The LCHF (low carb healthy fats) way of eating is a long-term lifestyle. It is not a conventional diet as we know diets. It is important to understand that the food you eat can make you fat and sick or it can heal you and keep you in good health. Pursuing a diet, lowing weight, and going back to old bad eating habits is pointless. This is exactly how yo-yo dieting happens. if you give up your new healthy way of eating and resume eating in your old unhealthy way, you will undo all the good work and return to being fat, lethargic and sick.
CHANGE YOUR MINDSET. instead of immediately rushing out to find substitutes for all the unhealthy foods you have been eating- like bread ( yes, bread is unhealthy) rather embrace that you are going to learn to eat differently. Delicious , wholesome foods that will nourish you. This is a lifestyle CHANGE, not an exchange.
Be aware that there is A LOT of science to support the benefits of following a low carb diet. It is not a FAD! READ MORE
Essentially following the LCHF lifestyle is about CLEAN eating. That means eating fresh whole food including meat, chicken, fish, eggs, dairy products and vegetables. You may heat people say ” JUST EAT REAL FOOD”. Real food is food that was recently alive. If it walked, swam, flew, or grew from the ground , eat it. If it was processed in a factory, leave it alone.
[font=Verdana, sans-serif]PREPARATION is important and the best way to begin is to become familiar with the food lists. We have created condensed food lists from the extensive food lists in our book, “THE BANTING POCKET GUIDE” for easy reference. I recommend you download copies of these lists available HERE & HERE[/font]
The green food list is the only list that you can eat from on a daily basis. There are the foods that are nutritious, low in carbohydrate per portion and very healthy. Practicing portion control is still important when eating from this list.
The orange list is for people who have reached their goal weight and want to include some of the vegetables and berries on this list, or for those who are more insulin sensitive and can tolerate a high carb intake.
The red food list must be avoided at all times. We don’t even recommend these foods as a once in a while treat, as they are highly processed and contain unhealthy additives and chemicals.
Start by cleaning out your home of red list items. There is no point is hanging on to these foods, they are bad for you and you will not be needing them.
Plan what you are going to eat for a week. It’s really not difficult. Look through the green list and think of tasty meals you can make with these foods.
Here is an example of one day’s meals.
LUNCH - Grilled, smoked or pan fried salmon in butter with a mixed side salad
DINNER - Piece of steak with fat on. Freshly prepared vegetables flavoured with the pan juices.
Eat when hungry and stop when full. We are often asked how much to eat but this is individual.No one person is the same and it does not make sense to prescribe across the board rules. I have written a post with some guidance on portions HERE
Let common sense prevail. Following a low carb lifestyle is supposed to be a long term sustainable way of eating. If we are weighing and measuring food we are back to the same tired old diet track that we have been on for years and. let’s face it, measuring and weighing food really takes the pleasure out of preparing and eating it. Weighing and measuring should be a last resort for those who really cannot get the eating right.
If you feel intimidated by making up a meal plan on your own, check out the meal plans in our book.
Do not eat more than 3 meals a day. Most people find that when they stop eating highly processed foods and refined carbohydrates, their appetites diminish. This is a GOOD thing and skipping meals if you are not hungry is a healthy habit. There is no rule dictating what time of day you should eat or even that you must eat all three meals.
INCLUDE protein, healthy fats and vegetables in every meal whether you are eating two or three meals per day or only one. Meals must be nutrient dense and well balances.
DO NOT SNACK. When you eat a meal be sure yo eat enough healthy protein and fat. This will keep you full for at least 5-6 hours, sometimes longer. If you feel the desire to snack, think about whether you are really hungry or just eating from habit or boredom. If you are hungry review what you ate at your last meal to see if it was enough food.
DRINK enough water throughout the day. People often mistake thirst for hunger so be sure to be adequately hydrated. You may also drink tea or coffee or water infused with lemon, cucumber or other fruit. DO NOT drink fruit juice or fizzy diet drinks.These are all on the RED list.
DO NOT use artificial sweeteners if you want to see results. Sweetened foods drive cravings and increase appetite. This is something we want to leave behind us.
Rome was not built in a day. We are all unique and you will need to experiment a bit to find what works best for you. Do not assume that what someone else did to lose weight will work for you.
Do not make weight loss you primary focus. This way of eating has many health benefits. Focus on good health first, the weight loss will happen as you adapt to the lifestyle.