Low Carbohydrate High Fat Meal Plan
LCHF stands for Low Carb, High Fat. Or some carbohydrates with a higher proportion of fat. LCHF Sounds too complicated? It’s ok – you can also call it enjoyable method . Clearly can eat his fill of good food and still lose weight – and get different health benefits.
There has been much debate in recent years, but the low carbohydrate diet is now approved by the National Board for the treatment of obesity or diabetes type 2. More and more scientific studies show the best effect of LCHF for weight and blood sugar control. The number of positive doctors and professors is increasing steadily.
A Swedish government expert report recently showed that LCHF similar advice giving faster weight loss than other diets – as well as improved health values . In SvD wrote science journalist Henry Ennart same day that the report “sweep away the last major concerns about diet and opens the doors wide to the country’s hospitals.”
But you need not wait for advice. Here is everything you need.
Eat: meat, fish, eggs, above-ground vegetables and natural fats (like butter).
Avoid anything: sugar and starchy foods (such as bread, pasta, rice, potatoes).
Eat when you’re hungry until you are moderately satisfied. As simple as that.
You do not need to count calories or weigh food. And forget all industrial products produced light, keyhole labels and the like.
There are good scientific reasons to LCHF works. Avoiding sugar and starchy foods stabilize your blood sugar and the fat producing hormone insulin decreases. This will increase your fat loss and you will be fuller.
Note for diabetics
Less hyperglycaemic carbohydrates in the diet lowers normal medical need for diabetics. To then take the same dose of insulin before can give blood sugar. Some diabetes pills can also mean some risk of low blood sugar, metformin is however ok. Be careful blood sugar control at the start of LCHF diet. Customizing (lowering) medication doses when needed, possibly through contact with a physician. Healthy or cost / metformin-treated diabetics do not risk blood sugar.
Meat: Any kind. Beef, pork, venison, chicken. Fat stripe is useful as well as the skin of the chicken. Try to choose organic and grass together if you can.
Seafood: All varieties. Feel free fatty fish such as salmon, mackerel or herring. Avoid breading.
Eggs: In all forms. Boiled, fried, omelette. Gladly organic.
Natural fat, fatty sauces: Please use butter and cream in cooking as it becomes better and you become fuller. Béarnaise, Hollandaise sauce, read the table of contents to find quality products or make yourself. Coconut fat, olive oil and canola oil are also good options. Learn more with our guide to LCHF vegetables .
Surface Vegetables: All kinds of cabbage, such as cauliflower, broccoli, cabbage, Brussels sprouts. Asparagus, squash, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onion, pepper, tomato and more.
Dairy products: Always choose the coolest option. Really Bregott butter and cream (40%), sour cream, feta cheeses. Bold Greek / Turkish yogurt. Be careful with regular milk and file, they contain a lot of milk sugar. Avoid flavored, sugared and light variations.
Nuts: Good as television candy (preferably in moderate amounts).
Berries: Okay in moderation, if you are not super strict / -känslig. Good with whipped cream.
Look in the deal on the table of contents.
Not more than 5 grams of carbohydrates per 100 g of foodstuff is a simple beginner’s tips.
Sugar: The worst of all. Sodas, candy, juices, sports drinks, chocolate, cookies, donuts, pastries, ice cream, breakfast cereals. Although sweeteners preferably avoided.
Starch: Bread, pasta, rice, potatoes, french fries, potato chips, porridge, muesli and so on. “Whole grains’ is just less bad. Moderate amounts root crops can be okay if you are not too fussy about carbohydrates.
Margarine: Industrial imitation butter with unnaturally high omega-6 content . Have no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
Beer: Liquid bread. Full of malt sugar unfortunately.
Fruit: Very sugar. Eat exceptionally natural candy.
Not LCHF food
Treat yourself at the party
You decide when it is a party. Weight loss can be slowed down a little.
Alcohol: Dry wine (usually red wine or dry white), whiskey, brandy, vodka, drinks without sugar.
Dark chocolate: At least 70% cocoa, preferably just a little.
Water: flavored or carbonated if you want.
Coffee: Preferably with whipped cream, try it!
Tea: Black, green, white …
Visual LCHF guides
LCHF vegetables Vegetables
LCHF fruit and berries Fruit
LCHF vegetables Snack
More visual guides coming soon. If you want, you can as long as the thief look at our English guides, which will also soon in Swedish:
How little carbohydrate means LCHF?
The less carbs you eat, the stronger the effect on weight and blood sugar, and more. We propose to follow the dietary recommendations above as tight as you can, especially in the beginning. When you are happy with your weight and health, you can gradually eat more liberal LCHF (if you want).
Here are three examples of how one one lågkolhydratmåltid can look, depending on how strict LCHF you eat:
Strict low carb Strict 0-20
moderate low carb Light 20-50
Liberal low carb liberal 50-100
Here is a new LCHF folder that can be printed. There is a brief summary for beginners and suited to put on the refrigerator door. It can also be awarded for instance to interested friends and family members.
The brochures are ideal to hand out to patients, for example if you are a doctor or nurse, or clients if you are a nutritionist or personal trainer. They can save a lot of time.
Do you have brochures to hand out to get course happy to print them yourself. Do you have many – dozens or hundreds – to share, you can email to firstname.lastname@example.org (NOTE least 20 pieces). Tell us briefly how many you need and why, and your address and we’ll send them for free. Unfortunately we do not have the resources to send leaflets outside Sweden, and the folder is only available in Swedish.
Looking for similar pamphlets in Norwegian? Mail Norwegian when my book publishing: email@example.com
LCHF for beginners (folder above)
Complicate it to open the document? Try then right-click the link and select “Save target as”. Open it later from where you saved it on your computer.
translated dietary guidelines
countries Arabic , Brazilian Portuguese , Bulgarian (word) (another version) , Danish (word) , English , Estonian , Finnish , French , Greek , Hebrew , Indonesian , Icelandic , Italian , Chinese , Chinese (Taiwan) , Korean , Croatian , Latvian , Macedonian , Dutch , Norwegian , Polish , Portuguese , Romanian , Ruthenian , Russian (more tips: LCHF.ru ), Serbian , Slovak , Spanish , Swahili , Thai , Czech , Turkish , German , Ukrainian , Hungarian (word) and Uzbek .
If you have translated into additional languages or have a substantial improvement of a previous translation? Email me.
3. How LCHF works
What you are advised to eat?
Human beings have developed over millions of years as hunters and gatherers, but large amounts of easily digestible carbohydrates. Then we ate the food that was ready for us outdoors: hunting, fishing and everything edible that you can gather from the wild. But pure starch in the form of bread, pasta, rice and potatoes, we have only eaten 5 – 10 000 years, since we became farmers. At the time, has time only a limited adjustment of our genes occur.
With industrialization, for 100-200 years ago, were factories that produced large amounts of pure sugar and white flour. Extra fast melt pure carbohydrates. We have not had time to adapt to.
In the 1980s struck the fear of natural fat through. Light products appeared everywhere. If you eat less fat you need to eat more carbohydrates to be measured. Then took history’s worst obesity and diabetes epidemic speed. It has hit the United States, fat revives homeland hardest. But even in Sweden, the proportion of obese people has nearly tripled since 1989. Today we know that the fear of real food full fat was a mistake .
The problem of sugar and starch
Carbohydrates, fast as well as slow, all broken down in the stomach into simple sugars. The sugar is absorbed into the bloodstream and raises the blood sugar , which increases production of the hormone insulin . It is the body’s most fat producing hormone.
Insulin is produced in the pancreas. The greater amount of the hormone prevents fat burning and stores in excess of nutrients in the fat cells. It can be for a period of time (one hour) lead to a deficiency of nutrients in the blood which creates hunger, and so-called “sweet tooth” , then you usually eat more. Then the process starts again, a vicious cycle of weight gain.
Low intake of carbohydrates in the diet gives the contrary, lower and more stable blood sugar levels and lower insulin levels . It increases the release of fat from fat tissue and increases fat burning. Thus, usually body fat decrease gradually, especially around the belly belly fat people.
Weight loss without hunger
LCHF facilitates living body fat stores, when the release from these are not hampered by high insulin levels in the blood. It may be the reason that fat intake saturating the long term better than carbohydrate intake. The intake of calories tend to spontaneously decrease in studies, when subjects were allowed to eat their fill on the low-carb diet instead of starchy foods.
No counting or weighing is therefore needed. You can forget about the calories and trust your hunger and satiety. Most do not count or weigh their food more than they need to count their breaths. If you do not believe it: test a few weeks and see for yourself.
No animal in nature will need the help of nutrition experts or calorie tables to eat. If they only eat food they are designed to keep them thin and avoid tooth decay , diabetes and heart disease . Why should man be an exception? Why would you be an exception?
In studies to improve not only the weight but also blood pressure , blood sugar and cholesterol levels in the low carbohydrate diet. A quieter stomach and reduced cravings are also common experiences.
If you abruptly stop eating sugar and starch, you can get conversion difficult first week. One can liken it to “sugar detoxification”. For most, it is quite mild and transient. Otherwise there is a good way to reduce the symptoms.
Usually during the first few days:
Carbohydrate-rich foods can bind water in your body and make you more swollen. When you stop with the food, you lose the excess fluid through the kidneys. This sometimes fluid and salt deficiency first week before the body got accustomed to, which can cause headaches, dizziness and more. It will soon pass itself off as the body adapts and your fat burning increases.
The symptoms during the first week can be largely avoided with extra fluid and salt in the first week . One way may be a (sugar) stock cube in a cup of warm water and then, for example, every four hours. An even easier option is a half teaspoon of salt dissolved in a large glass of water, once a day during the first week.
More about the potential risks of too much or too little salt
Some prefer to downsize the carbohydrates slowly during any week of the smallest possible conversion problems. But for most, it is just as easy to run hard right away. Anything extra fluid lost kilos on the scales already in the first days are great for motivation.
The less carbs you eat, the clearer the effect on, for example, weight and blood sugar. I recommend that you follow the dietary advice as strictly as you feel that you can enjoy. When you are happy with your weight and health, you can gradually try to eat more liberal.
More about the history, the experience and the science behind today’s food revolution, you can read on the summary page Time for a healthier future.