Frequently asked questions about LCHF/KETO diet (2.part)

The percentage of calories from fat depends on how much carbohydrates you eat, but basically it's around 75-80% of calories. 

How do we calculate this? 

A gram of carbohydrates and a gram of protein has 4 calories, while a gram of fat has 9 calories. Therein lies the essential difference. 

Calculation example:

With a daily intake of 1600 kcal and a limited intake of carbohydrates (25 g per day) and 117 g of protein per day, the calculation is: (25 + 117) x 4 = 142 x 4 = 568 calories from carbohydrates and protein per day. We have to consume the rest of the calories from fat, and in this case that means 114 g of fat. 

Of course, our everyday life is hard to squeeze into grams and percentages. But these data are the framework within which, in the long run, our organism adapts to fat, starts producing ketones, starts burning our own fat and goes into a state of ketosis. This is the essence of the changed diet and the transition to the LCHF/KETO diet. 

A few more examples of daily fat intake for orientation:

• 1,500 calories of total intake: about 83-125 g fat/day
• 2,000 calories of total intake: about 111-167g fat/day
• 2,500 calories total intake: about 139-208g fat/day

• Potassium - an important electrolyte that regulates blood pressure, muscle contraction, nervous system... It can be found in meat, green vegetables and avocados! Magnesium and potassium are released into the water during cooking, so it is better to cook vegetables with steam than in water. Potassium is a component mixtures of Premium electrolytes, which you can buy here. It is necessary to consume between 3000-4000 mg of potassium per day.
• Sodium – is one of the most important electrolytes, especially at the beginning of the LCHF/KETO diet. An intake of 4-5 g of sodium per day is recommended. Potassium is a component mixtures of Premium electrolytes, which you can buy here.
• Omega 3 fats - if you do not eat marine fish 2-3 times a week, then it is wise to consider adding Omega 3 fats. Human metabolism cannot synthesize EPA and DHA fatty acids (a component of omega 3) on its own, but it absolutely needs them, as they are essential fatty acids. In food of plant origin, omega 3 is only available in the form of ALA fatty acids, which our organism must first convert into EPA and DHA form. The conversion and yield from plant sources is extremely poor. At least 1.2 g of EPA+ DHA per day is recommended. Omega 3 fatty acids (EPA and DHA) have a number of proven positive properties. Read more about it in a blog post: All about omega 3 fats.

5. Abbreviations and basic concepts encountered in the LCHF/KETO diet

LCHF - abbreviation for the phrase Low Carb High Fat (low carbohydrate high fat diet)

IF – Intermittent Fasting or intermediate fasting. It means that for a certain part of the day we do not eat any food that can affect the metabolism. It is usually marked with 16/8, which means that we fast for 16 hours a day (this can also include the sleep cycle) and consume all the necessary food within 8 hours.

MCT - Medium-Chain Triglyceride – more about this in the entry: About MCT oil

ALA and EPA 

• alpha-linolenic acid (ALA) is the shortest type and is 18 carbon atoms in length and contains three C=C bonds. It is most often found in plants, such as soybean sprouts, flex seed, green leafy vegetables (e.g. spinach and lettuce)
• Eicosapentaenoic acid (EPA) is medium in length and contains 20 carbon atoms and five carbon-carbon C=C bonds.

EPA and DHA are ONLY found in the oil of marine organisms, including fatty fish such as sardines, mackerel, squid and salmon, and in dietary supplements made from fish oil and other aquatic organisms such as seaweed or phytoplankton. ALA is found in various plant sources, but positive effects have not been proven (source 2). It should be pointed out that the body must first convert the ALA fatty acid into EPA and DHA. This conversion is extremely inefficient, as only 8-21% of EPA and 4-9% of DHA are converted (source 3). This means that vegetable oils that are rich in omega 3 (i.e. ALA) are not exactly the best choice for replacing omega 3 fats.

7. Are there any side effects if we eliminate carbohydrates from the diet? Is it harmful? 

It is NOT harmful, as carbohydrates are not essential nutrients. Our body can easily obtain energy from fat as well. Therefore, the statement that carbohydrates are the only source of energy for the brain is NOT true! Our metabolism has to get used to and adapt to another source of energy. This transitory initial phase may bring some inconvenience. We can get KETO flu, short-term malaise, fatigue, possible dizziness, more frequent urination... All this takes a short time and does not necessarily appear at all. Salt and electrolytes help tremendously. Why this happens and what electrolytes are and why they are so important, read in the article: Electrolytes – What They Are and Why They Matter….

8. Headache in the first days after changing the diet? 

Many people complain of mild or severe headaches after changing their diet and cutting out carbohydrates. And many people very quickly conclude with the opinion: "LCHF/KETO is not for me, because obviously my body needs sugar..." because when they consume carbohydrates (sugar) again, their head miraculously stops hurting. The reason is not in the sugar that needs to be eaten, but in the GLYCOGEN. Glycogen is a reserve polysaccharide, or as it is colloquially known - a store of glucose in the body. Glycogen binds water. And when glycogen stores are depleted, all bound water and thus bound electrolytes are excreted. As a result, the weight loss is quick in the first days/weeks. The reason is the water that the body no longer retains. A headache is the result of the lack of carbohydrates intake, the body quickly excretes water and electrolytes, and since they are not replaced, dehydration and a broken electrolyte balance occur. All this can be easily prevented by increasing the intake of salt and of electrolytes (magnesium, potassium, sodium) and, of course, enough fluids. Bone broth also helps. And when electrolyte reserves are restored, the body very quickly switches to a secondary source of energy, which is now no longer glucose and glycogen, but fat and ketones. And from here on everything goes like clockwork.

9. I have type 2 diabetes. Is the LCHF/KETO diet safe for me?

Of course! Not only safe, but IDEAL! Reduced carbohydrate intake has a direct effect on blood sugar, which becomes much more stable and without severe fluctuations. Fat does not affect it. Of course, it must be taken into account with such a medical condition that any change must be carried out under the supervision of a doctor. 

10. Will I lose muscle mass if I stop eating carbs?

No, as long as you consume enough protein and calories daily (both are important!) your muscle mass will not decrease or even disappear due to a reduced carbohydrate intake.

11. I'm at the beginning of LCHF/KETO and my urine and sweat have a weird smell that reminds me of the smell of overripe fruit and acetone. Is something wrong? 

No, nothing is wrong. It is a normal phenomenon with the increased production of ketones, which the body does not yet use and the excess is excreted through the skin and urine. Ketones have a characteristic smell that can best be described as a mixture of the smell of overripe fruit and acetone. 

12. Almond flour appears in many recipes. I only have coconut flour at home. Can I replace almond flour with coconut flour? Which flour can I swap the almond flour with?

No, replacing almond flour with coconut flour in 1:1 ratio is not possible and will never work. We can use a 4:1 ratio (4 parts almond flour and 1 part coconut flour). Coconut defatted flour is much more absorbent and behaves differently than almond flour. Almond defatted flour can be successfully and equally swaped with sunflower defatted flour, hazelnut defatted flour... but not with golden flax flour or coconut flour.