Navigating a Low Carb High Fat Diet: What to Eat and Avoid
What Can One Eat on a Low Carb High Fat Diet?
A Low Carb High Fat (LCHF) diet emphasizes foods like meat, fish, eggs, nuts, seeds, non-starchy vegetables, and healthy fats such as avocado and olive oil. It minimizes carbohydrates from grains, sugars, and processed foods. Explore more dietary recommendations on my Quora profile for a comprehensive guide to LCHF dieting.
What Should You Not Eat on an LCHF Diet?
On an LCHF diet, reaching a ketogenic state requires strict adherence to certain food items. Here is a detailed list of items you should avoid:
No rice and other grains such as wheat, maida, rava, sooji, vermicelli, pasta, and sabudan. Avoid legumes, potatoes, and root vegetables. Refrain from sugar and sugary drinks. No fruits, dry fruits, or fruit juices (including sugarcane juice). Avoid bread, roti, idli, dosa, vada, upma, and pongal. No samosa, pav bhaji, momos, vada pav, or any dish containing flour. Avoid milk but are free to consume cream. Do not eat pizza or sauce due to their high sugar content. Avoid potato chips, kurkure, and namkeen. No cakes, pastries, or cookies. Sugary chocolates are a no-go, as well.After this extensive list of forbidden items, the following remain: Vegetable oils like coconut oil, olive oil, gingelly oil, and rice bran oil, ghee, butter, lard, almonds, green vegetables, butter, cheese, paneer, mutton, chicken, fish, organ meat, tofu, kefir, fatty fish, avocado, meat, non-starchy vegetables, nuts and seeds, cheese, full-fat yogurt, almond flour bread, strawberries, raspberries, lobster, shrimp, clams, eggs, bacon, sausage, pepperoni, tea, and mustard. Extra virgin olive oil is recommended for both cooking and salad dressing.
Healthy Fat Sources on LCHF Diet
Fatty fish, avocado, meat, non-starchy vegetables, nuts and seeds, cheese, full-fat yogurt, and almond flour bread are excellent sources of healthy fats. Eggs, egg yolks, and nut butters are also beneficial. High-protein, low-carb diets emphasize protein-rich foods like eggs, fish, tofu, and chicken, and low-carb foods like non-starchy vegetables. These choices can help reduce the risk of heart disease by providing necessary energy and supporting various bodily functions.
However, it’s important to note that high intake of saturated fats, such as those found in fatty meats, can increase cholesterol levels in the bloodstream. Saturated fats, in particular, raise LDL (bad) cholesterol, which in turn raises the risk for heart disease and stroke.
Conclusion
For a more detailed guide on healthy eating and weight loss, visit my profile. Understanding what to eat and what to avoid on a low-carb, high-fat diet can substantially improve your dietary habits and overall health.