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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Do you have suggestions to improve this page? Have you spotted any mistakes in my grammar or spelling? Please let me know in the comments below!

3,584 Comments

  1. Mary
    I was doing low carb at 10 and under and i'm just blowing up and My hunger is just increasing. I've decided maybe to just go to my normal calorie amount and back to eating natural whole foods
    fruits dairy meat etc.. like low fat types and some fat types nuts
    but I wasn't sure if I can take that leap, from low carb down to more carbs
    probably be like 40-60 range not much or even lower but just curious I guess if any damage will occur. I'm already very bloated and weight gaining and just feeling fat.
    I was eating meat, butter, eggs, cheese etc.. and I didn't lose but gained. So can i just jump back to where I was with my regular diet but eating whole fruits cheeses and such without blowing up more? MOre like paleo diet but at my calorie range to maintain the weight I was..
  2. Zepp
    Natosha, Coco, and Mary, you wrights in the same manner and ask similar questions.. its almoste like you is the same person!

    Eat real food, eat 2-3 times a day, (normal portions), eat til you is full, dont eat before you are hungry again!

    There is no magical diet, there are only better or worse!

    If one is a diabetic, obese and/or insulin sensitive, one should eat less carbs, and some more fats!

  3. Mary
    Merci,
  4. Tryin (New Zealand)
    Well this week has been going quite well but have realised that you do have to be prepared with all tiypes of food. I have come across recipes that call themselves LCHF which use gound almond. Is this the same as almond meal. My daughter is also doing this with me but she keeps telling me keep the fat content down. I try to eat when I'm hungry and stop when I'm satisfied all good foods lke you say Zepp, plenty of cream. I have increased my water intake also.
  5. Zepp
    I know that those how have an baking abstinenece, use almond flour insted of ordinary seed flour!

    Probably better, probably not optimal.. but its about how hardcore one have to be?

    To eat an healty diet is always a matter of planing, junkfood eating dont need any planing att all!

  6. Lanna
    To Natosha!

    Girl I suggest you check out this website: bulimiahelp.org

    Trying to find diets won't help you out, but finding a solution will. I wish you all the best in the world with your recovery from Eating Disorders, I hope you find a way out.

    Sincerely, Lanna

  7. Norma
    Hi guys, my laptop has been on the fritz. I'm trying real hard to limit my Carbs. I try to keep them between 50g and 100g a day. It is very hard for me. I love meat and veggies, but I also like fruit. The worst is not having potatoes and rice.
    Natosha how goes the battle. I haven't forgotten about you.
  8. natosha
    still tough i cry day to day. and just have decided to try back to something that might work best for me. I've tried doing this low carb and worked well before but now it leaves me wanting to eat and eat. So instead decided to go back to a life of enjoyment with living only one life so figure try the carbs back into my diet and enjoy life.. See how it goes. and gone back to my calorie range also which i go under few cals because i'm fuller on carbs then low carbs with fat. Plus more energy I walked two - three miles today with carbs and love being able to do things again. so at 1157 being my total i was under about 1107 today or less then that too but yeah i feel alot better and energized. Don't hunger for food and hit my craving for chocolate. and finally going again with fiber from whole grain fiber one cereal. love it :) so i think right now going back to normal eating will keep me fuller then eating 2800 or so cause i can't fill my gut enought on low carb and feeling guilty all day so now i'm feeling better and getting my fruit
    whole grains, dairy , protien and loving every diff flavor . feel like a person get to try the rich and flavor full things everyone loves and still maintain weight at a good calorie range and be full. So at this moment keeping to taking long walks during day after my littl workout before breakfast and then eat rest little and go for long walk :).
    how are you doing?
  9. Bookwyrmb
    For data junkies who like to see their macro and micro-nutrients in percentages as well as in grams or decimals of grams, I have a food tracker for you that you will just love!
    No USDA recommended carbs are pushed and grain free, sugar free, and, unless you change it, dairy free are lauded. They also help you watch out for a lopsided PUFA ratio. Here is the URL:

    http://paleotrack.com/

  10. Norma
    I'm having a bit of a rough time. I've broken out in some kind of rash on my legs. My doctor says it is because I'm overweight. I've seen other people who are overweight and they don't have a rash. Anyway he has referred me to a dermitoligits. I have a nurse that comes twice a day to clean my legs and put on a medicated ointment. As for my eating like I said I'm trying to keep my carb below 100g. rignt now I'm up to 48g. My calorie count is less than 500. I haven't had my dinner yet and I am getting a liitle hungery. It is 6 o'clock so I think I am going to have a BLT. I can afford the toast. After all like Scarlet O'Hara said "tomorrow is another day".
    I wish all of you a good evening.
  11. Bev
    Bookwyrmb:
    Thanks for the URL. I checked it out, looks great, started using it to help me keep track of % fat, protein, carbs which I was having trouble with. Reg flagging the lop-sided PUFA is new to me also. What fats should I be avoiding to reduce the Omega 6 intake? I use olive oil or butter for cooking because I find that coconut oil (Nutiva Organic Virgin) gives too much added coconut flavour to eggs, meat & veggies that spoils the taste. For me, coconut oil is great for added sweetness.

    I have to wonder, though, that any website named "PaleoTrack" would have so much junk food listed in their database!! Doesn't that seem strange to all you Paleos out there? And aren't we supposed to be eating whole food, not processed? Makes me scratch my head when I look in the database to record the food I'm eating and get a list of choices that are full of stuff we don't even eat!! Ah well, at least it tracks what I want... thanks again for the link. :-)

  12. Norma
    Just pulled up Palotrac.com. I'm a little concerned, because I bought a book which gives the same thing but the totals a very different. I don't know which one to follow. The 2 slices bacon and 3 eggs scrambled in the book is different from the one in the web site. And not by a little amount: ie:- eggs in book cal 225, in the web site 272.. Carb in book .9 in the web 2.9,protein in book 18.9 in web site 18.3. Bacon in book cal 80, in web 254.6. carb 0 in both book and web site. protein in book 5 in web site 0. I can't believe 0 protein in bacon, it's a meat.
    Any suggestions?
  13. bookwyrmb
    LOL. The processed foods are there to assessed the damage when you go off track. There is one database that all the trackers use as their base that comes preloaded with what people generally eat.
  14. bookwyrmb
    Yes. I do have a suggestion. Please call this discrepancy to the attention of the webmaster. He is VERY responsive. I received a reply from him within hours. Since they all use the USDA values, I do not know how so much discrepancy would occur. That seems a good question for him. His contact email link is at the bottom left of the home screen.
  15. bookwyrmb
    Bev
    Your coconut oil is fine. So is your olive oil if you don't go crazy on it (and don't cook with it). We get some Omega 6 naturally from meats, fish, nuts and seeds. As long as you eat pastured and/or wild caught animal products, your ratios should be ok because there is adequate Omega 3 in pastured and wild animals. Big sources of bad Omega 6s are commercially prepared mayonnaise, salad dressings, margarine, and vegetable (cottonseed, corn, soy, etc.) oils. The data base cannot differentiate the quality of your sources, so it red flags you regarding lopsided ratios and excess Omegas. That should nudge you to check your sources.
    To improve the ratio, increase fish and krill oils. You can take supplements and /or eat more salmon, rainbow trout, and sardines. If you are not getting excessive 6s, then eating all pastured and/or wild caught animals and keeping nuts and seeds to a minimum should keep you in a good ratio.
  16. bookwyrmb
    Bev
    Have you noticed the drop-down menu at the far right of the journal? You can change it from its default (calories) to Omega 3 or 6 and find out from which of your foods or recipes you are getting the most these oils.
  17. Sam
    Hi,
    I'm curious about the amount to intake. I know alot of places require you to follow calories in and out. My Idea from this site is there is no limit, just go by hunger and body signals. I'm eating 1200 or little less now. I've just been not able to work out,, disabled from car injury.
    I would love to eat alot but My fear is that starting this new approach I'll be facing weight gain instead of loss.
    Also I see replies on other sites that say dairy isn't good for everyone because of stalls.. Is that true and can it cause gain by any chance?

    I would so love to change if it works out,
    I so could go for fried eggs with onions mushrooms garlic minced and spinach and pork chops with butter
    crave some real food.

  18. 1200 calories is a starvation diet and is not recommended. Take a deep breath and a week off from that regimen and try eating real food. If you are uncomfortable with trusting just your appetite (and some of us have pretty much messed up our signalling system -- temporarily at least), then work up a menu of 1500-1600 calories, but include healthy fats (butter from pastured cows, fatty fish and meat, eggs with yolks, olive oil, homemade mayonnaise and salad dressings, etc). You will want to eliminate high sugar and high starch foods to compensate or you will gain weight.
    So have your omelet with all those delicious veggies as condiments in it. Just don't have toast with it or put sugar in your tea or coffee. For lunch have a huge salad of tossed greens, onions, celery, cucumbers, shredded raw carrots, etc. with chicken or turkey or tuna and some olive oil and vinegar dressing you make yourself (commercial dressings have too many chemicals, sugar, HFCS, and other diet killers). Supper can be those pork chops, but don't have the sweet potato or scalloped apples with them. Cook up a cauliflower with a little water, cook off or drain off the water and add some butter, cream and minced garlic to it. Mash it! Wonderful stuff! Add a wedge of lettuce with some homemade (not commercial!) mayonnaise on it or some more vinegar and olive oil. Or have some green beans cooked with onions and bacon drippings. Tell me that you are going to be hungry after a day like that, even with serving sizes small enough to curtail your calories to 1500-1600, you will love your life.
    Any coconut or red palm oil you use will add immense satiety and you don't have to count the calories. Enjoy! Don't eat beyond that feeling of satiety. Don't wait to the point of actually having a FULL/extended stomach. Be aware of satiety.
    I am elderly and sedate. I lost almost a pound just yesterday from 1956 calories: 68% fat calories, 14% carbs, and 19% protein. Today I have had 66% fat calories, 12% carb calories, and 22% protein in a total of 1795 calories. (I don't usually lose THAT much a day, but have just come off a week at the beach with family who did not help me at all with temptation. One loses faster after a gain from carby indiscretions.)
  19. Bev
    Thanks, Bookwyrmb, I had not seen the drop down box, so now I've switched it to highlight Omega 6 instead of carbs just to keep an eye on that. To be honest, my real battle is with eating with others, living with a non-Paleo, eating with relatives, drinking wine with company therefore eating more than I should of all sorts of non-Paleo foods... I'm struggling, but trying none-the-less. I do notice the difference, although no weight loss as of yet (4 months of trying). I am 60 so it's certainly an uphill battle...
    I do appreciate your help, tho. Thanks.,
    I'm also in an area where it is almost impossible to find grass-fed, wild or local meats including organ meats or bones for bone broth... and making my own mayo is still a dream for lack of time, so I keep on trucking anyway...
  20. Norma
    Anybody got some advice on cutting back on Omega 6. I was following the plan and when I checks my Omega 6 is 71%. I am way over the limit. What can I do? The scrambled eggs was
  21. natosha
    i want to come back, Norma question is this a bad approach

    eating
    4 egg omelete with butter n 2 slices prvoolone and ricotta 1/4 cup
    herbs salt sub
    mushrooms and spinach
    water

    for lunch cornish hen whole with butter and broth

    for dinner same but with some brussel sprouts

    is this bad approach back to plan

    might be 2300 cals but

    i was on 1157 and felt fine with carbs etc. but got sick tonight from walking 2-3 miles and eating just that almost got sick so had big bowel scereal
    raised to 1550 for today
    feel better

    but hoping tomorrow to start that idea will that be ok ?

  22. Norma
    Sorry I hit the wrong key again. The scrabled eggs were 3.86. I did them just the way the programn shows. My total is 9.228 for the day. I'm getting a message that I have consumed too many Omega 6 fatty acids.
  23. Norma
    Hi Natosha good to hear from you. I don't know what to tell you. I'm having a problem with my Omega 6 fatty acids. I'm trying to stay under 1,200 cal a day. I was successful today but I'm concerned with these Omega 6s. That was a big lunch you had. I had a salad with lettuce tomato & corn beef, with olive oil and vinigar. Not only that I've been drinking Ice Tea not realizing it had so much sugar in it. Some days I feel like no matter what I do it is wrong. But I get up and try again the next day. You have to do what is good for you.
  24. natosha
    oh thats my plan for tomorrow

    i don't know i just feel scared restart all i had was 1550 today of carb daybut i walked forever today

    and feel ill had to eat so 1550

    in calories

    i'm thinking that tomorrow i just wasn't sure if its possible i don't want to gain please i'm scared i want to come back

  25. natosha
    i just hae a huge appetite and i eat like 6 in morning or early then lunch 11 then dinner later

    fresh made broth all day but i just need help i need to lose some and just need constipation to go

    but i'm scared i really need some help to get this bloat and constipaton issue before i ended off

    i think i'm just weighign more from constipation but i realy think i need to have cheese not in the day but only in morning least issue to get it digested

    but really need your in put

    total day be 2150 cals figure be enough energy amount for me and
    perfect ratio fat to protien

    please help

  26. Bookwyrmb
    Bev
    If you have an immersion blender (a hand held blender or stick blender), making your own mayonnaise takes about one minute. Layer into a narrow glass container, like a one-pint wide mouth canning jar, these ingredients (make sure that the jar is pristine, and no water drops remain):
    1 egg
    1 tsp dry mustard
    1 T lemon or lime or vinegar
    1 cup macadamia nut or avocado oil
    1/2 tsp sea salt (adjust for taste after mixing)
    Immerse your stick blender to the bottom of the jar and turn it on. You will immediately see the liquid begin to turn white at the bottom. Move the blender slowly toward the top of the jar steadily. This should take 45-50 seconds (under a minute). Taste the result. Add more salt if you like. I like to add a half scoop of pure stevia extract powder, too, as I like the taste of Miracle Whip and this seems to mimic that. I also add 1/8 tsp of onion powder and of garlic powder for the taste. You can just whip these in with a fork or a whisk or plunge your hand-held blender quickly one time from top to bottom and up again. Now you have delicious and HEALTHY homemade mayonnaise. NO slow dribbling required.
    Hand blenders are really inexpensive and so worth it. Rarely, I think due to the quality of the oil or maybe some undetected moisture in the jar, a batch does not thicken enough. No problem. Add some Italian Seasoning and a little prepared mustard and any other spices you like and you have a fine salad dressing. Never throw any batch out; it has use as a liquid as well as mayonnaise. Some people have said that they just add another egg to the first failed attempt and blend again with good results. The only failures I have had were due to a cheap brand of lite olive oil. You do not, however, want to use a virgin olive oil as the taste will overwhelm your mayonnaise and it will not satisfy your need. Just get a good brand of lite if you use olive oil. I don't. The macadamia nut and avocado oils are much better.
  27. Bookwyrmb
    Norma
    I just looked up pork bacon, baked, on the PaleoTrack and it came up with the following nutrient count per slice:

    Nutrition Facts

    Amount Per Serving: 1 slice cooked (8g)
    Calories 44.4
    Fat 3.5g
    Saturated Fat 1.1g
    Polyunsaturated Fat 0.4 g
    Monounsaturated Fat 1.5g
    Cholesterol 8.7mg
    Sodium 177.6mg
    Potassium 43.7mg
    Carbohydrate 0.1g
    Dietary Fiber 0g
    Sugars 0g
    Protein 2.9g
    Vitamin A 0%
    Calcium 0%
    Vitamin D 0%
    Thiamin 2%
    Niacin 4%
    Vitamin B6 1%
    Phosphorus 4%
    Selenium 7%
    Vitamin C 0%
    Iron 1%
    Vitamin E 0%
    Riboflavin 1%
    Vitamin B12 2%
    Manganese 0%
    Copper 1%
    Magnesium 1%
    Zinc 2%

    Maybe you chose another option than the bacon cooked/baked option? There were a lot of options there, some of which were not actually bacon, but just had the word bacon in the name somewhere.

  28. Norma
    Thanks for the info. I did pick the wrong bacon. That is much better. I thought for a while there I was going to have to abadon this diet.
    Thanks for the mayo recipe. I will try it. I do make my own dressing when I can. I do have a hand blender and a regular blender. I'm a bit of a kitchen gadget collector. I watch Michael Smith and he shows how to make everything from a simple vinigarette to caesar salad dressing. I even like anchovies. I always have the paste on hand.
    I sure appreciate you imput. Thanks again.
  29. Bev
    Thanks very much for the mayo recipe... it does sound very easy, even when pressed for time! I appreciate the information, Bookwyrmb. :-)
  30. lieke
    (i am posting the same question again cause i think something went wrong)

    * can i eat beans? black beans, white beans, green beans, pies...?

    * i like fish and i like meat (with bones and fat) but i rather not eat meat everyday - there are other reasons why i think that is not so good not for me but for the world - so can i eat vegetarian sometimes?
    i was thinking of something like this for dinner: different kind of vegetables (egg plant + zucchini or so) baked in olive oil with salted amonds and then a salad of cucumber + avocado + boiled egg + goat cheese.
    is there enough fat then?

    oh yes one other question can i eat organs? liver kidneys etc.?

    thank you

  31. Mindy
    I just started yesterday,
    I might of ate too much... However, mainly after each meal I sweated like a pig lol..as if I ran a mile or so... Plus haven't been sleeping well lately.. till tonight slept straight through.. YIPPIE !!!

    I don't have as much hunger today, Which I feel great about cause, Yesterday I think my calories went to 2800-2900 in there some place.. I wasn't watching but figure I see what I was having in estimate.. I didn't lose any thing but gained a pound.. I feel like i'm building muscle and seem slimmed from alot of water loss..

    Does muscle weigh more?
    and If ones been constipated for a while does that also cause weight to be gained and stalled?

    I always drink about a gallon of liquid a day.
    No added salt just whats in cheese.. The rest like butter get unsalted and use potassium, salt substitue to my meals

    Also I have an appointment thursday about my throat, Before, I began I've notice changes in my body. I gained 10 pounds and today 11 from this month of no change in diet. I even lowered calories on regular diet and worked out for 3 hours ... walking 2-3 miles a day back forth.. and ended up gaining 2 pounds in a day. same as the other day.. I might have a thyroid issue since this pain blocks my ability to swallow, and hurts to touch and feels like something heavy.. inside my neck.. it might be affecting my thyroid..

    However if i do have a underactive thyroid, am I in trouble for eating on this plan? Also Am I doing it right
    eating whole foods nothing processed, Having real butter, cheeses nothing low fat
    eating to fullfillment.. not weighing or keeping count calories or self sabotage of any sort..
    doing the little work out i made up in the morning from weights to cardio.

    I do feel great just scared since the recent gains that i'll never lose weight but just keep gaining..

  32. Zepp
    lieke.. eat what you want.. but some beans are high in carbs!

    http://www.fineli.fi/food.php?foodid=373&lang=en

    Other like Haricoverts have less.

    http://www.fineli.fi/food.php?foodid=372&lang=en

    Fryed eggplant is often a lot of fat, and the rest seams like an good vegetarian meal.

    Organs is rich in nutrishment, one should eat it least one time a week!

  33. Zepp
    Mindy.. probably your meal the other day was enough and your apetite seems to have a function?

    If one have constipation one have extra weight in the guts.. but its not so comfotabel so try to do some about it,, try whole flax sedds, Psyliums seeds or husk.. or magnesium.

    Underactive thyroid dosent realy affect what you eat,, se your doctor on that.

    That gain must be water, one dosent put that much fat on ones body that fast.. you must se a doctor on that to.

  34. Mindy
    THANK YOU FOR THE REPLY :), FUNNY AFTER THIS CHANGE I ACTUALLY WENT TODAY NO MORE CONSTIPATION
    I FEEL A WHOLE LOT BETTER :)
  35. lieke
    ZEPP thank you for your answers... i am glad that organs are good cause i love organs !

    so i ll leave the beans out then, because i just started the diet ... want to be strict at least for three weeks to see what happens... maybe later i ll eat some beans once in a while... cause i do not need to loose that much weight and i like beans... i am just not so happy with the little beer belly :-) dont want it to grow bigger. but more important for me is that i feel good

    and i DO FEEL really GOOD already after three days! i wake up easier, i am more relaxed, i am in a good mood, have no ups and downs, no after lunch dip, i dont feel like drinking alcohol anymore, no sleeping on the couch after dinner, and more concentrated all day!

    ciao

  36. Mindy
    DAY 3 TODAY INCREASE IN HUNGER CAUSE I'M DECIDING TO DO AN EGGFEST LOL

    NO MEAT JUST EGGS CHEESE BUTTER AND HERBS AND SALT SUBSTITUTE FOR POTASSIUM

    DEFF IN KETOSIS GOT LEG CRAMPS AND HEAD ACHES LAST NIGHT

    I ONLY HAVE EGGS IN FRIDGE AND AFTER MY OVER FILL OF MEAT I THINK I WANT TO EAT A LIGHT ITEM LIKE EGGS WHICH SEEM TO BE EASY ON TUMMY

    STARTED WITH 5 EGGS IN MICROWAVE AND 2 SLICES THIN CHEESE AND 1/4 CUP RICOTTA
    AND TBSPOON BUTTER SEASON AND SALT SUB

    WAS OK FOR 1AND HALF HOURS THEN FELT HUNGRY AGAIN THAT WAS 6AM

    SO AT 8:15 JUST HAD 5 MORE EGGS AND 3 SLICES CHEESE TBLSPOON BUTTER

    SEE IF THAT HELPED CAUSE DRINKING WATER AND ITS JUST COMING OUT AND NOT HOLDING ME FULL

    BUT I FIND TODAY I MIGHT BE EATING ALOT MROE THEN 3-4 MEALS MORE LIKE 5-6 MEALS OF EGGS CHEESE BUTTER

    DID LOSE A POUND YESTERDAY WAS COOL
    2 DAYS AND 1 POUND DOWN

    ALSO I AM CURIOUS EGGS, THE CARBS INSIDE THEM ARE THEY SOMETHING WORRY TO COUNT SINCE THEY ARE NATURAL AND PROTIEN SOURCE FOOD. I HEAR A LOT PEOPLE MENTION IT NOT BEING AN ISSUE TO NOT WORRY ABOUT EGGS, SOME SAY THEY ARE ZERO CARB FOOD TOO.. SO WHAT WOULD U SAY?

  37. I'mafan
    Which nuts are the best to eat on the LCHF?

    How much is a "moderate" amount of nuts? Would 2 ounces or 135g per day be "moderate"?

    Also, are peas and corn allowed on the LCHF way of eating, being above-ground vegetables but a bit starchy I think??

    Can I replace meat sometimes with sliced-dipped-in-egg-and-fried-in-olive-oil brinjals?

    Are brinjals viewed as "starchy" above-ground vegetables or can I really eat as much as I like?

  38. Bookwyrmb
    One ounce a day of nuts would be moderate and would still require you to eat salmon, rainbow trout, or sardines or to take krill oil or fish oil oosupplements to get your Omega oil ratio in balance. Too many Omega 6s in nuts. Best to eat nuts that you have have to shell yourself to ensure freshness or get shelled nuts from a source you know is replenished frequently, then keep them in the freezer. The PUFA (polyunsaturated fatty acids) oils in nuts are fragile and can go rancid easily, causing problems in our bodies.

    Peas are legumes and are very starchy. Corn is a grain and also very starchy. Neither are vegetables, even though they grow above the ground.

    I don't think fried eggplant should replace meat. Not much protein or other animal product benefits in an eggplant. Plenty of other nutrients, though!

  39. I'mafan
    @ Bookwyrmb, thank you very much for the information. That was very clear and to the point.
  40. Zepp
    Macadamia nuts have the best fat content, Cashew the highest carb content.

    And I think Almonds and Walnuts have the best mineral content.

    http://www.fineli.fi/foodclass.php?classif=igclass&class=nutseed...

  41. I'mafan
    Thank you Zepp. Can you tell me why Dr. Eenfedlt does not mention root vegetables in any category?
  42. Zepp
    Yes I can.. becuse its easy understandeble beginners advice!

    When it comes to tubers.. one need a list, some are low on carbs some are high!

    Eat as much radish you want.. but I think you did understand this anyhow?

    http://www.fineli.fi/foodclass.php?classif=igclass&class=root�...

  43. I'mafan
    You probably won't believe me Zepp, but I had no idea what a tuber means - English not being my home-language, so I looked it up.

    Now I have learn't something and I am very glad I looked it up because now I know exactly what it is. So why did Dr. Eenfeldt not sort the low carb tubers from the high carb tubers and placed them in one of the categories. Not criticising, just interested to know if he has a reason for specifically not mentioning any of the tubers?

  44. Zepp
    Becuse its beginners advice!!

    There are a lot of other low carb forums that handle such a lists, or books, or like this Finnish site I gave you!

    It shouldnt be to complicated in the beinning!

    And, if the beginner want to make low carb/paleo to an permanent diet.. they have to learn some about nutrishion and about cooking!

    One big isue to day is that peopel dont know about such a things!

    Peopel have to wake up, and begin thinking.. one can lead the horse to water.. but one cant force him to drink.

  45. I have been quite successful in losing weight eating low carbohydrate, but then I hit a plateau and now I have broken it by eating more fat. What a luxury it is! I cut down the amount of protein I was eating, using the Protein Power guidelines. I only need 8-12 ounces of meat or equivalent per day; I was eating that at at least one meal; now I am losing again, and thanks to the advice of the book The Art and Science of Low Carbohydrate Living, I feel confident that I will be able to move into maintenance easily. In the past I returned to eating carohydrates and found I gained weight rapidly. This way of eating may not work for everyone, but for me it is a godsend. I am 66 years old, and feeling younger every day, without medications or surgery to keep the obesity at bay!
  46. Norma
    I reaching out to anyone who can help me. I am craving spagettie but my carb count for the day is at 17g. What can I eat that will curb this craving? I am really hungry and I want to eat.
    HELP!!!!!!!!!
  47. Zepp
  48. spaghetti substitutes:
    shirataki noodles, if you can find them close by
    sliced or julienned zucchini or crookneck squash and sauteed with Italian sausage
    spaghetti squash microwaved for 15 minutes or until soft (remove seeds)
    thinly sliced cabbage cooked in a small amount of water and butter

    be sure to put a lot of butter and parmesan cheese plus salt and pepper on any of these, and you might be surprised how much you like them!

  49. Norma
    Thanks I do have a spagette squach on hand. I am going to try it.
  50. Sasha
    Hi ... can anyone tell me if molasses is fine ... i have been introducing blackstrap molasses into my breakfast for the nutrition (not the sweetness) ... two tsp in the morning ... other than that (and a glass of milk) my carbs are really low ... only veggies and occasionally fruits

    thanks

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