Low Carb High Fat / Keto Diet

What is low carb high fat?

A low carb high fat (LCHF) diet is a dietary approach that emphasizes reducing carbohydrate intake and increasing fat intake. This dietary pattern typically involves limiting foods high in carbohydrates such as grains, fruits, and starchy vegetables, and consuming foods high in fat such as meat, eggs, nuts, seeds, and healthy oils.

A low carb diet can become a lifestyle by adopting it as a long-term approach to healthy eating rather than a short-term solution for weight loss. Instead of viewing it as a temporary diet, individuals can make a commitment to adjust their eating habits and preferences to align with the principles of a low carb diet.

To make a low carb diet a sustainable lifestyle, it is essential to prioritize nutrient-dense whole foods, including vegetables, nuts, seeds, healthy fats, and proteins, while minimizing processed and refined foods, high-sugar foods, and grains.

Adopting a low carb lifestyle can be challenging at first, but it can become easier over time with the help of certain strategies, such as:

  1. Meal planning: Plan your meals and snacks ahead of time to ensure that you have healthy, low carb options readily available.
  2. Experiment with new recipes: Explore new recipes and try out different low carb meal ideas to keep things interesting.
  3. Educate yourself: Learn about the different types of low carb foods and how they can benefit your health.
  4. Seek support: Connect with others who follow a low carb lifestyle, whether it be through online communities or in-person groups.
  5. Focus on the benefits: Keep in mind the health benefits of a low carb diet, such as weight loss, better blood sugar control, improved heart health, and increased energy.

By adopting a low carb diet as a lifestyle, individuals can not only achieve their health and wellness goals but also maintain them in the long run.

What is Ketogenic / keto diet ?

The main difference between a low carb diet and a keto (ketogenic) diet is the level of carbohydrate restriction.

A low carb diet typically involves reducing carbohydrate intake to less than 130 grams per day, which is lower than the average American diet but still allows for some carbohydrate-containing foods such as fruits and whole grains. A low carb diet typically allows for moderate protein intake and higher fat intake.

On the other hand, a keto diet is a very low carb, high fat diet that requires restricting carbohydrate intake to less than 50 grams per day and increasing fat intake to the point where the body enters a state of ketosis, where it primarily burns fat for fuel. This results in the production of ketones, which are used as an alternative energy source for the brain and other organs. The high fat intake in a keto diet also encourages the body to burn stored body fat for energy.

The primary goal of a keto diet is to achieve and maintain a state of ketosis, which is not the case for a low carb diet. While both diets can lead to weight loss, improved blood sugar control, and other health benefits, a keto diet is a more restrictive and specialized version of a low carb diet.

What is the diet for?

The benefits of a LCHF diet include:

  1. Weight loss: This diet can lead to significant weight loss, especially in the short term. By reducing carbohydrate intake and increasing fat intake, the body shifts into a state of ketosis where it burns fat for energy instead of glucose.
  2. Improved blood sugar control: By limiting carbohydrates, blood sugar levels can be better controlled, especially in people with type 2 diabetes or metabolic syndrome.
  3. Reduced inflammation: Some studies suggest that a LCHF diet can reduce inflammation in the body, which may lower the risk of chronic diseases.
  4. Increased satiety: Consuming a higher proportion of fat and protein can increase feelings of fullness and satiety, which may lead to reduced calorie intake.
  5. Improved heart health: Although the evidence is mixed, some studies suggest that a LCHF diet may improve blood lipid levels, which could lead to better heart health.

It is important to note that a LCHF diet may not be suitable for everyone, especially those with certain medical conditions. It is important to talk to a healthcare professional before starting any new diet.

Calories
Why restrict Carbohydrates?

Harm & Must know

Carnbohydrates
Digestion
Converted to glucose
Store in liver & muscle
Insulin store excess glusose into fat cells
Insulin store hormone
High glucose level cause more secretion of insulin
The more body fats stored
Processing

Food to replace carbohyrates

Danger
The dangers of carb & sugar
Danger

Insulin resistance

Insulin resistance resulting in long-term

-High blood sugar
-Kidney disease
-Gout

High/low blood sugar

High/low blood sugar

-Fatigue
-Mood swings
-Addicted to sugar
-Headache
-Inattention
-Grumpy
-Frustrated
-Stomach ache
-Palpitation & panic

Obesity

Obesity excessive of blood sugar will shaped into triglyceride & low cholesterol, triglyceride will absorbed by fat cells and turn into body fat

High Triglycerides

High Triglycerides when fat cells can not absorb triglyceride.
Triglyceride in the blood will turn thick and increase the risk of stroke & heart disease

Monitor your health regularly

Which foods can i eat on the LCHF diet?

The following foods are compliant with the diet:
source : dietdoctor.com

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Dairy

meat

Meat

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Fish

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Eggs

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Vegetables

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Good cooking oil

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Sugar free sauces

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Naturals Fats

Consume Good cooking oil to improve health 

Fast Start Guide

Low Carb High Fat Dietary

Better Health Through Better Living

Better Health Through Better Living

low carb high fat meal
  1. Avoid rise, noodles (kuey teow, meehun, vermicelli), bread, biscuit, cake, sweet stuff, grain, refined processed food, sugary, beverages & etc
  2. Eat real foods: meat, vegetables, eggs, or tofu. Each meal shall be in balance proportion (50% fat / 30% protein / 20% carb from vege)
  3. Consume min. 2000ml (2.0L) of water per day.
  4. Cheat day once a week. Any food is allowed, and remember to replenish good carbs.
  5. Use of salt water (rock salt/sea salt) if you have keto flu.
  6. Sufficient sleep.

Replace Sugar with natural sweetener that won't raise blood sugar

The following health conditions are not suitable for LCHF

Pregnancy or breastfeeding

Adolescense or kid

BMI too low

Thyroid disease ( Hypothyroidism )

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Low carb (20-30% in a meal). Reduce or avoid carb intake

Carbohydrates like:-

- Avoid Rice, bread, noodle, vermicelli, biscuit, cereal, cake, french, fries, candy, chocolate & etc.
-Starchy food, such as root veges (under the soil): sweet potato, potato, lotus root, radish, carrot, turnips& etc. (Keep for CheatDay)
-Avoid all sweet drinks: carbonated soft drink, teh tarik, kopi, fruit, juices, milo, cereal, 3in1 Milo, 3in1 coffee & all instant drinks. The best drink is water, teh o kosong, kopi o kosong, is allowed. Please drink additional 1.5 - 2 glasses of water as tea and coffee are diuretic drink.
-Beer, contains a lot of carb and diuretic drink, Please take additional 2-3 glasses of water after a glass of beer. A small glass of wine, moderation amount is allowed.
-Cooking with a little sugar as seasoning is allowed.
-Green leafy veges is very low carb, allowed in unlimited portion. Daily 20% (50g) of carb is from green leafy veges, such as sweet less fruit & veges like tomato, strawberry, kiwi. Daily fructose quota limited to 15g.

LCHF

High Fat ( 40-50% in a meal )

Food must be cook in good oil, heat resistant & stable oil cooking, good oil such as palm oil, coconut oil, butter, olive oil (recommended for dressing)etc, Meat, such as chicken skin, belly, roasted pork, knuckle & etc, cod, salmon, cheese and avocados are also source of fat. If the cooking oil is high in Omega 6, is consider unhealthy oil like: canola oil, grapeseed oil, sunflower, oil and peanut oil. As for those who short of good oil is recommended to replenish supplement Omega 3 such as fish oil or krill oil.

Keto-diet

Protein (30-40% in a meal)

LCHF is encourage to increase the protein intake, such as eggs (is nutritious), meat, etc., but not recommended low-oil high-protein, as oil is important in this diet.

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Enjoy your wonderful ‘Cheat Day’

Perform a Cheat Day once a week. You are allowed to take any kind of food which are not recommended to during the usual 6 days of LCHF. Also, please remember to replenish good carbs.

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Use of salt (sea salt/ rock salt)

- LCHF may cause of loss of sodium, it is recommended to use salt at the right time.
-If you feel unwell/ have keto flu after LCHF. and encounter symptom (symptom will persist 3 - 5 days) listed bellow, please drink a glass of salt water

  1. Fatigue.
  2. Difficulty focusing (or Brain Fod)
  3. Nausea.
  4. Sugar/ carb cravings

5. Dizziness/ headache

6.Difficulty Getting To Sleep.

7. Irritability.

8. Muscle cramps

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Good salt reduce keto flu symptom