TheHealthFanatic

How to get started on a Low Carb, High Fat Diet

Saturday 1 December 2012


Before we get into the ‘How’ part of eating a low carb, high fat (LCHF), let’s look at why you would want to eat this way.
Why eat LCHF:
  1. Low calorie diet is not working and you constantly hungry and wants to eat.
  2. You want to exercise but being overweight makes you feel awkward.
  3. You exercise often but you not losing any weight.
  4. You don’t have energy.
  5. Regulate insulin production and stabilize blood glucose levels
So you’ve done your research and want to begin eating a LCHF diet (here at The Health Fanatic we don’t like the term ‘diet’. It sounds temporary. We prefer the term ‘lifestyle eating habit’) but where do you start?
Firstly if you can, get everyone in the household on the same page. This might mean discussing the importance of LCHF and why everyone should be eating this way. Having said that every individual is different and some individuals can tolerate more carbohydrate than others. Above all, starting something new is always made easier if you have lots of support. (Be prepared for resistance though as eating LCHF is against everything the authorities tell us.)
Let’s get started with some simple rules:
  1. High Fructose Corn Syrup is to be avoided at costs. You will find this sugar in many products, even in some that will surprise you. I bought salami once with HFCS in it.
  2. Avoid starch and grains. This means no bread or cereals. Depending on your tolerance levels you can add some grains back but beware of some of the new thinking about wheat.
  3. Don’t overdo the protein. This is a common mistake. You might start eating more meat but these needs to be fatty meats. Most supermarkets remove excess fat from meat so all you left with is high protein food.
  4. Don’t be scared of fat! You are going to want to get a large majority of your calories from fat. At least over 75%. When you start eating LCHF you might be tempted to eat low carb and low fat but the high protein and potential sugar in low fat products will stall weight loss and spike sugar and insulin levels.
How to prepare:
  1. Set a date when you want to start. Starting on a day after you do your grocery shopping might be a good idea. This way you will have everything that you require.
  2. Search the internet for examples of meals and recipes.
  3. Donate all carbohydrate and sugar rich foods that might still exist in your home. There will be an adjustment period as your body will crave carbs and sugar at first. These cravings disappear after a week or so. (I was conflicted about donating food that I thought was bad.)
  4. Always read the nutritional labels of the food items that you buy. If you can’t pronounce an ingredient or don’t know what an ingredient is, then don’t buy it.
Hopefully these tips should help you on your way. If in doubt you can always leave a post on The Health Fanatic facebook group. There are quite individuals who were where you are and are willing to help.
Below is an extract taken from the Atkins website which contains a list of safe foods for the Atkins Induction phase
All fish including:
  • Salmon
  • Sardines
  • Sole
  • Tuna
  • Trout
  • Snoek
  • Yellow Tail
  • Kabeljou
  • Red Roman
All fowl including:
  • Chicken
  • Duck
  • Goose
  • Turkey
  • Ostrich
All shellfish including:
  • Crabmeat
  • Mussels*
  • Oysters*
  • Shrimp
  • Squid
  • Lobster
  • Crayfish
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
  • Bacon* 
  • Beef
  • Ham*
  • Lamb
  • Pork
  • Veal
  • Venison
Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.
Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.
Eggs in any style, including:
  • Deviled 
  • Fried
  • Hard-boiled
  • Omelets
  • Poached
  • Scrambled
  • Soft-boiled
Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.
Cheese including:
Type Serving Size Grams of net carbs
Blue cheeses 2 T 0.4
Cheddar 28.3 g 0.4
Cow, sheep and goat 28.3 g 0.3
Cream cheese 2 T 0.8
Feta 28.3 g 1.2
Gouda 28.3 g 0.6
Mozzarella 28.3 g 0.6
Parmesan 28.3 g 0.9
Swiss 28.3 g 1
Vegetables:
You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.
1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.   
Vegetable Serving Size/Prep grams of net carbs
Alfalfa sprouts ½ cup/raw 0.2
Arugula 1 cup/raw 0.4
Bok choy 1 cup/raw 0.4
Celery 1 stalk 0.8
Chicory greens ½ cup/raw 0.1
Chives 1 tablespoon 0.1
Cucumber ½ cup 1
Daikon ½ cup 1
Endive ½ cup 0.4
Escarole ½ cup 0.1
Fennel ½ cup 1.8
Jicama ½ cup 2.5
Iceberg lettuce 1 cup 0.2
Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 6/raw 0.5
Romaine lettuce 1 cup 0.4
The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them. 

Vegetable Serving Size/ Prep Net Carbs
Artichoke 1/2 medium 3.5
Asparagus 6 spears 2.4
Artichoke hearts 1 canned 1
Avocados ½ whole (raw) 1.8
Bamboo shoots ½ cup 1.2
Broccoli ½ cup 1.7
Broccoli raw ½ cup 0.8
Broccoli rabe ½ cup 2
Broccoflower ½ cup 2.3
Brussels sprouts ¼ cup 1.8
Cabbage ½ cup (raw) 1.6
Cauliflower ½ cup (raw) 1.4
Swiss chard ½ cup 1.8
Collard greens ½ cup boiled 2
Eggplant ½ cup 2
Green String Beans 1 cup 4.1
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ¼ cup 2.3
Leeks ½ cup 3.4
Okra ½ cup 2.4
Olives green 5 0.1
Olives black 5 0.7
Onion ¼ cup 4.3
Pumpkin ¼ cup 2.4
Rhubarb ½ cup (unsweetened) 1.7
Sauerkraut ½ cup (drained) 1.2
Snow peas and snap peas in pod ½ cup with pods 3.4
Spaghetti squash ¼ cup boiled 2
Spinach ½ cup 2.2
Summer squash ½ cup 2.6
Tomato ¼ cup 4.3
Turnips ½ cup 3.3
Water chestnuts ¼ cup (canned) 3.5
Baby Marrow ½ cup 1.5
Salad Garnishes

Crumbled bacon 3 slices 0
Hard-boiled egg 1 egg 0.5
Grated cheeses (see above carb counts)
Sautéed mushrooms ½ cup 1
Sour cream 2 tbs 1.2
Herbs and Spices (make sure they contain no added sugar)
Basil 1 tbs 0
Cayenne pepper 1 tbs 0
Cilantro 1 tbs 0
Dill 1 tbs 0
Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Oregano 1 tbs 0
Pepper 1 tbs 0
Rosemary 1 tbs 0
Sage 1 tbs 0
Tarragon 1 tbs 0
Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
Blue cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3
Lemon juice 2 tbs 2.8
Lime juice 2 tbs 2.8
Oil and vinegar 2 tbs 1
Ranch 2 tbs 1.4
Fats and Oils
There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.
1.     Butter
2.     Mayonnaise – make sure it has no added sugar
3.     Olive oil
4.     Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
o    Canola*
o    Walnut
o    Soybean*
o    Grape seed*
o    Sesame
o    Sunflower*
o    Safflower*
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners
  • Stevia – follow the dosage instructions on the packaging
Beverages
  • Clear broth/ bouillon (make sure it has no sugars added)
  • Club soda
  • Cream, heavy or light.
  • Decaffeinated or regular coffee and tea*
  • Diet soda (be sure to note the carb count)
  • Herb tea (without added barley or fruit sugar added)
  • Unflavored almond milk
  • Water – at least eight 8-ounce glasses per day including...
    • Filtered water
    • Mineral water
    • Spring water
    • Tap water
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.
* Limit lemon and lime juices to 3 T per day


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