{"id":4358,"date":"2016-04-04T14:01:49","date_gmt":"2016-04-04T17:01:49","guid":{"rendered":"http:\/\/icaro.med.br\/?p=4358"},"modified":"2025-06-27T19:34:02","modified_gmt":"2025-06-27T22:34:02","slug":"lchf","status":"publish","type":"post","link":"https:\/\/icaro.med.br\/en\/lchf\/","title":{"rendered":"LCHF for beginners"},"content":{"rendered":"

Reducing carbohydrates in the diet is good for most people, according to what I've seen in my practice in almost 20 years of medicine. To that end, the link below provides some interesting information, but with the following caveats mine<\/strong> The following caveats apply if you decide to adopt the LCHF diet (low carbohydrate, high fat):<\/p>\n\n\n\n

1\ufe0f\u20e3 Have competent nutritional and medical supervision, both when you are in the transition phase from your current diet to LCHF (as I suggest here, taking into account the caveats below) and regularly afterwards, to monitor and modulate what is necessary.<\/p>\n\n\n\n

2\ufe0f\u20e3 Only adopt LCHF if it is associated with good lifestyle habits (these: https:\/\/icaro.med.br\/15habitos\/<\/a>) - after all, they optimize fat metabolism.<\/p>\n\n\n\n

3\ufe0f\u20e3 NO<\/strong> eat \u201conly when you're hungry\u201d - have meals every 3 to 4 hours (and understand that periods of time longer than 3 hours are only valid for those who have adapted well to LCHF).<\/p>\n\n\n\n

4\ufe0f\u20e3 Remove milk (and dairy products) and gluten from your diet: they are highly inflammatory (read about it on my website and understand) and fat itself is only harmful in excess or if subjected to inflammatory changes.<\/p>\n\n\n\n

5\ufe0f\u20e3 Low glycemic index carbohydrates are welcome (and even those with a high glycemic load, but for these, in low quantities at a time), such as sweet potatoes and yams.<\/p>\n\n\n\n

6\ufe0f\u20e3 If something isn't right, check for food intolerances (foods that aren't good for you, but are being eaten, even among those \u201callowed\u201d in the diet - read about intolerances here: https:\/\/icaro.med.br\/alimento-veneno-tratamento\/<\/a>). And remember: foods that are repeated too often can lead to food intolerances or sensitivities.<\/p>\n\n\n\n

7\ufe0f\u20e3 Make sure you keep a good amount of fiber in your diet on a regular basis, otherwise an excess of fats and proteins will impair the balance of intestinal function and lead to digestive symptoms.<\/p>\n\n\n\n

8\ufe0f\u20e3 \u201cPaleo\u201d (strict, in the sense that the term is most commonly used) is a type of \u201cLow Carb\u201d, but with an even greater and more expressive reduction in carbohydrates. I don't recommend it for those who are just starting to remove excess carbohydrates from their diet, because many people \u201ccan't handle\u201d the change of going radically low-carb in their daily diet in such a short space of time (yes, carbohydrates are addictive to the body and mind...).<\/p>\n\n\n\n

Now yes: in the light of what I've said above, read and benefit from the content below, taken from the website Paleodiario.com<\/a><\/p>\n\n\n\n

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Article translated by Hilton Sousa. The original is here.<\/a><\/p>\n\n\n\n

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Do you want to eat real food (as much as you like) and improve your health and weight? It may sound \u201ctoo good to be true\u201d, but LCHF (low carb, high fat) is a method that has been used for 150 years. Now, modern science backs it up with proof that it works.<\/p>\n\n\n\n

There's no need to weigh your food, count calories or resort to bizarre \u201cmeal replacements\u201d or medicines. There's just real food and common sense. And all the information given here is 100% free.<\/p>\n\n\n\n

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Introduction<\/strong><\/h5>\n\n\n\n

An LCHF diet means that you eat fewer carbohydrates and a higher proportion of fat. Even more importantly, you minimize your intake of sugars and flours\/starches. You can eat other delicious foods until you're full - and still lose weight.<\/p>\n\n\n\n

A number of recent, high-quality studies, shows that LCHF makes it easier to lose weight<\/a> e controlling your blood sugar.<\/a> And that's just the beginning.<\/p>\n\n\n\n

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The basics<\/strong><\/h5>\n\n\n\n
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  • Eat: meat, fish, eggs, vegetables that grow above ground and natural fats (such as butter).<\/li>\n\n\n\n
  • Avoid: sugar and starchy foods (such as bread, pasta, rice and potatoes).<\/li>\n<\/ul>\n\n\n\n
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    Eat when you're hungry, until you're full. It's as simple as that. You don't need to count calories or weigh your food. And just forget about low-fat industrialized products.<\/p>\n\n\n\n

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    \"\"
    Real food. Add some good fat (like butter)<\/em><\/figcaption><\/figure>\n\n\n\n
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    There are solid scientific reasons why LCHF works. When you avoid sugar and starches, your blood sugar stabilizes and insulin levels, the hormone that stores fat, drop. This increases your fat burning and makes you feel fuller.<\/p>\n\n\n\n

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    \u26a0\ufe0f\u26a0\ufe0f Note for diabetics \u26a0\ufe0f\u26a0\ufe0f<\/strong><\/h3>\n\n\n\n

    Avoiding carbohydrates that raise your blood sugar will reduce your need for medication to control it. Taking the same dose of insulin used before low carb when you are on the diet can result in hypoglycemia (low blood sugar). You need to test your blood sugar frequently when you are starting the diet and adapt (reduce) your medication. This should ideally be done with the assistance of a doctor.<\/p>\n\n\n\n

    If you are healthy or a diabetic treated only with diet or only with metformin, there is no risk of hypoglycemia.<\/p>\n\n\n\n

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    Nutritional advice<\/strong><\/h5>\n\n\n\n

    \u2705 Eat all you want:<\/strong><\/p>\n\n\n\n

    \u2705 Meat:<\/strong> of any kind, including beef, pork, game meat, chicken etc. Feel free to eat the fat from meats as much as the skin from chicken. If possible, choose \u201corganic\u201d meat.<\/p>\n\n\n\n

    \u2705 Fish and crustaceans:<\/strong> of all kinds. Oily fish such as salmon, mackerel or herring are great. Avoid breaded fish.<\/p>\n\n\n\n

    \u2705 Eggs:<\/strong> in all forms: boiled, fried, omelettes, etc. Give preference to \u201corganic\u201d eggs.<\/p>\n\n\n\n

    \u2705 Natural sauces with a lot of fat:<\/strong> using butter and cream when cooking can make food tastier and increase satiety. Try b\u00e9arnaise or hollandaise sauce (check the ingredients or make it yourself). Coconut and olive oils are also good options.<\/p>\n\n\n\n

    \u2705 Vegetables that grow above ground:<\/strong> cauliflower, broccoli, cabbage, Brussels sprouts, asparagus, Italian zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, peppers, tomatoes, etc.<\/p>\n\n\n\n

    \u2705 Dairy products:<\/strong> always choose whole products, no skimmed ones: butter, cream (40% fat), sour cream, Greek yogurt, yellow cheeses. Be careful with milk and skimmed milk, as both contain a lot of lactose (milk sugar). Avoid flavored, sweetened and fat-free products.<\/p>\n\n\n\n

    \u2705 Oilseeds:<\/strong> macadamias, hazelnuts, walnuts, Brazil nuts, cashew nuts, etc. Good for eating in front of the TV (preferably in moderation).<\/p>\n\n\n\n

    \u2705 Fruits:<\/strong> strawberry, cherry, pitanga, acerola, blackberry, blueberry. To be eaten in moderation, unless you are on a super-restrictive diet or are allergic. They go well with whipped cream.<\/p>\n\n\n\n

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    Basic tip for beginners: maximum 5 grams of carbohydrates (excluding fiber) per 100g of food<\/em><\/figcaption><\/figure>\n\n\n\n
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    Avoid it if you can:<\/strong><\/h5>\n\n\n\n

    \u2705 Sugar:<\/strong> the worst of all. Soft drinks, candies, juices, isotonic drinks, chocolates, cakes, breads, confectionery, snacks, ice cream, breakfast cereals. Preferably avoid sweeteners too.<\/p>\n\n\n\n

    \u2705 Starch:<\/strong> bread, pasta, rice, potatoes, porridge, muesli and the like. \u201cWholegrain products\u201d are just less bad. Moderate amounts of roots and tubers may be acceptable (unless you choose to be \u201cextremely low carb\u201d).<\/p>\n\n\n\n

    \u2705 Margarine:<\/strong> an industrial imitation of butter, with an artificially high omega-6 fat content. It has no health benefits whatsoever. Statistically, it is linked to asthma, allergies and other inflammatory diseases.<\/p>\n\n\n\n

    \u2705 Beer:<\/strong> is liquid bread. Full of quickly absorbed carbohydrates, unfortunately.<\/p>\n\n\n\n

    \u2705 Fruits:<\/strong> too sweet, which means too much sugar. Eat them once in a while. Treat fruit as a form of \u201cnatural candy\u201d.<\/p>\n\n\n\n

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    From time to time:<\/strong><\/h5>\n\n\n\n

    You decide when the time is right. Your weight loss may be slowed down a little.<\/p>\n\n\n\n

    \u2705 Alcohol:<\/strong> dry wine (white or red), whisky, cognac, vodka and sugar-free cocktails.<\/p>\n\n\n\n

    \u2705 Dark chocolate:<\/strong> above 70% of cocoa, preferably in small quantities.<\/p>\n\n\n\n

    \u2705 Always drink:<\/strong> water, coffee (try with cream) and tea.<\/p>\n\n\n\n

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    The theory behind LCHF<\/strong><\/h4>\n\n\n\n
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    What were you designed to eat?<\/strong><\/h5>\n\n\n\n

    Humans evolved for millions of years as hunter-gatherers, without eating large quantities of carbohydrates. We ate the food available in nature by hunting, fishing and gathering all the edible items we could find. These foods did not include pure starch in the form of bread, pasta, rice or potatoes. We've been eating these foods for 5 or 10 thousand years, since the development of agriculture. Only a limited adaptation of our genes happens in such a relatively short time.<\/p>\n\n\n\n

    With the Industrial Revolution, 100-200 years ago, we built factories that could produce large quantities of sugar and white flour. Pure carbohydrates, quickly digested. We barely had time to genetically adapt to such processed foods.<\/p>\n\n\n\n

    In the 1980s, the fear of fat gripped the Western world. Low-fat products appeared everywhere. But if you eat less fat, you have to eat more carbohydrates to feel full. And it was at this point in history that our disastrous epidemics of obesity and diabetes began. As the country most terrified of fat in the world, the USA was hit hardest and is now the most obese country on the planet.<\/p>\n\n\n\n

    Today, it's clear that the fear of real food, with natural fat levels, was a big mistake.<\/p>\n\n\n\n

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    The problem with sugar and starch<\/strong><\/h5>\n\n\n\n

    All digestible carbohydrates are broken down into simple sugars in the intestines. The sugar is then absorbed into the blood, raising the level of glucose in the blood. This increases the production of insulin, our fat-storing hormone.<\/p>\n\n\n\n

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    Carbohydrates increase insulin release
    Lack of food (especially carbohydrates) lowers insulin<\/figcaption><\/figure>\n\n\n\n
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    Insulin is produced in the pancreas (illustrated on the right). In large quantities, insulin prevents fat burning and stores excess nutrients in fat cells. After a while (a few hours or less), this can result in a lack of nutrients in the blood, creating a feeling of hunger and an uncontrollable desire for something sweet. Usually, at this point, people eat again. This starts the process all over again: a vicious cycle that leads to weight gain.<\/p>\n\n\n\n

    On the other hand, a low carbohydrate intake provides a lower and more stable level of glucose in the blood and lower amounts of insulin. This increases the release of fat from its stores and increases its burning - generally leading to fat loss, especially in the abdominal region in obese individuals.<\/p>\n\n\n\n

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    Weight loss without hunger<\/strong><\/h5>\n\n\n\n

    An LCHF diet makes it easier for the body to use its fat reserves, as their release is no longer blocked by insulin levels. This may be one reason why eating fat gives a longer-lasting feeling of satiety than carbohydrates. This fact has already been demonstrated in some studies: when people eat everything they want on a low carb diet, the amount of calories ingested typically decreases.<\/p>\n\n\n\n

    So counting or weighing food is unnecessary. You can forget about calories and rely on your sensations of hunger and satiety. Most people don't need to count or weigh their food any more than they need to count their exhalations and inhalations. If you don't believe me, try it for a few weeks and see for yourself.<\/p>\n\n\n\n

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    Health as a bonus<\/strong><\/h5>\n\n\n\n

    No animal in the wild needs the assistance of nutrition experts or calorie charts to eat. And yet, as long as they eat the food they evolved to eat, they remain at a normal weight and avoid tooth decay, diabetes and heart disease. Why would humans be the exception? Why would you be the exception?<\/p>\n\n\n\n

    In scientific studies, not only weight improves on a low carb diet - blood pressure, blood glucose and cholesterol indicators (HDL, triglycerides) also show improvement. A calm stomach and fewer cravings for sweet foods are also common experiences.<\/p>\n\n\n\n

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    Initial side effects<\/strong><\/h5>\n\n\n\n

    If you stop eating sugar and starches abruptly (which is recommended), you may experience some side effects while your body adapts. For most people, the effects tend to be mild and only last a few days. There are also ways to minimize them.<\/p>\n\n\n\n

    Common during the first week:<\/strong><\/p>\n\n\n\n

      \n
    • Headache<\/li>\n\n\n\n
    • Fatigue<\/li>\n\n\n\n
    • Dizziness<\/li>\n\n\n\n
    • Palpitations<\/li>\n\n\n\n
    • Irritability<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      The side effects quickly disappear as your body adapts and your fat burning increases. They can be minimized by drinking more fluids and temporarily increasing your salt intake. A good option is to drink a glass of broth every few hours. Or drink a few extra glasses of water and add more salt to your food.<\/p>\n\n\n\n

      The reason for this is that carbohydrate-rich foods increase water retention in your body. When you stop eating carbohydrate-rich foods, you will lose excess water through your kidneys. This can result in dehydration and a lack of salt during the first week, before your body adapts.<\/p>\n\n\n\n

      Some people prefer to decrease their carbohydrate intake slowly, over a few weeks, to minimize the effects. But the \u201cNike way\u201d (\u201cJust do it\u201d) is probably the best choice for most people. Removing most of the sugar and starch usually results in losing a few pounds on the scale within a few days. Most of it may be liquids, but it's good for motivation.<\/p>\n\n\n\n

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      How little (carbohydrate) to eat?<\/strong><\/h5>\n\n\n\n

      The fewer carbohydrates you consume, the more pronounced the effect on your weight and blood sugar will be. I recommend following the nutritional guidelines as faithfully as you can. When you are satisfied with your weight and health, you can gradually try to eat more liberally (if you want to).<\/p>\n\n\n\n

      <\/div>\n\n\n\n
      The food revolution<\/strong><\/h5>\n\n\n\n
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      \n