WHAT LOW CARBOHYDRATE, HEALTHY FAT EATING ALL ABOUT?
ABOUT CARBOHYDRATES, FAT & PROTEIN
Carbohydrates = carbs = sugars
Carbohydrates are different forms of sugar that when eaten are broken down into glucose for energy.
Many processed foods & drinks are forms of highly packaged carbohydrates.
When carbohydrates are broken down to glucose insulin is produced which enables the body to use this glucose for energy.
At the same time, the liver goes on 'pumping-out' glucose, no matter how much is ingested. More sugar in the blood needs more insulin which may eventually become less effective (insulin resistance).
Bad carbohydrates - bread, pasta, beans, potatoes, rice & cereals.
Fat is essential for vital organ function. Fats are not broken down to glucose & so don’t affect insulin levels. Fat has had a reputation for making us fat – but this is not true. It is fat PLUS carbohydrates/’low-fat’ products that make us fat/unhealthy.
Good fats - olive oil, coconut oil, nuts, seeds, avocado, olives, butter, cream, full cream milk, yoghurt & cheese, fatty meats, fatty fish.
Bad fats - highly processed - vegetable oils & margarines.
Proteins are made up of amino acids which are needed for structure & regulation of the body’s tissues & organs. When eaten alone, protein does not increase blood sugar levels.
Good proteins - Red meat, fish, chicken, nuts, seeds & eggs.
ABOUT LOW CARBOHYDRATE HEALTH FAT EATING
The low-fat diet as a means to reduce heart disease in the 'developed’ world over the last few decades has not worked. Indigenous cultures have had massive increases in those diseases since exposure to ‘modern foods’, high in carbohydrate. There has been no real reduction in death from, or reduced incidence of heart attacks & strokes. Instead it has created an obesity epidemic with its complications of high blood pressure, pre-diabetes, diabetes & metabolic syndrome (obesity, high blood pressure & insulin resistance).
Now is the time to change & the way forward is Low Carbohydrate Healthy Fat (LCHF) Eating:
LCHF involves minimal carbohydrate intake with a higher proportion of natural fat & protein.
Minimal carbohydrate is needed for life & energy as the body can use fat.
When you avoid sugar, blood sugar stabilises & levels of fat-storing insulin drop. This increases fat use from stored body fat & ingested fat.
Protein & fat keep you feeling full for longer than carbohydrate
1) Effective & sustained weight loss without calorie counting
2) Correction of diabetes
3) Correction of metabolic syndrome
4) Improved cholesterol profile
5) Improved energy & Decreased hunger.
Eat when hungry & stop when satisfied - Too much protein is not recommended - Feel free to eat fat on meat & chicken skin - Eat clean, fresh food, not processed/pre-packaged foods. - Drink water throughout the day when you are thirsty.
Read labels & know exactly what you are eating. ‘Low-fat & Fat-free’ foods often contain sugar.
Butter & cream can make food taste better & you feel more satisfied. Cook with butter, lard & drizzle olive oil over salads. Cream in coffee is okay. Raw nuts, avocado provide plenty of fat. Eat fattier cuts of meat & seafood. Chia seeds are rich in fat & a good cereal substitute.
Work on a portion of cooked protein about the size of the palm of your hand. Eat dairy products like cheese & cream for added protein. Including nuts, seeds & vegetables in meals.
Aim to eat 25-50 g carbs per day. One banana = 25g. Be careful with fruit - high in sugar. Berries are lowest in sugar. Get carbs from vegetables at every meal.
Dairy products may stall weight loss. Always select full-fat options - real butter, cream (40% fat), sour cream & cheeses. Regular milk, reduced fat & skim milk contain a lot of milk sugar.
Okay, provided they don’t contain sugars, additives, preservatives or processed (seed) oils.