LCHF – Low-carb, high-fat, moderate protein

Proponents claim that diabetes can be reversed and blood glucose will be normal as long as the patient maintains a low-carb high-fat lifestyle.

Approach Low-carb, High-fat (Ketogenic)
Major Proponents Eric Westman, Richard Bernstein, Jimmy Moore, Jason Fung, Ron Rosedale; earlier proponent Dr. Robert Atkins
Lifestyle Required LCHF may be carnivore, “clean-meat” non-vegetarian, pescetarian, lacto-ovo vegetarian, or vegan
Description The diet is high in fat, supplies adequate protein, and is low in carbohydrates. A true low-carb, ketogenic diet is one in which the percentage of calories from carbohydrates is closer to 5-10%, protein is 15-20%, and fat is 70-80% of total calories.
Rationale The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fuelling brain function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source.
Calories Calories determined from macronutrient percentages
Macronutrient Percentages 75% fat, 10% carbs, 15% protein
Carbohydrates 20-30 grams per day
<5 grams per serving
Fats Allowed: Saturated fats for cooking (cream, butter, ghee, lard, tallow, eggs, coconut oil or palm oil (use organic from sustainable agriculture), medium-chain triglycerides (MCTs), monounsaturated fatty acids (MUFA, omega 9, oleic acid), polyunsaturated fatty acids (PUFA), omega-3 and omega-6 fatty acids (ideally, this ratio should be balanced at 1:1)
Not allowed: Processed vegetable oils, margarine, hydrogenated oils, partially hydrogenated oils and other trans fats, interesterified fats (sunflower, safflower, cottonseed, canola, soybean, rapeseed, and corn oil)
Protein (meat, eggs, dairy) All meat (preferably grass-fed), fish/seafood (not farmed), and poultry (preferably pastured-raised free-range)
Soy, natural (edamame, tofu, tempeh, miso)
Eggs (preferably from pastured-raised free-range poultry)
Cheeses (preferably from grass-fed animals)
Fiber No minimum recommendations that I could find, except 5-10 grams/day for children, but some low-carbers say at least 20 grams daily, with 1/3 or more from soluble fiber
Fruits Avocados, olives, small amounts of berries
Grains No grains or flours from grains. No bread, cereals, noodles, or pasta.
Legumes No beans, except for small amount of black soy beans
Vegetables Non-starchy vegetables, mostly leafy green
Processed Foods Avoid. Most should be whole foods.
Exercise Exercise optional and may, in fact, raise blood sugar
Water 8 glasses/day
Information & Resources http://www.ketogenic-diet-resource.com/

ChooseLowCarb-plate

Resources:

10 Things Dietitians Say about Low-Carb Diets That Don’t Make Sense
When arguing with nutrition professionals about diet, it can be hard to get your point across.
http://authoritynutrition.com/10-things-dietitians-say-about-low-carb-diets/

Cure and prevent diabetes mellitus with diet, not drugs
http://www.second-opinions.co.uk/diabetes-6.html#.VTNaJvnF98H

Do Low-Carb Diets Help Diabetes?
Small Study Shows Restricting Carbohydrates Reduces Need for Medications
http://www.webmd.com/diabetes/news/20060616/do-low-carb-diets-help-diabetes

High-Fat/Low-Carb Diets
http://www.diet.com/g/highfatlowcarb-diets

LCHF for Beginners
Contents

  1. Introduction
  2. Dietary advice – in 29 languages
  3. How LCHF works
  4. Tips and recipes
  5. Recommended cookbooks
  6. Learn more
  7. Frequently asked questions

http://www.dietdoctor.com/lchf

Low-carb diet recommended for diabetics
http://www.uab.edu/news/innovation/item/4997-low-carb-diet-recommended-for-diabetics

The Truth about Low Carb Diets: 7 Things You Should Know
http://eatlocalgrown.com/article/14046-truth-about-low-carb-diets.html

Additional resources in Books, Movies, and Videos.

See also Success Stories.

 

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