What is a lchf diet?
Lchf stands for low carb high fat (or low carb healthy fat, I prefer this one). This diet typically consists of 75% calories from fat, 20% calories from protein, and 5% calories from carbohydrates. These percentages can vary, depending on the individuals body and how active they are. The goal of these macro-nutrient ratios are to drive down the levels of the glucose in the body, and induce a state of ketosis. Ketosis is a state of metabolism when the body's cells primary source of fuel are ketones, or known by its chemical name, beta hydroxybutyrate (C4H8O3). Ketones are produced in the the liver from dietary or stored body fat.
Living in a state of ketosis has been scientifically proven to have it's benefits. But this can be a controversial topic, especially for many modern health professionals. These benefits, and my personal take on the debate, will be discussed in future blogs.
Typically to maintain a lchf diet, you need to avoid foods that raises blood sugar/glucose shortly after being ingested. Bread, pasta, cake, starchy vegetables, grains, ANYTHING made with refined sugar and more. This part of the diet can be the most difficult for people to maintain. We live in a world run on glucose. Most people live their lives on a roller coaster of high to low blood sugar throughout the day, and don't even know it. The reasons for this new phenomenon, for modern humans anyway, are something I plan to analyze in future blogs.
The foods you need to eat on a lchf diet are high in calories from fat. Avocados, eggs(with yolk), flax products, nuts, seeds, fatty cuts of meat (red, poultry, fish etc.), butter, oils (coconut, olive, avocado ect.), cheese, coconut, just to name a few. But there are healthy variations on all of the food options you have. Like any lifestyle change, there are healthy and unhealthy ways you can do it. So you can't just eat hot dogs and cheese and expect to be healthy. This take on the diet is one that have given it a bad reputation to some of the public, and also causes a great deal of annoyance for me. Just being in a state of ketosis does not mean you're doing it correctly! This is another topic I plan to explore in future writings.
Lchf is NOT for everyone. It takes practice, determination, and knowledge. But when done correctly, it can prove to be beneficial. I hope this blog can help people get started on a healthy lchf lifestyle, and add to the discussion of the way we think about food.