unfortunately far away from maximum fat-burning
- Between 0.5-1.5 mmol/L is light nutritional ketosis. You might get a good effect on your weight though not optimal
- Around 1.5 – 3 mmol/L is the optimal ketosis recommended for maximum weight loss
- Values above 3 mmol/L are not interesting as you will achieve the best results at the 1.5-3 level
Basic rule no 1: Do not have more than 20 grammes of carbohydrates a day.
Have an omelet of two eggs, butter and fat cheese either fried with the eggs or on the side. Have a coco-butter coffee and a little vegetables.
A big portion of salad with a piece of meat or fish, which likely could be leftovers. The most important thing here will be the fat. Have a good mayonnaise or olive oil with you salad or put coconut oil in you coffee. Do not feel embarrassed about the amount of fat. This is your new fuel!
Meat or fish with vegetables on the side. Again, the most important thing here is – except from the lack of carbs – the amount of fat, so have a lot of oil, butter, sauce or dips made of healthy fat.
If you however should feel hungry during the day, have a piece of fat cheese or the coco-butter coffee. For further information, please find detailed examples of dishes in my list of recipes.