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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471 Comments

  1. Joaquin Sepulveda
    Hi! I´m a medical student from Chile, and I´m very interested in the LCHF diet. I´m doing it myself and I've lost already 7 kg. Thank you very much Dr! I've also convinced some of my friends and family to do it.

    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!

  2. Zepp
    Its mostly Epileptic children on a ketogenic diet, some of them get kidney stones more often, but only some of them.

    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.

  3. Md Faisal
    Hello Doc, Can I consume Whole Rice (Brown Rice) and Whole Wheat ??
  4. Zepp
    Noe. you should avoid those, perticaly whole wheat, but altso brown rice.. you know there is som healt reasons that one use white rise, insted of brown!
  5. Jorge
    Hi,

    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

  6. Zepp
    "There are other reasons to limit all types of fiber. Fiber isn’t essential. Human breast milk doesn’t have any, and traditional people like the Masai – who are free of modern, degenerative disease – eat almost no fiber at all (subsisting on a diet of meat, blood and milk). And while fiber can feed the good bacteria in our gut and increase the production of beneficial short-chain fats like butyrate, it can also feed pathogenic and opportunistic bacteria in the gut.

    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

  7. saroj kumar rai
    did you knew that the most marketed and targeted product in the market is the largest carriers of calories. http://bit.ly/SodaFizz
  8. Eric Anderson
    Doctor

    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

  9. Doctor,I am insulin resistant, suffer from IBS. Have sugar, wheat/glucose and dairy intolarant.
    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?
    Reply: #210
  10. Zepp
    There is no menu, the real issuie is to eat real whole food, and take your energy from mostly fat.

    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.

  11. Jen
    Hi there
    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
    Reply: #212
  12. Smike
    Jen, stop measuring weight-loss success with a scale! Instead look at body composition and measurements. Kg up or kg down should not make any difference in your mindset and is quite normal.
    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.
  13. Sophie
    Jen,

    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.

  14. lea p
    wait I am confused! I thought the whole idea is to eat Protein but as I am reading this I am seeing it is more about fat? like Cheese? butter? how much fat? and how many grams of carbs total in a day? and we are not counting calories so ?? can someone explain the type of fats they are replacing the carbs with?
    Reply: #215
  15. Zepp
    Still confused I think.. not ad a lot of dairys.. its the lard that supose to give you all the fat you need.. from real food!

    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!

  16. Sophie
    Lea,
    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.

  17. joseph
    Hello, Dr. Eenfeldt;

    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

  18. joseph
    What about the health benefits of refined nicotine? It is easily available over the counter in most pharmacies. e.g., Gum, Lozenge, Puffer. Is there any research that shows nicotine alone as a rational benefit? Especially for ex-smokers who have gained weight after quitting?
    Reply: #219
  19. Zepp
    Its adictiv anyhow.. and probably a lot better if you get it from non smoke sources.

    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.

  20. Geoffrey
    Getting into a ketogenic how much fat do you eat and protein do you eat any carbs?
  21. Zepp
    Less then 100 grams a day, 1-2 grams/Kg of protein and the rest fat.

    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.

  22. Joaquin
    Hi doctor. I wanted to know your opinion on my mom's lipid profile after 2 months on a LCHF diet:

    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!

  23. Zepp
    441/111=3.97

    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&...

  24. Geoffrey
    Hi zepp please tell me how many tablespoon of fat per day I'm not good with numbers !
  25. Zepp
    Noe.. no tabelspoons, count mayby carbs, and make shure you get your demand of amino acids, the rest is fat.

    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?

  26. What's up, I check your new stuff on a regular basis. Your story-telling style is witty, keep it up!
  27. Geoffrey
    Hi zepp I'm still confused! I weigh 138kg and need to lose weight how many grams of carbs per day and carbs ?
  28. Geoffrey
    Sorry mean carbs and protein
  29. Zepp
    Yea.. I know its confusing in the beginning.. but its simplyer then one think.

    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.

  30. aidan
    Dr Andreas, love your website and the generosity of posting links to other people's blogs but are you aware of how incongruous the Free The Animal blog has become amidst the other health related blogs.
    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.
  31. I have just discovered your website via a posting of Oopsies on Pinterest. I am interested in following the LCHF change. I do not see what I've read so far where beans come into play with this diet. Kidney, Great Northern ,Navy, Pinto, Black, Garbanzo type beans, Lentils,Split Peas, etc. They are grown above the ground and when I read the labels contain high amount of carbs. Please give your thoughts on where these type of beans fit into the LCHF diet.
  32. Zepp
    Beans and lentils are mostly high carb food, eat them in small amounts occasionaly.

    Some green beans and harricoverts are lowcarb.

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

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

  33. Regis
    Doctor,
    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!
    Reply: #234
  34. Zepp
    The normal thing on a high fat diet is that one dont overeat that easy, becuse ones body have access to stored fat, and one dont have any blood sugar swings.

    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!

  35. Daniel Clark
    Dear Editor,

    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.
    * Will not be redistributed to others.
    * You will own the entire copyrights.

    I Hope for a positive and professional response from your side.

    Thanks & Regards,
    Daniel Clark

  36. Erki Kukk
    It is very good platform you have created, where people get all the information they need in order to loose weight or get in better health overall. I also decided to put it into a try. I have been on this diet for 2 weeks now and 2 days ago i started to have constipation. It has not fully passed by now and not fun at all :) I never before have had problems like that. Maybe you know what causes it and how to prevent it? Probably there are lots of people out there, who are struggling with the same issue.
    Thank you and all the best!

    Erki Kukk
    Estonia

    Reply: #238
  37. Beth Hempelman
    Hey, I just started LCHF with my husband and I love it (thank you). I just was wondering if this type of eating is ok when I get pregnant, or will I need to modify?
    Reply: #239
  38. Zepp
    Constipation is a common beginners problem.. less waist to excret and less signaling about it!

    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.

  39. Zepp
    If one is pregnant one should take some safe steps.. and dont eat like one need to lose weight.. no hard core dieting.. no hardcore LCHF.. more a moderate one.. to be safe!

    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!

  40. Liz
    Hi
    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 !
  41. Philip Smith
    Dear Dr Eenfeldt.

    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.

  42. Daniel Clark
    Hello,

    This is to remind you regarding our previous mail that we have sent you for the posting of our Guest post in your blog. We haven't got any response from your side. Please let us know if any terms and condition are there related to submitting the guest posts.

    We are waiting for your quick reply.

  43. Elizabeth Moreland
    I just recently had a routine colonoscopy (just turned 50) and was told I had diverticulosis and should go on a high fiber diet which includes breads, cereals, and beans plus certain fruits and vegetables like apples, raspberries squash, potatoes and peas. Most of the foods on the list given to me by my doctor are not LCHF friendly. Do you have any suggestions that will help me prevent my diverticulosis from turning into diverticulitis yet allow me to stay LCHF?
    Reply: #244
  44. Zepp
    Rather the oposite!

    "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

  45. Lisa
    I saw that you were able to test your blood sugar and ketone reaction to Pepsi Max, I was wondering if you had looked at Sweet Perfection, a chicory root sweetener. http://www.lowcarbspecialties.com/sweet_perfection.html#

    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!

  46. Egoiste
    I am so depressed. I have lost only 1 kg in 3 month.

    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?

    Reply: #247
  47. Zepp
  48. Egoiste
    Well I have had muscles all the years that I have been training. My conserne is acctually body measures that shows I am getting bigger not smaller.

    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.

  49. Bernadette
    This diet is a huge help to regulate blood sugar level and get off the roller coaster of carbohydrate addiction. However, if you're eating more than your body needs, you still won't lose weight. I do best when I eat only enough at each meal to carry me to the next. If I'm not hungry for my next meal, then I know I've eaten a bit too much. It is such a huge relief to allow fats and butter back into the diet that it's easy to over-consume. This is an eating plan for health, that's why you feel better. If you feel you must lose more weight, try consuming smaller portions and monitor your hunger signals.
  50. Daniel Clark
    Hello,

    This is to remind you regarding our previous mail that we have sent you for the posting of our Guest post in your blog. We haven't got any response from your side. Please let us know if any terms and condition are there related to submitting the guest posts.

    We are waiting for your quick reply.

    Thanks & Regards,
    Daniel Clark

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