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A to Z of LCHF

By The Whole-Food Dietitian, Caryn

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.

T= Timely
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!

Join the discussion 13 Comments

  • Hey there! I’ve been reading your blog for some timee now and
    finally got the courage to go ahead andd give youu a shout out from New Caney Texas!
    Just wanted to say keep up the fantastoc job!

  • Avatar Alan says:

    inspired by talk and out of place here but do I need to purchase the book
    To get the basic plan on how to start the reversal of insulin resistance?

    I be been reading for two days on the New Castel work and other less extreme plans and I’ve determined that a fast for 36 hrs was a reasonable way to get started using optifast.
    For a older male sick 70 units of nova log and no consistent glucose reading, I either have secret death wish or insulin dosing and entire Am. diabetes assoc are wrong. Then I saw your Ted talk . They are clueless sell outs to big pharma . Please point me to the remedial version of The Plan to start off.

    • What The Fat? What The Fat? says:

      Hi Alan,

      you can download “get The Skinny” for free which has the basic plan.
      https://whatthefatbook.com/theskinny.pdf
      Meals such as bacon and eggs for breakfast, cold chicken and salad with olive oil dressing for lunch, salmon or roast lamb chop and steamed veges and butter for dinner, with frozen berries and cream or nuts or good cheese if you need an extra snack, are a good place to start for a non-chef.
      But be sure to get professional advice on lowering novalog dose, and monitor glucose closely, if cutting carbs radically. What The Fat isn’t intended as a substitute for personalised medical advice.
      If you’re in the right location one of our LCHF friendly network of practitioners may be able to help.
      https://whatthefatbook.com/lchf-health-network/

  • Avatar Alan says:

    I saw Ted talks. Where do I find the info on reversing insulin resistance. .?
    Iam single. 60 year old man that has few kitchen skills. I have to change life style of coarse but I need some simple sentences to follow and simple foods to eat. I don’t have time to bake bread or drive to carry through on that type of commitment until I see positive results that are doable by average non chef type as I.
    Do I need to look for a simple plan.
    Enjoyed Talk

  • Avatar helen says:

    Question: If, as Michael Mosley reports, reheated pasta etc becomes resistant starch when cooled and then reheated can LCHF followers estimate the carbohydrate levels at 50 percent less? (The amount suggested that becomes resistant in the website)

    • What The Fat? What The Fat? says:

      Hi Helen,
      in theory yes, but results may vary. Also, some of the starch in these foods will be resistant starch normally. It’s our position that foods such as pasta and potato aren’t very nutritious to begin with compared to lower carb, higher fibre alternatives such as root vegetables, pumpkin family, pulses, and fruit, and that when people do require carbs they should prioritise these wholefoods over pasta (which is after all still a refined food).
      The main concern is that adding pasta, even cooled, to a LCHF diet would tend to undermine the efforts of most people; though it could well work for some, especially those with a high carbohydrate tolerance and who don’t need to be especially low carb.

  • Avatar Jo Managh says:

    Thanks so much. Breaks it down and is quite succinct. We are hooked on this regime and never feel hungry. No more scratching around in the pantry for a quick fix to satiate an unnecessary craving.

  • Avatar cynthia forster says:

    I had so much success with lchf lifestyle about 18 months ago. I stopped that way of eating, but now back into it. But have found the weight just doesn’t, come off like it did the first time. Is there any reason for that and will it ever start to drop. Thanks Cynthia

    • What The Fat? What The Fat? says:

      Hi Cynthia,
      Some people who can lose weight in spring and summer find weight loss more difficult in autumn and winter. Insulin sensitivity and the activity of some key enzymes seems to vary with the seasons and some are more susceptible to this, while others are not affected by it. Could it be related in part to vitamin D levels, and would supplementing vitamin D3 in winter help? Unfortunately there just isn’t much data on this yet, but a promising study is reported here.
      http://www.webmd.com/diet/obesity/20150508/vitamin-d-supplements-might-help-some-lose-weight
      We do know that vitamin D status does relate to insulin sensitivity, and that some people with type 1 diabetes on LCHF diets report needing more insulin in winter.

  • Avatar Peta Laery says:

    Great summary Caryn! As simple as ABC…

  • Avatar Kathleen Czinner says:

    I subscribed to the site some time ago, but haven’t received anything. Just put it in again and I am advised that I am already subscribed. Please check.
    Thanks.

    • What The Fat? What The Fat? says:

      Hi Kathleen,

      our next email is due out tomorrow, and we have on record that the last 3 monthly emails have been sent to you; is it possible that they’re going in your spam folder?

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