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?
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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265 Comments
But I have a cuestion regarding Kidney stones and LCHF. I've read that it is possible to have an inkreased risk of developing them on low carb diets. What is your opinion on that? And what can we do to prevent the formation of these stones?
Thank you!
And as a medical student you supose to know how to avoid this?
Drink enough water, to flush your kidney, make your urine more acidily, to prevent stones to take form.
http://www.ncbi.nlm.nih.gov/pubmed/17621514
But.. one of those things I think is taking care of it self.. becuse I do drink more water on a ketogenic diet.
I have recently started this new lifestyle change and I am liking it so far! (after my 4th day). I just want to know how I could get my fibre intake of about 40grams or 50grams a day? I used to eat so much carb. I used to eat 6 weetbix and toast for breakfast and sandwich at lunch. This allows me to have my 'daily fibre intake'
Please advise!
Thanks,
Jorge
Verdict: vegetable (but not grain) fiber is beneficial in moderate amounts – about one-half pound of vegetables per day. But think about vegetables and fiber as accompaniments or flavorful condiments to fat and protein, which should form the bulk of calories consumed, rather than the other way around."
http://chriskresser.com/9-steps-to-perfect-health-2-nourish-your-body
Could you write an article about the benifits of Intermittent Fasting combined with HFLC?
Specifically the modified forms of fasting that have demonstrated high compliance like 300 to 500 calories on a Modified Alternate Day fast combined with a 12 hour Modified Alternate day HFLC feasting eat day. I think the science shows this 36 hour modified Fast and 12 hour eating repeated cycle has many healthbenifits as well as a higher compliance or do ability rate for thos wanting a healthy diet and resonable weight.
Research in Kids with Epilepsy shows a very ketogentic diet of 87% fat, 8% protein, and only 5% carbohydrates can be maintained for years. To my mind this demonstrates HFLC is a healthy alternativ to in my case the Standard American Diet (SAD). Also some of the children have recently combined the ultra ketogenic diet with Alternae Day Feedining with good results
Eric
Cant eat the cabbage, bean family vegatables. Dont eat chicken. Suffer from constant very bad bloating. Am 1.65 metres and weight 86 kilo. Excercise 5 times a week doing both weights and cardio. Cannot loose weight. Also on Glucophase XR 500mg x 4 per day.I take no other medicine only vitamins. I am 56 years old. How would I fit the LCHF into my lifestyle with all my tolarances. Is there a diet menu to follow?
You know.. there are vegitarians how eat like this.. its a low carb eating plan.. ie a fat diet, ie a ketogenic diet!
Eat what healty real whole foods you tolerate.. its more about taking energy from fat, preferely meat/fish fat, eating thos abowe grounde non starchy veggies one tollerate and like.
And to avoid all those modern franken food, preprepared prepacked highly processed foods.
As a IR you should cut out all sugar, bread, cereals.. those sort of food, and eating more whole food, making your meals by your self.
I have never eaten huge quantities of carbs, but traditionally had a medium portion of one form or another with my daily evening meal. I have started gaining weight over the past few years, and although I'm still within an acceptable BMI, I hate carrying weight and would like to lose a few kilograms. Twelve days into the LCHF diet I have ranged up and down in the region of 800g, but today weighed in at 300g heavier than the day I started it. I have cut out all formal carbs and hugely increased my protein intake. Where I was previously just snacking from time to time through the day and then eating a good supper, I now eat three good mainly protein meals a day, but I am constantly ravenous! I take one cup of coffee a day, and drink either very diluted fruit juice or water. Any ideas on what else I can do? Best regards, Jen
Your meals should NOT be mainly protein but mainly fat. You seem to be doing the mistake of cutting down the carbs but not replacing them with fat. Also your cravings will go away if you start eating more fat.
there is no need to "hugely increase" your protein intake! Basically you can have about 1g of protein for every kg that you weigh. From there you can replace your intake of carbs by fat. Also consuming a lot of dairy can be hindering your weight loss.
I gained weight the first time I did LCHF, but I lost over 15 kg now. I had to understand I can never eat the same volume as I did before, and you have to get used to the different way hunger and satiety will feel.
I find what works best for me is to have a lot of fat, small amounts of protein and a lot of green veggies for volume. Slowly your body will get used to it.
Go for about 50 grams of carbs in the beginning.. or less!
And eat normal protein.. that is not for fuel.. its to be a bouldingstone for your body.
Then you body do a transitation to be a fatburner.. thats what its about.. to make fat predominant fuel.
The type of is those coming from full fatty food.. like lard from meat, fatty fish, fry in butter/coconut oil, sprinkel som olive oil on your veggies.
And if you use dairys.. allways use full fatty dairys, like vippin cream, strained youghurt, cream fraich and such a things.. use them in your cooking!
Protein is good and you should eat your protein. But if you eat EXCESS protein it will hinder your weight loss. I follow the 1g of protein per kg that I weigh.
From there I add as much green veggies that I want, and I coat everything with animal fat (butter, lard, coconut oil, etc.). For instance for lunch today I fried bok choi and mushrooms in duck fat, added a bit of chicken and put everthing on a bed of lettuce. It was a big dish but it only contained a bit of protein, and about 1 tbsp of duck fat, maybe more.
Personally I think the dairy is an obstacle to my weight loss, but it is not the case for everyone. I follow the Atkins induction rules (for now) and try to eat under 20 g of carbs everyday, mostly from green veggies and coconut milk.
I plateaued until I got rid of the dairy, limited my protein intake and increased fats and greens.
Every body's different, and you have to figure out what will work for you. Don't forget the less you weigh, the less food you need.
I am one of your many LCHF patients, and I have a question about a tangent 'consumption' activity that may have research and methodological conflicts within it that are similar to the carbohydrate and sugar predicament. Namely, NA+ Nicotine use. Historically, the smoking of tobacco to reap the benefits of nicotine have come with heavy, irrational, health tolls. However, there are numerous articles floating around on the web that indicate that nicotine itself alone is quite beneficial to human health in a number of important bodily systems. Would you consider addressing this topic?
I recall from your interviews with Gary Taubes, that the focus on methodology in scientific discovery can result in varied results. This complimented with policy driven governance funding, and private sector funding with lobby motives, leaves the day-to-day human being with an unduly complex, possibly neurotic, question to solve by themselves at much risk to their brief, if beautiful bodily existence.
With many smoking-cessation products available in western markets, small doses of refined nicotine are available for a modest cost. At a heuristic level, I have tried the 4mg gum for a few weeks now, and find that it is noticeably beneficial in motivation, concentration and reaction time.
But this is only me, so far. I a
The thing is that its not the nicotine thats the big problem its all those cancerogenic substances one get from the smoke.
The problem with nicotine is its adictive manner.. and then you have to smoke and get all that poison.
Well its not nocarb.. its lowcarb.. its nice to have some veggies, to ones meal.
You know.. one can eat a lot of non starchy vegetabels, and there are altså some carbs in dairys.
Total Cholesterol: 441 mg/dL
HDL: 111 mg/dL
LDL: 323 mg/dL
Triglycerides: 34 mg/dL
I think HDL and triglycerides are remarkable, but I got just a bit worried about LDL. I know it tends to be overestimated when triglycerides are that low, and also that it is probably the "good" A pattern LDL. Nontheless I wanted to know your opinion, just in case. Thank you!
Should be under 6. better if its lower then 5.. very god if its 4 or lower!
Very good, nothing to vorry about.. like an young healty person!
Im not Doc but I read hos swedish articel about cholesterile!
http://translate.google.se/translate?sl=sv&tl=en&js=n&...
You know, you have a built in calorie counter.. its cald "apetite"!
And one have to learn where the fat lurks, its in your food.
One big issue is to make you think diferent.
For exampel.. eggs, 66E% fat.
Bacon.. about 85E% fat.
Its about to eat real whole food, and dont be afraid of the fatty ones.
And eating fat by spoon must be some sort of eating disturbace?
Dont count that much in the beginning.. just cut out a lot of carbs, like bread, pasta, potatos, sugar and such a food.
Keep the veggies.
Start loking for fatty meat/fish.. fry in butter, put som wipping cream in the pan and make a sauce.
Sprinkel som olive oil on your veggies.
If you eats poultry, take som bearneas, if you eat white fish.. take som remoluade.
Eat only whole food, eat it every meal.. mayby you can take som strained youghurt as breakfast, but I recomend egg and bacon.. or some other eggmeal.
You should never go hungry, make attention on your apetite/hunger/cravings.. try to cut out cravings.
And you have a transitation to do.. its often about 2-3 weeks.. and you can fell bad in that period.. becuse you gonna get glucose shortage.. but that whats needed to make your body to be a fatt burning machine!
If you in this period feels to bad.. ad some carbs, like one potato to your meal.
Well.. you need about 0,5 Kg meat/fish/egg/poultry/chees a day
And you can try by head counting go as low as 50 grams carbs a day, the rest is fat.. and did you know, you can eat a lot of veggies for 50 grams of carbs.. perticuly green levy veggies.
The author of this blog seems to increasingly be using it as a platform for very dubious, often ugly business that I can't believe you could possibly endorse... You may end up being tainted by association.
Time to let the animal truly run free me-thinks.
Some green beans and harricoverts are lowcarb.
http://en.wikipedia.org/wiki/Common_beans
http://en.wikipedia.org/wiki/Lentils
You convinced me. And I lost more weight, thank you. There is something I would like to ask: in the end of the day, do we actually get a higher calorie diet?
The reason I ask is because I clearly do not lose weight when I eat more freely (even if fats, wo fruits/nuts).
Anyway it is MUCH easier to avoid overeating in LCHF than in ANY other diet I tried.
Tks!
And if one does.. one often lose apetite for a long time.
Soo.. its a time for trail and error, then one learn how a desent meal should be, to get satisfyed and unhungry till next planed meal.
And its not that pleasant to overeat fat eighter.. so one learn from mistakes.
Soo.. if one have a normal apetite regulation one eat less.. if one have a lot of fat stored and have access to that.
And when your body think that you got the right weight, then it probably rises the apetite again.
Soo.. its nothing magic at all.. its normal apetite regulation by a normal metabolisme from eating real food, and not being scared of fat!
I have been following your blog "dietdoctor.com" for a while. I can say without hesitation that you have done some remarkable work and put a great and informative content on it. Moreover, I have noticed that you are accepting guest posts as well, so I thought of contributing my ideas to your blog. I have done a comprehensive research on the topics that are related to your blog and can offer you a piece of them.
It will not only attract more visitors but also help them get the informative stuff on the subject. Please let me know if you can accept my blog post.
I ensure you that articles which I am going to provide you
* Will be unique.
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I Hope for a positive and professional response from your side.
Thanks & Regards,
Daniel Clark
Thank you and all the best!
Erki Kukk
Estonia
Take some home cures to get over it.. lika Pshylium seeds, magnesium, whole flex seeds and/or more coconut oil.
On this diet.. its comon to do nr2 every second day.
Its gonna be better after some time.
But.. I think Inuits did make birth to healty childs on a ketogenic diet.. soo it should be safe.. but if you dont is a diabetic.. its no extra benefits of being hardcore about your eating?
Eat as healty as you can do.. and one dont need to eat any sugars at all!
I've been LCHF for 5 weeks. First week lost 6 lbs and have lost or gained 1 lb each week since.
Not feeling hungry majority of time with occassional snacking on brazil nuts or 85% cocoa ( no more than 5g carbs per 25g portion).I don't always feel like eating a meal and will have some cheese. Feel absolutely shattered most of time and frustrated that scales are stagnant! I know you don't like scales but I have 3 stone to lose for health reasons (spondylosis)
I love the fact I have no carb or sugar cravings which was a huge problem before (emotional eater!). I did lose 1st 10lb on Slimming World diet quite easily (lots of carbs and low fat) but couldn't stick to it unless I went to the classes! (and have since put it all back on!) Could it be that LCHF diet doesn't suit all folk?
I did do 30mins fat burning exercise daily for first week, but don't have the energy now
Please advise!
Thank you !
Almost two months ago I was diagnosed as having diabetes type 2 .Was told to reduce weight,exercise and follow some general diet instructions that were given to me.
Since I have already had a heart attack 23 years ago and bypass surgery 11 years ago I more or less knew what to do ie exercise {walk every day} and follow a low fat diet.
After a short time I realised that I was doing everything correctly ie eating like an insect and exercising each day, but not much was happening.
So I decided to buy a glucometer and a blood pressure measuring device and started to make and record measurements. I soon discovered that something was badly wrong, even very small amounts of carbohydrates were giving me unsatisfactory blood glucose readings.
I then started to browse the internet and came across your presentation "The food revolution".
I have since been able to reduce my blood pressure medications, lose over 10 Kg in body weight and lower my blood glucose levels. In addition I also feel much better.
ie everything you said in your lecture is working very well for me.
Making the decision to change over to a low carbohydrate diet was not so easy, because I had always been guided to follow the low fat pathway.
Anyway, this is my round about way of thanking you for the great advice you freely offer, advice grounded in science.
Again many thanks,
Philip.
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"Results
The prevalence of diverticulosis increased with age, as expected. High intake of fiber did not reduce the prevalence of diverticulosis. Instead, the quartile with the highest fiber intake had a greater prevalence of diverticulosis than the lowest (prevalence ratio = 1.30; 95% confidence interval, 1.13–1.50). Risk increased when calculated based on intake of total fiber, fiber from grains, soluble fiber, and insoluble fiber. Constipation was not a risk factor. Compared to individuals with 15 bower movements per week had a 70% greater risk for diverticulosis (prevalence ratio = 1.70; 95% confidence interval, 1.24–2.34). Neither physical inactivity nor intake of fat or red meat was associated with diverticulosis.
Conclusions
A high-fiber diet and increased frequency of bowel movements are associated with greater, rather than lower, prevalence of diverticulosis. Hypotheses regarding risk factors for asymptomatic diverticulosis should be reconsidered."
http://www.gastrojournal.org/article/S0016-5085(11)01509-5/abstract
There are enough of fibers in your veggies.. and you should eat veggies on a LCHF diet!
http://www.dietdoctor.com/thirty-grams-of-carbs-in-two-ways
I avoid sweets for the most part and certainly would prefer not to eat sweets, but if I'm going to do or eat something bad a few times a year, I want to limit the harm as much as possible.
Thanks!
I only eat 3 times a day and now started to cut my food as well because I can`t see any changes. I am 160 cm and weight 61 kg. I train hard....weightlifting 4-6 times a week and some cardio as well. 3 year ago I competed in bodyfitness but begause bad diet I havent got in my competition shape, so I wanted to try LCHF. I thought I have more muscle and thats why the weight is not moving, but the fact that my measures are even bigger than in my start position is just grazy.
How this all makes any sence?
Dont rely on your scale!
http://natalliasfitness.wordpress.com/2013/04/06/would-you-rather-be-...
http://everydaypaleo.com/attention-scale-addicts-part-2/
Years ago my contest weigt was 47 kg. Now I am 14 kg heavier. Yes I have gain probably 2-3 kg muscle mass in 3 years but Its not possible to gain that same amount in 3 months.
I feel good with LCHF because I get so tired when I eat carbs. But I ust don`t belive this diet acctually works for persons who are not overweight.
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Thanks & Regards,
Daniel Clark