LCHF diet, a Diet low in Carbohydrates and high in fat do not torture

LCHF diet, healthy diet alternative

LCHF diet is a diet that has many benefits, ranging from removing the fat in the body (so that weight can be dropped), reduces sugar craving, and also reduces overall hunger. Thus, some people do this diet. However, what exactly is an LCHF? What foods to avoid and which is recommended? This is his review.

What is an LCHF diet?

LCHF diet stands for Low Carbohydrate – High Fat. This diet is a generic term for all planning a meal with reduced carbohydrates and increases protein with fat. LCHF diet has no clear standards for the percentage of the substance its nutrition value, as LCHF is more in reference to lifestyle changes.

LCHF diet is also sometimes called the Diet with Banting because it comes from someone named United Kingdom origin which Banting Wiliam popularized this diet after he managed to lose his weight with awesome results.

Planning meals in this diet emphasize foods that are not processed and the manufacturer such as fish, eggs, fresh vegetables, which contain little carbohydrate, as well as nuts. This diet does not recommend food or beverages processed or packaged through various processes at the plant.

What's the difference with LCHF diet of high-fat diets such as Atkins or keto diet?

LCHF diet is the kind of diet that has the principle of low-carb, high fat, and with no rules how much amount of fat, protein, and Carb. While the Atkins diet or keto is a form of more specific LCHF diet.

In ketogenic, there diet guidelines or standards that encouraged what percentage of fat is recommended. For example, the standard ketogenic diet consists of 75 percent fat, 20 percent protein, and only 5 percent of carbohydrates to achieve conditions to ketosis. To ketosis is a condition in which the body begins to change the combustion energy from FAT instead of carbs.

Another example, on the Atkins diet, to initiate the onset of weight loss in the initial two weeks of the Atkins diet (induction phase) is recommended only consuming 20 grams of carbohydrates per day. After this phase, you can increase your intake of carbohydrates.

Well, on a diet LCHF, everyone who lived through it does not need to calculate how many jellies with nutritional substances that must be followed. The bottom line just follows the principle of the lower intake of carbs than fat.

Live the lifestyle with LCHF is useful for people who prefer the lightness of being with the number of fat and carbohydrates that they want.

Some people may fit only to reduce carbohydrate intake to under 50 grams per day. However, others are not necessarily a good fit when it must consume less than 150 grams of carbohydrates per day.

Who is suitable to do this diet?

Because in this diet it is recommended a lower carb diet, is recommended for people who want to lose weight or maintain ideal weight.

In addition to that offered in the page Diabetes.co.uk, diet LCHF is recognized by the Government of Sweden as a diet that is recommended for sufferers of diabetes mellitus type 2. This is because the principle of this diet involves less insulin hormone levels when it is processed in the body. It will be safer for diabetes.

In addition, these diets are also suitable for sufferers of heart ailments, epilepsy, and Alzheimer. Before you start this diet, you should remain in consulting doctors and nutritionists who deal with.

The food must be reduced in the diet?

-       Grains and starches such as bread, rice, pasta, cereal, and noodle

-       Drink sugared or sweetened drinks such as soda, sweet tea, chocolate milk, or juice

-       Sweeteners such as sugar, honey, and maple syrup

-       starch vegetables namely potato, Yam, pumpkin, and bits

-       The fruits are still allowed to be consumed, but the number is limited only in small portions

-       Alcoholic beverages

-       Food or drink products labeled low-fat

-       Processed foods

Margarine though food above must be reduced in the diet LCHF, the number of carbohydrates consumed per day varies, depending on the suitability of each person.

The recommended food?

-       Egg

-       Olive oil, coconut oil, avocado oil

-       Fish: all fish especially fatty fish like salmon, sardines, and tuna

-       Beef and poultry

-       Dairy products such as cream, butter, yogurt, and cheese

-       starch no vegetables, such as green leafy vegetables, broccoli, cauliflower, mushrooms, paprika

-       Avocado

-       Berries such as blueberries and raspberries

-       Nuts and seeds

Are there side effects that occur when you start this diet?

Because the body receives fewer carbs than fat, this change makes the body must adapt. This adaptation that gives some side effects in this diet, such as:

-       Nausea

-       Constipation (the most frequent) a.k.a. constipation

-       Diarrhea

-       Limp body

-       A headache

-       Muscle cramps

-       Insomnia

-       Head dizzy

Thus, this diet is not recommended for people who experience a hypersensitive against cholesterol or commonly referred to with the hyper-responders. Because cholesterol will more easily accumulate and harm in people who experienced this.

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