juli 23, 2017

Vi reder ut skillnaden mellan GI och LCHF

Vi hör ofta folk som blandar ihop eller inte känner till skillnaden mellan GI och LCHF (även våra kvällstidningar gör det med jämna mellanrum). I den här artikeln reder vi ut begreppen.

Om man följer en GI-kost så äter man kolhydrater. Man äter nyttiga kolhydratskällor som fullkornsprodukter och andra livsmedel med lågt glykemiskt index. Man kan även äta saker med lite högre GI om man kombinerar dem med något som sänker det totala värdet, exempelvis psylliumfrön. Vid en sådan här diet/kosthållning är det viktigt att man håller sig ifrån stora mängder fett. Det fettet man äter bör vara omättat eller fleromättat, det man ofta benämner som det hälsosamma fettet. Givetvis behöver kroppen även mättat fett men då endast i mindre mängd. Hälsosamt fett finns bland annat i lax, avokado, frön, nötter och makrill. Tänk på att dessa innehåller stora mängder energi om du vill hålla dig till en maxgräns per dag. De nyttiga kolhydraterna finns i havregryn, fullkorns-pasta, -ris, -bröd, linser, bönor. Bra att tillsätta till en GI-kost är även linfrön, citron och äppelcidervinäger. Tänk på att om du överkokar pasta, potatis, rotfrukter osv. så höjs GI värdet. Du bör även titta på förpackningar vilken sort som har längst koktid för ett lägre GI.

LCHF är raka motsatsen när det gäller kolhydrater och fett. Vid en sådan kosthållning utesluter man i princip alla kolhydrater. Det går alltså inte att äta GI-smart samtidigt som man utesluter kolhydrater. Lchf går inte att räkna glykemiskt index på. Man fokuserar istället på att tala om för kroppen att det är fettet som ska vara den primära energikällan. Det kan ta ett par dagar innan man förbrukat kroppens depåer med lagrade kolhydrater men efter det ställer kroppen om sig. Det bildas då ketonkroppar som används som ersättning för kolhydrater. Man blir alltså inte trög i huvudet och hjärnan slutar inte fungera bara för att det inte finns kolhydrater att tillgå. Inom ett par veckor kommer resten av kroppen att anpassa sig ännu bättre till detta stadie som kallas för ketos. Tillståndet är helt ofarlig för en frisk person och naturligt för kroppen när det är brist på energi i form av kolhydrater. Vill man mäta vilken nivå av ketos man befinner sig i kan man köpa keto-stickor på apoteket eller nätet. Det är små stickor man kissar på för att få en indikation på hur mycket ketoner som finns i urinet.
De som äter LCHF kost upplever att de blir mätta en längre stund, har gott om energi, slipper räkna kalorier och kan äta varierat.

Vilken kosthållning som är bäst varierar från person till person. Vi har tränat folk som gått ner på det ena eller det andra. Våra erfarenheter är att de som valt att äta enligt lchf är de som är beredda på att leva den livsstilen. Det finns inga ätardagar eller möjligheter att fuska om man vill äta strikt lchf. Vi tycker att man ska prova sig fram för att se vad som passar en själv bäst.

Sist men inte minst vill vi än en gång understryka att vad man än väljer att äta så är det kaloriintaget som spelar roll i slutändan. Man går ner i vikt oavsett vad man äter bara man gör det i rätt mängd och så går man så klart även upp i vikt om man överäter. Skillnaden är att genom vissa kosthållningar går det fortare eller långsammare på grund av olika omständigheter.

VI HJÄLPER DIG ATT KOMMA I FORM

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