Show Notes: KCP005 The Low Carbohydrate High Fat Diet
Terms & Definitions (0:53)
A Ketogenic Diet is a low carbohydrate, moderate protein, high fat diet in which the total number of carbohydrates consumed in a day keeps you in a state of metabolic ketosis. Generally any diet in which the total number of carbohydrates that you eat in one day is less than 40 to 50 grams is considered to be ketogenic. Carbohydrate restrictive diets such as the Atkins, Banting 2.0, and the LCHF promote the process of ketosis for weight loss and blood sugar control.
Ketosis is the metabolic process in which your body burns stored fat for energy instead of carbohydrates. When your body is in a state of metabolic ketosis, it releases stored fat from your cells to be broken down by the liver to be used as your primary energy source instead of carbohydrates. During the process of fat metabolism, the liver produces ketones that the brain uses for fuel in place of glucose that would normally come from carbohydrate metabolism. This is important because the brain can only burn either glucose or ketones, it cannot burn fat.
Keto Adaption is the term applied to someone who is in a complete state of metabolic ketosis and is no longer dependent of carbohydrates to fuel their bodies energy needs. Once you start restricting your carbohydrate intake, it may take as few as three days, or up to 7 – 10 day to become fat adapted. However to crank your metabolism up and turn you onto a fat burning machine may take several weeks.
Who Is Andreas Eenfeldt, MD (2:53)
Dr Andreas Eenfeldt is a family practice physician located in Sweden. After he started practicing medicine, he soon discovered that Sweden was in the middle of an obesity epidemic fueled by the fear of fat. Dr. Eenfeldt noticed that a large number of his patients were plagued with obesity, diabetes, and high blood pressure. He began researching different ways to treat his patients, what he discovered was the low-fat, high carbohydrate diet recommended by the Swedish government was slowly killing it citizens.
In 2007, Dr. Eenfeldt began to write a blog to share this information with not only his patients, but all of Sweden. His blog explained how current medical research had repeatedly shown that diets low in fat, and high in carbohydrate diets were not effective in reducing the risks of cardiovascular disease, obesity, or diabetes. His blog because so popular in Sweden, that it was translated to English in 2011, under the name ‘Diet Doctor‘.
In 2014, Dr. Eenfeldt’s Swedish language book that contained all the information on the low-carbohydrate high fat lifestyle that he was promoting on his blog was published in English as ‘Low Carb, High Fat Food Revolution’. In this book Eendeldt discusses how and why we have become fatter, and why a low-carbohydrate high fat diet reduces the risk for cardiovascular disease, stabilizes blood glucose levels, and helps you to lose weight. He also examines the dangers of sugar consumption, and why we all should eat more natural, less processed diet.
As Endfeldt discovered, carbohydrates cause your blood glucose levels to rise. Elevated blood glucose levels cause your body to increase the production of insulin in order to stabilize your blood sugar. Unfortunately, it is these high levels of the insulin in the blood that causes the body to store excess carbohydrates as fat. Enfeldt writes “With a high insulin level that locks the nutrition in your fat layers, you become hungry, lack energy, and gain weight”. He goes on to say “The old theory about weight regulation doesn’t provide less obesity, rather it generates prejudice”. So it is not the amount of fat that you eat in your diet that makes you fat, it is the high levels of insulin related to carbohydrates you eat that makes you fat.
The LCHF Categories (9:30)
Like most of the LCHF diet plans, the Diet Doctor website breaks down their program into three distinct levels: 1) Strict, 2) Moderate, and 3) Liberal.
The Strict LCHF Level (now called ketogenic) – The goal is to keep your total number of net carbohydrates to less than 20 grams per day. At this level the diet is ketogenic, and is designed to transition your body from burning carbohydrates for energy to burning fat as it’s primary energy source. Of the three, the strict level, is the only level that is 100% ketogenic.
The Moderate LCHF Level – The goal at this level is to limit your net carbohydrate consumption to 21 to 50 grams per day. In addition, the total amount of energy supplied from carbohydrates should be between 4 – 10%. The maximum recommended amount of energy supplied from protein is still less than 25%, while healthy fats should supply 65 – 71% of the bodies total energy needs. While the ‘Diet Doctor’ website does not consider this level of carbohydrate consumption to be ketogenic. Phinney and Volek, authors of ‘The Art and Science Low Carbohydrate Living‘ state some people may still be in a state of ketosis when consuming up to as many as 50 grams of carbohydrates a day.
The Liberal LCHF Level – The goal at this level is to limit your net carbohydrate consumption to 51 to 100 grams per day. In addition, the total amount of energy supplied from carbohydrates should be between 10 – 20%, the maximum amount of energy supplied from protein should still be less than 25%, while healthy fats should supply 55 – 65% of the bodies total energy needs. Unless you are just a freak a nature, you will not be able to get into or maintain a state of nutritional ketosis while eating this many grams of net carbohydrates. While this level of carbohydrate consumption may seem extremely high to those of us who are carbohydrate intolerant, it is still considered a low carbohydrate diet. Especially when you consider that the average American eats 300 grams of net carbohydrates or more everyday. So at this level the diet is still low-carbohydrate, but it is definitely not ketogenic.
Unlike Atkins, the LCHF diet does not give you any real guidelines of how or when to transition between the levels. Rather they suggest you start out at the strict level for two weeks if for no other reason than to experience the power of ketosis. Then as you approach your weight loss goals you slowly add carbs back into your daily eating plan to see how much you can tolerate. Again, a concept we have seen with the Atkins diet.
There are some basic recommendations on the Diet Doctor website regarding which eating level may be the most appropriate for you to start with, but the final decision depends on your personal needs and or goals. With that in mind, here are their suggestions. 1) For people who are morbidly obese, have type 2 diabetes, or have an uncontrollable sugar addiction, they recommend starting at the strict level of less than 20 net carbohydrates per day. This is a ketogenic diet, and it is the only level that will help all people get into a state of nutritional ketosis. 2) If you are not diabetic, have less weight to lose, and are less carbohydrate intolerant they suggest you would probably do well starting on the moderate level of 21 to 50 grams of net carbohydrates a day. While a few people may still be in nutritional ketosis at this level, it is a LCHF diet, and not technically a ketogenic diet. 3) For those of you who are relatively lean, active or athletic, but still want to lose those last few pounds or get a little more defined you can try the liberal level of 51 to 100 grams of net carbohydrates a day.
Foods Allowed (14:23)
The allowed foods on a LCHF include: any meat, fish, and fowl you want. You can eat dairy products such as butter, cheese, and heavy whipping cream, but no milk as it has high levels carbohydrates in the form of lactose, aka milk sugar. You can eat nuts, seeds and berries in limited amounts. Eat all the healthy fats such as butter, olive oil, avocado oil, coconut oil, sesame oil and nut oils such as macadamia, almond, and walnut. They also recommend eliminating all processed seed oils such as corn, canola, cottonseed, sunflower, safflower and vegetable oils which have higher levels of omega 6 fatty acids. High levels of omega 6 fatty acids have been shown to increase inflammation in the body, so a proper balance of omega 6 to omega 3 fatty acids is important. Processed seed oils tend to have high levels of omega 6 fatty acids, with little or no omega 3 fatty acids and that is why they are not allowed. The carbohydrates that are recommended on a LCHF, should come from green leafy vegetables, and other vegetables that grow above the ground, as they have the least amount of natural sugars. The one major exception to this rule is corn. Although corn does grow about the ground, it contains to many carbohydrates. The examine the LCHF food lists, click on the following link Diet Doctor recommended foods.
The Percentage Of Energy Supplied In Foods (15:54)
According to Dr. Eenfeldt, it’s not just about the grams of carbohydrates a food or recipe contains. The Diet Doctor philosophy goes on step further. They only consider a food or recipe to be ketogenic if it meets two criteria. 1) the total amount of energy supplied from carbohydrates must be less than 4%, and 2) the maximum amount of energy supplied from protein must be less than 25% of the total food or recipe. In other words, the majority of your bodies energy supply, 70% or greater should be supplied by healthy fats.
When it comes to energy production, both carbohydrates and proteins supply 4 kilo calories (kcal’s) of energy per gram consumed, while fat supplies 9 kcal of energy per gram consumed. Right away you can see that 1 gram of fat supplies a little more than twice the energy of 1 gram of carbohydrates or protein. This is why fat adapted people have more energy reserves than people who fuel their body via carbohydrates.
To figuring out the energy percentage of a food or recipe is really quite simple. First, you add the total grams of net carbohydrates and protein in a food or recipe and multiply each of these by 4, because they each supply 4kcal of energy per gram. Then you multiply the amount of fat grams in the food or recipe by 9, because fat supplies the body with 9kcal per gram. Second, you then add these three numbers together to get the total amount of energy supplied in the food or recipe.
Let’s look at an example of one of our favorite recipes, bacon wrapped asparagus. This asparagus recipe contains 4 grams of net carbs, 44 grams of protein, and 76 grams of fat. Therefore the net carbohydrates supply 16 kilo calories, the protein supplies 176kcals of energy, and the fat supplies 684kcal of energy. So the total amount of energy produced by this recipe is 876kcals. So, to figure the percentage of energy that net carbs, protein, and fat each supply, we take the individual amount of kcals supplied by each energy source and divide that by the total kilo calories of the recipe. In this example, our recipe supplies a total 876kcals.
Carbohydrates: 4 grams of net carbs (4gms net carbs x 4kcals = 16kcals)
Protein: 44 grams (44gms protein x 4kcals = 176kcals)
Fat: 76 grams (76gms x 9kcals = 684kcals)
Total Kcals In Recipe: 876kcals (16kcals + 176kcals + 684kcals = 876 kcals)
So, to figure the percentage of energy that net carbs, protein, and fat each supply, we take the individual amount of kcals supplied by each energy source and divide that by the total kilo calories of the recipe. In this example, our recipe supplies a total 876kcals.
Carbohydrates = 1.8% of the total energy supplied (16kcals / 876kcals = 1.8%)
Protein = 20% of the total energy supplied (176kcals / 876kcals = 20%)
Fat = 78% of the total energy supplied (684kcals / 876kcals = 78%)
For this recipe, the net carbohydrates supply only 2% (1.8%) of the recipes total energy, the protein supplies 20% of the total energy, and the fats supply 78% of the energy in the recipe. So our bacon wrapped asparagus recipe defiantly meets the diet doctor criteria of being ketogenic.
Key Points To Remember (20:20)
Some things to keep in mind regarding the LCHF diet. 1) Only the strict level is considered truly ketogenic. Eating less than 20 grams of net carbohydrates a day will guarantee that everyone will be in a state of metabolic ketosis regardless of body type or metabolic disorder once they have burned through all of their stored glucose. 2) The focus of this way of eating is on eating real foods cooked with natural ingredients (meat, butter, and vegetables), without unnecessary additives. A concept that is also promoted by Dr. Tim Noakes in his Banting 2.0 diet that we examined in episode 3 of the keto confidential podcast. 3) Yuo want to minimize the amount of omega 6 fatty acids and replace them with healthy omega 3 fatty acids.
Because we are individuals and each of our bodies react differently to carbohydrates, as with any low carbohydrate eating plan you will have to engage in some self experimentation to find the right level to meet your goal.
You’ve Got Mail (21:23)
So guys, there is no listener mail this week, but I wanted to discuss a topic that was brought to my attention by one of my coworkers who has embraced the ketogenic lifestyle. Her concern was that she had been doing keto for about a month, and she was disappointed in her weight loss so far. She told me she felt 100% better, had more energy, and couldn’t believe that she was not hungry, but she still had not lost more than a few pounds and was feeling some what discouraged.
I told her that the scale was not her friend. I say this for one specific reason. While he weight had changed very little over the last month. She has had significant outward changes in her body composition. Her face is quite a bit thinner, and her body looks slimmer. When I asked her how her clothes were fitting, she stated she definitely noted they were more loose, and that she could wear some of her older clothes that she could not fit into for a while.
Because she sees herself everyday in the mirror. She does not notice the small changes that are happening to her body everyday. However, when someone else sees her that has not seen her in a while, they notice the dramatic changes she has made to her body over the last month. My point is that the number of pounds that you lose on the scale is not necessarily a measure of your success. You will experience rapid changes in body composition during your ketogenic journey. You may not lose as much weight as you would like at first, but your clothes will fit better or become more loose as you continue with this way of eating.
Weighing yourself on a daily basis will only cause you to become discouraged because your natural body weight can fluctuate between 2 to 3 pounds per day. If you just feel the need to weigh your yourself, then pick one day a week and weigh yourself only on that day. Keep in mind, the weight loss will come, but for some of us it just takes a bit longer than others.
If you have any questions or feedback regarding anything you have heard on this podcast, feel free to send me a e-mail at firstname.lastname@example.org. Don’t forget to include your name and e-mail address in message. Keep in mind, that if you do not want me to use your name in a future episode of this podcast, then let please include that in your message. Just keep in mind that it may take some time before I can respond to your email.
Recipe Of The Episode (23:19)
We eat a lot of chicken in our home, and one of my favorite recipes is chicken deep fat fried in lard without any coating and then lightly brushed with butter and seasoned with salt and pepper. But that recipe takes a fair amount of time to setup, cook, and clean up. One of our favorite alternative recipes is oven baked “fried” chicken using my homemade version of ‘Shake And Bake’ made with ground pork rinds.
This recipe makes a delicious oven fried chicken that is better than the original Kraft ‘Shake and Bake’ products both nutritionally and in it’s flavor profile. This ketogenic recipe really demonstrates just how delicious a low carbohydrate seasoned coating can taste. The best part about this Shake and Bake recipe is that it is easy to make and it tastes fantastic. For this recipe you will need.
8 – 10 pieces of bone in thighs.
1 ¾ cups processed pork rinds (one 5 ounce bag)
2 tablespoon dried parsley
4 teaspoons chicken bouillon
2 teaspoons paprika
2 teaspoon onion powder
2 teaspoons garlic powder
2 teaspoons salt
Crush pork rinds by hand or blitz them In your food processor and add the remaining dry ingredients and stor in an airtight container. When ready to use, add 1 cup Keto shake and bake to a medium sized bowl or zip lock bag or container and add the chicken a few pieces at a time and mix until evenly coated. Just like the original, there is no need to use any liquid when using this coating mix.
Once the chicken is evenly coated, take it out of the bag an place it on a foil lined baking sheet sprayed with a non-stick cooking spray and bake at 400 degrees for 30 minutes or until done. Keep in mind that larger thighs or pieces of chicken may take an additional 10 – 15 minutes. That’s all there is to it.
Making your own Keto style Shake and Bake gives you another tool in your arsenal to cook delicious LCHF and Keto meals. You can use this recipe to coat chicken or pork to add a delicious and crunchy coating that is far easier and less messy than frying. The great thing about using ground pork rinds is that they are neutral in flavor and when baked, the pork rind coating tastes just like a flour style coating. In fact, I served it to some non-keto friends and when I told them afterwards that the coating was made of ground pork rinds they were amazed.
The End (26:07)
If you enjoyed this episode of the Keto Confidential podcast podcast and have found this content useful, then please subscribe, take a few seconds to rate this episode, and write a quick review about it so that others may benefit from this information. If you know someone that is struggling with obesity. type 2 diabetes, or both please share this podcast with them so that together we can help them overcome their struggles. Once again, I would like to thank you for listening. So until next time, be safe, and stay keto strong my friends.
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Endfeldt, Anreas, M.D. (2014). Low Carb, High Fat Food Revolution: Advice and Recipes to Improve Your Health and Reduce Your Weight. New York, NY:Skyhorse Publishing.
Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Living. Beyond Obesity LLC.
Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Performance. Beyond Obesity LLC.