LCHF is short for Low Carb High Fat and is an expression of eating – a diet that is low in carbohydrates and high on fat. Actually, you can say that you have turned the food pyramid upside down, saying goodbye to all grain products, starchy potatoes and then of course sugar.
I have also written a little guide on how to get started with LCHF. You can read it here: Beginner’s guide to LCHF and Keto
Also read my frequent beginner mistakes.
Start here: Beginner errors on LCHF
What do you eat on LCHF?
The principles are quite simple. Instead of a grain-based diet! On LCHF you eat:
- Lots of vegetables, preferably with a predominance of those that grow above ground.
- Meat, poultry, fish and eggs. Feel free to eat fatty cuts and eat the fat edge on the meat or the skin on the chicken. Feel free to choose meat from animals that have been on grass (organic or free-range) for the sake of better fat and animal welfare.
- Natural fats such as good organic butter (not a blend product), good olive oil, coconut oil.
- Fatty dairy products such as whipped cream, fatty cheeses, sour cream 38%, Greek yogurt 10%
- A bit of nuts and berries
- Drinks: Water, sparkling water, coffee, tea. If you are tired of water, see these delicious ideas: Ideas for your water
If you are not so strict, you also invite a bit of root vegetables and fruit inside. We do it… Read more here: What is STRICT LCHF?
When you eat this way, you find out how little you actually need the pasta under the meat sauce or the bread around the burger. And also read: Fruit and LCHF!
What you do not eat on LCHF:
- Cereal products such as bread, rice, pasta, oatmeal, breakfast products – not even gluten-free ones
- Sugar as in sweets, sodas, cake etc.
- Beer, white wine
- Poor quality fat, such as margarine, sunflower oil, soybean oil, corn oil, thistle oil, grape seed oil, etc.
- Additives, artificial sweeteners, light products
For more introduction to LCHF and delicious everyday recipes: Delicious LCHF recipes
Below you see a selection of the food you eat at LCHF. It’s actually quite simple!
Saturated Fat!! Is it not dangerous?
No, the last 5-10 years of research have shown that the connection that was thought to exist between saturated fat and cardiovascular disease rests on shaky ground. On the contrary, it has been shown that the risk of cardiovascular disease increases if the saturated fat is replaced with refined carbohydrates or with vegetable oils high in omega-6.
Here are a few interesting studies:
A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.
Current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.
Saturated fats are not associated with all cause mortality, CVD, CHD, ischemic stroke, or type 2 diabetes, but the evidence is heterogeneous with methodological limitations. Trans fats are associated with all cause mortality, total CHD, and CHD mortality, probably because of higher levels of intake of industrial trans fats than ruminant trans fats.
More reasons to eat fat on LCHF
When cutting off the major carbohydrate sources, it is important that you increase on something else energizing. And contrary to popular belief, this is not protein. No, it’s fat. Natural fat, of course. This means that the saturated fat from animals and coconut products is back again, just as it is also okay to eat eggs daily. So welcome to good, old-fashioned butter, fatty coconut milk, cream and fatty cheeses. The confrontation with the saturated fat and with the cholesterol myth is clearly the most controversial in LCHF.
When you eat few carbohydrates and more fat, the fat gets a different metabolic function in the body. The body, so to speak, changes fuel and begins to burn fat as energy instead of carbohydrates. So you popularly burn fat while lying on the couch and while you sleep at night, because fat is now your primary source of energy or your body’s primary fuel. Talking about eating healthy / unhealthy is a bit pointless, because it depends on what you eat the fat with. Eating a lot of fat while eating a lot of carbohydrates is still an unhealthy and fatty combination. But we just do not do that when we eat Low Carb High Fat.
The best thing about LCHF is…
That you are full and that you have stable blood sugar all day long. A diet high in fat provides long and stable satiety, and this is one of the first things people notice when they switch from a low-fat diet to LCHF. It is a relief for those of us who have lived with unstable blood sugar and who have had to eat every 2 or 3 hours to not go sugar cold. Being able to just eat three good meals in one day rather than snacking all day can feel like a relief. Other good side benefits are more energy, better sleep, fewer mood swings, etc. The list is long.
And what about the weight?
Many people initially seek out LCHF with the desire for weight loss, and very many experience that they can lose weight and at the same time eat their fill for the first time in their lives. Others experience that the weight just stabilizes, and that they thus avoid elevator weight up and down indefinitely.
Also read: Lose weight with LCHF
Customize the lifestyle for you and your life!
It can be really nice to adapt the lifestyle so that it suits you and your everyday life in the best possible way. We are all different and have vastly different needs. Be aware, however, that every time you make your own adjustments, you move away from the original tank with LCHF. For example, if you think that the idea of making LCHF + rye bread + lightsoda water appeals to you more, you can no longer be sure of achieving the positive side benefits you read about here, there and everywhere.
Do you want to know more?
If you have become curious to read more about LCHF, take a look at our: Delicious LCHF recipes
Are there more things you are in doubt about? So read more here:
Well how much can I eat?
what can I eat on LCHF?
LCHF – general questions
LCHF and weight loss
That’s why you do not lose weight with LCHF
LCHF – fat and cholesterol