To get rid of extra pounds, you need to eliminate from the diet of fatty, fried and refined is a well — known axiom. But today, we delete from it the first paragraph and suggest you try the system “a few carbs, lots of fat”, which in English sounds like Low Carb High Fat. Hence the name of LCHF. She came to Sweden 15 years ago.
In this country the official dietology refused axioms “low fat is healthy and fat is more dangerous carbs”. But, as we know, everything new is long forgotten old. Hundreds of thousands of years ago people ate this way until we started to grow wheat, rice and potatoes and have not learned to do sugar. System LCHF helps to lose weight, keep blood sugar levels normal, taking care of the health of the heart and blood vessels. Clean skin to the entire set is included. But is it all rosy? To Understand “Today”.
WHAT YOU NEED IS: GET USED TO READ THE SCORES AND LISTEN TO YOURSELF
So, we limit calories derived from carbohydrates, and replace them with calories from natural fats. Eat as much as you want (ie how many do you need — learn to listen to your body and razuchivaya “seizing” problems and bad mood). Make the choice in favor of natural products: they will give the maximum energy, and the sides will not be delayed.
The maximum limit starchy and sugar products (glucose, fructose, lactose and sucrose — all here). And plant foods added in excess: used growing above the ground vegetables (we have the right minerals, vitamins and fiber).
Ideally, the food on LCHF looks like this:
- proteins — 20%;
- fat — 70-75%;
- carbohydrates is 5-10%.
Note: 1 gram of fat provides 2.25 times more calories than 1 gram of protein or carbs. That is why you will be sated much faster and stop overeating.
You can use the tables of calorie and PFC products (as they contain protein-fat-carbs), but don’t linger in them long enough to learn the approximate nutritional value of food and not get hung up on exact figures.
THE BASIS OF THE “FAT” DIET
- Meat, fish, poultry, seafood
- Eggs
- Bacon, ham, loin, brisket, ham, bacon, etc.
- Hot dogs, sausages — only a very high quality, with a minimum of additives. Importantly, the composition was not the starch (and preferably cook them yourself)
- Cream, sour cream and cottage cheese with high fat content
- Butter
- Hard and soft cheeses, tofu
- Avocado
- Vegetables growing above ground: cucumbers, zucchini, eggplant, tomatoes, peppers, cabbage, cauliflower, broccoli, green beans, asparagus
- All sorts of greens
- Black and green olives
- Lemon, lime
- Mushrooms
- Vegetable oils low in omega-6: coconut, Flaxseed, olive, canola (cold pressed), avocado, etc.
- Chia seeds, flax, sesame
IT IS POSSIBLE, BUT IN MODERATION
- Berries
- Nuts
- Pumpkin
- Baking low-carb flour (almond, coconut, sesame, walnut)
- Pasta soy & black bean
- Natural sugar substitutes: erythritol, stevia, maple syrup etc.
STRONGLY LIMIT THE USE OF
- Fruit
- Milk and yogurt
- Root crops: carrots, beets, onions
- Green peas
- Chocolate (choose with the content of at least 80% cocoa, no sugar, such as stevia)
- Vegetable oils are high in omega-6: sunflower, corn, soybean, grapeseed, etc.
EXCLUDE COMPLETELY
- Sugar, honey
- Chocolate with a cocoa content of at least 80%
- Juices, drinks sladkogolosaya
- Kvass, kissel, compote
- All flour
- Any cereals, muesli and flakes, cereal
- Pasta
- Dried fruits
- Potatoes
- “Light”, low fat foods
- All products containing TRANS fats
THE EXPERTS
Oksana Kovalenko, nutritionist:
“This system of food healing. It is used in complex therapy for treatment of, for example, degenerative processes in the brain, vascular disorders, Oncology, skin diseases. But you can stick to just under the close supervision of a physician or nutritionist. So, it requires zveroboynogo drink for the removal of degradation products. If you do not comply with safety regulations, such a diet can cause ketosis — a condition that develops as a result of carbohydrate starvation of the cells, and simply a great lack of carbohydrates in the diet. During it splits fat for energy, and people do lose weight. But at the same time formed a lot of ketone bodies in the blood. Can disrupt metabolism and cause ketoacidosis coma, which can result in death. Therefore, I repeat: this power supply system is quite dangerous, as it is not balanced, and requires strict control specialist.”
Sofia Rozhko, nutritionist:
“LCHF is not for nothing arose in Sweden: the people of this country have access to fresh deep sea fish, which is the source of quality fat. In the realities of our country we can not, in excess of enjoy the red fish, so I would recommend to make some other combination of proteins-fats-carbohydrates. Proteins to give in the ration of 20%, fats 30%, carbohydrates — 50%. While fruits, berries and honey, you need to take only 5% of the daily diet as they are rich in sugar (for this reason, they need to eat in the morning). The remaining 45% have from cereals, pasta of durum wheat, dark unleavened whole wheat bread, vegetables, herbs. Of foods containing fat, prefer the unrefined oil, oily fish (sardines, trout, mackerel, salmon), nuts, seeds, olives, eggs, dairy products, and cheese. A piece of bacon would be helpful as well. Generally, you will follow the power system or any other, it is important that your diet was natural foods. Discard such results of scientific and technological progress, such as margarine, refined sugar and low-fat dairy products: nothing but harm, they do not bring the body”.
