The LCHF Diet Plan: A Detailed Beginner's Guide

1. Weight loss

According to studies, the LCHF diet is superior to other diets in terms of weight reduction and fat loss, especially when carbs are limited to less than 40% of daily calories and fat intake makes up about 35%-40%.

The combination of resetting insulin sensitivity, increasing fat mobilization, decreasing inflammation, and lowering triglycerides are advantageous for weight loss.

Some studies suggest that the LCHF diet may successfully reduce visceral fat by up to 22.2%.

2. Reduces cravings

Compared to other diets, the LCHF diet can promote a greater sense of fullness and reduce overall appetite. Since high-fat diets result in feeling fuller for longer, this may prevent overeating. Additionally, lowering sugar intake might help lessen sugar cravings during fat adaption.

3. Decreases insulin sensitivity

Eliminating or decreasing sugar intake can lower insulin sensitivity. Numerous studies have reported that LCHF diets can enhance insulin sensitivity, glycemic management, and fat metabolism. In studies, the LCHF diet decreased hemoglobin A1c, cholesterol, and triglycerides, and some people were able to stop using insulin.

4. Sustained energy

Changing metabolism to burn fat for fuel results in less intense, more consistent energy that is easier to sustain for more extended periods. Metabolically, burning fat for fuel increases energy efficiency because the body creates more energy per unit of oxygen. Fat-adapted people will therefore experience fewer sugar crashes and hyperactivity.

5. Enhances brain function

Studies have reported that the LCHF diet may be good for the brain because it enhances mental clarity, attention, and alertness. Because it is better at eliminating excess glutamate, the diet can help promote brain function.

People with age-related cognitive loss tend to have a lack of energy in their brains because the brain gets less adapted to metabolizing glucose. In such cases, using fats as a supplementary energy source can be beneficial. Glucose is the brain's principal fuel source. When glucose stores are depleted, the body utilizes lipids (ketones) to fuel brain activity. This can improve cognitive performance in people with neurodegenerative disorders.

Consuming less sugar and more healthy fats also can help reduce inflammation and oxidative stress, which further promotes brain health. Healthy fats, such as omega-3 fatty acids, are neuroprotective, and fat-soluble vitamins (A, E, K, and D) are essential for brain function.

6. Lowers cholesterol 

Because the LCHF diet promotes fat mobilization, it can lower bad (LDL) cholesterol and triglyceride levels in the body while increasing good (HDL) cholesterol levels. Therefore, the LCHF diet can lower the risk factors for heart disease.

Furthermore, omega-3 fatty acids are powerful antioxidants that can lower inflammation in the body, which is beneficial for heart health.

7. Reduces the risk of chronic disease

Research has shown that the LCHF diet can help lower your chances of developing type II diabetes and fatty liver disease, as well as digestive issues such as bloating and stomach pain. The LCHF diet may also lower the risk of dementia, Alzheimer's disease, and several types of cancer. However, more long-term studies are needed to confirm the existing potential benefits of the diet in preventing disease.

Before starting a LCHF diet, it is best to speak to a dietitian or nutritionist to make sure you are designing an eating plan that meets your nutritional demands and suits your lifestyle.

A typical LCHF diet recommends getting fewer than 50% of carbs, 30%-40% of fat, and 10%-30% of protein from daily calories.

In general, you should eat whole, natural foods and avoid processed foods, artificial sweeteners, refined sugars, fried foods, and sweetened beverages.

Fats

• Fats to eat
  • Avocado oil
  • Chia seeds
  • Olive oil
  • Coconut oil
  • Fish oil
  • Pumpkin seed oil
  • Sesame oil
  • Ghee or grass-fed butter
  • Bacon fat
  • Lard
• Fats to avoid
  • Canola oil
  • Corn oil
  • Grapeseed oil
  • Flaxseed oil
  • Hemp oil
  • Margarine
  • Safflower oil
  • Soybean oil
  • Sunflower oil
  • Vegetable oil

Protein

• Animal protein to eat
  • Organic, grass-fed, and wild-caught
  • Beef
  • Eggs
  • Chicken
  • Fish
  • Bacon
  • Pork
  • Lamb
  • Venison
  • Bison
  • Veal
• Animal protein to avoid
  • Canned meats
  • Cured meats
  • Processed deli meats

Fruit and vegetables

• Fruits and vegetables to eat
  • Avocado
  • Berries
  • Lime
  • Lemon
  • Rhubarb
  • Lettuce
  • Arugula
  • Spinach
  • Celery
  • Radishes
  • Eggplant
  • Onions
  • Asparagus
  • Green beans
  • Brussels sprouts
  • Mushrooms
  • Peppers
  • Tomatoes
  • Scallions
  • Zucchini
  • Cabbage
  • Broccoli
  • Cauliflower
• Fruits and vegetables to limit
  • Bananas
  • Apples
  • Grapes
  • Pears
  • Pineapples
  • Potatoes
  • Sweet potatoes
  • Corn
  • Pumpkin
  • Butternut squash
  • Yams
  • Peas

Grains

• Grains to eat
  • Almond flour
  • Coconut flour
  • Flaxseed meal
• Grains to avoid
  • Barley
  • Beans
  • Bread
  • Breakfast cereals
  • Buckwheat
  • Bulgar wheat
  • Chickpeas
  • Couscous
  • Lentils
  • Muesli
  • Oats
  • Pasta
  • Quinoa
  • Rice
  • Rye
  • Wheat flour

Drinks

• Allowed drinks
  • Black tea
  • Green tea
  • Herbal tea
  • Bone broth
  • Coffee
  • Water (according to hydration needs)
  • Red wine
• Drinks to avoid 
  • Soda
  • Beer
  • Cider
  • Sweet liqueurs

Breakfast

• 2 cups of fresh spinach sautéed in 2 tablespoons of olive oil
• Served with 1 egg and 1/2 cup of mixed berries

Snack

• 1/4 a cup of mixed, dry roasted nuts

Lunch

• 2 cups romaine lettuce with oil and vinegar dressing (2 tablespoons of olive oil and balsamic each)
• 3 ounces of grilled chicken breast

Post-workout

• 1 scoop of whey protein powder and 1 cup of water 
• 1/2 cup of mixed berries
• 1/2 cup of chopped kale and crushed ice

Dinner

• 3 ounces of fatty fish, such as salmon, brushed with 2 tablespoons of olive oil and grilled
• Side of 1 cup of steamed vegetables tossed with 1 tablespoon of butter

Ketogenic and Atkins diets are both types of LCHF diets. 

• Ketogenic diet: Allows you to consume only 5% of carbohydrates to achieve ketosis. Ketosis is a metabolic condition in which your body begins to use fat for fuel rather than carbs.
• Atkins diet: Allows you to consume 20 grams of carbs a day. After 2 weeks, you may progressively increase your carb intake.

The LCHF diet can be healthy as long as you make wise choices. However, in some cases, the diet can lead to side effects such as:

• Nausea
• Fatigue
• Water and electrolyte losses
• Nutritional deficiencies
• Lack of fiber
• Lack of glucose
• Constipation
• Diarrhea
• Headaches
• Muscle cramps
• Dizziness
• Insomnia

These symptoms should eventually fade when your body adjusts to your new eating plan. If they do not, you may want to consider increasing your carb intake. Talk to your doctor about your diet and health goals for best results.