Fredrik Paulún - Low Carb High Quality Cookbook: Recipes to Help You Lose Weight and Stay in Shape

Copyright 2013 by Fredrik Pauln and Karoliina Pauln English Translation 2014 by Skyhorse Publishing First published in 2013 as LCHQ kokboken by Fredrik Pauln and Karoliina Pauln, Fitnessfrlaget, Stockholm, Sweden Photography by Frida Wismar (except , courtesy of Shutterstock) Recipes by Karoliina Pauln Text by Fredrik Pauln Photo editing by Joachim Cohen Food styling by Jacob Wismar Design by Anders Timrn All Rights Reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018. Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or .

Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc., a Delaware corporation. www.skyhorsepublishing.com 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. ISBN: 978-1-62873-648-9
eISBN: 978-1-62914-005-6 Printed in China Contents Paulns LCHQ Food LCHQ is a diet that has become incredibly popular in Sweden since it was launched with the book Low Carb High Quality: Food for a Healthier, Thinner Life. LCHQ can be described as the optimal diet for people who want to reduce their carbohydrate intake but not completely eliminate carbs from their diet. LCHQ stands for Low Carbohydrate High Quality, and the diet consists of a carb intake of 2030 percent energy (E%), depending on need. In comparison, the more extreme Low Carb High Fat (LCHF) diet advocates for a carbohydrate intake of 510 E%.

With LCHQ youll find its easier to exercise and keep your spirits up. LCHQ allows you to eat a lot of healthy ingredients, such as vegetables, nuts, and seeds, and reasonable amounts of root vegetables, whole grain products, legumes, fruits, and berries. The fat intake equals 4050 E% and the focus is on scientifically proven healthy fats such as polyunsaturated fat, omega-3 fatty acids, and short-chain saturated fat. The protein intake is 2030 E%, which fills you up, burns fat, and provides a terrific recovery when exercising. LCHQ is first and foremost a lifestyle, not a diet. However, it is very easy to maintain your weight if you follow the LCHQ guidelines, since it consists of real ingredients that provide all of the necessary nutrients.

Since there is a balance between nutrients and nothing is excluded, the body receives all the nutrients that it expends and there will be no surplus of anything. Nutritional content is the focus of LCHQ, since vitamins, minerals, and antioxidants are incredibly important for your health. LCHQ food is filled with these. No Sugar Added For me, LCHQ is a very good model to follow, especially since it eliminates refined sugar. If I eat sugar one day, Ill feel a distinct craving for more the next day, and if I dont break the habit immediately, it becomes increasingly more difficult to wean myself off it. I dont want to go so far as to say that Im a sugar addict, which admittedly, many people are, but I do become accustomed to sugar.

The reason is that sugar increases the release of ghrelin, a hormone that makes us hungry and crave sugar. The level of ghrelin slowly decreases when we dont eat sugar and after one to two weeks, it will reach a level that leaves us rather disinterested in sweetness. After that point, its easier to resist sugar and keep to LCHQ. Its added sugar thats the bad guy, not the sugar that you consume through fruit, berries, and honey, which all contain both slower carbohydrates and other nutrients. The first few weeks on the LCHQ diet might leave you missing sugar if youre accustomed or addicted to it. Since its a transitional phase, its a small price to pay because sugar is one of the most dangerous things that humans consume.

Plenty of research has found that the intake of sugar can increase the risk of cancer, cardiovascular disease, type-2 diabetes, inflammation, obesity, and caries. Everyday LCHQ I think its very easy to follow LCHQ. The reasonable intake of carbohydrates keeps me from feeling drowsy after a meal and I never feel my blood sugar fluctuate. There are enough carbohydrates to satisfy me and generate enough energy for both physical and intellectual challenges. In practice, its also easy to eat out at a restaurant. I choose dishes that have a natural LCHQ composition, or I ask the chef to reduce the amount of carbohydrates and increase the amount of protein and fat.

It comes naturally to me to choose carbohydrates with a low glycemic index, and meals with high levels of protein and fats of the highest quality. When I choose vegetables, it ought to be dishes with a rather high fat content, such as coleslaw, olive oil marinated legumes, hummus, avocado salad, or something with olives. That way, I receive enough energy and super-quality fat. In general, half of my plate usually consists of vegetables. A favorite of mine on the grocery list is frozen vegetables; they contain roughly an equal amount of nutrients as fresh veggies but are easier to cook, often cheaper, and are still delicious. When it comes to red meat, I eat it, but not to the same extent as other forms of meat such as fish, seafood, and poultry.

If you eat red meat too frequently it can have a pro-inflammatory effect on the body; my general guideline is a maximum of three times a week. When there is the option, I always choose game instead of meat from livestock since it is leaner and healthier. The Proper Ingredients LCHQ relies on real ingredients and not products that pose as food. For example, powder sauce consists of extremely refined ingredients such as food enhancers, maltodextrin, and a plethora of other additives. Therefore, its always better to make sauces from scratch based on more natural ingredientscrushed tomatoes or yogurt, for example. Or why not make your own mayonnaise? Im always shocked when I try to find good alternatives to home cooking.

The last time I tried was when I was searching for frozen meatballs for my little son, in order to make him a quick lunch. The first thing that struck me was that they contained a higher fat content than those I could make on my own. The reason is, of course, that animal fat is a cheap surplus product. Additionally, every brand contained sugar and some type of flour, often potato flour. These ingredients cause the carbohydrate content to skyrocket, the nutritional density decreases, and the number of empty calories increases. I finally decided to buy ground moose meat (an option in Sweden) to make my own and my son loved it.

Every LCHQ recipe relies on real ingredients, so prepare to purchase root vegetables, meat, chicken, vegetables, fish, seafood, spices, etc. The spices are particularly interesting since they not only add flavor to the food but also have a bunch of other healthy characteristics. Many spices are also extremely rich in antioxidants and can improve your digestion, serve antibacterial purposes, and inhibit inflammation. Some are even as effective as medicine, one example being cinnamon, which can help balance your blood sugar.