What is the Low Carb High Fat Diet?

What is the Low-Carb High-Fat Diet?

Want to lose weight fast without buying pills, drinking “weight loss” coffee/tea or getting a surgery? Do the Low Carb High Fat diet.

LCHF or the Low Carb High Fat diet is the way of eating in which the goal is to eat low carbohydrates food, adequate protein and fat to keep you satiated.  It restricts eating pasta, bread, potatoes and other starchy root crops, most fruits and sugary foods. But you will compensate by eating healthier and more delicious foods such as nuts, vegetables, meats and natural fats like butter, coconut oil and olive oil.

Low Carb High Fat diet is not a fad diet that is trendy now but out-of-style later. It has been used for over 150 years. I am a living proof that low carb high fat diet works in weight loss and improving your overall life.

What to eat in Low Carb High Fat Diet

In the LCHF Diet, you will be basically eating foods that are low in carbohydrates. Here’s the list below:

Meat & Seafood

  • Pork
  • Beef
  • Chicken
  • Bear
  • Alligator
  • Eggs
  • Goose
  • Rabbit
  • snake
  • Lamb
  • Shrimps
  • Lobster
  • Clams
  • Crabs
  • Seaweed
  • Fish
  • Turtle

You can eat many parts of animals and yes you can eat bacon and hotdogs. Just make sure that the processed meat that you eat do not contain added sugar and starch. But I would suggest not eating store-bought processed food, as they are usually loaded with chemicals. Make your own food. It’s cheaper and healthier.

Note: The list of vegetables and fruits are chosen based on their Glycemic index. Some foods are low in carbohydrates, but high in glycemic index. (More on Glycemic index here.)

Vegetables & Fruits

  • Asparagus
  • Arugula
  • Avocado
  • Kangkong
  • Spinach
  • Lettuce
  • Bokchoy
  • Broccoli
  • Brussel sprouts
  • Cauliflower
  • Celery
  • Sayote or chayote
  • Radish
  • Singkamas or jicama
  • String beans/green beans/baguio beans
  • Pepper
  • Mung bean
  • Tomatoes
  • Squash
  • Zucchini
  • Eggplants
  • Cabbage
  • Carrots
  • Cucumber
  • Watermelon
  • Peaches
  • Cantaloupe
  • Coconut
  • Passionfruit
  • Strawberry
  • Blackberry
  • Raspberry
  • Cranberry

Dairy

You can also eat dairy in this kind of diet. Avoid milk though as it is high in lactose and lactose is sugar. If you are going to add dairy to your diet, go for high fat or full cream/fat. Just make sure to look at the labels to know the other ingredients of the products. Here’s a list of dairy products you are allowed to eat in low carb high fat diet:

  • Heavy cream/heavy whipping cream
  • Unsweetened yogurt (plain, Greek, Bulgarian)
  • Butter
  • Cheddar cheese
  • Mozzarella cheese
  • Colby jack cheese
  • Blue cheese
  • Ricotta
  • Brie
  • Sour cream
  • Swiss cheese
  • Provolone cheese
  • Cream cheese
  • Feta cheese
  • Gouda cheese
  • Cottage cheese

Note: If you are lactose intolerant and/or if dairy causes you inflammation, you should avoid dairy by all means. You can get fat from other sources. Also, some people find that dairy cause them weight stalls. So if you are already in doing this way of eating and find that you’re not losing weight, try cutting down the consumption of dairy or removing it all together.

Fats

  • Coconut Oil and MCT Oil
  • Pork Fat (i.e Bacon fat)
  • Cocoa butter
  • Butter and Ghee
  • Avocado oils
  • Animal fats
  • Olive oil
  • Peanut oil
  • Lard
  • Hemp oil
  • Macadamia oil
  • Sesame oil
  • Pili nut oil

Note: Avoid oils that contain trans-fat.

Drinks

Drinks are very important when you’re on Low Carb High Fat or Ketogenic diet as your body will not store a lot of water anymore. You will be peeing a lot and so to avoid dehydration, you need drinks. The best is water of course, but you can have 0 sugar drinks as well. As always, be mindful of what you eat and drink. If you think a certain drink is making you gain weight or stall your weight loss, stop.

  • Water
  • Bulletproof coffee or keto coffee
  • Tea and Tisanes
  • Dry wine
  • Hard alcohol (tequila, vodka, brand etc)
  • Almond milk
  • Broth
  • Seltzer water
  • Coke Zero

Note: If you can afford or stomach alternative sweeteners, you can add some to your drinks. I still add a little sugar (less than 1 teaspoon) to my coffee, because I can stand the bitterness and most alternative sweeteners give me stomachache. This is a personal preference.

Nuts & Seeds

Nuts and seeds will be great as snacks. But be mindful of the serving.

  • Almond
  • Peanuts
  • Macadamia
  • Cashew nuts
  • Brazil nuts
  • Hazelnuts
  • Pecan
  • Pine nuts
  • Pistachio nuts
  • Pumpkin seeds
  • Sesame seeds
  • Squash seeds
  • Chia seeds
  • Sunflower seeds
  • Walnuts
  • Pili nuts

Sweeteners

  • Stevia
  • Erythritol
  • Monk fruit powder
  • Xylitol
  • Manitol
  • Inulin-based sweeteners
  • Yacon sweetener
  • Tagatose
  • Lucuma powder
  • Berry powder

You can use sweeteners even on a Keto diet or Low Carb High Fat diet. However if you are addicted to sweets and the sweeteners trigger you to eat more, which is my case, better avoid it.

Have questions about the Low Carb High Fat diet? Write them down below.