LCHF / The Scandinavian Diet

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    • LCHF / The Scandinavian Diet

      LCHF stands for Low Carb High Fat. One difference between for example Bodytrim and LCHF is that when eating LCHF your protein intake stays approximately the same as before. When you cut the carbs, you increase the fat intake instead. LCHF is quite similar to Atkins - before Atkins started to become afraid of fat, plus selling a lot of low carb products that are anything but low carb... The focus on LCHF is REAL foods: Whole foods, organic where possible. The main principle is that you limit your intake of sugar and starches.

      Lowering your sugar and starch intake leads to lowering your blood sugar. That in turn leads to decreasing the amount of insulin the body secrets. Insulin, as we know is the body's fat storing hormone. When the insulin level is constantly low, the body can't store fat as easily as before, and starts burning fat instead.

      BUT why should you increase the fat and not the protein content of the diet? The simple reason is that increasing fat in your diet is more efficient for weight loss and for controlling hunger: Eating food with natural fat simply leads to you feeling fuller for longer and actually decreasing your food intake (when not eating fats with carbs, that is...). As recent scientific studies are starting to prove, fat isn't bad for our health. A reason for not increasing your protein intake much when you restrict carbs is that excess protein in our diets is converted to glucose. And what happens then? Exactly, insulin secretion, fat storage and weight gain!

      Calorie restriction is not part of LCHF, nor is eating a certain amount of meals. If you're not hungry in the morning - don't eat. Eat only when you are hungry, there's no stress about eating every 3rd hour. Some people find that they have to eat only 2-3 times per day, and the need for snacking stops. But why does this happen? When we decrease our intake of carbohydrates and increase natural fat, the body automatically controls it's appetite. Try it, you'll see!

      Another thing that separates LCHF from for example BT, is that there are no "cheat meals". Eating large amounts of carbs one day, to then go cold turkey next day only leads to unstable blood sugar levels, which leaves us more prone to falling off the wagon. Therefore I have rarely come across yoyo-dieting when people eat LCHF. That being said, when the weight is stabilized there are lots of yummy recipes for cookies, cakes etc using natural sweeteners that you can enjoy in moderation. Stay away from these low carb treats in a weight loss face, though.

      A third thing about LCHF is that all the info about it is free! There are no expensive "LCHF" products out there - just real foods that you find in a supermarket or a health food store.

      The following is cut and paste from the wonderful resource dietdoctor.com, by MD Andreas Eenfeldt, who is a Swedish specialist in family medicine:


      Eat all you like

      Meat: Any type. Beef, pork, game meat, chicken. The fat on the meat is good as well as skin on the chicken. Try to choose organic or grass fed meat if you can.
      Fish and shellfish: All kinds. Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
      Eggs: All kinds. Boiled, fried, omelettes. Preferably organic eggs.
      Natural fat, fat sauces: Using butter and cream when you cook can make your food taste better and make you more satiated. Béarnaise, Hollandaise, read on the packages or make it yourself. Coconut fat, olive oil and canola oil are also good options.
      Vegetables growing above ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage, Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes and more.
      Dairy products: Always select high fat options. Real butter, cream (40% fat), sour cream, fat cheese. Turkish yogurt. Be careful with regular milk and skim milk as it contains a lot of milk sugar. Avoid flavored, sugary and low fat products.
      Nuts: Good to eat instead of candy in front of the television (preferably in moderation).
      Berries: Okay in moderation, if you are not a super strict /-sensitive. Good with whipped cream.

      Avoid if you can
      Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
      Starch: Bread, pasta, rice, potatoes, french fries, potato chips, porridge, muesli and so on. »Wholemeal products” are just less bad. Moderate amounts of root vegetables may be OK if you’re not too strict with the carbohydrates.
      Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
      Beer: Liquid bread. Full of malt sugar, unfortunately.
      Fruit: Very sweet, plenty of sugar. Eat once in a while, treat it as a natural form of candy.


      Once in a while

      You decide when the time is right. Your weight loss may slow down a bit

      Alcohol: Dry wine (regular red wine or dry white), whisky, brandy, vodka, drinks without sugar.
      Dark chocolate: Above 70 % cocoa, preferably just a little.

      Drink most days
      Water
      Coffee: Try it with full fat cream
      Tea

      Breakfast suggestions

      Eggs and bacon
      Omelet
      Leftovers from last night’s dinner
      Coffee with cream
      A can of mackerel and boiled eggs
      Boiled egg with mayonnaise or butter
      Avocado, salmon and crème fraiche
      Sandwich on Oopsie-bread
      A piece of very thin hard bread with plenty of butter, cheese, ham etc.
      Cheese with butter on it
      Boiled eggs mashed with butter, chopped chives, salt and pepper
      A piece of brie cheese and some ham or salami
      High-fat yoghurt with nuts and seeds (and maybe berries)

      Lunch and dinner

      Meat, fish or chicken dishes with vegetables and rich sauce. There are many alternatives to potatoes, such as mashed cauliflower.
      Stews, soups or casseroles with allowed foods.
      You can cook most recipes in cookbooks if you avoid carbohydrate-rich ingredients. It’s often a good idea to add some fat (e.g. butter, cream).
      Drink water with your meal or once in a while a glass of wine.


      Snacks

      When you eat a low-carbohydrate diet with more fat and a bit more protein you will probably not need to eat as often. Don’t be surprised if you no longer need to snack. Many do well on two or three meals a day. If you need a snack:

      Rolled up cheese or ham with a vegetable (some even spread butter on cheese)
      Olives
      Nuts
      A piece of cheese
      A boiled egg from the refrigerator
      Some canned mackerel in tomato sauce
      Olives and nuts can replace potato chips in front of TV. If you always get hungry between meals you probably do not eat enough fat. Don’t be afraid of fat. Eat more fat until you are satisfied.

      Dining out or with friends

      Eating in restaurants is usually not a big problem. You can ask them to switch potatoes/fries for a salad. Ask for some extra butter with meat dishes if you need more food.
      Kebab can be decent fast food (preferably avoid the bread). In hamburger chains the hamburgers are usually the least bad option – naturally avoid any soft drinks and fries. Drink water. Pizza toppings are usually OK, the stricter you are the less of the pizza crust you can eat.
      If you eat strictly everyday it is less of a problem to make a few exceptions when you are invited out. If you are not sure what will be served you can eat some food at home before you leave.
      Some nuts or cheese is popular as “emergency food” when there are no good options to be found.

      Shopping List for Beginners

      Butter
      Heavy cream (40%)
      Sour cream (34%)
      Eggs
      Bacon
      Meat (minced, steak, stew pieces, steaks, fillets, etc.)
      Fish (preferably fat fish like salmon or mackerel)
      Cheese (preferably high fat)
      Turkish yoghurt (10% fat)
      Cabbage (cabbage, cauliflower, Brussels sprouts, etc.)
      Other vegetables growing above ground
      Frozen vegetables (broccoli, wok vegetables, etc.)
      Avocado
      Olives
      Olive oil
      Nuts


      Clean pantry

      Want to maximize your chances of success? Especially if you have difficult cravings / sugar addiction it is smart to throw out (or give away) sugary and starchy foods, light products and stuff like that:

      Candy
      Potato chips
      Soft drinks and juices
      Margarine
      Sugar in all forms
      Wheat flour
      Pasta
      Rice
      Potatoes
      Everything that says “low fat” or “no fat”
      Ice cream
      Cookies


      For more excellent, and of course free, LCHF information, have a look at dietdoctor.com/lchf - and of course all his other blog posts.

      Just to clarify, dr Eenfeldt doesn't mind me cutting and pasting all the info into this forum. He's all about spreading the information about how to eat for best health, and states on his webpage that "You may also use anything you find on this page in whatever way you like"
    • Re: LCHF / The Scandinavian Diet

      Thanks for this great write up and thanks for posting all those awesome recipes on your blog. I came to this site looking for a low carb eating plan that was healthy and that I could sustain indefinitely and eventually decided that this way of eating makes absolute sense to me. After reading the diet doctor site I found out about Jonas Colting and downloaded some podcast interviews with him and that pretty much sold it for me especially since my main concern with low carb was my energy levels during sport as I do a lot of cycling and play football (soccer).

      Cheers
    • Re: LCHF / The Scandinavian Diet

      robbiejuve wrote:

      Thanks for this great write up and thanks for posting all those awesome recipes on your blog. I came to this site looking for a low carb eating plan that was healthy and that I could sustain indefinitely and eventually decided that this way of eating makes absolute sense to me. After reading the diet doctor site I found out about Jonas Colting and downloaded some podcast interviews with him and that pretty much sold it for me especially since my main concern with low carb was my energy levels during sport as I do a lot of cycling and play football (soccer).

      Cheers


      Thank you Robbie :)
      Yes, LCHF is definitely healthy and sustainable for life! There are several Swedish top athletes that are doing LCHF and winning medals (Bjørn Ferry is another name to check out)
      Happy to help, and good luck with the new lifestyle :)
    • Re: LCHF / The Scandinavian Diet

      initforlove5 wrote:

      thank you

      seems like a good diet for me after I subtract the things I have a bad reaction to

      cheers :D


      Yes, I was actually thinking that LCHF might be good for you when you wrote about all your bad reactions.
      Good luck, and don't hesitate to ask if you have any questions :)
    • Re: LCHF / The Scandinavian Diet

      Some additional information:

      How many grams of carbohydrates should you eat each day?

      The less carbohydrates you eat, the better is the effect on your weight and on lowering blood sugar. When I was losing weight, I stayed around 20 grams per day, mostly from veggies and a bit of nuts. When I had lost all the weight, I added some carbs from berries and Greek yoghurt, plus milk in the odd latte, some dark chocolate and low carb baked treats with almond-and coconut flour. Now I don't count carbs, but think I eat around 50 grams per day.

      Are there any side-effects of LCHF:

      The first week of LCHF was terrible! I went from being a sugar-addict to going cold turkey on the carbs! I had headaches, I was constantly dizzy and I kept
      forgetting what I was saying mid-sentence. Then the second week something funny happened: I was concentrating better at work than I ever had before, I didn't need my 3-hourly snacks of dried fruits (to keep my blood sugar from nose-diving) and all my cravings were gone! If you manage to get through the initial discomforts of weaning your body from running on carbs to learning how to burn fat - it is so worth it!

      The initial discomfort can be minimized by temporarily increasing your fluid intake and having some more salt, for example some broth every few hours (temporarily...)

      Another option can be to wean yourself off carbs more slowly. But a positive by going cold turkey is that you get an extra boost on your weight loss already in the first few days when the body gets rid of all the water retention caused by eating carbs. Even though it's just water, it can help on the motivation to see some initial, quick weightloss

      Can diabetics follow a LCHF lifestyle?

      Yes, absolutely! In fact, LCHF is perfect for diabetics! BUT are you taking medicines (tablets or insulin) you MUST have supervision from you GP.

      Type 1 diabetics will need to adjust their insulin doses, or they will risk serious hypoglycemia. But most (all?) type 1 diabetics I've heard of end up needing lower doses of insulin, which again helps them with weightloss (insulin is a fat-storing hormone)

      Type 2 diabetics on insulin will also need their doses adjusted - or else they as well they risk serious hypoglycemia. Same for type 2 diabetics taking tablets!

      Type-2-diabetics controlled by diet alone don't run any risk of hypoglycemia from going LCHF. But check your glucose a bit more often just to get an idea on how it changes from before - as your blood sugar may drop from the high range into the normal range, you may actually experience some mild hypoglycemia symptoms, as the body adjusts.

      The post was edited 1 time, last by arcticgirl ().

    • Re: LCHF / The Scandinavian Diet

      Hi Arcticgirl,

      I am just wondering, is there a limit to how much fat you can eat?

      I have been LC and Low Fat for a while and was quite successful, but have not lost any weight in a while and I am wondering if this would be any good for me. I worry that I may consume too much fat and this will undo all the weight I have already lost..

      Is there a lot of excercise involved with this diet?

      Thanks,

      Chook
    • Re: LCHF / The Scandinavian Diet

      Chookenberry:
      Yes there is a limit, kind of... Fat is the most energy-dense nutrient. Eating bucket-loads of bacon and swallowing it down with pints of cream with each meal will naturally lead to weight gain... The old ''calore in minus calorie out'' is still true. But the reason LCHF works is that having sufficient amounts of fat in your diet leads to you feeling satisfied with less and therefore naturally controlling your ''calories in'' - without even realizing you are doing so.
      Some suggestions on how to add more fat in your diet:
      - Have a chicken-salad for lunch, with lots of feta cheese, some pine-nuts and for example a dressing like aioli (watch the sugar content in dressings though, especieally in the low fat versions!!!)
      - Greek yoghurt with berries for brekkie
      - Meat, veggies and a good full-fat sauce for dinner
      - Some boiled eggs with melted butter and avocado on the side for brekkie

      When it comes to exercise I believe that exercise is absolutely vital for our health! But exercise is not necessary for weight loss per se(Read ''Why we get fat and what to do about it by Gary Taubes for an explanation), and excessive exercise is not what makes LCHF effective.

      If you are worried, you could try and count calories in the beginning - that might give you some ease of mind if you know that you're not consuming 10000 calories per day...
    • Re: LCHF / The Scandinavian Diet

      Thanks for the additional info Arcticgirl very much appreciated!

      I do excercise and I also believe it is important, but as I know very little about LCHF, I just wanted to make sure that you have to go to the gym everynight for 2 hours in order to lose the weight - but you have answered my questions - so Thankyou.

      I am very keen to try this lifestyle, so I will give it a go and see how I go!

      :)
    • Re: LCHF / The Scandinavian Diet

      No diet should ever require someone to go to the gym for 2 hours every day to lose weight. That's just over kill and will likely lead to burn out and injuries.
      Low Carb in a Nutshell ~ Carb Counts ~ Research ~ Measurements/Conversions ~ Glossary


      Let me know if you think of anything else handy from the site to put here.
    • Re: LCHF / The Scandinavian Diet

      chookenberry wrote:

      Thanks for the additional info Arcticgirl very much appreciated!

      I do excercise and I also believe it is important, but as I know very little about LCHF, I just wanted to make sure that you have to go to the gym everynight for 2 hours in order to lose the weight - but you have answered my questions - so Thankyou.

      I am very keen to try this lifestyle, so I will give it a go and see how I go!

      :)


      No worries, thanks for asking :) (And I assume there was just a little typo there and that you meant to make sure that you don't have to go to the gym 2 hours per day in order to lose weight :) ) Good luck to you, hope you will like it!
    • Re: LCHF / The Scandinavian Diet

      Thanks for your posting,I am new to this forum and was interested in what you wrote.I am on day 5 of the dukan diet and missing my veggies.I did a few years ago try the carbohydrate addict diet successfully but went back to carbs.Can I ask what to use as fats as I would like to try LCHf diet as I have an allergy to one of the milk proteins and when I eat a higher fat meal I get bloating.I also have higher cholsterol and am wary about too many eggs
      I find this site so helpful,thank you and thanks Sherrie
    • Re: LCHF / The Scandinavian Diet

      Algenon wrote:

      Thanks for your posting,I am new to this forum and was interested in what you wrote.I am on day 5 of the dukan diet and missing my veggies.I did a few years ago try the carbohydrate addict diet successfully but went back to carbs.Can I ask what to use as fats as I would like to try LCHf diet as I have an allergy to one of the milk proteins and when I eat a higher fat meal I get bloating.I also have higher cholsterol and am wary about too many eggs
      I find this site so helpful,thank you and thanks Sherrie


      How about getting your fats from nuts, seeds, avocado, salmon, coconut oil. What are your cholesterol values (Total cholesterol, HDL, LDL and triglycerides), and are you on cholesterol lowering meds? LCHF may increase your total cholesterol. But as it tends to increase the HDL, it often leads to a better Total cholesterol: HDL ratio, which is supposedly a better marker for risk than total cholesterol alone. Hmmmm, from what you describe about bloating you might be better off with something like Dukan, with some good fats added. Any opinions, Sherrie?
    • Re: LCHF / The Scandinavian Diet

      High cholesterol (LDL) is commonly a sign of hormonal problems particularly thyroid, I would get my thyroid checked, if you consume SOY I would DEFINITELY get thyroid checked as soy is very bad for thyroid. Weight loss will often initially cause your body to make more cholesterol to process hormones released from fat cells as you lose weight. Don't omit fat as fat is important to signal your gallbladder to empty, gall stones are common during high hormonal demands such as pregnancy, fast weight loss etc and also low fat diets and fasting due to lack of signal to gallbladder to empty itself.

      Maybe you need to try taking enzymes to digest fat and perhaps some milk thistle to support liver as liver health is important for producing enzymes? if you clarify butter you will remove dairy proteins. Coconut oil is mostly MCT so its pretty much burned on the go like glucose and thus bypasses the need to be converted so much easier to digest.

      Is there particular fats that cause bloating?

      Also do you tolerate A2 dairy?
      Low Carb in a Nutshell ~ Carb Counts ~ Research ~ Measurements/Conversions ~ Glossary


      Let me know if you think of anything else handy from the site to put here.

      The post was edited 1 time, last by Sherrie: clarify ().

    • Re: LCHF / The Scandinavian Diet

      Hi
      Thanks for the replies.
      My total cholesterol is 5.5 at the higher end of normal range,my LDL is about 1.5 and my HdL is low.thyroid function is normal.had this check two months ago.
      When I have had bloating I am thinking it was after eating homemade biscuit could be a combination of wheat(I am not coeliac) But my dietician thinks its the small chain sugars in the wheat products,also had bloating if I eat to many nuts.I have on the dukan diet in the last few day have consumed more soy than I would of in the last month as there is only so much meat you can eat.maybe next weekend I could up the fat without the wheat and see what happens then if it goes pear shaped I have Sunday to recover.A2 milk still has the milk proteins really reluctant to vomit it all up
      Thanks for the help:)
    • Re: LCHF / The Scandinavian Diet

      I asked because there's 2 common types of beta caseins A1 and A2. A1 protein is what is in typical dairy which comes from A1 type cows which have been bred to produce larger volumes of milk. These have not been in humans diets for as long as A2 cows and thus are not tolerated as well.
      Low Carb in a Nutshell ~ Carb Counts ~ Research ~ Measurements/Conversions ~ Glossary


      Let me know if you think of anything else handy from the site to put here.
    • Re: LCHF / The Scandinavian Diet

      This is the new direction I'm taking this week. I want to get back to ketosis fast, and I've read that really high fat, moderate protien is the way to do it. Plus it will help with my bsl's.

      I need to stop thinking about food!
      Kath

      Current weight 4/17 84.9 kg
      Goal weight 65 kg

      Other goals: Reversal of my diabetes