LCHF diet: rules, allowed and prohibited foods, menu for the week

I would like to draw your attention to the fact that this type of nutrition is similar to nutrition according to the BGBKBS principle, we wrote about it in the article “BGBKBS Nutrition. What is this?".

LCHF also excludes gluten, dairy products, and all types of sugar, including sweet fruits.

In the article you will learn:

1. LCHF diet. What is this?
2. What are the consequences of reducing fat intake and increasing protein intake?
3. Losing weight without hunger is real!
4. LCHF diet rules
5. Weight plateau
6. LCFH AND KETO – not the same thing?
7. Permitted and prohibited LCHF products

Swedish LCHF diet: basic principles

For a long time, the guideline in choosing foods for dietary nutrition was the fat content. At the same time, those losing weight did not think that instead of this nutrient, an increased amount of carbohydrates was added to the products in order to maintain the desired taste and consistency. As a result, a person, avoiding lipids, became addicted to sugar and gained weight from so-called dietary products. Low Carb High Fat, due to the low carbohydrate content in the diet, prevents overeating caused by constant surges in blood sugar and stimulates the body to use its own fat reserves. Instead of glucose, the body switches to an alternative energy source ─ ketones obtained from fatty acids. To switch to LCHF, you must:

• limit carbohydrates to a minimum;
• introduce a significant amount of natural animal and vegetable fats into the diet.

Nutrition should be structured to maintain the following nutrient ratio:

• proteins: 20%;
• fats: 70–75%;
• carbohydrates: 5–10%.

Thus, more calories come from fats, radically changing the body's metabolic processes.

• Stable blood sugar levels eliminate attacks of uncontrolled appetite and eating disorders.
• The absence of sudden insulin spikes prevents the deposition of belly fat.
• Excluding fast carbohydrates from your diet helps prevent drowsiness and mood swings.

In addition to weight loss, LCHF results in improved well-being, health, and cognitive abilities. Also, according to reviews from lowcarbers, the appearance of cellulite decreases, allergic reactions of unknown etiology disappear, and the condition of the skin normalizes.

How mitochondria work in the body

It would seem, why would a person far from science understand such a complex issue? However, understanding the basics of cell functioning will allow us to better understand what processes take place in the depths of our body. We will only touch on the topic of the effect of ketones and insulin on mitochondrial activity to show exactly how we can improve our health simply by making changes to our diet.

Mitochondria function

– extracting energy from food, combining it with oxygen and synthesizing adenosine triphosphate (ATP), which is the basic unit of energy in an animal cell. Mitochondria are present in every cell of the body, with the exception of red blood cells - red blood cells are forced to provide themselves through slightly different processes of glucose transformation.

Insulin plays an important role in this process. It depends on it exactly how the body will use the generated energy: spend it on current needs or store it for a rainy day. An increased level of insulin triggers synthesis reactions, including fats. This is the hormone of ANABOLISM - that is why everything grows on it: muscles (due to increased formation of proteins) and cancer cells (in fact, the basis of the tumor is uncontrolled division).

A deficiency of carbohydrates leads to the fact that insulin is produced in limited quantities - just enough to cover the body's need for it. This triggers the process of ketogenesis: fatty acids are converted into ketones, which serve as fuel for cells - including neurons in the brain, as previously mentioned.

What is allowed and prohibited under the Low Carb High Fat protocol

The list of permitted foods for LCHF is radically different from the so-called healthy eating pyramid, which is based on grains; they are completely excluded from this system. The priority is fatty meat and fish, poultry with skin, butter and vegetable oil, nuts and seeds, non-starchy vegetables, berries with a low sugar content, high-quality dairy products with high fat content.

For drinks, you can drink clean water in an amount of at least 2 liters per day, coffee and tea without sugar. At LCHF you are allowed to drink some alcohol: dry wine, vodka, whiskey, tequila, gin, rum, cognac.

This is interesting! Psyllium is a useful nutritional supplement. It is a flour obtained by grinding plantain bran. It is an excellent source of dietary fiber. There are no digestible carbohydrates in psyllium. When mixed with liquid, the additive turns into a gel-like mass, which gives psyllium baked goods an airy, porous structure.

Preliminary result

I weighed myself on October 13 in the morning on an empty stomach and got the result of 101 kg (height - 190 cm). Total -6.5 kg for three weeks of nutrition according to the principles of LCHF. And this despite the fact that I was not particularly fat when I started the experiment. True, most of the lost weight is water, which subsided in the amount of 4 liters in the first week of the diet. On the other hand, 2.5 kg of fat in three weeks is also not bad, although it is too fast. Ideally -0.5 kg per week, obviously you still need to work with your diet.

Speaking of diet. In terms of total calorie content, it averaged 3600–3700 kcal/day:

In terms of pure calories (that is, minus physical activity and training, for which additional calories were spent) - 2800 kcal/day , which is slightly (about 300 kcal) higher than my basic costs necessary to support vital functions, taking into account sedentary work, if calculated by Mifflin-San Jeor formula ((9.99 * weight (kg) + 6.25 * height (cm) – 4.92 * age + 5) * 1.2).

Thus, with an average amount of protein of about 230 g per day (2.3 g per kg of body weight) and the indicated calorie content, there are enough resources for the restoration of muscles and other cells of the body and there is even a small reserve.

But this is only in theory. I'll see how it turns out in practice. The weight continues to fall a little, although the muscles do not burn much (on the contrary, the drier they become, the cooler they look), which is visible both visually and by overall strength. On Monday, during leg training, I quite confidently squatted with the usual 120 kg 10-12 times in working approaches.

When the body comes to its senses after a sharp change in diet, finally gets used to the new “protein-fat” realities with virtually no carbohydrates (judging by what I read, this takes about a month), and the weight stops falling, you can try to start gaining training load. In the meantime, I am personally quite pleased with the results. Let's see what will happen next.

Pros and cons of a high-fat, low-carb diet

This diet can be called the most physiological of all modern nutrition systems.

• LCHF is one of the most effective ways to lose weight and improve body quality.
• With a high-fat diet, the most terrible enemy of losing weight – hunger – is absent.
• Following LCHF has a positive effect on the condition of the skin, hair, nails, general well-being, and reproductive function.

Unlike low-calorie diets, limiting carbohydrates to a minimum with a large proportion of lipids in the diet does not cause absent-mindedness and decreased concentration. In LCHF, the brain and nervous system function perfectly on ketones, the end products of fat breakdown. It is worth noting that this nutritional algorithm does not require consuming large amounts of protein, like the Pierre Dukan diet. This does not put a lot of stress on the kidneys and allows you to lose weight without harm to the body.

Important! LCHF is used to treat neurological diseases: autism, epilepsy.

In a food system with a high lipid content and a low proportion of carbohydrates, the following disadvantages can be noted:

• Eating quality whole foods is quite expensive;
• due to carbohydrate restrictions, the diet contains little fiber and microelements;
• You need to think through your daily diet and snacks, since catering establishments mainly offer dishes high in carbohydrates.

However, minor negative aspects can be minimized if you consume enough fiber, take vitamin complexes and use seasonal local products in your diet.

Weight plateau

A “frozen” scale needle negatively affects motivation. In addition, when combining a high-fat program with active training, the scales can swing into the “plus”. Don't panic.

This “gain” is caused not by fat, but by growing muscles. In this case, it will be indicative to measure the volume of the waist, hips, arms and the widest part of the leg with a centimeter tape.

Track weight and volume indicators over the long term (for example, once a month). Be patient. It took many years to become what it is now. Give yourself time to change your habits, become fit, healthy, energetic. Changes won't happen in a week, but they will stay with you forever.

Sooner or later there may come a time when the weight stops falling. Don't panic, keep doing what you're doing. Increase the load. Sooner or later the weight will start to come off again.

Menu for three weeks according to the Low Carb High Fat protocol

The LCHF diet does not have a strict eating schedule. According to reviews from those losing weight, using this system it is enough to eat 2 to 3 times a day, since fatty foods fill you up for a long time, and the absence of fast sugars in the menu prevents permanent raids on the refrigerator. With this nutritional algorithm, a person gets rid of food addiction and effectively loses weight. LCHF adherents usually have breakfast with a cup of coffee with added cream or coconut oil, egg dishes, and full-fat cottage cheese with sour cream. After such a start to the day, you don’t feel like eating until lunch, and sometimes even dinner. For lunch, a generous portion of fish or meat with stewed or fresh vegetables is suitable. Dinner time is not limited by time frame. The evening meal can duplicate the composition of lunch.

First week

Second week

Third week

A high-fat diet is very filling, and there is little need for snacking. But if you are still hungry and you can’t have a full lunch or dinner, you can snack on sliced ​​cheese, a few nuts, a couple of olives, a cup of fresh berries, a glass of full-fat kefir or fermented baked milk.

Saturday:

• Breakfast: Blackberry, cashew and coconut milk smoothie.
• Lunch: Turkey, avocado and cheese with flax seeds.
• Dinner: fried trout with cauliflower.

Sunday:

• Breakfast: omelet with feta cheese and mushrooms.
• Lunch: Baked chicken breast stuffed with caramelized onions and goat cheese.
• Dinner: Green salad with sliced ​​avocado, pumpkin seeds and shrimp.

In addition, in the book “Food Revolution! LCHF. The Hunger-Free Diet Enfeldt says that the number of carbohydrates can be varied depending on how many pounds you need to lose. There are many recipes for dishes that meet the above requirements that you can experiment with. So you can always enjoy a delicious meal or snack.

Recipes adapted to the principles of the LCHF diet

If at first glance it seems that the list of permitted dishes is quite limited, this is not true. Experienced lowcarbers have found and adapted many recipes that harmoniously combine exquisite taste, optimal composition and ease of preparation.

Mushroom cream soup

• 300 g fresh champignons;
• half a stalk of celery;
• 500 ml vegetable broth or water;
• 1 tbsp. spoon of olive oil;
• 1 cup cream;
• 1/2 teaspoon of psyllium;
• 80 g bacon;
• sprig of thyme;
• salt to taste.

Fry the bacon in a frying pan. Cut the celery and champignons into slices and heat the pan. Saute the mushrooms, celery and thyme in olive oil for 5-7 minutes. Add psyllium and cream to the dish. Stir, add water or broth. Bring to a boil and heat for 5 minutes. Grind the soup with a blender. Add salt and bring to a boil. When serving, garnish the cream of champignon soup with fried bacon.

Cauliflower puree

• 1 medium head of cauliflower;
• 1 cup heavy cream;
• 3 tbsp. spoons of butter;
• a handful of pine nuts;
• black pepper and salt to taste.

Boil the cauliflower until tender, drain the water. Grind the cabbage into a puree. Add cream, butter, salt and pepper. Stir and heat over low heat. Fry pine nuts until golden brown and decorate the dish with them.

Coconut cookies

• 2 tbsp. spoons of coconut flour and coconut oil;
• 1 chicken egg;
• erythrol to taste.

Mix all the ingredients and let the dough stand for a few minutes. Then form small cakes, about the size of a walnut. Bake coconut cookies in an oven preheated to 180°C for approximately 10–12 minutes.

Cream dessert of mascarpone and fresh berries

• 1 cup berries (fresh or thawed);
• 1/2 cup heavy cream;
• 250 g mascarpone cream cheese.

Whip the cream together with the cheese. Divide the mixture into bowls and garnish with berries.

Nut cookies

• 1 cup plain peanut butter;
• 1 egg;
• 1/2 teaspoon baking powder;
• 3 teaspoons of erythritol;
• 6 shares of dark chocolate;
• a pinch of salt.

Chop the chocolate into small pieces. Mix egg, peanut butter, salt, sweetener, baking powder and chocolate. Preheat the oven to 180°C. Line a baking sheet with parchment paper. Roll the dough into small balls, gently flatten and place on a baking sheet. Bake for 15 minutes.

LCHF-okroshka

• 500 ml mineral water;
• 5 tbsp. spoons of sour cream;
• 3 boiled eggs;
• 1 cucumber;
• 200 g of boiled sausage without starch;
• fresh parsley or dill;
• 1/2 teaspoon vinegar;
• 1/2 teaspoon mustard;
• salt.

Cut eggs, sausage, cucumber into small cubes. Finely chop the greens. Place the chopped products in a saucepan and add mineral water. Add sour cream, vinegar, mustard and salt.

Syrniki

• a pack of fatty cottage cheese;
• 2 tbsp. spoons of coconut flour;
• 2 eggs;
• 1/2 teaspoon baking powder;
• 2 teaspoons of psyllium;
• 1 teaspoon of erythritol;
• butter for frying;
• sour cream for serving.

In a bowl, thoroughly mix all ingredients except the last two. Heat a frying pan, melt the butter. Spoon the mixture into the pan and fry until golden brown.

LCHF pancakes

• 3 chicken eggs;
• 3 tbsp. spoons of almond or other nut flour;
• 3 tbsp. spoons of soft cheese;
• 1 teaspoon of erythritol;
• 2 tbsp. spoons of butter;
• 1 tbsp. a spoonful of ghee for frying;
• 1/2 teaspoon baking powder.

Melt the butter, add erythritol sweetener and soft cheese. Then stir almond flour and baking powder into the mixture. When the mixture has cooled, add the eggs. Bake LCHF pancakes in a hot frying pan greased with melted butter. Pancakes can be served with salty (ham and cheese) or sweet (berries) fillings.

Chicken roll in nut breading

• 500 g chicken fillet;
• 50 g lard;
• 1 egg;
• almond flour for breading;
• butter for frying;
• salt and pepper to taste.

Beat the chicken fillet well. Salt and pepper the meat, coat with lard and roll into a tight roll. Dip the roll into the beaten egg and then bread it in almond flour. Fry in butter until golden brown.

Egg muffins

• 7 chicken eggs;
• 100 ml heavy cream for whipping;
• 200 g bacon;
• 1/2 cup grated cheddar;
• salt.

Beat the eggs, add cream and beat again. Stir in grated cheddar and add salt. Divide the mixture into molds, filling no more than 3/4 of the volume. Finely chop the bacon and fry. Divide the fried bacon evenly among the ramekins. Bake the egg muffins at 175°C for about 20 minutes. The dish can be served hot or cold and with different toppings.

LCHF zucchini pancakes

• 3 young zucchini;
• 2 teaspoons of psyllium;
• 2 chicken eggs;
• 4 tbsp. spoons of olive oil for frying;
• 4 teaspoons coconut flour;
• salt.

Grate the zucchini on the finest grater. Mix grated zucchini, coconut flour, eggs, psyllium, salt. For variety, you can add grated cheese, chopped herbs or crushed garlic. Let the mixture stand for 7–10 minutes. Fry the zucchini pancakes in olive oil. Serve with sour cream with a fat content of at least 25%.

Bulletproof coffee

• 1 glass of water;
• 1.5 tablespoons of coffee (preferably ground);
• 2 tbsp. spoons of butter and coconut oils.

Prepare coffee according to your favorite recipe. Add oil to the hot drink and beat with a blender.

Salmon muffins

• 300 g lightly salted salmon;
• 6 eggs;
• a handful of spinach;
• 1 cup cream 35% fat;
• 100 g hard cheese;
• butter for greasing molds;
• 1/4 teaspoon white pepper;
• salt to taste.

Grease muffin cups with butter. Chop spinach and fish. Place spinach on the bottom, then chopped salmon. Beat the eggs, continue beating, add cream, salt and pepper the mixture. Distribute the mixture evenly among the molds. Bake egg muffins with salmon for 15 minutes in an oven preheated to 200°C.

LCHF food system: holiday menu

LCHF is one of the few existing diets, following which eliminates hunger pangs and allows you to enjoy delicious, nutritious food without restrictions. Lowcarbers do not feel deprived of gastronomic pleasures either on weekdays or on holidays. To celebrate special moments, special dishes have been developed that are worthy of decorating the table for the New Year, birthday or any other celebration.

Mimosa salad"

• 1 jar of cod liver;
• 5 boiled eggs;
• 100 g hard cheese;
• 100 g chilled butter;
• homemade mayonnaise or olive oil mayonnaise.

Place the egg white, grated on a coarse grater, onto a round dish. Spread finely grated cheese on top. Spread cod liver mashed with a fork (half a jar) in a third layer. Grease with a thin layer of mayonnaise. The next layer will be grated butter, and then the remaining cod liver. Grease the salad with mayonnaise and garnish with chopped egg yolk. Before serving, it is better to put the dish in the refrigerator for a couple of hours.

Moscow salad

• 1 avocado;
• 4 tbsp. spoons of green peas (canned or frozen);
• 2 pickled cucumbers;
• 100 g shrimp;
• 200 g baked beef;
• 2 boiled eggs;
• 150 g mayonnaise;
• salt and black pepper to taste.

Boil shrimp in salted water. Cool and peel. Cut the avocado in half, remove the pit, and extract the pulp. Eggs, avocado pulp, shrimp, meat, cut pickles. Add green peas, salt and pepper. Season the salad with mayonnaise.

Stuffed squid

• 1 kg of fresh frozen squid;
• 2 stalks of celery;
• 200 g cheese;
• 100 g processed cheese;
• 1 onion;
• 1 glass of cream;
• 3 tbsp. spoons of sesame flour;
• olive oil for frying;
• salt and pepper to taste.

Defrost the squid, clean and rinse. Chop the celery and onion and fry in olive oil until golden brown. Sprinkle 2 tbsp. spoons of sesame flour, mix. Grate the cheese, add to the vegetables, salt and pepper. Stuff the squid carcasses with the prepared mixture and fry them in a frying pan for 1 minute on each side. Transfer the carcasses into a deep heat-resistant dish. Heat the cream, dissolve the cheese in it, add 1 tbsp. spoon of sesame flour. Season the sauce with salt and pepper, pour over the squid and bring to a boil.

Carrot LCHF cake

• 1 medium carrot;
• 1 cup almond flour;
• 1/2 cup coconut flour;
• 1 egg;
• 4 chicken proteins;
• 2 teaspoons baking powder;
• 1 teaspoon of erythritol;
• 1/2 teaspoon cinnamon;
• 1/4 teaspoon ginger powder;
• 2 tbsp. spoons of coconut oil.

Mix coconut and almond flour, baking powder, cinnamon and ginger. Grate the carrots on a fine grater and add to the dry ingredients. In a separate container, beat the egg, whites and erythritol until fluffy. Add warmed coconut oil. Mix both mixtures. Place the mixture in a silicone mold and bake at 180–200°C. Check with a wooden skewer for doneness after 40 minutes. Let the cake cool. Prepare cream from 100 g of cream cheese, 50 g of cream and 1 teaspoon of erythritol. Decorate the cake with cream, nuts or berries.

Strawberry ice cream

• 200 g fresh strawberries;
• 300 ml heavy cream;
• 2 teaspoons of erythritol.

Grind the strawberries in a blender. Whip cream with sugar substitute. Mix both mixtures. Freeze in a plastic container or ice cream molds for 3 hours.

LCHF diet: reviews and results

Everyone who eats the LCHF protocol is amazed at the impressive results of the diet. In a month of following a high-fat, low-carbohydrate diet, you lose from 5 to 10 kilograms of weight. Weight loss occurs precisely due to fat deposits, and not due to muscles. According to reviews from lowcarbers, there is also an improvement in mental activity, lack of drowsiness and weakness, normalization of blood pressure, and relief from dermatological problems. This diet can be safely recommended to men and women who have already tried many nutrition systems, from intuitive to protein-carbohydrate alternation, and have not found a working way to lose weight once and for all.

Nutritionist opinion

Many nutritionists note that competent weight loss must be considered as a complex of several components: moral and psychological readiness for restrictions, a special diet, the presence of minimal physical activity, and the absence of contraindications to the chosen nutritional system.

A low-carbohydrate diet is not always comfortable for the digestive system, and is often accompanied by stomach upsets (constipation, diarrhea). An increase in sour drinks, different types of cabbage, and unsweetened apples in the diet allows you to cope with the load. An additional vitamin complex is required to help compensate for the lack of essential minerals. In addition, it is important to drink enough liquid.

Losing weight requires not only compliance with dietary requirements, it is recommended to exercise at least 3-4 times a week, perform simple exercises, walk, etc.