About Diet Doctor

AndreasEenfeldtMy 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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543 Comments

  1. Paul
    Hi Zepp

    Thanks for your answer... but I don't think I explained myself properly. I'm eating a LCHF diet, with moderate protein. Assume for a particular meal, there's 100g of protein, only just a few grams of carbs, and 150g of fat.

    I totally understand how the carbs get broken down into glucose, maybe affects insulin slightly if they aren't stored in the liver or muscles as glycogen.

    I guess the proteins get broken down into amino acids and used.

    But what happens with the fat that I've eaten?

    Cheers
    Paul

  2. Zepp
    Fat (triglycerides) is emulsified by bile in your duodendum and then broken down by ensymes to fatty acids and glycerol.

    Both are then transported through the gut wall and resembled again and put in chylomicrons and then transported by your lymphatic system and put in to the blood.

    There it is transported mostly to adipose tissuie and act on again by lipases stimulated by ASP and broken down to fatty acids and glycerol.

    Then adipose tissuie take glucose frome the blood and make glycerol of that and make a new triglyceride (triacylglycerole) for storage.

    The original glycerol backbone goes to the liver there it is converted to glucose.

    If you eat very litle carbs you dont get any insulin secretion.. its mostly high glucose levels that excret more insulin.

    Glucose is then managed by GLUT1.

    However.. amino acids always need insulin.

  3. martinkolo
    Hello, I've been on LCHF diet for about 3 months. I feel good and don't miss carbs too much. The only problem I see so far is my cholesterol level results. It's very increased when before was always normal. What is your opinion on that? I would be greatful for your reply. Thanks!

    MY RESULTS:
    My age is 33.My results are:

    LDL: 324 mg/dl
    HDL: 100 mg/dl
    TRIGLICERIDE: 60 mg/dl
    TOTAL CHOLESTEROL: 324 mg/dl

  4. Zepp
    324/100=3,24

    Its should be 6 or less, better if its 5 or less, perfect if its 4 or less!

    A HDL at 100 is very high and protective.

    Trg at 60 is very low.

    You cant have the same LDL as totchol.

    So I have calculated it for you.

    Its more probably that LDL is 197.

  5. martinkolo
    Thanks Zepp, my mistake:

    MY LDL WAS: 212 mg/dl

    What is that 3,24? What UNIT is it? mmol/l ?

    If so with my calculation: 324 mg/dl x 0.0259 = 8.3916 mmol/l AND THIS IS QUITE HIGH

    This is the calculator I used: http://www.soc-bdr.org/rds/authors/unit_tables_conversions_and_geneti...

    Reply: #506
  6. Zepp
    Yes its high.. but thats becuse your protective HDL is high!

    You dont need to convert anything, the qouta is there anyhow!

    TotChol dont say a thing.. for you it says that you eats more fat and there are more lipoproteins in your blood.. thats natural!

    However.. the best risk aproximation frome a standard lipid panel is the qouta of Totch/HDL=risk!

    Becuse if you got lower HDL and higer LDL, there is a increasing risk!

    But standard lipid panels is just estimations by measuring cholesterole content in different lipoproteins!

    Best estimations of future cardiovaskular diseases is best measured by APOb/APOa1 or by NMR!

    And then.. whats the fuss all about.. its about that if one got high levels of APOb, more of them can get stuck in your artery walls.

    And then again.. whats cause high levels of APOb?

    The most comon cause is hyperinsulinemi.. i.e. metabolic syndrome/diabetes.. another cause thats not comon is genetic dysfunction cald Famialiar Hypercholesterolemia!

    So the numbers of 6-4 is riskfactor for future CVD, there 6 is the upper limit there it increase and 4 is normal and healty!

    Heres an good explanation!

    https://www.youtube.com/watch?v=fuj6nxCDBZ0

  7. Brian
    This is Brian, an author about Health and Fitness. I have gone through your blog and this is really pleasing one. I like to contribute one of my writings in your blog. I am hopeful enough you and your reader will enjoy it. If you want you can link your product in my article.
  8. Lisa Robinson
    I am hoping for some advice to help with resetting (my words) my metabolism. I have been on a LCHF weight loss program for nearly two years (March 9 will be 2 years). I have lost 80.5 lbs. I feel great. But, in the last probably 9 months I have not lost much at all, probably less than 10 pounds. In fact, I sometimes gain a few pounds, then struggle to get them off. I am very good with my eating habits. I consume probably 70 grams or less of carbs per day. I would say my average is probably about 50 grams. I eat a lot of cheese, meat, eggs, and heavy cream. I do not count calories. I eat only 3 meals, and sometimes in the evening if I want a snack it is typically peanuts in the shell, or sometimes cheese chunks or pepperoni. I walk 3 miles per day for the last 9 months which has changed since daylight savings time and the colder weather. I haven't been able to walk daily, maybe only 2-3 days per week. I've started doing weight resistance training and yoga as I can do this indoors. I have been reading a lot online about calorie cycling and/or calorie counting and also changing up the exercise as a way to jump start the metabolism. However, I wonder what others think of this? From Dr Eenfeldt's book I know he is not a fan? I do see a physician for my weight loss. He is an internal medicine, endocrinologist, and bariatric physician. He has suggested perhaps getting a treadmill so I can continue walking indoors, and also suggested resistance training. He impressed upon me the health benefits of already losing 80 lbs and the major improvements I've had in my labs, triglycerides now at 62, cholesterol 160, A1C 4.5. Fortunately, I wasn't diabetic and didn't have high cholesterol before, but at 295 lbs I knew I was headed that way. I still want to lose at least 30-40 lbs. Suggestions? Much appreciated. Lisa
    Reply: #523
  9. Eric
    Have you seen glucose levels increase when vitamin k2 is started?
    Would this be expected as k2 reduces I sulking two hours after eating.
    My u derstandi g is the lower insulin is good and the increase in glucose not harmful.
    Thanks in advance eric
  10. Eric
    Ps
    I will report on my results after I have more data on some standard meals like eggs or dinner of salmon

    Usually my glucose is less than 84 unless I am sick or carbs aded two hours after meal like 8 eggs or 12 ounces of salmon

  11. Lindsay
    I have been LCHF for about 7 months and have had success. Can you please give me a solution to the following problem. At this time I am experiencing symptoms only when I am curling.
    My heart rate is up and am breathing through my mouth.
    About 1.5 hours into the game, I experience dizziness and light-headedness. It doesn't happen every time.
    I have tried to find the answer myself, adding high salt broth prior to the game. Drinking extra water. High Fat Breakfast, High Protein Breakfast but haven't been a able to pinpoint the deficiency. A fellow curler suggested my glucose level may be low. If this is the case, can you suggest a solution.
    Thanks
  12. Paul
    Hi Lindsay, I'm not an expert, but if everything diet-related is in check (and it looks fine from my perspective), then there are two other scenarios to investigate: 1) low blood pressure, and 2) low oxygen uptake (you might be breathing too shallow).

    Just some thoughts... :-)

    All the best, Paul.

  13. Joann
    Started off good. 1st week lost 6.5lbs. This week2 up 1. Not as active right now winter. Try to move though. I have 60 lbs to lose. Only thing I have off the diet is morning coffee w/ 1 1/2 tsps of raw sugar and little creamer. Count those carbs for the day. What can I do to get weight moving?
  14. Laura
    Hello
    I am just about ready to give up. I have done LCHF for about two months. I cheated thrice during holidays I lost two pounds and around 1.5 inches around my belly. I followed the directions to eat as much as u want. I eat lots of fat. Have lowered my protein to try to adjust for no weight loss. I am often hungry but don't need to eat a lot feel full. Sometimes I think the hunger is mental. Other times it's denfinitley physical. I don't crave sugar or bread. I work out for the past month 1 to 3 times a week doing bork am yoga. I plan to increase that to at least three times a week. The past few days I tried tracking my food and am around 78% fat. 7% carb, 15% protein, 1400 calories. I use dairy. Cream in my coffee. Mozzerella cheese snacks. And sour cream and cream cheese some days. Ketostix shows 1.5 range.
    What am I doing wrong???
    I am female. 44 y/o. Typical insulin big belly. 176 pounds, 5 '0" and always been pretty muscular. I am really frustrated. I can't tell if I just angry I spent two months without little result and or experiencing that anger some peope talk about. Any advice?
  15. Mary
    Are beans and lentils allowed? Quinoa?
  16. Martin
    The OK Sign, made by connecting the thumb and the forefinger in to an “o” shape, has varying meanings around the world. In the U.S. and Australia, it means “okay.” In many Middle Eastern countries it’s viewed as a threatening sign while in Turkey it’s used in a derogatory way to refer to someone as homosexual. In Mexico it can be used to call someone a coward and in Brazil it’s the equivalent of the middle finger.
  17. Zeev
    Hi Zepp,
    I'm on LCHF (85% strict) about 3 years and feel awesome, lost about 10% (16 pounds) of my weight, while enjoying tasty and natural food, loosing weight wasn't a main purpose but a great bonus. My question is why recently I started to gain my weight back? I eat same kind of food, sometimes a bit of sweets (as usually), I'm doing a little bit less sport, but still exercise continuously: swimming, biking and gym. I gained all my weight back in last half a year. The biggest change in past year was moving from Israel to USA, is there something I don't know that may be related to this change, like climate?
    Please advise.
  18. Rob
    Hiya , lm female , 56 and been on LCHF for almost a year now and have lost 17 kilos . After seeing my achievement my adult kids have started on the lifestyle as well . My daughter is 32 and is in week 2 but has IBS symptoms .What would be the cause and will this subside ? She is getting enough salt and drinking water . Thank you !
  19. Gazelle
    I just wanted to say thank you for all the work that you do as you are managing this site and your busy life. This site has changed my whole world and I constantly am spreading the word to others. Last night when I was tired after work and running errands- but pulling out a frying pan to make a TBone steak with Boursin cheese- I thought about the fact that there must be a lot of nights youre tired too.
    So- Thank you again for the continuing research, writing and sharing. It means a lot to a lot of people. Saving the world one LCHF conversion at a time is no small feat.

    Gazelle

  20. jamidi
    Dear friends

    I am following LCHF and I am having very good results, I have lost very many kilos, but my personal experience is that when one day I eat something with carbs I can gain even 2.5 kilos in one single day!!!. For example yesterday for dinner at around nine hours I ate 2 portions of pizza (average size) 1 beer and 1 gin tonic, some nuts, and a very small piece of birthday cake because i went to a birthday party... the fact is that today I have 1.8 extra kilos and it takes around 5-6 days to loose this weight again. So my question is if this is a normal fact or if I am not normal...He He

    Reply: #521
  21. erdoke
    Yes, it is perfectly normal. When you run your body on a diet that contains less glucose than what is used, glycogen storages get depleted. What you experienced was the refill of these stores. As glycogen is stored with around 3 times as much water, 500 g glucose stored as glycogen will add the roughly 2 kg you measured. Then it is quickly lost after going back to a very low carb diet.
    If I am correct you were rather thirsty during and after the birthday party. :)
    Reply: #522
  22. jamidi
    Yes, that's true, later at home I had to drink water 3-4 times before going to bed. and in the party I also had some more water. Thank you so much for your extremely quick answer...
  23. Charlie
    In reply to Lisa Robinson, I would ask the question - why, if you want to lose more weight, do you eat three meals a day? My wife and I have been on a high fat low carb diet for the last two or three years. We never eat more than twice in a twenty-four hour period and never have snacks. If you have enough fat you should not feel the need to eat so often. I have not tried it, as my wife does not like eating in the evening, but I suspect I could manage with one meal per day eaten in the evening. As it is we have our main meal at 12.30 or 1.00 p.m. and then a much smaller meal at around 6.30. That pattern provides a food free window of about fifteen hours, or a bit more, which gives the system a rest. We neither of us have weight issues on this regime. It seems to me to be logical that if you reduce the number of meals then there is a subsequent reduction in calorific intake. When we started this eating pattern we thought we would find it hard to go without breakfast but it only took a few days to adjust. Now we appreciate having one less thing to bother with in the morning - a cup of tea and on with the day!
  24. François
    I have one question regarding fasting. If I do not eat anything from 8 p.m till 1 p.m, that is 17 hours, but I have a couple of coffes with some 35 % fat cream and butter, am I breaking this fasting and its benefits or it's ok to do it this way?
    Replies: #527, #536
  25. Kass
    I have been doing LCHF for close to a year now to control my hypoglycemia. It has helped tremendously in many ways. However, I am still very hungry a lot of the time. I am very active - I lift heavy weights 5 times a week and mix it with short but intense cardio on 2-3 days. I also have a German Shepherd who I walk at least once a day- usually twice. Am I not eating enough fat? I have added in more coconut oil, butter, bigger quantities, but I am still hungry between meals and having a blood sugar drop at around 12-1 pm most days. This is a huge improvement from the multiple drops I used to have. I still would like to not be so hungry! Any ideas?
  26. mohan
    One reason for being hungry between meals can be a higher metabolism which by itself is not bad. Actually it is good to have it. Higher fat intake would be definitely helpful. Additions can be coconut, olives, olive oil, avocado , eggs, and proteins like whey protein after workouts. A small bowl of dry fruits in the evening would give the required nutrition. I feel like advising short intense cardio 5 times a week and weight bearing exercise for 2-3 days but I am not competent to touch upon this aspect because of my different academic background. I presume you are taking breakfast in the morning.
    Reply: #529
  27. Orit
    i will be very glad to read an answer to francois' question. thanks
  28. mohan
    A response to #524 and #527
    Fasting or in its recent manifestation, interval fasting has a number of health benefits. But there is no one size-fit all in this regimen.

    You need to pay careful attention to your body, your energy levels, and how it makes you feel in general—especially if you're diabetic, hypoglycemic, or pregnant. Fasting is not something you should undertake willy-nilly.
    Even a 16 hours fasting window recommends a breakfast in the late mornings. A protein intake after a exercise routine done during the fasting is also recommended and is said to be beneficial.
    Intermittent fasting with nutritious food is the need of the hour. "Fasting combined with a denatured, highly processed, toxin-rich diet is likely to do more harm than good" - To Quote Dr Mercola from the article- http://fitness.mercola.com/sites/fitness/archive/2012/05/04/fasting-e....

    So to answer Francois' query, there is no need to think in terms of " Am I breaking the fast by this " or " Am I strictly following this routine or NOT"

    The important thing is " Listen to your body ". Look for hypoglycemic tendencies or any other signals from your system. You are the best doctor in the final run.
    .

  29. Kass
    Response to 526-

    I do workout fasted - usually an 8 hour fast- due to time constraints and no immediate hunger upon waking. I have breakfast after I walk my dog. Usually a couple of eggs in butter, maybe some meat, or some LCHF pancakes.

  30. Martin
    Can't wait to see some of the talks from South Africa conference.

    Excited to read that London may be the next LCHF conference destination as early as September.

  31. Amber
    I am following this diet since December 2014 and have lost 15 pounds but now my weight is stuck to one place. What can I do? My target is to loose 30 lbs.
    Also can we allowed to eat brown rice or pasta? once a week
  32. Nikhil
    Hi Andreas

    I can translate the whole page in Hindi if you want. It'll be a nice addition for our Indian LCHF community.

    Nikhil

  33. Christi
    Hi... I've been following / living the LCHF life for a while now but here's my problem, I've been hearing chatter about eating less fats and up-ing the proteins. To me, that's not so much of the LCHF but a LC diet. Have you ever heard of the OKL chart? I feel confused now after looking at that chart. The idea on the chart is to find your current height and weight and stay within calculated proteins, carbs and fats... It has a high and low range but from it's prospective, you're supposed to stay in the low range of fats to lose weight and the higher range to maintain... Please give me some guidance... Thanks!
  34. Sal
    Hi.
    I've started LCHF approximately 3 weeks ago and the results have been great. Before I was doing more of pure low carb and very high proteins, basically eating just eggs and meet and my weight loss was slow. I read alot about why and decided to switch to LCHF and monitor my ketosis with my new blood ketone meter. I make sure to stay about 2.0 and the weight loss is steady now.

    Just a few questions:
    Do I have to manage my fat/protein/carb allocations on a "per meal" basis? Or can I do it more on a per day basis? Like if I have 3oz cream cheese for lunch, can i have steak and no sides for dinner?

    Do i have to stay in the 0-20 carb range or can i increase the carbs as long as proportionally i am still following LCFH principles of high amounts of fat, moderate protein, and lower carbs?

    Lastly, thank you very much for this informative website. I have type2 diabetes and my blood sugar is now between 70-90 at any time including right after a meal and overall I feel better in all aspects of my health, all in about 3 weeks.

  35. jami
    Dear Friends
    I have been on LCHF diet for about 2 months and I have lost 8 kgs. But in these 2 last weeks my weight is blocked and I am even gaining weight this week. My actual weight is 101 kgs and 185 cms; my goal is 90 kgs. The only thing I eat is chicken, pork, eggs, cheese fish and vegetables. I just have breakfast and lunch, around ½ kg meat in total (1 protein gr per kg), and fasting from 3:00p.m till 8:00a.m and this week I have gained 2 kilos…What am I doing wrong? The only thing I consider as “bad” is that I have one small glass of wine with my lunch and one zero coke in the evening
    Thank you for your time
    Reply: #538
  36. Desi
    To answer you question: Am I breaking the fast?
    Well you're breaking your fast. That's why it's called Breakfast = break fast.
    I fast every night by reducing the hours in the day I eat.
    I've been having success by only eating between the hours of 8am & 6pm.
    I always have a 14 hour fast every night but sometimes I have breakfast later, therefore my FAST can be longer.
  37. Mike
    I've been on the lchf diet for about a year and my weight has gone from 255lbs to 220lbs. I'm delighted! However, my weight loss has stalled for the last 3-4 months. I've read about a couple of supplements that I'm considering and wanted to know your opinion about them before taking them. The products are berberine and conjugated linoleic acid. Are you familiar with them and if so what are your thoughts.
  38. sal
    my guess is to much protein, not enough fat. i had a very similar problem. before i learned about lchf i was doing more pure Atkins and eating lots of meats and very very low carb. I lost some weight, then weight loss stall and i even gained a little. So break that cycle, i did a 'fat fast' (over 80% fat) for 3.5 days then I slowly reintroduced more normal foods (nuts, meats, etc) but still mantain a high fat content. basically i think you should up the fat, reduce the protein, and continue to minimize the carbs... Im not expert, just going off of my personal experience.
  39. Ellin
    I have questions and I might be interested in a consultion. Are you located?
  40. Kangaroo
    I need help In the last few years I discovered low carb Over 18 months lost 50 kg I felt really well , off all medications no more aches or pains
    Then 18 months ago developed a urinary tract infection
    I was prescribed antibiotics different ones ,one after the other for 12 months during this time I became very hungry and once again consumed carbs ,weight went up 25 kgs
    I was refered to a nephrologist and urogynocologist all tests were negative so then prescribed hiprex and vit C bd I have been on this for 6 months
    My problem is that although I am back on a VLCHF diet the weight will not move
    I know I am following diet faithfully and wonder if the Hiprex is preventing me from loosing weight. It is not on list of drugs that can prevent wt loss. I would be very great full if you were able to make any suggestions
  41. Duncan
    Hi,

    I was wondering if I could get permission to print the article regarding Brian's weightloss on my website please:

    ("Their diet plan didn't seem to help a diabetic")

    I will reference accordingly. I run a personal training business called the Natural Exercise Company in Brighton, England and we're launching next month. Kind regards, Duncan.

  42. Martin
    Is an LCHF diet contra-indicated for someone with kidney problems? Should an LCHF diet be avoided if albumin is present in the urine?
  43. Carlo
    Hi Andreas,

    Been in a diet for about 2 months now and my sugar levels have really improved. HBA1c is now 5.8 from 7.2, FBS 5.97, 2H PPBS 5.48 from 9.09. Cholesterol markers also improved, HDL 59, ldl 154, vldl 17, chol/hdl ratio 3.93. triglycerides 71. Just a bit high for uric acid at 507.
    There's a video from the late Andreas Moritz about protein causing diabetes.
    Here's the link:
    https://www.youtube.com/watch?v=w-rgaUbS-VU
    Should I be worried? I'm eating very low carbs and shifted to protein and fats instead. How much protein should be the level?

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