LCHF Part 2

PROTEINS

What to eat on LCHF diet? The idea is that foods that contain more fat are more satisfying, meaning that you’ll naturally consume what you need and then stop when you’re full – all whilst breaking your dependence on sugar and carbohydrates, which can play havoc with your appetite and blood sugar levels.
Eating more fat can also help your body to burn fat more efficiently. Some fat-burning hormones (adiponectin) are released specifically from your fat cells, and works to boost your metabolism and increase the speed at which fats are broken down.

So here are the most important foods

  • Meat
  • Eggs
  • Fish and seafood
  • Vegetables (However, not all veggies are created equal, and if you’re following LCHF, you should only consume vegetables that are grown above ground. This means you can enjoy cabbages, brocolli, asparagus, courgettes, aubergines, tomatoes, peppers and more, but are recommended to avoid root veg.)
  • Nuts and seeds
  • Dairy products
  • Berries ( in moderation )

protein-rich-foods

vegetables

Read the nutrition label in the grocery store.
No more than 5% of carbohydrates in any food item is a good rule of thumb

DRINK

  • Tea and coffee
  • Water

Caffeine is still on the menu – just cut out your sugars.

FOR SPECIAL DAYS

  • 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.

WHAT TO AVOID

  • Sugar
  • Starches
  • Margarine
  • Beer

If in doubt, read the label: the carbohydrate component of the food should be 5% or less.

Usually its recommended to avoid fruits, but from my opinion fruits must be in every diet. So I will leave it up to you.

SHOPPING LIST FOR DOWNLOAD IS HERE

Download (PDF, 182KB)

Read next timeย  : Menu planning

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