Ketogenic diet

Low Carb High Fat Basics

LCHF_steak_and_veg_DhLICm

Whether for weight loss or improving your General Health and reversing glucose intolerance these are the Low Carb High Fat basics.(LCHF diets) You lower your carb intake and you increase you intake of natural, healthy fats that will be used to create energy.

Losing Weight on Low Carb. Avoiding carbs usually results in weight loss, without hunger. You work with your body by managing the Insulin reaction.

How it works

Weight loss is often simply thought of as a question of calories – eat less, and burn more, and you’ll lose weight. This is true in theory, but not very practically useful – as evidenced by a massive obesity epidemic during the period of belief in calories.

The big problem with focusing on calories is that it ignores hunger. It ignores the body’s regulation of it’s fat stores. It ignores the fact that we do not eat calories, we eat food. And food is so much more than just calories. Some food (usually low carb) make you feel satisfied. Some food (like soda) just makes you even more hungry.

Insulin

The basic idea of low carb is to work with the body, instead of against it. Instead of wasting time and willpower by restricting calories, exercising and enduring hunger, we do something else. We make the body want to eat less, and allow itself to burn more of any excess.

This is done by altering the hormonal balance. And one hormone above all others is fundamental to do this: the fat-storing hormone insulin.

Lowering insulin increases fat burning, enables the release of stored body fat. Long-term this results in reduced hunger and even increased energy expenditure, even without exercise.

Learn much more here:

Weight Control – A Question of Calories or Insulin? – Dr. Andreas Eenfeldt12536:26

via Low-Carb Benefits and How to Maximize Them – Diet Doctor

Foods to Eat

  • Eggs
  • Meat – lamb, pork, beef, game, chicken and Turkey
  • Fish – especially oily fish
  • Shellfish
  • Dairy foods – butter, ghee, cream, cheese (if tolerated)
  • Nuts
  • Coconut Oil
  • Avocado
  • Olives and Olive Oil
  • all above ground Vegetables – broccoli, cauliflower, leafy greens, salads, herbs, cucumber, squash, mushrooms, peppers, small amounts of tomatoes (if tolerated)

Foods Not to Eat

  • Pasta
  • Bread
  • Potatoes
  • Rice
  • Corn
  • Fries
  • Sugar
  • Sweets
  • Grains (any kind really)
  • Low fat products in general
  • Cookies
  • Beer… 

After some time you will learn how to spot the carbs and it gets easier to avoid them. Have some healthy snacks with you – like some nuts and seeds or a smoothie with plenty of protein and fat so that you have something healthy if late with a meal or after exercising.

How much fat you eat can vary depending on your goals. A ‘normal’ diet should not go lower than 30% of total calories in fat because you need fat to support cellular strength and provide fat soluble vitamins like Vitamin A, D and E. A LCHF diet can go from 50-80% of calories from Fat.

How many carbs you eat will also vary from low (20g a day) to moderate (150g a day) depending on your activity levels. A LCHF diet at the lower end is a Ketogenic diet where you are getting most of your energy from Fats – to the higher end when you do not want to lose weight but maintain your current weight. If you are getting hungry you should increase the amount of fat and also protein NOT Carbs.

If this sounds like something you would like to try then there is a two week Low Carb Challenge on dietdoctor.com below with a 19 page printable guide with recipes and shopping lists.

How to Get Started on Low Carb

The 2-Week Low-Carb Challenge

Do you want effortless weight loss, vibrant health or mind-blowing diabetes reversal on low carb? Do you want the simplest way to get started – or to get back on track? Then this challenge is for you.

Everything – including meal plans, shopping lists and everything else you need – is free. All you’ll need to buy is real food.

The meal plan

The meal plan is not only simple – you’ll only do real cooking once a day – but also delicious. And you can eat as much as you want, no calorie counting required!

Here is some of the food you’ll get to feast on:

That’s right – you’ll eat low-carb versions of burgers, pizza, lasagna, bacon & eggs… as much as you like – and you’ll lose weight. Just try it and you’ll see.

via How to Get Started on Low Carb

I now eat this way after completing an Elimination Diet and losing any extra pounds and I manage to keep my weight steady and my energy levels up. I have also improved my General Health and reduced all inflammation and pain from Autoimmune Disease.

If you want more proof check out the 23 Studies on Low Carb and Low Fat Diets – Time to Retire The Fad  on AuthorityNutrition Website.

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