LCHF Diet: The Complete Guide

Introduction

The fast pace of life urges everyone to be healthy and fit. If you too want to make that stored fat in your body go away then know every detail about this wonderful diet plan. The LCHF diet will help your body in ways that you won’t believe. With a detailed description of the topic, we are going to help you out.

Reasons as to why LCHF (low carb high fat) diet works?

There are way too many diet plans out there but you have to see the validation in each and every one of them. We have a unique diet plan that is scientifically proven to work and do wonders for your fat store in your body. Your body will see no harmful effects while you are on this LCHF diet. The triglycerides, blood pressure and sugar level go way down. The rise in HDL and reduction in visceral fat in your belly and around your organs is another amazing effect of LCHF (low carb high fat) diet. Type 2 diabetes and syndromes related to metabolism will be cured with this diet as well.

Your body needs lower levels of insulin. Why is that necessary? Insulin being one of the vital hormones in your body manages and regulates the storage of energy and level of blood sugar. It not only stores fat in your body but also tends to hold on to that. With a diet that has low carbs, your insulin level will go way down.  When high insulin level in your body stops guarding the fat in your body you will end up losing weight. Often people think they will feel the pangs of hunger, even more, when the fulfilling carbohydrates are taken away from the diet but that won’t be the case either.  It has always been a topic of discussion that widely swung in favor of the benefits of a low carb diet that has a high concentration of fat. Let us tell you the benefits of it.

How is a KETO diet different from that of the LCHF diet?

Let us start with a Keto diet. The Keto diet or the Ketogenic diet cuts down the intake if carbohydrates to only 50 grams a day. On the other hand, a Low carb diet has no such fixed definition. One person’s point of view about a low carb diet can be very different from that of the other. A Keto diet has limited contents like carbohydrates are 5%, fat is fixed at 80% and protein is 15%.

LCHF (low carb high fat) benefits :

• The LCHF diet will never let anyone surrender to the pangs of hunger. Often people fail to proceed with a diet because they feel hunger and are not satisfied with the things that they consume. A person following a low carb and high-fat diet will not feel hungry like he or she used to. The level of appetite will be suppressed.

• When you choose a diet that has a low concentration of fat in it you won’t see best results for you will end up consuming more calories. A low carb diet will reduce the intake of calories and cause a significant change in the loss of weight. The minute you cut out carbohydrates from your diet the presence of excessive water in your body reduces. Lowered levels of insulin help the kidney to get rid of the excessive quantity of sodium that retains a high amount of water.

• The storage of fat in our body, in general, is bad but when starts to accumulate around your organs you are in the risk zone. The fat that stores underneath your skin is called subcutaneous whereas the one around the organs and abdomen is called visceral. When too much of visceral fat is present in an individual’s body the risk of inflammation, resistance against insulin and multiple disorders relating to metabolism. When you go through this particular diet you will end up losing the riskier and more difficult to lose visceral fat.

• The impact of LCHF diet on triglycerides is amazing. Triglycerides are the cause of heart attacks, they are the molecules floating in your blood with a concentration of fat in them. LCHF diet will bring down the level of triglycerides and give you a healthier life.

• The boost of high-density lipoproteins. LDL and HDL present in your blood are lipoproteins that move the cholesterol in your blood. The LCHF diet increases the presence of HDL and LDL in your bloodstream. They are known to carry around cholesterol to and fro from your liver to the other parts of the body. To increase their production, you have to eat fat that has a lower concentration of carbs in them.

• Works on the elevated levels of blood pressure. The dangers that hypertension causes on our body are beyond any measure. Kidney failures, strokes and heart attacks are the major risks it poses. When carbs are cut out they eliminate the risk of aggravated blood pressure.

• Problems related to metabolic syndrome can be cured as well. Heart disease or Diabetes being the leading causes of a dysfunctional metabolic syndrome. It can be caused due to fat in the abdominal cavity, high levels of blood pressure, the presence of triglycerides, elevated levels of blood sugar and lower levels of LDL and HDL.  The good news here being all these can be treated with the LCHF (low carb high fat).

• Beneficial for your brain. A part of your brain has the ability to burn the presence of glucose. When you restrict the consumption of a high quantity of carbohydrates your liver tends to produce the needed glucose out of the proteins. Not only does an overwhelming statistic show that children are cured of epilepsy when on the LCHF but also it is effective in the cases of Alzheimer’s and Parkinson’s.

LCHF Diet Pros

1. • No more risks of a heart attack as the LCHF diet will reduce the visceral fat that has been storing around your organs.

1. • The appearance of muscles and reduction in the storage of fat.

1. • LCHF diet leads to a reduction in inflammation which is caused by the intake of food that has fats which are anti-inflammatory.

1. • Reduction in triglycerides and blood sugar levels.

1. • with LCHF diet Blood Pressure is stabilized.

1. • LCHF diet is The perfect diet plan for epilepsy, diabetes-II, Parkinson’s and Alzheimer’s.
   • The intake of High-fiber low-carb foods will help to reduce the levels of stress in your body.

LCHF Diet Cons

Like we mentioned before there are no side effects of LCHF diet but there are obviously certain things you need to know. The drastic change in your diet will surely cause some problems in your body. Your body needs the time to adjust and adapt itself to the change in diet. A few symptoms that someone might experience.

• • LCHF diet may let you feel of nausea.

• • Dehydration, as carbohydrates carry water.
  • Bad breath, troubles related to sleep, lethargy and headaches.

This phase is short lived and your body will soon grow out of it. So, accept the challenge that lies ahead of you and goes for it.

How is Diabetes related to Carbohydrates?

The main reason to spike up the levels of blood sugar is carbohydrates. When you consume carbs, the body breaks it down into sugar during digestion. One of the two things can happen here, either no insulin is produced or insulin is produced that causes damage to the organs of your body in an irreversible way. Different researchers have proved how the intake of low carbohydrates can work wonders for diabetic patients and reverse their situations.

What must you eat in the LCHF diet?

The list of foods that one must consume in order to stay healthy.

Starting with the delicacies.

1. • Consume fishes like mackerel, tuna, salmon, mussels and sardines.

1. • You can have poultry like that of duck, chicken and turkey.

1. • Macadamia, avocado, coconut and olive oil that have high quantities of oleic acid in them.

1. • Any kind of meat. You can consume pork, lamb, beef without having to worry about the fat.

1. • Consume cheese without having to worry about anything.

1. • Milk that is unflavored can be consumed in small quantities. Choose the one that has high-fat content.

1. • Munch on some nuts when hungry. You can consume cashews but not in high quantities.

1. • Eggs, the storehouse for energy. Don’t eliminate the yolk portion of the eggs.

1. • Broccoli, Cabbage, Cauliflower, Spinach, Eggplant, Brussels, Asparagus, Zucchini, Lettuce, Chard, Lemons, etc.all kind of Green vegetables.
   • Fruits like berries, apples, pears and oranges can be consumed in high quantities.

Things to stay far away from while you are on the LCHF diet.

Yes, the list of food that you can’t eat might be quite overwhelming but you have to stay far away from it.

• Don’t use oil that is extracted from seeds. Refined oil is extremely dangerous and you must stay away from it.  Margarine, sunflower, grapes, canola, corn, soy or any other form of hydrogenated oil.
• Potato, barley, wheat, rye, bread, muesli, corn, any form of cereals, oatmeal and rice.
• French fries, ice cream, pizza, burgers and any other form of fast or processed food.
• Sugary drinks, alcohol and any aerated drinks must be avoided.
• Cakes, chocolates, the artificial form of sweeteners and even juices.
• Don’t replace butter with margarine. They are not good for your health and may cause a whole lot of problems related to allergies, inflammation and asthma.
• Any form of syrup is to be avoided. Maple, honey, corn or sugar.
• Avoid the consumption of mangoes, coconuts, bananas, grapes and pineapple. They might taste delicious but they have a tendency of increasing the blood sugar level.

Things that are preferable sometimes while you are on the LCHF diet.

• This intake of beer is extremely dangerous for your body. The presence of carbohydrates in beer results in an increase in the level of blood sugar in your body. 
• With a higher concentration of cocoa, you can have a bite of chocolates every now and then.
• Coffee and tea can be consumed if the use of sugar or any artificial sweeteners is avoided.

How to improve your LCHF diet plans further? and Are you losing weight on the LCHF diet or not?

We have a few tricks and tips for those who wish to change their body and lead a happy life.

Often people question the outcome of the LCHF diet and that is why we decided to give them every answer in a detailed way.

How much weight can I lose when I am on The LCHF diet?

It comes down to two things entirely, one being the loss of weight and the other being your involvement in physical activities. Bring down your calorie count to 500 if you want to see a reduction in weight by 1.5 pounds by the end of one week. The result or outcome that one sees in low carb diet is way more than a low-fat diet. Results might start to slow down after a few months but studies show how the protein and fat from a low carb high-fat diet will keep you satiated for a long time and help you lose that stubborn fat.

Is your body made for a diet that is LCHF (low carb high fat)?

Apart from being a hit, there are certain factors one must consider before opting for this specific diet.

• • A person who is a professional level athlete or is remotely related to such fields must consider his or her niche before opting for LCHF diet. If you are simply in the habit of training or going to the gym on alternate days then this diet won’t affect you. Bodybuilders, people who do high-intensity workouts must have a fixed portion of carbohydrates in their daily diets. So, consider your Exercises habits before choosing the LCHF diet for yourself.

• • How does your body react to carbs? No two bodies function the same way. On the one hand, a person who consumes a high quantity of carbohydrates might have normal blood pressure and sugar levels. The percentage of fat in his or her body might be minimal as well whereas a person might even feel lethargic, bloated, miserable, dizzy and even light headed. Choose the diet according to your body needs.
  • People who are obese or the ones who are suffering from type two diabetes can greatly benefit from LCHF diet. The reduction in insulin and fat levels will be observed immediately.

How much carbs are you allowed to consume?

Carbs can’t be avoided altogether. They are present in traces in most of the food that you will be consuming. Keep a track of your daily food and the contents of it. Don’t consume more than 50 grams of carbohydrates in a day. They are present in vegetables and dairy products. You will end up gaining a few pounds if you don’t watch the consumption of sugar and cream in your daily cups of coffee.

Are proteins needed in the LCHF diet?

They are very much necessary. Your LCHF diet will mainly circle around fats that will provide you with the needed calories but you will also need a portion of proteins that will make up your diet. They boost up your metabolism and give you the strength to work. You will get your dosage of proteins from chicken, eggs, duck, beef, lamb, pork, salmons, mackerel, bacon and anything that has life in it.

What kinds of snacks can one gorge on while on the LCHF diet?

What to do when hunger breaks all barriers and pulls you towards processed and fast food? Restrain from the idea of having a large pizza with extra cheese instead have any of these to keep your mind and tummy satiated.

• Yogurt that is full fat.

• Fruits like any kind of berries, melons, papayas, guavas, apples and oranges.

• Eggs that are boiled. You can have two if you like, with the yolk part.

• Nuts. One of the preferable snack. Almonds are the best way to go.

• A slice of cheese.

How are you treating your vegetables?

Like we have mentioned before in a low carb high-fat diet the presence of vegetables is very much needed. When you consume vegetables, they provide you with an ample amount of fiber, antioxidants, vitamins and minerals. We can’t stress the importance of vegetables enough in your diet. No matter how tempting bacon is don’t overindulge in it and avoid sauerkrauts, broccoli, avocado, cauliflowers, zucchini, cucumber, spinach, eggplant and so on.

7-days LCHF diet meal plan

Begin your diet plan with the below-mentioned diet plan for a week.

A few more tips when you are on the LCHF diet.

Make it a lifestyle.

People who opt for a diet that is low carb and high fat often complain about gaining weight after a few months. This happens because you give up on your diet and start to consume a high amount of carbohydrates again. The choice of sticking to a low carb high fat diet must be a kind of lifestyle that you have to continue in order to be healthy.

The quantity of carbohydrates.

If your body doesn’t show the necessary changes in a low carb diet it is time to go further down in the reduction of carbohydrates. Often the consumption of 50 grams of carbohydrates won’t be enough. Cut down even more. Keep a journal of your food intake.  Reduce the consumption of fruits and have more vegetables, proteins and high fat. You are bound to see results.

Watch on that stress.

Yes, you have to work out and eat healthily but the excessive stress and anxiety won’t do any good despite the hard work you put in. High levels of stress and an environment that is unfavorable will cause many problems to the levels of hormones in your body. Cortisol, a hormone that is increased when a body is in stress. This hormone causes the feeling of increased hunger and leads to overconsumption. So, keep a watch on what you think.

Know the difference in different carbs.

A cookie or a bar might have a low quantity of carbs but they are still not to be consumed if you want to lose weight in a low carb high-fat diet. You can’t and shouldn’t eliminate both fat and carbs from your diet. The reason being you will be hungrier and stressed. You need a diet that focuses on high concentration of healthy and required fats, has a good amount of protein and lower quantity of carbs. Any kind of food that proclaims to have a low concentration of carbs are not good. Stay away from them. Have meat, vegetables, fish and eggs instead.

How many nuts are you munching on?

The best form of snack but when over consumed leads to an increase in weight. Nuts can never fulfill you completely for you will feel like having a bit more than you should. If you consume a bag of almonds on a daily basis remember it is of no use. A maximum of six to ten nuts can be consumed on a low carb high-fat diet.

Sleep and its benefits in weight loss.

A low carb high-fat diet along with the required exercise might fail to show you the desired results if you are not sleeping enough. Scientifically proven sleeps help in weight loss and reduces the feeling of hunger at odd hours. If you are suffering from insomnia then you can try out to reduce the consumption of coffee, take a shower before bed, read a book and avoid doing any form of workout before sleep. Maintaining a fixed time to sleep helps your body to adjust.

Consumption of dairy.

Dairy is suggested for a low carb high-fat diet but you mustn’t overlook the fact that they have a high concentration of proteins as well. They have the ability to store energy and boost up the level of glucose in your bloodstream. Cut back on those products of dairy that have a high amount of protein like milk, cheese, cream and yogurt.

Are you working out?

You need to keep your muscles at work on a regular basis. Opting for a diet won’t do everything. To lose weight and increase the formation of muscles try lifting more weights. This will do wonders and work on a long-term period for you. Doing cardio every day at high-intensity won’t be possible. Make sure you do both at intervals. Go for walks every evening or after meals and help your body be fit.

Don’t be hooked up on sugar.

There are no forms of sugar that is healthy. None. Honey, syrups, coconut sugar, nectar or sugar obtained from canes are just as dangerous as plain white sugar. You have to totally cut it out in order to gain results in a low carb high fat diet. Choosing artificial sweeteners aren’t an option as well.

Cheat days.

You are not supposed to cheat more than once a week. Small treats or an entire day of indulging in junk food will do you no good. You have to make sure you are eating right even when your body craves processed and saturated fats. If you are too addicted to street food make sure you curb it out to see results.

Watch those calories.

Write down everything you eat in case you don’t see results. This might sound ridiculous but it is effective and will help you keep a count on the calories you take. A low carb high fat diet is designed in a way that your calorie intake is reduced and appetite is suppressed.  You must fix a goal of consuming only 500 calories a day.

Your goals must be logical.

You didn’t gain weight overnight and you are not going to lose it that way either. Set goals that are ideal and stick to it till the end. Often people give up too fast and that is the problem. Remember it is a slow process but it is effective in too many ways.

Patience is the key.

Yes, you will end up losing a few kilos in the very first week but to lose hope and give up in the upcoming weeks after that isn’t the solution. your body loses the excessive quantity of water that is retained in the kidneys which shows a high amount of loss in weight. Remember that losing weight and fat aren’t the same thing. Make sure you choose different ways to measure yourself. Tape or clothes are a good option to opt. You can even click pictures from different angles in order to realize the change in your shape. Bottom line being patient with the results. It isn’t magic and it will take time.

There are way too many reasons to stay healthy. It is your life and it is in your hands to shape it the way you want to. Choose a lifestyle that will help you live, laugh and love your life to the fullest.

Medical conditions or medicines that prevent weight loss.

If you are diagnosed with thyroid or have a medical condition where medicines have harmful effects on your body then it is time to see your doctor and switch your medications.

Related Articles:

Keto vs Atkins Diet

Paleo VS Keto Diet

High Calorie Low Carb foods

Banting Diet: Eat Fats , lose weight !!

Some Article Resources:

https://nutritionfacts.org/2016/11/22/how-a-low-carb-diet-is-metabolically-like-being-obese/

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831

https://www.diabetes.org.uk/professionals/position-statements-reports/food-nutrition-lifestyle/low-carb-diets-for-people-with-diabetes

https://familydoctor.org/nutrition-for-weight-loss-is-a-low-carbohydrate-diet-right-for-me/