LCHF: The Highs and The Lows

The LOW CARB HIGH FAT “diet” is an umbrella term for eating plans that increase fats and
reduce carbohydrates. It is particularly effective for women involved in sport and can be used
to regulate hormones, especially when Little Red Riding Hood comes to visit!

This type of lifestyle (key is that you can live this long term and that it is not used as a quick
fix for weight loss) emphasises unprocessed foods like fish, eggs, low-starchy vegetables
and nuts and discourages highly processed, sugary and salted items. It restricts food items
like bread, pasta, potatoes and rice. Daily carbohydrate recommendations on this “diet” can
range from under 20 grams up to 100 grams. However, even those consuming more than
100 grams of carbs per day can follow the diet and be inspired by its principles, as it can be
personalised to meet individual needs.

Not everyone tracks their macros like carbs though and for me personally, I refuse to – it
only causes me anxiety and as an A type personality with a history of disordered eating, I get
easily focused on the numbers and getting these perfect, and lose sight of holistic health.

As a plant-based athlete and woman with a very active lifestyle, I choose to eat less
processed carbs, more starchy vegetable carbs, a fair amount of healthy fats and a
moderate amount of protein on a daily basis. I also don’t restrict any food groups and give
myself permission to eat foods I enjoy too, e.g. pizza and cake!

Reducing processed carbs and increasing dietary fats can improve health in a number of
ways, including diabetes, heart disease, some neurological conditions and obesity.

LCHF-friendly foods include:
Eggs
Oils
Fish
Meats and poultry
Non-starchy vegetables
Avocados
Berries
Nuts and seeds
Fresh herbs

Tune in for our weekly nutrition Zoom discussion this week, Thursday 3 Sept 2020 with Christine and Audrey – let’s connect and explore this topic so many women are asking about!

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