diet

[amikk74]

what is LCHF diet?? i am 56 kg how much calorie should i consume??

[sanjaybajaj]

Do you want to eat real food (as much as you like) and improve your health and weight? It may sound too good to be true, but LCHF (Low Carb, High Fat) is a method that has been used for 150 years. Now, modern science backs it up with proof that it works.

There is no weighing your food, no counting, no bizarre “meal replacements,” no pills. There is just real food and common sense. And all the advice here is 100 percent free.

Dietary Advice-Eat all you like

Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.

Fish and Shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading.

Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably choose organic eggs.

Natural Fat, High-Fat Sauces: Using butter and cream when you cook can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.

Vegetables that Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.

Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.

Nuts: Good to eat instead of candy in front of the television (preferably in moderation).

Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream.

Avoid if you can

Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.

Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).

Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.

Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.

Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.

Once in a while

You decide when the time is right. Your weight loss may slow down a bit.

Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar.

Dark chocolate: Above 70 % cocoa, preferably just a bit.

Drink most days

Water

Coffee: Try it with full-fat cream

Tea

[shrisamarth Volunteer]

Why are you repeating same question again and again if it is already answered. You are teasing members here.

[norreal]

amikk74: If your BMI is optimum, than given your activity level you should determine target weight maintenance calories (google has many sites good at BMI and target calorie counter for weight gain, weight loss and weight maintenance objectives). Once you are clear on this, you will find Mendosa's glycemic index and load web site to make out a diet plan. The formula for carb fat ratio has been stipulated by medfree on this forum. Instead of maximum twenty percent calories from carbohydrates, I take about 35-40% and still managed to maintain, without drugs, my average blood glucose at 126 against > 285 in January. (Lasy year I took 70% calories from carbohydrates). My daily diet quota of May 2014 (25% carb) is on this forum. [e-mail] {Email me your ID and I shall send it to you