What is a low carb diet?
As the name indicates, low carb diets restrict carbohydrate intake while encouraging the consumption of dietary fats and complete proteins. While this may seem counterintuitive for most, this is similar to the way of eating during our prehistoric days. Refined foods such as flours and sugars and abundances of fruits were not readily available to us back in the day. Thus, we consumed mostly meats, vegetables and some berries on occasion. This way of eating promotes the consumption of real food. How could that be bad for you?
Why follow a low carb diet?
Insulin prevents fat breakdown in the body by allowing sugar to be used for energy. Decreasing the quantities of active carbohydrates consumed (not including fibrous ones) result in more stabilized levels of insulin in the bloodstream, causing the body to convert to using fat as its energy source. The body will begin to produce ketones (substances produced when the body breaks down fat for energy) and runs on this. Hence, burning fat more efficiently while keeping you fuller for longer. The result? Satiety and weight loss at the same time (no need for those starvation diets).
Watch the video interview I did with Sam Feltham from Smash the Fat to know more about me, my story and LCHF 101.
What to eat:
- High fat cheeses (cream cheese, brie, camembert, blue cheese, etc.)
- Poultry (turkey, chicken)
- Beef
- All seafood (shrimp, crab, fish, etc.)
- Berries (blueberries, raspberries, blackberries, strawberries) ** in small quantities
- Cucumber
- Cauliflower
- Romaine lettuce
- Spinach
- Radishes
- Turnips
- Carrots
- Eggplant
- Butter
- Coconut oil
- Heavy cream
- Asparagus
- Dark chocolate (80% cocoa and higher)
What not to eat:
- Wheat
- Oats
- Rice
- Potatoes
- Apples
- Pineapples
- Mangoes
- Bananas
- Watermelon
- Low fat cheeses (due to higher lactose (sugar) concentrations)
- Sweet potatoes
**This page is still a work in progress, if you there is a food you would like to see on the list, please leave a comment below. Thank you.
Disclaimer: The opinions expressed in this blog are strictly my own and should not be construed as dietary and/or medical advice. Content on this blog is provided for general knowledge purposes only and is not advice and should not be treated as such. Therefore I ask that you do not ask me for medical and/or dietary advice either in comments or by email. I accept no responsibility to respond to unsolicited emails pertaining to this matter. Please seek medical advice from your doctor before beginning any kind of new dietary and/or physical regime. You must not rely on information given on this website as an alternative to medical advice from a medical professional. If you have any specific questions about a medical matter, you should contact your health care provider
Never disregard medical advice or delay seeking medical care because of something you have read on or accessed through this website.
I am trying to learn more about this “low carb diet”. I don’t really have and opinion since I haven’t looked into it enough! Thanks for your site so I can start learning. Are you on Facebook?
Hi Darcie, thank you for your message and your interest in a lowcarb diet. Yes I do have a Facebook page. It is http://www.facebook.com/jesspaigelchf. I would suggest reading lowcarbohydrate performance if you are interested in learning a bit more in a light and easy way to understand it. Please feel free to ask me questions whenever. I will answer to my best of abilities 🙂 xx
Muito legal seu blog, sempre gosto de ver orientações sobre dietas.
Hello Jess
I really enjoy your fitness advice and delicious recipes! Thank you for sharing 🙂
Question, why avoid watermelon and bananas?
Hi Nikki,
Thank you for the comment and the love. It is my pleasure.
The reason I suggest avoiding bananas and watermelon are because they are both relatively high in carbohydrates if you are following a ketogenic diet. Ketogenic diets are typically under 25g of net carbs (substracting fibers) per day. While bananas are a great source of potassium, 1 large banana contains 27g of net carbohydrate. Same thing goes for watermelon, definitely a very watery fruit but also relatively high in net carbs at 21g per wedge. If you are following a paleo or caveman diet or even just low carb, these are acceptable but for strict LCHF they are not. Generally speaking, most fruits are avoided except for berries. 🙂 Hope this helps!
References: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2072/2
you left cream, butter, and coconut oil off the list, is there some reason or was it just an oversight? Thanks.
Hi Lita, it is added! Thank you for your help in creating the list 🙂
Hi, I was wondering if sweet potatoes and asparagus were allowed?
Hi Sarah, thank you for your question. Asparagus is allowed on the ketogenic/lchf diet however sweet potatoes are not (not low enough in carbs and too starchy). If you are following the paleo diet, they are both allowed. Hope that helps!
Only been doin lchf a couple weeks and really looking forward to some great recipes 🙂
Thank you Holly! How have you liked it so far? I hope you enjoy my site.
My father is 87 and in dialysis 3x week. He has been on a lchf diet by his cardiologist for the past 6 months and the results have been positive.
I saw delicious looking egg dish you had made with soft boiled eggs wrapped in bacon with chives from your garden. I would love to be able to make those for my dad (I want to eat it as well). I couldn’t figure out how you could keep the eggs in that form. Could you kindly share the recipe with me?
With appreciation and kind regards,
Adam Lazar
I have been doing the lchf diet for some time and lost nothing I don’t think I’m going into ketosis please can you help
Sure Heather, could you tell me what you eat on a regular day? Do you count macros?
Your Cajun shrimp looked delicious. May I please have the recipe?
What are your thoughts on fennel and avocado? Would goat milk cheese be a good alternative for cow’s milk products as I’m highly allergic to all milk protein.
Hi Christine-Anne,
Avocado is fabulous! Loaded with tons of healthy fats and super filling. Personally, I’ve never been a fan of fennel, but in terms of nutrition, I’d say it’s perfectly fine to consume on a low carbohydrate diet. Especially if you’re following it for a longer period of time, it’s nice to have diversity and not feel too restricted.
Goat’s milk is an excellent alternative to cow’s milk if you are allergic. It’s got less natural sugars in it (win!) and it has more fat so it will keep you fuller for longer. One of my favourite cheeses is actually made of Goat and sheep’s milk, it is called Halloumi.
Hope that helps and let me know if there are any other questions I can answer for you!