Chapter 2 – Find Fullness in Healthy Fats and Protein: HELP Explained

By Rachel Borg • February 1, 2023

In 2023 we are working through the 10 chapters of The Health, Energy & Longevity Plan, digging deeper into each aspect of the plan on a monthly basis. If you’d don’t want to wait, click here to access to the whole booklet now.

One of the great benefits of the low-carbohydrate, healthy fat (LCHF) diet is that you don’t need to be constantly feeling hungry and deprived. If you are, you’re doing it wrong.

In HELP your priority, as you say no to excessive carbohydrates, is saying yes to savory, filling fats and protein. You’re not counting calories or trying to restrict them.

Eat until you’re full.

By prioritizing protein and healthy fats you won’t have the blood sugar spikes that trigger insulin release, and you won’t experience blood sugar crashes that create cravings.

Because will power is a finite resource across all areas of your life, not just what you eat, depending on it is a formula for dietary failure.

If you drink coffee, black is fine but you also could do well by blending in some melted butter or heavy whipping cream (not half-and-half or milk). This provides some satiating fat without elevating blood sugar.

If you like eggs, they’re a nearly ideal food with both healthy fat and protein . Be sure to eat the whites and the yolks, and don’t be concerned about cholesterol. The cholesterol you eat doesn’t increase cholesterol in your bloodstream.

See our list below for some great sources of fat and protein.

Lee says:

A typical breakfast for me (which may not happen until well after noon) includes four scrambled eggs with three strips of bacon, with chunks of cream cheese melted into the mix with garlic, and seasoned with salt, pepper, and tarragon. I usually top it with a single-serving cup of guacamole.

When I grill steaks for dinner, I usually do an extra one which I refrigerate and cut up as an alternative to the bacon in my eggs for the next couple of days. Diced ham or sausage links are other good options.

Another great choice is this yogurt I make with a mix of half-and-half and heavy whipping cream.

Hamburgers or bratwursts without the bun, grilled chicken (with the skin on), and various other dishes made from the ingredients listed above and mixed with green vegetables provide a filling foundation.

Fill up on these foods:

  • beef
  • chicken
  • duck
  • turkey
  • pork
  • lamb
  • fish
  • seafood
  • bacon
  • sausage
  • eggs
  • cream cheese
  • cottage cheese
  • sour cream
  • almonds
  • Brazil nuts
  • walnuts
  • avocados
  • olive oil
  • butter
  • heavy cream
  • full-fat plain yogurt
  • cheeses

Rachel Borg

Rachel is HELPcare's Membership Director and the HELPcare Challenge Coordinator. She lives in Winchester, KS with her husband and six children.
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mrslava | @mrslava | Feb 1, 2023

All great suggestions! For those trying to lose weight, it is helpful to keep an eye on your consumption of nuts. How easy is it to grab a handful of walnuts (which may be 200 cal!) and then another…and another! I buy nuts in bulk, but I then portion them into their one ounce serving sizes, to prevent overindulging. It’s hard to overindulge on meat (nearly impossible!) but easy to overeat nuts…at least for me! Another thing we learned long ago was with cheese: yes, the pre-shredded bags are convenient, but the ingredients, however, are not. We buy in blocks but keep a few shredded or sliced and ready to go, so that we can easily add cheese to any meal with none of the fillers!

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