donutmedialab.com — The LCHF Diet, a Low-Carb and High-Fat Diet that Doesn’t Hurt. The LCHF diet is a diet that has many benefits, ranging from eliminating body fat (so you can lose weight), reducing sugar cravings, and also reducing overall hunger. Therefore, some people do this diet. However, what exactly is this LCHF?
What foods should be avoided and which are recommended? This is the review.
What is the LCHF diet?
The LCHF diet stands for Low Carbohydrate – High Fat. This diet is a general term for all meal plans with reduced carbohydrates and increased fat with moderate protein. The LCHF diet does not have clear standards for the percentage of nutrients, because LCHF refers to lifestyle changes.
The LCHF diet is also sometimes called the Banting Diet, because it comes from someone named William Banting from England who popularized this diet after he managed to lose weight with amazing results.
Meal planning in this diet emphasizes foods that are not processed by manufacturers such as fish, eggs, fresh vegetables that contain less carbohydrates, and nuts. This diet does not recommend foods or drinks that are processed or packaged through various processes at the factory.
How is the LCHF diet different from other high-fat diets such as the keto or Atkins diet?
The LCHF diet is a type of diet that has the principle of low carbohydrates, and high fat, without any rules for how much fat, carbohydrates, and protein. The keto or Atkins diet is a more specific form of the LCHF diet.
In the ketogenic diet, there are guidelines or standards that are recommended for what percentage of fat is recommended. For example, the standard ketogenic diet consists of 75 percent fat, 20 percent protein, and only 5 percent carbohydrates to reach a state of ketosis. Ketosis is a condition in which the body begins to convert the energy it burns from fat instead of carbohydrates.
Another example, on the Atkins diet, to initiate weight loss in the first two weeks of the Atkins diet (induction phase) it is recommended to consume only 20 grams of carbohydrates per day. After this phase, you can increase your carbohydrate intake more.
Well, on the LCHF diet, everyone who does it does not need to carefully calculate how many nutrients to follow. The point is to just follow the principle of lower carbohydrate intake than fat.
Living a lifestyle with LCHF is useful for people who prefer flexibility with the amount of fat and carbohydrates they want.
Some people may find it appropriate to reduce carbohydrate intake to under 50 grams per day. However, others are not necessarily suitable when it comes to consuming less than 150 grams of carbohydrates per day.
Who is suitable for this diet?
Because in this diet is recommended lower carbohydrates, this diet is recommended for people who want to lose weight or maintain an ideal body weight.
Also reported on the Diabetes.co.uk page, the LCHF diet is recognized by the Swedish government as a diet recommended for people with type 2 diabetes mellitus. Because, the principle of this diet involves less levels of the hormone insulin when processed in the body. It will be safer for diabetics.
In addition, this diet is also suitable for people with heart disease, epilepsy and alzaimer. Before running this diet, you should still consult with your doctor and nutritionist who handles it.
Which foods should be reduced in this diet?
- Grains and starches such as bread, rice, pasta, cereals and noodles
- Sugary drinks or sugary drinks such as soda, sweetened tea, chocolate milk, or juice
- Sweeteners like sugar, honey and maple syrup
- Starchy vegetables are potatoes, sweet potatoes, pumpkin, and beets
- Fruits can still be consumed, but the amount is limited to only small portions
- Alcoholic beverages
- Food or beverage products labeled low in fat
- Processed food
Although the above foods should be reduced in the LCHF diet, the amount of carbohydrates consumed per day varies, depending on the suitability of each person.
- Olive oil, coconut oil, avocado oil
- Fish: all fish especially fatty fish such as salmon, sardines and tuna
- Beef and poultry
- Dairy products such as cream, yogurt, butter and cheese
- Non-starchy vegetables, such as green leafy vegetables, broccoli, cauliflower, mushrooms, peppers
- Berries like blueberries and raspberries
- Nuts and seeds
Are there any side effects when following this diet?
Because the body receives less carbohydrates than fat, these changes require the body to adapt. This adaptation provides some of the side effects of this diet, such as:
- Constipation (the most common) aka difficult bowel movements
- limp body
- Muscle cramp
Therefore, this diet is not recommended for people who are hypersensitive to cholesterol or what are often referred to as hyper-responders. Because, cholesterol will be easier to accumulate and harm in people who experience this.