Today Prof Grant Schofield is answering some FAQs regarding the myths on fat intake, what the ‘F’ in LCHF looks like, why it is so important as well as examples of how to involve a little more of it in your Low Carb Healthy Fat lifestyle (clue: it features within all the images attached!)
FAQs: What’s the issue with just doing low carb? Why is eating more fat the other critical part of this equation? Can you explain how to get over the in-built fat phobia to ensure we are consuming enough fat in our diet?
Grant’s Top Tip:
You have to eat something. You have to get energy from somewhere and this is the simplest mathematics you will ever see. Here’s the sum – you have fat, protein and carbs which you eat to gain energy. Everyone has their own carb tolerance – if you are very insulin resistant then eating more carbs than what you can handle will jack up your blood sugar and your insulin. We are aiming to normalise blood sugar and prevent you hyper secreting insulin. Protein is good, but we advocate eating to your daily requirements, so not high protein.
Therefore, you need to make up the rest of your energy from somewhere – which leaves fat. Eat until you feel full then stop eating (this is important!!)
If you are concerned that eating fat in this context will either make you fat or raise the fats in your blood, you need not be concerned. We cover this in some detail within What The Fat? book itself.
The big myth out there seems to be that when we suggest eating more fat, some think of a big plate of butter and meat and nothing else. This is the hurdle you need to jump over. My family get our fat intake by using coconut cream instead of milk on our muesli (which in itself isn’t really muesli – it’s the nut muesli recipe from WTF?) which is eaten with full fat yogurt and maybe some extra cream added, with a handful of frozen berries (frozen adds better texture). We make a cheese and bacon – or salmon and broccoli – frittata every Sunday for lunches, and have plenty of omelettes; eggs/bacon, veg and bacon, ham hash with egg on top, pork strips as well as coconut cream/cream based curries, mince with lettuce nachos served with sour cream, cheese etc. Veges and salads are the perfect addition to all of the above, and ensure you are still eating a well-rounded, whole-food seasonal diet.
My Top 5 tips for allowing more fat into your LCHF cooking;
• Buy some butter and use it on your vegetables.
• Be prepared to fry with good fats and oils; have a set of decent frying pans and a gas cooktop.
• Cheese is great for fat content and flavour – I particularly like blue vein over cauliflower. Yum.
• Smoothies made with a coconut cream base = tastes excellent with a mix of frozen berries, seeds, etc.
• Cream – this really is a versatile ingredient; we use cream in scrambled eggs, omelettes, desserts, muesli, smoothies, sauces etc.