Healthy Diet For Weight Loss

I love food and with LCHF (low carb high fat) I'm able to enjoy food and lose weight at the same time. This diet gives you a variety of food choices that you probably have thought as forbidden earlier. It’s a healthy diet for weight loss and this is how it works:

How does it work?

LCHF means low carbohydrates and high fat which is self-explanatory. The meals contains mostly of meat, fish, poultry, eggs, different kinds of oil such as coconut oil, olive oil, hemp oil etc. You can use fat dairy products, berries and vegetables. If you follow a strict LCHF meal plan you should only eat vegetables that grow above the soil. With this method it is important to avoid artificial additives and to eat ecological and natural as possible.

What happens within our body?

Since the diet contains of less fast carbohydrates your blood sugar and insulin levels stay at a normal level. This makes it a brilliant diet for diabetics as well. This means that instead of using carbohydrates as energy the body uses fat as energy. In other words your fat burning ability becomes a lot better and you start to lose weight. The first few days when you start eating according to LCHF you might experience headaches and feel a bit tired. This is your body going through sugar withdrawal and changing over to burn fat instead of sugar, your body enters what is called ketosis. When you are on a diet that contains a lot of protein you need to up your daily water intake to help your kidneys and liver to flush out toxins.

(OBS, remember that diabetics often need to lower their insulin levels as their blood sugar levels are lowered. Consult your doctor)

Who will benefit from a LCHF diet?

Everyone can and will benefit from eating this way, especially if you are overweight or if you suffer from diabetes. Even if you exercise a lot you benefit from eating LCHF. If you have a physically demanding job or exercise a lot and are have a normal healthy weight and are healthy you can eat a few more carbohydrates than are recommended for weight loss.

How do I start?

You continue to eat as much protein as you do already in the form of meat, fish, shellfish, poultry, greens, sprouts and nuts. You remove your normal kind of fast carbohydrates such as potatoes, white rice, pasta and other flour products especially wheat flour. Add good fats such as olive oil, coconut oil, hemp oil etc. Then you add lots of nice veggies, a salad, asparagus, black beans, lentils, sprouts and butternut squash etc. the possibilities are endless. You do not need to count calories, measure or weigh your food.

Health benefits with LCHF:

• Weight loss
• Improved health for diabetics
• Improved cardiovascular health
• Calms your stomach, no more IBS
• Healthy joints
• Pain relief
• Improved sleep
• Reduced migraine attacks
• Improved hair, skin and nail quality
• Less caries
• Less cravings for sweet things, getting rid of that sweet tooth
• More energy

Free to eat as much as you want to:

• Eggs
• Fish and shellfish
• Meat
• Vegetables grown above soil
• Olives
• Real butter
• Natural oils such as hemp oil, extra virgin coconut oil, extra virgin olive oil etc.
• Vinegar
• Diary product that contain their normal amount of fat
• Spices
• Linseeds

Okay with limitation foods:

• Berries
• Nuts
• Dark chocolate at least 70% cocoa
• Fruit if your body manages it without gaining weight
• Red and white wine, alcohol that isn’t sweet

Avoid:

• Light products (either full of sugars or they are full of aspartame)
• Semi-finished and finished products (full of preservatives)
• Sugar, all sugared or sweetened products
• Beer, liquors and other sweet drinks
• All forms of potatoes
• Rice and rice products
• Flour based food such as pasta, bread, biscuits, pizza and pancakes
• Porridge, cereals and muesli
• Sweet corn
• Sweets, candy, biscuits, crisp etc.
• Sodas, juices and cordials
• Margarine
• Blood pudding

As you see it gives you a hassle free healthy diet with a multitude of choices. I often use almond milk or coconut milk instead of dairy products, the only diary product I really use is cream which is excellent for deserts. I use almond and coconut flour when I bake bread (see picture) or biscuits sweetened with stevia. There are so many delicious recipes that follow this diet that you will never feel deprived of anything on the contrary you will feel better, healthier, lighter, happier and more energetic . The only thing you need to do is to change your habits and to make the healthy choice and a big bonus is that you get to learn to cook more or less the same foods as you cook now with different and new kinds of products that are good for you.

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