LCHQ is in itself not a diet for achieving weight loss; instead, it’s a lifestyle. With LCHQ, you can eat a wide array of food and can essentially have as much of it as you like—as long as the food is of the right quality. However, LCHQ is perfect for losing weight, and if weight loss is the goal rather than a healthy lifestyle, it becomes known as the “iso diet.” It is well proven and provides some amazing results without being too strenuous. Most people on the iso diet lose 1.8–3.3 lbs (0.8–1.5 kg) per week while consuming all necessary nutrients without any deficiencies; this enables them to achieve their target weight. The iso diet provides 33 E% of fat, protein, and carbohydrates respectively, which results in a daily intake of 1600 calories. Because the iso diet relies on pre-made menus, it’s truly easy to follow and most dieters think they get more than enough to eat. Quite simply, they get full and stay full. This is because the iso diet relies on the most filling foods per calorie. It also calls for food with a low glycemic index, which has a proven effective on one’s sense of satiety. Protein intake is high, which is not only filling, but also increases fat burning and energy expenditure. In the spirit of LCHQ, the fat that is consumed is of the highest quality with a focus on unsaturated fat and short/medium saturated fats. A low intake of long-chain saturated fats helps keep body fat low.
20 or 33 E% carbohydrates?
A frequent question that iso dieters ask is why they should have a higher energy intake from carbohydrates compared to LCHQ. The iso diet demands 33 E% carbohydrates, whereas LCHQ only requires 20 E%. The answer is that when you count the total number of calories, it’s pretty much the same for each diet. The iso diet has a standard caloric intake of 1600 calories per day, and with 33 E% from carbs, this means that approximately 528 calories come from carbs. Because each gram of carbohydrates constitutes 4 calories, this means that the iso diet allows you 130 grams of carbohydrates. With LCHQ, you’re allowed to eat without restrictions, and you don’t follow a particular diet, since it’s not technically a weight loss diet (this is what the iso diet is for). But LCHQ fills you up and will likely generate some weight loss. With LCHQ, you may actually eat around 2,500 calories a day, and if 20 percent of them come from carbs, this means about 500 calories from carbs a day. This corresponds to 125 grams of carbs—almost identical to the iso diet. This means that both diets provide you with enough energy for the brain, muscles, immune system, and other parts of your body that rely on carbs for fuel. However, the iso diet restricts the number of calories to provide effective weight loss.
“Most people on the iso diet lose 1.8–3.3 lbs (0.8–1.5 kg) per week.”