Low Carb

Low Carb for Beginners

Here’s your guide to effortless weight loss, vibrant health and mind-blowing diabetes reversal on a low-carb diet. This version is a low-carb and high-fat diet (LCHF). It allows you to get healthier and leaner, by eating real food, with no hunger.

Does it sound too good to be true? Check out tons of success stories or dozens of scientific studies proving that it works.

This is a free guide with everything you need to succeed.


  1. Introduction
  2. Video course
  3. What to eat – in 33 languages
  4. Success stories
  5. How LCHF works
  6. Tips and recipes
  7. Recommended cookbooks
  8. Learn more
  9. Q&A
  10. Get started (the low-carb challenge)

low-carb, high-fat diet (LCHF)

1. Introduction

An LCHF diet means you eat fewer carbohydrates and a higher proportion of fat. Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.

A number of recent high-quality scientific studies shows that a low-carb diet makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning.

The basics

  • Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
  • Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).

Skaldeman's fish soup
Eat when you’re hungry until you are satisfied. It’s that simple.

You do not need to count calories or weigh your food. And just forget about industrially produced low fat products.

There are solid scientific reasons why low-carb diets works. When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat-storing hormone, drop. This increases fat burning and makes you feel more satiated.

Note for diabetics

Avoiding the carbohydrates that raise your blood sugar decreases your need for medication to lower it. Taking the same dose of insulin as you did prior to adopting a low-carb diet might result in hypoglycemia (low blood sugar). You need to test your blood sugar frequently when starting this diet and adapt (lower) your medication. This should ideally be done with the assistance of a knowledgeable physician.

If you’re healthy or a diabetic treated either by diet alone or just with Metformin there is no risk of hypoglycemia. Learn more


2. Video course

How to Eat Low-Carb, High-Fat Video Course

Do you want to watch a new high-quality 11-minute video course on how to eat LCHF? And about the most important things to think about on an LCHF diet? Sign up for our free newsletter and you’ll get instant access to it:

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3. What to Eat

Eat all you like

  • Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.
  • Fish and shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
  • Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably organic eggs.
  • Natural fat, high-fat sauces: Using butter and cream for cooking can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.
  • Vegetables that grow above ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.
  • Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.
  • Nuts: Great for a TV treat instead of candy (ideally in moderation).
  • Berries: Okay in moderation, if you are not a super strict or sensitive. Great with whipped cream.

Low carb foods

Read the nutrition label in the grocery store.
No more than 5% of carbohydrates for a food is a good rule of thumb.


Avoid if you can

  • Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
  • Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. Wholegrain products are just less bad. Legumes, such as beans and lentils, are high in carbs. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).
  • Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
  • Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.
  • Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.



Once in a while

You decide when the time is right. Your weight loss may slow down a bit.

  • Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar.
  • Dark chocolate: Above 70% cocoa, preferably just a bit.

Drink on most days

  • Water
  • Coffee: Try it with full-fat cream
  • Tea


countries3Advice on LCHF in other languages

Arabic, Brazilian Portuguese, Bulgarian, (pdf) (another version), Chinese, Chinese (Taiwan), Croatian, Czech, Danish (Word), Dutch, Estonian, Finnish, French, German, Greek, Hebrew, Hungarian (pdf), Icelandic, Indonesian, Italian, Macedonian, Norwegian, Polish (pdf), Portuguese, Romanian, Russian, Ruthenian, Serbian, Slovak, Spanish (Word), Swahili, Swedish, Turkish, Ukrainian

Do you have another translation or a significant improvement of one of the earlier ones? E-mail me (more info).


4. Success Stories

Here’s inspiration: 100+ success stories. Slide image below horizontally to see more stories.




See all success stories


5. How Low-Carb Diets Works

What are you designed to eat?

Humans evolved over millions of years as hunter-gatherers, without eating large amounts of carbohydrates. We ate the food available to us in nature by hunting, fishing and gathering all the edible foods we could find. These foods did not include pure starch in the form of bread, pasta, rice or potatoes. We have only eaten these starchy foods for 5 – 10 000 years, since the development of agriculture. Only a limited adaptation of our genes takes place in such a relatively short time.

With the Industrial Revolution, 100 – 200 years ago, we got factories that could manufacture large amounts of pure sugar and white flour. Rapidly digested pure carbohydrates. We’ve hardly had time to genetically adapt to these processed foods.

In the 80s, the fear of fat gripped the western world. Low-fat products popped up everywhere. But if you eat less fat you need to eat more carbohydrates to feel satiated. And it’s at this time in history that our disastrous epidemics of obesity and diabetes started. The most fat-phobic country in the world, the USA, was hit the hardest and is now the world’s most obese country.

Today, it’s clear that the fear of real food with natural fat contents has been a big mistake.

The problem with sugar and starch

All digestible carbohydrates are broken down into simple sugars in the intestines. The sugar is then absorbed into the blood, raising the blood glucose levels. This increases the production of the hormone insulin, our fat storing hormone.


Insulin is produced in the pancreas. In large amounts it prevents fat burning and stores surplus nutrients in fat cells. After some time (a few hours or less) this may result in a perceived shortage of nutrients in the blood, creating feelings of hunger and cravings for something sweet. Usually at that point people eat again. This starts the process again: A vicious cycle leading to weight gain.

On the other hand, a low intake of carbs gives you a lower, more stable blood glucose, and lower amounts of insulin. This increases the release of fat from your fat stores and increases the fat burning. This usually leads to fat loss, especially around the belly in abdominally obese individuals.

Weight loss without hunger

An LCHF diet makes it easier for the body to use its fat reserves, as their release is no longer blocked by high insulin levels. This may be one reason why eating fat produces a feeling of longer-lasting satiety than carbohydrates. It’s been shown in a number of studies: When people eat all they want on a low carb diet caloric intake typically drops.

So, no counting or food weighing is necessary. You can forget about the calories and trust your feelings of hunger and satiety. Most people don’t need to count or weigh their food any more than they need to count their breathing. If you don´t believe it, just try for a couple of weeks and see for yourself.

Health as a bonus

No animals in nature need the assistance of nutritional expertise or calorie charts to eat. And still, as long as they eat the food they are designed to eat they stay at a normal weight and they avoid caries, diabetes and heart disease. Why would humans be an exception? Why would you be an exception?

In scientific studies not only is the weight improved on a low carb diet – the blood pressure, blood sugar and cholesterol profile (HDL, triglycerides) are also improved. A calm stomach and less cravings for sweet food are also common experiences.

Initial side effects

If you stop eating sugar and starch cold turkey (recommended) you may experience some side effects as your body adjusts. For most people these side effects tend to be mild and last a just few days. There are also ways to minimize them.

Common side effects in the first week:

  • Headache
  • Fatigue
  • Dizziness
  • Heart palpitations
  • Irritability

The side effects rapidly subside as your body adapts and your fat burning increases. They can be minimized by drinking more fluids and by temporarily increasing your salt intake a bit. A good option is to drink some broth every few hours. Alternatively, drink a few extra glasses of water and put extra salt on your food.

The reason for this is that carbohydrate-rich foods may increase the water retention in your body. When you stop eating high-carb foods you’ll lose excess water through your kidneys. This can result in dehydration and a lack of salt during the first week, before the body has adapted.

Some people prefer to decrease their intake of carbohydrates slowly, over a few weeks, to minimize the side effects. But the “Nike way” (Just Do It) is probably the best choice for most people. Removing most sugar and starch often results in several pounds lost on the scale within a few days. It may be mostly fluids but it’s great for the motivation.

The most common problems on low carb


More on all possible side effects & how to cure them

How low to go?

The less carbohydrate you eat the bigger the effects on weight and blood sugar will be. I recommend following the dietary advice as strict as you can. When you’re happy with your weight and health you may gradually try eating more liberally (if you want to).

More details: How low carb is LCHF?

The Food Revolution

This presentation I gave at the Ancestral Health Symposium 2011 summarizes the history and science behind the ongoing LCHF revolution.

The Food Revolution – Dr. Andreas Eenfeldt4.8 out of 5 stars5 star89%4 star7%3 star0%2 star2%1 star0%38 ratings3851:51There’s a 2015 update available on the member site – free trial available – click image on the right.

More theory and practice

Here several of the world’s biggest experts on the subject explain the theory and practice of carb restriction:

Dr Westman’s Guide to LCHF 2/5: How to Become a Fat-Burning Machine4.7 out of 5 stars5 star79%4 star14%3 star2%2 star2%1 star2%48 ratings4811:30The 5 common mistakes on LCHF4.7 out of 5 stars5 star77%4 star15%3 star7%2 star0%1 star0%40 ratings4009:25

 How to Do an LCHF Diet – Dr. Eric Westman4.6 out of 5 stars5 star71%4 star19%3 star5%2 star3%1 star0%52 ratings521:00:45 LCHF for Obesity and Diabetes – Dr. Jay Wortman4.8 out of 5 stars5 star88%4 star5%3 star5%2 star0%1 star0%36 ratings361:03:45A Worldwide Nutrition Revolution – Prof. Tim Noakes4.8 out of 5 stars5 star86%4 star8%3 star2%2 star4%1 star0%50 ratings501:06:09


Older videos on YouTube

Low Carb Explained

Low Carb Living
The Science of Low Carb



6. Tips and recipes

Choose a topic below for a thorough guide (on another page) or keep reading for a shortened version of all the guides.




Breakfast suggestions

Skaldeman breakfast

  • Eggs and bacon
  • Omelet
  • Leftovers from last night’s dinner
  • Coffee with cream
  • A can of mackerel and boiled eggs
  • Boiled egg with mayonnaise or butter
  • Avocado, salmon and sour cream
  • Sandwich on Oopsie-bread
  • Cheese with butter
  • Boiled eggs mashed with butter, chopped chives, salt and pepper
  • A piece of brie cheese and some ham or salami
  • High-fat yoghurt with nuts and seeds (and maybe berries)

Lunch and dinner


  • Meat, fish or chicken dishes with vegetables and a rich full-fat sauce. There are many alternatives to potatoes, such as mashed cauliflower.
  • Stews, soups or casseroles with low-carb ingredients.
  • You can use most recipes in cookbooks if you avoid the carbohydrate-rich ingredients. It’s often a good idea to add fat (e.g. butter, cream) to the recipe. Or get an LCHF cookbook.
  • Drink water with your meal or (occasionally) a glass of wine.


On a low-carbohydrate diet with more fat and a bit more protein you will probably not need to eat as often. Don’t be surprised if you no longer need to snack. Many people do well on two or three meals per day. If you need a snack:

  • Rolled-up cheese or ham with a vegetable (some people even spread butter on cheese)
  • Olives
  • Nuts
  • A piece of cheese
  • A boiled egg from the refrigerator
  • Canned mackerel in tomato sauce
  • Babybel cheese

Olives and nuts may replace potato chips as great TV snacks. If you always get hungry between meals you’re probably not eating enough fat. Don’t fear fat. Eat more fat until you feel satisfied.

Dining out or meals with friends

  • Restaurants: Usually not a big problem. You can ask to have potatoes/fries switched for a salad. Ask for extra butter.
  • Fast food: Kebab can be a decent option (avoid the bread). At hamburger chains the hamburgers are usually the least bad option. Avoid soft drinks and fries, obviously. Drink water. Pizza toppings are usually OK, and the stricter you are the less of the pizza crust you will eat.
  • If you eat strictly everyday it’s less of a problem to make a few exceptions when you are invited out. If you’re not sure what will be served you can eat something at home before you leave.
  • Nuts or cheese are good “emergency food” when there are no other adequate options to be found.

Shopping list for beginners

Print this list and bring it to the grocery store:

  • Butter
  • Heavy cream (40% fat)
  • Sour cream (full fat)
  • Eggs
  • Bacon
  • Meat (minced, steaks, stew pieces, fillets, etc.)
  • Fish (ideally fatty fish like salmon or mackerel)
  • Cheese (preferably high-fat)
  • Turkish yoghurt (10% fat)
  • Cabbage (cabbage, cauliflower, Brussels sprouts, kale, etc.)
  • Other vegetables that grow above ground
  • Frozen vegetables (broccoli, wok vegetables, etc.)
  • Avocados
  • Olives
  • Olive oil
  • Nuts

Clean out your pantry

Want to maximize your chances of success? Especially if you have difficult cravings / sugar addiction, it is smart to throw out (or give away) sugary and starchy foods, low-fat products, etc. These include:

  • Candy
  • Potato chips
  • Soft drinks and juices
  • Margarine
  • Sugar in all forms
  • Bread
  • Wheat flour
  • Pasta
  • Rice
  • Potatoes
  • Breakfast cereals
  • Everything that says “low fat” or “no fat”
  • Ice cream
  • Cookies

Why not do it now?

The Serpent in Paradise

Be very skeptical of special “low-carb” products, such as pasta or chocolate. Unfortunately these products usually work poorly. They have prevented weight loss for loads of people. They’re commonly full of carbs once you see through the creative marketing.

Carb FictionFor example, Dreamfields’ “low carb pasta” is almost pure starch, which is absorbed more or less like any pasta, albeit slowly:

How about low carb bread? Be careful: if it’s baked with grains it’s certainly not low carb. But some companies still try to sell it to you as a low-carb option. Here’s an example:

Low-carb chocolate is usually full of sugar alcohols, which the manufacturer does not count as carbs. But roughly half of these carbs may be absorbed, raising blood sugar and insulin. The rest of the carbs ends up in the colon, potentially causing gas and diarrhea. Furthermore, any sweeteners can maintain sugar cravings.

If you want to be healthy and slim, eat real food instead.


Main Low-Carb Recipe Page

Easy ways to cook eggs

  1. Place the eggs in cold water and boil for 4 minutes for soft-boiled or 8 minutes for hard-boiled. Enjoy them with mayo if you like.
  2. Fry eggs in butter on one or both sides. Add salt and pepper.
  3. Melt butter in a frying pan and add 2 eggs and 2-3 tablespoons of heavy cream per serving. Add salt and pepper. Stir until done. Add some chives and grated cheese on top. Serve with fried bacon.
  4. Make an omelet batter with 3 eggs and 3 tablespoons of cream. Add salt and spices. Melt butter in the frying pan and pour in the batter. When the upper surface turns solid you can fill it with something tasty. For example one or several kinds of cheese, fried bacon, fried mushrooms, good sausage (read the ingredients) or left-overs from last night’s dinner. Fold the omelet in half and serve with a crispy salad.

Instead of bread

Will you have a hard time living without bread? Ooopsies are a good option. It’s a “bread” without carbs and can be eaten in a variety of ways.

6–8 depending on size.

3 eggs
100 grams (3.5 ounces) of cream cheese
a pinch of salt
½ tablespoon fiberhusk / psyllium seed husks (optional)
½ teaspoon baking powder (optional)

  • Separate the eggs, with the egg whites in one bowl and the egg yolks in another.
  • Whip egg whites together with salt until very stiff. You should be able to turn the bowl over without the egg whites moving.
  • Mix the egg yolks and the cream cheese well. If you want, add the psyllium seed husk and baking powder (this makes the Oopsie more bread-like).
  • Gently fold the egg whites into the egg yolk mix – try to keep the air in the egg whites.
  • Put 6 large or 8 smaller oopsies on a baking tray.
  • Bake in the middle of the oven at 150° C (300° F) for about 25 minutes – until they turn golden.
  • You can have an Oopsie as a sandwich or use it as a bun for a hotdog or hamburger. You can also put different kinds of seeds on them before baking them, for instance poppy, sesame or sunflower seeds. One big Oopsie can be used to make a swiss roll: Add a generous layer of whipped cream and some berries. Enjoy.

Instead of potatoes, rice and pasta

  • Mashed cauliflower: Divide the cauliflower into smaller pieces and boil them with a pinch of salt until soft. Remove the water. Add cream and butter and mash.
  • LCHF-middag: LaxSalads made from above-ground vegetables, perhaps with some kind of cheese. Try out different kinds.
  • Boiled broccoli, cauliflower or Brussels sprouts.
  • Vegetables au gratin: Fry squash, aubergine and fennel (or other vegetables you like) in butter. Add salt and pepper. Put in baking dish and add grated cheese. Bake at 225° C (450° F) until the cheese melts and turns golden.
  • Vegetables stewed in cream, e.g. cabbage or spinach.
  • Cauliflower rice: Grate cauliflower, boil for a minute or two. Great substitute for rice.
  • Avocado

Snacks and dessert

  • Mixed nuts
  • Sausage: Cut it in pieces, add a piece of cheese and stick a toothpick through them.
  • Vegetables with dip, Try cucumber sticks, red, yellow or green peppers, cauliflower, etc.
  • Cream cheese rolls: Roll some cream cheese in a piece of salami, air-dried ham or a long slice of cucumber.
  • Olives
  • LCHF chips: On a baking tray, form small piles of grated Parmesan cheese. Heat in oven at 225°C (450°F). Let them melt and get a nice color (be careful – they burn easily). Serve as chips, perhaps with some dip.

More healthy tips



7. Recommended cookbooks

There are a million cookbooks with low-carb recipes. Just avoid books that are unnecessarily scared of fat. Remember: If you avoid carbs you have to eat more fat or you’ll be hungry. Don’t fear fat. Fat is your friend. Add fat until you feel satisfied.

Another bonus is if the cookbook is not full of artificial sweeteners, “treats” and desserts. Too much of these things can easily derail any weight-loss attempt, even if they’re labeled “low carb”.

Here are two recommended cookbooks.

Good luck with your new LCHF life!



8. Learn More


Low Carb is Fantastic for Reversing Type 2 Diabetes and Normalizing Blood Sugar

Do you have type 2 diabetes? If not you most likely know someone who does. And low carb is fantastic for treating type 2 diabetes.

DiabetesTestF9-reversedIt only make sense that eating less of what turns into blood sugar (carbohydrates) makes it easier to keep the blood sugar down. Low carb may be so effective that people with diabetes need to reduce their medication – especially insulin doses – immediately.

Better blood sugar from day 1. Less need for medication. And weight loss as a bonus. Low carb is a fantastic treatment for type 2 diabetes.

Learn more about Low Carb and Diabetes

PS: People with type 1 diabetes can also benefit from a low-carb diet. Learn More

How to Lose WeightHow to Lose Weight

Losing Weight Effortlessly
on Low Carb

Some people lose weight fantastically well on low carb, immediately on the first try. Perhaps the weight even stays off forever.

For others it can be a more of a challenge. Do you want to lose more weight or lose weight faster? There are many things you can do to improve your chances.

Read more about How to Lose Weight


Blood Pressure


Normalizing Blood Pressure on Low Carb

An elevated blood pressure reliably drops on low carb. This can be clearly seen in scientific trials, and it’s a very common experience for people trying it.

In fact, this effect can be so marked that people on blood pressure medication may end up feeling dizzy and tired from too low blood pressure. They’ve basically become too healthy for their medication!

If this happens you’ll have to reduce the dose of your blood pressure medication, or stop taking it completely, with guidance from your doctor.

Learn more about Blood Pressure and Low Carb


Side Effects on Low Carb

Avoiding Side Effects on Low Carb

Do you struggle when starting low carb? Do you get a headache, leg cramps, constipation or any of the 6 most common side effects? It’s usually possible to avoid them – and feel great while losing weight.

The main solution to most common problems when starting low carb is to increase the intake of water and salt. It’s even better to do it preventatively during the first week. If you do you’ll most likely not experience any of these problems, or they’ll only be minor.

Learn about the 6 common side effects on low carb – and how to cure them



Times 1984 and 2014

1984  Fear of Fat →
2014  “Eat Butter”

Chances are you’ve heard that a low-carb diet will kill you. This as a low-carb diet normally means we eat a higher proportion of fat instead.

This old idea is based on the belief that natural fat is not good for us. Even though humans have always been eating fat, somehow it was supposed to mess up our bodies, raising our cholesterol and giving us a heart attack.

The good news is we now know this idea was simply wrong. Check out these two covers of TIME magazine. The first one is from 1984 – the start of the intense fear of fat. Instead of natural food we got lots of low-fat products, loaded with added sugar and starch. This, not so coincidentally, marked the start of the modern obesity epidemic.

The second cover is more current, from 2014. It says “Eat butter” and the story is about how scientists are now realizing they were wrong to fear fat. What a difference 30 years make!

Just about everybody already knows that low-carb works for weight loss (and some other things). The good news is we now also know it’s safe… and likely even a very healthy way to eat.

Learn more about the obsolete fear of fat

Learn more about the causes of the obesity epidemic




The unnecessary fear of fat and cholesterol started the epidemics of obesity and diabetes. Modern science shows what the mistake was.

We thought that all cholesterol was harmful. That a low cholesterol was always good, and that a high cholesterol was always bad. This was wrong. The truth is – as usual – more complicated.

More important than having a low cholesterol is to have a good cholesterol profile. To have a lot of the good protecting HDL-cholesterol, for example. And how do you get that? Well, the easiest way is to avoid sugar and flour, and instead eat enough fat to feel satisfied.


Avoiding fat and instead eating a lot of easily digestible carbohydrates often causes a dangerous cholesterol profile: small, nasty, dense LDL particles and a shortage of protective HDL-cholesterol. This is probably why low-fat foods seem to cause more heart disease.

Read the science showing how low-carb high-fat improves the cholesterol profile

Read all blog posts on cholesterol


The Answers to Your Questions


Do you have questions about anything low-carb related? We have ready answers to all common questions – and more.

Questions and Answers about Low Carb



Keep reading about What to Eat on a Low-Carb Diet



Improve this page

Do you have any suggestion – big or small – to improve this page?
Anything that you’d like added or changed?
Comment below or e-mail me at andreas@dietdoctor.com.

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  1. Alan
    Lactose is a sugar. On this diet, you are suppose to avoid carbohydrates, including lactose. Low fat dairy products have more carbs. So, if you select high fat cheeses, high fat Greek yogurt, heavy cream, you will notice on the labels that they are low if carbs. Full fat yogurt have active cultures, which actually further breakdown the lactose.
    You may find that you are really intolerant to the carbs, since most people consume them with everything else we eat. Get rid of the carbs and you may find that you can tolerate eggs and other no carb foods. Look at the carb/sugar grams on later. Don't worry about the fat.
  2. natosha
    i'm lactose intolerant and it passes in out and bloats me even tho i dive into it , but noticing my well number 2 coming out all white like all the time so stopped and now going to stop eating dairy see if it changes it before calling a doctor
  3. I'mafan
    One cup of heavy cream (whipping cream) in liquid form has 88 g of fat (55 g of which are saturated), 5 g of protein, and 7 g of carbohydrate. About half that carb is turned into lactate, which doesn’t really “act” like a carb, insulin-wise.

    o For those who are lactose-intolerant, cream in recipes can be substituted with coconut milk, (please note – not coconut water which contains sugar!) to add richness to soups, stews, sauces and dressings or to flavour puddings, custards. Unsweetened coconut milk has less carbs and more fat than e.g. almond cream [see recipe below], which is good. Shaking the can prior to opening will even it out to a creamy thickness. For anyone who would like to read up about the nutritional value of coconuts, here is a website: http://www.choosecra.com/hl-reports-coconut.html ) Beware: Some brands sold in Western countries add thickening agents to prevent the milk from separating inside the can, since the separation tends to be misinterpreted as an indicator of spoilage by people unfamiliar with coconut milk.

    If you don't like cream, you can always use egg whites as a substitute for cream in recipes. Try using one egg or two egg whites per each ¼ cup serving of cream. Using eggs as a substitute works best when baking desserts and making sauces. Beat the eggs or egg whites until they are creamy and then add them to the recipe instead of the cream

    o You can also make your own almond cream with carbohydrate grams at 7 g per cup: Place 1 cup freshly roasted almonds in a glass jar. Cover with 4 cups water. Tightly close the jar. Refrigerate for 1 day or no more than 2 days. Pour into blender and blend until smooth. Strain liquid from pulp through cheesecloth, applying pressure to squeeze out all liquid. Retain the almond paste pulp for other uses.

  4. natosha
    ok feeling ill of meat, just ate very light today 3 meals
    meat and butter

    tblspoon butter, with near 6-8oz of protien per dish not including bone.

    feel nauseous

    spread 5 hours apart each meal from morning till lunch till dinner...

    i wonder can i move to a vegetarian plan of low carb have nuts and such for protien
    i can't do dairy cause of lactose effects me badly where it comes out all white.
    i don't like eggs no more i did but just no flavor for them having them too much can do that plus lost flavor for if not mixed with cheese.

    so nuts like pistachios, cashews etc.. peanuts in shells unsalted types and salted try for light tho salted but i norm go unsalted but depends availability? is this an ok idea

    another question to take off from low carb to reduce calorie but wih carbs
    and just low glycemic by blending like example fat with carb
    like banana and natural just roasted peanut , peanut butter with it

    try for whole foods no fake stuff would that type diet work ok too

    even tho less calories i really don't think can take the more calorie thing any more either

  5. Does one have to be in Ketosis to benefit from LCHF? I've done LC (Atkins) in the past. I _know_ I am not wiling to restrict my carbs that much.

    What I am currently doing, learning from WW, is restricting my calories. I'm losing weight at a nice pace and feel good in the diet (meaning I can keep going). I am reawakened in my LC enthusiasm, but STILL don't want to go that low.

    Can I benefit from "making the better choice"....say eating eggs and bacon for breakfast instead of cereal...if I don't go all the way into a ketogenic diet?

    Right now I'm at about 45% fat, 32% carbs.

  6. You can certainly benefit by going relatively low carb and relatively low fat. You may not get the advantage of ketosis, but you can still lose weight and get healthier as long as those carbs are health-building ones and not the ones that digest down to pure glucose or fructose so quickly as do the starches and many of the fruits. As long as your results are what you are looking for, and your blood sugar is doing fine, go for what you can do.
  7. We absolutely love your blog and find many of your post's to be just what I'm looking for. Do you offer guest writers to write content in your case? I wouldn't mind creating a post or elaborating on many of the subjects you write concerning here. Again, awesome website!
  8. Gary Xander
    Might be a silly question to some, but how much omega-6 fat should I be aiming for? or how much is too much?
  9. Zepp
    You should be aming att some few grams a day.. and thats its nearly imposible with modern food!

    Its same with carbs.. one can try to reduce them.. but its almoste imposible to avoid them.

    And to this.. if you is a male its seems that one can use more as enegy, becuse of higher energy expenditure!

    The real culprit is that one should not have PUFAs as an major energy source!

  10. natosha
    ok so took a break went off very low calorie 800 and still in 4 days gained alotof bloated water weight. now back to lose it, yesterday was day one for me again up at 2000 and little less but around there fig try at moment 1800-2050 not going count calories but guess at moment try there.

    my idea is plenty of eggs, a little bit cheese ultra thin cuts so it don' t cause issue
    and meat

    will then slowly add fat back but right now just as is prepared foods

    so far day went well
    just hoping maybe atleast pound water weight to be lost tomorrow

    feel so scared hated this bloated fat feeling

  11. I'mafan
    @ Natosha. It seems like you are really struggling to understand the LCHF way of eating. Go to the top of the page and read it through carefully. Dr. Eenfeldt has explained it all beautifully and if you just follow what he says in this blog, you can't go wrong. Stop all this experimentation - you are really harming yourself. Just eat the stuff that he advises - as much as you like - and don't eat the stuff that he tells you not to eat. You seem to have a lot of discipline, so apply it by doing the LCHF in the RIGHT way. And don't keep weighing yourself. Weigh yourself not more than once a week, then if you are doing everything right, and not losing any weight, you can ask for advice. And with all respect, I find your posts very difficult to read if you don't use commas and full stops etc. Maybe if you can express yourself more clearly, you may get better help here. Best of luck.
  12. natosha
    ok i'm sorry, I do want to do the plan correctly. After all this experimenting i thought i could find a new mix of plans in one but i guess it really didn't do what i expected. I guess now i'm just ready to get back on the plan. I have few questions, I know says eat all you like and I guess the idea of how much fat is preferable? Could you do it with no added fat, just the fat that the meat and eggs have in them same with cheese. I also wondering about cheese I notice no limit should we limit it like atkins 4ounces only?

    and when you begin again on low carb plan, does it take long for water weight to reduce?

  13. natosha
    oh and i know this is off topic, but there was a site i seen the other day

    that tells you for ketosis. the plan tells you to eat steak and eggs and tons of butter

    2 meals - 4-6 eggs and 3/4-1 1/4 pound steak for bf
    and same for supper

    cooked in tons of butter

    from that i keep wondering, with all low carb plans is that is this ment for all or just more for males.

    so in this diet if a female ate as much as a man did will the outcome be the same

  14. Zepp
    natosha.. if you only eat full fat foods and not more added fats then to cook with.. this is a high fat meal plan.

    Fat is energy dense and make you feel satisfied a long time.

    And one shouldent eat tons of fats, one should eat enough!

    There is no magical diet for losing weigt. there are only better or worse!

    The best ones is those how give you all the essentiall nutrishment and make you eat no more then then you body do needs.

    Try to eat three meals a day.. and only real food.

  15. natosha

    my new approach i think is to keep to the plan

    protein, fat, carbs

    keeping i think my fat under control at 60-65 percent

    and protien at 30-35 area and
    carbs rest

    keep it normal that did seem work best for me.

    from learning mistakes did help tho now i understand why certain ways don't work

    fat too much - body feels horrible and you barely feel dead, and body might stay looking good for short time i did it you do not feel great any way and body doesn't function well.

    too much protein - your body just tends to store and doesn't really need that much to live on and plus its not all that great without fat

    too much carbs- even low calories the body still blows up and u won't lose no matter what even at 800 or so would just be alot muscle and body will just be looking horrible

    and last low carb and very low calories - your body is great but if your calories too low your lose but you probably feel unhappy being not able to eat to be full

    so in all the best is a balanced of fats and proteins to carbs

    I guess in a thought , i needed to find out why certain things work and why it can't be done another way.

    and now that i figured this out i'm glad to say i learned alot

  16. I'mafan
    @ Natosha. Happy for your sake. One of these days you will break free, just like I did and you will really be free and this way of eating will be so natural and uncomplicated and without any rules and regimens and disciplines, so in a way it was good that you made a lot of mistakes because you learned from it. Whatever you do, don't stop this way of eating.
  17. natosha
    thank you i feel i think i truly learned my lesson to stick to a natural way of life.. i just feel bit bad order over 150 dollars worht food thinking try new thigns and now i won't be able to eat so might give away to food shelter or family but they probably won't want it lol
  18. natosha
    curious approach. a person can enjoy like any animal a certain amount to eat right?

    so if one ate, 2 meals instead a 3 meal day.

    2 big meals, for example:

    breakfast at 5:30-6am have - 8 oz bison ground cooked in pan or beef and 4 eggs with slice cheese provolone and season and glass water

    then 8 hours later
    2pm have dinner - 6oz beef or bison, and 6 eggs and slice cheese season and glass water

    plus water to drink all day. in away i was thinking cause
    my dinner i make my largest meal if i put my breakfast and lunch together
    i will be as full as i am for dinner and could last 8 hours since i have to last 5 just for lunch about

    so with that then i'd be able to let my tummy have room to digest better

    and i notice with having small bf and lunch and big dinner that

    i can't wait for dinner cause its filling and appetite is gone but
    bf and lunch just doesn't fill and i find i just want day pass for more dinner

    i mean i fill but i don't feel filled long and satisfied as i do with dinner.

    so thinking from all the feeling from even when i was young a larger piece kept me happy but tiny pieces kept me wanting more.

    so was curious if i could just do two meals a day since i know in the wild animals don't go meals but hunger they prob feast one large meal and be fine lol

    so is there anything wrong with that?

  19. Bookwyrmb
    Natosha: What you are describing is called Intermittent Fasting and ther e is nothing wrong with it.
  20. natosha
    awesome thanks so much for quick reply lol :)

    i think i'll do alot better with two filling meals then 2 unsatisfied meals and one filling meal lol :)

    make me have more of my day to think about having fun and not my next satisfying meal lol

  21. Zepp
    I altso prefer two meals a day if I have i choice.. and thats what I do eat on holidays and on summer vacation!

    Working days I often eats three times becuse of regulated lunch break.

    Its realy nice to feel real hunger and to eat normal dishes till one is satisfyed!

    And as you do wrights.. planing is more easy, and one have a lot of spare time to think about other things!

  22. natosha
    so far day gong well, I think this two meal is best idea

    my body is digesting a whole lot better

    less stress
    feel better inside
    and food isn't on my mind
    just being happy and doing what i want to get done is all that is on my mind

    i feel terrific i think this option was a great choice :) ty for responses and always

  23. I'mafan
    @ Natosha. You've inspired me. I realised after I read your post that I am never hungry at lunchtime, because I eat a very filling breakfast, but I eat a meal anyway. This is just one ofmy former eating habits; eating like a robot whether I'm hungry or not. So I am also going to eat just breakfast and supper from now on. But doyou know what I have found to be wonderfully filling and luxurious? A cup of broth (bouillon cube in boiling water with a spoonful of thick cream stirred in.) Dr. Peter Attia believes one should take in extra salt and this is a wonderful way of doing it. I have it instead of coffee or tea. (It's mid-winter where we live now.)

    @ the LCHF "gurus" :) , Am I right if I say that very small amounts of carbohydrate spread out through the day - like a spoonful of tomato ketchup with a protein only meal, which has only 4 g of carbohydrate - does not cause insulin spikes and IS therefore better than, say, a slice of bread - 12 g carb - once a day with a meal? As I understand it we lose weight by keeping insulin levels as low as possible right during the day...

    This is what Gary Taubes states in an article “Good Calories, Bad Calories: What Really Makes Us Fat?”

    “As it turns out, every hormone in our body works to release fat from our fat tissue, with the singular exception of insulin, which works to put it there. And insulin levels in our blood are determined primarily by the carbohydrate content of our diet. The more carbohydrates we consume, and the easier they are to digest, the higher our insulin. Insulin tells our fat tissue to accumulate fat. So long as insulin levels remain elevated, fat is locked in the fat tissue and can’t escape.”

    “After a meal is digested, insulin levels should decline. When this happens, fat is released from the fat tissue in the form of fatty acids and these are then burned in cells for fuel. For this reason, another necessary requirement for remaining lean is to have lengthy periods during which insulin levels are low and we burn our fat for fuel. When insulin levels remain elevated, fat can’t escape from the fat tissue. It goes in, but it doesn’t come out, and we can’t use it for energy. A meal without carbohydrates is a meal that doesn’t stimulate any significant insulin secretion. You store very few, if any, calories as fat, and you get plenty of opportunity to burn the fat you had stored.”

  24. natosha
    awesome :). I have notice my body is releasing toxins so much easier like i feel slimmer and not weighed down with food to digest from each meal. less strain on the body.. I'm glad i was able to help:). I like that idea you gave the broth, I use to drink a ton of broth and you know then i stopped. I should take that back up, so natural and easy to make. Love making my own, pork broth, beef marrow broth, chicken broth.. lol and so easy and filling and natural :)

    thanks for mentioning that. I really should do some more of that.

    I am curious tho.
    about this i was looking up the other night about meat and digestion...
    I'm wondering if I chose a low fat type meat leaner beef, leaner cuts no skin on chicken, fat removed on pork etc.. to help my body digest food better, because if my digestive system is weaker then most I was wondering if that could also be a reason i was struggling and not being able to digest as easy as i am now with two meals, because of the fat content.. I am choosing more things like bison, and lean beef 92percent fat slowly going less fat. Which from past notice i'm able to digest alot better then when I have chicken with skin, fatty cut of pork chops.. they seem to lay heavy in my body even tho i chew well.

    so is there any thing wrong with going for a leaner source of meat
    like lean beef, maybe lean ground turkey, etc..

  25. Desert rose
    All the posts I have been reading fail to mention the HUGE variety of vegetables and some fruits that can and SHOULD be enjoyed in unlimited quantities for the fiber, vitamin/mineral, antioxidant and micronutrient power packages that they are! It is the best thing about this diet! Are your palates not trained to appreciate the flavors raw or cooking skills fall short to know how to cook them to taste? AND the fact that nearly any veggie tastes amazing, when cooked in butter and lightly salted, simply cooked just until it reaches its most beautiful color, then eaten immediately. with plenty of a variety in each meal of veggies to fill the stomach, no one should be hungry or bored, or have the appetite get sickened or nauseous on overload regarding too many eggs, meats and cheeses. That is the main reason I see people fall off this diet. Programmed to hate vegetables over-cooked, soggy, and all the color past vibrant, turned to puke greens and brown shades.
  26. Nana Morken

    I'd be very careful reducing animal fats. Usually problems with digesting fats come to us either from years of eating a low-fat diet, having gall stones which block bile flow, or no longer having a gall bladder. Starting slow with animal fats (the broth you mention that you make would be ideal - and homemade broth comes with the added benefit of being msg free, unlike most purchased broth cubes). You could consider taking an ox bile supplement which really helps with digesting fats. It would be a shame to miss out on all the incredible health benefits of consuming lots of animal fats. Dr. Natasha Campbell-McBride says that without a good flow of bile we cannot digest fats. Here is one of her sites: http://www.gaps.me

  27. Norma
    I can live without bread and pasta and even rice if I have to but, I need 1 tsp of sugar in my coffee. What about honey and onions? Can I substitute honey for sugar in my coffee? /Can I still use onions and mushrooms in my salads and stews?
  28. natosha
    for me i am lactose intolerance n from dairy bacteria in gut prob ruined from diahreea

    so have really bad digestive track .

    plus other past abuse.

    my idea is lean meat but eggs keep like the 10 r so i have whole just reduce a little more calories with meat switching

  29. natosha
    thinking lowsalt tuna r no salt be great tuna packets n eggs fill up on less cals n ortable if no power from storms
  30. natosha
    i wonder is it possible to have too many eggs sorry for questions just curious i love them think i use to eat 11 cause so nutritious and simple and tasty but could there be down fall.. i already have high cholesterol but its genetic my trygl. are great tho so is my good cholesterol reason not on any meds.
  31. Zepp
    Norma.. honey and sugar is the same!

    Honey is more expensive so mayby you would be more carfule with it.. or try Erytriol!


    You know onions is high carbs, but one have to have some comon sense to it.. onions is real healty food.. and how many kilo do one eat on one day?

    Garlic has 30% carbs, tastes wonderful, and says to have healt benefits.. and one dont eats a lot of it.

    Mushroms is almost water with some proteins.


  32. Zepp
    Natosha.. you can eat as many you want, but try to be little more moderate about your diet changes.

    Mayby its only your thougts that you wrigts about, but its seems that you switch plan all the time.

    Stick to the natural way of eating.

  33. Norma
    Zepp thanks for the input. I just heard about this eating plan today. I am investigating it on the net. My doctore recommended it and also my physiotherapist. She gave me the web site. She is also Sweedish. I want to go on this plan but I am so sceptical about plans that cut out food groups. |But I really need to lose weight and will try anything at this point.
  34. Norma
    Notasha I have heard that eggs have nothing to do with your cholesteral count. Yes they contain cholesteral but it is not the kind that influence your count. |That count is regulated by how your body creates cholesteral not what we eat. I always buy the Omega3 type and I eat 2 - 4 a day.
  35. Zepp
    Norma.. one should always cut out foods that unhelty.. junkfood, with lot of energy buth without nutrishment!

    Its about eating real food, full of nutrishment and if one have to lose a lot of weght, than its a good ide to reduce carbs and ad some more fats.

    Its about geting normal glucose levels, that giv you normal insulin levels, to upregulate fatoxidation in your cells, to uppregulate lipolysis in your fat cells and promote ketosis and glukoneogenes.

    And its not about cuting out carbs, its about to limit them and to eat other veggies that not so carbloaded.

  36. natosha
    i use to eat omega and all types , but highest ate was 11 lol i love eggs i mainly
    keeping to lean red meats cause i'm anemic even tho i eat alot i guess no matter my red and white counts always low and eggs just love any way lol :) remind me of a beautulf sun with fluffy white clouds lol around it :)
  37. Norma
    Zepp, I was thinking I can always have spaghtie squash instead of pasta. And I don't have to cut pasta altogher right? I can still have a sweet potatoe now and again. Just not everyday like now. This road to fitness is going to be completed with trial and error. i just have to keep trucking.
  38. natosha
    finally progress 4 days 2 pounds loss lol

    with reduce meat fat for cals keeping volume n flavor slow adjust 10 eggs season water warm temp
    2 thin piece cheese might do more slowly
    n my two splurges lemon lime soda diet no salt caffenie clear liquid lol :) doing pretty good fig perfect meal times for body n think its working two meAls a day n perfect set up :) yeah

    n all working out

  39. Hi.

    I was wondering about nutrient ratios? I am fine with little carb intake, but concerned about how much fat/protein I should be consuming in grams. Is it just a free for all with fat and protein? Or should I be aiming for a specific amount in grams of each nutrient?

  40. Norma
    Steve from what I gather nothing is measured in lb or grams. I think you just eat slowly and stop when you are full. If I am wrong please let me know.
  41. natosha
    curiosu to try adding carbs from natural sources like almond nut butters raw almond butters or macadamian nut butters and mixing in with lean meats like ground turkey 99percent fat free to add a diff fat taste
    i use to love peanut butter with turkey for flavor but i think peanuts are said to be legumes and said to be bad on low carb cause it is in bean family..

    just thinking creative ideas lol to try

    or just keep to the idea cheese, eggs and meat lean. which has help digestion and all leaner cause of my past abuses towards my body and lactose intolerance my bacteria is probably messed up big time lol

    iwould love to add veggies like onions and carrots but then more carbs would be added and have to be careful carbs don't really agree with me so much plus i have trouble digesting veggies and such not so simple they last in my gut from morning till night undigested all day
    i know from one day had carrots and cabbbage and 8am and then at 4-5 pm when i got sick after having something i ended up tossing up the veggies too. plus i find them unsatisfing now so trying stay away and also constipates me lol oddly. Fiber was never a friend of mine
    constiapated me then helped.but with out fiber i go easily

  42. natosha
    guess just thought of pizza or something pop in head and or bowel chocolate cereal.. lol love how eat natural but miss a flavor of that guess lol need try mixing up my ideas instead doing similar meals day in day out. no doubt i love them simple tasty filing but would prob be good mix it up lol
  43. natosha
    also thinking maybe as good approach even tho eating two meals try changing it up with diff meat but reduce size too maybe replace with less calories but more cheese or something else cause i feel i'm getting to filled on same size think since body shrinking and feel fuller then normal and i just don't feel for food any more i guess
  44. natosha
    ok i think now that body is doing alot better my idea is sorry u can skip all rest on top sent, just alot on mind.. thinking maybe

    well fig out plan for tomorrow but was thinking if i get to my weight goal and such wonder if i could add back calories since my body is adjusting i knew before like i was at my goal and then having a huge tub butter on all meals and alot food protine like 2 pounds meat a day or so and just alot
    but was yummy lol and many mini meals

    tho with two i feel fuller faster prob shrinkage even tho leaner cuts and all eggs good fat source and cheese thin cut cause lactose thing best keep small.

    but wonder if from my measly 1200-1400 area in midle like 1300 something or less, thinking if i could go back to 2300-2800 cause i was maintaing weight with high fat and mix protien low carb approach and no issue for like a entire week then i gave into depress modd had no allowed food like franken food fudge bars sugarfree and dairy and low calories tho but that ruined my entire balance went back and got back on track.. then tried that pasta and constipation from it staying inside for ever got rid that back on natural path and such just
    curious to the idea if i could try go back to eating more fat butter and all after i get back to my goal

    i mean i am filling faster on 2 meals and don't crave food just feel like wantto go to bed more lool then eat
    when ate more mini meals just wanted to eat

    but 2 keeps me full and satisfied for long time

    thinking about that idea if possiblity?
    cause work before and was at my weight for while and ate so much fat and butter and cheeses 9oucnes a day and like 15 tblspoons butter a day and my system would clear out easily all day

    hmm what do u think?

  45. John
    I think you should stop commenting on this... this is not a forum, its for comments regarding the above blog post...
  46. natosha
    sorry i just wanted some ideas
  47. John
    Try here for help


    :) alot of people on there will help you out.

  48. natosha
    ty john
  49. natosha
    ok that site isn't realy helpful. i want to know cause i want to do today and need know like fast

    if i have from 1300 for past days go to 2000-2200 calories more fat from butter and whole raosted chicken for my 2nd meal at 12 i wonder if it would be a wreck to my diet plan ? i just craving it so much right now

  50. Zepp
    One should always try to eat in a normal mode.. for example 2-3 times a day.. and eat enough to feel enough full and to feel fine the whole day.

    Its seems to me that you are experimenting a lot.. and then you not getting in any normal eating pattern.

    1300 Kcal a day is for a smal child.. and if one do eat that little as an adult.. almost everbody gonna get havy cravings.

    The only thing to do about it is to eat real and fatty food, to stop does cravings.. and then take an aproch to get to normal eating plan after that!

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