LCHF stands for Low Carb High Fat. It literally means that we should eat less carbohydrates and more fat. It also means eating natural foods as much as we can, and avoiding processed food with artificial additives as well as light/diet products.
It means eating what our bodies are designed to eat, and by that allowing it to function as it should, both when it comes to weight control and health.
It is also about understanding the basics of what different foods does to your body when entering the system, and thus making it easier to understand what to avoid and not.
What you will read here will probably go against most things that you have learned and heard about health and diet in the past, depending on how old you are.
If you are over 60-70 now, the dietary advice we are giving here might actually be the same as you ate when you were young. However, if you are 50 and below, it is very likely that you have been as misinformed as the rest of us believing that fat is what makes us fat, that is also increases the risk of cardiovascular disease etc, and that pasta and bread is great for you, especially if it’s whole grain!
We would claim that this is all wrong! Whole grain breads and pasta are pretty much as bad as any other bread or pasta, fruit is something that should be avoided, and instead we should eat animal proteins and fats, together with vegetables that grow above ground.
First of all, carbohydrates in whatever shape of form they enter your mouth, will turn in to glucose (blood sugar) once it enters your stomach, it just takes different amounts of time for different types of carbs to be transformed. Either or, your blood sugar will rise. When your blood sugar rises, your pancreas will respond by producing and sending out insulin to bring it down to normal levels again. The higher your blood sugar is, the more insulin will be released. The insulin will make sure that glucose is transported into the cells where it can be utilised as energy. It will also make sure that the rest is stored as fat! The more insulin, the more fat storing will take place.
Most of us are walking around with a more or less constant high blood sugar, and are very much affected by this. We feel uneasy when it goes down, and want to eat something sweet to bring it back up. For someone who wants to lose weight, it will soon become a vicious circle, and you will end up eating more than you need.
Many, many of the diseases we have to day seem to be closely linked to a constant high blood sugar. A few examples are: Diabetes, obesity and overweight, unfavourable fats in the blood (cholesterol, triglycerides etc), high blood pressure, sugar addiction, eating disorders, fibromyalgia, migraines etc.
So, basically, we have all reasons in the world to avoid carbs.
When you cut the carb intake and increase you intake of natural fats, your body will (after a week or so of adapting) start using fat as fuel instead of glucose, like it previously did. This is the body’s and the brains preferred fuel, and you will soon notice a huge difference in how much better you feel.
You will also feel fuller from eating LCHF, since you will be consuming a lot more fat, and you will rarely eat more than your body needs. When you eat a diet rich in carbohydrates, the sugar will often trick you into eating more than you need, as your hunger/fullness hormones are being ‘tampered with’ by the sugar.
In addition, you will no longer have any cravings, as your blood sugar is finally stable. The food you eat with LCHF is also much more nutrient dense, which means that you will finally get all those nutrients and vitamins that your body really needs.
We don’t want to refer to LCHF as a diet that you do as a short term solution to lose weight. In fact, there are no short term solutions when it comes to health. LCHF is a lifestyle, and it is very likely that even if you start LCHF as a diet, you will end up with a new lifestyle!
The main differences between LCHF and other other diets, is that you don’t count or weigh food. Once your body is adapted to burning fat, you hormones will do all the work. Your body will tell you when you are hungry, and when you are full. You don’t have to eat a certain number of meals per day etc, you simply eat when you feel like eating. As long as you eat the right things, your body will do the rest of the job. However you will be provided some guidelines on this website if you think it’s difficult knowing how much to eat.
As opposed to some other diets, your body will not go into starvation mode, which is bad for many reasons, it will get all the nutrients it needs from food that is evolutionary right for us.
- Eat: meat, fish, eggs, vegetables growing above ground and natural fats (like butter, olive- and coconut oil).
- Avoid: sugar and starchy foods (like bread, pasta, rice and potatoes).
Eat when you’re hungry until you are satisfied. It’s that simple. You do not need to count calories or weigh your food. Note that you should completely avoid industrially produced low fat products.
Eat all you like
- Meat: All meats are good, as long as they are not processed. Beef, pork, game meat, chicken, duck. The fat on the meat is good as well as skin on the chicken. Try to choose organic or grass fed meat if you can.
- Fish and shellfish: All kinds. Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
- Eggs: The ultimate food! All kinds. Boiled, fried, omelettes. Preferably organic eggs if you can find them.
- Natural fat, fat sauces: Using butter and cream when you cook can make your food taste better and makes you more satisfied and full. Make creamy pepper sauce, or a herb butter. Coconut fat, olive oil and canola oil are also good options.
- Vegetables growing above ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage, brussel sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes and more.
- Dairy products: Always select the full fat options. Real butter, cream, sour cream, fat cheese. Greek yoghurt. Be careful with regular milk and skim milk as it contains a lot of milk sugar. Always avoid flavoured, sugary and low fat products.
- Nuts: Good to eat instead of candy in front of the television (preferably in moderation).
- Berries: Okay in moderation, if you are not a super strict /-sensitive. Good with cream.
- Sugar: The obvious one. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid artificial sweeteners as well.
- Starch: Bread, pasta, rice, potatoes, chips, potato crisps, porridge, muesli and so on. Wholemeal products are just less bad. If you are not very strict/sensitive to sugar you can allow moderate amount of root vegetables.
- Margarine: A big no-no! Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits at all, and tastes awful. Statistically linked to asthma, allergies and other inflammatory diseases.
- Beer: Liquid bread. Full of malt sugar, unfortunately.
- Fruit: Very sweet, plenty of fructose sugar, makes you more hungry. Eat once in a while, treat it as a natural form of candy.
- Wine: Preferably red wine. If white, go for the dry, less sweet wines.
- Chocolate: A piece of dark chocolate every now and then is ok. As a rule of thumb at least 70% cocoa.
LCHF – Low Carb High Fat.
The best, easiest and most natural way of optimizing your health and stabilizing your weight.