Do you want to eat real food (as much as you like) and improve your health and weight? It may sound too good to be true, but LCHF (Low Carb, High Fat) is a method that has been used for 150 years. Now, modern science backs it up with proof that it works.
There is no weighing your food, no counting, no bizarre “meal replacements,” no pills. There is just real food and common sense. And all the advice here is 100 percent free.
Contents
- Introduction
- Dietary advice (in 20 languages)
- Theory
- Tips and recipes
- Cookbooks and more
- Frequently asked questions
Introduction
A LCHF diet means you eat less 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 LCHF 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 and potatoes).
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.
Real food. Add some good fat (like butter).
There are solid scientific reasons why LCHF works. When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat storing hormone, drops. This increases your 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 pre-low-carb diet dose of insulin 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.
Dietary Advice
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 choose organic eggs.
- Natural Fat, High-Fat Sauces: Using butter and cream when you cook 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: Good to eat instead of candy in front of the television (preferably in moderation).
- Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream.
Basic tip for beginners: Maximum 5 grams of carbohydrate (excluding fiber) per 100 grams of food
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. 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 most days
- Water
- Coffee: Try it with full-fat cream
- Tea
Advice on LCHF in other languages
- Bulgarian (pdf) (another version)
- Croatian
- Czech
- Danish (pdf)
- Dutch
- Estonian
- Finnish
- French
- German
- Hebrew
- Hungarian (pdf)
- Italian
- Norwegian
- Polish (pdf)
- Portuguese
- Romanian
- Russian
- Spanish (another version)
- Swedish
The Theory Behind LCHF
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. Just 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 (pictured to the right). In large amounts insulin prevents fat burning and stores surplus nutrients in the fat cells. After some time (a few hours or less) this may result in a 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
A 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 gives a longer feeling of 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 during 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 some extra 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 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.
How low to go?
The less carbohydrate you eat the more pronounced the effect on your 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).
The Food Revolution
This presentation I gave at the Ancestral Health Symposium 2011 summarizes the history and science behind the ongoing LCHF revolution.
More theory and practice
Here four of the world’s biggest experts on the subject explain the theory and practice of carb restriction:
Tips and recipes
Breakfast suggestions
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 crème fraiche
- Sandwich on Oopsie-bread
- A piece of very thin hard bread with lots of butter, cheese, ham, etc.
- Cheese with butter on it
- 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.
- Drink water with your meal or (occasionally) a glass of wine.
Snacks
When you eat 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
Olives and nuts can replace potato chips in front of the TV. 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. With meat dishes, ask for extra butter.
- Fast food: Kebab can be a decent option (preferably avoid the bread). In 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 is 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 store:
- Butter
- Heavy cream (40% fat)
- Sour cream (34% fat)
- Eggs
- Bacon
- Meat (minced, steaks, stew pieces, fillets, etc.)
- Fish (preferably 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 difficulty with cravings / sugar addiction, it is smart to throw out (or give away) sugary and starchy foods, “light” products, etc. These include:
- Candy
- Potato chips
- Soft drinks and juices
- Margarine
- Sugar in all forms
- Bread
- 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 stink. They have prevented the weight loss for loads of people. They’re usually full of carbs once you see through their creative marketing.
For example, Dreamfields’ “low carb pasta” is almost pure starch that’s absorbed more or less like any pasta:
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 the blood sugar and insulin. The rest of the carbs ends up in the large intestine, potentially causing gas and diarrhea. Furthermore any sweeteners can maintain sugar cravings.
If you want to be healthy and slim, eat real food instead.
RECIPES
Easy ways to cook eggs
- Place the eggs in cold water and boil 4 minutes for soft-boiled or 8 minutes for hard-boiled. Eat them with mayo if you like.
- Fry eggs in butter on one or both sides. Add salt and pepper.
- Melt some butter in the frying pan and add 2 eggs and 2-3 tablespoons of cream per serving. Add salt and pepper. Stir until done. Add some chives and grated cheese on top. Serve with fried bacon.
- 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 omelet solidifies on top 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.
Oopsies
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 (can be excluded)
½ teaspoon baking powder (can be excluded)
- Separate the eggs, with the egg whites in one bowl and the egg yolks in another.
- Whip the egg whites together with the 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 choose, 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 eat Oopsies as bread or use them 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 for a swiss roll: Add a generous layer of whipped cream and some berries. Enjoy.
Less strict: some bread
Can’t live without real bread? Then have a thin piece of bread and add lots of butter and toppings. The more butter and toppings the less bread you need to feel satisfied.
Instead of potatoes, rice, 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.
Salads 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. Heat 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.
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.
Here is a good example:
Good luck with your new LCHF life!
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Further reading
Do you have more questions about LCHF? See my page with common questions and answers.
Do you want to lose weight as effectively as possible? See How to Lose Weight.
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2,113 Comments
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.
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.
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
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.
Might be a silly question to some, but how much omega-6 fat should I be aiming for? or how much is too much?
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!
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
and when you begin again on low carb plan, does it take long for water weight to reduce?
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
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.
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
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?
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
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!
my body is digesting a whole lot better
less stress
and
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
@ 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.”
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..
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
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
Honey is more expensive so mayby you would be more carfule with it.. or try Erytriol!
http://en.wikipedia.org/wiki/Erythritol
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.
http://www.fineli.fi/food.php?foodid=345&lang=en
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.
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.
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
with reduce meat fat for cals keeping volume n flavor slow adjust 10 eggs season water warm temp
doing pretty good fig perfect meal times for body n think its working two meAls a day n perfect set up 
yeah
2 thin piece cheese might do more slowly
n my two splurges lemon lime soda diet no salt caffenie clear liquid lol
n all working out
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?
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
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?
http://www.marksdailyapple.com/forum/forum.php
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
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!