I lead a moderate LCHF lifestyle. Each day, I consume around 30-50g of carbohydrates. Good days are below 30, and higher carb days constitute the 50g range. This works for me, but that doesn’t mean it works for everyone. I’ll explain why I choose to eat LCHF and my experiences leading this lifestyle.
First of all, what does LCHF even mean? It stands for low carb high fat. That means, most of my meals contain very small amounts of carbohydrates, but contain lots of healthy fats. I avoid processed foods, sugars, grains, and starches (so no fruit or starchy veggies). All of my meals are homemade, filling, and extremely fresh. They also happens to be delicious.
Below are examples of what I typically eat on an average day:
- Natural, high-fat yogurt. Be really picky when choosing yogurt. Most have added sugar. The kind I was able to find has 5g of carbs per 100g.
- Eggs and other protein, like bacon or sausages.
- Nothing. If I wake up with a rock star blood sugar, I often like to fast until lunchtime. See my post about how easily an A1c can be manifuplated.
- Mozzarella, avocado, beet “salad”. This is one of my simple, but delicious creations. I just cut 125g mozzarella, 1 avocado, and 1 beet and toss them with olive oil and a splash of balsamic vinegar. This is high in healthy fats and low in carbohydrates.
- High-Protein bread sandwich. I have been very lucky, and have been able to find high-protein bread at Aldi here in Germany. Each piece has only 3-5g of carbohydrates per piece and is packed with healthy nuts and proteins to keep blood sugars stable.
- Meat and cheese with olives. Simple.
- Leftovers, if there are any 🙂
- Fat Head Pizza from the Diet Doctor. Delicious. My husband had to do a double take; he thought it was “normal” crust.
- Cauliflower, cauliflower, everywhere. My favorite Cauliflower Soup comes from the Diet Doctor website. It’s super creamy and full of flavor! I spice my bacon, walnuts, & cauliflower with paprika spices for an extra kick.
- Bunless burgers. I sometimes use iceberg lettuce as a “bun”.
- Basically anything that is full of non-starch veggies and protein like hamburger, chicken, turkey, or fish.
- Nuts, like pistatios, walnuts, or peanuts.
- Meat and cheese
- 85% dark chocolate
- Coffee, I drink mine with heavy cream.
- Diet Pop/Soda, but only occasionally.
My favorite LCHF websites and recipes can be found here.
Each of my meals typically contain 15g of carbs or less. I find this works really well for me. The least amount of carbs I consume, the better off my after-meal blood sugars are. I feel more in control of my blood sugars.
Since switching to a LCHF lifestyle, I have radically reduced my insulin intake. Instead of filling my pump reservoir with 1.8ml of insulin for 3 days, I now only fill up to 1ml. That’s a 80 unit reduction!
I need to bolus for protein, especially for red meat. When I first starting eating LCHF, I wasn’t aware that I would need to do this. I would eat a LCHF meal, and still be 150mg/dl or higher after the meal. This lead to a lot of frustrating evenings. However, after a lot of research, I found out that I needed to start bolusing for protein (and fat). This is not true for everyone, so please, talk with your doctor! This is my experience only.
To wrap it all up, I thrive on a LCHF lifestyle. It is a choice. However, I am in more control of my blood sugars, and I do not spike or have elevated blood sugars like I used to. And yes, I am full after each meal. Traditional carbohydrates are “fillers”, instead I fill up on healthy fat and protein. And of course, I cheat every once in a while. We do need to live and enjoy life too.
What questions do you have about eating LCHF?