Unlike other diets, the low-carb, high-fat (LCHF) diet does not blame fat for extra weight. The LCHF diet and the ketogenic diet are similar in concept. Without carbohydrates, you have more access to fatty foods.
How does the low carb high fat diet work?
The low-carb, high-fat diet is high in proteins and fats but low in carbohydrates. Low carb and high fat diets are particularly filling and can reduce cravings, especially because fat is an excellent flavor carrier. The majority of meals should consist of protein-rich foods and vegetables.
Diet
The intake of carbohydrates is kept to a minimum on a low-carb, high-fat diet. Therefore, it is best to stay away from foods like bread, pasta, rice, sugar, and the like. Prepared sauces or marinades are frequently high in carbohydrates, as are foods that have undergone extensive industrial processing.
Even vegetables like carrots, red peppers, beets, and peas should be avoided on the LCHF diet. When it comes to fruit, go for low-sugar varieties like berries. You can consume high-fat foods on a regular basis, such as nuts, high-fat dairy products, and vegetable oils.
Suitable foods
Suitable foods for the low-carb, high-fat diet:
- Meat
- fish and seafood
- eggs
- low-sugar full-fat dairy products (e.g. cheese)
- Nuts (e.g. walnuts, macadamia, almonds)
- Low-sugar fruit (e.g. berries, avocado)
- Green vegetables (zucchini, cucumber, broccoli, spinach) + eggplant
- cauliflower
- asparagus
- Mushrooms
- vegetable oils
- butter
- Peppers (especially green ones)
LCHF: Unsuitable foods
You should avoid these foods on the low-carb, high-fat diet:
- Grain
- Fruit
- milk
- Nuts with a high carbohydrate content (e.g. cashew nuts)
- Peas
- Beetroot
- potatoes
- pumpkin
- legumes
- sugared drinks
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