Although I use the HF part of LCHF to control weight, my intake of fat generally is moderate and not much changed from what i was using 10 years ago. I have always used butter instead of marge, avoided the butter spreads, use vegetable and olive oil and avoid canola/rapeseed/ safflower oil if I see it. i generally do not use whole milk, and do not normally use cream. I have always used hard cheeses in preference to soft or lowfat cheeses.
The time I increase my fat intake on this diet is when my weight drops significntly below my target weight. Then i add cream to my coffee, and buy Babybels by the bagfull. I up the butter intake a bit more. I use coconut oil for making sweetpotato chips or wedges. We have more Cauli mash with soft cheese. I use olive oil more as salad dressing.
I think that HF is inherent in LCHF to support the long term use of ketosis. When first going into ketosis, there is significant depletion of local visceral fat, which supplies the fat for fat burning. Then there comes a stage where these stores become depleted, and then we need fat in the lipid system to burn rather than stored fat. This is where the HF is needed, and it stopss the body consuming muscle tissue while in ketosis. A very important aspect of the diet, but only when in prolonged ketosis.
It is perfectly possible to use LCHF as a pure LC diet, without ketosis, and this will control bgl via the glucose pathway. Once visceral fat stores are depleted, then this is probably a sufficient maintenance mode, but ketosis may still be necessary on occasions to keep the visceral fat in trim.
I have recently reduced my girth by a couple of jean sizes, so I have now decided to step back from ketosis by raising my carbs slightly. I have also cut fat, and ,my weight has already dropped 1 kg in a few days. I have not checked my ketones level, so will need to do so to confirm I am not in solid keto mode.
