High-fat Low carb diet | LCHF diet plan for weight loss
The high-fat low-carb diet, also known as the LCHF diet has gained significant attention in recent years. This dietary approach involves consuming foods that are high in healthy fats while minimizing carbohydrate intake. Although it may seem counterintuitive to consume more fat for weight loss and overall health, numerous studies have shown the potential benefits of this eating pattern.
By reducing carbohydrates and increasing fat consumption, the body enters a metabolic state called ketosis. During ketosis, the body relies on stored fats as its primary source of energy instead of glucose from carbohydrates. This shift in fuel utilization can lead to weight loss and improved insulin sensitivity.
One of the main advantages of a high-fat low-carb diet is its ability to promote satiety. Fats are known to be more filling than carbohydrates, which can help reduce cravings and overeating.
Additionally, this eating pattern has been shown to stabilize blood sugar levels and improve lipid profiles by increasing levels of good cholesterol (HDL) while decreasing levels of bad cholesterol (LDL).
Furthermore, research suggests that a high-fat low-carb diet may have therapeutic applications for various health conditions such as epilepsy, type 2 diabetes, polycystic ovary syndrome (PCOS), and even certain types of cancer.
Can the LCHF diet help you to lose weight?
Furthermore, research suggests that a high-fat low-carb diet may have therapeutic applications for various health conditions such as epilepsy, type 2 diabetes, polycystic ovary syndrome (PCOS), and even certain types of cancer.
However, it is important to note that individual results may vary and consulting with a healthcare professional is always recommended before making any drastic dietary changes.
Additionally, a high-fat diet may lead to weight gain if not properly balanced with adequate protein and fibre intake. Fats are more calorie-dense than carbohydrates or proteins, meaning that consuming large quantities can easily contribute to an energy surplus and subsequent weight gain.
Foods you can eat
10 low-carb food items for your LCHF diet
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| 10 low-carb food items for your LCHF diet |
- Vegetables- cucumber, tomatoes, pumpkin, egg plate, capsicum, okra, cauliflower, cabbage, broccoli.
- Leafy green- spinach, mustard green, radish greens
- Herbs- coriander leaves, methi, oregano, mint, ginger garlic.
- Fruits- berries, watermelon, avocado, lemon, olive.
10 high-fat food items for your LCHF diet plan
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| 10 high-fat food items for your LCHF diet plan |
- Ghee/ butter
- Coconut/ coconut oil
- Seeds and nuts
- Eggs
- Cheese
- Yoghurt
- Sprouts
- Soy
- Paneer
Foods you should avoid
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| Foods you should avoid |
- Starchy vegetables (potatoes, sweet potatoes, butternut squash, sweet corn)
- High-carb fruits (banana, grapes, raisins, peach, mango, pineapple)
- Cereals (granola, cooked instant oats)
- Juices (grape juice, apple juice, mixed fruit juice)
- Lentils and beans (peas, chickpeas, black beans, kidney peas)
- Sweeteners (white sugar, honey, maple syrup)
- Pasta or noodles
- Milk products
- Chips and crackers
FAQ
Is eating a high-fat low-carb diet healthy?
According to research LCHF diet is much more effective in promoting weight loss, than any other diet. It helps to reduce the hidden fats surrounding our organs and helps to drop the cholesterol level, and it leads to reduced risks of stroke, heart disease, and diabetes.Is it OK to eat more fat than carbs?
Yes, it can help you to lose weight, but the fat you are having should be the one according to the LCHF diet, which will be beneficial for your health. To know the food items read this article thoroughly to get a proper knowledge about Low carb High fat diet.Are eggs high fat low-carb?
Eggs contain almost zero carbs, and it’s a good source of protein and fats which makes it fit perfectly with Low low-carb fat diet. It also contains several minerals and vitamins. It's very healthy for us to include in any diet plan.Is ghee good for keto?
Despite being a dairy product, Ghee is keto-friendly as it's low in carbs and rich in good fats, Most of the fats in ghee are saturated fats, and it's also a great source of vitamins A, E and K.What are the disadvantages of a high-fat diet?
One of the main concerns with a high-fat diet is its impact on cardiovascular health. Consuming excessive amounts of saturated and trans fats found in foods like red meat, butter, and processed snacks can raise cholesterol levels and increase the risk of heart disease.Additionally, a high-fat diet may lead to weight gain if not properly balanced with adequate protein and fibre intake. Fats are more calorie-dense than carbohydrates or proteins, meaning that consuming large quantities can easily contribute to an energy surplus and subsequent weight gain.
What is allowed in the LCHF diet?
LCHF diet mainly focuses on high protein and nonstarchy vegetables. As it is low in carbs
you can not have grains, breads, legumes, sweets, pastas and starchy vegetables. But unlike any other diet in the LCHF diet, you can have good fats like ghee, butter, coconut, cheese, yoghurt, eggs, Soy, paneer etc.
Can you eat rice on LCHF?
LCHF diet is Low in carbs and High in fat, and as it restricts carbohydrates you should not have rice,
both white and brown rice are high in carbs.
Can you build muscle on LCHF?
Studies have shown that a low-carb diet is very effective in building muscles, but you need to follow it properly. though a high-fat diet doesn't allow you to grow a lean body as it requires very low weight gain.
Is LCHF the same as keto?
in the keto diet, you need to limit the carbs and also you cannot have too much fat, it's basically a low-fat low-fat carb high-protein diet. But the LCHF diet is low in carbs and high in fat, and you can also have high protein as per the requirements of your body.
Is the LCHF diet safe?
LCHF diet may help to lose weight, but in the long term, it may affect your heart health, as it's high in fats it could increase the risks of heart disease. Though the LCHF diet only includes good and saturated fat, it's not harmful to our bodies.
