KATJA’S BLOG

Is this your first encounter with the LCHF/KETO diet? Then it probably seems very complicated to you, because all of a sudden a lot of foods are eliminated. No bread, no pasta, no rice, no fruit, no ice cream, no snacks… and I bet you’re wondering, “What can I eat?”  But don’t worry, it’s not as complicated as it looks at first glance. To make it even easier to get started, I’ve prepared a detailed list of foods that are divided into allowed and forbidden. Let this list serve as a starting point to help you make decisions in the supermarket or restaurant.

First, a brief introduction or some facts about what the LCHF/KETO diet is:

• LCHF stands for LOW CARB HIGH FAT, which means low carbohydrate high fat diet or way of eating.
• The KETO diet is a stricter version of LCHF, the proportion of fat is higher and the goal is a state called nutritional ketosis.
• The LCHF/KETO diet is also called »the lifestyle diet«, because it is definitely not one of the short-term diets. It means eating real food, healthy fats, unprocessed food and of course food that is not high in sugar and carbohydrates.
• The ratio of daily intake of each macronutrient that needs to be maintained for our body to adapt successfully is around:
  • 75% fat
  • 20% protein
  • 5% carbohydrate
• When determining the suitability of foods, we give preference to unprocessed foods and foods without additives. Always read the ingredients label, as there are often additives hidden in processed foods that do not belong there.
  • It is important to read labels (ingredients and nutritional value);
  • gluten goes by different names (wheat protein, hydrolysed vegetable protein, wheat protein, etc.).
  • be careful when choosing pre-packaged foods, processed meats, most of them contain additives;
  • be careful when choosing sweet cream – make sure it is free from added carrageenan;
  • be careful when choosing bought grated cheese (parmesan, mozzarella, pizza mixes) most of them contain potato starch;
  • sugar added to foods in any form (including honey and coconut sugar) is not allowed and should be avoided from a distance. Naturally occurring sugars are found in foods (milk sugar-lactose, fruit sugar-fructose, etc.) so choose foods with a low glycaemic index and a low proportion of naturally occurring sugars;
  • water and unsweetened tea are the best choices for beverages. Avoid drinks without sugar but with added artificial sweeteners (aspartame, acesulphame, sucralose, etc.).
• The LCHF/KETO diet is NOT a high protein diet, but a HIGH FAT diet.
• Many people make the mistake of starting with too much protein (especially in the form of meat). Protein is essential for optimal functioning of the body, but care must be taken not to consume too much. The amount of protein you eat depends on your body weight and your activity level. The less active we are, the less protein we need. In principle, a general rule of thumb is: 0.8 g – 1 g of protein per kg of body weight.

Before starting the LCHF/KETO diet, it is a good idea to gather as much useful information as possible.A substantial amount of literature and research on the LCHF/KETO diet is available online.

I also recommend you to read the blog posts on the LCHF Style website.

So, the theory is taken care of. But to make the practice as easy as possible and to get you started on your LCHF journey, I have prepared a detailed list of allowed and forbidden foods.

You can find it here: LCHF/KETO diet – detailed list of allowed and forbidden foods

18.05.2022, Katja, LCHF Style