I’m a big fan of LCHF (Low Carb, High fat) for weight loss, as well as for general health and fitness. I have lost weight with it, and my health has improved. However, I’ve noticed that some people have a hard time understanding what LCHF is. I’ve been asked a lot of questions, and I have decided to answer them here. There are three main questions I get asked about LCHF.
The low carb high fat diet (LCHF) was created by Dr. Dean Ornish, who used it to reverse heart disease and diabetes in patients at his clinic in Santa Monica, California. The diet excludes all grains, legumes, and potatoes, and allows you to utilize all the fat in meat, eggs, and cheese. The benefits include improved energy, better health and weight loss, and significant reductions in disease risk. This is the best diet for improving health, and it doesn’t require calorie counting.
Tommy Runeson on the strict LCHF
What is the carbohydrate content of the LCHF diet?
The low-carb, high-fat diet has been popular in Sweden since about 2008. But how low are the carbs and how high are the fats? There are no universally accepted exact values.
These conflicts break out time and time again. Some people think that the term LCHF can only be used for ultra-strict low-carb diets (e.g., people eating less than 10-20 grams of carbs per day). Other people, who follow a more liberal form of LCHF – low carb – feel that strict LCHF is too extreme and that they should use a different term.
For me, the answer is clear: No one has the sole right to determine what the LCHF diet means to others, or exactly how many carbs you can include in your diet. You must accept that other people will choose the LCHF plan in their own way.
Some people need very few carbs for maximum effect. These include B. many people with severe weight problems, diabetes (usually type 2) and food/sugar addiction. Such is the case with Tommy Runesson, pictured above, who lost more than half of his weight after starting a strict LCHF diet several years ago, and continues to adhere to this strict version.
Other people – those with less carbohydrate intolerance – do well with the more liberal LCHF. A third group of healthy, lean, active people may not need a low-carb diet at all if they eat mostly unprocessed slow carbohydrates.
My definition of
Here’s my take on the different levels of LCHF:
- LCHF strictly <20 grams of carbohydrates per day
- LCHF moderate 20-50 grams per day
- Liberal LCHF 50-100 grams per day
The above figures do not include fiber – you can subtract that from the carbohydrate count. But don’t be fooled by the mention of pure carbs on processed foods. This is usually a way to fool yourself, and I would even recommend not eating anything that has pure carbs in it.
You can also add the LCHF liberal movement concept developed by Jonas Bergquist. He says that people who exercise a lot and consume a lot of calories a day can also eat more than 100 grams of carbohydrates a day and still remain primarily in fat-burning mode. You could also call it LCHF.
Of course, you can eat more carbs than 100 grams and still be inspired by LCHF ideas and recipes.
Who needs a strict or a liberal diet?
The fewer carbohydrates, the greater the effect on weight and health. A stricter diet often has a greater impact on weight and certain health indicators such as blood sugar and blood pressure.
Some people are more sensitive to carbs than others, and they should follow a strict LCHF diet for best results. Others – the lucky ones – can eat more of the good carbs and still stay slim and healthy. That’s something to be thankful for, because it makes life easier.
More information
Tommy Runeson’s English blog
Other health and weight success stories
I went on a high-fat diet and lost 200 pounds.
LCHF is deadly in the long run…. right?
Excellent cholesterol levels after 4 years of super strict LCHF diet.
Frequently Asked Questions
How many carbs should I eat on LCHF?
The amount of carbs you should eat on LCHF depends on your personal needs. If you are a healthy individual, then the amount of carbs you should eat is between 20-50 grams per day. If you are a person with diabetes, then the amount of carbs you should eat is between 10-20 grams per day.
Is 70 carbs a day low-carb?
No, 70 carbs a day is not low-carb.
Is LCHF the same as Keto?
No, LCHF is not the same as Keto. LCHF stands for Low Carb High Fat and Keto stands for Ketogenic Diet. What is the difference between LCHF and Keto? LCHF is a diet that focuses on eating high amounts of fat, moderate amounts of protein, and low amounts of carbohydrates. Keto is a diet that focuses on eating high levels of fat, moderate levels of protein, and very low levels of carbohydrates.
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