My Low Carb, High Fat Diet Journey
The realization started when I need to change wardrobe because I cannot wear my clothes anymore. It was so frustrating! Admit it momma, two or more kids later, you cannot handle the unwanted fats. Not only that, you have difficulty keeping up with your 5-year old running inside your home. Or you’re finding yourself feeling short of breath after climbing the flight of stairs from lobby to your desk. That’s when it hit me, I need to start a diet! And I want to share my low carb, high fat diet journey for you to know that you can really achieve your ideal weight and dream waistline.
Well, to be honest, I did a lot of experiments before I started this diet. I went to the gym but cannot find the discipline to do it regularly. Take note that we have free access and I don’t spend a dime. Yes, I will eventually shed fat then will stop running the treadmill and here we go again, hello unwanted fats.
I was introduced to keto diet by a colleague and seeing her transformation somehow piqued my interest. But a typical Asian woman like me loves rice and carbs! How can I do it? Then I found this low carb, high fat diet. According to medical news today, a low-carb, high-fat diet (LCHF) involves using ketones from fat for energy instead of glucose, which comes directly from carbohydrates. When a person significantly reduces or limits the number of carbs they consume in a day, it forces the body to use fat stores as fuel, which may lead to weight loss.
The ketogenic however, or keto, diet also encourages a low-carbohydrate and high-fat intake. Though there are a few variations, a ketogenic diet typically involves a person consuming no more than 5–10 percent of carbohydrates in their daily diet — this equates to about 20–50 g of carbs per day. The ketogenic diet aims to help the body achieve a state of ketosis. Ketosis occurs when there are not enough carbohydrates available for the body to use for energy, so it starts to break down fat stores to use instead.
Preparations I Did And What You Need to Know Before You Start Your Low Carb, High Fat Diet
I didn’t start this diet the next day I found out about it. A gradual reduction of carbs and sugar intake was necessary for me. For two or three days, I didn’t eat rice for dinner, then I observed my body if I can do it also for lunch then breakfast. Since sugar is also not allowed, being a heavy coffee drinker, I was worried. So I looked for alternative and bought tea, unsweetened cocoa or drink coffee with milk only. The most difficult part for me was and still is, planning my meals. I cannot trust canteen food because they might not serve veggies or seafood. So I need to bring food for lunch, special thanks to my loving father for the meal prep and my loving husband for doing the groceries. I am so blessed! Ha ha!
I have to tell you, this is not easy! I suffered from headaches every now and then during my first week. Probably because of the absence of sugar, or maybe I missed the rice, pansit and bread. The unsweetened cocoa, tea, my coffees, they tasted bitter at first! And I had fever, difficulty peeing and was constipated most of the time. I thought I knew enough but no! So for your own good, if you would like to start this low carb, high fat diet journey, please follow my advice.
- Stay hydrated. During my first week, I had to drink a glass of warm water with a pinch of salt every morning. According to paleoleap, on keto, well mine is almost the same, low carb high fat diet, you excrete more salt. The more salt you lose, the less water you retain. On the other hand, slavishly following specific numbers of ounces or liters can also cause over-hydration and electrolyte imbalances. So observe your own body’s need. If you’re thirsty, drink. If you feel you’ve had enough, then stop.
- Always eat with vegetable broth. Do not opt for salad at first, love your tatay’s or nanay’s bulanglang or tinola with dahon ng sili or malunggay leaves. Following the low carb, high fat diet, still according to paleoleap, you need to be aware of the electrolyte levels, particularly salt, and many people benefit from deliberately trying to get more electrolytes.
- Vegetables with every meal is a must. If you’re only eating meat and less broth or vegetable then you’ll feel constipated most of the time. I eat meat once or twice per week only, alternating chicken, pork and beef. I prefer fish, shrimp, squid, tofu, eggs and a lot of vegetables.
- Observe your body. When feeling weak or craving for rice, eat some sweet potatoes or bread instead. Try the lumpiang gulay loaded with carbohydrates because of the wrapper, potatoes and carrots but indulge anyway. If you feel a need for sweets, eat half an apple, high-fat yogurt or avocado with powdered milk. Honestly, I only did cheat after a month because of my determination to use half of my wardrobe. Ha! Ha!
- Plan ahead. If you do not follow a meal plan, then you’ll end up eating what’s available in your kitchen which is sometimes not allowed in a low carb, high fat diet.
Foods To Eat And Avoid from The LCHF Diet Plan: A Detailed Beginner’s Guide are:
Foods to eat:
Eggs: Eggs are high in healthy fats and essentially a carb-free food.
Oils: Olive oil, coconut oil and avocado oil are healthy choices.
Fish: All fish, but especially those high in fats like salmon, sardines and trout.
Meats and poultry: Red meat, chicken, venison, turkey, etc.
Full-fat dairy: Cream, full-fat plain yogurt, butter, cheeses, etc.
Non-starchy vegetables: Greens, broccoli, cauliflower, peppers, mushrooms, etc.
Avocados: These high-fat fruits are versatile and delicious.
Berries: Berries such as blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation.
Nuts and seeds: Almonds, walnuts, macadamia nuts, pumpkin seeds, etc.
Condiments: Fresh herbs, pepper, spices, etc.
Foods to avoid:
Grains and starches: Breads, baked goods, rice, pasta, cereals, etc.
Sugary drinks: Soda, juice, sweet tea, smoothies, sports drinks, chocolate milk, etc.
Sweeteners: Sugar, honey, agave, maple syrup, etc.
Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas, etc.
Fruits: Fruits should be limited, but consuming small portions of berries is encouraged.
Alcoholic beverages: Beer, sugary mixed cocktails and wine are high in carbohydrates.
Low-fat and diet items: Items labeled “diet,” “low-fat” or “light” are often high in sugar.
Highly processed foods: Limiting packaged foods and increasing whole, unprocessed foods is encouraged.
You might as well try the Heaven’s Heart Magnetic Acupuncture Massaging Insole as it also helps my slow metabolism problem. Hello, signs of aging! This is a lot to take in, believe me, I know! But find your motivation to start, maybe you want to enjoy outdoor games with your kids. Or you simply want a healthy lifestyle. Whatever it is, try! And there are lots of misconceptions of the word diet, like not eating and starving yourself to death. That is not correct! I never ate so much food in my entire life before this diet! But I am eating right, eating healthy now. And of course, I do dress better, I feel happy and confident!