Tuesday, June 5, 2012

Low Carbohydrate High Fat Diet

After listening to Steve Gibson @stevegrc and www.grc.com and Leo Laporte of twit.tv discussing Steve's analysis of a diet based on the principles of LCHF. The dramatic results that Steve described inspired me to feel it is worth looking at my diet through a pair of LCHF tinted glasses.

I am posting notes, info and links here as I find them. It may help others who are similarly inspired and find, as I am, that the answer to 'what can I eat?' is not as easy to find via Google as I expected.

I found this Swedish website that seems promising. For example this page was translated by google and I have re-written it to make smoother sense as the raw translation was good, but not great. (and yes, I have posted my suggestions back to google)

Original written by Kamilla Fredberg. Find it at http://www.lchf.se/Mat/Ist%C3%A4lletf%C3%B6rkolhydrater.aspx

My interpretation:

Instead of eating traditional carbohydrates like rice, pasta, couscous, potatoes, etc. use vegetables (up to 100g food weight). This way you only need to cook one dish with two different accessories for a meal where others wish to eat high carb vegetables. Nuts can also be an option for those who can tolerate them. It is important is that you increase your fat intake, because that is what makes the big difference. It lowers blood sugar and makes you feel full.

Here is a shopping list of low carbohydrates. For most vegetables, you can ensure that you always have some in a bag in the freezer, but buy any fresh. Broccoli,  Cauliflower,  Green Beans, Brussels,  Squash,  Eggplant,  Cabbage, and Red Cabbage, Asparagus, Broad Beans.

Sweet Pea Salad, mix a range of different varieties of Cucumber, Tomato,  Mushroom, Artichoke.

To replace Rice: 
  • Use Cauliflower, Broccoli  Vegetables: Fry squash, mushrooms, fennel and pepper. Grate the selected vegetable using the rough side of a grate or mix in a food processor. Fry in pan with butter or oil until it is cooked through and has the consistency you like. Season with salt, pepper and your favorite seasoning. 
To replace Pasta:
  • Use Squash strips. Cut into bars, 0.5 cm thick, 4 inches long.
  • Use Squash slices: Use small, thin zucchini and cut 0.5 cm thick slices.
  • To replace spaghetti use slices of cheese cut in fine thin strips, or cut into 2 * 3 cm pieces instead of macaroni.
  • Lasagne can be replaced with Courgette slices. Use large courgette, cut into slices 0.3 cm thick. Layer with meat sauce and whipped cream, top with cheese and brown in the oven.
To replace Potato: 
  • Cook cauliflower then mash and mix with cream and butter, salt and pepper.
  • Vegetable Beef and potato pancakes. Use the trunk of broccoli and cauliflower left over when you boiled florets. Grate and blend with a food processor adding grated cheese, egg, salt and pepper. Fry the patties or pancakes in a pan with plenty of fat.
  • Aubergine. Divide in half and cut cut in. Salt, pepper and pour over the olive oil. Bake at 200 ° C for 20 min. Scoop out and mix with, for example, ground beef, or just add the minced meat on top halves, top with cheese and browning in the oven for 15-20 minutes.  
  • Cauliflower or broccoli florets, raw, cooked or baked with a topping of cheese 
  • Green Beans, Other Beans, Brussel Sprouts,  Asparagus,  Artichokes, boiled or oven baked with a topping of cheese. 
  • Eggplant, fried, diced, cubed or oven baked with a topping of cheese salad.
  • Tomato, cucumber, lettuce, red onion, bell pepper, sweet peppers, capers, olives, sun dried tomatoes
  • Salads: Red and/or White Cabbage Salad.  Tomato Salad or Mushroom Salad. Cut into slices and mix with finely chopped red onion. Pour over a good vinaigrette and let sit for an hour before serving. 
Nuts: Almond Flour, cashews, hazelnuts, peanuts, walnuts, pissacio, pecan, brazil, coconut

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