What is Low Carb, High Fat?

Source : www.dietdoctor.com

Introduction: 

A LCHF diet means you eat less carbohydrates and a higher proportion of fat. Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.

A number of recent high-quality scientific studies shows that LCHF makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning.

The Basics:

Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).

Avoid: Sugar and starchy foods (like bread, pasta, rice and potatoes).

Eat when you’re hungry until you are satisfied. It’s that simple. You do not need to count calories or weigh your food. And just forget about industrially produced low fat products.

The Detail:

Eat all you like -

* Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.

* Fish and Shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid crumbing.

* Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably choose organic eggs.

* Natural Fat, High-Fat Sauces: Using butter and cream when you cook can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.

* Vegetables that Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.

* Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.

* Nuts: Almonds, macadamias, pecans, etc (preferably in moderation).

Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream.

Avoid -

* Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.

* Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).

* Margarine: Industrially imitated butter with unnaturally high 
content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.

* Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.

Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of lollies.

Once in a while -

You decide when the time is right. Your weight loss may slow down a bit.

* Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar.

* Dark chocolate: Above 70 % cocoa, preferably just a bit.