a typical lchf eating: 2 or 3 meals per day - x-pert...
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Increased frequency of eating = increased insulin = ↑ insulin resistance
Popkin BM. Am J Clin Nutr 2010;91:1342–7
https://intensivedietarymanagement.com/perils-snacking-hormonal-obesity-xiii/
In 1977, most people ate 3 times a day –breakfast, lunch and dinner. No snacks.
By 2003, most people were eating 5 or more times a day.
Calories (kacl)
Carbs (g) Protein (g)
Fat (g) Alcohol (g)
Fibre (g)
LCHF 1,998 23 (4%) 109 (22%)
152 (68%) 16 (6%) 19g
LFHC 1,972 253 (48%) 103 (21%)
56 (25%) 16 (6%) 22g
SFA (g) MUFA (g) PUFA (g) Omega-6 (g)
Omega-3(g)
O6:O3 ratio
LCHF 58 60 20 12.5 5.1 2.5 to 1
LFHC 20 21 11 6.1 0.9 6.7 to 1
Analysed with Nutritics software
The Carb versus fat seesaw
Vitamin A Vitamin E Vitamin D Thiamin(B1)
Riboflavin(B2)
LCHF 2999 16.9 18 1.2 2.5
LFHC 2187 12.4 4.0 1.8 1.6
RDA 800µg 12mg 5µg 1.1mg 1.4mg
Potassium (mg)
Calcium (mg)
Magnesium (mg)
Iron (mg)
Zinc (mg)
LCHF 3303 857 331 14.8 14.8
LFHC 4533 755 318 11.8 6.5
RDA 2000 800 375 14 10
Niacin EQ(B3)
Vitamin B6
Folic Acid Vitamin B12
Vitamin C
LCHF 43 2.1 366 13.1 162
LFHC 68 3.6 295 4.1 128
RDA 16mg 1.4mg 200µg 2.5µg 80mg
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