Here are common questions and answers about low carb high fat (LCHF) nutrition and health:
Is saturated fat dangerous?
No. That is an old and disproven theory. It’s been a mistake from the beginning. More.
I started eating LCHF / very low carb and I feel dizzy / a headache / tired?
Dizziness / headaches and similar symtoms are common during the first week as your body adapt to a very low carb diet. These symptoms usually go away in a few days.
Adding a bit more carbs to the meals reduces the symptoms but can slow the adaptation (and weight loss).
Another possibility is that you are dehydrated / low on salt. When starting a very low carb there is extra loss of salt and fluids through the kidneys in the first weeks, until the body adapts. Drinking some extra fluid and putting some extra salt on your food during the first week can avoid this problem and often cures the symptoms. Alternatively you can drink some buillon a few times a day.
Do you use blood pressure medication? A very low carb diet can lower high blood pressure, and medication may need to be reduced in that case. Low blood pressure may result in dizziness.
Why are Asian rice eaters thin?
Probably because they do not eat a lot of sugar or refined starch. More.
What about gallstones and LCHF?
High fat food can give you short term trouble if you already have gallstones. Low fat food gives you gallstones in the long term. More.
Can you eat low carb cookies / bread / pasta and lose weight?
That is probably not a good idea:
Do you get cancer from eating red meat?
Highly unlikely, although favoring unprocessed meat is the healthiest choice. Replacing meat with processed carbs may be one of the worst things you can do for your health and weight. More.
Do you get hypothyroidism on a very low carb diet?
No, hardly on a well-formulated low carb diet, meaning you replace the energy from carbs by eating more fat. In scientific studies on LCHF there are no problems with the thyroid and I see no new thyroid issues in my patients going strictly low carb.
However, starvation can lead to hypothyroidism, and if you remove carbs AND fat from your diet you will be starving. So you do need to eat carbs or fat to fuel your body.
Bottom line: A LCHF diet is fine for your thyroid. More.
Is there scientific proof that LCHF is good for weight / blood sugar / cholesterol / blood pressure?
Are studies showing better weight loss on low carb diets sponsored by the meat industry or the Atkins foundation?
Yes, a few of them are. But repeated independent studies show the same results.
Does insulin play a role in weight gain / loss?
Yes, it’s absolutely crucial in most cases. Some bloggers have objections but they do not change biochemical facts. More.
Can you drink alcohol on LCHF?
Sure, in moderate amounts. But beer and sweet drinks need to be avoided. Choose wine or non-sweetened liquor. More.
Is salt dangerous?
No. At least not in moderate amounts. More.
What’s a good LCHF breakfast except for eggs?
Can you eat fruit on LCHF?
Only occasionally, as an exception, if you want to be strict and get the maximum effect. Fruit contains a lot of sugar. Fruit is candy from nature.
Why are Americans obese?
More knowledge
This talk by me from the Ancestral Health Symposium 2011 summarizes the history and science behind the ongoing revolution in diet and health.
More theory and practice
Here four of the world’s biggest experts on the subject explain the theory and practice of various kinds of carb restriction:
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215 Comments
Don't eat too much protein! Basically you replace the carbs by higher amounts of fat.
I have also found, like a lot of people, that LCHF makes you eat less because you are less hungry. Too much protein is not very good for anyone. Just eat to satiety.
Sorry no study!
Thanks kindly for your reply. I just started on LCHF and I'm still in that stage where you ask yourself, what am I going to eat? I like eggs so I sometimes have those in the morning, or full fat Greek yogurt with a little fresh fruit (1/4 cup), sometimes I have chicken and veggies in the morning if I get bored with eggs, and otherwise I'm eating avocados, olive oil only on salads, and so on. Sometimes I make veggie smoothies with kale, carrots, some cherries for the arthritis, and almond-coconut milk (sounds strange but it's good!). I have noticed that I'm not as hungry. One thing I would really like is a little bit of 70% dark chocolate so perhaps I will add a little square of it. I hope I can stick to this; my doctor says I have about 20kg to lose and by going LC I have lost and kept off about 7kg for a year (doesn't sound like much but it's a big deal for me!). LCHF is the next step for me! Thank you again!
But you know.. almoste everybody do have keton boddies in there blood anyhow.. perticuly after a whole night sleep.
Its more about if you get high keton levels.. its a sign that you eat to little carbs for your bodys emediate demand of glucose.
Then it make some of it in your liver, and fats are broken down to ketones and repalce some of the glucose.
Its nothing magic about ketosis, its more a sign.. that you not eating that much carbs.. and fat is the predominante fuel.
Put your money on grass feed meat!
But is mozzarella any different? I just bought a few balls of fresh mozzarella di buffala and the fat content is 52% butter fat!
It is so delicious on its own, cold and fresh.
Please tell me it won't stall my weight loss!!!
I don't eat very much since upping my fat intake. I get full after very little.
I found out most yogurts (even high fat) and Mayos have "Corn Starch", even though their %carb is still low. Does it affect the LCHF diet? should I avoid the products that have corn starch?
I also need to know about consuming "Canola Oil". Thanks.
And to that.. its not poison.. and its about the amounts of carbs by day or meal that matter!
Well.. about Canola.. it seems to not be the best quality of oil.. even as we in sweden do have organic cold squised rape seed oil and could use some of it to mayonese or such a thing its not to get a lot of energy from!
How about organic extra virgin olive oil insted?
Its been used for thousends of years in the medeteranians.
definitely I use olive oil, thank you so much.