The Quick Low Carb High Fat Diet Breakdown in 500 Words

Posted by kalwyn claassen on

Low Carb High Fat Diet helps an individual who is on this diet to minimize the carbohydrates in their food intake and in turn try to exchange the energy to fat instead. The important aspect of this diet to eat low carbs to try to get the blood sugar levels on a constant low level, because when the blood sugar levels are lowered the less insulin is produced and when this happens the less fat is stored in your body. The human body uses the fat as fuel as a substitute of carbs and if a person is overweight they soon begin to lose the body fat and this marks the beginning of their weight loss. In South Africa the most popular LCHF Diet is the Banting Diet.

With this diet, there are 3 lists to guide you, the green list are foods you should be eating, the orange list is food that you also can eat but not too much of it and then the red list, this I food you should stay away from.

Food that should be consumed are:

Animal protein

  • Bottom of Form
  • Eggs
  • All meats, poultry and game
  • All seafood (except swordfish and tilefish as it is high mercury content)


  • Cottage cheese
  • Cream
  • Cream cheese
  • Full-cream Greek yoghurt
  • Full-cream milk
  • Hard cheeses
  • Soft cheeses


  • Any rendered animal fat
  • Avocado oil
  • Butter
  • Cheese – firm, natural, full-fat, aged cheeses (not processed)
  • Coconut oil
  • Duck fat
  • Ghee
  • Lard
  • Macadamia oil
  • Mayonnaise, full fat only (not from seeds oils)
  • Olive oil

Nuts and seeds

  • Almonds
  • Macadamia nuts
  • Pecan nuts
  • Pine nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts


  • Erythritol granules
  • Stevia powder
  • Xylitol granules


  • All green leafy vegetables
  • Any other vegetables grown above the ground
  • Artichoke hearts
  • Asparagus
  • Aubergines
  • Avocados
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Courgettes
  • Leeks
  • Mushrooms
  • Olives
  • Onions
  • Peppers
  • Pumpkin
  • Radishes
  • Sauerkraut
  • Spring onions
  • Tomatoes

The Benefits of the LCHF diet

If you are heavy overweight you will most undoubtedly lose a lot of weight if you are on the Low Carb High Fat Diet. Apart from losing weight many people reap the benefits of an overall improved health.

  • Helps people who are diabetic
  • Overall improve digestive system
  • An improved digestive system
  • Improved moods
  • No blood sugar issues
  • Overall good health

Side effects of the LCHF diet

Many people experience certain common side effects when following low carbohydrate high fat (LCHF) such as:

  • Constipation
  • Fatigue
  • lethargy
  • Muscle aches
  • Muscle cramps
  • Headaches
  • Low blood pressure
  • Heart palpitations
  • Dizziness
  • Nausea

The good news is that these issues can be resolved if you:

  1. Drink plenty of fluids
  2. Add salt to your food
  3. Take a magnesium supplement

Take note:

To make a diet maintainable you must select one that generates a healthy relationship between you and the food, a diet that makes you feel good. Consume acceptable protein and fats and regulate your carbohydrate intake in association to your activity level, body size and goal as a means of operating a complete balance of energy. And most significant of all make sure to seek professional advice before you dramatically change your diet.

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