OK, you want to know what really works best to improve your weight and overall health.

The Low Carb High Fat Food Pyramid
Real food that is high in saturated fat (read Globe & Mail Saturated Fat Report), monounsaturated fat, moderate protein and above ground vegetables along with prebiotic foods (such as raw or cooked onions, raw garlic, raw asparagus, dandelion greens etc.) & periodic probiotic lacto-fermented foods (such as kimchi, sauerkraut, corned beef, pickled sardines and brine pickles etc.) will recharge your body. The reason these foods are so good is that they are "nutrient dense" as well as they do not spike your blood sugar levels (causing insulin levels to be raised in order to store more fat). Yes, many of these foods have high fat levels in their makeup, but it is important to know that the body tends to use the fat for fuel immediately instead of working to store it (as is the case with sugar & carbohydrates). Note - It is also important to consider organic sourced food that minimizes your exposure to glyphosate and pesticides that literally disrupt our gut microbes and deplete amino acids & minerals.

Eat all you like
Good LCHF Food1

  • Meat - Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.
  • Fish and shellfish - All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
  • Eggs - All kinds: Boiled, fried, omelettes, etc. Preferably organic free range pastured eggs.
  • Natural fat, high-fat sauces - Using butter and cream for cooking can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.
  • Vegetables that grow above ground - All kinds of vegetables in their unprocessed state, such as cabbage, cauliflower, broccoli, cabbage and brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc. Cruciferous veggies are especially desirable because of their usable sulfer content.
  • Dairy products - Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.
  • Nuts - (not peanuts as they are a legume) Great for a TV treat instead of candy (ideally in moderation).
  • Berries - Such as blueberries, strawberries & raspberries are OK in moderation, if you are not a super strict or sensitive. Try them with whipped cream.

Avoid these foods
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  • Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
  • Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. Wholegrain products are just less bad. Legumes, such as beans and lentils, are high in carbs. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).
  • Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
  • Polyunsaturated Seed Oils: Corn, safflower, soybean, sesame & peanut etc are also high in omega-6 to cause inflammation and disruption with our ancestral 1:1 omega-3 to omega-6 ratios.
  • Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.
  • Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.

Once in a while
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Decide when the time is best. Weight loss may slow down a bit.

  • Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar.
  • Dark chocolate: Above 70% cocoa, preferably just a bit.

Drink on most days
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  • Water
  • Coffee: Try it with full-fat cream
  • Tea

Handy "Food Rules Guide" pdf file courtesy of Dr Ron Rosedale can be found here.


On The Lighter Side…..