About Diet Doctor

My name is Andreas Eenfeldt and I am a Swedish medical doctor specialized in family medicine. I want to find out how to get as healthy as possible using natural methods such as diet, exercise and perhaps a supplement (vitamin D) or two.

The idea to eat less fat and less saturated fat was certainly a mistake. Inadvertently that advice may be the biggest reason behind the epidemics of obesity and diabetes. More and more people realize this. It’s time for a health revolution.

This blog is a place to learn about this for free. Do you want real food, better health and weight loss without hunger?

LCHF for beginners

More

Read an interview with me from the Swedish LCHF-magazine, translated into English: page 1 / 2 / 3 / 4.

Contact

andreas@dietdoctor.com

Swedish blog

www.Kostdoktorn.se (Read it translated by Google)

The Food Revolution

This talk by me summarizes the ongoing revolution. How we realize old mistakes and the most effective way to improve our health and weight.

Possibilities

Do you want to help change the world? There are many things you can do. Here are a few suggestions:

  • Be a positive example and inspire the people around you (answering their questions is more effective than trying to persuade someone who isn’t ready).
  • Learn more. These blogs are a good place to start, and there are some excellent books (1, 2, 3) on the subject.
  • Teach others: Comment on blogs and discussion forums and in papers, start a blog yourself, prepare a lecture, talk to your doctor.
  • Feel free to spread the link to dietdoctor.com and the talk on YouTube above. You may also use anything you find on this page in whatever way you like.
  • Do you have any other ideas? Please tell me in the comments below.
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406 Comments

  1. 25 year study? sounds like another epidemiological research where food intake is based on memory.

    no link to actual research, so it's hard to tell.

  2. Violeta A.
    I have been following the LCHF regimen for a bit over two months now but I find it quite difficult to get the proportions of protein-fat-carbs right. Especially, the proteins. I have no trouble getting my fat intake to 70-80% of my daily meals, I keep the carbs in the 10% rate but I have trouble having the protein level at more than 10%. I know that the ideal ratio is 70% fat, 25% protein and 5% carbs but I very rarely manage to get this ratio (I use the fatsecret website to calculate my daily intake). I can say that I eat a high fat, low carb and low protein diet instead of the recommended high fat, low carb and moderate protein one (at least this is my interpretation of the LCHF). Does anyone have similar experience and does lower proportion of protein mean diminished benefits from LCHF?
    Reply: #153
  3. Zepp
    Like all other dietic advices, like this 75,20,5 E% is to aim at, over a long time, not any exactly magic formula.

    Its rather that protein intake is the constant to your diet.. its a boulding material for muscles, hormons, enzyms and a lot of other thing.

    There is a lot of sciense written about protein demand.. and its says that 0,5 gram/kilo a day is minimum.. and 1 gram/kilo a day is more optimal.. and if you is a highly acticve person.. like a training person you can nëed up to 2 grams/kilo a day.. over a longer period.

    Its about our demands for essentiall amino acids.

    The esyest way to get more protein is to eat more meat.. preferely whole meat.

    Try to eat meat to al your meals or protein rich food.

    You get the moste benefits from eating real food.. if you need to lose weight, then you have to limit your carbs on top of that.. and eat some more fats, in that order.

  4. KP
    Hi Dr Eenfeldt

    While there's been a lot being said for being overweight, there's little mention in about being underweight and specifically addressing the problem and methods to remedy it.

    In my opinion being underweight or overweight is due to similar root cause(s), but if you could give some advice, or direct me to an article or write up to help my further understanding, i would be extremely grateful!

    KP

  5. Naveen Chaudhary
    I'm having problem with high blood lipids especially cholesterol(315 mg) and LDL(190 mg).These levels are not coming down.
  6. Zepp
    Yes its high.. but your biggest problem is your glucose levels!

    Have you managed those yet?

    And dyslipidemia is another symptom of your damaged metabolism.

    Its high.. not catastrofical high, but when one is a diabetic one should care of all bad symptoms.

    Becuse.. high glucose levels is more of an sign to future CVD.

    Take tot/HDL, it should be 6 or lower, better to be 5 or lower, and very good if its 4 or lower, to predict future CVD.

  7. Just wanted to say thank you for the blog, keep up the great work, love all your stories and videos and don't give up on us in the States!
  8. s.c.
    Hello Doctor,
    I was told to go on your diet because I am prediabetic. I eat no sugar or fruit but I am confused as to figure out how to eat enough fiber ( from vegetables, I know) without going over the 50g carb daily limit. If I eat loads of veggies to push the fats out of my intestines, then won't I most definitely go over the 50 g of carbs? Is something like psycilliam husks to drink down carb free or is that loaded with carbs and a bad idea too?

    constipated, S.C.

  9. s.c.
    I wanted to make sure my questions were clear , so I add that I found conflicting info on psyllium husks carb content and didn't know if the green leafy, vegetables were unlimited like the saturated fats were or not. thank youforyour time, sc
  10. s.c.

    If I eat loads of veggies to push the fats out of my intestines,

    Why would you want to do that? The fat is supposed to be absorbed and used as fuel for your body.

    You can most likely eat all the green leafy vegetables you want though. That's still not a lot of carbs.

  11. s.c.
    Thank you so much for your reply!
    How could I eat all the vegetables I want if ,for example, by having a carb count lunch of salad(tomato 5.7 g, lettuce 6g) and a cup of lentils (40g) I am already over the carb limit for my day by 1.7 g? it only adds up to 18.6 g of fiber, that doesn't seem to be enough fiber for me to move my bowels. especailly if i snacked and ate as my breakfast and dinner saturated fats only? Is that how everyone else does it?
    Thanks again for your time,
    S.C.
  12. s.c.
    Please disregard last question. I asked my doctor and she explained net carbs to me - if I understang it right, the above ground vegetables' fiber blocks their carbohydrates pretty much, so I don't have to worry about them. Thank you for answering my previous emails.
  13. Zepp
    Its the lentils you should cut out!

    Fibers are fibers, net carbs is those carb you digest and thats become blood sugar!

    Fibers from vegetabels are often regarded as healty, promoting an healty gut flora and regular stools!

    They are often digested by gut flora and converted to fat, short chain fatty acids.. that says to be good for your gut linings, the mucosa.

    The ting is that one can eat a lot of green leave vegetabels.. its almost water and fibers and some few percent carbohydrats.. and they often contribute with som folic acid.

  14. Marc Strumpf
    I just saw a study by Canada's Western University that claims eating egg yokes increases heart disease almost as much as smoking... Now my wife is worried about my LCHF diet.

    Any opinion of this study yet.?

    Here is the article about it:

    http://communications.uwo.ca/western_news/stories/2012/August/researc...

  15. Zepp
    I think this is the study?

    http://www.ncbi.nlm.nih.gov/pubmed/22882905

    He must be a Nobel prize candidate.. becuse he have found someting other scientist dont see!

    "CONCLUSIONS: Consumption of greater than 6 eggs per week (average of 1 egg or greater per day) does not increase the risk of stroke and ischemic stroke. The increased risk of coronary artery disease associated with higher egg consumption among diabetics warrants further investigations."

    http://www.ncbi.nlm.nih.gov/pubmed/17179903

    "RECENT FINDINGS: The European countries, Australia, Canada, New Zealand, Korea and India among others do not have an upper limit for cholesterol intake in their dietary guidelines. Further, existing epidemiological data have clearly demonstrated that dietary cholesterol is not correlated with increased risk for CHD. Although numerous clinical studies have shown that dietary cholesterol challenges may increase plasma LDL cholesterol in certain individuals, who are more sensitive to dietary cholesterol (about one-quarter of the population), HDL cholesterol also rises resulting in the maintenance of the LDL/HDL cholesterol ratio, a key marker of CHD risk."

    http://www.ncbi.nlm.nih.gov/pubmed/22037012

    And here is some real sciense how point in the oposite direction.

    http://circ.ahajournals.org/content/116/10/1170.full?sid=48219382-489...

  16. Dubski
    Hi Andreas,

    I'm a huge fan and I'm loving the low carb lifestyle. I am an allergy sufferer and have been sent this link:
    http://voices.yahoo.com/diets-high-arachidonic-acid-lead-increased-in...
    Basically saying "Diets High in Arachidonic Acid Lead to Increased Inflammation" Is this valid info? If so, what can I do about this?
    I'm thinking that this advice is based on a meat + carb diet.

    Cheers,
    Dubski

  17. TPD
    Hi Andreas

    Thank you for a great page :)

    I really feel that LCHF is the way to go. Unfortunately the results from my first cholesterol test were not what I had hoped for or expected.

    This is my results.
    Total cholesterol: 6.7 mmol/l
    LDL: 4.8 mmol/l
    HDL: 1.50 mmol/l
    Triglycerides: 0.96 mmol/l

    I am male, 33 years old, 1.84 m and 77 kg.

    What the heck am I doing wrong? Please help.

  18. Zepp
    Its bogus.. our body convert ALA to AA, if its need it!

    http://en.wikipedia.org/wiki/Eicosanoid

    Its not the content of AA in meat thats a problem.. the problem is that we eat a lot of grains that is high in ALA.. and to litle of EPA and DHA.. how is the elongated form of Omega-3 that we need.

    Another problem is that our live stock is fead grans, they should eat grass and herbs.. then they acumulate less ALA and get more LA, and this is converted to EPA and DHA in there meat.

    http://www.fineli.fi/food.php?foodid=817&lang=en

  19. Zepp
    TPD

    6,7/1,5=4,46

    Whats the problem with that.. it should be ounder 6.. better if its ounder 5, and real good if its 4 or lower!

    You got high HDL, it should be over 1,0.. it seems that you eat up the fats on your plate?

    And you have low triglycerids, like one how not eating a lot of sugar!

    Its seems that you are a healty person with normal lipids!

  20. Dubski
    Thanks Zepp.
  21. Zepp
    Sorry I mixt it upp again!

    ALA is the moder acid of Omega-3.. and we need more of the elongated form, EPA and DHA.

    Becuse we can only transform about 10% of ALA to those esters we need.

    http://www.dhaomega3.org/Overview/Conversion-Efficiency-of-ALA-to-DHA...

    One can find it in animals that eating ALA and in algs.

    http://en.wikipedia.org/wiki/Alpha-linolenic_acid

    LA is the moder acid of Omega-6, that we get to much of.. and we feed the animals with it.

    http://en.wikipedia.org/wiki/Linoleic_acid

  22. TPD
    Hi Zepp
    Thanks for the reply.
    Please tell me why you are dividing HDL and Total Cholesterol?
    I have asked my doctor if I can get a test done that tells if my LDL particles are small or big, to determine if I should worry or not.
    I am bit confused when you say that my test results are ok. When I look at different charts, I am in the category high for both total and LDL.

    Hope you can clarify

  23. Joseph
    Hello, Dr. Andreas;

    I am a mid-40's male, last year I was 284lbs on a 70" Mesomorph frame.
    This was extremely difficult, dangerous and painful. Using LCHF from about Febuary this year, I have burned off about 40lbs. Typically, I would estimate my true weight set point is between 160 and 145lbs. This is my goal. The weight that did burn off went very quickly, and I seem to have hit a plateau, where no further weight loss is evident. I check my 'ketolytic' state regularly and have been conscientious about maintaining a 'burn' -- there have been a few temporary 2-3 day pauses when I ate an ingredient that had more carbohydrate than I knew of ahead of time. I exercise regularly (cycling, stairs, walking); yet feel stuck with respect to my goal. In the first phase of my weight loss, I continued with my portion sizes from the typical carb/starch regimen, while now the weight loss has paused. I am curious about any available research on chemical and biological messaging, over-riding satiety messages, from what I would call stomach stretching -- that the stomach and mind become habituated to an over-filled state, and so responding correctly to the lack of a hunger message is distracted by a habituation to a secondary compulsion to high food volume feedback. Can the body be addicted, so to speak, to a certain volume of stomach contents? I continue to be amazed at how little food I actually need on LCHF, but in the last few months I had been in a kind of celebratory phase of eating that emulated, with LCHF foods, the large 'filling' portions that potato, sugar & starch based diets commercialize. Is there any research on the period of time involved in the subsiding, or the re-training, of satiety messages from the gut in transition from corn-chop to fat based diets?

  24. Zepp
    TPD

    Tot/HDL ratio is the best way to predict a futur risk of CVD on a standard lipid panel.

    One can have high levels of LDL, but the tests dont tell if there is a lot of small or fewer bigger boyant particels.

    A lot of smal is a bigger risk.. becuse if you got more, its a bigger risk that some of them get in to your artery walls.

    Typical on a high carb diet one get more and smaller LDL, on a high fat diet one get bigger.

    And on a high fat diet one get more HDL.. to remove unnessecery cholesterol and returm it to the liver.

    One newer and better test is ApoB/ApoA1.

    If you want to dig in on the subject you should read Dr Attias posts;

    http://eatingacademy.com/category/cholesterol-2

  25. Zepp
    Joseph

    I do think its a behavior thing, something in our minds that need to be changed?

    Behavior things is about habits and thats its being stenghtend by positive feedback by ones brain.

    I think Dr Attia wright this articel juste for you, and your question?

    http://eatingacademy.com/personal/what-does-lower-back-pain-have-in-c...

    One need to focus on other positve feedbacks, and one have to get from eating unconsciously incorrect, to eating unconsciously correct.

  26. Dubski
    Zepp,

    So my question stands, sorry if I've misunderstood.

    "Diets High in Arachidonic Acid Lead to Increased Inflammation"
    Is this bogus or something to worry about when on LCHF?

    Cheers,
    Dubski

  27. Dubski
    To further the quesiton.

    "Fats from animals contain arachidonic acid, which transforms in the body into prostaglandin PGE2. This substance stimulates cell division and therefore encourages the growth of cancer, which is basically unchecked cell proliferation. "

    Could you please clarify?

  28. Zepp
    If you eating meat with high amounts of AA, you eating meat from sick animals, and in almost every contry its forbidden to sell meat from sick animals!

    And to that, even if the animal was sick, you cant get that levels of AA anyway!

    Its when one take it as supplements, or have to high Omega-6 content and to low Omega-3 content, how it can be an issue!

    http://en.wikipedia.org/wiki/Arachidonic_acid

    http://www.marksdailyapple.com/arachidonic-acid/#axzz244iOxSQ8

  29. Adam
    Dr Eendfeldt,

    Firstly great job in spreading the message. I was diagnosed with type II diabetes, nearly two years ago. Luckily for me my years of bodybuilding and understanding of nutrition (though somewhat flawed) enabled me to beat it in 3 months, I found that whilst my low carb/low fat diet worked to beat diatetes it was difficult to maintain this tasteless diet. Since seeing you food revolution I have incorporated FULL FAT everything back into my diet, I even go as far as having non-homoginised milk post workout - (I read an article on Mark Sisson's page that more protien was synthisised by the body with whole fat milk than skim milk). I am still loosing fat and gaining muscle and have now seen a natural decrease in my calorie consumption though not feeling hungry.

    One thing I did notice was in the 2nd week whilst I felt physically full I was very hungry for a day or two. Other people on the diet I have spoken to have had similar experiences. One theory I think may be that this is the transition where your body doesnt have enough glycogen to suply the brain and you havent manufactured enough Ketones to supply the brain, and therefore your brain is starving untill there is enough Ketones in the body to supply the brain. As I have not ready up on the LCHF diet I was not sure if this was apart of the natural process? I would be interested in hearing your thoughts on this.

    Again thankyou for you excellent lectures and interviews I especially liked Robert lustig and Michael Fox and found their work to be very interesting and informative (you interview very well)

  30. Bezzer
    Really!!!! Can't believe i've just read this.... Bread a super food?

    http://www.thesun.co.uk/sol/homepage/woman/health/health/4500581/Use-...

  31. martin
    I've read that some people following a LCHF diet experience hair loss (telogen effluvium) at least in the beginning , is it true?

    Thank you

  32. Zepp
    Yes.. its true!

    And one can have the same experience on fasting, banting, trauma, and rapid weight loss!

    Its temporary, and says to be becuse ones body have an hormonial change, then your hair stops growing for some time.. but as one always lose hair all the time.. its feels like one losing a lot!

  33. Joseph
    Well, I can volunteer the case-study truth value of my own experience; and point out that I did not start losing hair, or experiencing significant mental health problems, until I began experimenting with vegetarianism and dietary fat-phobia. In reflection, I would intuit that fruit sugar and bread carbohydrates and vegetable starch were the closer to the cause of my insults. In Canada, the Indigenous say that bear-fat is healthful for hair. I am sure bears would disagree.
  34. Zepp
    Hm.. I dont think so.. becuse bears do have a lot of bear fat.. and they are fury!

    Probably they want to have it all by them self.. those ego animals? ;)

  35. Adam
    @ Bezzer,

    Classic how they manage to twist it to make bread out to be a hero. When you look at their reasoning:

    Protien, Calcium, Iron, Folate, Fibre. and low in calories, Yep it may have all these nutrients and benefits.

    Anyone on an LCHF diet gets all of these nutrients too and possibly in higher amounts without eating BREAD.

    Good to see the Marketing Spin Doctor is alive and well.

    Something I saw a while back here in Australia was the push with anit-oxidents and how the fruit juice companies and other high sugar food manufacturers pushed the fact that there products were high in them.

    I couldn't help myself when an in store marketer tried to sell me some juice on that premis, I informed them that it's orange juice of course its got anti-oxidents in it, and then ask if they had done something to the manufacturing process to maintain or improve the quality of those anti-oxidents that are in the juice? Needless to say they weren't able to answer either way.

    Marketing makes it very difficult for people to see the the whole truth by accentuating the pro's of a product. The current KFC add here in AUS catch frase is the Goodification of Food. All they have done is switched to using Canola Oil - which I suppose is a pro rather than say a Trans Fat?

  36. Jenny Colwell
    My partner is type 2 diabetic. He takes all the medication including 1 (30mg) dimicron tablet a day. He wants to move to a Low carb high fat diet but how can he do this when he is taking dimicron?
    He tried stopping his dimicron all together, but the smallest amount of carbohydrate sent his blood sugars rocketing. He can't reduce the amount of dimicron gradually because this is the smallest dose available. If he takes the dimicron and reduces his carb intake he tends to get 'hypos' especially in the afternoon.
    He realizes he is really stuck on the merry go round of medication/high carb lifestyle. How can he get off it safely?
  37. Zepp
    Dimicron is a preparate how rise ones insulin secretion.. to help lower blood sugar!

    http://www.mydr.com.au/medicines/cmis/diamicron-60mg-mr

    http://en.wikipedia.org/wiki/Gliclazide

    Couldnt he cut the pill in half?

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  39. Sibel E.
    Hi. I've been on lchf diet for a week now. But I haven't lost weight; I am consuming carbs 20-30 grams a day coming from vegetables only. I have been consuming fats from double cream, olive oil, mayonnaise, cheese and nuts; protein from mainly from eggs, cheese, meat, chicken and fish.
    I work from home and have not been exercising. I had a couple of vodka drinks last night; one with a bottle of slimline tonic(even with that my carbs were under 30 grams) I do eat a lot of nuts; now it is pecan nuts; it was walnuts before. It would be great if you could help me;
    1-what am I doing wrong here?
    I haven't lost weight but I haven't put on weight either. Does it take longer to start losing weight for some people?
    2-Is calorie intake really important? I haven't concentrated on how much calories I consumed sofar. Might I be having too much? Should I count the calories since I am not exercising?
    3-the confusing part is net carbs changes depending on if it is raw or cooked; should i calculate my carb intake as it is raw as there is not enough cooked vegetables' carb info on the internet; many give different info which don't match each other.
    Kind Regards.
  40. Dubski
    @Sibel E. Don't worry. It will take a while for your body to get used to the LCHF diet. Give it a month and see how you go. I am too lazy to exercise but am still loosing weight on LCHF. Took me 6 months to loose 10% body fat.
  41. Jess D
    Hello,

    I'm curious if you have any thoughts/opinions on the correlation between the benefits of a LCHF diet and the benefits of Conjugated Linoleic Acid? CLA being found in the highest concentrations in pasture fed beef and high fat dairy products from pasture fed cows.

  42. Eric
    I have been on the LCHF diet for two weeks. So far so good, and I've eaten no sugar, carbs (or potatoes). I am doing this mainly to test the effects good heart/health, not as much weight loss.

    I apologize in advance for the list of questions, but It's been hard to find answers:

    How long should I wait to get a sugar/chol test to see how diet is working with my levels?
    If weight isn't primary motivator, is there a specific max sugar/carb daily intake?

    I like to have one or two glasses of RED WINE with dinner at night. Is this terrible? Again I don't care as much about the weight.

    I love making natural smoothies. I generally add frozen blueberries and strawberries and blend with greek yogurt or sometimes or just ice. No sugar added.

    I'd like to CHEAT once in a while, say if i go and have dinner with wife. Every couple of weeks if I want to have have some potatoes or perhaps a spaghetti Bolognese, what's the thought on this.

    I know lots of questions, and sadly, I have even more. I am in Seattle -- so if anyone knows good resources for LCHF nutritionists out here? ;)

    My goal, again, is heart health.

    All the best.

    Eric

  43. Eric,

    Go to this forum, join, research through it and ask these questions. I am sure you will get much good information, quickly. There are many eating the LCHF way there.

    http://forum.lowcarber.org/forumdisplay.php?f=25

  44. Margaux
    I am a young adult and have had hypothyroidism since puberty (the last 7 years) as a result of Hashimoto's but also have PCOS.
    I have been experimenting with a Low carbohydrate diet and am seeing slow results.

    Are there any precautions I should take due to these conditions and the interaction between them?

    Thanks for a great resource to keep one motivated and educated about better life choices!

  45. vineet
    hello sir,
    sir as i am recovering fast from hepatitis should i include fats and proteins in my diet? as i have read that eating tasteless boiled vegetables or eating or fruits and vegetables will only delay recovery.to recover fast i should include wholesome foods or normal foods..
  46. vineet
    hello sir,
    as mentioned in your diet program to avoid wheat....but in as i live in india we indians mostly eat rice or wheat and i have never seen any of the people died becoz of wheat or rice.also i never seen any people with bizarre diseases caused by the wheat.so what it's all about wheat and it's products?it the research continues to go on for foods then one day we all have to live eat only sunshine,air,water.as they contains necessary amounts of survival nutrients ha ha ha ....
  47. Maggan A
    vineet

    #145

    I strongly recommend that you eat fat and protein or you will starve to death!

    #146
    HOW do you know the reasons why people die or get "bizarre" diseases?

  48. Celeste
    Dr. Eefeldt,

    Thank you for this information. My question is would you recommend this diet for cancer prevention? I am a breast cancer survivor and eat well; not many carbs as grain, mostly as fruit and vegetables. But to get down to 30-40 carbs a day, I think I would have to cut out some of the fruits and vegies I currently eat. Is controlling my blood sugar more important than the phyto chemicals I receive from those items?

    Thank you..

  49. Jos.
    As an LCHF adherent, I have been looking for an adult candy that doesn't have sugar, wheat, starch or chemistry-set sprinkles. I began my search in the world of licorice, and found one solution out of ancient Italy that has goes by the trade name Amarelli, Amarelli Mint and Amarelli Anise: Spezzatina, Spezzata and Rombetti (Since C1700's). Not all of their licorice themed candy is without non-LCHF sweeteners. Ingredients listed are; Pure Licorice, Natural Anise Flavouring.
    A few health label warnings about too much licorice having some potential for detrimental bio-chemical action in the human body. In general though, not an unreasonable solution for those habituated to raiding the candy dish now and then.
  50. Antje
    146
    Just check out "wheat belly blog"
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