Hej! Måste man träna för att gå ner med LCHF eller kan man strunta i det och ändå gå ner i vikt? Jag motionerar mest, räcker det?
SVAR: Det är inte nödvändigt att träna för att gå ner i vikt med LCHF, dock går det fortare och kroppen mår bättre. Inte vill man vara smal och slapp. Då är det bättre att stärka musklerna under tiden. Motionera är ett bra alternativ.
Hur vet man hur mycket ska man äta för att gå ner i vikt? Vill inte trycka i mig för mycket fett!
SVAR: Fett är vad man ska basera kosten på under LCHF. Äter du vanlig mat är det helt rätt att skära ner på fettet. Det enklaste är att äta sådär lagom till att börja med. Inte för mycket så du blir proppmätt. Tre gånger om dagen brukar räcka. Märker du att måttbandet och vågen visar resultat är det bara att fortsätta i samma spår.
Hur lång tid tar det för kroppen att hamna i ketos och hur vet man när man är där? Under vilken mängd kolhydrater krävs för att man ska nå ketos? Räcker 30-50/dag eller är det bäst med 0?
SVAR: Det tar vanligtvis 3-4 dagar att hamna i ketos. Du kan teoretiskt sett ligga på under hundra kolhydrater per dag för att hamna i ketos men jag brukar rekommendera 30 gram som tak. Om du är i ketos märker du när du efter ett par dagar känner att du fått tillbaka energin igen. Andedräkten kan förändras en del med i början. Vill du vara säker på om du är i ketos kan du köpa ketostickor på apoteket som du kissar på. Ju mörkare färg, desto mer ketoner kissar du ut. Efter ett tag kommer kroppen att ta vara på ketonerna och då kan det hända att stickorna inte ger samma utslag.
Kan man använda LCHF om man vill gå UPP i vikt? Jag har hört att om man INTE behöver gå NER i vikt så fungerar inte LCHF, men det borde det göra, mycket fett borde lägga på/öka vikten.
SVAR: Det är svårt att gå upp i vikt om man går på LCHF en inte omöjligt. Insulin är en viktig del vid viktuppgång. Det innebär att du ökar lättast i vikt genom att äta kolhydrater (eller stora mängder protein) tillsammans med fett. Du kommer att gå upp i vikt om du äter mer än du gör av med. Dock rekommenderar jag att du äter hälsosamt och tränar dig till en högre vikt.
Hur fungerar det med lätt underviktiga och LCHF?
SVAR: Det skulle väl fungera om man absolut inte vill äta kolhydrater. Det beror dock på vad syftet är. Är man lätt underviktig tycker jag man ska äta vanlig mat och inte komplicera det allt för mycket om man inte vill äta LCHF för att man mår bättre av det vill säga.
Har en lite fråga, lite dum kanske men alltså man ska ju bara behöva käka 3 mål under dagen när man kör LCHF, men det pallar inte jag för jag blir inte mätt för fem öre. plus att jag behöver äta mellan jobbet och träningen och sen något efter! Är det helt fel att äta ”mellanmål” när man kör LCHF är min fråga helt enkelt! :P
SVAR: Givetvis kan du äta fler gånger per dag om du känner för det. Huvudsaken är att du inte överstiger antalet kalorier du max kan få i dig för att fortfarande gå ner i vikt. Är du i ketos? Ketonerna ger dig den energi som du känner att du saknar precis i början av dieten.
Hur vet man att man får i sig rätt mängd kalorier när man ska äta mycket fett?
SVAR: Det enklaste är att räkna. Det är alltså inte mycket fett man kan äta men det ska vara stor del av det man stoppar i sig.
Jag läser överallt att man ska äta mycket fett när man går på lchf, varför ska man det? är det inte egentligen bättre om man inte äter något fett alls ifall man vill gå ner i vikt?
SVAR: När fettet förbränns bildas det ketonkroppar. Viktnedgången har inte med fettet i sig att göra utan ditt kaloriunderskott. Sedan kan du tänka så här – om du har en vedbrasa och slänger i mer ved. Vad händer då? Jo ”förbränningen” ökar. Ger du kroppen fett talar du om för den att det är det som ska vara den primära energikällan, förutsatt att du minskat på kolhydraterna.
Vad ska man helst köra för träning när man går på lchf för att gå ner så mycket som möjligt i vikt?
SVAR: Jag rekommenderar styrketräning kombinerat med konditionsträning. Gärna styrka för hela kroppen. Ju mer du anstränger dig desto mer energi förbrukar du.
Räknas Body combat och body pump som bra träningspass? Det jag vill uppnå med min träning är att gå ner i vikt.
Det är två bra pass. Dock anser jag att body pump ska fungera som ett komplement till sin träning. Inget man ska basera hela sin träning på. Många kör med för lite vikt och alla repetitioner och få övningar gör det till ganska ensidig träning. En gång i veckan skulle det dock funka bra. Kombinera olika träningsformer så mycket du kan så kommer det att gå hur bra som helst.
Kan man dricka saft från pressad citron (antingen som man köper färdig eller pressar själv=inga tillsatser)? Citron är ju frukt, men…..?
SVAR: 100 gram citron ger 7 gram kolhydrater. Då finns det roliga saker att spendera sina kolhydtater på anser jag. Vill du dock pressa lite citron i vattnet eller över maten så är det så pass lite att det inte spelar någon roll.
Hur är det med avokado?
SVAR: Avocado är en bra fettkälla. Inte så mycket kolhydrater så det är helt okej LCHF-mat.
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Hej!
Jag undrar angående tuggummi;)
Vill alltid tugga för att jag jobbar i service yrket och vet du vilket som är bäst?? Det innehåller ju liksom massa socker eller sötningsmedel
Tacksam för svar
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