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    LCHF Diet Plan

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    Malli Arjun staff guitar zgk
    The LCHF diet plan consists of eating high fat, low carb meals 6 times a day including eggs or almonds for breakfast, salads with cheese or meat for lunch and dinner, and snacks like tea with butter or almonds. It focuses on eating above ground vegetables cooked in butter or ghee and drinking full cream milk or curd. Calories and protein needs are calculated based on weight, height and age. Exercise includes 20 minutes of walking or 30 minutes of yoga daily. Foods to avoid are potatoes, corn, tofu and sugary items.

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    LCHF Diet Plan

    Uploaded by

    Malli Arjun staff guitar zgk
    231 views4 pages
    The LCHF diet plan consists of eating high fat, low carb meals 6 times a day including eggs or almonds for breakfast, salads with cheese or meat for lunch and dinner, and snacks like tea with butter or almonds. It focuses on eating above ground vegetables cooked in butter or ghee and drinking full cream milk or curd. Calories and protein needs are calculated based on weight, height and age. Exercise includes 20 minutes of walking or 30 minutes of yoga daily. Foods to avoid are potatoes, corn, tofu and sugary items.

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    The LCHF diet plan consists of eating high fat, low carb meals 6 times a day including eggs or almonds for breakfast, salads with cheese or meat for lunch and dinner, and snacks like tea with butter or almonds. It focuses on eating above ground vegetables cooked in butter or ghee and drinking full cream milk or curd. Calories and protein needs are calculated based on weight, height and age. Exercise includes 20 minutes of walking or 30 minutes of yoga daily. Foods to avoid are potatoes, corn, tofu and sugary items.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    231 views4 pages

    LCHF Diet Plan

    Uploaded by

    Malli Arjun staff guitar zgk
    The LCHF diet plan consists of eating high fat, low carb meals 6 times a day including eggs or almonds for breakfast, salads with cheese or meat for lunch and dinner, and snacks like tea with butter or almonds. It focuses on eating above ground vegetables cooked in butter or ghee and drinking full cream milk or curd. Calories and protein needs are calculated based on weight, height and age. Exercise includes 20 minutes of walking or 30 minutes of yoga daily. Foods to avoid are potatoes, corn, tofu and sugary items.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    LCHF Diet Plan

    1. Morning
     6 AM: Tea with 20-25 gm unsalted butter - NO Sugar
     8 AM: 75-100 Soaked Almonds (No other food 2hrs before and after)

    OR take one of the breakfast item below instead of Almonds. However Almonds are highly recommended for
    Vegetarian in case one cannot take Eggs..

    2. Breakfast
     4 Boiled eggs/ Omelet/Scrambled eggs (This gets ~ 40 gms Fat and 40 gms Protein DONOT remove yellow
    Yolk)
     Full cream Milk only if feel hungry, possibly can add little butter, NO sugar
    OR
     Sprouts Salad (Green Gram/moong daal sprouted and steamed/boiled 100gms with Cucumber, capsicum,
    Onion Cabbage, Lettuce) If needed add little(20-25 gms) Cheese scrapping and microwave for the Cheese
    to melt)
    3. Mid-morning snack
     Lassi (Not for weight loss stage) Buttermilk with more water and less curd mix can be taken..
     Cucumber or green salads can be taken. If needed add little(20-25 gms) Cheese scrapping and microwave
    for the Cheese to melt)
     Coconut few pieces (Can avoid during weight loss stage)
    4. Lunch
     Any above ground grown vegetable curry or stir fry cooked in butter or desi ghee(avoid corns, baby corn,
    potato kind of starchy items)
     ~50 gms Plain Curd made from full cream milk.

    OR
     Sprouts Salad (Green Gram/moong daal sprouted and steamed/boiled 100gms with Cucumber, capsicum,
    Onion Cabbage, Lettuce) If needed add little(20-25 gms) Cheese scrapping and microwave for the Cheese
    to melt)

    OR

     Green Veg Salad with 100-150 gms Paneer/Cottage Cheese


     Spinach/Palak(Edible Green Leaves) smoothie

    OR

     150 – 200gms Fish/Chicken with skin/Mutton with FAT


    5. Mid evening snack
     Tea with 20-25 gm butter
     Desi Ghee Roasted Soaked Almonds (25-50 pcs if not taken in morning. Note no other food ~2hrs before
    and after)
     Vegetable Soup (No corn flour, No sugar no other form of Starch)
    6. Dinner
     Any above ground grown vegetable curry or stir fry cooked in butter or desi ghee(avoid corns, baby corn,
    potato kind of starchy items)
     ~50 gms Plain Curd made from full cream milk.
     Flex seeds fried or any form that you are ok with(Optional)

    OR

     Sprouts Salad (Green Gram/moong daal sprouted and steamed/boiled 100gms with Cucumber, capsicum,
    Onion Cabbage, Lettuce) If needed add little(20-25 gms) Cheese scrapping and microwave for the Cheese
    to melt)

    OR

     Green Veg Salad with 100-150 gms Paneer/Cottage Cheese

    OR

     150 – 200gms Fish/Chicken with skin/Mutton with FAT

    GENERAL NOTE:
     Not All 5 time eating is recommended..
     That is only for guidance if one feel paranoia on not eating regular carb based foods
     EAT ONLY IF YOU FEEL Hungry
     High FAT diet does not require one to eat often
     As long as the daily required calories/protein/Fat are provided no worries about 5/3 time eating
     Initial few days one might get constipation. Including Spinach/Palak/Green Leaves will help eliminate
    this. Else take Isabgol Husks to get rid of the constipation

    Calories Required Calculation

    Men
    (10 x weightKgs)+ (6.25 x heightCms) – (5 x ageYrs) + 5
    i.e. (10 x 75) + (6.25 x 165) – (5 x 40) + 5
    750 + 1031.25 – 200 + 5 = 1586.25 Calories for a man of 75 kgs weight, 165cms height and 40 yrs age.
    Women
    10 x weightKgs)+ (6.25 x heightCms) – (5 x ageYrs) – 161
    Protein Needs:

    Multiply your weight in kilograms by 0.8 to determine how many minimum grams of protein you need per day.

    For example, if you weigh 68 kilograms, you need about 54 grams of protein per day.
    Weight lifters need up to 1.8 grams per kilogram per day, while
    endurance athletes require up to 1.4 grams of protein per kilogram of body weight.

    Above Ground Recommended Vegetables:

    Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, bok choy, spinach, asparagus, zucchini, eggplant,
    olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, Capsicum, tomatoes etc.

    Salads
     Cucumber
     Red/Orange Carrot Avoid during weight loss stage
     Tofu is BAD and Not recommended as this is from Soya bean Reasons:
     Broccoli
     Zucchini
     Radish
     Lettuce
     Cabbage
     Capsicum
     Onions
     Tomato

    Beans allowed
     Green Gram/Moong daal
     Rajma
     Black channa (Avoid these as the carb content is very high)

    Oils Fats to be used for cooking:


     Butter
     Desi Ghee
     Coconut Oil
     Olive Oil Extra Virgin
     Animal Fats

    Exercise
     20 min of walk
     30 min of yoga

    A BIG NO… For Below Items..

    Reference Courtesy: https://www.dietdoctor.com/low-carb

    https://www.livestrong.com

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