THE LCHF DIET PLAN
- A low-carbohydrate diet is low in carbohydrates, primarily found in sugary foods, pasta and bread. Instead, you eat real foods including protein, natural fats and vegetables.
- Studies show that low-carbohydrate diets result in weight loss and improved health markers.These diets have been in common use for decades and are recommended by many doctors.Best yet, there’s usually no need to count calories or use special products – all you need to do is to eat real food.
- A low-carbohydrate diet means that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carbohydrate, high-fat diet (LCHF) or a keto diet.
- A reduced carb intake can positively impact those with various health issues, including type 2 diabetes, heart disease, acne, PCOS and Alzheimer’s disease.
Foods to eat
- Meat: Any type: Beef, pork, lamb, game, poultry, etc.Feel free to eat the fat on the meat as well as the skin on the chicken.You may want to choose organic or grass-fed meats.
- Fish and seafood: All kinds: Fatty fish such as salmon, mackerel, sardines or herring are great, and might even have health benefits due to high amounts of omega-3 fatty acids.Avoid breading.
- Eggs: All kinds: Boiled, fried, scrambled, omelets, etc. You may want to choose organic eggs, if possible.Top egg recipes
- Natural fats and high-fat sauces: Using butter and cream for cooking can make your low-carb foods taste better and can make you feel more satisfied. Try a Béarnaise or Hollandaise sauce. If purchased pre-made, check the ingredients for starches and vegetable oils. Better yet, make it yourself. Coconut fat or olive oil are also good options. These are all healthy fats.
- Vegetables that grow above ground: Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, avocado, onions, peppers, tomatoes, lettuce, other kinds of leafy greens etc. These are lowest in net carbs and can be enjoyed at all levels of carb restriction. However, if you are following a keto diet (< 20 grams of carbs per day), you may need to limit your portions for certain types, like bell peppers and Brussels sprouts.
- Dairy products: Feel free to choose full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses, which can help you stay full and satisfied.Be careful with regular milk, reduced fat and skim milk as they contain a lot of milk sugar.Avoid flavored, sugary and low-fat products.
- Nuts: Great for a treat (in moderation) instead of popcorn, candy or chips.Learn more
- Berries: Berries such as blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation.
Drinks
- Water – Try to make this your drink of choice, flavored or sparkling water is fine too, but be sure to read the ingredients list to check for added sugars. Alternatively look at the carbs section on the nutrition label.
- Coffee – Black or with small amounts of milk or cream is ideal for weight loss.Beware of adding lots of milk or cream, especially if you drink coffee regularly throughout the day, even when you’re not hungry.But if you are hungry feel free to use full-fat cream. Or try it with coconut oil and butter.
- Tea – The information for coffee above applies to tea too.
Foods to Avoid
- Grains and starches: Breads, baked goods, rice, pasta, cereals, etc.
- Sugary drinks: Soda, juice, sweet tea, smoothies, sports drinks, chocolate milk, etc.
- Sweeteners: Sugar, honey, agave, maple syrup, etc.
- Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas, etc.
- Fruits: Fruits should be limited, but consuming small portions of berries is encouraged.
- Alcoholic beverages: Beer, sugary mixed cocktails and wine are high in carbohydrates.
- Low-fat and diet items: Items labeled “diet,” “low-fat” or “light” are often high in sugar.
- Highly processed foods: Limiting packaged foods and increasing whole, unprocessed foods is encouraged.
Side Effects of the Diet
- Nausea
- Constipation
- Diarrhea
- Weakness
- Headaches
- Fatigue
- Muscle cramps
- Dizziness
- Insomnia
Who should not do a low-carb diet
- Taking medication for diabetes: If you take insulin or other diabetes medications.
- Taking blood pressure medication
- Breastfeeding If you are nursing a baby.
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