Basic LCHF ref Dr Annika Dahlqvist MD General Practioner
Thursday, September 17th, 2009You should eat:
Dairy products. Milk, yoghurt, cheese, Feta cheese, cottage cheese, Creme Fraiche, cream cheese, butter, mayonnaise etc.
Do never choose low fat products or sugar-added products.
Beef, pork, lamb, chicken fish, shellfish. Eat preferably the fat.
Ham, sausage and other processed meats ( prefered carbohydrate content less than 5 weight%)
Eggs (choose if possible eggs with low Omega 6 content)
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, as in fish oil.
Foods to limit or avoid:
Potato and potato based products as chips and crisps.
Rice and rice products.
Corn and corn products, for example Cornflakes.
Grain based products such as pasta, bread, biscuits, breakfast cereals, porridge.
Sweets, cakes, Danish pastries, fizzy drinks, juice .
All sugar and sugary products.
Margarine (chemically processed vegetable oils) and oils rich in Omega 6 are not suited for our bodies. They contribute to an increased risk for heart and artery problems, diabetes, overweight, cancer, allergies etc.
Examples of oils with a high Omega 6 content are 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.)
From the Desk of
Kurt EJ Mattsson
