On the LCHF (low carbohydrate, high fat) diet, you will be limiting your carbohydrate consumption. So, won’t you expect to be hungry? Luckily, the answer is no, because you will be replacing those carbohydrates with tasty and fulfilling calories from fat! You may have been limiting yourself to skim milk, low-fat cheese, plain grilled chicken breasts, egg whites, and margarine for years. Well, those days are over! It’s time to welcome fat back into your daily diet!
What Foods Can I Eat on the LCHF Diet?
The following are foods you should be consuming regularly.
- Meat – Meats of all kinds, even fatty meats, can be eaten liberally. Beef, pork, chicken, turkey, game meats…all are okay. Try to eat organic or grass-fed meat when you can, because of its higher Omega-3 content.
- Seafood – All fish and shellfish are encouraged. Fish with the highest Omega-3 content include salmon, mackerel, and herring.
- Eggs – Eggs are a great low-carb option for any meal. Eggs from local, pasture-raised hens are best, but organic eggs or Omega-3 eggs from the market are also fine.
- Vegetables – A good rule of thumb is that you can eat any vegetable that grows above the ground. These include leafy greens, tomatoes, cucumbers, zucchini, broccoli, etc. Limit root vegetables such as potatoes and carrots, as these can be high in carbs (but far better then that bag of chips).
- Fruits – Most fruits are high in sugar, so consider fruit only as a treat. One exception is berries, which are lower in carbs than other fruits. Enjoy a half a cup of berries with some whipped cream for a delicious dessert (again, far better then the cookies from the store).
- Dairy products – Milk, cheese, yogurt, and other dairy products are all allowed on the LCHF diet. Choose the full-fat versions, including cream, full-fat cheese, real butter, and Greek yogurt. Avoid low-fat yogurts and milk, as they contain more sugar than their full-fat counterparts. Dairy can cause you to not loose as much weight if that is a goal so you may need to limit depending on your goals.
- Nuts – Most nuts contain very few carbs and lots of healthy fats. They are a great way to add more calories to your diet and keep you feeling full longer but they can be over done. Moderation is best when it comes to all the varities of nuts.
- Fats – Add butter, cream, coconut oil, and olive oil liberally to your food.
What Foods Should I Avoid on the LCHF Diet?
- Sugar – Avoid sugar in all forms, even “healthy” options like agave, honey, and maple syrup. When you’re first starting out, it’s best to avoid artificial sweeteners (even stevia), so your taste buds acclimate to the low-sugar diet.
- Starches – Avoid processed grain products (like pasta, crackers, breads), whole grains (like oatmeal and rice), starchy vegetables (like potatoes), and legumes (like lentils and chickpeas).
- Fruits – Most fruits are very high in carbs. Be sure to look up the carb content, and treat fruit as a very occasional treat.
- Caloric Beverages – It goes without saying, but soda is a definite no-no. Avoid diet soda as well, because of the artificial sugars. In addition, avoid all juices, sweetened teas, etc. Instead, sip water, or calorie-free seltzer, or teas.
- Alcohol – Many alcoholic beverages are high in carbs, especially beer. If you do choose to indulge, do so only occasionally, and stick with dry red wine.
- Processed fats and fat substitutes – Avoid margarine, which contains dangerous trans fats. Avoid any food that has been deep fried.
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