LCHF DIET BASICS – What To Eat And What Not To!

LCHF DIET BASICS – What To Eat And What Not To!

Let us start at the beginning and find out a regular LCHF / low carb daily menu.

Have you ever heard Low Carb or LCHF diet? Well, you have probably had, but wanted to know more, right? Let us find out what is it all about and learn more about LCHF / Low Carb diet. Continue reading and find out more about this miraculous diet and way of life.

What to eat?

Meat β€“ all kinds of beef, pork, chicken, lamb, etc. Try not to peel the skin and fat off from the chicken.

Fish β€“ all kinds of fish, especially those with high omega-3 fatty acids, such as salmon, mussels, tuna, sardines, etc.

Chicken β€“ free ranged with skin.

Vegetables β€“ all kinds of vegetables, especially those which grow above soil, such as lettuce, spinach, chard, broccoli, cauliflower, cabbage, avocado, zucchini, eggplant, mushrooms, etc…

Cheese β€“ especially those with higher fat

Heavy cream β€“ pick full fat heavy cream. Be careful and carefully read the declarations – pick one without carrageenan.

Whole milk β€“ try to avoid those milk products, that contain extra flavors and drink moderately. Even though it contains only 5% of carbs, you quickly go over the limit and drink to much.

Nuts and seeds β€“ they are a great snack option, but you need to be careful not to go over the top. This is notably important when enjoying cashew nuts why they contain higher level of carbs. Please note that many nuts contain higher levels of omega-6 fatty acids. You can find a great alternative to original nuts and seeds is their defatted flour you can find in our shop.

Eggs β€“ if possible, try to pick free range eggs

Fruit β€“ best way to follow LCHF diet is to pick those fruits which contain lower amounts of carbs, such as berries (blueberries, blackberries, etc.). You can serve it together with heavy cream.

Fats β€“  pick butter, olive oil, coconut oil (contains a lot of lauric acid, which is important in fighting bacteria), lard, etc.

What to avoid?

First and almost, try to avoid all processed sugary drinks. That includes all carbonated drinks, flavored milks, sports drinks, energy drinks and especially fruit juices. They contain an extremely high proportion of carbohydrates.

Various cakes, biscuits, jam or sweets. Unless they are LCHF of course!

Seed oils. Try to stop using oils made from seeds, such as sunflower oil, rapeseed oil, cereal oils, margarine, as the contain a lot of omega-6 fatty acids.

Flakes. Most of all of flakes and flake products contains between 50% – 80% of carbs.

Cereal bread, cereal pasta, potatoes, sugar, etc. These are foods that do not contain fiber. They do contain B vitamins, but you get a lot more of them by increasing your vegetable intake and stopping eating flour products that prevent the absorption of vitamins / fiber.

Limit fruit intake as it contains a lot of fructose. Fructose is a β€œnatural sweetener” which conveys into glucose. It does contain plenty of vitamins and healthy fibers, but you can get either when eating plenty of vegetables. Try and pick fiber rich (low carb) berries. Avoid fruits such as pineapple or mango and especially dry fruit. And what is most important, give up on all fruit drinks as they contain incredibly high glycemic index which will raise your insulin levels and thus start storing fat. β€œIf you’re overweight, fruit is really not your friend.”

All flour products because of their high glycemic index which raises blood sugar and increase appetite. There is a proven excellent alternative to conventional bakery products – they are called LCHF fiber baking mixes which you can find HERE.

Cereals. Avoid all grains including wheat, oats, barley, etc.

Pasta. They have a high proportion of carbs and extremely low amount of nutrients.

The same goes for potatoes.

Starchy vegetables. If you want to consume little carbs as possible, choose highly colored starchy vegetables, such as pumpkin, carrot, beetroot, or sweet potato. These vegetables contain many vitamins and minerals.

Rice. It has a truly little amount fiber and is usually used only to increase the meal. Try to replace rice with vegetables.

Dietary or low-fat products. Always check their label to find out the amount of carbs in comparison to other products and how much they are processed. For example, a low-fat cheese spread can contain up to 15% carbohydrates while a regular spread contains only 4%.

Special occasions

If your goal is not weight loss and you have a healthy metabolism, treat yourself to the following:

Red wine (but not sweet)

Dark chocolate

β€œLow carb” desserts

For even more delicious LCHF ideas, meals, desserts, and snacks, take a good look at our DELICIOUS AND EASY RECIPES >>

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