Do you want to eat real food (as you want ) and to improve your health and your weight ? It may sound too good to be true, but LCHF diet ( less carbohydrates more fat) diet is a method which is in use 150 years.
What is LCHF diet ?
LCHF diet means eating little carbohydrates and large amounts of fat. The most important thing is to minimize the intake of sugars and starches. You can eat other delicious food until satisfied and still lose weight. A number of recent scientific research shows that LCHF eating makes losing weight and controlling blood sugar.
Eat : Meat, fish, eggs, vegetables that grow on land and natural fats (like butter)
Avoid : Sugar and starches (like bread, pasta, rice and potatoes)
No need to count calories or measure your food. And forget the industrial manufactured low-fat products. When you avoid sugars and starches, sugar level are stabilized and the level of insulin hormone storage decreases fat. This increases fat burning and makes you finer.
Note for diabetics
Avoiding carbohydrates that increase level of sugar in your blood need for medications decreases. Taking the same intake stroke and before this diet can result hypoglycemia (low blood sugar). So you need to make more frequent checks of blood sugar when starting this diet and adjust your medications.
Eat as you want
Any meat, including beef, pork, poultry, chicken. If possible, select meat from domestic or herbivores animals.
Fish and sea food
All kinds of fatty fish such as salmon, mackerel or herring. They are excellent.
All types : boiled, fried , omelets …
- Vegetables that grow on land
All kinds of cabbage, cauliflower, broccoli, Brussels sprouts, asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumbers, lettuce, Swiss chard, avocado, peppers, tomatoes, onions, garlic…
High fat sauces : the use of butter and cream when cooking your food is tastier and makes you finer. Coconut and olive oil are great options.
Select always fat options such as butter, cream, yogurt, high-fat cheeses. Be careful with milk because it contains much milk sugar. Avoid low-calorie sugary and products enhanced taste.
All nuts are good to eat instead of candy when watching TV.
Maybe in moderation, if you are not too restrictive or sensitive.
Juices, chocolates, cakes, sport drinks, ice cream, cereals. Avoid sweeteners too.
Bread, pasta, rice, potatoes, chips.
Industrial imitated butter with unnaturally high content of omega-6-fats. Not health benefits and tastes bad.
A lots of sugar. Eat sometimes and treat it as a natural form of chocolate.
You decide when is the right time. It is your weight loss to slow down bit.
Dry wines ( red or white), whiskey, brandy, vodka and cocktails without sugars.
With 70 % cocoa, preferably more.
- Eggs and bacon
- Coffee with butter
- Boiled eggs with mayonnaise or butter
- Avocado, salmon and cream
- Cheese with butter
- Yogurt with nuts and grains
Lunch and dinner proposals
- Meat, fish and chicken with vegetables and high-fat sauce. Alternative to mashed potatoes is mashed cauliflower.
- Stews, soups and use recipes from cookbooks to avoid ingredients rich in carbohydrates.
- Drink water with your meal