Foods to Eat
Any type of LCHF diet emphasizes foods that are high in fat and low in carbohydrates.
LCHF-friendly foods include:
- Eggs: Eggs are high in healthy fats and essentially a carb-free food.
- Oils: Olive oil, coconut oil and avocado oil are healthy choices.
- Fish: All fish, but especially those high in fats like salmon, sardines and trout.
- Meats and poultry: Red meat, chicken, venison, turkey, etc.
- Full-fat dairy: Cream, full-fat plain yogurt, butter, cheeses, etc.
- Non-starchy vegetables: Greens, broccoli, cauliflower, peppers, mushrooms, etc.
- Avocados: These high-fat fruits are versatile and delicious.
- Berries: Berries such as blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation.
- Nuts and seeds: Almonds, walnuts, macadamia nuts, pumpkin seeds, etc.
- Condiments: Fresh herbs, pepper, spices, etc.
Adding non-starchy vegetables to most meals and snacks can boost antioxidant and fiber intake, all while adding color and crunch to your plate.
Focusing on whole, fresh ingredients, trying new recipes and planning meals ahead of time can help you stay on track and prevent boredom.
Foods to Avoid
When following an LCHF diet, it’s important to reduce your intake of foods high in carbs.
Here is a list of items that should be limited:
- Grains and starches: Breads, baked goods, rice, pasta, cereals, etc.
- Sugary drinks: Soda, juice, sweet tea, smoothies, sports drinks, chocolate milk, etc.
- Sweeteners: Sugar, honey, agave, maple syrup, etc.
- Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas, etc.
- Fruits: Fruits should be limited, but consuming small portions of berries is encouraged.
- Alcoholic beverages: Beer, sugary mixed cocktails and wine are high in carbohydrates.
- Low-fat and diet items: Items labeled “diet,” “low-fat” or “light” are often high in sugar.
- Highly processed foods: Limiting packaged foods and increasing whole, unprocessed foods is encouraged.
Although the above foods should be reduced in any LCHF diet, the number of carbs consumed per day varies depending on the type of diet you are following.
For example, a person following a ketogenic diet must be stricter in eliminating carb sources in order to reach ketosis, while someone following a more moderate LCHF diet will have more freedom with their carbohydrate choices.
https://www.healthline.com/nutrition/lchf-diet-plan-and-menu
They can have my cold beer when they pry it from my cold dead hand