What on earth is a low-carbohydrate, high-fat diet? It is not a fad diet but it is a viable way to eat. Some refer to it as “low-carb.” Others think it’s better to call it LCHF. Low-carbohydrate, high-fat eating was my life for year one of my intermittent fasting journey. LCHF is not a MUST for everyone who follows intermittent fasting.
When we fast, levels of the hormone insulin decline.
When we deplete glycogen in the liver, fat is then converted to energy in the form of ketone bodies.
LCHF diet are “first-cousins” to intermittent fasters. They pair well together like Keto bread and butter, and peanut butter and jelly.
The diet doctor (www.dietdoctor.com) grouped levels of LCHF as follows:
- Liberal=50 to 100 carb grams daily.
- Moderate=20 to 50 carb grams daily.
- Ketogenic (Keto)=less than 20 carb grams daily. Keto diets focus on getting 5% of your calories from carbs, 20% from protein, and 75% from fats.
- Macronutrients (macros) refer to carbohydrates, protein, and fat. For more information on macros and LCHF, check out chapter 10 in
- A Timekeeper’s Guide To Weight Loss.
How can you decide if you need LCHF or not? Many of you will not. It is important to check with your healthcare provider who is acquainted with you and knows your history. Generally, LCHF can be a great choice for:
- Type 2 Diabetics (check with MD first).
- Those with a lot pf weight to lose (like me).
- Those who have been on many past diets where they counted calories or points and tanked their metabolisms.
- Those who crave sugary sweets.
LCHF tips: Not everyone needs to restrict carbs. Don’t dive into a 24 hour fast. Ease into the lifestyle and if you can achieve success eating liberal carbs, enjoy them. For tangible examples of foods containing higher and lower amounts of carbs, refer to chapter 10 in the book. Time for me to go and make my Keto 30-second mug bread for dinner……..