Just Remember L-C-H-F
LCHF stands for a diet that recommends Foods that are:
“LC” – Low in Carbohydrates and
“HF” – High in Fat.
I know this is basic to some of you, but we have new people coming here everyday.
LC – Low Carbohydrate
The first step for a beginner to do is find out which foods are naturally low in carbohydrates.
The easiest list to get online is the Atkins Induction Phase List at the link below.
You will see many vegetables on that list that you can eat and add to your meals.
Vegetables to avoid if you’re trying to lose weight would be potatoes and other starchy root vegetables. If you’re not trying to lose weight you could probably have a small amount of these.
Note: I don’t agree with everything on this Atkins list, especially the vegetable oils listed at the bottom of the page. Stay away from these like the plague. I also personally stay away from powdered Splenda, because of the bulking powder maltodextrine can spike your blood sugar. Try to find a liquid version that doesn’t have maltodextrine in it.
HF – High Fat
The second step for a beginner to do is find out which foods are naturally high in fat.
Butter, Lard, Coconut Oil and Olive Oil are all almost 100% fat.
Cream Cheese and Sour Cream are both 85% fat or more.
Avocados are over 80% fat.
Full Fat Real Cheese like cheddar and swiss are 70% fat or more.
Bacon – is almost 70% fat.
Chocolate – (unsweetened) the dark chocolate is 60% fat or more – and there are lots of recipes you can make to increase this percentage.
Eggs – are over 60% fat.
High Fat Meats
Chicken with the skin still on, especially the dark meat like legs and thighs are 50% fat or more.
70% Hamburger meat is over 50% fat or more
Eat real food.
Eat real food. So called Low Carb meal replacement bars and shakes are not food.
Real food is ingredients, it doesn’t have ingredients.
Packaged, Boxed, Bagged –
It’s almost impossible to completely avoid, but try to avoid processed, packaged food that has a long ingredient list that you can not pronounce.
Sugar and Wheat
And if you can only do two things, cut sugar and wheat completely out of your diet.
Another easy and free summary of the LCHF diet basics is
“LCHF for Beginners” at http://www.dietdoctor.com/lchf
Most diets cause you to use “will power” to eat less, but this doesn’t work for long for most people. The LCHF (low carb/high fat) diet turns off the “out of control hunger urges” that you’ve struggled with all your life and gives you control, gives you freedom without using “will power”. This will enable to do what is called “intermittent fasting”.
Intermittent Fasting or Short-term fasting.
You need to learn about this wonderful and easy process of not eating and all the many things it can do to help you lose weight and reverse many of the health issues a high insulin level causes. The most complete source of information on intermittent fasting can be gained all in one convenient book, which I highly recommend. I’ve written a critical review of some of the parts, but I still think “Eat Stop Eat” is the best fasting book you can find at this time. See my REVIEW at this link – http://www.buttermakesyourpantsfalloff.com/fasting-is-the-cure/
Information on this site is provided for informational purposes only and is not meant to substitute for the advice provided by your own physician or other medical professional. Individual Results may vary.