Cheats guide - Naomi Ferstera

NaomiFerstera.com
Copyright 2014
CHEATS GUIDE TO LCHF
Eat More Fat….
…medium chain triglycerides
(MCTs) found almost
exclusively in saturated fats are
the best for us.
Add more of the following to
your diet:
- butter
- coconut oil
- full fat grass fed dairy (sheep,
cow and goat)
Change your ratios
Don’t Touch
The government guideline currently recommend that your
macronutrient intake should be:
Stay away from all processed
seed oil such as:
Fat < 30% with not more than 10% saturated
- vegetable oil
- canola oil
- sunflower oil
These oils are mostly
polyunsaturated (long chain
triglycerides) which will tend to
be stored by the body as fat.
They’re also prone to oxidation
(going rancid) and promote
inflammation, heart disease
and obesity.
Protein 20-25%
Carbohydrate 45-55%
Switch the carbohydrate and fat ratios and the differences you
will see are simply unbelievable. Saturated fats (especially
MCTs) are actually good for us!
How many grams?
This is not such an easy question to answer as it depends on
your physical activity levels, your metabolic need, age, gender
etc. but you can use this as a guide:
Protein 0.8 - 2.0 grams per kg (of body weight) per day
Omega 3s
Example: 60kg person = 60 x 0.8 = 48grams per day
Try and increase your omega 3
intake by eating cold water,
oily fish (salmon, herring, tuna,
mackerel, sardines). 2-3 times a
week.
Carbohydrate 20 - 150 grams per day
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Fat makes up the remainder of your macronutrient intake
If you’re finding that you’re hungry, simply eat more fat with
every meal.
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NaomiFerstera.com
Copyright 2014
What carbohydrate should I eat?
Pretty simple really; fruit and vegetables.
What do I eat more of ?
Eggs
Full fat, grass fed dairy
Grass fed meat
Fish (cold water, oily)
Poultry
Lard
Butter
Coconut oil
Go for different colours to get all the vitamin, mineral and
antioxidant combinations (and because eating the same food over
and over is really pretty boring). Try to see fruit as treat rather than
a snack as it is still high in sugar. When trying to lose weight, I
would keep it to a single piece a day.
What about protein?
Include in your diet fish, poultry, eggs, meat and full fat dairy. I
try and choose the fattiest cuts of meat and I have made the
switch to grass-fed. It’s a better quality product and much
kinder to the animals. If you can’t buy grass-fed/organic, don’t
stress!! Simply by switching to a less processed diet you are going
to be drastically improving your health.
What if my weight loss plateaus?
Water
Vegetables
What do I eat less of ?
Sugar
Seed oils
Bread
Pasta
Rice
There can be a number of reasons for weight loss plateaus. If this
happens, consider looking at; decreasing your carbohydrate intake
(try cutting out starchy vegetables like potato), reviewing your
protein intake, increasing your fat intake and making sure you’re
not doing extreme exercise as this can have a negative effect on
weight loss. It can also be worthwhile assessing your body’s
inflammation levels.
If you’re not losing weight straight away, try not to worry too much.
Some people take longer to lose weight than others. In the
meantime, you will be reaping all the other health benefits of
making the switch.
Calories
In Moderation
Coffee
Alcohol
Fruit
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Forget counting calories. It doesn’t work and it’s completely
inaccurate! The “1200 calories for women and 1800 calories for
men” myth has been busted many times over. Somehow, it is still
being pushed by many so called industry experts. It’s ridiculous as
we’re all different, with different metabolic needs so why would we
all have the same calorie intake? With LCHF your calorie intake
will easily exceed these guidelines but with most of those calories
being used by the cells of the body, very little will be stored as fat.
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