Many people have success stories related to low-carb diets.
No wonder many doctors recommend this diet method to those who want to lose weight.
This proves that this diet method can really help you lose weight if applied correctly.
Low-carb diets mean you limit the number of carbohydrates you consume, in other words, you eat fewer carbs than usual.
There are many options in implementing low-carb diets, but here we will discuss Low-Carb, High Fat Diet (LCHF diet) one type of these diets which are among the most popular.
What is the Low-Carb, High Fat Diet?
LCHF diet (most people know it as a Ketogenic Diet) is a diet method that requires you to reduce carbohydrates consumption and replace it with healthy fat.
Reducing carbohydrate intake means that there is a maximum limit on how many carbs can be consumed every day so that the goal can be achieved.
There are some variations on this limitation, but generally, someone who follows LCHF diet must consume carbs in the range of 5 to 10 percent every day, it’s around 20 to 50 carbohydrates every day.
This reduction in carbohydrate consumption is intended to make the body reach a state of ketosis, which can only be achieved if there are not enough carbohydrates in the body to be used as an energy source.
When the body reaches ketosis, the body has lacked energy, on the other hand, there are not enough carbs to be burned as a source of energy…
…this condition forces the body burning fat store to be used as a source of energy.
Foods to Eat
Now the question, what foods can make the body enter the state of ketosis?
A person who applies LCHF diet, of course, has to consume low-carb and high-fat foods with the following details:
Low-carb foods include:
- spinach and other dark leafy greens
- berries (strawberries, blueberries, and blackberries)
- small portions of melons, peaches, and apples
- Brussels sprout
Lean protein and high-fat foods include:
- fish: herring, salmon, cod, and tuna
- meat: chicken, beef, and turkey
- oils: flaxseed, olive, avocado oil, and coconut oil
- nuts: walnuts, peanuts, cashews, and almonds
- seeds: flax, sunflower, and chia
Select a few from this list of foods you can get and then consume them regularly.
Food to Avoid
Certain foods, especially foods with high carbohydrate and low nutrition or fiber should be avoided if you don’t want all your efforts to be wasted.
Here are the details.
Foods that completely need to be avoided:
Foods that must be avoided but can still be consumed in small quantities:
- bread and rolls
- low-fat foods as they may contain extra sugar
- white pasta
- white rice
- sugar-heavy coffees
- diet drinks
- baked goods such as pastries, cakes, and muffins
In the initial stages of applying this diet, there are definitely side effects on your body, especially if you are really a beginner in this diet method.
Some of the side effects that you might experience are headache, weakness or fatigue, constipation or diarrhea, muscle cramps, and bad breath.
But you don’t need to worry, because when your body has adjusted to this diet pattern, all of these side effects will disappear on their own.
Some people may not fit the LCHF diet, so if you have certain health problems, you should first consult with a healthcare provider to prevent unwanted side effects.
But if you don’t have health problems, then start applying this Low-Carb, High Fat Diet to lose your weight.