The guide to do the Low Carbohydrate High Fat or LCHF Diet

LCHF Diet is a diet that has many benefits, ranging from removing fat in the body (so that weight can go down), reduce sugar addiction, and also reduce hunger as a whole. Thus, some people do this diet. However, what exactly is this LCHF? What foods should be avoided and recommended? This is the review.

What is the LCHF diet?

The LCHF diet stands for Low Carbohydrate - High Fat. This diet is a general term for all meal planning by reducing carbohydrates and increasing fat with moderate protein. The LCHF diet does not have a clear standard for the percentage of nutrients, because LCHF refers more to lifestyle changes.

LCHF diet is also sometimes called the Diet Banting, because it comes from someone named Wiliam Banting from England who popularized this diet after he managed to lose weight with amazing results.

Planning to eat in this diet emphasizes on foods that are not processed manufacturers such as fish, eggs, fresh vegetables that contain less carbohydrates, and nuts. This diet does not recommend foods or beverages processed or packed through various processes at the plant.
What's the difference between LCHF diet with other high-fat diets such as keto or Atkins diet?

The LCHF diet is a type of diet that has low-carbohydrate, and high-fat principles, with no rules on how much fat, carbo, and protein. While keto or Atkins diet is a more specific form of LCHF diet.

In ketogenic diet, there is a recommended guide or standard what percentage of recommended fats. For example, the standard ketogenic diet consists of 75 percent fat, 20 percent protein, and only 5 percent of carbohydrates to achieve ketosis conditions. Ketosis is a condition in which the body begins to change the energy combustion of fat, not anymore from carbohydrates.

Another example, on the Atkins diet, to initiate weight loss in the early two weeks of the Atkins diet (the induction phase) is recommended to consume only 20 grams of carbohydrates per day. After this phase, you may increase your intake of more carbohydrates.

Well, on the LCHF diet, everyone who goes through it does not have to calculate how accurately the number of nutrients to be followed. The point is just follow the principle of lower carbohydrate intake than fat.

Living a lifestyle with LCHF is useful for people who prefer flexibility with the amount of fat and carbohydrates they want.

Some people may be well suited to reduce carbohydrate intake to below 50 grams per day. However, others are not necessarily suitable when having to consume carbohydrates less than 150 grams per day.
Who is suitable for this diet?

Because in this diet is recommended lower carbohydrates, this diet is recommended for people who want to lose weight or maintain ideal body weight.

In addition, reported in the Diabetes.co.uk page, LCHF diet recognized by the Swedish government as a diet that is recommended for people with diabetes mellitus type 2. Because, the principle of this diet involves fewer levels of the hormone insulin when processed in the body. It will be safer for diabetics.

In addition, this diet is also suitable for patients with heart disease, epilepsy and alzaimer. Before running this diet, you should keep a consultation first to the doctor and nutritionist who handles.
Which foods should be reduced in this diet?


    Grains and starches such as bread, rice, pasta, cereals, and noodles
    Sugar or sweet drinks like sodas, sweet tea, chocolate milk, or juice
    Sweeteners like sugar, honey, and maple syrup
    Vegetables of potatoes, sweet potatoes, pumpkins, and beets
    Fruits can still be consumed, but the amount is limited only in small portions
    Alcoholic beverages
    Food products or beverages labeled low fat
    Processed foods
    Margarine

Although the above foods should be reduced in the LCHF diet, the amount of carbohydrates consumed per day varies, depending on the compatibility of each person.
Recommended food?

    Egg
    Olive oil, coconut oil, avocado oil
    Fish: all fish especially fatty fish like salmon, sardines, and tuna
    Beef and poultry
    Dairy products like cream, yoghurt, butter, and cheese
    Non-starchy vegetables, such as green leafy vegetables, broccoli, cauliflower, mushrooms, peppers
    Avocado
    Berries such as blueberries and raspberries
    Nuts and seeds

Are there any side effects that occur when running this diet?

Because the body receives less carbohydrates than fat, these changes make the body have to adapt. This adaptation gives some side effects in this diet, such as:

     Nausea
     Constipation (the most common) is difficult to defecate
     Diarrhea
     Body weak
     Headache
     Muscle cramp
     Insomnia
     Headache

Thus, this diet is not recommended for people who are hypersensitive to cholesterol or who are often called hyper-responders. Therefore, cholesterol will more easily accumulate and harm to people who experience this.