One of the only types of diet with backing from the scientific community is the low carb, high fat diet. Called LCHF for short, low carb high fat diets are just what they sound like; instead of getting energy from carbohydrates, LCHF eaters get most of their energy from fats. This is a type of healthy low carb diet that lets dieters eat as much as they like, but limits the types of foods to only ones that are healthy and nutritious.
The basic outline of a low carb high fat diet is that dieters eat meat, eggs, vegetables (excluding root vegetables like potatoes), and natural fats like butter and vegetable oil. Meanwhile, diets avoid eating foods like sugar, starch, and carbohydrates like wheat, potatoes, rice, and beans.
The reason a low carb high fat diet works is simple; carbohydrates provide a burst of energy that is too much for the human body, producing elevated levels of insulin. Insulin stores fat, which means that the elevated levels of insulin found in the blood of people who eat too many carbohydrates are what cause the body to take excess energy and convert it into fat. Lower insulin levels, conversely, promote burning of fat and lower appetite.
There are many sources of carbohydrates to watch out for when on a low or NO carb diet. For drinks, try to stick to unsweetened beverages such as water, coffee, or tea. Soda, juice, and other sweet drinks will likely contain carbohydrates that will ruin the diet. For alcoholic beverages, avoid beer and whiskey. Wine and vodka are very low in carbs, so stick to those!
For food, there are a number of foods to avoid. One thing that many people new to a low carb diet slip on is fruit. While many diets treat fruit as healthy, a low carb diet means that most fruit is out of the question except in small portions. A serving of fruit can contain 7 to 20 grams of carbohydrate, and a low carb diet requires one to stay under 20 grams per day. Watch out for bananas, apples, and other fruits!
Besides fruit, there are a number of other foods to watch out for. If a food contains gluten, there is a good chance it will find itself on the wrong side of the low carb diet. This includes bread, pasta, donuts, and anything else that contains wheat. Also watch out for anything containing sugar, like candy and chocolate.
Eating a healthy low carb diet is a simple and effective way to manage blood sugar levels, lower insulin, and start burning fat instead of storing it. To start, it’s simple! Just avoid foods that have a lot of sugar or other carbohydrates, including bread, rice, pasta, soda, juice, fruit, and anything else with carbs. There are plenty of resources online listing the carbohydrate levels of various foods, and outlining safe foods for someone following a low carb diet. Start today and start losing fat!