Et hængeparti om überstriks LCHF (Skaldemans LCHF) inkl. maddagbøger


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Nå, men jeg har jo lige et hængeparti omkring mine oplevelser på min uge med meget striks LCHF (Skaldemans LCHF), som jeg har skrevet om her. Begrebet er ikke noget nyt begreb, men det fik nyt liv, da to svenske bloggere (LCHFingenjören og Anna’s LCHF) startede en 100 dages challenge med ekstrem striks LCHF. Til formålet oprettede de en Facebook gruppe, der i skrivende stund har knapt 10.000 medlemmer. I kølvandet på deres spin på Skaldemans LCHF, opstod der en heftig debat i Sverige: Hvad er rigtig LCHF? Er det en kost, der hovedsagligt består af fedt og hvor grøntsagerne holdes på et minimum eller skal man først og fremmest fylde på med grøntsagerne? Denne pennefejde på diverse svenske blogge, beskrev kostdoktoren som ”Krigen om Skaldemans LCHF”. I mit seneste indlæg kommer jeg selv med mit bud til debatten. Og ja, jeg er rimelig forsonende i min udlægning. ;)

I virkeligheden stammer begrebet Skaldemans LCHF fra Sten Sture Skaldeman, der for ca. 15 år siden tabte sig 70 kilo med LCHF, og som siden har skrevet adskillige bøger om emnet. Faktisk er han en af pionererne inden for LCHF,

Sammen med Annika Dahlqvist og Mats Forsenberg har Sten forsøgt at definere, hvor mange kulhydrater man kan spise for at det kan kaldes LCHF (kilde).

Striks LCHF:
Max 2% af energiindtaget skal komme fra kulhydrater. Hvis du spiser 2000 kalorier om dagen må du derfor spise 10 gram kulhydrat.

Normal LCHF:
Max 5% af energiindtaget skal komme fra kulhydrater. Hvis du spiser 2000 kalorier om dagen må du derfor spise 25 gram kulhydrat.

Liberal LCHF:
Max 10% af energiindtaget skal komme fra kulhydrater. Hvis du spiser 2000 kalorier om dagen må du derfor spise ca. 50 gram kulhydrat om dagen. Dette er den over grænse for LCHF.

Kulhydratreduceret kost:
Maximalt 20% af energiindtaget kommer fra kulhydrater. Her kan kosten ikke længere kategoriseres som LCHF.

Hvis du har lyst til at udregne fordelingen af energien i din kost efter Skaldemans ratio, kan du gøre det her.

skaldeman collage 2

I mit forsøg med Skaldemans LCHF forsøgte jeg også at ramme denne gyldne grænse på ca. 2% kulhydrat. Og det var til tider noget af en prøvelse! De fleste dagene lå jeg nærmere 3-5% kulhydrat om dagen.

Helt naturligt nærmede min kost sig en mejerfri udgave, da der ikke var plads i regnskabet til kulhydraterne fra mælkeprodukterne. Til gengæld tyede jeg til mayonnaise og smør, når jeg skulle ’fedte min mad til’. ;) Men jeg må indrømme, at det var noget nær umuligt for mig, at holde mig så langt nede i kulhydratindtag. Og det krævede mere end almindelig opfindsomhed fra min side. Især når proteinindtaget jo heller ikke skulle løbe løbsk. Mit grøntsagsindtag bestod derfor mest af agurk og icebergsalat, som hører til blandt de mest kulhydratfattige grøntsager, men også afstikkere som hvidkål og broccoli var at finde på min tallerken. :)

Derfor blev det til lidt gentagelser i min kost, simpelthen fordi jeg ikke var særlig opfindsom. Jeg er jo normalt ikke typen, der holder igen med løg eller lign., men lige pludselig stod jeg og vejede løgringe for ikke at få for meget! Det må have set fjollet ud! :P

Sidst på ugen måtte jeg også lave lidt søde sager, da jeg simpelthen trængte til nogle andre smagsnuancer i min mad. Især det søde! ;) Så jeg lavede macadamiavafler og pandekager (opskrift følger) – begge mejerifrie. For at banke fedtprocenten lidt op lavede jeg en omgang lemoncurd til at komme på dem. Og det var en dejlig afveksling. :)

Nedenfor kan du se eksempler på, hvad jeg spiste på en dag. Jeg brugte app’en Lifesum til at tracke min mad. Jeg ved ikke hvor pålidelig den er, men om ikke andet, så kan det da give et vist overslag. Maddagbøgerne vidner også om, at jeg ikke havde mange grøntsager på tallerknen i de dage, hvor eksperimentet stod på. Som sagt, så er jeg vist ikke så opfindsom, når der skal tælles.. ;)

Som sagt var det kun en kort flirt med den strikse LCHF – og det var interessant at afprøve – men jeg er vist mere en liberal type. ;)

Maddagbog I (Skaldemans LCHF)

Morgenmad: Smøræg (To kogte æg moses med 40 gram smør) med 6 bacon + en paleo pandekage med lemoncurd.

skaldeman 4

Frokost: 5 skiver bacon og 4 paleo pandekager. (intet foto)

Aftensmad: Hvidkålsslaw (100 gram hvidkål, 50 gram mayonnaise og lidt sennep) og 100 gram pulledpork toppet med 20 gram smør.

skaldeman 3

Dagens indtag lød på 2106 kalorier, som fordelte sig således: 88 gram protein (17%), 10 gram kulhydrat (2%) og 186 gram fedt (81%).

 

Maddagbog II (Skaldemans LCHF):

Morgenmad: Røræg med chorizo og pesto.

skaldeman 2

Frokost: ”Pasta” carbonara lavet med proteinpasta.

skaldeman 1

Aftensmad: ½ portion ”Pasta” carbonara + 2 ½ paleo pandekage. (intet foto)

Dagens indtag: 2345 kalorier, som fordelte sig således: 91 gram protein (16%), 16 gram kulhydrat (3 %), 212 gram fedt (81%).

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