#12 – Low Carb High Fat (LCHF) or Keto



I started the Paleo way of eating in July 2016 and a few months later went to a more Ketogenic way of eating, also known as low carb high fat (LCHF). There are so many benefits to reducing sugar/carbs in our diet. Being on a ketogenic diet raises ketone levels (fuel for the body & brain) and lowers insulin (the fat-storing hormone) more.

These articles do a great job of describing keto and why it’s beneficial:

Here’s an except from the DietDoctor.com website:


What is Ketosis?

The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones” 1. This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day 2, and it can’t run on fat directly. It can only run on glucose… or ketones. On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, like for example less hunger and a steady supply of energy.


I feel great eating high fat and low carbs. I have a ton of energy. I no longer have cravings and that ‘hangry’ feeling. I have lost weight & body fat. All in all, I’ve chosen this way of eating for the rest of my life.


Here’s more from DietDoctor.com:

The Benefits of a Ketogenic Diet

The benefits that come from a ketogenic diet are similar to those of any strict low-carb diet. However, the effect might be even greater since protein is more restricted. This raises ketones more, and lowers insulin (the fat-storing hormone) more. Benefits:

  • Lose Weight
  • Reverse Your Type 2 Diabetes
  • Mental Focus
  • Increased Physical Endurance
  • Control Epilepsy
  • Normalize Blood Pressure
  • Less Acne
  • Less heartburn
  • Calm Your Stomach
  • Less Sugar Cravings


So you may be wondering what I eat. The first step is accepting that eating fat doesn’t make you fat.

  • I have MCT oil and grass fed unsalted butter in my coffee. This is also called bulletproof coffee.Here’s more about it: https://blog.bulletproof.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/
  • I eat lots of eggs, avocados, full fat coconut milk, grass fed beef, fish, nuts, and more.
  • I’ve learned to add mayo, cream cheese, sour cream, guacamole, and other fats to my meals.
  • I cook with butter and MCT oil or olive oil.
  • I eat veggies: broccoli, green beans, asparagus, spinach, zucchini, salads, cauliflower, red pepper, mushrooms, and lots of herbs & spices.
  • I do drink alcohol – maybe 1 or 2 drinks during the work week and a few over the weekend. Very much in moderation. I try to stick to red wine and cocktails with low or no sugar mixers.
  • I also take a multi vitamin, krill oil, and magnesium. I’ve heard that magnesium levels can get low on the keto diet so just trying to head that off. Another important thing is to drink lots of water and keep all your electrolytes in check.

Be sure to talk with your doctor about any concerns or questions. I do know that a ketogenic way of eating is NOT good for people who take insulin for diabetes, people with high blood pressure, moms breastfeeding, and likely more. Please talk to your doctor to be sure this is okay for you to try.

Thanks for reading! I’d love to hear your thoughts!




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