Keto (LCHF) intro

Thought some of you might find this interesting. We’re on day 6 of keto and feeling great. I’m never starving, have basically no cravings, and it looks like we’re both losing weight. The food is crazy good too. Last night was bacon wrapped jalapeno poppers and bleu cheese filled mini burgers wrapped in lettuce.

Introduction

LCHF (Low Carb, High Fat) means you eat less carbohydrates with a higher proportion of fat. The most important point is to minimize your intake of sugar and starches. That way you can eat other delicious foods until you are satisfied – and still lose weight.

A number of recent high quality scientific studies show that LCHF makes it easier to lose weight and control your blood sugar. And that may just be the beginning.
The basics

Eat: meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
Avoid: sugar and starchy foods (like bread, pasta, rice and potatoes).

Eat when you’re hungry until you are satisfied. It’s that simple. You do not need to count calories or weigh your food. And just forget about industrially produced low fat products.

There are good scientific reasons why LCHF works. When you avoid sugar and starches your blood sugar stabilizes and the levels of the fat storing hormone insulin drops. This increases your fat burning and make you feel more satiated.

Dietary advice
Eat all you like

Meat: Any type. Beef, pork, game meat, chicken. The fat on the meat is good as well as skin on the chicken. Try to choose organic or grass fed meat if you can.
Fish and shellfish: All kinds. Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
Eggs: All kinds. Boiled, fried, omelettes. Preferably organic eggs.
Natural fat, fat sauces: Using butter and cream when you cook can make your food taste better and make you more satiated. Béarnaise, Hollandaise, read on the packages or make it yourself. Coconut fat, olive oil and canola oil are also good options.
Vegetables growing above ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage, Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes and more.
Dairy products: Always select high fat options. Real butter, cream (40% fat), sour cream, fat cheese. Turkish yogurt. Be careful with regular milk and skim milk as it contains a lot of milk sugar. Avoid flavored, sugary and low fat products.
Nuts: Good to eat instead of candy in front of the television (preferably in moderation).
Berries: Okay in moderation, if you are not a super strict /-sensitive. Good with whipped cream.

Avoid if you can

Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
Starch: Bread, pasta, rice, potatoes, french fries, potato chips, porridge, muesli and so on. »Wholemeal products” are just less bad. Moderate amounts of root vegetables may be OK if you’re not too strict with the carbohydrates.
Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
Beer: Liquid bread. Full of malt sugar, unfortunately.
Fruit: Very sweet, plenty of sugar. Eat once in a while, treat it as a natural form of candy.

Once in a while

You decide when the time is right. Your weight loss may slow down a bit

Alcohol: Dry wine (regular red wine or dry white), whisky, brandy, vodka, drinks without sugar.
Dark chocolate: Above 70 % cocoa, preferably just a little.

Drink most days

Water
Coffee: Try it with full fat cream
Tea

http://www.dietdoctor.com/lchf for tons more.
also reddit.com/r/keto

Category(s): Diets, Uncategorized
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2,762 Responses to Keto (LCHF) intro

  1. Yes it is awesome and we are seeing results! I always feel like i am doing bad because i am not starving… since i always thought starving=weight loss. NOPE.
    I wanted to add that we still track calories on my fitness pall just to see what it is we are eating. So far averages about 1,600 a day.

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