LCHF Diet : Know about Low Carb High Fat Diet

What’s LCHF ?

The Low Carbohydrate High Fat diet, commonly known as LCHF, is an eating plan which encourages followers to prioritise protein like meat, fish and eggs and natural fats like butter, and avoid sugar and starches.

What can I eat on LCHF

What can I eat on LCHF

What can I eat on LCHF?

  1. Meat
  2. Eggs
  3. Fish and seafood
  4. Vegetables – Grown above ground only\
  5. Nuts and seeds
  6. Sauces
  7. Tea and coffee

Reference :
http://myhealthexpress.org/low-carb-high-fat-diet-everything-you-need-to-know-about-lchf/
http://weideit.com/lchf/low-carb-high-fat-diet-food-list-lchf/
https://en.wikipedia.org/wiki/Low-carbohydrate_diet
https://www.facebook.com/LCHF1/

Are you health conscious ?

The principles of diet & exercise are the same for men and women.

Diet is probably the most important single factor in your health and overall appearance. As the old saying goes,”Abs are made in the kitchen and not in the gym” So, here are a few foods you should include in your diet :

  1. Eggs / Desi Country Eggs : Eggs are a great source of complete protein and contain all essential amino acids required by a human body. Eggs also help at the rate at which the body absorbs calories. So, people looking foward to lose weight are highly benefited with the consumption of eggs.
  2. Chicken Breast : Loaded with protein and other less celebrated nutritional gems, this white meat wonder is convenient and versatile and low in fat. No suprise, it’s the most common muscle building food on dinner plates of gym rats everywhere.
  3. Salmon : Enjoy a lifer’s lunch with plenty of omega 3’s for rapid recovery and vitamins B6 and B12 for energy.  Salmon is a winner at lunch time. Try a quick and simple salmon meal for myriad training benefits.
  4. Mackerel : Gift yourself a post workout fine dining. If your palette is accustomed to gourmet dining, Prepare a lovely mackerel salad rich in protein, Omega 3’s, and vitamins A & C.
  5. Tuna : There’s a reason a can  of tuna is your go to protein food ( and if it’s not, then maybe it should be! ) Not only does one 3.5 ounce serving pack 30 grams, of lean protein, but it is also one  of the easiest and most accessible fishes. Tuna gives you a decent dose of potassium, B-12 and selenium an antioxidant, necessary for thyroid metabolism and boosting immunity.

Baby Goat Meat / Chevon – Nutrition Facts

Baby Goat Meat / Chevon is a good source of Niacin, Vitamin B12, Iron, Phosphorus, Copper and Selenium, and a very good source of Protein, Riboflavin and Zinc.

Call 8884 3332 73 for Fresh Quality Goat Meat in Bangalore.

Youth Goat / Chevon

Baby Goat / Chevon

Baby Goat meat / Chevon is actually lower in calories, total fat, saturated fat, and cholesterol than not just lamb, pork and beef meats, but also turkey and chicken meat. This makes goat meat the healthiest red meat, even better than turkey and chicken.

Nutrition Facts – Goat, roasted
Amount Per 100 grams
Calories 143
% Daily Value*
Total Fat 3 g 4.00%
   Saturated fat 0.9 g 4.00%
   Polyunsaturated fat 0.2 g
   Monounsaturated fat 1.4 g
Cholesterol 75 mg 25.00%
Sodium 86 mg 3.00%
Potassium 405 mg 11.00%
Total Carbohydrate 0 g 0.00%
   Dietary fiber 0 g 0.00%
   Sugar 0 g
Protein 27 g 54.00%
Vitamin A 0.00% Vitamin C 0.00%
Calcium 1.00% Iron 20.00%
Vitamin D 0.00% Vitamin B-6 0.00%
Vitamin B-12 20.00% Magnesium 0.00%

Call 8884 3332 73 for Fresh Quality Goat Meat in Bangalore.

List of Fish for Pregnant or Breastfeeding Women

The omega-3 fatty acids in many fish can promote your baby’s brain development. And some data show that eating sufficient amounts of seafood during pregnancy also helps prevent preterm birth and leads to developmental benefits and higher IQ. But in the same time, you should avoid mercury.

Happy Pregnant Women in Park

Happy Pregnant Women in Park

So the list of fish recommended for Pregnant or Breastfeeding Women, who need less Mercury and High omega-3 fatty acids in their diet,

  • Sardines / Mathi
  • Anchovy / Nethili
  • Salmon / Rawas
  • Shrimp / White Prawns
  • Pollock
  • Catfish / Pungus / Basa Fillets
  • Sole Fish
  • Tilapia
  • whitefish
  • Small Dried Fish

To be Avoided, say no to

  • Shark / Sura
  • Swordfish
  • King Mackerel / Seer Fish / Surmai
  • Tuna / Chura / Surai / Soora
  • Uncooked / Half-cooked fish and shellfish
  • Any Large Fish – long living ones accumulate more mercury

Get Premium Quality Fresh Meat & Seafood at your doorstep,
Call 8884 3332 73 right now

Reference Resource :
http://www.fitpregnancy.com/nutrition/prenatal-nutrition/mercury-rising-0
http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-fish/art-20044185?pg=1
http://www.wikihow.com/Eat-Fish-During-Pregnancy

Sardines – World’s Healthiest Food

Sardines are an excellent source of vitamin B12, ranking as one of the World’s Healthiest Food.

Sardine / Mathi

Sardine / Mathi

Health Benefits

1. Promote Heart Health
2. Promote Bone Health
3. Promote Optimal Health
4. Packed with Protein

Nutrition Facts (Amount Per 100 grams)
Calories 208
% Daily Value*
Total Fat 11 g 16.00%
Saturated fat 1.5 g 7.00%
   Polyunsaturated fat 5 g
   Monounsaturated fat 3.9 g
   Cholesterol 142 mg 47.00%
Sodium 505 mg 21.00%
Potassium 397 mg 11.00%
Total Carbohydrate 0 g 0.00%
  Dietary fiber 0 g 0.00%
  Sugar 0 g
Protein 25 g 50.00%
Vitamin A 2.00% Vitamin C 0.00%
Calcium 38.00% Iron 16.00%
Vitamin D 48.00% Vitamin B-6 10.00%
Vitamin B-12 148.00% Magnesium 9.00%

Purchasing Tips

Look for ones that smell fresh, firm to the touch, and have bright eyes and shiny skin.

1 Mackerel Fillet, 21% of Daily Requirement of Magnesium

Mackerel is an important food fish that is consumed worldwide. As an oily fish, it is a rich source of omega-3 fatty acids.

Mackerel / Aiyla / Ailai / Bangude / Bangda

The Indian mackerel is found in warm shallow waters along the coasts of the Indian and Western Pacific oceans. The Indian mackerel is generally found in shallow, coastal waters, where the surface water temperature is at least 17 °C (63 °F). Adults of this species are found in coastal bays, harbours and deep lagoons.

Nutritional value per 100 g (3.5 oz)

Energy 858 kJ (205 kcal)
Fat 13.89 g
Protein 18.60 g

Vitamins
Vitamin A 167 IU
Vitamin D (107%) 643 IU

Trace metals
Calcium (1%) 12 mg
Iron (13%) 1.63 mg
Magnesium (21%) 76 mg
Phosphorus (31%) 217 mg
Potassium (7%) 314 mg
Sodium (6%) 90 mg
Zinc (7%) 0.63 mg

Other constituents
Water 63.55 g

5 Brain Nutrients Found Only in Meat, Fish and Eggs (NOT Plants)

Eat Meat

Eat Meat

The human brain is the most complex object in the universe. It is also the organ that consumes by far the most energy, compared to its weight. The brain is only about 2% of our body weight, but uses 20% of the energy.

This remarkable organ has evolved over millions of years. During this time, humans were omnivores. We ate both meat and plants.

There are many nutrients in these foods that are absolutely critical for the proper function of this very delicate system. Unless proper care is taken to supplement, going vegan and eschewing animal foods may lead to a deficiency in some of these important substances.

Here are 5 nutrients that are very important for the brain and only found in animal foods.

1. Vitamin B12
Vitamin B12 is critical for the health of the brain and nervous system and is primarily found in animal foods. A deficiency can cause all sorts of adverse effects on brain function.

2. Creatine
Creatine is an important nutrient in muscle and brain that helps to supply energy. Studies show that vegetarians have a deficiency in creatine that leads to adverse effects on muscle and brain function.

3. Vitamin D3
A large part of the world is deficient in Vitamin D3, which is only found in animal foods. A deficiency in this critical nutrient is associated with depression and various diseases.

4. Carnosine
Carnosine is found strictly in animal tissues. This nutrient can reduce damage caused by elevated blood glucose and may have strong anti-aging effects.

5. Docosahexaenoic Acid (DHA)
The Omega-3 fatty acid DHA is critical for proper function of the brain. It is primarily found in animal foods like fatty fish. Studies show that vegans and vegetarians are often deficient in it.

Just Eat Some Animals as well…

Humans evolved eating both animals and plants. However, we can function in some cases without either. The Inuit, for example, survived mostly without plants, but they had to compensate by eating lots of organ meats.

In the 21st century, people can survive and function without animal foods if they make sure to supplement with critical nutrients. Before the era of supplementation, completely removing animal foods would have lead to a slow and painful death due to B12 deficiency.

But even though functioning without either plants or animals is possible… neither is optimal. In the same way that a meat-based diet is healthier with a little bit of plants, a plant-based diet is healthier with a little bit of animals.

We highly recommend that people who choose to avoid meat for ethical reasons (because there is NO proven health reason) at least include some eggs and fatty fish. A little bit goes a long way and it is possible to choose natural, humanely raised sources.

But to those who really decide to remove all animal foods from their diet… make sure to be very prudent about your diet and supplement

Full Article : http://authoritynutrition.com/5-brain-nutrients-in-meat-fish-eggs/

Do you know, Is the rabbit consumption legal ?

Rabbit Meat

Rabbit Meat

Rabbit meat, low on fat and high on protein, is extremely nutritious, say officials of the Department of Animal Husbandry. Rabbit meat contains only 3 per cent cholesterol. “It is a recommended diet for the aged, hypertensive or diabetic patients. The nutritive value is on par with fish meat,” says Dr K. Sharmila, veterinary officer (Rabbitry) at Livestock Breeding Farm, Department of Animal Husbandry and Veterinary Sciences at Hesarghatta.

But few know that broiler rabbit consumption is legal and only an estimated 10 per cent of bred rabbits make it to the dining table. “Unfortunately, it is difficult to reason out the poor consumption, despite the meat being extremely nutritious,” lament officials and promoters.

Eat rabbit, Stay fit…

Crazy Rabbit Meat

Crazy Rabbit Meat

TEN REASONS, WHY YOU SHOULD EAT RABBIT MEAT..!

1. It is one of the best white meats available on the market today.

2. The meat has a high percentage of easily digestible protein.

3. It contains the least amount of fat among all the other available meets.

4. Rabbit meat contains less calorie value than other meats.

5. Rabbit meat is almost cholesterol free and therefore heart patient friendly.

6. The sodium content of rabbit meat is comparatively less than other meats.

7. The calcium and phosphorus contents of this meat or more than any other meats.

8. The ratio of me to bone is high meaning there is more edible meat on the carcass than even a chicken.

9. Rabbit meat with the many health benefits does not have a strong flavor and is comparable to chicken but not identical.

10. Rabbits are one of the most productive domestic livestock animal there is. Rabbits can produce 6 pounds of meat on the same feed and water as the cow will produce 1 pound of meat on the same feed and water.

Richness of Emu Meat

MeatHD – 26430070 : 09.00 AM to 06.00 PM.
Call 26430070 for Fresh Emu Meat Home Delivery.

Emu meat is pulpy and has 98 % fatty acid with low cholesterol. It contain creatin & phosphocreatin. Emu meat is dark red in colors and has 5.5 pH value. The taste of Emu meat is delicious as its thigh muscles is an excellent alternative of beef as per tastes texture. Emu meat has high protein content & less calories & sodium. It contains more vitamin C as compare to other meat but it has 4 times less calories as compare to beef.

Emu Meat

Emu Meat

The constituents of Emu meat:

• Proteins: 8.4gms
• Fats: 4.7gms
• Saturated Fats: 25%
• Cholesterol: 87mg
• Iron: 5.0mg
• Calories: 164 kcal
• Copper: 0.24mg
• Sodium: 65mg
• Magnesium: 28.7mg
• Manganese: 0.030mg
• Phosphorous: 269mg
• Potassium: 375mg
• Selenium: 44mcg
• Zinc: 4.6mg
• Folic acid: 9.0mcg
• Vitamin B12: 8.5mcg
• Thiamin: 0.32mg
• Niasin: 8.9mg
• Riboflavin: 0.55mg

MeatHD – 26430070 : 09.00 AM to 06.00 PM.
Call 26430070 for Fresh Emu Meat Home Delivery.

Related Article : What’s Emu ?

Nutrition Values of Chicken

Nutrition Facts : Chicken Meat (100 g) – Total Calories 219

Total Fat : 13 g

  • Saturated fat : 3.5 g
  • Polyunsaturated fat : 2.7 g
  • Monounsaturated fat : 4.9 g

Cholesterol : 78 mg
Sodium : 67 mg
Potassium : 166 mg
Total Carbohydrate : 0 g
Protein : 25 g

  • Vitamin A
  • Calcium
  • Vitamin B-12
  • Iron
  • Vitamin B-6
  • Magnesium