The LCHF Diet Plan- An Ultimate Guide

LCHF Diet

The LCHF Diet is mainly designed for people with type 2 diabetes. As the name of the diet suggests, it is high fat and low carbohydrate diet. The LCHF Diet is believed to have originated in Sweden. The LCHF Diet is mainly designed for individuals who are looking for a fast way to lose weight and maintain a healthy body weight. This diet also has several health benefits.

What is LCHF Diet?

A low carb high protein diet is becoming very popular among individuals who are looking to improve their health and lose weight. LCHF Diet also has a positive impact on people having heart disease or hormonal problems such as PCOS. It is one of the healthy and safest ways to lose weight.

This diet includes foods that are low in carbs, high in fats, and moderate in proteins. This diet emphasizes eating healthy foods and avoids processed food and packaged items. Bread, white sugar, pasta, potatoes, and all other starchy food items are also prohibited in this diet. Usually, you are allowed to take 20-100 grams of carbs on daily basis depending upon the body and diet requirements.

Is LCHF the same as Keto and Atkins?

Both the Ketogenic Diet and Atkins Diet fall under the category of low carb high-fat diet. In various types of low-carb high-fat diets, there are few restrictions on the numbers of daily intake of carbs.

Such as in the case of the ketogenic diet, a person can usually take only 5% of carbs to reach ketosis. Ketosis is the state of the body where your body starts burning fats instead of using carbohydrates to fuel your body.

In the case of the Atkins diet, the first two weeks are very important as it is a phase to start the induction process of your body. It only allows you to consume 20 grams of carbs but after two weeks, you can gradually add more carbs to your diet.

These two types of diets are restrictive, but LCHF provides more flexibility as there are no such hard restrictions on consuming a specific number of carbs.

For example, a person taking 20 grams of carbs can do better while on the other hand, a person taking more than 100 grams of carbs can also perform well. The LCHF diet is more adaptable than these two diet plans.

Can you lose weight on LCHF?

Many studies have shown the positive impact of the LCHF diet and have suggested that it is one of the most effective ways to promote weight loss. This diet plan helps you lose weight fast by reducing your appetite and boosting fat loss. This diet is also beneficial to improve insulin sensitivity and burn belly fat than any other diet.

It not only help you to burn fat but maintains a healthy weight on a long-term basis. Few studies have shown that the LCHF diet also reduces the hunger pangs, cravings, and appetite of a person. However, lifestyle change is the key to get better health benefits from any diet plan.

How much weight can you lose on the LCHF diet?

The number of calories you are consuming always affects your weight loss and gain activity. If you are following the LCHF diet and not losing weight, then there are few things to keep in mind. By restricting your calorie intake and increasing your physical activity, you can lose up to 2 pounds per week. For that, you need to eat 500 to 700 fewer calories each day and increase your physical activity.

Similar is the case with the LCHF diet. Here you also need to take fewer calories and increase your physical activity to lose 2 to 3 pounds per week. This diet leads you to weight loss by reducing your appetite and make you eat fewer calories.

Despite following the LCHF diet, if you are not losing weight, then reduce the number of calories you eat per day. By doing this, you may lose up to 2 pounds per week while following the LCHF diet.

Which health benefits can I get from LCHF Diet?

By taking low carbs and high-fat foods, you can improve the overall health of your body and promote weight loss activity. There are many health benefits that you will get after following the LCHF diet.

Type 2 diabetes: Several studies have shown that people following a low carb and high-fat diet have seen a greater improvement in their blood sugar control. It also reduces the blood sugar level and needs for medications.

Alzheimer’s disease: Several studies have shown that the people following the LCHF diet show improve mental functioning. People having Alzheimer’s disease which is a neurological disorder shown to improve cognitive functioning after taking a low carb and high-fat diet.

Heart disease: This diet reduces the fat in the belly area, lowers the chances of inflammation, and reduces the risk of heart disease. It also shows significant results to reduce the blood sugar level, blood pressure, and overall risk of heart disease.

Foods to avoid 

It is quite important to reduce the intake of foods that are high in carbs when following the LCHF diet. These foods include:

  • Bread
  • Dried fruits
  • Cakes
  • Margarine
  • Sunflower oil
  • Soybean oil
  • Peanut oil
  • Baked items
  • Cereals
  • Sweets
  • Juice
  • Chocolate
  • Milk
  • Honey
  • Potatoes
  • Sweet potato
  • Alcoholic beverages
  • Highly processed food

The number of carbs may vary depending upon the type of low-carb diet you are following.

For example, if you are following a ketogenic diet, then you must restrict yourself while taking the carbs to reach ketosis.

On the other hand, if you are following a moderate LCHF diet, then you will have more freedom to choose a variety of carb.

Foods to eat

When following the LCHF diet, you need to add the following foods to your diet.

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Fish
  • Red meat
  • Chicken
  • Cheese
  • Butter
  • Berries
  • Almonds
  • Walnuts
  • Pumpkin seeds
  • Fresh herbs and spices

Side effects of the LCHF diet

Besides having many health benefits, a low-carb diet also has few side effects. This diet is not recommended for children, breastfeeding mothers, and pregnant women. People who are suffering from heart disease or kidney disorders should see the advice of their doctor before starting the LCHF diet. People who are sensitive to dietary cholesterol should also consult their doctor before starting this diet as it may not be appropriate for them.

To avoid the inappropriate or unpleasant side effects of diet, you must consult your doctor first. Other side effects of the LCHF diet may include constipation, diarrhea, headache, fatigue, insomnia, and muscle cramps. Due to the lack of dietary fibers, constipation is very common among individuals following the LCHF diet.

If you want to avoid constipation then make sure to add more green vegetables like broccoli, Brussel, kiwi, peaches, zucchini, grapefruit, mushrooms, sprouts, and celery to your diet or instead choose the best plant-based diet to lose weight.

Takeaway 

The low-carb high-fat diet has many benefits. With proper planning and an appropriate routine, most people can follow this diet plan. However, to get the long-term benefits and health goals, you need to avoid overeating and unhealthy foods.

People looking to lose weight with a low-carb diet should seek the advice of their doctor before starting this diet.

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