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Frequently Asked Low Carb High Fat Questions : Edify

Pure, White and Deadly by John Yudkin Saturated fat doesn't actually make you fat, nor does it give you Heart Disease. It's actually really good for you. Eat your food, don't drink it! Dr Robert Lustig The sooner we recognise that fat was NEVER the issue, and, in fact, is vital to good health the better. Christine Cronau Cook REAL food from scratch. Avoid the supermarket aisles! If you don't look after your body, where else are you going to live? - Christine Schang
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The Edify Low Carb High Fat Food Forum

Frequently Asked Low Carb High Fat Questions

Since we started investigating and learning about the Low Carb, High Fat lifestyle, we had many questions, but so have many of our friends and also visitors to this site. Here we have tried to put down some of the most frequently asked ones, and to give the answers we have either experienced, or that others have.

Is this the same as the Atkins Diet?
Low Carb, High Fat has many similarities with the Atkins Diet, but its also fundamentally different. Let me explain.....

While the Atkins diet also promotes Low Carb eating (with high protein), it differs from LCHF in that its a "Weight Loss Diet" where Low Carb High Fat is an ongoing lifestyle change.

When you start on the Atkins diet, you are advised to consume practically no carbs. However, as you close in to your goal weight, you slowly increase your carb intake so that when you reach your goal weight, you are back to a normal western diet.... which is when the old habits kick back in, you put weight back on, and you need to diet again.

As Atkins is Low Carb, High Protein (meat) eating, they advise to eat lean meat where LCHF is quite the oposite when it comes to meat and fat in general.

All in all, the Atkins diet was designed to be another "Diet", and while its certainly better than 99% of the other fad diets out there, its goal is not to be healthy for life, but to lose weight.

Low Carb, High Fat is designed to keep healthy... for life. The weight loss occurs as an after-effect of your body being healthy.

Answered by Chris
Is this the same as a Paleo diet?
Essentially, both Low Carb High Fat and Paleo are based around the idea of eating what our human ancestors ate for tens of thousands of years.

From about 10,000 years ago and beyond, our human ancestors were hunter gatherers and lived primarily on a diet of saturated fats (meat, fats, oils etc) and above ground, leafy green vegetables, and the Paleo diet is based around this.

At this time, humans had not domesticated the cow so any dairy products are not part of the Paleo diet.

Low Carb, High Fat is all of what Paleo is, but it includes dairy. You are allowed milk, cheese, cream, butter, yoghurt etc.

There is absolutely nothing wrong with either diet, we personally find that your eating lifestyle needs to a balance of ease and budget factors. Low Carb in general requires some pretty big changes, and trying to cut out cooking with dairy makes it a little harder, not to mention more expensive to buy non-dairy substitutes.

The only other difference is, Paleo tends to lean towards a slightly higher consumption of fruit than Low Carb High Fat, but otherwise, they are very similar.

Answered by Chris
Bacon is used a lot in LCHF, but how do I find bacon that isn't cured with chemicals?
This can be a tricky one, especially depending on where you live. Not only have we changed over to the Low Carb, High Fat lifestyle, we also are very concious of all the unnatural ingredients used in processing food and try to avoid them as much as we can.

With bacon, most of it (especially the bacon from the supermarket) is cured using a chemical nitrate before it is smoked. The first thing I can suggest is to support your local, independant butchers as much as you can. Go into them and ask them how their bacon is cured and smoked. Do they smoke the bacon themselves or do they buy it in from elsewhere?

The issue can be price however. Buying meat like bacon from a small local butcher is usually more expensive than picking up a packet of bacon from the supermarket so its a matter of deciding which is best for yourself.

Answered by Chris
Is alcohol permitted on Low Carb, High Fat?
Yes and No. The thing to remember about any kind of alcohol is that, it adds to your calorie intake. This is important, especially if you are trying to lose weight as well as be healthy.

Some types of alcohol are better than others. A glass of Dry Red or Dry White wine, or spirits like scotch, brandy or whisky straight over ice for example is okay, but unfortunately drinks like beer, sweet wines, liqueurs etc you should avoid because of the additional sugars required to make them.

Answered by Chris
I have young children, does this give growing bodies their needed sustenance?
To answer it very simply.... YES it can and does!

To expand a little further, Low Carb, High Fat eating is very beneficial to young growing bodies. By cutting out most carbohydrates from their diet, you keep their blood sugars at a more constant, normal level all the time. I'm sure you've seen kids on a sugar high... and also experienced them on the comedown. These extreme highs and lows based around their blood sugar roller coaster is not good for young growing bodies (not to mention their learning and concentration abilities).

It is generally accepted that kids need a little more carbohydrates in their diet than adults on a Low Carb, High Fat diet, simlpy because kids are normally more active, but they certainly do not need a typical High Carb, Bread/Rice/Pasta/Grain/Sugar western diet to be healthy.

As it does with adults, its the same with kids. Cutting down the carbs and sugars from your diet helps the entire body to function properly on a nutritional and metabolic level, but it also increases mental sharpness and concentration, so not only will your kids be healthy physically, their ability to grow and learn mentally is also improved.

How can that be a bad thing?

Answered by Chris
I have a wife and 4 young children. How do I feed them all a cooked breakfast every morning?
We have never said that changing to a Low Carb, High Fat lifestyle was easy. It wasn't easy for us, and I'm sure it won't be for you too. There are a lot of learning curves, and changes in the way you do things so it becomes easy, and it becomes second nature.

Sure, cooking 6 separate omelettes for breakfast for example is a time nightmare. Getting up super early to prepare, then have everyone eat breakfast at different times is just not feasable.

But, with a little outside the square thinking you can make it quite quick and easy.

For example, you could cook up a nice big batch of creamy scrambled eggs in an baking dish in the oven, then on the cook top cook up enough rashers of bacon (and whatever else everyone likes) and serve everyone all at once almost army mess hall style.

Or you could cook up a few nice and big, creamy, cheesy bacon & egg frittatas. Cut them into blocks to serve 6, then freeze them. Each night, pull one out of the freezer, by morning its defrosted and you can stick it in the oven to heat back up and voila.... Breakfast for 6.

As I said, it all takes a little outside the box thinking and some planning. It will seem foreign to begin with, but stick with it and you'll form some great habits that will keep you and your family healthy.

Answered by Chris
Dairy is included, so can I drink as much milk as I want?
Sadly no, especially if you want to lose weight. Milk itself is quite high in carbs . Milk contains a natural, simple sugar called Lactose. A glass of full cream milk is around 244 grams, so that glass of milk contains around 12 grams of carbs...Drinking glasses of milk can quickly ramp up your daily carb intake so its best to keep it to a minimum...

Ps. Water is your best friend when you need a drink :)

Answered by Chris
Can I slowly ease into Low Carb, High Fat?
Yes you can, however we advise that the best way to approach this completely new eating lifestyle is to just dive in head first.

By slowly easing into it means you are trying to change the way you eat for the better, yet still falling back on those unhealthy carbs you haven't dropped yet. It is hard to forge new good habits when the old bad ones are still right in your face.

There are people out there who have drawn themselves up a plan, where each week, they drop a major carb part of their old life. It might be bread the first week, then rice the next, then pasta the next etc. This seems to be the most successful method of easing into Low Carb, High Fat but as I said, we recommend you just dump them all at the start, clear out your pantry and jump right in!

Answered by Chris
Why limit milk? It's the basis of butter, cheeses, yoghurts etc
This does seem a little strange at first, but there are quite logical reasons for this. Foods like butter is primarily made from the full cream off the milk so almost all of the lactose (simple sugars) are removed. Foods like cheese and yoghurt are made primarily on milk, but its a level of consumption matter. It's easy for someone to drink a few glasses of milk in a day (not to mention milk used in tea and coffees throughout the day), but most people would consider eating the same amount of yoghurt in a day excessive... the same with eating a whole block of cheese.

Answered by Chris
Can I switch regular potatos with sweet potatos?
There are two low-carb schools of thought on this issue. One is that Sweet Potato, while actually having more carbs than regular potato, has a low Glycemic Index (GI) so therefore is okay to eat on a Low Carb diet. The other school of thought it that "Carbs are carbs... avoid them if you can".

We here at Edify subscribe to the later way of thinking. There are so many great low-carb veggies that you can use to replace potato (cauliflower and pumpkin are our two faves). Check out or Low Carb Recipes pages for great ideas.

Answered by Chris
The Asians diet is high in carbs, why aren't they obese?
This is a question which I never really found a good, definitive answer to until recently. We watched a video called Sugar, The Bitter Truth by Dr Robert Lustig.

The reason the traditional Asian diet can be so high in carbohydrates (large amounts of brown rice), yet avoiding obesity is because a traditional Asian diet has no sugar (especially the dangerous "Fructose" in it.

I would certainly advise watching, at least the first part of this video (found in the video page of our site) for Dr Lustig's full explanation.

Answered by Chris
What's your thoughts on BBQ chicken?
BBQ Chicken is fine, but only on one condition...

You do NOT remove the skin before eating :)

Obviously the BBQing (rotisserie) process means much of the fat drops off into the coals, but there is still a good deal left so if you are out and about, or in a rush and need to pick one up, it's not a major problem.
Even better, why not buy a whole chook from the butcher and bake it in your own oven? It's generally done in around an hour and you get to roast it in its own juices! Throw a quick salad together and you have yourself a delicious and nutritious meal for the whole family.

There are some other things to consider if you do choose to buy a BBQ chicken from the store though. Do you know where the chicken came from? Do you know what it was fed? Was it fed any genetically modified feed? Did it ever see the light of day, literally?

Choose organic and free-range where possible.


Answered by Chris
Are home-made museli's okay?
It depends on what goes into the muesli. If it has a high grain content then it will have a high carb content. You can make muesli on dried fruits, coconut, seeds, and nuts. While it will probably be higher in carbs it will be much healthier for you than a grain-based mix. If you are looking to lose weight it may be in your best interest to avoid muesli until you reach your optimum weight.
Traditional breakfast cereals are the worst contributors to weight gain and empty carbs. Ever wonder why you are starving 2 hours after eating a bowl? If you try a low carb breakfast instead you will be fuller for much longer. You may even find you'll skip lunch.



Answered by Nicky
What about cholesterol levels, with a diet so high in saturated fats?
Ahhh yes. I have found this to be one of the biggest things to wrap my head around with the Low Carb, High Fat lifestyle. For decades we have been told that "Saturated Fats = High Cholesterol Levels", but it really is just plain wrong.

Not only are doctors and medical professionals starting to say this, I can vouch for it from personal experience. About a month before we started LCHF, I had a blood test at the doctors and my cholesterol and fat levels were into the high-ish zones.

Two months of being on LCHF, I went back for another blood test and the results were astounding.

My cholesterol at the first test was only just inside the HIGH point of the safe range... Now its just inside the LOW point.....

My Bad Fats (LDL's) were exactly on the border of the "Don't go above this mark"... now its well under.

My Triglicerides were actually OVER the high safe part of the range, now its around the middle of the range.....

And on a side note, my blood pressure was 120/67 which was lower than it was when I had my first blood test.

All in all, its a massive falsehood that saturated fats raises cholesterol levels... With a low carb diet, consuming high amounts of saturated fats makes your levels go down (not to mention your weight :))

Ps. You might want to check out the video by Dr Donald Miller found in the Videos section of our website for more specific information. He's a cardiac surgeon who prescribes a Low Carb High Fat diet to his patients who have high cholesterol.

Answered by Chris
Is Peanut Butter okay to have?
Peanut Butter is a tough one. It seems all commercial peanut butters are VERY high in vegetable oils (those nasty, hydrogenated oils we try and avoid), but peanuts themselves are part of the Legume family which is high in carbs also.

Personally, I would try and steer clear of Peanut Butter all together but if you do need a nut spread fix, have you tried Almond Butter. Its very yum, and almonds are one of the best nuts you can have. If you have a food processor, you can even make your own almond butter purely out of a bag of almonds.

Answered by Chris
I love my coffee. Can I still drink it on Low Carb, High Fat?
Coffee is fine to have but you need to just monitor how you make it, what goes into it and how many you have.

We substitute milk for full fat cream in our coffees. It is hard to get your head around having cream in your coffee. We did the skim milk thing too for years and years. It can be a bit of trial and error with your coffee. If you don't add sugar/honey in theory you should be able to have as many as you like. Cream is definitely better than milk as milk still contains lactose (sugar/carbs). I'm not sure exactly how many coffees a day you are looking at so just experiment. I was having 5-6 cups a day with 1 teaspoon of honey and cream and my weight plateaued (way too many carbs for weight loss) but am now down to 2 and the weight is moving again. Try and aim for around 20 grams of carbs a day.

Coffee can be helpful too, not just enjoyable. Some people can experience constipation on LCHF (especially in the early stages) and as coffee is a diuretic, it can help things out in that department.


Answered by Nicky
How does cold cuts like Ham, Salami, Corned Beef etc fit in to Low Carb, High Fat?
The answer to this question lies with one of the most important rules, not just when living Low Carb High Fat, but when living clean and healthy in general.

Read the Labels.

The actual meat portion of these cold cuts and processed meats isn't a problem, however where you can fall into trouble is in the additives (both natural and unnatural). Check for things like preservatives, flavours, colours, excessive salt, added sugar, even things like excessive starch fillers (many sausage products have a rice or potato starch filler for binding).

If you are buying meat at a deli, ask them for both the nutritional value, and the ingredients of each item you wish to buy.

Answered by Chris
Do you have any more suggestions for young children? My 4 year old has basically lived on carbs, and has always been a really fussy eater. I'm really struggling to find anything she likes except eggs.
Food is as much about liking something, as it is habit forming. When we feed our kids the recommended high carb diet, they form habits to eating those foods, and also their bodies become expectant to the effects of it (ie, high blood sugar spikes, burts of energy).... it is like an addiction, and anyone who has tried to give up an addiction can tell you it isn't just about breaking the physical addiction, but it is also about breaking the habit.

The best thing to do is to find out the things your kids liked before LCHF, then search for a Low Carb version of it. There are so many low carb variations of high carb recipes out there. You can make low carb, grain free pancakes for kids to like pancakes etc. You can use your potato peeler and make zucchini noodle strips and use those instead of pasta in practically any pasta dish (cabonara, marinara, even lasagna).

Keep experimenting, and stick with it. You'll find recipes your kids like, and you'll also be working towards breaking the habit for wanting the carb/sugar rush.

Answered by Chris
Does grass fed meat really make a big difference to weight loss as it is more expensive to buy?
There is much debate about the physical and nutritional benefits of grass fed meat (beef), but it's a matter of factoring in what I feel are the two biggest points about grain-fed cows.

Firstly, looking at it on a (pardon the pun) grass-roots level, cows are designed to eat grass. Their entire digestive system has evolved to eat grass and leafy vegetation. Internally, a cow that has been entirely grass fed is a much healthier, more natural animal. Therefore (in my reckoning) the meat from grass fed cows would also be more natural and healthy.

The second point is, removing grass from a cows diet, they are changed to a diet of mostly corn and grains.

The first issue with this is, cows digestive systems do not handle corn and grains well at all so internally, the condition of the cow is reduced because they are not getting the nutrients from the grasses their body expects to digest.

The second issue is (and just as importantly) much of the corn and grains fed to cattle around the world are from Genetically Modified Organism (GMO) crops. Many countries may have GMO labelling on the food for direct human consumption, but very few require labelling on meat sold when that meat was fed on GM stock feed.

All in all, I would say that if you can afford it, go for grass fed meat over grain fed, but even just changing your diet to Low Carb High Fat on any meat available will still be more beneficial than the traditional "Western" diet that doesn't work at all.

Answered by Chris
Does "When You Eat" affect weight loss?
This is a very interesting question and one which still has strong ties with the "Traditional Western Diet" way of thinking.

For some strange reason, I always remember seeing Oprah bang on about "And whatever you do, DON'T EAT ANYTHING AFTER 7PM!"

What you need to get your head around is... For Weight Loss, it doesn't matter what time of day or night you eat SO LONG AS you are not eating more than you would normally eat.

Ie. It makes no difference if you eat a large dinner and nothing else until the morning, or whether you eat a medium sized dinner, and have a snack before bed.

The best way to look at it is... "If you are hungry, eat" and what you will find is, the longer you are eating Low Carb High Fat, the less hungry you will become, the less food (especially snacks) you will actually consume.

Answered by Chris
How does quinoa fit with LCHF?
Quinoa is an interesting one. Many people believe it is a grain, however it is “grain-like” and is actually a seed. It is also called a cereal but it is actually known as a "Pseudo-cereal".

We choose not to use it because it is quite high in carbs (68 grams per 100 grams are carbs), and it also has quite a high glycemic index (GI) so it is quickly absorbed into the blood stream as blood glucose.

Some Low Carbers include it because it has a high level of important nutrients, and they feel that the benefits outweigh the high carb and high GI component.

Ultimately, it is something you need to decide for yourself if you really want to use it. As I said, we chose simply to remove it from our diet because our general rule of thumb is, we try not to eat anything over 10 grams of carbs per 100.

Answered by Chris
Can I still have a 'cheat' day or meal as I find it difficult to maintain a nutritional plan that does not allow a cheat every week?
From everything I have read and experienced, I don’t believe in having cheat days for 2 reasons.

1) All the foods that are avoided on the LCHF eating lifestyle are addictive substances (sugars, grains etc). Think of it as similar to giving up smoking. A smoker can't expect to quit smoking if they still smoke a pack of 20 only on Sundays. Sugar and Grains are addictive so the only way we believe to give them up is to go cold turkey and get past the cravings.

2) It has been suggested that it can take between 4 and 6 weeks for your body to recover from a carb attack (from a cheat day) to get back to where you were. If you are having 1 cheat day a week, your body never gets into the full “fat burning” mode it longs to be in on the LCHF system.

Answered by Chris
I am having problems with constipation on the LCHF Lifestyle. Do you have any suggestions?
I too had (and still have occasionally) with constipation being on LCHF and after doing a lot of research I found the 2 things which worked best for me were....

1. Keep my coffee intake up (coffee is a diuretic so it helps remove water from the stuff in your bowels therefore reducing the size and helps get things moving easier.

2. Magnesium. This is the big one. I take 800 grams of magnesium supplement tablets each day and it makes a huge difference.



Answered by Chris
Hello, I really like your site. I'm interested in this way of living to reduce sugar intake for our children. Do you have more school lunchbox ideas as this is my biggest area of concern? Thanks
If you use Facebook, like the Edify page as we regularly post school lunchbox ideas, both our own, and from others. You just need to find the things your kids like, and search for low carb variations of them. Also, consider some real food snack options. We often put carrot/celery sticks in with a little container of organic peanut or almond butter to dip into. We might make a zucchini slice at the start of the week and put in a slice each day. Breaking the habit of kids being used to the poor high carb foods is a tough one but it is all about finding what they like and want to eat.

Answered by Chris
My naturopath told me to reduce my saturated fats as they can raise cholesterol in insulin resistant people. Is this true, and should I follow her advice? I love eating high fat!
Firstly.... as neither Nicky or myself are trained nutritionists or doctors, my comments below are purely ideas and suggestions to take back to your naturopath for their consideration and for your own information.

Okay..... In all my research, the idea of "High Cholesterol" being a problem is a huge myth for most people (I say most people because some have medical conditions which can change things a bit). The level of cholesterol is not an issue in any blood test. The two things to monitor closely are the Triglycerides and the Small LDL particle sizes. Always have your doctor test not just for general LDL levels, but the special test where they test for both large and small LDL particles. You want to see low Triglycerides and low Small LDL particle levels. If both are low, the level of your cholesterol becomes a moot point.

As for saturated fats raising cholesterol levels in insulin resistant people is a bit of a case of putting the cart before the horse. The best way to tackle insulin resistance is to discover what causes it in the first place, and change your diet to tackle it and reverse it. I would suggest both you and your naturopath to check out the following 2 videos (found in our "Resource Room" on the Edify website) which detail what really causes insulin resistance.

Sugar, The Bitter Truth – Dr Robert Lustig

Interview with Prof Tim Noakes and Johno Proudfoot

Both of these videos address what causes insulin resistance (amongst other things) and you can really get a great insight on how to make changes to your diet to reverse insulin resistance. When the body is no longer insulin resistance, it functions properly and uses all of the saturated fat properly.

And if your naturopath is not interested in watching these videos, I would seriously consider finding someone a little more open minded. Many nutritionists and doctors are so stuck in the past way of thinking about nutrition that it is impossible for them to keep an open mind to the idea that.... maybe it's all been wrong.


Answered by Chris
What is your thoughts on Chia?
We use Chia seeds in various things and have found that they are quite an interesting addition to recipes. They do tend to be a little high in carbs (42g in 100g) so we tend to use small amounts of them and don’t make recipes where a large proportion of the dish has these seeds in them.

Lately we've been soaking them in milk and a tiny splash of maple syrup overnight then having them for desert with some frozen berries and freshly whipped cream. YUM!

Another benefit of Chia seeds over most other seeds is that they contain higher amounts of Omega 3's and less Omega 6's which makes them more versatile in an LCHF lifestyle.

Answered by Chris
I want to actually cut down on my meat intake to save a few $ so can I still do this diet and eat less meat too?
You certainly can cut back on meat, and often it is a good thing because not only does meat contain the needed fat in an LCHF diet, it also has a lot of protein and too much protein can hinder weight loss. We only eat meat one meal a day, whereas, when we started it was meat 2 and 3 times a day. Now we generally have our meat serve at dinner.

The one thing to consider with LCHF is that it is not an Eat Less/Starve Yourself kind of eating lifestyle. By cutting down on meat will mean you need to increase your intake of other LCHF foods to keep your food intake/calories up. Butter is a great way to increase your fat intake without breaking the bank. Other non-meat foods high in fat tend to be a little pricy (coconut oil, avocados, macadamia nuts etc).

The thing to keep in mind with LCHF and meat, is that the meat we consume (we being the general LCHF community) is the cheap meat. It is the lean, fat trimmed cuts of meat that are always the most expensive meat. When we are shopping for our meat, we actually buy trays of the meat offcuts which is just the odd size cuts, or cuts which are a little too fatty which aren’t able to be sold at $15 per kg. We buy them from our supermarket for $4 - $5 per kg.... Something to think about anyway.


Answered by Chris
How can I calculate carbs, fat and protein in my meal wat I eat?
We use a mobile phone app called "MyFitnessPal" but it is also available via the web if you don't want to use or don't have a smart phone. My Fitness Pal allows you to track everything you eat over a day, and it gives you not only the main info (carbs, fat and protein) but also gives you a full breakdown of macronutrients and many trace elements so you can see in more detail if you like it.

Answered by Chris
I am a post menopausal woman and I gave up all sugar and have been LCHF for 3 weeks. In that time I have lost just 3 pounds. Could this be due to my age?
Something that is important with health isn't just weight loss, but how you feel.... How do you feel being LCHF over these 3 weeks so far?

Have you been taking your measurements? Nicky went through a stage where she lost around 1-2kg, but lost 5 centimeters around her waist. Weight isn't the only thing related to fat-loss.

Do you have any other medical conditions? Monitor them closely and see how they change.

Unfortunately, women have always been slower at losing weight than men, but the fact that you have already lost some weight is encouraging but not essential. Some people put a bit of weight on when they first start. You have to remember, our bodies have been abused and barraged with a high carb diet for decades, and it needs to repair itself.... the repair can take some time before the body is ready to lose weight.

Learn to read your body and its signals, and do the things that make your and your body feel better. If you keep your body well fueled, it will be in its best place to help repair itself and improve overall health.

Answered by Chris
Exercising on LCHF
Ahhh exercise and weight loss. One of the biggest myths (and biggest money machines) in the diet and nutrition industry. Exercise has little-to-no impact on weight loss, never has, and never will. Once you get your head around the fact that a Calorie is not a Calorie, then you realise that having to "burn" excess calories, while at the same time eating less of them (you know, the good old "Eat Less/Do More" concept of losing weight) just doesn't work.

Go to the Resource Room on the Edify website, and watch the presentation by Gary Taubes called Why We Get Fat. This video is brilliant at explaining why a calorie is not a calorie.

It also gives a great understanding of why all of a sudden exercise is so ineffectual for weight loss. We are not saying that exercise isn't important as there are so many other benefits of exercise (body, muscle and bone strength, mental health, anti-depressant, overall fitness etc) but as a weight-loss tool.... it doesn't work!

Answered by Chris
Can I use low carb high fat to put muscle on (to bulk up) or will I lose muscle mass?
Eating LCHF won't necessarily bulk up your muscles on its own. LCHF's primary goal is to provide the body with the best possible energy sources (ie, Saturated Fat). To gain (or lose) Muscle Mass, it still needs to be done through exercise and weights training (or just an active life such as a builder or plumber etc). I don't believe I have lost any muscle mass being on LCHF though I have now lost over 40 kg in weight. My body strength is still the same yet I have done no additional weight training or exercise than I did previously.

Answered by Chris
Can inover eat on fat?
As with any kind of food, you can over-eat anything. The core ideas with LCHF are in two main areas. Both of which should lead to not over-eating anything.

The first is that a calorie is not a calorie. For example, eating 1800-2000 calories on a mostly high carb diet can often lead people to put on weight or to not lose weight. Yet eating the same amount of calories of a mostly low carb, high fat diet regularly sees people losing weight. This doesn’t seem to make sense does it? Until you understand that calories from mostly fat are handled by the body differently than calories from carbs. I would recommend checking out the video by Gary Taubes in the Resource Room of our website where he talks in detail about calories not being the same.

The second thing is that fat fills you up much quicker than carbs, and it keeps you fuller for longer. When you are eating foods which make you feel full quickly, and keeps you full for longer, you tend not to over-eat because you simply aren’t always hungry. When the constant hunger of a high carb diet is no longer there, it is so much easier to stick to eating regular amounts of food.

Answered by Chris
Can you eat parsnip?
The way to look at parsnips, is the same as with most other root vegetables. Being a root vegetable, they are higher in starch than above-ground veggies so they are higher in carb content, but it is a matter of doing two things. Identifying how many carbs are in them, and trying them if you want to see if you can eat them to see how it impacts your body.

According to the web, parsnips are around 13g of (net) carbs per 100g which isn’t too bad (we calculate net carbs which is the total carbs less the fibre). In comparison to say potatos which have around 16g of net carbs, they are lower.

Nicky and I have parsnips when they are in season and love them, especially with a baked dinner where we roast the parsnip slices in the fat of the roast.

As I said, keep an eye on your body when you eat them, and see how it may impact you. Parsnips don’t seem to affect us much, but other root vegetables do. Potatos and sweet potatos tend to stall our weight loss or even put a little on if we have them, yet others can have them no problems.

The other trick with any root vegetable, as with most things higher in carbs, is.... if you are going to eat them, make sure you eat them with fat too (ie, parsnip fried in lard is great). The fat ended up helping to lower the GI of the carbs somewhat meaning they don’t spike your blood sugar as quick which is the key to good health and weight loss/weight management.


Answered by Chris
Can you have seeds on lchf diet?
Seeds in general are usually fine, but like all foods, you need to just keep an eye on the amount of carbohydrates are in them and how much you are having.

For example, I sometimes like to roast up the seeds from the pumpkin or squash when we have a roast dinner, and often have sunflower seeds sprinkled on top of our berries and whipped cream dessert.

Some seeds can be a little high in carbs so always check out their levels, and eat accordingly. If you like them, include them but know your levels and don’t over-eat them.


Answered by Chris
Can you still eat fruit, apples, oranges etc: on the lchf diet.
The best thing you can do is to keep this URL handy for the Edify LCHF Food Pyramid.

http://www.edify.net.au/food_pyramid.php

Fruit is put in the “Sometimes” food group. Most fruits are high in sugars (including fructose) so can quickly push up your daily intake of carbohydrates. I regularly eat berries as they are a lower in sugar than other fruits, and I may have an orange or apple maybe once or twice a week. Everyone is different and need different levels of carbs each day for their own optimal health. I need to be under 30 grams of carbs per day or I start to put on weight so I limit my fruit. Others can have a piece of fruit each day without a problem.

Once you find your bodies optimal carb needs per day, you can then work out how much fruit you can include fruit in your daily diet.


Answered by Chris
Whats the best yoghurt to get? Ive tried a few greek ones and theyre pretty awful.
Unfortunately, modern yoghurts are what the majority of people are used to, and they are full of sugar which makes them less bitter. Traditional (natural) yoghurt has a bite to it and is certainly something to get used to.

Our 15 year old was the cereal king before we all went LCHF and he hasn’t come at our usual eggs based breakfasts, so each morning he has half a bowl of greek yoghurt, with some thawed frozen berries and a tea-spoon of honey drizzled over it. He has this practically every morning.

You can also experiment with making your own yoghurt too. It works out to be a LOT cheaper, and you can experiment with ingredients to get a flavour you like.

We follow this recipe from the SBS show Gourmet Farmer (link below), and I’ve tweaked the recipe by adding in 600ml of thickened cream (for additional creaminess and extra fat) and a splash of vanilla essence for a little sweetness. I find this yoghurt to be certainly less bitey than the regular store bought greek yoghurt.

http://www.sbs.com.au/food/recipes/homemade-yoghurt


Answered by Chris
Is almond of coconut flour really ok to include in my diet? Is this just an alternative option some days or can i safely use this for variety thank you
Coconut and Almond flour are perfectly fine to use. We use both all the time. You do need to be careful when you buy almond flour however because there can be big differences in the carb content based on whether the almonds were roasted before griding, or ground raw. When almonds are roasted, the carb content goes up so always look for almond flour/meal which is lower in carb content.

We use them both for lots of things including baking (cakes, slices etc) almond flour & cheese pizza base, low carb cookies, coconut flour and coconut oil cacao balls and much more.


Answered by Chris
High fat means less fibre is this a problem and if so do you have alternatives as a suggestion. My bowel movements are not as regular as they used to be would this be due to the decrease in fibre?
Fibre is an interesting one and many of the experts i’ve read discussing it seem to think different things. There is the older school idea that fibre is needed to keep your bowel movements regular in the belief that it protects you better against bowel cancers etc. Then there are others who say that it isn’t as important on an LCHF diet because of the lack of grains and other no-no foods (soy, vegetable oils etc) which all add to inflammation so moving them through the body fast isn’t needed.

Personally, I don’t have any specific advice for others to follow as I am certainly no expert on the subject. All I know is that for me personally, I found that going LCHF I started experiencing constipation, and after doing some reading, I read that often constipation can be caused by a deficiency in magnesium. I started taking a magnesium supplement and almost immediately my constipation eased. I no longer take any magnesium and haven’t for about 9 months and haven’t had a problem with constipation since stopping. I figured that my body has slowly adapted to less grain fibre in my diet. I still get a fair amount of fibre in the lots and lots of leafy green vegetables and salads I eat, but it just doesn’t come from grains.

I would suggest doing some of your own research into less regular bowel movements and see what may work for you. Magnesium daily for a few months helped me.


Answered by Chris
Can I have soy milk in coffe or tea ?
Personally, we include all products made with soy in the “Never Food” category for a few reasons. The two main reasons is that so much of the worlds soy is GMO (Genetically Modified Organism) which automatically scratches it off our list as we have no guarantee that anything with soy products is GMO free. Also there is a lot of research being done into how soy affects the human body. Dr Mercola has done some interesting studies into “The Health Dangers Of Soy”. For these two things alone, we choose not to have anything with soy in it.

Are you choosing soy in tea and coffee because you are lactose intolerant? Have you tried using pure cream in tea and coffee (there is a huge difference in the amount of lactose between milk and cream, plus cream tastes amazing in a cuppa). There are other alternatives people use such as Almond Milk and Coconut Milk/Cream as well you may want to give a try.


Answered by Chris
Can we have prawns and oysters?
Seafood in general is absolutely fine on the LCHF lifestyle.

Answered by Chris
Can I have unlimited low carb veggies? I read 2-3 cups/meal. I eat more than this. Will it affect the diet?
There really isn’t an exact guide to follow in regards to the amount of allowed specific foods people should and shouldn’t eat on LCHF. LCHF is an umbrella that needs to be refined to the individual.

Are you in a weight loss phase? Are you trying to just maintain weight and get healthy?

The best thing to do is, log an average day of all foods and drink you consume into a program or website like Calorie King or My Fitness Pal. Eat as much veggies as you feel is right for you, and log it all into these programs. This will tell you all the specifics of what you ate that whole day. You may find that even though your are eating a lot of low carb veggies, all veggies have some level of carbs and you may be having too much for your goals being on LCHF. You may find that your preferred amount of eaten veggies is completely within range of carbs and calories eaten so simply go for it.

If you are in a weight loss phase, most low carbers try and stay under 30 grams of net carbs per day, but if you are in a weight maintenance phase, you can often consume over double this amount with no problems. Logging your average day is the first step to being able to answer your question.


Answered by Chris
Can vegans be on this diet lifestyle?
To be truly honest. The answer is practically no. Two major factors which make LCHF nigh-on impossible for vegans.

1. Saturated Fat Intake. There are very limiting foods out there that are not animal based that are LCHF friendly and high in saturated fat. (Avocado, Various nuts, Coconut/Olive/Palm Oil etc). Most LCHFers get their intake of saturated fat from Butter, Cheese and other Dairy products, Meat and Eggs. When you cut out these foods, you get very limited in your daily options.

2. Protein Intake. This is the big problem. Most LCHFers get their intake of protein from the above same foods. Most vegans and vegetarians get their protein from soy based foods, and as soy is a products completely off the list for LCHF for a variety of reasons. There really is very limiting options for vegans to obtain high levels of protein when soy is off the list.

As I said, I would say “practically no” because it is so limiting, it would be difficult to sustain a long term diet/food-plan with such limiting food choices.

It could be done, but it would require a lot of dedication.


Answered by Chris
Is hommus ok?
Hommus is an interesting one for a couple of reasons. Typically hommus is made on chickpeas which are a legume, and many LCHFers try to avoid or minimise their consumption of. The consumption of legumes is a whole separate topic, and we choose to eat some (green peas and beans mostly).

The other point to consider is... are you making it yourself or are you buying it pre-made? The problem with pre-made hommus is most of them contain canola oil as one of the main ingredients. All vegetable oils are on our ZERO TOLLERANCE list of foods.

I would say home made hommus would be fine but you will need to keep an eye on how it reacts to you and your body. As with all foods, some people are fine with various foods, and others can have weight gain issues with the same foods.


Answered by Chris
Hi Chris, is soda water ok to drink, I make it myself only using water and CO2
Absolutely fine to drink. Basically all you are drinking is straight water with bubbles of a gas which is in our atmosphere so it’s all good 

If you are mixing it with other things (juices, flavours etc) then those are the things to keep an eye on, but if you are just having it straight... it is fine.


Answered by Chris
What drinks other than water can i drink throughout the day?
This is a common question by people starting out in LCHF, and one of the reasons it is asked to often is, our modern day availability of food and diet has so much variety when it comes to drink. Soft drink, a million and one types of coffee, a million and two flavours of tea, smoothies, slushes, shakes and so on and so forth.

Often when people start LCHF, they understand the idea that changing the way they "eat" is important and has lots of foods to choose from so isn't very limiting.There are lots of alternatives for most meals and dishes.

What to "drink" however is limiting because most of the modern day options for drink are off the list because they are very sugar laden.

For us, our list of drinks are Water first (always need to keep water intake up) and we do drink both black and white coffee (using cream not milk in the white coffees) and also various teas. All tea and coffees we drink are unsweetened, which was interesting seeing as both Nicky and myself used to have sugar in our teas and coffees.

Another thing you can look at is fermented water drinks such as Kombucha and Water Kefir. They are a pro-biotic drink and they taste amazing. These are best if you make them yourself as you know exactly what goes into them, and the shop bought bottles you can find in some health food stores, tend to have a bit of a higher sugar content. I just made a batch of Water Kefir which I bottled last night which I flavoured using apple and passionfruit (two fruits we have in season at the moment) and it is a stunning, refreshing alternative to water. Plus its good for your gut bacteria.

You can google how to make Water Kefir, and there are websites where you can buy kefir grains (not real grains) to get started.

I know of low carbers who drink diet soft drinks however for us, they are all on our ZERO tolerance list simply because of the artificial sweetners. We made the decision for ourselves that anything with artificial sweetners (aspartame especially) is off our list.


Answered by Chris
Should I work on acidity in the body as well as LCHF
We’ve read a bit about this on both sides of the argument, and we honestly do not know the answer to this question. Some experts argue to just eat real food and let the body set its own acidity/alkalinity, yet others say that acidity/alkalinity is important to keep balanced for various reasons.

On this matter, you are best advised to do your own research and decide for yourself based on which side of the argument you find makes more sense to you.


Answered by Chris
I just started a LCHF diet. I'm used to making fresh vegetable juice every morning. What is your opinion on juicing on a LCHF diet?
We don’t juice at all. For us, juicing fails in two main areas.
1. It strips out all of the fibre from the vegetables and fruit so you are basically just consuming the straight, raw nutrients. When you eat fruits and veggies, the fibre in the food is like a release agent for the nutrients. When you remove the fibre, the remaining juice is absorbed into your body almost immediately which was not the way nature intended for those foods to be eaten and digested. Not to mention that fibre is not digestible by our bodies so helps to keep us regular.
2. The ability to over consume. When you think about a juice you make yourself. Think about how much produce goes into it (apples, beets, carrots etc). Think how many of each you use for 1 juice, then think “If I wasn’t juicing this, would I normally eat that much in a meal?” Usually the answer is no. For a medium sized glass of apple juice for example, it takes 3-4 regular sized apples. By drinking that glass of apple juice, you are in effect drinking the nutrient value of 3-4 apples. Carrot juice is even more bulky. It takes nearly half a kg of carrots to make one cup of carrot juice.

Anyway... You asked about juicing and this is our thoughts on it. Everyone makes their own personal choices of what works best for them. For us, for the above reasons, we choose not to juice.


Answered by Chris
How about chocolate? Is it allowed in LCHF
Chocolate is an interesting one. Firstly, not all chocolate is the same, but all chocolate contains sugar. Basically, the chocolate most LCHFers turn to when they feel like chocolate is a high percentage dark chocolate. We usually use anywhere between 75% and 90% dark chocolate when we use it. Milk and White chocolate is bad simply because of the HIGH sugar content.

As I said, chocolate still contains sugar so eating too much of it isn’t helpful. I have two relatives who are LCHF (in various levels). Both of them LOVE their chocolate. One of them is happy to buy a block of dark chocolate and has one square (maybe 2 if she’s being naughty) per day. The other family member finds that when she opens up the chocolate block, she pretty much eats the whole thing the day it is opened.

As with all foods, too much can be an issue so be aware of how much you can have.

If you don’t like dark chocolate, maybe try making your own blend. Get a block of dark chocolate and melt it in a water bath and add in different things before resetting it. People have mentioned adding in pure cream, or coconut oil to give it a nice smooth texture and takes away some of the bitterness many don’t like about dark chocolate. Maybe try adding some fruit or nuts to it as well.

Answered by Chris
One of your recipes has maple syrup included. I thought that all sugar stuff was to be avoided. Can you explain please.
There are occasional recipes which use things like natural honey or maple syrup but the recipes only call for a small amount of it, and we choose things like honey or maple syrup because, while yes they do contain sugar, they also contain a decent amount of other nutrients, and the small amount used spread over the entire dish means the additional sugar is minimal.

Answered by Chris
is it ok to take metamucil to help stop constipation
I suffered from constipation for the first few months of LCHF but the way I was able to get through it was to increase my magnesium intake by taking a magnesium supplement. When I increased my magnesium intake, it eased my constipation and there was no need for fibre based solutions.

I personally chose not to go down a path like Metamucil simply because not only is it practically just straight fibre, but they add sugar into it so it is palatable.


Answered by Chris
If I do want to enjoy a vodka, can I have it with a sugar free lemonade
This is a question that you can only answer for yourself. For us, diet soda drinks are 100% OFF the list of things we will have. We personally believe that the diet drinks are even worse than their sugar-laden counterparts! All sugar-free softdrinks have some kind of artificial sweetener in them, and our own personal rules are that artificial sweetener is in the ZERO foods list.

When I want to enjoy a drink, I reach for a glass of red wine, or a spirit of some kind over ice.


Answered by Chris
Do calories count? My carbs are lower, fat higher but calories are much higher too. Does this matter? What calorie level should I use as a guide to achieve weight loss?
A common misconception with LCHF diets is the “calories don’t matter” claim.

This kind of saying came about because most people who are on a Low Carb, High Fat diet, are constantly feeling fuller for MUCH longer, so end up simply eating less often. This, by attrition alone, means your calorie count will be usually under control.

But... People still can over eat on LCHF, and still put on weight. It’s best to keep an eye on your average daily calorie intake is so you can know.

There is no magic number of calories for all people. You need to find your optimal amount at each stage of your journey.

For example, when I switched to a Low Carb, High Fat diet, my daily calories went up to around 2800-3000 calories per day and I was losing weight in drastic amounts! It is all about the type of calories you eat, not how many.

Yes, you can certainly over eat on a high fat diet, and it is always finding the right balance for your body at the time. Now I would be on around 2000 calories per day of high fat, low carb, and that maintains my weight, and I’m always full! If I was still eating 3000 calories per day at this weight, I would certainly have put on weight. When I was 140kg, 3000 calories of a high fat diet still allowed me to lose weight. As I got closer to 100kg, I found I was reducing my intake a little, but not changing what I ate.

Answered by Chris
What type of dressings are people having in salads?
Salad dressings can be really easy, and sometimes quite different too. Often, people just drizzle olive oil over a salad, but for something with a bit of zing, a classic low carb dressing is a simple vinaigrette. You make it primarily on Olive Oil and either lemon juice or vinegar and add other things for additional flavour (mustard, maybe some crushed garlic etc). This is a really nice, light dressing for salads.

Something I’ve really been digging lately is taking some coconut cream, mixing in a little bit of curry powder (to taste) and using that as a salad dressing. I initially made it as a dipping sauce for a meal I was making, but had lots left over and started drizzling it over my salads and it was sensational.



Answered by Chris
I was wondering if beans and pulses in small amounts were LCHF friendly?
Interesting question there. There really isn’t a right or wrong answer there. It all comes down to your own choices on a couple of possible issues.

Issue 1 : Carb Level
Legumes in general are higher in carbs than other vegetables that are in a low carbers regular list. When choosing to include vegetables that are higher in carbs, you need to factor in your entire day’s intake of carbs. If you are going for a VLC (Very Low Carb) amount (ie, 20 grams of carbs per day or under) then you may struggle to include too many legumes in your daily intake. We, for example, choose the more green, less fibrous legumes to include in our diet. Green beans, fresh peas, snow-peas etc are in our diet, and stay clear of the kind of fibrous beans like mung, broad, chickpea etc.

Issue 2 : Legumes themselves
There are quite a few studies on the possible poor effects of legumes to the human body. Some low carbers choose to eliminate ALL legumes entirely from their diets. I would suggest you do some reading into the effects of legumes on the human body and decide for yourself if you would choose to include them, and if so (like us with our peas and green beans) which ones you will choose to include.

Answered by Chris
Regarding meat, the cheap cuts are recommended due to the higher fat content, but the cheaper meats are usually not grass-fed. This is kind of a perplexing issue.
Grass fed vs grain fed is another kettle of fish altogether. There does seem to be health reasons for choosing grain fed over grass fed beef, but often it just simple isn’t as affordable.

I look at it this way.... Going LCHF and not being able to afford top of the line grass fed beef is still better than not doing LCHF at all.

Answered by Chris
Is corn ok to eat?
For us, corn is on our "NEVER" list of foods for 3 reasons.
First reason it is quite high in carbohydrates. Second reason is that a great deal of the worlds corn crops are genetically modified so we don’t want to take the risk...
Third reason (and the most important one for us) is that corn is a grain and we are 100% grain free.

Answered by Chris
I'm pretty overweight and thus have a very high bodyfat %. What happens when I start eating more fat? In which way will my bodyfat go down on a diet that promotes high fat intake ?
One of the concepts that is so hard for people (including myself when I first started) to wrap their heads around is the idea that "Fat doesn't make you fat". It isn't as simple as that statement may make it seem, as you can over-eat ANYTHING and put on weight, but there is a huge belief in the nutrition world that eating fat is what makes you put on weight, however more and more studies are coming out showing this to be quite wrong.

Studies are showing that it is actually the intake of a lot of carbohydrates which causes the body to put on weight. When you eat carbohydrates, they are converted to blood sugars in the body. High blood sugars causes the pancreas to release more insulin to remove the sugars from the blood. When the sugar is removed from the blood, it is stored in the body as fat.... see the connection? The more you increase your blood sugars, the more insulin is released, the more sugar is removed from the blood, and the more fat is stored....... adding to body weight!

Lowering carb intake, and replacing that with good quality fats keeps your blood sugar levels a LOT more stable. Click on the link on the left under The Science called "Blood Sugar Levels" for more specific info. The page talks about the differences between a meal high in carbs, and a meal LOW in carbs. The high carb meal wreaks havoc on blood sugar levels, yet the low carb (high fat) meal keeps the blood sugars stable for hours!

When your body isn't trying to store all that blood sugar as fat, your body is allowed to function more efficiently, and learns how to use the fat you are eating as energy. A "fat adapted" person’s body uses the fat for its daily energy needs instead of the carbohydrates.

I hope this clears it up a little bit. It is certainly worth doing a lot more research into all of this to discover the amazing benefits of cutting down on carbohydrates and increasing the good fat content in the diet.


Answered by Chris
Can I use pure corn flour for making a white sauce?
For us, any kind of corn flour is on our "Never" food lists simply because Corn is a grain, and we are 100% grain free. You can do a Google search for low carb white sauce and find out many alternatives people do to thicken their sauces avoiding grain flours.

Much of low carb living is not about giving things up, but more about finding alternatives ways of things you like. You don't have to give up pizza, just change the base to the Fat Head Pizza Base instead. Instead of mashed potatoes, mash other veggies instead (cauliflower, zucchini, pumpkin, carrots etc).

Answered by Chris
Is spaghetti squash acceptable?
Spagetthi squash is a BRILLIANT addition to most LCHF lifestyles. I say to "most" simply because there is no hard and fast rules for any single foods as every body is different. Some people may find that spaghetti squash can spike their blood sugars a little more than they would like. The key with LCHF is to work with all of the foods on the low carb food pyramid, and just see how you go with different foods.

Answered by Chris
What other nuts are okay to eat besides almonds?
Most nuts are okay to have in various amounts. Some nuts are higher in carbs than others, some are higher in fat content etc. We use almonds a lot as a snack but we also love macadamias as they are both tasty and have a high fat content. Always read the labels as some companies nuts can be overly high in carbs. For example, we have 2 main sources of almonds we can buy here, one of them are raw almonds, and the other is roasted. The roasted nuts are much higher in carbs than the raw ones so we buy the raw ones instead.

Answered by Chris
Why are root vegetables banned from hflc?
Root vegetables are not completely off limits on LCHF, but they are usually listed in the "Sometimes Food" list. Grouping all root vegetables into one category is a bit misleading because some are higher in carbs than others. Also, different people will react differently to the carbs in different root vegetables. We know people on low cab who can have potatoes a couple of times a week without any problems at all. We generally have potatos a few times a year as we know our bodies are very carbohydrate intolerant. The root vegetables we choose to have more of are things like onions, beetroot and maybe once twice a week we will have sweet potato.

Answered by Chris
Is it ok to use stevia?
We made our own decision to not use any of those kinds of sweeteners (stevia, xylotol, splenda etc). The reason we chose not to use any of them is based on information we've read about "false calories". My understanding of it is, when you eat or drink foods with these low calorie sweeteners, you get the burst of sweetness, yet there are no corresponding calories going with it. The brain senses the sweetness and immediately goes looking for the calories that normally come with it (like when you eat a natural sweet thing, like a mango for example). When the brain can't find those calories, it gets confused and often can make people still feel hungry because it hasn't been satisfied with the calories it was expecting, causing many people to over eat.

The other reason we avoid them is because 99% of them are a very refined, very manufactured product and one of the biggest thing we promote on Edify is "Just Eat Real Food". Stevia in its natural form is a plant with green leaves. The white powder, or the clear liquid is very far removed from its natural state. We are actually planning on planting a stevia plant in our garden so we can pick the leaves, dry them and occasionally use them in our cooking for sweetness to see what we think of it, but that is about as far as we would go.


Answered by Chris
Can pork crackling be used as a snack food?
If you are making it yourself from pork rind/skin, then absolutely! We do it all the time whenever we can source pork skin from our butcher (or from our own pigs we have on our farm when we have one processed). We bake them up nice and crispy in the oven, cut them up and put them in a container in the fridge and snack on them regularly.

If you are talking about the packets of processed crackling, then I would be quite wary of them. Check the ingredients and see what they are made in. Every packet of pork crackling/rind I've ever been able to find in stores here have been cooked in vegetable oil (a ZERO tolerance product for us), and also have lots of preservatives and other things in there which immediately put them on our "Do Not Eat" list.


Answered by Chris
How doea LCHF diet affect gut bacteria compared to other diets.
We are certainly not scientists so we don’t have that level of knowledge regarding gut bacteria on various diets, but we have done a lot of reading about gut flora and the conclusions we have come to for ourselves is that any diet full of processed foods (whether it's diet shakes, to pre-packeged "lite" style meals-in-a-box, through to just eating low-fat made foods... most of which are very processed) then you are not doing your gut bacteria any favours to grow, thrive and do your body benefit.

By just eating proper LCHF the Edify way means you are cooking and eating real food made from scratch. Fresh ingredients with minimal processing. My understanding is that your gut bacteria will stay strong when you have lots of diversity from a diverse selections of foods you consume. A diet high in lots of vegetables, protein sources and good fats should give your gut bacteria a great basis for staying strong, improving and thriving.

If you are serious about improving your gut bacteria, you should get into various fermented foods. Sauerkraut, Kimchi, Ginger Carrots and SO many others. Check out fermented drinks like Water Kefir, Milk Kefir and Kombucha too. These foods and drinks are FULL of positive pre and probiotics to boost gut flora out of sight. There is a lot of great reading on the subject of fermented food benefits to gut flora.... plus they taste great too!!!

Answered by Chris
Can I use green banana flour for limited use (white sauce, dusting meat etc)?
We don't use it ourselves but it essentially seems to be okay to use. Just remember that it seems to be fairly high in carb content (one site shows it as high as 75g per 100g is carbohydrate) so it seems like something to use sparingly.

Answered by Chris


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