How low carb is LCHF?

tommy

Tommy Runesson on strict LCHF

How low carb is LCHF?

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

Tommy Runesson’s English blog

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

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61 comments

  1. FrankG
    For me LCHF is a personalised approach and the definition (if even needed) is simply the same as used in every diet trial... expressed as a percentage of energy (calories) from each of the macronutrients

    Not that I count calories but I believe the maths is a simple as: take a 2,500 calories per day diet, replace as little as 100g of carbs with around 42g of fat to remain isocaloric but potentially change the percentages from LFHC to LCHF.

    The ones I see most often assuming LCHF to always mean very-low or even zero-carbs are those who try to build this as strawman or even an argumentum ad absurdum by holding up then shooting down a ridiculously extreme example... those same people who say things like "I think it is unwise/unsafe to remove an entire food group from your diet" -- although strangely enough, they never made this same cry about "low-fat" diets.

  2. Shawn
    This is very helpful but what do you define as "slow" or "good" carbohydrates?
  3. Michael
    What about the "HF" component in LCHF? How high is high, and how much is too much? By the way, I have read Tommy's blog and gotten a lot of great ideas there.
    Replies: #6, #7
  4. Freddie
    I was at a meeting of my women's club last night, and as part of the programming there was a presentation on women's heart health from a woman whose mother had 10 heart attacks over the course of 30 years (and eventually died). She started by talking about the risk factors for a heart attack: obesity/sedentary lifestyle (which she put together because she believes they are linked), high blood pressure, high blood sugar, high cholesterol, smoking, and family history. Then she went on to give the same tired old spiel about how you MUST cut back on saturated fat because that leads to higher LDL and that's what's really going to kill you.

    And then at the end of the speech, she told us the only risk factor her mother had had was family history, which was the only risk factor of those she'd been talking about that was out of her control. No one else in the room seemed to notice the contradiction there.

  5. xelablan
    I agree with you. We must not to be so radicals to exclude ones to others...
  6. Mark
    Michael, i've read in various places that for HF portion of LCHF, shoot for 65%+ of calories from Fat. A good day for me is around 70%.

    Mark

  7. Zepp
    Its a semantic matter, but go for an egg.. 60E% fat.

    And then one have to dive in to E% ,Energy percentage!

    HF is high as E%.. of your energy demand.

  8. Eric Anderson
    Why not measure respnse to carbs and or protein eaten?

    Blood glucose and blood ketones can guide grams of carbs and grams of protein.
    Results can vary from day to day and person to person but over time a clear result of this many grams of protein at a meal results in this level of blood sugar (2 hr pp) or that level of ketones.

    What is the goal? better health? What is the measure? Blood glucose, HA1c, fasting insulin? Blood ketones between 0.5 to 3.0 MM?

    Take charge for your food and results!

    Just because your weight is this or that does not mean you are eating optimal amounts of fat, protein, and carbs!

    I have found Dr. Richard K Bernsteins books a great place to start.

    For me I adjusted protein to a target of 37.5 grams per meal (5 Whole egg equivalent) and stick with Dr bernstein on the 6, 12,12 grams of carbs. Fat is 80 % plus (Animal fat Butter etcetera) It is very easy to drop below optimal fat so I target two sticks of butter (800 + 800) per day added to animal protein and connected animal fat.

    You may find another level more suitable for you.

  9. stevecanuck
    I prefer to describe one's approach to LCHF by whether the diet being followed is ketogenic or not.
  10. Francis Chiarilli
    I have not been able to go ketogenic even on a very low carb high fat diet. I am 76 now but had no trouble when I was younger. I am losing weight and am not hungry. It is winter so i am not very active. Any suggestions?
    '
  11. Nate
    Frank G. gives an example of how people arbitrarily assume that a LCHF diet has zero or near zero carbs. Another example that I've frequently noticed is where they say a LCHF diet requires consuming less than 300 or 350 grams of carbs per day. These two extreme assumptions of what defines a LCHF diet show the need to provide some solid definitions for LCHF. To be able to have meaningful discussions about LCHF in every day life, it is best to have everyone agree to what the words or acronyms mean. Thus, I very much like the Doc's definitions of different levels of LCHF.

    Will I use these terms in my comments and discussions? Yes to some degree, but I will most often simply use the acronym, LCFH and mean a diet with 100 or less grams per day.

    Now, I also think that in more scientific papers or discussions, it may be appropriate to more exactly define your terms. Giving the percentages of each macronutrient along with the calories consumed would be appropriate in such cases. Any scientist would welcome and possibly need the more exacting details and not be put off by a little math, if needed.

    BTW, much of his article reminds me of Atkins and his understanding that everyone is different.

  12. Jim Anderson
    As a couple of others have already suggested, the "high fat" is as important as the "low carb." My weight loss goes well when I keep my net carbs in the "moderate" range of 20 - 50 grams per day, and my percent of calories from fat at 70 - 75%. Probably higher than 75% would work great, too, but I have a hard time getting there. When I first started eating LCHF, I was focused almost entirely on the carbs. I ate too much protein some days, messing up my keto-adaptation. This could be one reason my weight loss sometimes stalled or reversed. So I think it's crucial to stress to LCHF newbies that it isn't just about cutting carbs, but about upping fat and limiting protein. Of course, some people are so fat-phobic that they can't grasp the "high fat" part of the message!
  13. Eric Anderson
    @ Francis #10

    How do you know if you are ketogenic?
    Do you measure blood ketone or breath?
    How much fat do you eat?
    Protein?
    Carbs?

    Read Phinney and Volek

    Eric

  14. alan
    i do agree: for sugar addicts low end is necessary
  15. Eric Anderson
    Zepp
    Not sure about what you write!

    Phinney and Volek write alot about well formulated ketogen diets and the range of macronutrients and then looking at blood ketone levels.

    IMO if your blood glucose is not about 83 mg/dl or where it was before a meal two hours after a meal then the amount of carbs and or protein may need to be adjusted.

    Both carbs and protein can raise insulin too much!

    Percentages do not mean much when weight and heigth are not considered.

    100 kilo vs 50 kilo person both can do just fine on zero to 30 gram range of carbs and .38 grams of protein per pound of body weight. FAT should be the rest to maintain healthy body weight.

    3 people may get different results on the same number of grams of protein; For example 21% of daily calories can be 1) consumed in one or two or 3 meals. Which is better and which is best?
    420 calories from protein in one meal' 210 in each of two meals, or three meals of 140 protein calories?

    Which induced autophagey? Which inhibited autophagey? And in the end which is acceptable and doable by the individual eating?

    Again read Doctor Richard K Bernstein and Phinney and then decide and experiment and adjust for yourself. I do not see how as little as 60 % from fat would be ketosis level.

    Measure do not guess or estimate!
    Eric

    Reply: #16
  16. FrankG
    "Percentages do not mean much when weight and heigth are not considered"

    As I see it, percentages are more meaningful than absolute grams of carbohydrate :-)

    100g of carbs will likely have a larger effect on a 50 kilo person as compared to a 100 kilo.

    But for me it is not so much about numbers but rather the approach... focus on the quality of the foods, eat unprocessed food, prepared mostly at home, source your ingredients locally. Do these things and the ratios etc.. tend to look after themselves, I find

    I don't intend to spend my life counting calories, grams of carbs, fat and protein. Maybe these are useful metrics to collect now and then, to figure out what works best for you, but I don't see that as a lifelong, sustainable, or satisfying way to eat, personally.

    Reply: #17
  17. Murray
    "I don't intend to spend my life counting calories, grams of carbs, fat and protein. Maybe these are useful metrics to collect now and then, to figure out what works best for you, but I don't see that as a lifelong, sustainable, or satisfying way to eat, personally."

    Hear, hear. Excellent point.

    When you roll a hoop over the ground, you just tap it now and then to keep it rolling and on course. You don't try to micromanage the rolling. It is the same with gait, actually; your brain just fine tunes the momentum of the gait manifest in the mechanical limitations and propulsive properties of the bones, muscles and gravity.

    It should be same with diet. I look at food labels or nutrient breakdowns of unlabelled foods (the ones I try to eat more of) to look for danger signs. How much would give too much sugar, too much omega-6, and so on.

    But my life is analog, not digital. The digital moments are the taps on the hoop from time to time to keep it rolling in the right direction.

    Eventually, my senses of appetite and nutrient craving have become reliable guides and I rarely resort to digital analysis of my food. I do, however, measure blood glucose and ketones digitally. I also often measure physical activity digitally, such as monitoring heart rate doing interval training. I quit measuring weight digitally. Now I just use the mirror and the waistband in my pants for analog feedback.

  18. Boundless
    "• 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."

    This indicates why "LCHF" may be too vague a term to use reliably. If those rankings are total carbs, the first two ranges are actually describing what I would consider to be a ketogenic diet for most people. I understand the keto/glycemic border to be near 50 grams net carb.

    I consider "low carb" to be the threshold below which the individual is at least a part-time fat metabolizer. Above that is full-time glycemic.

    "But don’t be fooled by the label “net carbs” on processed products."

    I haven't seen that [yet] on any products in the US. We have to do the math ourselves, based on TC minus "fiber", and yes, the "fiber" number can be gamed, and is also entirely unreliable in clarifying whether prebiotic fiber or entirely inert filler.

  19. Michael
    Great discussion on this thread. I have had little to no issues with reducing refined carbs (bread, pasta, treats, crackers, and soda) from my daily eating regimen. Upon reflection, I have not been hitting the high levels of fat as described. I would estimate that bacon and eggs would hit the right numbers, but what about a pan seared pork chop and asperigus? Or a hamburger patty with cheese and green beans with a knob of butter? A chicken breast skin on and carrots dipped in 14% cream. Are those typical meals (not looking for surgical dissecting of macros here) that people on this thread would eat, and if so, would you suggest adding olive oils or butter to increase the fat calories?
  20. Sharla
    Hi!
    Can we drink coffee in this diet???
    And alcool, wine, etc???
    Tks
    Replies: #21, #24
  21. Michael
    Savour don't Smother
    "A typical day's intake of fat may include the following:
    2 tbsp oil for dressing
    1 tbsp butter
    1 ounce cream
    2 ounces cream cheese
    2-3 eggs
    2-3 servings meat or fish
    10 olives or 1/2 avocado
    2 ounces nuts"
    Westman, Phinney, Volek, The New Atkins, p57, 2010
  22. Chrissy
    Didn't know where to post this but I thought everybody would maybe find the humour in it :)
    http://www.stuff.co.nz/life-style/well-good/teach-me/67589390/pope-fr...
  23. Zepp
    Some even drink coffe whit fat in it.. as a kind of start of the day!

    https://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-a...

  24. Yufina
    I think that, when you get at least 60E%+ of calories from Fat, would be good rule.

    I hate when mainstream media will tell you that anything between +30-50E% from fat is high fat and bad for you.

  25. Neil
    Why don't we adopt a shorthand methodology in the same way that we have for plant nutrient
    eg 9-7-7 (NPK) means 9% nitrogen, 7% Phosphate & 7% potassium.

    so a typical LCHF diet might be 70-15-10 (FPC) 70% fat, 15% protein & 10% carbs the remainder being fibre.

    http://www.agrigem.co.uk/lawn-fertiliser.html?utm_source=google_shopp...

    Reply: #42
  26. Maria
    Hi Andreas,
    What would you recommend to someone with hFH who does not have a weight problem? I seem to feel better when I don't stick to 20 g of carbs or less. I guess I'm asking what should be my upper limit? Thanks for the post.
  27. Zepp
    What is hFH?
    Reply: #29
  28. erdoke
    I am wondering what the h stands for, homozygous or heterozygous? :) FH must be familiar hypercholesterolaemia.
  29. Maria
    hFH is heterozygous familial hypercholesterolaemia.
  30. Zepp
    Well then.. its a very tricky question.. becuse if one have FH.. one dont handle fat as an healty individual.

    Or rather one dont have the same capability to take care of LDLremnats.. so they can be very high.

    Do you realy have an genetic test done, do one or both of your parents have the same condition?

    I dont think anyone recomend a high fat diet for any FH?

    Its a differens of high cholesterole levels for those suffering of metabolic syndrome and those having a bad genetic capability to reduce LDL remnants.

    Reply: #32
  31. erdoke
    I recommend to read the following post:
    http://www.dietdoctor.com/dr-mcdougall-in-shocking-vegan-interview#co...
    Also, this blog entry by Ivor Cummins is worth a look:
    http://www.thefatemperor.com/blog/2015/4/6/cholesterol-conundrum-101-...
    Replies: #35, #37
  32. Nancy
    I was introduced to the HFLC about 18 months ago by my son. Since that time he has lost 85 lbs. He tries to help me find out why I am not losing weight. It has helped my blood sugar and for a while I thought I had success with bringing down blood pressure. However my weight has only come down 6 lbs. It is not because I don't have it to loose as I am considered obese. I have Sten Sture Skaldeman's Lose Weight by eating and thought I found where I was sabotaging myself. But after 3 months of 12 carbs a day, maybe another 3 from using heavy cream for my coffee and other foods, like creamed spinach. I am still not able to get into smaller clothing.
    I do not buy processed foods and try to follow this as closely as possible. I must be eating more than I should is the only answer I can come up with. I only eat when I am hunger and may use more fat than I should. I wish there was someone near that could help.
    When I was about 30 years younger, I lost a lot of weight on Atkins and I thought this might be even better for me. My meals consist of AM: coffee with cream, some days 2 eggs with cheese and cream, cooked with butter or Coconut oil. Or if I am not hunger I have the eggs when I am, usually 2:45 pm. then when I am hunger again maybe 8 or 9pm, have a steak, hamburger, OR pork chop with a cream gravy and a small side of cream spinach OR asparagus with butter. In between, coffee or water. Alternative dinner protein is Fish or chicken. Like the book says, anything that moves. Please tell me what is wrong. I am not good at making changed so see what happens. I am worried I will gain the weight .
    Reply: #34
  33. Zepp
    Then you got good advices from both your son and Skaldeman.

    Have you tryed intermitent fasting?

    Its better to eat only twice a day, and if one got insulin resistance one can eat ones a day at least one day a week.

    But that is good if you are insulin resistante.

    As Dr fung says, LCHF is the answer to what to eat, but there are altso a question about when and how often.

    Have you checked your thyroid hormones?

    Reply: #43
  34. Zepp
    Yes I have read the same from Ravnskog, but its still difficult to come whit advices.. more the avoiding sugar and other junkfood.
  35. Chris the Barbarian
    I always frowned upon the relative values. It is about the absolute values - each molecule of Carbohydrate and Protein gets digested and eventually enters the bloodstream, as either glucose and/or amino acids, where Insulin has to do its job and store those nutrients. IMHO it is all about the individual level of Insulin resistance - some people obviously do fine on 50 grams Carbohydrate each day, some have to keep it as low as <20 gr daily.

    Each Molecule counts. So stating that if you eat 15% of your daily intake as carbohydrates is good enough does just not cut it. Even absolute values are not enough - as mentioned above. A better indicator is to look at your health markers, and how they change when your diet changes.
    -Lipids: TG/HDL Ratio, Total TG, HDL/LDL Ratio, Apo A / Apo B Ratio
    -Glucose: Glucose in serum after a meal(30 min intervals), on an empty stomach, HBA1C at least every other month
    -Ketones: BHOB in serum, AcAc in Breath. No urine tests, as they are not a good indicator in ketosis adopted individuals.
    -Body-Measurements: Waist-Hip Ratio, total %BF, BF distribution, ...
    - and many more I don't remember on the top of my head.

    As an engineer, I am always surprised how sloppy research is handled in Nutritional Science. I really look forward to the NUSI.org studies, that is what I call proper science.

  36. Maria
    Hi drdoke,
    Thanks for the links. I had seen the one by Ivor.
    My father and brother also have hFH. My LDL stays very high no matter whether I eat no fat or really high saturated fat. But my HDL skyrockets on high saturated fat, and triglycerides are very low.
    I've been low carbing for about 10 years now. I have found however that I don't do too well below about 70 g of carbohydrate or so. The main problem is sleep. If I go below 70 g per day, I can't sleep.
    Given everything I've read, I don't suspect hFH increases your odds of heart disease if you are eating a proper diet. So from my research and my own experience, I think saturated fat is necessary for heart health, with moderate protein, but the carbs are still an unknown. Likely everyone is adapted to eating different levels. So what is a safe upper limit?
    Reply: #38
  37. erdoke
    Maria,
    You already know more about the topic than I. Great job in educating yourself! Based on what I have read on this, there seems to be no clear evidence that hFH increases your risk of heart disease when TG are low and HDL is high as well.
    Regarding carbs, it might make sense to do a follow-up lipoprotein measurement after consuming a bit more for a few weeks and closely monitor triglycerides and HDL. Until you are not gaining weight and TGs do not start climbing up significantly, I believe you are doing fine.
    If in doubt you need to find a local physician who is experienced in this area and supports low carb lifestyle in general.
  38. ken
    Bottom line is no matter what u eat it's calories in vs out.. no one has ever been able to proove u can eat more then your bodies maintenance calories and not gain weight.. NO ONE
    Replies: #40, #41
  39. Zepp
    The oposite.. LCHF prove that one need to eat less calories to lose weight!

    And we do give advices how to eat to make it happen.. without going hungry.

    To make one lose fat one have to losen the brake how keep it stuck in adipote tissue.. make a high lipolysis.

    And high lipolysis is impossible whitout low normal insulin.

    But thank you anyway, telling us the obvius.

  40. erdoke
    ken,
    You still don't get it. It does matter a lot what happens with "calories" after you put them into your mouth. The major problem with calorie counting is that both sides of the equation are unknown. We have no control over the utilization of calories going in (assuming 100 % conversion of all foods to energy is a huge mistake), as well as nothing is known about changes in expenditure . Another failure is not to recognize that there is a feedback system between calories in and out, so these are not independent variables.
    I can easily add +1000 kcal fat to my diet and still not gain weight. On the other hand there might be difficulties with sleeping, because my REE goes up significantly to burn off the calories. Is it a bit more clear this way?
  41. Boundless
    re: ... so a typical LCHF diet might be 70-15-10 (FPC) 70% fat, 15% protein & 10% carbs ...

    Already done. The notation established by Sears (Zone Diet) was C-P-F.

    Zone is [was] nominally 40-30-30, although of the bar brands based on it:
    - Zone Perfect (now owned by Abbott) doesn't even talk about 40-30-30 anymore,
    - Balance Bar still adheres
    - Zone Diet (Sears) doesn't even talk about 40-30-30 anymore.
    All of these started with Sears.

    40-30-30 is miles ahead of USDA/SAD (which is more like 60-30-10), but it's way far from optimal.

  42. Nancy
    Zepp, thanks for that comment.. My blood sugar is normal and since I started on LCHF I am off the Metformin. Never had a bad comment on Thyroid, always good. You are right sometimes it is just breakfast and dinner.
    Can it be the meat? I eat a strip steak and maybe I should be cutting it in half? Fish, poultry, usually 6 to 8 oz. Pork chops one 3/4 inch chop as fatty as I can find.
    All of my blood work has come down into the normal range, just not losing weight.
    I will try the once a week no meals. Can that still be with the morning coffee, cream and added coconut oil? I hope that age does not factor in.
    Reply: #44
  43. Zepp
    The thing whit fasting is if one is Insulin resistante.. it means no meals whit calories.

    LCHF is for not having high blood sugar.. the fasting is for make your cells more sensitive for insulin.

    Becuse even if you dont get high blood sugar anymore you can still have high levels of insulin and then your cells protect it self frome that.

    Thats what insulin resistance is about.

    Every macronutrient rise insulin, carbs and protein are both highly insulinogenic.. fat not that much.. its almoste neglibly.

    But you still need your protein as it is essentiall.

    So then how to do it.. well the longer betwen insulinogenic meals the better.. thats often 16:8, it often comes naturaly whit LCHF.. two meals a day.

    The other one is to have a day or two with only one small meal.. its 5:2 or 6:1.

    One can combine both whit "fat fast".. meals whit minimum of protein and the rest fat.

    The theorie about it is that prolonged periods without calories your metabolism have to work backward and use its stored fuels, glycogen and fat tissue.. for that to happen the insulin need to get low.. and it goes low.

    Insulin resistance means that you use more insulin for normal purposes.. it have to came down.

    Try to use only coconut oil in coffe.

  44. Victoria
    When I tried to follow the strictest intake of carbs, I started to feel like my heart was fluttering. I experienced this for two weeks before going to see my doctor. She did some testing & found nothing wrong, but recommended I incorporate a few more carbs each day to a moderate level. This did the trick & I no longer experienced the fluttering feelings. So about 30 is the level I found, works for me.

    Although the doctor could not diagnose why I experienced heart fluttering, I've since found others online who experienced the same symptoms, but nobody can explain why.

    Reply: #46
  45. Zepp
    Its a comon beginers side effect.

    One dont realy know what its about, but its probably about that one change fuel for the heart.

    Your heart do have a lot of ketolysis ensymes so it can run on almoste 100% ketones.. they say it prefer ketones befor glucose.

    But some cure the fluttering whit salt or magnesium.. so it could be different things for different persons?

    On the other side.. it cant be a major different for your whole body if you eats 20 or 30 grams of carbs.. it could even be benefical if its some more veggies?

  46. Victoria
    Thank you for that information. I didn't know about trying magnesium or salt until after I'd already stopped a strict diet. I was afraid to go back and try strict again, since no one seemed to know what was exactly wrong.

    Thank you again for replying.

    Reply: #48
  47. Zepp
    One beginners advice is to drink a cup of home made broth every day.. it provide a lot of minerals as different salts.

    For muscle contractions is neded both calcium and magnesium.

    Calcium ions make the contraction, magnesium ions make the relaxation.. its about cellular electrolyte balance.

    http://en.wikipedia.org/wiki/Electrolyte

    As a beginner one often pee a lot and drinking water, it can disolv ones salts.

    And on top of that, one dont eat junkfood how often is overloaded whit salts and other things.. the salt is often the best part of it.

    Try altso so cald mineral salts whit more magnesium in it.

  48. Andrés
    @Dr. Eenfeldt: I have the maximum respect for you and your work but you are being inconsistent and using arbitrary definitions so I think it should be pointed out and corrected because I don't like it when it is done in the other camp either. I apologize in advance if I sound rude.

    You say "No one has the exclusive right to decide what the concept LCHF means to others, exactly how many carbohydrates can be included." and "Liberal LCHF 50-100 grams per day". Of course you are not imposing your definition but at the same time you have excluded those within 100-150g/day of LCHF. There is a hard, non-arbitrary limit of 150g/day to consider some diet LCHF because that is the estimated amount of glucose that spares protein in full parenteral feeding different than fat, that is, the daily glucose need of our body (ingested or generated de novo from proteins and glycerol) when we are out of ketosis. Beyond this point both fat and glucose have the same sparing effect. And no, it is not a relative amount.

    Does this mean anyone can eat upto 150g/day of carbohydrates? Of course not. Anyone should check their postpandrial blood glucose upon usual meals to know if they can, just as Dr. Davis or Jeny Rhul advice. I do.

    Reply: #50
  49. Dr. Andreas Eenfeldt, MD Team Diet Doctor
    Andrés,
    Interesting argument. Of course choosing 100 grams as a cutoff point is arbitrary (a nice round number). Still think the 150 number would differ too, depending on body size, activity level and so on...

    I always try to be open to refining my thinking based on new knowledge etc. I'll stay with 100 grams per day as a cutoff for what we here at DietDoctor call LCHF for now, but keep reconsidering it. And if you want to use some other number I'm not going to report you to any authorities. ;)

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