What Can I Eat or Not Eat on LCHF? Where to start?

Many people curious about trying to eat in a Low Carb High Fat way need to do a few things to get themselves organised:

1. Visit dietdoctor.com and check out the details for beginners. Easy to read and understand.

2. Watch cerealkillersmovie.com interesting insight into food and health from an athlete who wondered why his father had a heart attack and the ensuing experiment.

3. Educate yourself as much as possible – Here’s a great article from Marksdailyapple.com on OPRAH’s futile weight struggle despite all of her highly paid “experts'” advice.

4. Get an app that can help you track your own intake of carbs, protein, sugar and fat, Easy Diet Diary (Australian) is what I’ve used – after a while you become familiar. I rarely utilise it now but it was very handy at the start.

There are other apps around if you visit your app store.

OK, now you’re organised with a bit of basic knowledge behind you, it’s time to get your house in order – well your pantry & fridge at least!
Throw out any sugar including honey, golden syrup, maple syrup, processed foods, grain products (flours, cereals), vegetable oils including margarine, rice – clean it all out. Be ruthless.

Also any soft drinks – diet or otherwise.

Right! Time to shop.
Shopping rule of thumb is this – shop around the outside of your supermarket. Avoid the processed rubbish in the middle and concentrate on real fresh food that can be made into meals from scratch.

Here are a list of must haves for any successful tilt at LCHF:

Coconut Oil

Butter

Thickened Cream

Eggs

Bacon

Full Fat Cheese

Avocados

Macadamias

Almonds

These are your staples that can be included into many meals.The important thing is that they are all high in natural healthy fats and as a result will keep you feeling full for longer after consuming, thus reducing the feeling of hunger and restricting your eating. Eat fat and feel fuller – then eat less as a result = weight loss.

Also load up with the following vegetables:

Kale

Cauliflower

Broccoli

Spinach

Silver Beet

The table below outlines the carb content of some vegetables. If you are trying to keep your carbs low, avoid the vegetables with 5 or more carbs per 100g as it is very easy to eat 100g of vegetable and increase your carb intake for the day. e.g. carrots and tomatoes.

Potatoes do not appear on the list but are a big no-no!

Carb contents are per 100g. (CLICK to view)

 

Vegetable Carbs

 

IMPORTANT SHOPPING TIP – Buy Full Fat, Real Foods.

DO NOT PURCHASE anything displaying the words “FAT-FREE”or “LOW-FAT”

 

So, what are we eating?
BREAKFAST MEALS                                                       

 

Regular Breakfast (watch the carbs in the tomatoes)

Regular Breakfast (watch the carbs in the tomatoes)

 

Bacon and Eggs

Cheese Omelettes

Scrambled Eggs

Fat Smoothies

Tea with Cream

Bullet Proof Coffee

Add mushroom, avocado, cheese,broccoli

SNACKS & LUNCHES

Macadamias – only a few

Almonds – only a handful

Cheese

Leftovers from last night’s dinner

Good salami

Cucumber

Cream Cheese

Cottage Cheese

Celery

Smoked salmon

Salad

Tin of Tuna

Twiggy sticks

 

Bullet Proof Coffee - with coconut oil, cream and butter

Bullet Proof Coffee – with coconut oil, cream and butter

 

DINNER 

 

Salmon, Cauliflower Puree, Baby Spinach

Salmon, Cauliflower Puree, Baby Spinach

Pork- eat the fat

Beef – eat the fat

Chicken with skin on

Fish – preferably oily like salmon, mackeral, tuna

Shellfish

Vegetables – low carb from the table above

Cauliflower Rice/puree

Eggplant spaghetti/lasagna bolognese

Sauces made up in the pan with a little cream, wine and stock (home made ideally) 

 

FRUIT/DESSERT

Berries – strawberries, blueberries, blackberries, raspberries

Cheese cake with almond meal crust

Avoid most other fruits as they are high in sugar if you are trying to lose weight.

Treat them as nature’s treat and use sparingly – vitamins can be found in vegetables.

 

Cooking for us usually involves frying but we are also regular users of the slow cooker and partial to the odd roast, all cooked in coconut oil or butter.

So there you go – the quick guide to how to eat LCHF for beginners.

There is so much more that can be done and thousands of delicious meals that can be created, but for a base guide this should get you started if you are interested.

If there is anything specific you need to know about the LCHF way of eating please feel free to include your question in a comment below.