Contents:
- Medical Video: Everything You Need to Know About the Keto Diet
- What is the LCHF diet?
- What is the difference between the LCHF diet and other high-fat diets such as the keto diet or Atkins?
- Who is suitable for this diet?
- Which foods should be reduced in this diet?
- Recommended food?
- Are there any side effects that occur while running this diet?
Medical Video: Everything You Need to Know About the Keto Diet
The LCHF diet is a diet that has many benefits, ranging from removing fat in the body (so that weight can go down), reducing sugar cravings, and also reducing overall hunger. So, some people go on 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 plans by reducing carbohydrates and increasing fat with moderate protein. The LCHF diet does not have a clear standard for its nutritional percentage, because the LCHF refers to lifestyle changes.
The LCHF diet is also sometimes called the Diet Banting, because it comes from someone named William Banting from England who popularized this diet after he managed to lose weight with amazing results.
Planning to eat in this diet emphasizes foods that are not processed by manufacturers such as fish, eggs, fresh vegetables that contain little carbohydrates, and nuts. This diet does not recommend foods or drinks that are processed or packaged through various processes at the factory.
What is the difference between the LCHF diet and other high-fat diets such as the keto diet or Atkins?
LCHF diet is a type of diet that has the principle of low carbohydrate, and high in fat, without any rules on how much fat, carbo, and protein. While the keto or Atkins diet is a form of a more specific LCHF diet.
In the ketogenic diet, there are guidelines or standards that are recommended for what percentage of fat is recommended. For example, the standard ketogenic diet consists of 75 percent fat, 20 percent protein, and only 5 percent of carbohydrates to achieve ketosis. Ketosis is a condition in which the body begins to change the burning of energy from fat, not anymore from carbohydrates.
Another example, on the Atkins diet, to begin weight loss in the first two weeks of the Atkins diet (induction phase) is recommended to only consume 20 grams of carbohydrates per day. After this phase, you can increase your carbohydrate intake more.
Well, on the LCHF diet, everyone who goes through it does not need to calculate the exact amount of nutrients that must 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 prioritize flexibility with the amount of fat and carbohydrates they want.
Some people may be suitable to reduce carbohydrate intake to below 50 grams per day. However, others may not be suitable when consuming carbohydrates less than 150 grams per day.
Who is suitable for this diet?
Because this diet is recommended for lower carbohydrates, this diet is recommended for people who want to lose weight or maintain an ideal body weight.
In addition, reported on the Diabetes.co.uk page, the LCHF diet is recognized by the Swedish government as a diet recommended for people with type 2 diabetes mellitus. Because, the principle of this diet involves less levels of the hormone insulin when processed in the body. This will be safer for diabetics.
In addition, this diet is also suitable for people with heart disease, epilepsy and alzaimer. Before running this diet, you should still consult with your doctor and nutritionist who handles it.
Which foods should be reduced in this diet?
- Grains and starches such as bread, rice, pasta, cereals, and noodles
- Sugary drinks or sweet drinks such as soda, sweet tea, chocolate milk or juice
- Sweeteners like sugar, honey and syrupmaple
- Starch vegetables are potatoes, sweet potatoes, pumpkin, and beets
- Fruits can still be consumed, but the amount is limited to small portions
- Alcoholic beverages
- Low-fat food or beverage products
- Processed food
- Margarine
Although the above foods must be reduced on the LCHF diet, the amount of carbohydrates consumed per day varies depending on the suitability of each person.
Recommended food?
- Egg
- Olive oil, coconut oil, avocado oil
- Fish: all fish especially fatty fish such as salmon, sardines and tuna
- Beef and poultry
- Dairy products such as cream, yogurt, 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 while running this diet?
Because the body receives less carbohydrates than fat, these changes make the body adapt. This adaptation provides several side effects in this diet, such as:
- Nausea
- Constipation (the most common) aka defecation
- Diarrhea
- Limp body
- Headache
- Muscle cramp
- Insomnia
- Headache
Therefore, this diet is not recommended for people who experience hypersensitivity to cholesterol or often referred to as hyper-responders. Because, cholesterol will more easily accumulate and endanger people who experience this.
