LCHF is a nutritional system based on the principle of significantly reducing carbohydrate intake (primarily sugars and starches) and increasing the proportion of healthy fats and proteins. The main goal is to shift the body’s metabolism from using glucose (derived from carbohydrates) as the primary energy source to using fats (both dietary and stored).
• Excluded: Simple carbohydrates (sugar, sweets), starchy foods (potatoes, rice, pasta, bread, most grains),
fruits high in sugar.
• Required: Phytonutrients and fiber from non-starchy vegetables and greens to support gut health
and aid in detoxification.
• Correction of metabolic disorders (insulin resistance, type 2 diabetes, metabolic syndrome).
• Weight reduction through hunger control and blood sugar stabilization.
• Improvement of general well-being and cognitive function.
• Migraine
• Depression
• Autism
• Polycystic ovary syndrome (PCOS)
• Acne
• Alzheimer’s disease
• Parkinson’s disease
• Ischemia
• Cancer / malignant neoplasms
• Non-alcoholic fatty liver disease
• Insomnia
• Amyotrophic lateral sclerosis (ALS)
• Gradual transition: Begin the diet gradually by reducing carbohydrates while increasing foods
high in fat. This helps minimize discomfort during adaptation.
• Duration: The plan may be recommended for 2 months or longer, depending on your goals
and individual response.
• Portion control: Do not reduce calories at the initial stage. Consume enough fats
to avoid hunger. Kitchen scales and a food diary can be useful for optimizing macronutrient
calculations and tracking intake.
• Meals: 2–3 meals per day are recommended. The main goal is to achieve long intervals
between meals (4–6 hours) without feeling hungry.
• Schedule:
o Breakfast: 30–60 minutes after waking.
o Dinner: 3–4 hours before sleep.
• Snacks: During the adaptation stage (first 1–2 weeks), one light snack is acceptable
(e.g., a handful of nuts). After blood sugar and appetite stabilize, transition to 2 or 3 main meals
without snacks.
• Drinks: Between meals, drink water or herbal teas without sugar or sweeteners.
Beverages should be non-caloric.
Adaptation is individual. During this period, well-being and mood may temporarily fluctuate.
• Signs of successful adaptation:
o Hunger becomes easy to tolerate, and there is no desire to snack frequently.
o Improved cognitive function and steady energy levels.
o Better weight control.
• Importance of water and fiber: Ensure sufficient intake of water and fiber (in the form of leafy green vegetables). This supports absorption and elimination of toxins.