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Diet LCHF: menu, food system and products;how to lose weight on it

  • Diet LCHF: menu, food system and products;how to lose weight on it

    Diet lchf: the essence of the diet, its usefulness and differences from other protein food systems

    The lchf diet or, as it can still be called - keto diet, implies a reduction in carbohydrate intake, as in many other diets, but increased consumption of protein, that isfood containing it( meat, fish, beans, cottage cheese).And what does this lead to, and why is this option often the most beneficial for many people who simply do not know how to "eat the air," roughly speaking, as other diets imply.

    What is the essence of the diet?

    It has been scientifically proven more than once that reducing calories and starving to lose weight does not help in any way, the body is simply depleted, immunity weakens, and various sores appear. With any diet, a person should receive the necessary amount of vitamins and trace elements. The lchf food system implies the replacement of carbohydrate and fatty foods with protein, that is, it is necessary to completely exclude from the diet many fruits, sugar, lemon juice, cakes and cakes and much, much more.

    As soon as the body begins to consume protein alone, the tissues will begin to produce energy from it, since there is no more of it. However, not all of them are able to do so, and therefore the lchf menu is often refuted and called too dangerous a diet. Generate energy from protein can the liver, kidneys and possibly the intestines. This process is called gluconeogenesis.

    It is not necessary to "sit" too often on such a diet, since protein is not the most successful "fuel", it has too many byproducts of decomposition. Protein can not be for you a constant product of existence, sooner or later - and it's better early - you have to dilute your diet a little.

    The diet menu

    In your hands now there is a significant advantage, you can make yourself a menu of the lchf diet and not limit yourself to nutrition. However, in order to properly distribute the power, consider the following list, these lchf products you can use in your menu.

    1. Meat products: beef, lamb, pork liver, beef, heart, turkey, chicken and chicken, veal, rabbit, doctor sausage, boiled-smoked sausage, diet cooked sausage, soy meat;
    2. Seafood: chum, tuna, pink salmon, Far Eastern shrimps, salmon, halibut, small saury, squid, pollock, herring, mackerel. Sturgeon caviar;
    3. Cereal products: peas, beans, baked pastries, buckwheat, cereals, rice and oatmeal, rye and wheat bread;
    4. Nuts: almonds, walnuts, hazelnuts, peanuts, sunflower seeds;
    5. Dairy products: milk, low-fat curd, brynza, Dutch and Poshekhonsk cheese, yoghurt 1.5% fat, dry whole milk, kefir low-fat. Of course, it is worth noting that even these products do not eat too much, in addition to protein, they contain fat, which will adversely affect your beginnings in losing weight.

      And now you should be warned about the products that are on the diet lchf can not in any case - it's potatoes, lemon, sugar, cola, melon, apple and pear, grapes, cherries, raspberries, kiwi, gooseberries, bananas, dried apricots, datesand prunes. It can be safely noted that it is best not to eat berries and fruits in the diet, they always contain more carbohydrates than the proteins you need.

      At first, any person who has sat down on such a diet will feel the strongest craving for fried potatoes, for sweets and berries, however, if a person can overcome himself, then in a few days the diet will yield fruitful results. You no longer want to eat sweet or fried potatoes, as your body has learned to replace them with other foods.

    video gallery The lchf diet, or, as it can be called, keto diet, means a reduction in carbohydrate intake, as in many other diets, but an increase in the intake of protein, that is, the food containing it( meat, fish, legumes, cottage cheese).And what does this lead to, and why is this option often the most beneficial for many people who simply do not know how to "eat the air," roughly speaking, as other diets imply.

    What is the essence of the diet?

    It has already been scientifically proven that reducing calories and fasting to lose weight does not help in any way, the body is simply depleted, immunity weakens, and various sores appear. With any diet, a person should receive the necessary amount of vitamins and trace elements. The lchf food system implies the replacement of carbohydrate and fatty foods with protein, that is, it is necessary to completely exclude from the diet many fruits, sugar, lemon juice, cakes and cakes and much, much more.

    As soon as the body starts eating only protein, the tissues will start to produce energy from it, since there is no more of it. However, not all of them are able to do so, and therefore the lchf menu is often refuted and called too dangerous a diet. Generate energy from protein can the liver, kidneys and possibly the intestines. This process is called gluconeogenesis.

    It is not necessary to "sit" too often on such a diet, since protein is not the most successful "fuel", it has too many byproducts of decay. Protein can not be for you a constant product of existence, sooner or later - and it's better early - you have to dilute your diet a little.

    The diet menu

    In your hands now there is a significant advantage, you can make yourself a menu of the lchf diet and not limit yourself to nutrition. However, in order to properly distribute the power, consider the following list, these lchf products you can use in your menu.

    1. Meat products: beef, lamb, pork liver, beef, heart, turkey, chicken and chicken, veal, rabbit, doctor sausage, boiled-smoked sausage, diet cooked sausage, soy meat;
    2. Seafood: chum, tuna, pink salmon, Far Eastern shrimps, salmon, halibut, small saury, squid, pollock, herring, mackerel. Sturgeon caviar;
    3. Cereal products: peas, beans, baked pastry, buckwheat, corn, rice and oatmeal, rye and wheat bread;
    4. Nuts: almonds, walnuts, hazelnuts, peanuts, sunflower seeds;
    5. Dairy products: milk, low-fat cottage cheese, brynza, Dutch and Poshekhonsk cheese, yoghurt 1.5% fat, dry whole milk, kefir low-fat. Of course, it is worth noting that even these products do not eat up, in addition to protein, they contain fat, which will adversely affect your beginnings in losing weight.

      And now you should be warned about the products that are on the diet lchf can not in any case - it's potatoes, lemon, sugar, cola, melon, apple and pear, grapes, cherries, raspberries, kiwi, gooseberries, bananas, dried apricots, datesand prunes. It can be safely noted that it is best not to eat berries and fruits in the diet, they always contain more carbohydrates than the proteins you need.

      The first time any person who has sat down on such a diet will feel the strongest craving for chips, sweets and berries, but if a person can overcome himself, then in a few days the diet will yield fruitful results. You no longer want to eat sweet or fried potatoes, as your body has learned to replace them with other foods.

      Video Gallery