How to Do a Ketogenic Diet for Weight Loss | LCHF Diet
How to Do a Ketogenic Diet for Weight Loss? LCHF diet is the way! This is how you can get more energy, better health and a super fast weight loss.
LCHF for Beginners
If you want to be healthier and slimmer, just by eating regular food and without being hungry all the time, LCHF (low carb, high fat) is just for you (also known as the ketogenic diet or keto diet).
An LCHF diet means you eat less carbohydrates and a greater amount of fat. In other words, you reduce your intake of sugar and starch. You can eat other delicious foods until you feel comfortable and still lose weight.
A number of new, reliable scientific studies show that LCHF makes it easier for you to lose weight as well as control your blood sugar. And that’s just the beginning.
How to get started:
- Meat, fish, eggs, vegetables that grow over the earth as well as lots of natural fats.
- Sugar and starchy foods (such as bread, pasta, rice, beans and potatoes).
- Eat when you’re hungry until you’re comfortable. That’s how simple it is!
You do not have to count calories or weigh your food. And you just have to forget about the industrial-produced low fat products.
There are many scientific reasons why LCHF works. When you avoid sugar and starch, your blood sugar stabilizes and the insulin level (the fat-bearing hormone) decreases. This increases fat burning and makes you feel more satisfied.
Note to diabetics
- Meat: All kinds, including beef, pork, game, chicken etc. And you can easily eat the meat on the meat as well as the skin on the chicken. If possible, choose organic or pastry meat.
- Seafood: All kinds: Greasy fish such as salmon, mackerel and herring are excellent. Avoid panning.
- Eggs: All kinds: cooked, fried, omelettes, etc. Preferably organic eggs.
- Natural fat, high-fat sauce: When you use butter and cream in cooking, the food tastes better and you feel more satisfied. Try a bearnaise or hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good choices.
- Vegetables that grow over the earth: All kinds of cabbage, such as cauliflower, broccoli, cabbage and sprouts. Asparagus, squash, eggplant, olives, spinach, mushrooms, cucumber, green salad, avocado, onions, peppers, tomatoes, etc. See a full list of vegetables allowed here.
- Dairy products: Always choose high fat products, such as real butter, cream (40% fat), creme fraiche, Greek / Turkish yoghurt and full fat cheeses. You should be careful about plain milk and skimmed milk, as they contain a lot of milk sugar. Avoid flavored, sweetened and low fat products.
- Nuts: It’s a really good option as a cozy chair in front of the television (though in moderate amounts).
Fruits: It’s perfectly OK in moderate amounts if you are not super stressed or even allergic to them. Fits well with whipped cream (read about how healthy blueberries are)!
Read the nutritional value of the item in the supermarket. A good rule of thumb is that the food should not contain more than 5% carbohydrates.
Drink most days:
- Coffee: You may add cream (read: Why is coffee good for you? Here are 7 good reasons).
Avoid as far as possible
- Sugar: The worst is soda, candy, juice, sports drinks, chocolate, cakes, buns, ice cream, cornflakes and the kind of breakfast products. It is also a good idea to avoid sweeteners.
- Starch: Bread, pasta, rice, potatoes, french fries, chips, porridge, muesli etc. Full grain products are also not recommended, but are less bad. Legumes, such as beans and lentils, have a high carbohydrate content. Moderate amounts of root crops may be OK (unless you eat extremely few carbohydrates).
- Margarine: An industrial imitation of butter with an unnaturally high content of omega-6 fatty acids. There are no health benefits and it tastes bad. According to statistics, margarine is linked to asthma, allergies and other inflammatory diseases.
- Beer: Can be referred to as liquid bread. Is filled with carbohydrates that are absorbed quickly.
- Fruits: Fruits are very sweet because they are filled with fruit sugar. Eat fruit occasionally, as a natural form of sweets.
- Alcohol: Dry wine (plain red wine or dry white wine), whiskey, cognac, vodka and non-sugar cocktails.
- Dark chocolate: With a cocoa percentage of over 70%, preferably only in small amounts (read: 7 good reasons to eat dark chocolate).
How does LCHF work?
Humans evolved over millions of years as hunters / collectors without eating large amounts of carbohydrates. We simply ate the food that was available to us in nature by hunting, fishing and collecting all the edible we could find.
The food in question did not contain pure starch in the form of bread, pasta, rice and potatoes, which is something we have only eaten for the last 5,000 to 10,000 years since the development of agriculture. And it is limited how much our genes have enjoyed themselves in such a relatively short period of time.
With the industrial revolution for about 100-200 years ago, we built factories that could produce large amounts of pure sugar and wheat flour. Processed foods, fast-absorbable, pure carbohydrates, which we have hardly ever had time to adapt.
In the 1980s, the Western world suffered from a so-called fat reduction due to manipulation from the sugar industry.
Low fat products appeared on all sides. But if you eat less fat, you need to eat more carbohydrates to make you feel full. And it is at this point in history that our catastrophic obesity epidemic and an increase in diabetes began.
The most fat-phobic country in the world, the United States, was hit hardest and is now the world’s most fatty country, if you can say that.
Today it is clear that the fear of real food with natural fat content has been a big mistake.
The problem of sugar and starch
All digestible carbohydrates degrade into the intestines of common sugars. The sugar is then absorbed into the bloodstream and increases blood sugar levels. This increases the production of the hormone, Insulin, our fat-bearing hormone.
Insulin is produced in the pancreas. In larger quantities it prevents fat burning and stores excess nutrients in the fat cells. After a while (a few hours), this may result in a large lack of nutrients in the blood, causing hunger and need for some sweet, and as a result, you eat again.
This causes the process to start again: a vicious circle that leads to weight gain.
On the other hand, a low intake of carbohydrates can give you a lower, more stable blood sugar and reduce the amount of insulin.
This increases the release of fat from your fat deposits, thus increasing fat burning. It usually leads to weight loss, and is seen clearly in people who have a lot of fat around the stomach.
Weight loss without hunger
An LCHF diet makes it easier for the body to use its fat reserves, as their release is no longer detained by high levels of insulin.
It may be one of the reasons that consuming fat saturates for longer than carbohydrates do.
Early Drawbacks (Unwanted Side Effects of Ketogenic Diet)
If you go cold turkey (recommended) and stop eating sugar and starch from one day to another, you may experience some side effects until your body adjusts. For most, the side effects are mild and last only a few days. And otherwise there are ways to reduce them.
Common side effects during the first week:
The side effects quickly deteriorate as your body is consuming and your fat burning increases.
They can be reduced by drinking more fluid and by temporarily increasing your salt intake and taking a magnesium supplement. A good option is to drink some broth in a few hours. Otherwise you can drink a few extra glasses of water and add some extra salt to your food.
This is because food containing many carbohydrates can increase the fluid build up in the body.
When you stop eating high carbohydrate foods, you will lose the excess water through your kidneys. This can result in fluid and salt deficiency during the first week until the body has been rejuvenated.
Some people prefer to slow down their carbohydrate intake slowly over a few weeks to minimize side effects. But the “Nike Way” (Just Do It) is probably the best approach for most.
When you remove most of the sugar and starch, you can often lose several kilos within a few days. A large part of it can be fluid loss, but it benefits the motivation.
How few are few carbohydrates?
The fewer carbohydrates you eat, the greater the effect on weight and blood sugar.
I recommend that you follow the dietary diet as steadily as you can and you should not consume more than 20% carbohydrate calories and optimally only around 5% but it is difficult without a highly specialized diet plan.
In addition to the fats in the picture, coconut oil is one of the healthiest forms of fat.
The various uses of coconut oil, both medical and other, are so extensive that everyone should have this wonder in their kitchen cabinet. If you want to improve your health with coconut oil, you should read Leanne’s Guide on Fat for Fuel, which you can find here.
How to Do Ketogenic Diet When You Eat out (or with friends)
Restaurants: It’s easy enough. You can just ask to have salad instead of potatoes / fries. And ask for extra butter.
Fast food: Kebab can be a good solution (avoid the bread). In burger chains, hamburgers can be the least bad choice. Avoid soda and fries naturally. Drink water.
It is no problem to make a few exceptions when you are invited. If you do not know what will be served, you can eat a little from home before you leave.
Nuts or cheeses are good “relief food” when there is nothing else you can eat.
Ketogenic Diet Grocery Shopping list
Print this list and include it in the grocery shopping list:
- Cream (40%)
- Cream fraiche (bold)
- Meat (chopped, steaks, ragout pieces, fillets, etc.)
- Fish (preferably fatty fish such as salmon or mackerel)
- Cheese (preferably cheeses)
- Greek / Turkish yogurt
- Cabbage (cabbage, cauliflower, sprouts, kale, etc.)
- Other vegetables that grow over the ground
- Frozen vegetables (broccoli, wok vegetables, etc.)
- olive oil
Clean up your cabinets and refrigerators
Would you like to make your chances of success bigger? If you have a big urge for sugar and that kind of thing, it’s especially good to throw food containing sugar and starch, low fat products etc. (or you can throw it away). These include:
- potato chips
- Soda and juice
- All kinds of sugar
- Wheat flour
- All that is low fat or 0% fat
The snake in Paradise
You must be very skeptical of “low carb” products, such as pasta and chocolate. Unfortunately, these products are not of great use. They have prevented weight loss for many people. When you first look after and past the creative marketing you will find that they are usually filled with carbohydrates.
Low carb chocolate is usually full of sugar alcohol, which the producers do not consider to be carbohydrates. But almost half of these carbohydrates are absorbed, thus increasing blood sugar and insulin. The rest of the carbohydrates end up in the large intestine where they possibly cause air in the stomach or diarrhea. In addition to that, various sweeteners can maintain the sugar rank.
What about low carb bread? Be careful: if it is baked with grain, it is not at all low carb. However, some companies are trying to sell it to you.
If you want to be healthy and slim, you should eat real food.
Is it hard for you to live without bread? Well, there are a good option. It is “bread” without carbohydrates and can be eaten in many ways.
- 3 eggs
- 100 grams of cream cheese
- a pinch of salt
- ½ tbsp. fiber remember
- ½ teaspoon. baking soda (optional)
How to Make:
- Divide the eggs with the whites and the flowers in a bowl separately.
- Whip whites together with salt until they stiffen. You must be able to turn the bowl without the mass falling out.
- Mix egg yolks and cream cheese together. If you want, add fiber husk and baking soda (which makes the oopsier more bready).
- Gently turn the egg whites into the mixture to keep them airy.
- Put 6 large or 8 smaller oopsies on a baking sheet.
- Bake them on the middle groove at 150 degrees for approx. 25 minutes until golden.
You can use them for sandwiches or as a hot dog or hamburger bread. You can also add different kinds of seeds to them before baking, for example birch, sesame or sunflower seeds. This mix can be used as a cake bottom: Add a good layer of whipped cream and some berries. Bon appetite.
Instead of potatoes, rice and pasta
Cauliflower Mash: Divide the cauliflower into smaller pieces and boil them with a little salt until they are tender. Pour the water off. Add cream and butter and season with a mixer until the consistency is good (Get more recipe here).
Salads made of vegetables that grow over the ground, maybe some cheese. Try different variations.
Boiled broccoli, cauliflower or sprouts.
Oven-gratinated vegetables: Step squash, eggplant and fennel (or other vegetables as you can) in butter. Add salt and pepper.
Pour it into a pan or mold and sprinkle with grated cheese. Bake at 225 degrees until the cheese melts and turns golden.
Floury vegetables, for example. cabbage or spinach.
Cauliflower rice: Tear the cauliflower and boil it for a few minutes in boiling water. An excellent replacement for rice.
Now you would like to have enough tools to get started with the LCHF diet. Write a comment if you have questions. Enjoy!
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