A to Z of LCHF
A = Avocado
A regular fruit (yes fruit) to include in your LCHF lifestyle; daily if possible. It’s full of healthy monounsaturated fats.
B = Butter
A great cooking fat that makes your meals tasty. Use liberally, but remember you don’t have to eat blocks of it.
C = Coffee
Yes you can still have it, there is benefit to drinking 2-3 cups per day. Watch the milk content though; 3 lattes gives you 45g carbs.
D = Diet
NO! This is not one of these. LCHF is a lifestyle, that’s a rule!
E = Empty Pantry, Full Fridge
That’s our LCHF kitchen philosophy. You might want to check to see that yours align.
F = Fat
Embrace it, but don’t overdo it if weight management is a goal.
G = Glucose
The most basic unit of carbs. Your body can make it with proteins and fats if it wants, which means it’s not classified as an “Essential” nutrient.
H = Hemp Oil
A nutrient rich oil that contains the good essential fat, omega-3. It can be used as a cold oil on salads in the LCHF world.
I = Indian takeaways?
For the odd treat night throw this on some cauliflower rice.
J = Jam?
Too high in refined sugar; you just don’t need it.
K = Vitamin K2
An acknowledged vitamin important for health. Cheese, egg yolk, butter and liver is where you’ll find it.
L = Low Carb
How low is low? Well that’s very individual, but reducing most of the packaged food is a great start.
M = Mama Cass
Lead singer of 1960s folk group “The Mamas and the Papas” and regular yo-yo dieter. Rumoured to have died choking on a ham sandwich – there’s another reason to avoid sandwiches (and dieting).
N = Natto
Fermented soybean, a traditional Japanese food. It’s good for the gut and a good source of protein for LCHF – vegetarians or vegans.
O = Olives
Another great fruit (yes fruit) that provides healthy fat. Include in salads and hot pot dishes.
P = Planning
You simply have to do it if you want to be organised and not falter on LCHF. Start by planning your dinner meals each night and go from there.
Q = Quinoa.
A gluten-free ancient grain that is rich in nutrients, and holds more protein than other grains. Note – it has a high load of carbs, so use sparingly.
R = Revisit the Basics
Boring, yes; but important to make sure you keep up with the LCHF lifestyle, especially when “life” gets in the way.
S = Satiety
Or ‘feeling of fullness’, which you get from the fat and protein in your main meals. You just don’t need snacks.
There’s no time like right now to change your life and go LCHF.
U = Understand the Science.
It’s worth it to actually try and get your head around this, in particular the science around insulin resistance. You can find it in our WTF book.
V = Vegetarians can do LCHF too.
It’s a bit tougher for vegans, but it can still be done, albeit at a slighter higher level of carb.
W = WhatTheFat?
Two books in our series, so far – say no more!
X = Xtreme version of LCHF
I.e. the ketogenic diet, is not what the general goal is for populations. The main goal is still to focus on eating whole, unprocessed foods, where this ends up on the carb spectrum is different for everyone.
Y = Yummy!
One word I would use for foods and meals you can eat when going LCHF.
Z = Zinn, C. (July 2016).
AKA: The Whole-Food Dietitian, and author of this week’s Top Tip Tuesday. Hope you’ve enjoyed it!