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WHAT IS LCHF?

LCHF diet

Here at The Natural Nutritionist we strongly believe in a lower carbohydrate, higher fat (LCHF) approach.

We believe LCHF should be identical to just eat real food (JERF) – which means you need to be ready to buck convention, break up with the food pyramid and quit the pasta pasty.

Here’s what you need to remember:

  • Food that comes out of the ground, off a tree or from an animal is always the most nutrient dense and whole food source of nutrition.
  • The biggest change you can make to improve your health is to significantly reduce your packaged food consumption.
  • An anti-inflammatory approach free from gluten, refined sugars and trans fats will optimise your health, energy levels, hormones, performance and recovery.

A very general guide is a total intake of 15-20% carbohydrates, 20% protein, and 60-65% healthy fats per day. Nutrition should be extremely relative however, so we are here to teach you how to eat for your individual goals.

For more information, including meal plans and simple and nutrient dense LCHF recipes check out:

For support reaching your optimal body composition, becoming a real food family, or simply learning how to just eat real food (JERF), sign up for one of the following programs:

To discuss this further, please book your complimentary 15-minute consultation here to speak to team at The Natural Nutritionist.

LCHF FOR ENDURANCE ATHLETES

LCHF for endurance athletes

LCHF is one of the essential foundations to becoming a fat adapted athlete.

Fat adaptation is the metabolic reorchestration from a predominant fuel source of glucose to a predominant fuel source of fat. This is the normal, preferred metabolic state of the human. Before the food pyramid created the obesity epidemic, humans were in a constant yearly cycle of fat adaptation, based on factors such location, climate, season and food supply. Consider the following:

  • Fat adaptation means you can effectively burn stored fat for energy throughout the day. Even the leanest person who weighs 60kg with 10% body fat, has 6kg of fat or 6000g, which at 9 calories/gram is 54,000 calories to potentially access.
  • Fat adaptation also means you can rely more on fat for energy during exercise. This offers a glycogen sparing effect, so this fuel (carbohydrate stored in the muscle) is available to support high intensity exercise, where it is most required.
  • For endurance athletes, this is most significant. The inability to tap into fat reserves is what causes a ‘nutritional bonk’ or ‘hitting the wall’. If you’re an endurance athlete whose splits just get slower and slower during a marathon off the bike or ultra-marathon, you becoming fat adapted means you will never run out of fuel, and you will completely transform your endurance potential.

For support becoming a fat adapted athlete, sign up for one of the following programs:

To discuss this further, please book your complimentary 15-minute consultation here to speak to team at The Natural Nutritionist.

For more information, please read:

We highly recommend accessing our recommended reading to expand your library, knowledge and real food repertoire.

Access our recommended reading list here.

KEY ARTICLES

Fats: the truth

Before you get lost in our Super Easy Pulled Pork Tacos or Nut Free Brownie Bites, you may like to grab a cuppa and read some of our most popular (and most important) articles here:

Education is key and we are here to empower your real food education, high performance fat loss and metabolic efficiency.

For personalised support with your nutrition, book your complimentary 15-minute consultation here to speak to team at The Natural Nutritionist.

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