How low carb is LCHF?
How low carb is low-carb?
Eating a low carb high fat diet has been very popular in Sweden since about 2008. But how low carb, and how high fat? There are no generally agreed exact levels.
This is a debate that flares up repeatedly. Some people think that only ultra-strict low-carbers should be allowed to use the term LCHF (people eating below 10 – 20 grams or carbs per day, for example). Others, who eat a more liberal form of LCHF – with a bit more carbohydrates – feel that strict LCHF is too extreme, and that they should use another term.
To me the answer is clear: No one has the exclusive right to decide what the concept LCHF means to others, exactly how many carbohydrates can be included. One has to accept that others choose to eat LCHF in their own way.
Some people need to eat very few carbs for a maximum effect. This includes many people with big weight issues, diabetes (mainly type 2) and food/sugar addiction, for example. One example is Tommy Runesson, pictured above, who lost more than half his body weight when starting on a strict LCHF diet many years ago, and still sticks to a strict variant.
Others – less carb intolerant people – do great on a more liberal LCHF. A third group of healthy, lean, active people may not even need to eat low carb at all, as long as they mainly eat unprocessed slow carbs.
My definition
Here’s my view on different levels of LCHF:
- Strict LCHF <20 gram carbs per day
- Moderate LCHF 20-50 grams per day
- Liberal LCHF 50-100 grams per day
The above numbers discount the fibre – you can deduct them from your carb counts. But don’t be fooled by the label “net carbs” on processed products. That’s usually just a way to trick you and I’d go so far as to suggest not eating anything with the words “net carbs” printed on it.
In addition, one could possibly add the concept “exercise-liberal LCHF” that Jonas Bergqvist coined. He argues that people who exercise a lot and eat large quantities of calories daily may also eat more than 100 gram carbs per day and still be mostly in fat-burning mode. This too could be called LCHF.
You can of course also eat more carbs than 100 grams and still be inspired by LCHF ideas and LCHF recipes.
Who needs strict or liberal LCHF?
The fewer the carbs, the stronger the impact on weight and health. A stricter diet will generally produce a stronger impact on weight and some health markers, such as blood sugar and blood pressure.
Some people are more sensitive to carbohydrates than others and need to keep a strict LCHF diet for best results. Others – the lucky ones – may eat larger amounts of good carbohydrates and still remain lean and healthy. This is something to be thankful for as it makes life easier.
More
More health and weight success stories
Ate a High-Fat Diet – Lost 200 lbs
LCHF Deadly in the Long Run… or Not?
Great Cholesterol Numbers After 4 Years on an Ultra-Strict LCHF Diet
61 comments
@andrés
Choosing that 150g/day low carb definition itself is arbitrary in how it's arrived at. This is not a figure that has anything to do with weight loss for the obese or overweight. During active weight loss the body is fueled by fat (and ketones) glucose and protein (via gluconeogenisis). (Some glucose is also metabolized from the glycerol released with the breakdown of TGs. To decide that it's more important to keep glucose high enough to prevent both ketosis and gluconeogenesis based on tube feeding data from a population not losing weight is arbitrary.
The LCHF moderate protein diet includes sufficient glucose and protein to sufficient glucose for all the body's function that require them, plus provides ketones and FFA as fuel, which are not found at the higher carb intakes.
Not sure what point you're making with the link to Vicente's web page, but he's arguing the opposite of your position. He's denouncing the kind of research you're advocating.
You should distinguish between amount of carbs advocated and cut-off point where to expect a metabolism shift. I insist that should be expected to be observable below 150g. You should check those Vicente's posts I have linked. The papers commented upon by Vicente don't use any objective cut-off point. They use a higher value than 150g hence the inanity of their conclusions about low carb.
Trying to find a cut-off point for ketosis is going to be much more difficult and arbitrary.
I specified the metabolic parameters. 20g and below almost everyone is in ketosis. 100g and above almost everyone is not in ketosis. The diet I advocate (LCHF Moderate Protein Ketogenic) starts at 20g and as the dieter nears their target weight increases. It would only go above 100 when target weight loss is reached.
"I insist that should be expected to be observable below 150g."
But that insistence is not based on any evidence and is contrary to what you've already said. The threshold for nutritional ketosis is much lower, and LCHF diet starts at a very low level because nearly everyone will be in ketosis at that level. Intake is increased to find the level for each individual.
"The papers commented upon by Vicente don't use any objective cut-off point. They use a higher value than 150g hence the inanity of their conclusions about low carb."
Right. But the cutoff should be lower to be considered LCHF. But there's no shortage of studies that meet that criterial.
Here's a few studies on the DietDoctor's page that do:
Science and Low Carb / Paleo - DietDoctor.com
http://www.dietdoctor.com/science
Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet — NEJM
http://www.nejm.org/doi/full/10.1056/NEJMoa0708681#t=articleMethods
A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women: The Journal of Clinical Endocrinology & Metabolism: Vol 88, No 4
http://press.endocrine.org/doi/full/10.1210/jc.2002-021480
A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity — NEJM
http://www.nejm.org/doi/full/10.1056/NEJMoa022637#t=articleMethods
JAMA Network | JAMA Internal Medicine | The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat: A Randomized Trial
http://archinte.jamanetwork.com/article.aspx?articleid=217514
Nutrition & Metabolism | Full text | Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women
http://www.nutritionandmetabolism.com/content/1/1/13
A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. - PubMed - NCBI
http://www.ncbi.nlm.nih.gov/pubmed/15148063
A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. - PubMed - NCBI
http://www.ncbi.nlm.nih.gov/pubmed/15148063
Efficacy and Safety of a High Protein, Low Carbohydrate Diet for Weight Loss in Severely Obese Adolescents - The Journal of Pediatrics
http://www.jpeds.com/article/S0022-3476(10)00120-4/abstract
Low- and high-carbohydrate weight-loss diets have similar effects on mood but not cognitive performance
http://ajcn.nutrition.org/content/86/3/580.full
A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. - PubMed - NCBI
http://www.ncbi.nlm.nih.gov/pubmed/17971178
Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet - Springer
http://link.springer.com/article/10.1007%2Fs11745-008-3274-2
Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents : Journal of Pediatric Endocrinology and Metabolism
http://www.degruyter.com/view/j/jpem.2012.25.issue-7-8/jpem-2012-0131...
Nutrition & Metabolism | Full text | The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
http://www.nutritionandmetabolism.com/content/5/1/36
Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents - The Journal of Pediatrics
http://www.jpeds.com/article/S0022-3476(02)40206-5/abstract
All of this debate on these comments is funny to me.
Relax folks. Once size doesn't fit all...