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Old 20.01.2014, 17:47
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LCHF - low carb high fat lifestyle

It's called LCHF..and it's becoming viral. A short introduction, below text from http://www.dietdoctor.com/lchf

You can Google it, you'll find plenty of documented information. A documentary I've seen recently: FATHEAD --> YouTube it.

I am very interested in your opinions...could this become a revolution? Are the facts straight? It seems like a paradigm shift. Sweden is embracing it apparently.

I'm on this since few weeks and the results are impressive (at least working pretty well for me). I also do some gym twice a week and no issues so far. I will do some blood tests in a month to check the status.

"A LCHF diet means you eat less carbohydrates and a higher proportion of fat. Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight."

The Theory Behind LCHF

What are you designed to eat?

Humans evolved over millions of years as hunter-gatherers, without eating large amounts of carbohydrates. We ate the food available to us in nature by hunting, fishing and gathering all the edible foods we could find. These foods did not include pure starch in the form of bread, pasta, rice or potatoes. We have only eaten these starchy foods for 5 – 10 000 years, since the development of agriculture. Just a limited adaptation of our genes takes place in such a relatively short time.
With the Industrial Revolution, 100 – 200 years ago, we got factories that could manufacture large amounts of pure sugar and white flour. Rapidly digested pure carbohydrates. We’ve hardly had time to genetically adapt to these processed foods.
In the 80s, the fear of fat gripped the western world. Low-fat products popped up everywhere. But if you eat less fat you need to eat more carbohydrates to feel satiated. And it’s at this time in history that our disastrous epidemics of obesity and diabetes started. The most fat-phobic country in the world, the USA, was hit the hardest and is now the world’s most obese country.
Today, it’s clear that the fear of real food with natural fat contents has been a big mistake.
The problem with sugar and starch

All digestible carbohydrates are broken down into simple sugars in the intestines. The sugar is then absorbed into the blood, raising the blood glucose levels. This increases the production of the hormone insulin, our fat storing hormone.
Insulin is produced in the pancreas (pictured to the right). In large amounts insulin prevents fat burning and stores surplus nutrients in the fat cells. After some time (a few hours or less) this may result in a shortage of nutrients in the blood, creating feelings of hunger and cravings for something sweet. Usually at that point people eat again. This starts the process again: A vicious cycle leading to weight gain.
On the other hand, a low intake of carbs gives you a lower, more stable blood glucose, and lower amounts of insulin. This increases the release of fat from your fat stores and increases the fat burning. This usually leads to fat loss, especially around the belly in abdominally obese individuals.
Weight loss without hunger

A LCHF diet makes it easier for the body to use its fat reserves, as their release is no longer blocked by high insulin levels. This may be one reason why eating fat gives a longer feeling of satiety than carbohydrates. It’s been shown in a number of studies: When people eat all they want on a low carb diet caloric intake typically drops
So, no counting or food weighing is necessary. You can forget about the calories and trust your feelings of hunger and satiety. Most people don’t need to count or weigh their food any more than they need to count their breathing. If you don´t believe it, just try for a couple of weeks and see for yourself.
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Old 20.01.2014, 17:56
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Re: LCHF - low carb high fat lifestyle

As with any kind of extreme diet (by which I mean diets which exclude or over-include certain food groups) it will work for some people and not for others.

If you are prone to high cholesterol I imagine you would have to be super careful about which fats you eat, for example.

My boss followed a similar diet last year but she couldn't sustain it. She was tired all the time, her nails and hair were brittle and her breath was rank.

She lost about a stone but decided the price was too high and put it all back on again.

She is seeing a nutritionist now who has put her on a sensible balanced diet including all food groups and she's slowly losing the weight again. Her weightloss isn't as rapid as with her fad diet but apparently that's what you should aim for if you want to keep it off.
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Old 20.01.2014, 18:05
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Re: LCHF - low carb high fat lifestyle

I am perfectly healthy, I do gym twice a week since 2010 and my muscular mass is very well developed. No belly, no fat . I do a lot of heavy weight training.
I started doing this mainly because my body was asking for food every 2-3 hours. Then I realized I eat too much pasta, sweets, etc. which of course made me hungrier every time. Carbs are recommended for bodybuilding (especialy when bulking up) but now I just want to maintain w/o increasing my muscular mass further, or adding extra fat.

I'm just very interested in what's the General perception on LCHF and if you consider it sustainable and healthier.

One shouldn't drastically exclude carbs, fruits, etc, but eat with moderation (less than 50g/day).
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Old 20.01.2014, 18:13
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Re: LCHF - low carb high fat lifestyle

The key with any of these diets is that each person's body composition and metabolism is different. What works for one person might not work for another. With this method, it isn't eat whatever fat you want as much as you want. It's eating healthier fats, like nuts and avocados, and avoiding trans and saturated fats (as well as carbs). Remember how margarine was better/healthier than butter...until it wasn't?

Also, trying something for a few weeks doesn't mean it will work forever. You might lose a few pounds, but the body adapts after about each 5 pounds of weight loss, so you do in fact need fewer calories as your weight decreases. The body is a complex thing.
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Old 20.01.2014, 18:14
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Re: LCHF - low carb high fat lifestyle

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Then I realized I eat too much pasta, sweets, etc.
Take anyone who eats refined sugar with any regularity, remove that from their diet, and they will feel better and probably look better. 100% guaranteed.

As to the above diet- whatever. Going viral? That would be the biggest signal to me to ignore it. Next year something else will come along. As you know (as you say you are fit) there really aren't any magic secrets to healthy eating.
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Old 20.01.2014, 18:23
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Re: LCHF - low carb high fat lifestyle

I wouldn't call it a diet, it's just getting back to the basics (meat, vegs, etc.).

IMO, sugar/carb consumption is completely out of control and it should be more responsibly regulated (such as alcohol, tobacco, etc). But it's cheap, and tasty, and easy to mass produce, and could produce a certain addiction (see the insulin level and hunger).

It's something which popped in the last 30 years. There are of course a lot of theories about this phenomena and the change in our eating habbits in the last years.

But are we making the right choices? And if yes, based on what? the margarin example says it all. Or the vegetable oil..
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Old 20.01.2014, 18:34
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Re: LCHF - low carb high fat lifestyle

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I wouldn't call it a diet, it's just getting back to the basics (meat, vegs, etc.).
In nutrition, diet is the sum of food consumed by a person or other organism.
http://www.askoxford.com/concise_oed/diet_1?view=uk
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Old 20.01.2014, 18:35
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Re: LCHF - low carb high fat lifestyle

Another similar way of eating which has been researched for over 25 years is by Dr Perricone.

http://www.perriconemd.com/category/the+doctor/diets.do

Good fats - salmon,nuts, eggs & avocado.
Bad stuff- Processed carbs like white bread and cake.

Although I don't like to call it a diet when I am eating this way I feel energised, skin glows and if I have put on a kilo worth of Swiss chocolate it
goes. I also never feel hungry.

I eat out a lot and love food. I'm never restrictive and find LCHF agrees with me.
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Old 20.01.2014, 21:08
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Re: LCHF - low carb high fat lifestyle

This diet, or lifestyle, sounds very very similar to the Paleo lifestyle. My husband and I were paleo for quite some time, but since we have moved to Switzerland we have been consuming more pasta and bread :-) Paleo worked for us. We are slowly getting back to that style....just without the exclusions of food groups. We will limit our intake of pastas and other carbs and sugars.

I think that different things work for everyone. There isn't one solution for all. But, do I think this could "go viral"? Yes, I do. And I think that multiple variations already have. Sure there will be more also. People and "doctors" will always come up with the new big thing to make money from.

There have been sone absolutely absurd diets created in the US (and I'm sure in other places, but I can't speak for them) :-)
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Old 20.01.2014, 21:16
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Re: LCHF - low carb high fat lifestyle

Ive lost 30 kilos with Atkins which is pretty similar...gained 5 when started Weight Watchers for a change so I am back on Atkins
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Old 20.01.2014, 21:19
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Re: LCHF - low carb high fat lifestyle

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As with any kind of extreme diet (by which I mean diets which exclude or over-include certain food groups) it will work for some people and not for others.

If you are prone to high cholesterol I imagine you would have to be super careful about which fats you eat, for example.
THis is not true. The cholesterol that is bad for you is the one that your body produces. For cholesterol production you need enough carbohydrates.
Here a nice link: http://lowcarbdiets.about.com/od/faq...holesterol.htm
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Old 20.01.2014, 21:25
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Re: LCHF - low carb high fat lifestyle

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The most fat-phobic country in the world, the USA, was hit the hardest and is now the world’s most obese country.
You have to be joking. Maybe there is a fringe of well paid yuppy-type Americans who are fat phobic, but the average (i. e. obese or close to it) American did not get to be a mile wide by avoiding fat. They eat cheap food that is inevitably high in fat and refined carbohydrates because these are cheap and filling.

This diet may well go viral, but that doesn't mean that it makes nutritional sense. High fat is always going to be a mistake whatever it replaces.
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Old 20.01.2014, 21:55
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Re: LCHF - low carb high fat lifestyle

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High fat is always going to be a mistake whatever it replaces.
I admit that not all diets or nutritional plans will work for everyone but this statement is not true. I believe there have been multiple studies showing that it is sugar that is the culprit for the obesity epidemic.
Having said that, there is always the magic word: MODERATION
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Old 20.01.2014, 22:48
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Re: LCHF - low carb high fat lifestyle

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I admit that not all diets or nutritional plans will work for everyone but this statement is not true. I believe there have been multiple studies showing that it is sugar that is the culprit for the obesity epidemic.
Having said that, there is always the magic word: MODERATION
I think the danger with these "viral" diets where people are encouraged to consume large amounts of fat is that the fat they end up including in their diet is usually the wrong sort and involves a load of salt, too.

It's the age old problem of a little knowledge is a dangerous thing.
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Old 20.01.2014, 23:12
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Re: LCHF - low carb high fat lifestyle

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I admit that not all diets or nutritional plans will work for everyone but this statement is not true. I believe there have been multiple studies showing that it is sugar that is the culprit for the obesity epidemic.
Having said that, there is always the magic word: MODERATION
Absolutely 100% agreed. I just say that if these overconsumers of sugar/refined starch replace it with fat, they will increase their calory intake by 50% gram for gram and that is NOT going to make them thinner. Replacing sugar addiction by fat addiction is a road to nowhere, IMHO.
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Old 20.01.2014, 23:15
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Re: LCHF - low carb high fat lifestyle

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usually the wrong sort and involves a load of salt, too.
Interesting. Unless these are trans fats, right? The healthy approach is indicating to unsaturated and saturated fats. And btw, I think some years ago, the Fast food industry was forced to move from those "good" fats to mandatory trans fats used in their frying process (see KFC) - all this with the government regulations. I am wondering why Sweden would encourage higher consumption of fats..
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Old 20.01.2014, 23:29
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Re: LCHF - low carb high fat lifestyle

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Interesting. Unless these are trans fats, right? The healthy approach is indicating to unsaturated and saturated fats. And btw, I think some years ago, the Fast food industry was forced to move from those "good" fats to mandatory trans fats used in their frying process (see KFC) - all this with the government regulations. I am wondering why Sweden would encourage higher consumption of fats..
I wasn't making reference to any particular place or food outlet, just the tendency of people to read a diet on the internet, understand "eat lots of fat and I lose weight" then scarf down a load of processed meat and cheese because it's the cheaper option.
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Old 20.01.2014, 23:35
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Re: LCHF - low carb high fat lifestyle

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What are you designed to eat?

Humans evolved over millions of years as hunter-gatherers, without eating large amounts of carbohydrates. We ate the food available to us in nature by hunting, fishing and gathering all the edible foods we could find. These foods did not include pure starch in the form of bread, pasta, rice or potatoes. We have only eaten these starchy foods for 5 – 10 000 years, since the development of agriculture. Just a limited adaptation of our genes takes place in such a relatively short time.
IMO, this is pretty wrong. You are stating this so you can confidently, but incorrectly state that as man didn't eat carbs, he must have gorged on fat and meat.

1. There are still primitive tribes out there today without access to modern knowledge on some SE Asian islands and in South America. We could probably say that they are still eating today what they ate 10,000 years ago, I think you can agree.

2. Their diet is made up primarily of carbohydrates - tubers from the ground supplemented with a meager amount of meat from rates, monkeys and, depending on where they actually live, fish.
I'm simplifying this but what they did not eat is a diet mainly comprising of fat.

3. As we haven't evolved much for 10,000 years, you could probably agree that we can physically move in the same way now as we did then.

Man did not hunt like Tigers and Lions do. He's not fast enough.

What he probably did was, in groups, chase animals down over several hours or days until the animal was exhausted, and then go quickly in for the kill.

How fast can man run for ten seconds? How many men can run really fast?

How many thousands of people of all shapes and sizes can run relatively slowly for hours at a time (as in the London marathon) for example?
Almost all of us can run this way. That tells us something about how we have evolved.

To run for many hours, you need carbs * and not fat.

* I mean vegetables, bananas etc and not a box of crispy creme donuts.

P.S. Anyone mentioning the words Paleo and Brownies together is just sounding ridiculously stupid.
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Old 20.01.2014, 23:56
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Re: LCHF - low carb high fat lifestyle

My brother lost over 50kg with this a low carbohydrate diet.

I'm currently trying it but it is very very tough to cut out breads. But much better than salads all the time
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Old 21.01.2014, 10:42
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Re: LCHF - low carb high fat lifestyle

Any fad diet will work for a time as it means people pay attention to their calorie intake, which is the thing that determines weight loss/gain. I'm sure we could come up with a new one on this thread that will work.

Harder is to be sure what to eat on a long term basis to be healthy. It certainly seems there is a move towards reducing refined carbohydrates and worrying less about saturated fats which are highly nutritious and do not impact 'bad' cholesterol levels.
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