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Thursday, 5 March 2015

Ten Rules Of Low Carb Healthy Fat (LCHF) Eating.

Grant Schofield is Professor of Public Health at Auckland University of Technology and director of the university’s Human Potential Centre (HPC) located at the Millennium Campus in Auckland, New Zealand. His research and teaching interests are in well-being and chronic disease prevention especially reducing the risk and eventual mortality and morbidity from obesity, cardiovascular disease, and diabetes. He lives by the motto “be the best you can be” 

He has recently written an article on his blog about the Ten Rules Of Low Carb Healthy Fat (LCHF) eating which I've copied below. It certainly makes for interesting and informed reading.

So now on with Prof Grants Schofields ten Rules:

"Rule 1: Go low “HI”
Replace processed foods with stuff that was recently alive – foods low in the Human Interference (HI) factor. Real, actual food is the foundation of the LCHF lifestyle.

Rule 2: Cut the carbs (down…not out)
Sugar and grains are not good for you (yes, that means bread, even if it is wholegrain). Just how low you go depends on your personal tolerance to carbs, or degree of insulin resistance.

Rule 3: Virtuous vegetables
Vegetables are good for you. Eat lots of them, at each meal if possible. The good news is you can add fats such as olive oil or butter to make them taste even better.

Rule 4: Make fat your friend
Sugar is out, total carbs are low, protein is moderate, and, because you have to get your energy from somewhere, fat is in. We will show you how to overcome “fat phobia”.

Rule 5: Put protein in its place
You need protein for life, but once you have more than your body needs, it gets converted into sugars by the liver. LCHF is not a high-protein diet. Many people stall in their progress because they are overdoing the protein.

Rule 6: Eat on cue
The whole point of LCHF is that your body will now be able to send and receive the messages it needs to stay in shape, to tell you when you are full, and to energise you. So listen to your body!

Rule 7: Sort your support
Other people matter. Surround yourself with helpers, ask for support, and don’t be afraid to request exactly what you want when you are out and about. Yes, it feels odd to order a burger without the bun the first time, but you will be amazed at how much people will help someone on a life mission.

Rule 8: Diligence, not effort
Relying on your “won’t power” (effort) – like avoiding the chocolate cookies in your pantry – is futile. Instead, rely on being organised and having a ready supply of the right foods around you (diligence) in the first place.

Rule 9: Adopt the “3-meal” rule
You, like us, are human. Humans make mistakes. We do, and we expect you will fall off the wagon. That’s OK as long as we can help you jump back on again. We run the 3-meal rule: there are 3 meals a day, 21 meals in a week. Let’s get most of them right, knowing that three meals off the wagon a week is OK.

Rule 10: It’s not JUST about the food
News flash from Dr Obvious: other things also affect your health – exercise, booze and cigarettes, drugs, stress, sleep, and much more." 

You can read more on this article here

And there is still more information about the LCHF lifestyle  here , including success stories here

Happy LCHF reading and please feel free to share any thoughts / questions.

All the best Jan


Anonymous said...

Good to read this. Reinforces why I chose to do this. Thank you.


Sonny G said...

Hi Jqn..

I found you through Cozy Little House.

I saw your name and grinned,yeaaa a LCHF person..

I was diagnosed type 2 on feb. 22 in the hospital for low sodium and high blood pressure- then the doc walks in and says- you are diabetic- we'll give you meds- just take them as perscribed, and out he walked..I'd hve had a big fit but they had me all doped up and on a fluid bag.. I cried. go the meds- came home- looked at the info they gave me and what diet to use- yesssssss the good old american diet and I cried.. I knew that wasnt right and would only add to higher and higher doses of meds with insulin to follow some years down the road.. I got right online and started reading.. Found a great forum with amazing folks willing to share their hard won knowledge with me and on day 11 I felt calmer and hopeful that I could handle this the LCHF way...
I had asked for a sign this morning that I'd made the right choice in diet- this evening I went to read on Brenda's blog and THERE WAS YOUR NAME..
I smiled and I cried and I wanted to tell you...

Lowcarb team member said...

Hi Ben ... many thanks for stopping by and leaving a comment. The 'Prof' did write a good article didn't he and it's always good to talk about Low Carb Healthy Fat ...

All the best Jan

Lowcarb team member said...

Hi Sonny ... thank you so much for leaving your thoughts and comment. It was so lovely to read your words.

When first diagnosed as a diabetic many are angry, confused, why me etc. A multitude of different emotions that have to be deal with. Forums and blogs can help enormously and it is so good to talk to like minded people and ask questions. Never be afraid to ask questions, it is your health and that is important.

I hope you have a good weekend and look forward to hearing from you again. I will hop over to your blog too.

Many thanks

All the best Jan