LCHF diet

LCHF diet | What you can and cannot eat

LCHF (low carb, high fat) diet includes low intake of carbohydrates and high fat intake. So, during this diet you need to eat a lot less candy, but you are allowed to eat fatty foods. In an LCHF diet, fats are the main source of energy.

What can you eat while you are on a LCHF diet?

During the LCHF diet you can eat fish, chicken, turkey meat, veal, pork (including hamburgers, but without the bread), hot dogs, sausages, eggs, nuts, milk and milk products and other fatty foods. During this diet, you are also allowed to eat seasonal fruit.

What you cannot eat while you are on a LCHF diet

During this diet, you should avoid food rich in carbohydrates, including: cereals (oats, barley, rye, wheat and their products) and all kinds of sweets (cookies, cakes, candies, chocolates, jams and others). The LCHF diet does not allow the use of margarine and refined oils for food preparation. Rice, potatoes, muesli, chips and dried fruit should be avoided.

Also, you should not eat canned foods, ready-made meals as well as different kinds of pastry. You should avoid drinking fruit juices, and you can drink only plain or mineral water.

This diet is based on the principle that if you eat less carbs, you will take your body into a state called "ketoacidosis", where your body will expend more calories than usual. The important thing to know is that the excessive amount of fatty foods can lead to converting carbohydrates into fat in the body, so in this case, this diet will not be effective. You need to eat a limited amount of fatty foods.

This diet recommends intake of fruits, especially berries: strawberries, blackberries, raspberries and blueberries. These fruits do not have the high content of carbohydrates, but they are rich in vitamins and minerals that meat does not contain. Therefore, be sure to eat at least two servings of berries per day (where one serving is e.g. 100 grams of strawberries).

The misconception is that with this diet you can eat large amounts of meat. This diet does not allow excessive intake of meat, but on the contrary, extremely limits it, which you will see from the diet plan. The LCHF diet emphasizes eating vegetables.

LCHF diet plan

First day

  • Breakfast: Omelet with bacon (about 150 grams) and tomato salad
  • Snack: One serving of strawberries
  • Lunch: 200 grams of hake and 100 grams of cooked broccoli
    • Snack: One serving of blackberries
  • Dinner: 100 grams of hake with fried zucchini

Second day

  • Breakfast: Three boiled eggs, 50 grams of ham and a 1/4 cup of yogurt
    • Snack: One serving of raspberries
  • Lunch: Fried zucchini, peppers, mushrooms and tomatoes and 250 grams of chicken white meat
    • Snack: One serving of blackberries
  • Dinner: 150 grams of chicken white meat and Greek salad

Third day

  • Breakfast: 100 grams of cheese and 100 grams of salami
    • Snack: One serving of strawberries
  • Lunch: Vegetable soup and 250 grams of roasted pork and cabbage salad with spices
    • Snack: One serving of strawberries
  • Dinner: 100 grams of fried or baked salmon with 100 grams of cheese

Fourth day

  • Breakfast: Omelet with sausage (150 grams), cheese and cucumber salad
    • Snack: One serving of blueberries
  • Lunch: Veal soup and 200 grams of low fat beef with coleslaw and cucumber
    • Snack: One serving of blueberries
  • Dinner: 100 grams of beef with lettuce

Fifth day

  • Breakfast: Two boiled eggs, a slice of salami and 2 ounces of cheese
    • Snack: One serving of strawberries
  • Lunch: Mashed cauliflower and cooked broccoli (200 grams) and a 1/2 cup of yogurt
    • Snack: One serving of blueberries
  • Dinner: 100 grams of turkey meat with cheese and lettuce

Conclusion

Note that we don't really like this diet plan and our opinion is that there are many better diet choices for you than this one. However, if you still want to try this diet, we recommend you to use no longer than three weeks.