The basic LCHF food

  • Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (such as butter).
  • Avoid: Sugar and starchy foods (such as bread, pasta, rice and potatoes). I always eat real food when I’m hungry until I feel satisfied.

That’s how simple it is; no need to count calories or weigh your food. I never go for industrially produced low fat products. Always go for the full-fat products. Good to bare in mind is to keep a maximum of 5% of carbohydrate per 100 grams of food, often provided on food products’ package labels.

Eat any of this as you prefer

  • Meat: Any type of meat, including beef, pork, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic meat or meat from grass fed animals.
  • Fish and Shellfish: All you can find – fatty fish such as salmon, mackerel or herring are really good. Avoid breaded fish.
  • Eggs: Eggs in any forms – boiled, fried, omelettes, etc. Choose organic eggs if possible.
  • Natural Fat, High-Fat Sauces: Using butter and cream when you cook often make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good alternatives.
  • Vegetables which Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.
  • Dairy products: Always select full-fat options such as real butter, full fat cream, full fat sour cream, full fat crème fraîche, natural and full fat Greek/Turkish yogurts and high-fat cheeses. Be careful with regular milk and skimmed milk as they contain a lot of milk sugar. Avoid all flavoured, sugary and low-fat products.
  • Nuts: Good to eat instead of candy in front of the television – preferably in moderation. Brazil nuts and macadamia nuts are ok.
  • Berries: Just like nuts also berries are ok in moderation, if you choose not to be very strict. Good to combine berries with fullfat, whipped cream.

Avoid as much as possible

  • Sugar: The absolutely worst for you. Soft drinks, sweets, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Ideally avoid sweeteners as well.
  • Starch: Bread, pasta, rice, potatoes, French fries, chips, porridge, muesli etc. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be ok unless you prefer to eat extremely low carb.
  • Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Margarine has no health benefits at all and it tastes bad. Margarine is statistically linked to asthma, allergies and other inflammatory diseases.
  • Beer: Beer is comparable to a liquid version of bread. Full of rapidly absorbed carbs.
  • Fruit: Very sweet, lots of sugar. Eat once in a while. Consider fruit as a natural form of sweets.

Once in a while – your weight loss may slow down a bit so you decide when the time is right

  • Alcohol: Dry wine (regular red or dry white whine), whisky, brandy, vodka and cocktails without sugar.
  • Dark chocolate: Above 70 % of cocoa, preferably just in small portions.

Drink regularly

  • Water
  • Coffee: Try it with full-fat cream
  • Tea

4 comments

  1. Hi…you mention in the diet that we may eat berries…are you suggesting strawberries, rasberries, mulberries…just keen to know….ect. Thanks

    1. Hi Allison,
      Good to hear from you. Personally, I would say berries are okay in moderation – if you are not a super strict or sensitive person. Your question actually inspired me to a new blog post about berries & LCHF.

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