LCHF ruokavaliolle ei ole omaa osiota, lähinnä Annikan tyyli sopii tänne ketokarppauksen puolelle. Tuli keskustelua LCHFstä tuolla Pellinki osiossa ja siellähän se vain sotkee, vaikka itse koenkin Antin ja Annikan ohjeiden perustuvan samaan ruokafilosofiaan niin parempi käydä läpi omassa ketjussa.
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Lainaa:
Lowcarbohydrate Diet. For Weight Loss and Good Health.
Carbohydrates =sugar and starch
You may eat:
Dairy products. Milk, yoghurt, cheese, Feta cheese, cottage cheese, Creme Fraiche, cream cheese, butter, mayonnaise etc.
Do not choose low fat products or sugar-added products.
Beef, pork, lamb, chicken fish, shellfish. Don't remove the fat.
Ham, sausage and other processed meats (make sure the carbohydrate content doesen't exceed 5g per 100g)
Eggs (choose organic - ordinary eggs have too much omega-6)
Herbs, spices, stock, salt and peppar according to taste.
Sauces with low carbohydrate content.
Vegetables. Olives. Linseed
Dressings with oil and vinager or mayonnaise.
Cold pressed oils. Olive-, rapeseed-, linseed-, coconut- and palmoil (just remember the body cannot use the omega-3 from vegetable oils)
Unless your diet contains a good supply of fish with a high fat content you may need a supplement of the essential polyunsaturated fatty acid omega-3, eg in fish oil.
Foods to limit or avoid:
Potato and potato based products.eg.chips and crisps.
Rice and rice products.
Corn and corn products. eg. Cornflakes.
Grain based products. Eg.pasta, bread, biscuits, breakfast cereals, porridge.
Sweets, cakes, Danish pastries, fizzy drinks, juice .
All sugar and sugary products.
Margarine (chemically processed vegetable oils) and omega-6 rich oils are not suited for our bodies. They contribute to an increased risk for heart and artery problems, diabetes, overweight, cancer, allergies etc.
Oils with a high omega-6 content. Eg. corn oil, sunflower oil, soya oil, peanut oil.
If you feel that you cannot give up bread and potatoes then try to reduce them gradually.
You may eat a little of these foods:
Beans, lentils, nuts, sunflower seeds.
Fresh fruit (dried fruit has a too high sugar content)
Small amounts of chocolate with high cacao content, 65-70%.
These foods contain a small amount of slowburning carbohydrates.
Leave them out while reducing your weight. Try to include them again when you have reached your goal.
Drink only small amounts of alcohol, it increases overweight and disturbs the sugar balance.
(Beer contains maltose which is a very fast carbohydrate.)
Suggested menu:
Breakfast: Yoghurt with 1-2 tablespoons of flaxseed or sunflower seed and wheat bran if you have a problem with digestion.
Egg, sausage, bacon, ham.
Or a small real lowcarb meal.
Coffee or tea with or without cream or milk.
Lunch and supper: meat, fish or chicken with vegetables. Stews, soups or gratins with the same ingredients.
You can follow most recipes, just avoid carbohydrates.
Drink water with the meal.
More suggestions:
Lightly cooked cauliflower or broccoli is an excellent replacement for potatoes.
With some cheese on top they taste even better.
Cauliflower cooked in cream, then mixed with some salt and pepper, is better tasting than mashed potatoes!
A good inexpensive sallad: ½kg each of roughly grated carrot and cabbage with oil and vinager dressing alternatively a mayonnaise and yoghurt dressing (use the 10% fat yoghurt)
It will keep in the fridge for several days.
Sallads are a good way to compensate for the starchy foods.
If you get hungry or have "cravings" take 1-2 slices of cheese, a slice of sausage or ham, a glass of milk or yoghurt, a few nuts, some olives, or something else lowcarb.
A roll of ham and cheese, perhaps with a little butter on, to a cup of coffee or tea.
If you really want a sandwich take a thin crisp bread with plenty of butter and cheese or ham.
Eating out or going to a party should not be a problem. Just avoid the part of the meal heavy in carbohydrate and do not overeat. Forget the old adage "eat what you take"
You can't get bloated on a lowcarb meal.
Fruit is certainly nutritious, but due to its high carbohydrate content it raises bloodsugar levels. (Especially bananas and grapes)
The risk is that the fructose will be converted to fat, and stored up in the fat issue.
If weight loss is slow you should remove fruits, bread and nuts completely from your diet.
Physical training:
It is good for health, strength and loss of weight. The body gets a signal it must not break down muscle, but only take energi from fat deposits.
An overweight person will have difficulty losing weight by training, while continuing to eat food with high content of carbohydrates.
It is a lot easier to train when you get less overweight.
Carbohydrates:
They are perhaps needed for heavy physical work and hard training, so you have to test what your needs are (But I have heard of elite sportsmen who have competed on a fat based diet)
With low energy activity like walking you do not need carbohydrates, it is sufficient with energy from fat.
There are many programs on internet where you can check the nutritional content of our most common foods. It is good to have this information when choosing the food for your diet.
If your goal is to lose weight, then 5g carbohydrate per 100g food intake is suggested. When you have reached your goal you can reintroduce carbohydrates gradually and see which level is comfortable for maintaining chosen weight.
G.I. Glycemic index gives an idea of how quickly the starch in food converts to blood sugar. The slow carbohydrates are to be preferred and the fast ones avoided. This will reduce the need for insulin production. If you eat a diet low in carbohydrates you will reduce your weight because you avoid the cravings caused by low blood sugar. A meal high in carbohydrates forces the release of insulin to regulate the high levels of blood sugar. The result is the opposite - low blood sugar. This is the "catch 22" you have to avoid. The answer is to eat food that does not make you hungry.
Weight reduction will depend on how much you eat, and above all how low you can reduce your carbohydrate intake. You have to test how much and how often you need to eat without becoming hungry. You do not need to increase your intake of protein(eg.meat), but you will probably need to increase your intake of fat, as you have most likely been eating an intensely low fat diet.
If you follow this program strictly you can reduce your weight with ½-2kg per week.
If you fall for the temptation to eat something high in carbohydrate, you will automatically get a feeling of hunger, craving, after about an hour when the high blood sugar level begins to sink.
Just take a lowcarbohydrate snack until blood sugar and insulin levels have returned to normal. Then you can continue as before. Nothing worse has happened than a slight slowing down of the weight loss process.
Why does it work?
Because a low carbohydrate diet does not increase blood sugar levels, you avoid the release of excess insulin. Insulin lowers the blood sugar level quickly causing you to soon feel hungry again. Insulin is responsible for storing fat and blocking its use as an energy source.
It also converts excess carbohydrates to fat.
The body can convert the blood sugar it needs from the protein and fat in food. This releases a steady level of blood sugar instead of the highs and lows caused by carbohydrates.
Muscular activity and the brain can also get their energy needs from fat. (Ketones)
Research shows that it is not dangerous to increase the amount of fat and protein in the diet.
A low carbohydrate diet is perfect for people with type 2 diabetes, because blood sugar is stabilised and variations limited.
Please note that if you are on medication for your diabetes the change should be made gradually, in order to avoid low blood sugar, checking blood sugar levels and reducing medication accordingly. It is recommended that you do this in consultation with your doctor or nurse.
Most overweight people today have tried to diet by lowering the fat content in their foods without succeeding.
These people could try the low carbohydrate diet.
Spread this information to all who might be interested.
Annika Dahlqvist
General Practitioner
Njurunda, Sweden
Annika on tehnyt VHH ruokavalion tunnetuksi Ruotsissa, häntä on riepoteltu iltalehdissä ja arvosteltu VHHlaistenkin toimesta (välillä syystäkin) mutta muistaa täytyy että hänellä ei ole ollut mitään taloudellista tukea aloittaessaan vaan menetti jopa työnsä ja mahdollisuuden viransijaisuuksiinkin kun ei mm suostunut suosittelemaan sikainfluensarokotuksia.
LCHF kehittyy ja uusia kirjoja imestyy, Ruotsin elintarvikevirasto alkaa olla tiukilla vähärasvaissuosituksillaan.
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