LCHF (Low Carb High Fat) weight loss diet


The LCHF weight loss diet reveals many weight loss myths with which our modern society is burdened with and indicates on the advantages this particular weight loss diet has to offer.
The acronym says it all; Very little carbonhydrates but a high amount of fat, based on regular and fish meat, eggs and a wider variety of vegetables and natural fat sources.
That being said, the point is to reduce the intake of sugar and starch which can be found in bread, pasta, cereals, potatoes, rice and more.
Anita Shupe has graduated as a nutritionist (she graduated at the university in Getebourg-Sweden) and she made a complete and detailed diet plan which is also manifested in her book, titled "Truths and lies about food".


Now what are the general guidelines that are recommended by the LCHF diet:
First of you need to start taking in various milk based products, nuts and season fruits.
The emphasis lies in clean and natural food in their original shape, if it is ever so possible gathered or bought from home or organic cultivation.
Besides sugar and starch, rafined and homogenised natural oils and other industrial products should be avoided.
Concluded from the text above, the LCHF diet intends to be a natural and healthy way of diet, very similar to the way of feeding our ancestors practicated, also on which we are geneticly adapted and which is optimal for the maintanence of a healthy body and a normal body weight.
As we already mentioned the author of the book graduated as a nutritionist at the University in Sweden, where, you might not believe it, one third of the entire population are leading their diet
lives trough the LCHF diet.
Surely our biggest problem is sugar, and not the fat as we were lead to believe.
We now know that the fear of saturated animal based fat and cholesterol is one ungrounded myth, so there should be no fear of natural fat in your diet-claims the author of the book.

lchf diet


The LCHF health diet implies taking in more fat with a reduced amount of sugar intake.
Entirely a totally different regime from the one we were "bombarded" decades till now.
Experts in the field of nutrition have been warning us for quite some time that the cholesterol is one of our deadly enemies, but that myth has been finally revealed.
Today almost in every adult person we can find or diagnose an increased level of cholesterol, because of the constant fall of the reference values.
Ten-twenty years ago the overall amount of seven-eight cholesterol units in the body was considered normal, and today the unit that goes over "five" is being lowered with the help of "statin" and other drugs which made the pharmaceutical industry blossom. In doing so nobody mentioned the variety of side effects that occure when taking these drugs which are needlessly imposed to the people.
Many modern studies have shown that the increased intake of saturated fat isn't affecting the total amount of cholesterol nor the LDL cholesterol amount in our bodies, therefore isn't increasing the chance of getting any cardio-vascular disease.
Studies have also shown that people with a lower amount of cholesterol were getting cloggings in their blood streams in the same meassure as people with a higher amount of cholesterol in their bodies.
So the total amount of cholesterol and LDL aren't really any viable indicators of any cardio-vaskular disease, but tryglicerides in a higher value and a decreased HDL level (protective cholesterol) are.
The LCHF diet helps to lower the level of tryglicerides and increases the HDL count. It is known that a high amount of tryglicerites and the "greasy liver" syndrome are the main cause for diabetes and
the fats that come from our diet.However when this occures, doctors normally advise to lower the intake of fat that is coming from our diet and to begin consuming cereals (which include glucose).

Most of the people who are using the LCHF diet trough a longer period of time feel that one normal and concrete meal a day is enough to keep them going which usually consists of a piece of meat or fish, lots of vegetables and the fat in which that food was made in.
A normal portion consists of 100g to 150g of meat or 150g to 200g of fish, but you won't make a mistake if you eat a bit more.
The "starch" rich part of the meal which we are used to fill our stomach with (potatoes,bread,pastery,rice) we now replace for vegetables.
Also, the LCHF diet strongly suggests that in the process of making the food we use only natural fat (seam,butter,olive and coconut oil), and forbids the usage of light salad dressings and light mayonnaise which are full of sugar, starch and all kinds of chemicals, instead we ought to use natural sauces, yolk made mayonnaise,herbs.
According to the LCHF diet, fruits aren't forbidden and recommended are the berry types of fruits like: (blueberries, blackberries, strawberries) the lemon as a fruit is also usable,however its up
to you to accord the intake of fruits to your needs.


So, the typical LCHF diet plate would look like this: Instead of potatoes/rice/pasta/bread, as a side dish we now prepare season vegetables-which can be cooked, fried, grilled, braised.
You grease it up with the fat of the food itself or you put a bit of fat if the food is dry. Make your salad as before.
Drinks-instead of juices and beer, drink water or a moderate amount of vine (red vine is recommended because it is very healthy). And one more thing, remember the vegetables on the plate aren't for decorational purposes.
The vegetables can be described as the "fuel giving part" of the whole meal, and the fats make you feel satiated. You should quantitatively eat more vegetables than meat and not the other way around. The LCHF diet requires that you discard cereals, sugars, flour, additives and other industrial food from your nutrition,
because they increase the acidity of the body. Which represents a good base for the occurrence of diseases.
You need to eat a lot of alkaline foods-vegetables, fruits, nuts, kephir, crude oils...The LCHF diet explains that most of the calories come from the fat, but that does not mean that "fat" is quantitatevly speaking the thing that we take in the most.
Also this regime of nutrition doesn't icnlude the intake of an amount of meat that oscilates too far from the defined normal amount.
The LCHF recipes are vast in number, and our recommendation is that you stick to the basic guidelines that we mentioned and there will be no error, also if you like you can look up on the book of Anita Shupe.


* The LCHF diet demmands that we discard apsolutely every kind of margarine of use.
* Refined vegetable oils-soya, corn, sunflower etc.
* Commercial bakery products made of wheat flour as wheat itself ( sadly the wheat that we use these days has been geneticly modified so our body doesn't reckognize it as food)
* Sugar, and its substiutes (glucose,fructose syrup). Artificial sweeteners for instance aspartame (it is found in many child products, juices, candies "without sugar"), flavor enhancers (glutamine).
* The LCHF diet does not tolerate industrially processed food, commercial bakery producsts, cookies, cakes, candy, canned foods...

What are the common mistakes and misconceptions?

* taking in less carbs, but a vast ammounts of fat.
* taking in less carbs, but a bigger amount of meat.
* the mistake that the LCHF diet is the same as the Atkins or the meat diet.
* the consumption of bacon, eggs and greaves.
* the consumption of hot dogs, hamburgers and sausages soaked in "store bought" mayonnaise.


The LCHF diet has its many health benefits: It stabilizes the sugar in our blood, it regulates the insulin, leptin and ghrelin hormons in our bodies, which helps with the natural apetite regulation (makes you feel less hungry and therefore decreases the number of meals you eat).
The overall experience people had with the LCHF diet was very positive. The need to eat five to six meals a day has been removed, also the need to have a quick bite for unhealthy snacks and false calories has been erased.
Now every one who is willing to lead their diet usign these principles, in the begining has to answer these two important questions.

Question number 1: Why are you interested in the LCHF diet?

* Because of obesity, type 2. diabetes, metabolic syndrome, or insulin resistance? If that is the case, than you are very sensitive to carbonhydrates, so limit your intake on fruits (because fruits contain sugar), and in the case of the above mentioned diseases it is important not to raise the sugar level in your blood. However "limit" does not mean "discard". A smaller amount of fruits with someting greasy slows down the sugar level rise in our blood.

The LCHF diet asks one more question: Are you alergic to some kind of fruit, or do you maybe suffer from Chron's disease or Ulcerative colitis and therefore this food irritates you?

*If that implicates on  you , than of course, you won't eat the sort of fruit you don't like, or maybe you will even change they way it is made. Also if you have noticed that fruits make you hungry (you have the need after having a fruit to grab something else), than you should try to eat it in smaller amounts or to totally exclude it from your diet for some time, if you suffer from obesity.