For the past 3 years, I have followed a HFLC Diet. I never like to use the word diet because diet for many people means when you eat a certain way to lose weight. For me, diet means the type and range of food that you regularly eat.

Why did I decide to eat this way?

About 4 years ago I became unwell and eventually, I was diagnosed with an autoimmune condition in which my body was attacking and destroying my thyroid gland. Your thyroid gland is responsible for many things, the constant tiredness like no tiredness I have ever felt before, it was a daily struggle! After being diagnosed I was put on a tablet and I was told I would need to take for the rest of my life and that was that! Although it wasn’t as easy as just taking a pill and then I would be ok,  I struggled for a long time with my up and down energy levels.

What I knew was my thyroid gland is a gland that makes and stores hormones that help regulate my heart rate, blood pressure, body temperature, and the rate at which food is converted into energy. That thyroid hormone is essential for the function of every cell in the body. It helps regulate growth and the rate of chemical reactions (metabolism) in the body. For me, this last sentence was a biggy. Metabolism is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism. Metabolism is closely linked to nutrition and the availability of nutrients. Bingo -Nutrition is the key to metabolism.

I decided to research this further. Nutrition has always been a huge passion of mine and having studied nutrition when I did my personal training certification I knew that I needed to go further.  So I signed up with Holistic Performance Nutrition to complete a certification in Holistic Nutrition.

From here I learned all about a High Fat Low Carb (HFLC) lifestyle.

2 things I had to do was get over my fear of fat, having previously recommended to my clients they choose low-fat options! and my fear of missing carbs, I loved toast, self-confessed toast addict.

Simply taking a pill for my thyroid did not help me. What did help me was changing my daily diet. Since changing to a HFLC style of eating I have never looked back, bundles of energy, loss of body fat and feeling fitter and stronger than ever before. I want you to feel this as well so if you are wanting to follow a HFLC lifestyle I would love to help you get started. Send me an email today…

For now here are some great tips from “What the Fat” the greatest book out 😉

Step 1: Ditch these carbs

Understand which foods are out for you and then clear them all out of your fridge and cupboards. Having a defined “start day” or “clean out day” is the “cold turkey” approach, which may leave you feeling a bit rubbish for a few days, as your metabolism adjusts the way it fuels your body, but after that, you’re away. It’s our preferred method but we’ll explore more gradual methods later.

The following items are out (left), with some replacements on the right:

OUT                                                                       IN    

Breakfast cereals of all kinds Nuts and seeds or No Grain Granola
Rice Cauliflower Rice
Potato and all other starchy vegetables Cauliflower mash and heaps of non-starchy, low carb veggies
Spaghetti and pasta Courgetti (courgette ribbons) or eggplant slices
Sugar in all forms (includes honey, agave)
Bread of all kinds Big iceberg lettuce leaves
Cracker, biscuits, and cakes Seed Crackers

Step 2: Oil change

Boost your good fat component. We need plenty of fat but not too much of the Omega 6 fats which can cause inflammation.  Remove the manufactured seed oils, like sunflower, peanut, safflower and canola, and replace them with:

  • Coconut oil
  • Olive oil
  • Butter
  • Cream
  • Cheese
  • Avocado
  • Coconut milk/cream
  • The fat/skin on meat and fish

Step 3: Step away from the packages

Ditch all processed foods – these are likely to be high in sugar, other carbs, and Omega 6 fats. Make sauces and dressings from scratch wherever possible. This doesn’t have to mean hours slaving over a stove but if you really must use a jar of curry sauce (because throwing some spices and a can of coconut milk in a pan is so hard!), at least check that the carbohydrate content is no more than 10 g per 100 g and ideally less than 5 g.

Load up on things that will rot in a few days – in season vegetables, meat, fish, etc and you won’t go far wrong.

Follow these three steps and the end result will be a plate/dish that is nutrient dense and packed with natural flavour. You’ll feel satisfied (full) but not bloated full.

Curious about the
Low Carb High Fat lifestyle
and Intermittent Fasting?


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