LCHF stands for low-carb-high-fat and is a so called ketogenic diet. These types of diets are constructed to change your body’s metabolic state from one that uses glucose-based foods for fuel, to your body’s stored fat for fuel. The practice of the diet is to lower the consumption of carbohydrates with high glycemic value and at the same time increase the consumption of fat, avoiding the starvation mode that keeps you stuck at a plateau weight.

When the body digests carbohydrates they are refined into glucose (sugar) which causes insulin to release in to the blood stream.Insulin is a fat binding enzyme that also lowers the blood sugar level.With a lower consumption of carbohydrates the insulin level decreases so less fat is stored in the body.

Because our bodies are preset to use carbohydrates as the primary source of fuel for muscles and brain, when you slow the number of carbohydrates that supply your body, your liver begins to convert your fat to ketones to provide your body with an alternate energy source for your muscles and brain.
Simply put, the body changes energy source from carbohydrates to fat. This change in metabolic state is known as ketosis.

Several studies suggest that following the LCHF diet leads to more than weight loss. It also leads to normalized blood sugar levels, lowered cholesterol and lowered blood pressure.

Really anything you love. It’s about how you balance your diet, and the small swaps you make in your traditional recipes. For example you can swap out traditional burger buns for our delicious, fat-burning LCHF burger buns and still enjoy your burger! You can eat all kinds of meat, fish and shellfish, breaded and deep fried, as long as you swap out traditional flour or bread crumbs with LCHF friendly breading recipes. You can eat eggs in every shape and form (we love eggs!) You can consume natural fats such as vegetable oils; coconut oil is especially good! You should add more high fat dairy products including heavy cream, sour cream, Greek yogurt and of course, butter! You can enjoy most of the vegetables that grow above ground like zucchini, mushrooms, asparagus, spinach, cucumber and cauliflower – as long as you keep them in balance with your fats. We even teach you to make your favorite desserts with 100% natural, carb-free sweeteners.

Absolutely!
Here is an example of a daily LCHF meal plan:

Sausage Lovers Breakfast – 3 egg omelette with asparagus, mushrooms, cheese and a side of sausage (dare you to try to eat it all!)

Bacon Cheese Burger Lunch – LCHF bun, hefty 1/3lb burger, slather on the bacon, top it with tons of cheese and if for some reason you’re still hungry after that add a side our low carb cole slaw.

Hearty Supper Pasta with Bolognese Sauce & Cheesy Garlic Bread – Using your SL Diet spiralizer (link) make Zucchini pasta zoodles, then top with our hearty Bolognese meat sauce and add a side of extra-cheesy garlic bread and cucumber/feta cheese salad.

Great question! The more you swap out refined sugars for 100% natural plant based sweeteners, and the more you swap out carby pasta dishes with better tasting, more satisfying no-carb alternatives, and the more you swap out potatoes and rice for cauliflower based side dishes, and the more you swap out gut-disrupting flour breads with nut based (heart and head healthy) breads, and the more you swap out fruit for the low-carb version of your favorite desserts…the faster you’ll see your waistline shrink.

To Sum Up:
Give Up Fruit – Eat Dessert Instead
Give Up Low-Fat – Eat More of The Fatty Foods You Love
Give Up Grain Based Flours for Nut Based Flours
Give Up Dry Crackers for Seed Based Crackers
Give Up Refined Sugars for Natural Low or No Carb Sweeteners

Since LCHF is not a calorie based diet it basically allows you to eat until you feel full, without overstuffing yourself or bloating.

So you simply eat, then stop eating when you’re not hungry any more. Best Advice: Start with a small serving, and if you’re not full take a second serving.  Don’t put a large serving on your plate and force yourself to finish it even though you feel full.

Try to fit in 3 to 4 meals a day – it’s better to keep your body consistently fueled than it is to eat a huge meal.

(Did you know it’s actually worse to eat too little and stay hungry than it is to eat too much! Don’t go into starvation mode. You’ll lower your metabolism and gain more weight once you start eating again.)

Simple answer: Up to 50, however there are three different levels to choose from depending on how quickly you want to lose weight, normalize your blood sugar levels, and lower your cholesterol and blood pressure.

The USDA (falsely) recommends that you eat 250 to 300 grams of carbs per day (damn them!) Unless you’re an athlete studies show that you’re far better served to keep a close eye on your carb intake.

So the real question isn’t how many carbs can you eat every day. The real question is how quickly do you want to lose weight?

The SLD Rapid Weight Loss Plan – for the hard-core weight loss motivated, limit your carb intake to 5 grams per day (yes, it’s possible for you to do this and still eat the foods you love – download your free recipe guides here).

The SLD Flex Plan – If you’re looking to lose weight twice as fast as you would on a traditional calorie restricted or low-fat diet, yet you want the flexibility to eat what you want around your busy schedule; this is the weight loss plan for you. Every day you’ll swap out ingredients from recipes you love to keep your carb intake to 20 grams or less.

The SLD Maxi Carbs, Mini Waist Plan – Love your carbs but want to maintain the healthy weight you achieved on the SLD Rapid Weight Loss or SLD Flex Plan? Once you’re sure your sugar addiction is kicked to the curb, and your waistline is as trim as you’d like it to be, you switch to this plan and consume an ample amount of carbs – up to 50/day! (Look around, you’ll see that no other low-carb diet lets you eat this many carbs, and still stay fit. The secret? Add more fat!)

A carbohydrate is a molecule found in food and beverages that the body converts into blood sugar to be used for energy. They are commonly found in potatoes, rice, pasta, bread, flours, vegetables, fruit and dairy products. Meats fish and shellfish are generally very low in or completely void of carbohydrates.
Our bodies are programmed to use carbohydrates as its primary source as fuel for muscles and brain. If not given enough carbohydrates to fuel the body it will move on to the next nutrient in line for energy, which is fat. When this happens the body goes into a metabolic state known as ketosis. You might say that your body has now turned itself into a fat burning machine.

Carbohydrates are the only macronutrient that the body can survive without.

Fun Fact: Did you know that most vitamins are only soluble in fat? If you want to uptake nutrients, you must eat fat!

Fat is a required, essential macronutrient that provide your body with energy – without fat, you cannot survive. The brilliant thing is that once your body has transformed the carbs you eat into energy, it automatically switches to burning fat as an energy source. That fat has to come from somewhere – so it converts your bodies fat cells (fluff, padding, insulation, love handles, whatever you want to call it) to energy for your body.

That’s why the most common reason people become overweight is because they over consume carbohydrates in conjunction with fat.

So logically it just makes sense that if you want to achieve optimal body function and maintain a healthy body weight, use a low-carb-high-fat (LCHF diet) to kick your body out of starvation and carb-burning mode, and start slimming away that fat!

The Key? USE Fat to LOSE Fat (and stay full all the time)

Because fat provides twice the amount of calories than carbohydrates and protein, you can feel full and satisfied by simply adding more healthy fats like butter, oils, cheese, nuts, dairy products, and fatty meats.

Proteins are the most essential macronutrient. The human body uses proteins to restore, repair and maintain itself. Every cell in your body contains proteins; it is the major part of the skin, muscles, organs, and glands. Luckily, proteins are not a consideration factor in the LCHF diet unless you choose to follow the fat ratio model.

Proteins are mainly found in meats, fish, eggs, milk, cheese, soy, beans, legumes, nut butters, and some grains.

MYTH BUSTING

Contrary to popular belief, not all high protein foods have enough fat to be consumed alone – so pay close attention to your SL DIET recipes and consider adding more butter, a cream sauce, or additional cheese to the menu.

Low-carbers and LCHF lovers adore their fiber!

Fibers, also known as ‘roughage’, are carbohydrates that are not broken down and converted into blood sugars in the bloodstream. While they do not provide nutrition (per se) they play a critical role in your colons well-being.

So why do low-carbers love fiber? Because they subtract from your carb count in the LCHF diet.
Here’s an Example:
If your nutrition label states that the product has 10 carbs, but you also see that it has 5 grams of fiber, you get to subtract the fiber number from the carbs number, and lower the carbs that count!

10 grams carbohydrates – 5 grams of fiber = 5 grams of NET carbohydrates per serving.

It’s not only about consuming more fat. The crucial part is to decrease the consumption of carbohydrates at the same time. It is the combination of those two practices that will allow the body to lose weight faster.

Contrary to popular belief, you don’t have to achieve ketosis to lose weight! The faster you start on your SL Diet (LCHF) plan, the faster you’ll start losing weight, so while individual weight loss speed varies from person to person, studies show that people who follow the LCHF style diets lose weight up to 2x’s faster than people on a calorie restricted or low-fat diet.

While it’s important to check with your physician before changing the way you eat, many people with type 2 diabetes (not type 1!) stick to this diet to experience normalized blood sugar levels, and many even gain physician approval to reduce or eliminate their medication.

Important! Do your own research, consult your physician, read testimonials online before starting this diet if you are type 2 diabetic.

No! Yay!

As much as you’d like! (Don’t starve yourself). Don’t overdo it! Stick to the SLD Rapid Weight Loss or Flex Plans and once you’ve achieved the weight loss you’d like, simply switch to Maxi-Carb, Mini-Waist plan so this transforms from a diet, into a lifestyle.

I’m glad you asked! In recent years it has become clearer and clearer that fat benefits the body, not harms it. In fact countless recent studies, reports and articles suggest that fat has gotten it’s bad rap from the sugar industry.

See this article from New York times

Some people who follow an LCHF diet also takes something called the fat ratio into consideration. The theory is that in order for the diet to work optimally the fat ratio must be equal to or bigger than 1.
This means that the amount of fat on the one hand must be greater than the combined amount of carbs and proteins on the other hand, F /( C+P) >1

Example 1:
A 100 g hamburger patty made from ground beef with 15% fat content contains 15 g of fat. It also contains about 19 g of proteins and 0 g of carbohydrates. In this case the combined amount of proteins and carbohydrates is 19 g (19+0) and the total fat content is 15 g which gives us 15/19 +0 =0,79, which makes the fat ratio lower than 1. In order to get the fat ratio greater than one we need to add fat.
Let’s add a 60 g slice of brie cheese. This adds 17 g of fat 0.2 g of carbohydrates and 12 g of proteins which makes the total:
Fat 32 g /Carbohydrates 0.2 g+ Proteins 31 g = fat ratio 1,02.

Contrary to what the name suggests it is neither a sugar nor an alcohol but a sweet carbohydrate. They are produced from carbohydrates found naturally in fruits, vegetables, and plants.

They are without calories and do not metabolize in your body, hence they do not increase your blood sugar level.

There are many different kinds of sugar alcohol.

Over consumption of most sugar alcohols can cause gastric discomfort. We recommend using Erytrhitol as it has proved to cause the least or no digestive issues.

Ketosis is a metabolic state that you try to reach when you are on an LCHF diet. In this state your body is basically a fat burning machine.

You reach this state by not giving your body enough carbohydrates to fuel muscles and brain and thereby forcing it to use fat as it’s primary energy source.

See infographic

No, you will lose weight also before you reach ketosis, but once there it will take off like a torpedo.

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