Natural Foods – Back to basics!
The key is not being afraid to eat natural fats. The result of eating natural foods/LCHF is that you need a lesser amount of food to feel full because of the natural fats. Forget the old wisdom about eating low fat products stuffed with sugar and chemicals.
Just walk the outside aisles in your grocery store and you will find most of what you need; vegetables, fish, shellfish, meat, poultry, eggs, natural fat, cheese…
Sources of natural fat:
- Fatty fish like salmon, mackerel, tuna, and herring
- Natural fat on good quality meat
- Nuts from list
- Seeds from list
- Butter or coconut oil for cooking
- High quality first pressed olive oil
- Other oils from list
- Heavy Cream, full fat
- Natural (Greek) Yoghurt, full fat
- Sour Cream, full fat
- Crème Fraiche, full fat
- Aged cheese, full fat
- Coconut milk and other coconut products
- And more on the shopping list
Cream, yogurt, sour cream, creme fraiche and cheese can be a problem for many people because of allergies and inflammation. Test yourself!
I will leave it up to you to decide how much natural fats you have in every meal but the key is not being afraid to eat natural fats. It makes you feel full and it does not increase your blood sugar or your insulin levels. Try to eat as much natural fat in every meal so that you can have about 5 hours between meals while not feeling hunger/cravings in between. A few LCHF meal suggestions:
- One hand (palm + fingers) serving of protein (egg, meat, poultry, fish, shellfish) + 1-3 tbsp. of fat like butter, coconut oil etc. or just under 1/2 cup of natural fat i.e. cheese and some vegetables.
- Leftovers from the dinner before.
- Mixed platter with your favorites from the shopping list and natural fat list (sausages/ham/salmon/boiled egg/avocado/vegetables etc.).
- Omelet with ham, cheese, vegetables or favorite filling from the shopping list.
- Scrambled eggs with fried bacon (fry slowly, do not burn)/sausages/salmon etc., some vegetables.
- Some boiled eggs (5-6 minutes) mashed with butter or mayonnaise or other natural fat from the list, some vegetables.
- Natural (Greek) plain yogurt, berries, mix of raw nuts and seeds, cinnamon (can be a problem if you want to lose weight).
- Smoothie with plain (Greek) yogurt and berries (can be a problem if you want to lose weight).
Lunch or Dinner Suggestions:
- One hand (palm + fingers) serving of protein (egg, meat, poultry, fish, shellfish). One hand serving of vegetables from the list. 1-3 tbsp. of fat like butter or coconut oil or just under 1/2 cup of natural fat i.e. a sauce made with heavy cream.
- Leftovers from yesterday.
- Piece of meat/poultry/fish/shellfish with garlic/herb butter or sauce, vegetables/salad.
- Mixed platter with your favorites from the shopping list and natural fat list (meat/poultry/fish/shellfish/boiled egg/avocado/vegetables/cheese/mayonnaise/sour cream etc.).
- Salad with vegetables, meat/poultry/fish/shellfish and feta cheese/olives/avocado/egg…
- Filtered tap water, perhaps with lemon/lime/cucumber/blueberries/mint leaves/tea bag.
- See desserts as a treat once in a while, if you are healthy.
Every body is unique. Feel what is best for you. If you will feel hunger/cravings after only 1-2 hours, you are probably eating too many carbohydrates and not enough natural foods and fats. If you need something between meals in the early days of your diet change, then good choices are: a boiled egg, cold chicken, about ½ cup/day of mixed raw nuts from the shopping list.
- Plan the meals and the shopping.
- Write a food-diary.
- Read the labels! Avoid products with long ingredient list with sugar, wheat, chemicals etc. Do not believe the commercials!
- Vary the meals, even breakfast, and use different kinds of natural fat.
- Try to eat breakfast every day if you have a problem with your health or the weight.
- Warm food reduces appetite (try warm food for breakfast).
- Eat at the dinner table with the rest of the family whenever possible.
- Eat without stress until you feel full, not stuffed. Chew it well.
- Eat when you start to get hungry, not by the clock. Three meals a day are often enough, without much in-between.
Meat, poultry, fish and shellfish, but not breaded, with a lot of vegetables and some extra butter. Have a salad but add meat, poultry, fish or shellfish, and avocado, olives, or cheese from the list. Make sure there is no sugar in the dressing. No bun on the hamburger. Soda water with lime.
All carbohydrates become glucose and glucose in the blood is the same as blood sugar. The worst combination is if you eat a lot of both fat and refined carbohydrates (sugar, wheat etc.). This is a very bad combination!
Soda, diet soda, energy/sport/vitamin drinks, fruit juice, lemonade, flavored milk, flavored sweet coffee, sweetened teas, candy, chocolate under 70% cocoa, cakes, buns, doughnuts, pastries, cookies, ice cream, frozen yoghurt, sorbet, milkshakes, smoothies, desserts, most of the yoghurts, soymilk, breakfast cereals, pop tarts, jam, jelly, honey, agave, syrups, bars, canned fruit, honey roasted products, dried fruits, ketchup, dressings, BBQ sauces…
Aspartame and sucralose etc. confuse the brain´s appetite center, trigger cravings. Not at all good for you because they are toxic!
Read more under “Sugar”.
Pasta, rice, bread, pizza, hamburger, toast, sandwiches, bagels, burritos, tacos, muesli, biscuits, waffles, pancakes, rice cakes, pretzels, crackers, muffins, scones, croissants, croutons, pita bread, breaded foods, beer. Whole meal products/grains and gluten-free products are not good for us either. White or dark bread does not matter, the body is colorblind. Gluten-free products trigger the glucose-insulin response even more, which causes you to gain weight. Read more about it under Wheat.
Starchy root vegetables like potatoes, sweet potatoes, cassava, parsnips etc. Avoid if you are not healthy or want to lose weight. Starchy food can trigger your cravings. See the shopping list.
A butter imitation with chemicals, bad oils and high content of omega 6. Omega 6 is linked to asthma, allergies and other inflammatory diseases.
Corn oils, sunflower seed oil, safflower oils, soy oil, peanut oil, cottonseed oil, canola oil, potato chips, French fries, popcorn, deep-fried foods, fast food, ready-made food.
Chemically modified fats that are very bad for health. Found in processed foods, chips etc.
Milk is not in the LCHF food plan because of too much milk sugar. When eating full fat dairy products try to find foods without artificial hormones and flavors. Avoid condensed and powdered milk.
Fruits are not included in the LCHF food plan because fruit contains plenty of sugar. Avoid altogether if you are not healthy or want to lose weight. If healthy, eat in moderation. Better eaten directly after a meal than as a snack. See it as dessert and buy organic, locally grown, in-season. Better to eat berries like raspberries, strawberries, blackberries and blueberries, in moderation. Lemons and limes are okay to eat. Avoid dry and canned fruits because of too much sugar.
Too much omega 6. Important to have an even level of omega 3 and omega 6.
Genetically modified GMO and a lot of pesticides.
Genetically modified GMO, a lot of pesticides and carbohydrates. Avoid eating meat etc. from corn and soy fed animals. Look at the GMO video, even if it is scary!
EWG calculated that the average American annually consumes genetically engineered foods in these quantities: 68 pounds of beet sugar, 58 pounds of corn syrup, 38 pounds of soybean oil and 29 pounds of corn-based products, a total of 193 pounds (87kg).
Beans, lentils and other legumes are not in the LCHF food plan because of high levels of carbohydrates and natural plant toxin, lectins.
If you are an autoimmune patient (celiac disease, MS, diabetes type 1 etc.) or an allergy patient, be cautious with your consumption of tomatoes and tomato food products, bell peppers, chili peppers, eggplants and potatoes. Read more about nightshades on the Internet.
Pure and simple these are chemicals.
Stimulates your brain so you want to eat more. Can cause neurological problems, from headaches to seizures. Also called monosodium glutamate, natural flavoring, spices, citric acid, E621, yeast extract etc.
In most of the canned food, and in plastic containers and plastic bottles.
In sodas i.e. Mountain Dew and Gatorade. A synthetic chemical (flame retardant) that is banned in Europe and Japan.
A lot of chemicals and sugar.
Clean out the pantry!
Avoid cooking meat and seafood on high heat: searing, broiling, deep-frying, and high temperature roasting. Slice off burned surfaces on food. Use the microwave less often.
When it comes to eating right and exercising, there is no “I´ll start tomorrow.” Tomorrow is disease. – V. L. Allineare