There is a lot of controversy around low-carb high-fat eating in general. We have been brought up to believe that fat is the enemy and this type of eating tells you to eat lots of fat. We have also been brought up to believe that we need carbohydrates for energy in the body.
Both of these can beliefs can be true. Fats can be bad for us and lead us to have many health complications including atherosclerosis and many heart diseases. It is not ALL fat that is bad for us some fats can provide our body with energy and fullness that we need. The fats that our body loves and needs are monounsaturated fats and include foods such as olive oil, coconut oil, avocado, nuts, seeds and whole milk dairy products.
It is these types of fats, rather than trans or saturated fats found in processed foods, that are promoted in a low-carb high-fat diet. It is recommended that you include 2-3 different types of fats in your meal but this depends on how satisfactory your meal is. For example, if you find you are still hungry in an hour, you can add more fat to help with the satiety.
Ways to add fat into your meals can be:
- Adding ¼ of an avocado to your salad or omelettes
- Cook in olive oil, coconut oil or butter
- Make your own vinaigrette with olive oil, garlic and lemon juice for salads
- Add feta to dinner and salads
We need carbohydrates to send glucose to our brain, however, our society is eating too large amounts of carbohydrates in our diets and it is causing us to have multiple health complications also including type 2 diabetes and obesity.
Low carb eating doesn’t mean you have to cut out carbohydrates completely or go into ketosis by eating very minimal carbohydrates. Eating under 100 grams of carbohydrates a day will immensely increase your health and allow you to burn fat. We try to stick to 50-60 grams of carbs a day, however, it is completely up to the individual and how you feel on the day whether you need more or less.
An LCHF diet also doesn’t mean you don’t have to eat kumara or grains. It is about choosing complex carbohydrates in our diet and eating these in a minimal amount. Choosing to eat kumara with your dinner rather than including bread (carbs) with breakfast, rice (carbs) with lunch and then ending your day with further carbs at dinner.
Don’t forget to include moderate amounts of protein in your meals, minimal carbohydrates and high fat. Eat loads of greens and plant-based foods. You may feel a bit sluggish at first while your body switches over to burning fat for energy so take it slowly.
Check out our recipe section for some great low carb ideas or purchase the What The Fat! Book by Dr Caryn Zinn which features a how-to section and recipes.
Please comment with any other questions you may have about LCHF or email us at firstname.lastname@example.org