Low carb high fat means you don’t have to follow that cliched advice of removing skin from poultry, and chicken does taste so much better for it!
So we can’t have traditional sugary desserts when on a low-carb diet, but who cares when we can have double cream instead! Duck breasts are another example of a food that is clearly meant to be eaten with skin on – discarding it makes the whole experience plummet dramatically. Egg yolks are obviously an integral part of the egg, and in my opinion much more fun than the whites! I realise that this post is a shameless ode to fat, and reading it alone is probably enough to give a heart attack to a low-fat advocate. LCHF works if you are very strict keeping your carbs low – then you can indulge in having high fat foods.
LCHF suppresses appetite so although you would eat high-calorie, high-fat foods, you would be likely to consume less calories overall. When on strict LCHF, your body will eventually switch into ketosis, and start burning fat for fuel instead of carbs. By the way, in less than a year on this diet, I have lost 130 pounds, dropped all three blood pressure meds I was on, and gained such good control of my blood sugar, that I now have a lower A1C than many healthy, no diabetic people. Lettuce, radishes, and tomatoes are non-starchy vegetables that are suitable for a low-carb diet. The theories related to losing weight when following a low-carb diet are based on how a person’s body processes insulin and burns fat. Avoiding specific foods will help a dieter focus on the best foods to meet the restrictions of a low-carb diet. This post outlines some points to consider when choosing a low-carb diet plan that’s right for you.
Broadly speaking, low-carb diets restrict the amount of carbohydrates you consume to create calorie deficit and encourage fat burning.
Going low-carb means cutting out (or at least, dramatically reducing) your consumption of such foods. I have put together a brief overview of five popular low-carb diet plans, across a range of criteria to help you choose the most suitable one. Atkins: the original and still the best-known low-carb diet, consisting of 4 phases, starting with Induction at just 20g net carbs a day and gradually increasing. Keto: similar to Atkins Induction, daily carbs are kept to a minimum throughout the full duration of the diet. Paleo: although not specifically designed to be low-carb, Paleo excludes foods made available by agriculture and processed foods, cutting out grains and refined sugar, which results in lower carb consumption. South Beach: low-fat as well as low-carb but a lot less radical than Dukan, with several phases.
These first two factors are linked as a trade-off – stricter diets would enable faster weight loss BUT also require more effort and willpower, and you would be more likely to give up the diet. Where weight loss is mentioned as guaranteed, this is only the case if you definitely stick with all the guidelines of the diet. If you keep attempting strict diets and falling off the wagon after several days or weeks, I would recommend choosing a more moderate plan. Some low-carb diets plans start out with a short strict phase (often ketogenic), designed to reset your metabolism and food habits, and then gradually move to longer but less restrictive stages. Many low-carb diets are very high in fat (basically replacing your energy source from carbs to fat), whereas some other plans are also low-fat (most notably Dukan).
Ketosis is a natural state when your body starts converting fat for fuel instead of glucose.
Getting into ketosis can be difficult – for the first several days, you might experience fatigue, headaches and general lack of energy.
If you are an athlete, or if you do regular high-intensity exercise such as weight lifting, bodybuilding or sprint running, your dietary needs will obviously be very different to those of sedentary people. If your lifestyle is mostly sedentary, and your exercise levels are small or moderate, you don’t need to worry too much about the diet’s implication on your performance.
If you find the idea of food tracking a bit of a nightmare, opt for a plan that doesn’t include it. Interestingly, Dr Atkins allowed sweeteners in moderation, but since his death Atkins Nutritionals corporation seem to disregard it all, and churn out masses of artificially sweetened Atkins bars, milkshakes, even breakfast cereals. Guidelines vary from diet to diet, but generally, dietitians do recommend taking supplements to support low-carb diets, especially during the really restrictive stages.
Whatever you do, please always stick with well-known diet plans that have been tried and tested, and never resort to desperate measures that promise overnight results, such as diet pills – that’s just plain stupid and likely to damage your health. I could literally have this every day, it would make me very happy (maybe one day when I am rich and own a cattle farm). I prefer mine unsmoked and have a rather idiosyncratic method of cooking it in the oven – it takes much longer than frying or grilling, but is well worth the wait.
Many British restaurants now include this option to their dessert menus, and there are plenty of British cheeses that can rival their continental counterparts.
Double cream plus a bit of sweetener forms a base of many low-carb sugar-free desserts, and definitely fills the void.
When on LCHF you don’t have to put up with any nonsense that advises you to discard the yolks and have just the whites.
If you are not bothering to restrict carbs, then eating extra fat as described above is likely to lead to weight gain. Weight loss rate varies by individual, but keto diets work much faster than other types of diets, so hopefully you will notice the changes very soon. These diets stress the avoidance of carbohydrates, such as bread and grains, to help someone lose weight. Digestion results in carbohydrates being processed into sugar, driving up a person’s insulin level.
While fruit is considered an essential part of a normal diet, some fruits can be high in sugar and should be avoided if following a low-carb diet.
Standard Western diets usually include quite a lot of high-carb foods, so low-carb usually means a major lifestyle change.
In either case, it is important to have realistic expectations and not expect miracles overnight. It is difficult to get into ketosis if you don’t consume extra fat with your diet, and overall low-carb low-fat diets are much harder to stick to than low-carb high-fat (LCHF, e.g.
Although new research shows dietary fat is not quite the devil it was once thought to be (and in fact could have substantial health benefits), some people are still afraid of it, and so prefer to keep their fat intake low or moderate. This occurs when carbohydrates are reduced to a minimum for a period of time, usually less than 20g net carbs a day for at least 5-7 days (e.g. However, once ketosis kicks in, these symptoms disappear and you are likely to have more energy than before.
All popular low-carb diet books usually include guidance and advice on exercising during that particular diet.
Typically, such plans will provide a list of permitted or banned foods and leave it at that.
Please stick with the advice given in the original book and avoid these products if you can.
It relies on protein and restricts consumption of grains, root vegetables and fruit, which all play a big role in vegetarian diets. Rib of beef is another favourite – basically a gigantic rib-eye joint – lots of fat and utterly delicious (read more on roasting beef).
Put bacon rashers on a roasting tray, add a couple of spoons of water, stick it in a very hot oven for 10 mins or so, then turn it down to about Gas Mark 4 and roast for another 30 mins. For the simplest option, whip up some double cream with sweetener and unsweetened cocoa powder. Use it for frying, spread it on low-carb bread, make gorgeous sauces like hollandaise, add it to boiled vegetables to give them some extra oomph. However, it does taste better when the skin is crispy, so make some criss-cross scores on the skin and gently fry duck breasts skin-down for about 5-10 minutes, spooning the fat out of the pan. Among the best low-carb diet foods are meat, poultry, dairy products, fish, and specific vegetables and fruits.
This can lead to the use of sugar for energy, resulting in limited use of the body’s fat stores for energy. A low-carb diet doesn’t typically concern itself with fat consumption, but some may choose to include lower fat items in their diet to meet other health concerns.
The fruits that are allowed on some low-carb diet plans include blackberries, cranberries, and watermelon. Although it would require effort and determination, weight loss and health benefits of going low-carb can be significant.
Both low-fat and high-fat camps are passionate about their beliefs and have research to back them up, so you would have to make up your own mind about this aspect. Hunger and sugar cravings will go away, and you can achieve fast weight loss in this state. If you must have something sweet, make a low-carb dessert from scratch – at least you will know exactly what’s in it.
The most well-known plan to have a specific vegetarian version is South Beach for Vegetarians.
Atkins, Keto) are also high in fat, allowing the most indulgent and hedonistic meals while still losing weight. Lamb shoulder or neck and pork belly also have plenty of fat – I think the best method for those is slow-cooking. Then stick them in the oven for another 10-20 minutes (depending on whether you like them pink or well-done).
Bone marrow is basically fat but it tastes utterly delicious and absolutely melts in your mouth.
Supporters of a low-carb diet insist that avoiding carbohydrates will lead to the body’s increased ability to burn fat for energy instead of relying on sugar, or insulin, for this purpose. High sugar fruits, such as oranges, grapes, and bananas, should typically not be included in a low-carb diet. Ketosis (not to be confused with ketoacidosis) is not unhealthy, and there are people who stay in ketosis for months and even years.
You will need to keep your carb intake to a minimum in order to stay there – eat something high in carbs and you will get knocked out and back to square one.
Keeping a food diary is actually supposed to be beneficial overall anyway – you are less likely to deviate from your diet if you have to make a note of everything you eat. This post focuses on gorgeous low-carb high-fat (LCHF) foods – let’s count our blessings and rejoice!
Finally, I always keep my eyes open for any hog roast stands– tender pork meat with some crackling, ooh – I have in the past attended music festivals just so that I can get to eat some hog roast.
Finally, if you can’t be bothered to do any of that, you can always get a ready-made roast chicken from a rotisserie. Diets that are very low in carbs can result in ketosis – a natural state where body burns fat for fuel instead of carbohydrates.
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