I have heard so many testimonies about the Low carbohydrate high fat diet being successful in weight loss, preventing or reversing type 2 Diabetes. An interesting one is from my own uncle, who after being told that he was in the borderline for type-2 diabetes, was advised to go on a diet and loose weight. You would be surprised by how excited and knowledgeable he is about the lifestyle changes of Low-Carb High Fat diet and how successful this program is to him. He lost 15 kilograms in a period of 3 months following Low carb High fat (LCHF) lifestyle. Because of that, he is now at a reduced risk of developing Type 2 Diabetes.
The good thing about LCHF is that you can eat all you need to feel satisfied, no need to calculate calorie intake, no pills, no surgery needed, just real food changes for the weight loss.
Introduction to Low-Carb High Fat Diet (LCHF).
A low Carb, high fat diet means you eat fewer carbohydrates and sugars and a higher proportion of fat. Most important is you minimize your intake of Sugars and starch and you can eat proteins and fat to your satisfaction and still lose weight. Also, avoid industrially produced low fat products.
Eat when you are hungry and to your satisfaction. It’s that simple.
In this lifestyle, the proteins should or could remain the same.
How Does LCHF work?
Simply put, when you avoid sugars and starch, your blood sugar level reduces hence lowering insulin in your body, which is a fat storing hormone. This in turn causes glucagon to be secreted from the pancreas, increasing fat burning as the body uses fat instead of starch as fuel. This leaves you feeling more satiated and helps in reducing your weight.
The opposite causes the level of insulin to increase, hence preventing fat burning and storing excess nutrients in fat cells. After sometime, the level of sugar and nutrients in blood reduces causing the feeling of hunger and craving something sweet. That is how you add weight.
What to eat in LCHF
Here is what you can eat in LCHF lifestyle program. You can eat meat, fish, eggs, vegetables growing above ground and natural fats like butter and olive oil.
What to avoid in LCHF
In LCHF avoid or minimise sugary and starchy foods such as rice, bread, pasta, potatoes, donuts, candy, chocolate, sodas and beer.
A Low Carb High Fat LCHF diet makes it easier for the body to use its fat reserves, as fat release is no longer blocked by high insulin levels. This may be one reason why eating fat produces a feeling of longer-lasting satiety than carbohydrates.
Side Effects of LCHF
You may experience some side effects of LCHF especially for beginners as your body tries to adapt. These Side effects tend to be mild and not long lasting. You might experience Headache, fatigue, dizziness, leg cramps, constipation, palpitations and irritability.
Drinking more fluids and temporarily slightly increasing salt intake can minimize these side effects.
This article was just to create awareness and introduce you to low Carb, High Fat diet (LCHF) as a proven lifestyle for weight loss and reversing or preventing Type 2 Diabetes among other health benefits.
You can visit www.dietdoctor.com/low-carb for more details on this lifestyle.
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