What is LCHF, Low Carbohydrate High Fat Diet

What is LCHF, Low Carb High Fat

I think there is a lot of misunderstanding of what exactly is a LCHF diet.  Lots of people cringe at the idea of eating fats after a life time of telling them it will clog their arteries.  I was one of them at first, but soon my eyes opened up to the facts and there is more and more research every day to support eating natural fats.

Let break down what a Low Carb High Fat diet really is and the benefits it can have for you in treating your Type 2 diabetes Mellitus.  Type 2 Diabetes Mellitus is a condition which you have a malfunctioning glucose metabolism.  There is no denying this, no changing the facts, if you ingest carbohydrates it will affect your glucose levels.  Your body will attempt to release insulin to bring down your glucose levels, some people with Type 2 Diabetes Mellitus will have lots of insulin circulating and others will have very little in both regards their ability to normalize their glucose levels is compromised due to insulin resistance.

I will use myself as an example:  I currently weigh 227 pounds and require according to my basal metabolic rate, BMR, below you can see the calories I should be eating a day.  I will use 2300 calories for this example.

BMR = Basal Metabolic Rate,  RMR = Resting Metabolic  Rate


There are only three macronutrients, Carbohydrates, Proteins, and Fats.  If you reduce one of them like I do, I eat on average 30 grams of carbohydrates a day which is equivalent to 120 calories.  If my total caloric intake for the day should be 2300 calories this leaves me 2180 calories remaining.  There are 4 calories per gram of carbohydrates.  I know from researching that a person of my size and dependent on activity level should eat from 100-150 grams of protein a day.  If I eat 150 grams of protein this is equivalent to 600 calories.  There are 4 calories per gram of protein.  This can be a misleading number as your body will expend calories in order to break down proteins into smaller components that your body can utilize.  Adding the carbohydrates and proteins ingested leaves me with 720 calories.  This is where the term High Fat comes into play.  I have to make up the calories deficit or my body will go into starvation mode or worse I will become catabolic, a state in which my body will begin sacrificing lean muscle to provide energy.  Being in a catabolic state is not good.  So I have to make up 1580 calories and the only way to do this is consuming natural fats.  Fats have 9 calories per gram, much higher than proteins and carbohydrates so this lifestyle requires that I consume 175 grams of fat during the day.  This is easily obtainable by ingesting fattier cuts of meats and using natural fats like butter, heavy cream and cheeses along with coconut oil. 

If you are overweight you possible could get away with a low fat, low carb diet for a short period of time, but by doing so you have to increase proteins or your body will go into starvation mode which will make losing weight very difficult. 

Let us break down the numbers for a low carb low fat diet.  I will use myself again as an example.  I require 2300 calories a day even if I increase my carbohydrates to 100 grams this is equivalent to 400 calories leaving me with 1900 calories.  If I attempt to eat low fat, 20 grams a day which would be equivalent to 180 calories this leaves a caloric deficit of 1720 calories.  In order for me to reach 1720 calories I now have to eat 430 grams of protein a day.  430 grams of protein a day is not a healthy amount of protein and can cause problems later in life.  So I am left with a dilemma, how do I reach 1720 calories without eating more proteins than what my body requires which is only approximately 150 grams a day.

You can now see where the term high fat comes from.  Eating in this manner is the most natural way to treat your Type 2 Diabetes Mellitus.