NUTRITIONPRINCIPLES

LCHFNOTES

Low carb healthy fat is simply another dietary pathway. It is not a magical diet or a cure-all butsimply an alternative to a low fat diet or other dietary patterns. It does offer many health benefitsand is often superior to other diets in its ability to improve a number of health markers BUT it isimportant to recognise that just like any other way of eating, there are guidelines to go with it. First and foremost, LCHF does not look the same for everyone. Some people choose to eatmore carbohydrate, some choose to eat less. Some can eat more fat and others will need to eatless. This is completely normal and to be expected. There is no such thing as a one size fits allapproach to nutrition. It is also important to understand that while we're trying to lose weight, we need to be mindful ofhow much food we're eating. Whilst LCHF naturally makes a feel fuller (thank you fat, fibre andprotein), we still have to consider our portions and how much food we are consuming.Ultimately, we need to be in an energy deficit to lose weight. You also do not need to follow LCHF every single meal, every single day. It is perfectlyacceptable to include other foods in your diet because you love them. Personally, I eat LCHFmost of the time and enjoy anything and everything the rest of the time. I also stay fit andinclude regular fasting in my routine and have found this to work really well for me. Remember!The more restrictive a way of eating is, the less likely we are to stick to it. Finally, energy cycling is an efficient and simple way to lose weight quickly. Energy cycling iswhere you alternate between regular energy and low energy days. I have laid out number ofenergy cycling options for you - it will depend on how much weight you want to lose, how youfeel when you do the low energy as days as to how aggressively you choose to energy cycle. And lastly, keep in mind that this is not a diet but a whole new way of life. You are in this for thelong term i.e. forever! In my personal experience, I have found that LCHF, fasting and weighttraining has given me the dietary freedom I've always wanted in addition to a healthyrelationship with food! I hope you find this also!

LCHFStaples

Protein =ProteosCONCEPT 1

The word protein comes from the Greek word proteos meaning number 1Therefore protein is the master nutrientAdequate dietary protein ensures lean body mass, specifically muscle mass,is not lost during weight lossPeople that maintain their lean body mass during weight loss are more likelyto keep the weight off long term

There is a wide range of protein that can be consumed for health which is1.2 - 3.3g/kg/dayCalculate your daily protein intake using your lean body mass (kg)If this is not known, if you are a healthy weight you can use your currentweight or us your goal weight if you are currently overweight or obese.

Weight Training Protein Recommendations

1.6 - 2.2g/kg/day This amount should be spread over 4 meals on weight training days0.4-0.55g/kg per meal

Non-Active Protein Recommendations1.2 - 1.4g/kg/day

Watch the Video on

Calculating Your Protein

LowCarbCONCEPT 2

Low carb is another dietary pathway - you can be either low carb or low fat(high carb, high fat is what makes us fat!)Carbohydrate is a quick source of energyWhen we eat carbohydrate, our body utilises carbs (glucose) over fat We can store 400-500g of carbohydrate (in the form of glycogen) but wehave kilos of fatGlucose also yields far less energy than fatWould an efficient system use the smaller energy reservoir first?We are natural fat burners but our carbohydrate dominant diet has causedus to become “sugar” burnersBy reducing carbohydrate intake (and switching to unprocessedcarbohydrate) we force our body to undergo a metabolic switch called fatadaptionThis is where the body will start to use fat preferentially as a fuel = fat burner

Low Carb Guidelines:

very low carb = <50g per daylow carb = 50-100g per daymoderately low carb = 100-150g per daycarbohydrate intake comes from veggies and seasonal fruit

Example Low Carb Fruits and Veggies

Fat IsNOT aFreeFoodCONCEPT 3

Fatty acids are necessary for many functions in the bodyOf particular importance is the neuroendocrine system (nervous andhormonal system) which rely on fat for functionFat is necessary for hormone function, sending messages, protecting ourorgans, thermoregulation, immune function, metabolic functions and aid theabsorption of other nutrients such as vitamins A, D, E and Kmetabolic derangement (high BP, blood glucose, insulin, cholesterol andincreased waist circumference) encourages weight gainexcess energy promotes the derangement number one goal - fix the derangement (not weight loss per se)

Fat Guidelines:

Range is ~1.0-1.5g/kg/day (start with 1g/kg if you're trying to lose weight)The best sources of fat, come with protein!When trying to lose weight, it is wise to alternate lean and fattier sources ofprotein

DinnerForBrekkyCONCEPT 4

Traditional breakfasts are too low in proteinForget the concept of breakfast, lunch and dinnerMeal 1, meal 2, meal 3 etc.Research has shown that people who eat most of their calories at breakfastor lunch, eat the least calories in a 24 hour periodThe old adage is true - breakfast like a king, lunch like a prince and dinnerlike a pauperMeal 1 needs to be the largest and high in protein (0.4-0.55g/kg)Meal 1 can occur at any time of the day (i.e. it doesn't have to be at 7am)Eat what you would normally have for dinner, at breakfast

CONCEPT 5

The fitter you are, the greater the dietary flexibility you can haveFitness offers a number of protective features:Increased hormone sensitivityIncreased metabolic flexibility (i.e. ease of switching between fat and glucoseburning)Increased muscle mass that burns additional energyFitter people are often also more aware of how much they're eatingFitter people often make better food choices

However REMEMBER - flexibility needs to be controlled and it's alwaysbetter to eat your own goodies than crappy, processed junk from the shops

DietaryFlexibility Is Earned

CONCEPT 6

The more rigid a diet, the less likely someone will stick to itFear of missing out (FOMO) is a real thing!A healthy diet DOES include treats and food we get pleasure fromThe issue has always been the volume of this sort of food that we eat!A big problem has always been that we pendulum from too much tocompletley restricting it - we need a little more middle ground.So be a rule breaker!You should be relaxed about food and never feel guilt about what you'veeatenJunk food is totally ok to be eaten in amongst your healthy diet!A healthy relationship with food is the start to long-term healthy eatingEat food because you love it, not because you feel you have to

Be A RuleBreaker

CONCEPT 7

"Breakfast" is not the most important meal of the day Your first meal is the most important (whenever it happens)Eating within an 8 hour window has many benefitsWomen need to be more careful with fastingFasting and low calorie restriction are not the same thingSnacks are unnecessary and can lead to weight gainYou should have 2-4 meals each day (depending on training)

Fasting works well with the low carbohydrate healthy fat diet due to the highsatiety associated with it (i.e. the food makes you full so you go longerbetween meals)fasting can be undertaken as frequently as enjoyedmany people undertake a daily 16:8 fasting routinewhen fasting it is important to ensure enough protein is eaten within thefeeding windowlonger fasting should be undertaken less frequentlyFasting is not suitable for everyone including those who:

are pregnantneed to eat food with medicationhave a chronic condition where fasting is contraindicatedhave a low BMIare undertaking excessive exercise regimeshave a high muscle mass (especially when combined with a low fat mass)are following a low energy diet

Example fasting protocols:

eTRF (early time restricted feeding) - eat within an 8 hour window but eatmost of your food earlier in the day and then taper off16:8 fasting is very popular and easy to start with (I do this most days)24 hours5:2 Protein sparing modified fast

MealFrequency& Fasting

IntuitiveEatingCONCEPT 8

You don't have to calorie countYou can rely on your appetite to dictate your eating habitsYou can choose to focus on eating a better quality diet rather than focusingon quantityBy eating a diet that is adequate in protein and fats, contains fibre and lots ofmicronutrients - your body will start to naturally regulate your appetiteMetabolic derangement needs to be dealt with first (this derangementcauses you to feel hungry all the time)Fasting may assist with restoring natural eating cues

NOTE: If you've been following the program for a few months and you're notlosing body fat, you're eating too much and will need to track your food throughMy Fitness Pal (or other calorie counter) for a month to get a more accurateidea of what you're eating. Daily LCHF Guidelines:Carbs: 20-100g Fat: ~1g/kg (weight loss)Protein: 1.6-2.2g/kg/day Use your lean body mass for fat and protein calculations or if you don't knowthis, use your current weight (if you're a healthy weight) or your goal weight (ifoverweight or obese).