Nowadays most of the people are so busy with their job, they lead a sedentary life and maintain an unhealthy lifestyle. Maintaining an unhealthy lifestyle often leads to obesity, and our body becomes the nest of various diseases. So as we can’t escape from our job, still maintaining our health, low carbohydrate – high fat (LCHF) diet, including a moderate amount of protein, is there for your rescue.
Shocked? “High-fat” leading to “weight loss,” contradicting right?
So, let us know the science behind it. We often held a misconception regarding fats. The fats that we carry occurs when our insulin levels are high. Carbohydrates are mainly responsible for increasing our insulin level. Whereas fats hardly trigger our insulin levels, reducing our appetite. Three rules you need to follow if you really go for an LCHF diet.
Make Fats your best friend
In LCHF eating plan 75% of your daily calorie intake comes from fat, which helps your body to get into ketosis, a stage where your body uses fats as the primary source of energy rather than using carbohydrates. Both saturated and unsaturated fats are LCHF friendly foods, still, unsaturated fats are preferred over saturated as they are inflammatory and heart friendly. Foods that have healthy fats in them:
source: lifestyledezine.com
- Avocados– Technically being a fruit, they contain a high amount of healthy fats and also rich in fiber – aiding your digestive health and also considered to be one of the best sources of heart-healthy monounsaturated fats.
- Olive oil – High in monounsaturated fats (MUFAs) which not only fills us for a long time but also reducing our cholesterol levels. You can often use olive oil for salad dressing or even can drizzle over your cooked meat.
- Nuts and nut butter – Nuts are not only the source of healthy fats but also a rich source of protein. They provide us with the unsaturated fats, but the downside is, it also contains carbohydrates, so look out the levels before adding it to your grocery basket.
- Chia and flax seeds – These seeds are rich in Omega 3 fatty acids and can help you to maintain a ratio of omega6 to omega3, lowering the risk of insulin resistance. Make sure to consume grounded flax seeds so as to absorb the Omega 3 properly.
- Butter – It’s a healthy option if you want to switch your fats for a few days. But best results try to avoid and go for healthier options, all of which you can easily have using Big Basket coupons.
Avoid too starchy
When we are on LCHF diet, we tend to have non-starchy greeny vegetables, restricting our carb intake to 20-30 grams per day. Non-starchy vegetables mainly include:
source: verywellfit.com
- Leafy vegetables – This includes spinach, lettuce, kale, asparagus, all of these veggies have a minimal or very less carb count and rich in fiber.
- Restrict having veggies that are slightly higher in carbohydrates like bell pepper, Bussel sprouts, beans.
- Tomatoes are again technically considered as fruit, but you can allow them in this diet as long as you are having them in moderation.
- If you are going for a moderate to low carb diet plan, include as many as ground veggies without any hesitation. Order organically grown veggies using Grofers coupon and choose to stay a healthy lifestyle.
Lets’ talk about protein
Proteins are the main building blocks helping to build up muscles in your body. People doing weight training or resistance training require more protein. Getting the right amount of protein that your body requires is not that hard and stressful. Approximately 20% of your daily calorie should include protein. So try not to overrate as proteins can also increase your glycogen levels.
source: dlife.com
The best source of protein that one can find includes:
- Eggs – These are rich in protein and healthy fats, keeping you full for a longer time and prevent unnecessary snacking.
- Lean Meat and fish – try to include lean meat (chicken), as they are not high in cholesterol as red meat or beef, and are safe to our heart. Fish oil is also a good source of omega 3 fatty acids.
- Almonds, peanuts, walnut are also a good source of protein, but try to limit their consumption.
So folks, let’s make it happen. Patience and dedication bring out the success. Whether your goal is to lose weight or to maintain a healthy lifestyle try out LCHF diet. It reduces the risk of heart disease, improves your cognitive function and serves as an excellent approach to your weight loss journey!
