LCHF Diet: Does It Work? how to use benefits and menu

The LCHF diet is low in carbohydrates , high in fat and moderate in protein, the diet can be customized to suit individual needs.

Low-carb diets can help with weight loss and are linked to a growing number of health benefits. Additionally, a reduction in carbohydrate intake  can positively impact those with a number of health issues, including type 2 diabetes, heart disease, acne, PCOS, and Alzheimer’s disease .

For these reasons, low-carb diets have become popular among those looking to improve their health and lose weight. Additionally, the low- carb  , high-fat eating plan, or LCHF Diet , is promoted as a healthy and safe way to lose weight.

This article reviews everything you need to know about the LCHF Diet , including its possible health benefits and downsides, foods to eat and avoid, and a sample meal plan.

What is the LCHF Diet?

The LCHF Diet is a generic term for eating plans that reduce carbs and increase fats. Additionally, LCHF Diets are low in carbohydrates , high in fat and moderate in protein.

This method of eating is sometimes referred to as the “Banting diet” or simply “Banting”, after William Banting, a British man who popularized it after he lost a large amount of weight.

The food plan emphasizes whole, unprocessed foods such as low- carb fish, eggs , vegetables, and nuts , and discourages highly processed and packaged items. Added sugar and starchy foods such as bread, pasta, potatoes and rice are restricted.

The LCHF Diet has no clear standards for macronutrient percentages as it is more of a lifestyle change. Daily carbohydrate recommendations on  this diet can range from less than 20 grams to 100 grams.

However, even those who consume more than 100 grams of carbs  a day can follow the diet and be inspired by its principles as they can be customized to suit individual needs.

The LCHF Diet is the same as the Ketogenic Diet or the Atkins Diet:

The Atkins diet and the ketogenic diet are low- carb diets  that fall within the scope of the LCHF. Some types of LCHF Diets have set restrictions on the number of carbohydrates  you can consume.

For example, a standard ketogenic diet typically contains 75% fat, 20% protein, and only 5% carbs  to reach ketosis, a state in which the body switches to burning fats instead of carbs .

To kick-start weight loss, the two-week induction phase for the Atkins diet allows for just 20 grams of carbs  per day. After this phase, dieters can add more carbs  gradually.

While these types of high- carb  and high-fat diets are more restrictive, anyone can use the principles of the LCHF Diet  without necessarily following specific guidelines. Living an LCHF lifestyle without following predetermined guidelines can benefit those who want flexibility with the number of carbohydrates  they can consume.

For example, some people are only successful when they reduce their carb intake  to less than 50 grams per day, while others can eat well as low as 100 grams per day. Since the LCHF Diet is adaptable, it can be much easier to follow than more regimented plans like the ketogenic or Atkins diets.

The LCHF Diet Helps You Lose Weight:

Several studies have shown that low- carb  , high-fat diets are an effective way to promote weight loss. They help people lose weight by suppressing appetite, improving insulin sensitivity, increasing protein intake, and increasing fat loss.

LCHF Diets have been found to promote fat loss, especially in the belly area. Having too much belly fat, particularly around the organs, can increase your risk of heart disease, diabetes, and certain cancers.

One study found that obese adults who consumed a low- carb , low  -fat diet for 16 weeks lost more body fat, particularly in the belly area, compared to those who followed a low-fat diet.

The LCHF Diet not only increases short-term fat loss but also helps keep the weight off for good. One review showed that people who followed very low- carb diets  with less than 50 grams of carbs  per day achieved significantly greater weight reductions than those who followed low-fat diets.

Benefits of LCHF Diets:

Cutting carbs  and increasing fat in the diet can improve health in a number of ways, including promoting weight loss and decreasing body fat. Studies demonstrate that LCHF Diets also benefit many health conditions, including diabetes, heart disease, and neurological conditions such as Alzheimer’s disease .

Diabetes:

A study of obese adults with type 2 diabetes found that a very low- carb  , high-fat diet led to a greater improvement in blood sugar control and a more substantial reduction in diabetes medication than a high- carb diet .

Another study in obese participants with type 2 diabetes showed that following a ketogenic diet for 24 weeks resulted in significant reductions in blood sugar levels and a lower need for blood sugar medications.

Additionally, some participants assigned to the ketogenic diet were able to completely stop their diabetes medications.

Neurological Diseases:

The ketogenic diet has long been used as a natural treatment for epilepsy, a neurological disorder characterized by recurrent seizures. Studies show that LCHF Diets  may play a therapeutic role in other neurological diseases, including Alzheimer’s disease .

For example, one study demonstrated that a ketogenic diet led to better cognitive functioning in patients with Alzheimer’s disease . Additionally, diets high in processed carbohydrates  and sugar have been linked to an increased risk of cognitive decline, while high- carb  , high-fat diets appear to improve cognitive function.

Heart disease:

LCHF diets can help reduce body fat, decrease inflammation, and improve blood markers related to heart disease.

A study in 55 obese adults found that following an LCHF diet for 12 weeks reduced triglycerides, improved HDL cholesterol and lowered levels of C-reactive protein, a marker of inflammation linked to heart disease.

The  LCHF diet has also been shown to lower blood pressure, lower blood sugar, lower LDL cholesterol , and promote weight loss, which may help reduce your risk of heart disease.

Foods to Avoid on LCHF Diets:

When following an LCHF Diet , it is important to reduce your intake of carbohydrate -rich foods . Here is a list of items that should be limited:

• Grains and starches: breads, baked goods, rice, pasta, cereals, etc.
• Sugary drinks: soda, juice, sweet tea, smoothies, sports drinks, chocolate milk, etc.
• Sweeteners: sugar, honey, agave, maple syrup, etc.
• Starchy vegetables: Potatoes, sweet potatoes , squash, beets, peas, etc.
• Fruits: Fruits should be limited, but consumption of small portions of fruit is encouraged.
• Alcoholic Beverages: Beer, sugary cocktails and wines are high in carbohydrates .
• Low-fat and diet items: Items labeled “diet,” “low-fat,” or “light” are generally high in sugar.
• Highly Processed Foods: Limiting packaged foods and increasing whole, unprocessed foods is encouraged.

While the above foods should be reduced on any LCHF Diet , the number of carbohydrates  consumed per day varies depending on the type of diet you are following.

For example, a person following a ketogenic diet should be stricter in eliminating carbohydrate sources  to achieve ketosis, whereas someone following a more moderate LCHF Diet will have more freedom with their carbohydrate choices .

Foods to Eat on LCHF Diets:

Any type of LCHF Diet emphasizes foods that are high in fat and low in carbohydrates . LCHF Diet  -friendly foods include:

• Eggs : Eggs are high in healthy fats and essentially a no- carb food .
• Oils: Olive oil, coconut oil, and avocado oil are healthy choices.
• Fish: All fish, but especially those high in fat like salmon, sardines and trout.
• Meat and poultry: red meat, chicken, venison, turkey, etc.
• Full- fat dairy: plain yogurt, butter, cheeses, etc.
• Non-starchy vegetables: Greens, broccoli , cauliflower, peppers, mushrooms, etc.
• Avocados: These high-fat fruits are versatile and delicious.
• Berries: Berries like blueberries, blackberries, raspberries, and strawberries can be enjoyed in moderation.

LCHF Diet Menu:

The following menu can help you succeed in starting an LCHF Diet . The carbohydrate content  of meals varies to accommodate more liberal dieters on the LCHF Diet .

Monday:

• Breakfast: Two whole eggs  with spinach and broccoli sautéed in coconut oil .
• Lunch: Tuna salad made with crushed avocado on top of a bed of non-starchy vegetables.
• Dinner: Salmon cooked in butter, served with roasted Brussels sprouts.

Tuesday:

• Breakfast: Full-fat plain yogurt topped with sliced ​​strawberries, unsweetened coconut and pumpkin seeds.
• Lunch: Turkey burger topped with cheddar cheese served with sliced ​​non-starchy vegetables.
• Dinner: Steak with sautéed red peppers.

Wednesday:

• Breakfast: A smoothie made with unsweetened coconut milk, berries, peanut butter, and unsweetened protein powder.
• Lunch: Grilled shrimp served with tomato skewers and mozzarella.
• Dinner: Zucchini noodles tossed in pesto with chicken meatballs.

Thursday:

• Breakfast: Sliced ​​avocado and two eggs  fried in coconut oil .
• Lunch: Chicken curry made with cream and non-starchy vegetables.
• Dinner: Cauliflower crust pizza topped with veggies and non-starchy cheese.

Friday:

• Breakfast: Spinach, onion and cheddar frittata.
• Lunch: Chicken and vegetable soup.
• Dinner: eggplant lasagna.

Saturday:

• Breakfast: Blackberry, cashew butter and coconut protein smoothie.
• Lunch: turkey, avocado and cheese roll-ups served with linen crackers.
• Dinner: Trout served with roasted cauliflower.

Domingo:

• Breakfast: Mushroom, feta and kale omelet.
• Lunch: Chicken breast stuffed with goat cheese and caramelized onions.
• Dinner: Large green salad topped with sliced ​​avocado, shrimp and pumpkin seeds.

Carbs can be reduced  or added depending on your health and weight loss goals. Plus, there are countless low- carb  , high-fat recipes to try so you can always enjoy a tasty new meal or snack.

Side Effects of LCHF Diets:

While evidence links many health benefits to the LCHF Diet , there are some downsides. Also, more extreme versions like the ketogenic diet are not suitable for children, teenagers and women who are pregnant or breastfeeding unless it is being used therapeutically to treat a medical condition.

People who have diabetes or health conditions such as kidney, liver or pancreas disease should speak to their doctor before starting an LCHF Diet . Although some studies show that LCHF Diets can increase athletic performance in some cases. Additionally, they may not be suitable for elite athletes as they can impair athletic performance at competitive levels.

Additionally, an LCHF Diet may not be appropriate for individuals who are hypersensitive to dietary cholesterol , often referred to as “hyper-responders”. The LCHF diet is generally well tolerated by most, but it can cause unpleasant side effects in some people, especially in the case of very low carb diets such as the ketogenic diet .

Side effects can include:

• Nausea;
• Constipation ;
• In addition, diarrhea;
• Weakness;
• Headaches ;
• In addition, fatigue;
• Muscle cramps;
• Also, dizziness;
• Insomnia .

Constipation is a common problem when starting an LCHF Diet and is usually caused by a lack of fiber. To prevent constipation, be sure to add plenty of non-starchy vegetables to your meals, including leafy greens, broccoli , cauliflower, brussels sprouts, bell peppers, asparagus, and celery .