LCHF for Beginners

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

  1. Introduction
  2. Dietary advice  (in 27 languages)
  3. Theory
  4. Tips and recipes
  5. Cookbooks and more
  6. 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

More healthy tips

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Advice on LCHF in other languages

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

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

  1. 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.
  2. Fry eggs in butter on one or both sides. Add salt and pepper.
  3. 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.
  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 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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3,584 Comments

  1. natosha
    i guess cause i'm very thin already its seems right for me i'm 75 pounds so it is hard
    disabled and such
  2. Bookwyrmb
    Natosha, I was not aware that you are trying to gain weight. I don't believe any of those of us who hang out here are well versed on how to purposely gain weight in a healthy manner. Most of us are battling weight in the opposite direction. We have too much that likes to hang on to us tenaciously. We use a high fat diet to lose weight. Maybe if you keep the fat high, but add enough protein and healthy carbs to bring your calories up to more than you normally would burn, you would put on healthy weight. Lift weights to build muscle and feed those growing muscles some easily digested protein (like whey concentrate in a shake with honey for your sweetener). Add a nutbutter sandwich on sprouted grain sour dough bread. Avoid commercially prepared mayonnaise and salad dressings (make your own) and all manufactured vegetable and seed oils. Don't eat processed foods. Anything in a box or package has bad things in it. Make your meals from scratch from fresh food bought locally. When you get healthy, your weight should normalize.
  3. natosha
    oh no i'm want to lose weight actually 4 pounds to go
  4. natosha
    so if i don't eat what would put weight on it don't matter realy how much cause from 1300 today i do want more to eat for dinner two meals was ok but i digest faster now thinking need more later

    but just don't want to add weight to self and i fear cause if u go from too much fat high calories
    u just get fat.. if u balance not sure if it will help weight loss or if u eat too low will it as much time to lose as if u ate high amount

  5. Norma
    I see a lot of people talking about # of calaries. I thought the idea is not to count calories with this plan. Also I'm assuming carrots are on the "do not eat" list, because they grow underground. Am I right or wrong.
  6. Norma
    I see a lot of people talking about # of calaries. I thought the idea is not to count calories with this plan. Also I'm assuming carrots are on the "do not eat" list, because they grow underground. Am I right or wrong. I have stopped putting sugar in my coffee. I must say it took some getting used to,
  7. Bookwyrmb
    You should not have to count calories and there are many reasons why the same number of calories would affect people of the same height and build differently, but total amount of food will effect one's weight eventually, after everything else is normalized. Generally, high fat has a good effect on metabolism. However, if one also ingests high carb, weight gain usually occurs. Excess protein can do the same thing. It is convenient to refer to total food intake in terms of total calories. Whether carrots should be avoided is regularly debated in LCHF circles. Differentiation between cooked and raw is also taken into account. See Mark Sisson for more on this.
  8. Zepp
    Calories do counts.. but dont bother to count them!

    Your body does this for you, and its managed by an mecanism cald apetit!

    Some peopel have lost there fellings for hunger, and must be more aware about how much food to eat to be at normal range.

    Calories is an great mesurment of energy in food, but its not eny ide to calculate how much is right for individuals.

    And one can be sure that if one need to lose weight, then its nesecery to have calorie defciet, but one should never try to force ones body.. its only strugle against.

    LCHF is about hormonial weight loss, to uppreglate fat oxidation, to uppregulat lipolysis in fat cells and to promote ketosis and glukoneogenes.

    And this is don by reducing carbs, to have an stabil and normal blood sugar and an normal insulin level.

    Insulin do inhibit fatoxidation and lipolysis and in some matter trigger lipases to store fat and convert carbs to fat.

  9. Bookwyrmb
    @natosha: You said, "i guess cause i am very thin already it seems right for me i am 75 pounds..."
    That seemed to me to be that you are saying that you need to gain weight. It is difficult sometimes to know what you are saying with so few marks of punctuation. If you weigh only 75 pounds, you would need to gain weight, not lose it (unless you are a small child, which might actually explain why it is so difficult sometimes to know what you are saying).
    Here is what I thought you were trying to say, based on the clues in your post: I guess because I am already very thin, it seems right to me. I weigh 75 pounds; so it is difficult for me, being disabled and such.
    I would love to know what you really meant.
  10. natosha
    ok i'm anorexic, reason when i was bulimic before and abused my body why kept saying that but didn't say how.. i am bad typing cause i can't concentrate prob cause of it i just also bipolar depressed too so i am just alot messed up in my brain and i'm trying to make my self happy by losing weight that i would love to lose it only makes me happy and sometimes i just type alot because i just want someone to talk too my family can't help my questions and get annoyed easily and i find this site responds fast and listens. other sites tossed me out or such cause they know my condition.
  11. Dr. Kelvin
    Please could you all stop giving health advice to Natosha.
    She obviously has underlying physiological & psychological issues. (see above post)

    Natosha please go and see your GP or nutritionist and stop asking for health advice from people who you do not know.

  12. natosha
    sorry
  13. Norma
    Good advice Dr Kelvin. I would never give her any advice. I would like to give her encouragment on her goals. However at 75 pounds, if she is a grown women, she needs to gain weight. Unless of course if she is 3 feet tall. If she is a little person maybe 75 pounds is not right for her. Somehow I think by her posts that she is of normal height. You are so right Dr. Kelvin Netasha needs to seek out profesional help. I would be more than happy to respond to her progress as I would hope the other people in our group would do for me. I have to lose weight or as my doctor put it, I will be dead within a year. Not only that he told me if I keep gaining they will need a crane to get me out of my home, So I'm doing my best to get rid of this flab,.
    Netasha get help and I for one will listen to you and as you try to do what your doctor advises you.
  14. Norma
    Natasha don't be sorry. Just get some help and keep talking to us. If the others don't want to read it they don't have to. You obviously need somebody to talk to, as we all do. I have several people that I email daily and they email me back. I also have people that I talk to regularly. Don't ever be sorry for reaching out. But do take the advise and seek out profesional help. I will listen to you.
  15. natosha
    ty i'm sorry i guess i really wanted to live low carnivore diet but also have friends.
  16. natosha
    thankyou, my doctors are watching me. since i'm 5'7 75 pounds and pretty much my family scared for me and I just want so much to be able to talk to them. Like today i try to talk to my sister, but of course she makes me cry. How she only cares about me but she always rubs in like if you eat this or that carbs u need that u need eat like us and such.. and always hurts me.. typing this making me cry.. My grandmother once in a while says samething like you need to eat. I do eat I eat more then my mom and my aunt do. and my moms 220 pounds at this point but bipolar runs in family mom has it so her meds probably got her that fat since she barely eats. my aunt bipolar my cousin. I just love talk to some one and have friends it hurts going to forums and they all won't respond to my questions cause of my weight when i figure be honest to say. I know its not healthy but i have no one around me to help me answer my boggling questions. i love low carb only foods i can eat is meat and dairy cause well dairy i'm lactose intolerance but a little is ok. just that like grains hard on system can't take the fiber. and bloat up badly and feel sluggish. veggies don't digest i can have for 8 in morning and have it still in my gut at 3pm no matter length i cook them. and constipate me. fruit i can eat but ruins my teeth sores in my mouth and blood every where. makes teeth senstive. but meat dairy and fats i can tolerate only so why i want to live a carnivore life cause i feel its ment for me and the wild life is like a perfect form of it. how lions could enjoy a zebra and relax alll day and maintain strengthh and not gain weight and be strong and healthy .. sorry for going on
  17. Norma
    I know what you mean about having somebody to talk to. I have 2 daughters, both thin. The youngest one is the worst. She yells at me and makes me cry. My older daughter is not so bad. She does the crying and says she wants me around for a long time,. But you know you don't need critisizm in your life, you need compasion. I've been trying to lose weight for years. I been to Weight Watchers, Herbal Magic, oh and the list goes on. I've tried all kinds of diets, soup diet, cabbage diet, low fat, all veg diet and the worst one was the fruit only. That one nearly killed me. I had so much fruit in my system that I broke out with cankers in my mouth and my lips puffed up. So don't let anybody discourage you. Just keep on trucking and avoid people who's sole purpose in life is to make you cry. You know what you have to do, so just do it. Well I'm going to make my dinner now. I'm having lamb chops and green beans. Keep up the good work and I'll talk to you tomorrow OK?
  18. natosha
    thank you norma, its funny how your diets are exactly ones i've tried
    fruit one cause bloody mouth acid and teeth rotting feeling turn yellow gross and mouth alll sore.
    the weight watchers did alittle but no luck
    all raw
    all just veggies all diff types then just found out my only hope is low carb only thing feel great on.

    wow your dinner sounds yummy .. enjoy it :)

    thanks so much

    yeah i wish people could understand but i know they care but its hard when you get told to change or they won't listen to you just think your doing wrong, because its not what they do.
    i'll talk to you tomorrow going to head to bed lol be up at 12-1am then up at 3 to get up for the day lol haha
    have great night

  19. Norma
    Well I made a human error this morning, I'm so used to putting 1 tsp sugar in my coffee that I did it without thinking. I guess the world is not going to come to an end. Now I do have a questions. "Where do sweet potatoes or yams fit in? Are they considered a potato/starch or a fruit grown underground? Is it possible that these are allowed?
  20. natosha
    i think sweet potatoes and yams are lower glycemic so not bad for blood sugar.. but i think since they are a starch some might not handle well. My day lousy, I made good choice no roaster cause packed with fillers and got a cornish game hen cooked up was so much better new love lol going do more often.. my day was good but only till my boy friend broke up with me because of my families drama issues. saying its him not me and he can't take drama, and its just too much for him.. everyone has drama .. Oh well atleast my dinner was good lol.. but atleast another thing didn't feel like binging and getting sick over it. everyone said i was better off with out him. he really wasn't helpful and I could do better.
  21. Norma
    Yes you handled that well. When I was 19 the love of life broke up with me. I was devistated. I graduated then he broke up with me after 4 years together. I was planning a wedding if you can believe that. So my hat is off to you for doing a good job. Maybe he will realize he made a mistake and come or maybe he won't. Either way you did good. Congrats.
  22. natosha
    ty Norma, I feel so down tho like now my brains trying find new goals to do just to get off my mind.. i can't stop crying out of no place. this was my first real relationship, and all the things I had issue with him I figure i could live with no matter what cause I was in love, but I guess when my sister told me to break it off before i should of just did so. but i'm to kind and wouldn't want to be rude or no how too. so i stayed tough and figure he'll change, but find out he just can't stand drama which everyone has.. so now i'm like so lost i guess. no one to hangout with. no place to go just alone
  23. natosha
    today was a test back to eating variety, of thigns from lean meat and chicken with skin. butter and cheese up to 6 not good for gut from lactose but try keep thin and 2 per meal or less
    since yesterday went well at more food figure this try for more fat to balance out so got good amount in today then for past few days wonder to see if it would do any better if doing so

    possibly 60-65 range

  24. Bookwyrmb
    To: Comment Notification Show details

    Norma, we all have different tolerance levels for carbs. You want to experiment with your own metabolism and appetite. Start out at possibly 75 total grams of carbs a day if you want to find your level. Make sure you have adequate protein for your height (0.8-1.0 gm per kg of ideal body weight) and add enough fat grams to bring satiety so that you are satisfied but not "full" and you continue feeling no hunger for at least four hours. There should be no craving. If you experience craving or true hunger before four hours, and you made sure your protein amount was adequate, you have probably had too much carbohydrate or not enough fat or both. Experiment by dropping your carb grams by five grams and increase your fat grams by 2-2 1/2 grams. If that doesn't do it, repeat. There is no minimum requirement for carbs. You don't need any. Your body can make them from protein. Carbs are not our friends. They cause cravings. Cravings and hunger cannot be long denied. If our bodies are used to getting energy from sugars and starches instead of fat, they won't be happy if they don't get those carbs, so they give us cravings or signal hunger. We must train them to start using fats instead of sugar. They won't learn this if we keep pouring in the starches and sugars. Coconut oil can help train your body to use fats for energy and keep that hunger at bay. You have to curtail your use of starches, though. How much you need to cut down remains to be seen. I do believe most of us with weight problems should never go over 70 grams a day. There are lots of veggies and some fruits that will give you more bulk and nutrition per gram of carbohydrate than a sweet potato. Try raspberries with cream. Oh my word, what sheer luxury!

  25. Norma
    Thanks for the advice on carbs. I hate counting anything, carbs, calories or anything. And I'm old enough to not understans grams. Well not quite true, I am more comfortable with lbs. and ozs. I'm really bad at converting. But like you said I have to find my level. I'm going shopping tomorrow so I will pick up some raspberries and I do like cream. I will try cream in my coffee instead of sugar. I'm also taking all my pasta (well most of it) over to my daughter's place tomorrow. I'm going on the premis that out of sight out of mind. I'm going to try the mashed cauliflower too. When I was a kid my mom used to make a Nefie dish called dirt smash. It was boiled root veggies (potato, carrot, turnip, sweet potato) She would mash them altogether with loads of cream, butter and sugar. OMG it was soooooo gooood. Of course you had to put gravy on it. My mother would make gravy at every meat. if she could of she would have made gravy at breakfast. Her pancakes and saucages were to die for. I've tried for years to make her butter tarts. I have given up. When you bit into them the pastry would just crumble and the filling would run down you arm. Oh my I do go on. Sorry.
  26. Norma
    Hey Natasha just take your heart out for a walk. I know that sounds weird but it really works. Cry for awhile and grieve but then count you blessings that he ended it sooner rather than later. Life does go on. Walking worked for me. My daughter takes after me. We both walk for hours when something is bothering us. Well I can't walk anymore but I do go out on my scooter. It is a beautiful world and so much to see. I don't know if you live by water but I always like to go and watch the ducks. Just do what works for you. Enjoy life, it is out there for everybody and it is free.
  27. natosha
    thankyou, your right i need too. i feel bad cause my lactose intolerance I prob did feel upset that i ate so much more dairy cheese and butter that now i'm nonstop in the bathroom. prob not absorbing any thing but my comfort food tends be butter and cheese lol. but your honestly right i need to get over it and thank my stars it was sooner. Before any thing serious went on or something. I'll let you go for the night going to head to bed hopefully can sleep and not be in bathroom all night like i feel i'll be going few more times. sorry tmi. lol

    have good night talk to you tomorrow.

  28. Tryin
    Hi there I am new to this way of eating and this blog but have had a good look at the info here.
    One thing confuses me. When some are confused about the food they should be eating they dont seem to refer back to what the "Doc" wrote initially, Instead what seems to happen is that there are all sorts of references to other sites and a lot of hypothesising etc.
    Can someone enlighten me as I think what is written on the LCHF page for beginners is clear and straitforward,,,all that extra info does my head in.
    Apologies I dont want to offend anyone but in my case less is more :)
  29. natosha
    i'm guessing that a better of fat at every meal does improve metabolism then just lean protien cause of the stopping the transformation of protien to fat in the body.

    so if one ate small hen 1.8 pounds
    fried in lard then served up blk pepper seasalt unrefined natural and
    with sauce of 3tblspoons butter and spices of hot red pepper flakes cayenne

    would that be perfect balance

    right ratio of fat n protien to offset the protein being too much and keeping it from becoming fat

  30. tosha
    the coconut oil which is one that doesn't have a coconut flavor i would love to fry or use it but i hate coconuts, so which one is without the taste? and know the best brand?

    because i hear it is really good for you.

  31. Bookwyrmb
    The refined coconut oil is what you want for a neutral taste and odor.
  32. Bookwyrmb
    @Tryin: No offence taken.
    Yes. It can be confusing. Just stick with the doctor's information. The comments section is for those who want to "play" with the info a bit. I agree it is puzzling why people don't read the absolutely great information that the doctor has given here before they start asking questions. Just the way some folks are built, I guess. Some of us just try to help when they ask without judgment.
  33. Norma
    You are so right. It is called Low Carb High Fat. It does not say NO Carb. I am just watching that I don't eat carbs as often. I did enjoy my toast on Sunday though.
    Hey Natosha how goes it today?
  34. natosha
    ok, bit like stressed sleeping didn't get much fig will sleep early today all thought was of yesterday. and like i guess in way i feel alot slimmer like i'm at my weight but oddly i'm not just my body prob toned up slimmed down the fat and such. I'm curious can like waste and water cause weight to be up a pound cause after i weighed my self i notice i had alot stuff in my gut coming out still and figure it could of been that, so i didn't want to let that bother me. i added more fat today butter at every meal. and cheese fat. and now protien is kicked down a bit but higher fat so its well balanced out better

    interested try to fry do something diff but right now i guess like
    thinking high fat might help better maybe could be a good change back to more fat moderate protien and all at each meal. and if thats possible to be bloated, and have body stuff cause weight to be a little off

  35. Bookwyrmb
    You need to GAIN weight, Natosha. I don't know how you could possibly be so out of touch with reality and your own body as to think you could possibly need to lose more weight. Please work with your doctors more closely and get your head straight. I am 5'7". I was super thin at 125 lb. My spine stuck out in back and my pelvic bones in front. That was not healthy or pretty. You weigh 75 lb! That is 50 lb less than I weighed at the same height when I was too thin. Please realize you need to adjust your self image to one more in touch with reality. I am probably not the first petson to try to tell you this, but I hope to let you know that no one on this site wants to help you kill yourself.
  36. I'mafan
    Re: John's comment to Natosha earlier on. I suppose I am one of those who had asked for and received a lot of help, for which I am very thankful, on this blog, so I'll have to stop it too. I did not think there was a difference between a forum and a blog. But I do now, after I looked it up. Dr. Peter Attia - the Eating Academy - who I and most of the others who visit his site have enormous respect for, has a blog and he personally replies immediately to any question asked in the comments no matter how stupid. I have asked one or two really stupid questions on his blog and he is always the gentleman... displaying patience and understanding for the plight of us strugglers not blessed with his brainpower and knowledge.

    "Dr." Kelvin: So, how do we know you are actually a medical doctor? If I was a liar I could have said I was a doctor - very easy to do on the internet and who would know? We are not all morons on this blog. There are some of us who realised quite early on that Natosha has deeper problems than what we can try and fix and started refraining from replying to her and giving advice. We don't have to be TOLD that.

  37. Tryin
    @ Bookwymb
    Thanks for your feedback. We would like to eat sausages on the weekend, what is an exceptable level of carbs per sausage. We have been having one piece of wholegrain bread per day put I note the "Doc" says to avoid starches, sugars and grains so would I be better off eating an oopsie?? Happy to keep my carb level under 50 gms per day
  38. Zepp
    Tryin.. one should make a diferens about easy beginners advice and the total knowledge about human nutrishion.

    Docs advice is a sumarize about how tho eat an healty diet, with less carbs and some more fat.

    There is no rely magic diet, its all about to eat real food, and some do have to cut out a lot of carbs, perticuly thos from junkfood.. without nutrishment.

    Others that are healty and physical active, often tollerate more carbs, becuse they burn them.

    Its about to have an normal glucose level, and insulin level.. and to the rest eating good and healty food.

    Some of us is nerds about human nutishion, and like to discuss it.

    If one is interest one can always read books about it,, like this;

    http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/09834907...

    Look att the whole content of the sausage, and one can have an goal at 5% carbs, but that youtr own choise.

  39. Tryin
    @Zepp
    thanks for your interesting comments and the link to Low-Carb-Living. I am happy to read past posts of yours on this blog as you and others have probably answered many of the questions I have without me having to look for the answers. One thing we have all experienced in our house is that we all have increased thirst, do others have this and we are all eating much less than we were which helps with not overeating. I guess this is the higher fat content working.
  40. Coco
    I'm curious , i know this might be a start my few days I've been enjoying lean protein but now I've transformed to more fat also kept calories around the same. Not that I mind just keeping eye on ratio of carb, fat and protein. I feel good.. I'm just a little curious that I'm enjoying so much allowed foods, but I wasn't sure if it mattered as long as I'm enjoying all unlimited foods from cheeses( which i eat alot of ) butter and meats all sorts.
    I know I still get boneless thighs and skinless but i do load on the butter. I just can't always take the skin.

    Noticed my body leaner think weight may be taking some movement but it is just been few days and plus i was doing too high protein. Now that I don't hunger as much my fat is filling the gaps and it tastes soooooooooo good.

    however sorry for going on, lol.
    My question is even with a change from say if i was eating 200g protein and 90 fat then go to
    160 or less protein and my fat now hits 161 but all same calories and such just change in that and carbs kept same (low 10 or less)
    will that do better with weightloss?

  41. Zepp
    Tryin.

    Yes an incresed thirst is a beginners problem, probably by keton excretion and that fact that insulin stimulate kindneys to retain more water, and with a drop of carb intake one get a drop on insulin levels.

    What one cant think about is that salt always goes away with water, so its a common advice to take som extra salt.

    Yes this is "my sideplate" diet, insted of "my plate" diet!

  42. Zepp
    Coco.. just go for the eating plan as it stand in the begining, eat real food.. at a first step!

    I dont know what problem you have or if you have any problem att all.

    Eat fatty meat and use butter and coco nut oil for cooking, ans sprinkle som olive oil on your veggies.

    If you is at normal healt your body gonna tells you hove much you need to eat.

  43. Coco
    ty i was wondering about the milk too. i felt like adding about two cups a day but my carbs from as low as 6 a day be up to over 30 a little
    curious and proably just add to my diet how bad will that change my approach doing so? will i blow up for making a new approach like that?
  44. Tryin
    Zepp, yes I think you are right about side plate becoming "the" plate. About milk, we dont have it but was wondering about it too. We use cream, butter and olive oil for cooking. Not losing any weight at the moment but this is only our second week. I remain hopeful. Feel very good though.
  45. Norma
    Have any of you ever heard of "Raspbery Ketones"? It is supposed to curb appitite.
  46. Zepp
    Ohh yes.. its say to be able to curb weight gain on an high fat diet, if one only do a lot of exersice an limit calories! (ironic!)

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

    Save your money and make your own keton buddies.. by eating low carb high fat.

  47. Norma
    Actually I was a little skeptical, when I read it is made from rice flour. Thanks for your input.
  48. Coco
    yeah my ma and tried it and grand ma no luck but my aunt she tried raspberry ketones and lost weight .. however she eats one meal a day barely any thing prob super low calories she has whatever but still not alot calories doesn't work out just normal day to day stuff.

    So deff a weight loss just by reduce calories lol

    I am still so curious
    does any one know about milk lactose... My cousin says she was low carb eating
    maybe 2-3 meals a day

    having for breakfast butter fried eggs 3 or 4 with few thin slices of cheddar cheese, and 5 whole chicken wing roasted

    would have for lunch like a cornish hen 24oz whole to her self
    fried in coconut oil, peanut oil or lard whichever she would have
    with butter and seasoning for a dipping use for the breast part

    for snack later either if not really hungry for a meal she snack on more cheese
    few ounces 1-2
    from diff types cheeses
    and drink water
    and slurge on diet cola

    the one thing she found out is she was lactose intolerant.
    because she wasn't getting vitamin d and calcium she figure she add milk
    and it cause upset pains and her in the bathroom for while.

    the cheese would sometimes bloat and cause gas but not as much as milk

    so what her thing is that she told me is that lactose in milk since its high and a natural food to have
    she uses it to help as fiber would in her diet and help clear her system in the morning or when shes constipated or feeling very heavy.

    Is this idea possible. can you drink milk on this diet even tho high in carbs and not worry if it doesn't affect you like others. Plus if you want to try adding milk carbs
    from a 10 or less carb plan and going from that adding maybe two cups
    up to 30 will it be hard movement and cause it to be a problem?

    also someone says you don't absorb calories if your lactose intolerant cause the dairy takes it out with the intake of lactose..is that true too?

    thank you

  49. Mary
    Hi
    I was curious anyone know if you could do like paleo , eat fruits also with this diet

    like not just berries but banans apples grapes etc..

  50. Zepp
    Well Paleo can be low carb, but low carb should be paleo!

    Its dependent how sensitive you is about carbs.. you know, the first step is to eat real food, (paleo) the second step is to eat no more carbs then you can manage and how damaged your metabolism is!

    In other words.. paleo is to eat rel food, low carbs is to eat no more carbs than tolerated!

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