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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3,574 Comments

  1. Zepp
    Its a by-produkt of sugar production!

    Its amost sugar!

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

    And its used as food for animals so they get fat befor slaughter.

  2. Norma
    I looked up molasses on "Paleotrack.com" and I found out: 1 TBL molasses has 61.1 cal, sodium 7.8mg, potassium 308.4mg, carb 15.7 and sugars 11.7g.
    If you think you can handle the carbs go ahead. I would rather use 1 TBL sugar: cal 10.8, fat and sodium 0, potassium .01mg and carb 2.8
  3. Hi everyone!!! I'm back on low carb after 10 years and although I love it (don't know why I left), after 3 weeks I have lost no weight!!! Very demoralised!!! I'm being very strict, no more than 20g carbs, and am eating enough fat so don't understand?? Also my sweet cravings are through the roof!! I absolutely LOVE chocolate and am very fortunate to be able to eat 1 or 2 squares of Lindt dark chocolate (I haven't had any for 3 weeks) so can someone please suggest some solutions?? I've tried sugar free jelly with cream but think the aspartame is not good for me. Has anyone any suggestions???
  4. DONNA
    I WANTED TO KNOW IF ONE COULD JUST EAT MEAT WITHOUT EXTRA FAT?
    HOWEVER, I MEAN THERE IS FAT FROM MEAT ALREADY.
    LIKE
    A LARGE CHICKEN LEG QUARTER WITH THE SKIN...

    IF THAT HAS FAT AND SKIN ON IT DO YOU REALLY NEED MORE FAT

    OR EVEN EGGS HARD BOILED HAS PERFECT RATIO OF FAT AND PROTEIN

    DO YOU THINK ITS OK TO KEEP IT SIMPLE LIKE THAT WITHOUT EXTRA FAT, IF YOU DON'T WANT TO ADD?

  5. Zepp
    Yes one can.. but then one should eat meat with more fat then chicken!

    http://www.fineli.fi/food.php?foodid=11563&lang=en

    For example pork or entrecote!

    There is seldom any need to ad a lot of fat if ther is a lot in the meat!

    http://www.fineli.fi/food.php?foodid=858&lang=en

    http://www.fineli.fi/food.php?foodid=714&lang=en

  6. Hi Lauralou,

    I have gone off and on low carb diets and there is a period of adjustment for me. I used to lose a pound a day on Induction, but over time my metabolism has slowed, so it takes a bit longer to achieve ketosis.

    Are you using ketostix to check on ketone production?

    Are there hidden carbs in your diet?

    Are you eating too much protein?

    Craving carbs for me indicates I am eating too many of them for my particular metabolism.

    Are you drinking enough plain water?

    Are you using a lot of artificial sweeteners, especially those in packets? They all contain some form of sugar, usually maltodextrin. Splenda Granular has a lot of sugar in it.

    Are you now on a medication that hinders weight loss or causes hunger?

    Keep it up and investigate. If nothing helps, maybe you need to see a doctor to test for undiagnosed conditions that are working against the process.

  7. Norma
    What is ketostix?
  8. Hi Ellen,

    Thanks for replying. No medication, no hidden carbs, 1 coffee, 1 tea with 1 teaspoon of splenda. I am eating what I ate last time (10 years ago) and then I lost 2 stone in 6 weeks!! and ate a bit of dark chocolate every day!!! Typical menu is Breakfast:Homemade pork mince burger with mushrooms and mayo or eggs and bacon; Lunch: prawn or chicken salad with mayo. Dinner: steak with butter, some broccilli and mushrooms. Snack on few macademias or pork scratchings. Yes I am 10 years older now so maybe that has something to do with it? and going to buy some ketostix tomorrow to see if I am actually in ketosis.

  9. Zepp
    http://www.americandiabeteswholesale.com/product/bayer-ketostix-reage...

    Its measure how much keto buddies one have in ones urin!

    Its for diabetics, typ 1, that show that they not taken to little insulin.

    For an healty person its wasted money,, becuse if one eat less then 100 gram carbohydrates.. one is in ketosis.. the less carbs.. the more ketosis.

  10. Hi Zepp!! I thought if one was eating under 50g of carbs to be in ketosis??
  11. Zepp
    You know, our bodys do make keton budies by an regular base, pertyculy after a long night sleep.

    But its more an definition, to doctors to understand why one have a lot of keton budies in urin and blood and smelling acceton!

    This is cald diet induced ketosis and some doctor have make an good approximation and find som nice number.. like 100 gram.

    And when one tell him.. Im on a ketogenic diet.. then he know that you not a typ 1 diabetic, or have anorexia or others. like maldigestion.

    And further.. Ketosis is not that importen.. its juste a sign that you not eating to much carbs.. then your body must change to use fat as predominant fuel.

    But LCHF, Atkins.. other Low carb diets is cald "ketogenic diets" becuse one often is in a state of ketosis.

  12. You may be right, Zepp.

    The information in Dr. Atkins books concerning the first week is:
    1. You won't lose weight immediately.
    2. You'll crave carbohydrates.

    He also says do not eat any meal replacement bars or shakes during Induction, and he recommends using ketostix to check the level of benign dietary ketosis, so that you know you have begun burning fat, which is usually by the third day or so of Induction.

    I don't agree about 100 grams of carbohydrates. It really is individual, and depends upon one's genetic makeup, age and condition. For most of us, starting in Induction is recommended, because at 20 grams of carbs per day, ALMOST everyone will enter ketosis. It is not guaranteed! Some of us are extremely resistant, and must go down to tiny amounts of carbs per day to get started. Once you are in ketosis, you SLOWLY add carbs until you stop losing. Then you back down to the level that allows fat loss to occur. Ketostix are not necessary, but I find them really helpful when I am restarting the plan or working to get off a plateau.

  13. Zepp
    You know.. Ketosis is not an off-on state, its an inclined plane, there in some fase one can say that sombody is in at state of ketosis.

    Well if one dont get in to ketosis on 20 gram one would feel severely ill, becuse one need those, to replace that glucose you don get by food.

    Off course its verry individual, everybody have a different body mass.. and 20 gram supose to be equal to 5E%., for a normal person.

  14. I'm 3 weeks in and still craving chocolate!! To be honest I think I will ALWAYS crave chocolate because I love it!! Once I've lost my stone I fully intend to have it occassionally, and only the good stuff!! Life is far too short to deprive yourself of all vices!!! If anyone has any tips for fixing a craving for pudding that is low in carbs I would be very grateful!!!!
  15. Zepp
    Cravings for chocolate could be magnesium defiency!
  16. cdville
    Could be, but i have always eaten to please my mouth, even when not hungry, and chocolate tastes so good. I have noticed, though, that the chocolate i used to eat now tastes too sweet, so i now prefer the very dark, very low sugar chocolate.
  17. I don't know where you live, but in the USA you can get chocolate bars that are very low in carbohydrates and sweetened with oligofructose, a chicory root extract.
    http://www.chocoperfection.com/
  18. I'm in UK, we have a lowcarb megastore but all the chocolate is loaded with sugar alcohols so isn't good for low carb.
  19. just had a look, looks good.........who's had any?? damn stupid can't get low carb goodies UK!!
  20. Norma
    We can in Canada.
  21. UK is very far behind........unfortunately!!!!
  22. Anyone know where to get liquid splenda in the UK?? If not, anyone want to send me some???please!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
  23. Tia
    Lauralou, for liquid sucralose ("Splenda") try purchasing it from sellers on Ebay. They are able to import it from China where it's made and then sell to you. It is made by other companies so is not called Splenda by them..
  24. Thankss Tia!!!
  25. Tryin (New Zealand)
    Hi there,
    have just spent the last 7 days battling the flu. Am only just getting my apetite back and have found that this LCHF way of eating very unappealing while I have been unwell. The thought of all that fat, cream, butter etc was difficult to stomach and all I wanted to eat was citrus fruit and so this is what I ate. Slowly I am getting back to a point where the thought of fat eating is becoming appealing again but want to get back into it slowly...can anyone recommend food that I might find appealing that is not to heavy, many thanks in advance
  26. Bev
    I just read an article in the Toronto (Canada) main newsaper, The Globe & Mail (http://www.cbc.ca/news/canada/toronto/story/2012/08/14/wdr-egg-yolk.html) - How do you undo the damage caused by articles such as these, may I ask?? This is why my husband hates what I am trying to do with LCHF - he believes this crap!
    Sorry, just had to vent for a bit. This stuff drives me crazy!
  27. My Doctor is an ass and gives me grief for being on LCHF........I wish Andreas was my Doctor!!!
  28. Nadine
    I´m not overweight (BMI 19.2), but I still would like to lose 2 kg. I work out a lot (4 to 5 times a week) - mainly bikiing, running, rawing and aerobic, but despite any diet and my workout I was not able to lose one single gram. I´ll try LCHF now with one carb day, but I realized, that I have problems to work out this way. Today, I was horribly slow while biking. I hope that goes away some day. Any experience with that?
  29. DONNA
    IS THERE ANY THING WRONG WITH WORKING WITH ONE SIMILAR ITEM. I'VE BEEN DOING WELL ON MY JOURNEY. I'M MAINLY CARNIVORE, IN HOW I EAT.

    EGGS 2 OR LESS PER DAY
    AND MEAT
    AND BROTH HOMEMADE FROM BONES AND MEAT

    THE QUESTION IS I IN AWAY WOULD LOVE TO KEEP TO A SIMILAR MEAT FOR FEW DAYS OR SO.. LIKE I HAVE A LIKING FOR CORNISH HENS.
    I WAS WONDERING IF I COULD DROP DOWN TO EATING ONE TYPE MEAT FOR A WHILE...
    ALSO IS IT OK, AFTER YOUR LOSING WEIGHT ADD SOME MORE FOOD..
    I'VE NOTICE MY CALORIES HAVE REDUCED BUT NOW I'M STARTING TO GET MY APPETITE BACK. i WAS SLOWLY GETTING LESS HUNGRY BUT NOW I FEEL LIKE I'M GETTING WEAK AND HUNGRY FASTER, STOMACH GROWLING UNCONTROLABLLY. i DRINK A FEW CUPS BROTH AND WATER BUT STILL HAVE HUNGER.

    SO WILL THAT RUIN MY PROGRESS HAVING MORE TO EAT?, SINCE I WAS LOSING ABOUT 1 POUND A DAY

  30. I am not an expert, but it sounds like you are losing weight too fast. Your body is slowing it down. Perhaps add a bit more fat and a few non-starchy vegetables, and take it slower?
  31. Lasse1
    To send them in PDF is better i belive.
    There is a free and even mutch better and smaller version of PDF Creator then Adobes own one...
    You will have to install ghostscript as well (Ghostscript is for the pdf language)
    Here are the links.

    1. Ghostscript
    http://www.ghostscript.com/download/gsdnld.html
    2.CutePDF
    http://www.cutepdf.com/Products/CutePDF/writer.asp

  32. jab
    What exactly is the difference between low carb/high fat diet and the Paleo diet?

    Was on a low carb/high fat diet since March, but without any dairy and limited eggs. Took a while but began to loose some weight. On the other hand for the past month, I have experienced breakouts-seemed like hives, on my back, occipital ridge, armpits and groin area. Allergist said it wasn't hives. They just don't know yet.

    Just fell off the wagon of the low carb/high fat diet big time just this past week-with chocolate, sugar, and glasses of 2% milk,etc. Unfortuantely, I feel a lot better. Strangely the bumps on my back are going away. Don't know if I have a question, other than why doesn't this diet make me feel good. Only good thing was I wasn't as hungry on the diet.

    jab

  33. I'mafan
    Does it make any difference whether I take 2 g carbs 5 times per day or 20 g once per day? I'm assuming that 2 g carbs per meal/snack x 5 will cause less insulin spike than 20 g once per day, in which case, can the 2 g carbs per time even count as part of the "allowed" carbs per day?
  34. Hope someone can help me with this one.............I understand about ketosis, what I'm struggling with is this.........if my body is burning fat for fuel, does it burn the fat I'm eating first? before using my stored fat? I want to lose weight so it seems to me that I need to be using my stored fat, so I'm a bit confused as to how much fat I should actually be consuming in order to lose fat? Can someone explain it to me please?
  35. http://www.bodyrecomposition.com/

    this is the site of Lyle McDonald, who wrote the book The Ketogenic Diet. The information in that book is very useful and complements the information on this site. The book is available in PDF.

    A lot of the questions about finding the right balance of protein, fat water and carbohydrate intake and exercise levels are answered with lots of research data to back it up.

  36. Zepp
    jab

    The differens is of course that LCHF is lower in carbs and higher in fats!

    Paleo can be low carb, but LCHF should be Paleo.

  37. Zepp
    Imafan

    Its about how sensitve one is.. and 20 gram/day is a verry small amount.

    And 20 gram is a proposal of how much one should eat in the induction fase, no exactly rule.

    After that one should try out one self, what one can tollerate.

  38. Zepp
    Lauralou

    Our bodys do burn fats eigther it is in ketosis or not.

    Its more about to get ride of the blood sugar roller coaster, and let your body self regulate your apetite.

    The moste of what you eat get stored becuse one newer have more then a few grams of sugar, amino acids and fat in the blood.

    And when one not have any blood sugar regulation problems, the fat oxidation newer is cut out.

    Its make probably Leptin one of the moste dominant signal for apetite, its make you go longer times before you have to eat again, becuse you are better to utilise your stored fats.

  39. Morganier
    On this page of this site unther the head "the basics" is a photo. On the photo I see two mais. I read that mais is highcarb, or is mais an exception on the rule?
  40. Zepp
    No mais is high carb, but its a nice foto anyhow.. and if one do eat one corncobb on a barbecue with a lot of butter.. quit much of its carb content passes right thru your guts!

    Its the same if one get som of it in a sallad ones and awaile.. its carbs, but one have to be verry sensitive if one have to avoid some singel corns.

  41. DONNA
    OPINION NEEDED..

    CURIOUS OF FAT IN TAKE WITH MEAL.
    iF ONE HAD GROUND TURKEY AND TOP WITH 2TBLSPOONS BUTTER

    NOW TAKE THAT SAME PLATE
    GROUND TURKEY AND THIS TIME WITH 3-4 TBLSPOONS OF BUTTER

    DOES THE MORE FAT = BETTER WEIGHT LOSS AND BENEFITS OR?

  42. Zepp
    Imposible to answer, becuse the fat you eat is how much energy you need!

    And if one starv.. one probably lose more weight.. but thats not healty att all.

  43. DONNA
    THANK YOU,
    FOR YOUR RESPONSE
  44. What about turnips.Mi wifey makes makes many different potato dishes with turnips sliced or mashed are they ok? She said that that is what our ancestors used way before potatoes for most later dishes with potatoes.Turnips are low carb load and Glycemic.To be honest For several years now I have been on my 9th century Viking diet.Which is if it is not made like 9th century food processing or out of stuff available in that region and time frame do not eat it. I did this to see what one of my ancestors would have been like being a Viking historical reenactor.I can assure every one they did eat carrots but all in all the diet was extremely low carb with small burst of carbs on holidays special occasions ect. much like a CKD diet.Combined with work and exercise of the period they would have been very strong and lean.By the Way I do LCHF right now so was wondering about turnips?I still used carrots sparingly as well in some dishes.Love this web site and recommend LCHF to every one.
  45. Zepp
    Well Turnips, Rutabaga, Radish and Daikon is low in carbs, its more about how much one eats of them!

    http://www.fineli.fi/food.php?foodid=304&lang=en

  46. Morganier
    Thx Zepp, a great site! Specially the all the ways way you can filter on carb as in the chapter most and least and choose carbohydrates.
    All info is there and easy to find Good Tip!
  47. oliverlemon
    is tofu/non sweeten soy milk acceptable items for LCHF diets? thx!
  48. Zepp
    Soy products is not any good for human consumtion!

    However, its seams that asian population do eat small amounts of fermentated soy products and thrive on thet to!

    But then it is Natto and such products we take about.

    http://en.wikipedia.org/wiki/Natt%C5%8D

  49. DONNA
    i just had a delicious chicken thigh meal.. two chicken thighs one huge piece and one smaller.. fried in vegetable oil only cheapest and one could get at the store.. came out so good haven't fried for ever.. I hope i didn't do anything wrong. :) it was so good the crispy large skin
    and so moist golden and crispy n not dry at all..

    i'm already considering buying a deep fryer mini one for my self..

    but is frying ok to do.. i'm trying to go on vlc plan.. since carbs snuck up on me and i need to take step back and reset my body back to ketosis..

    So is there anything wrong with deep frying on a budget like that and through out the day?

  50. Zepp
    If your only choise is cheap vegetable oil do skip it!

    Dont you have any owen!

    If you smear the leg in butter and have a high temperature its almost get fryed.. the skin anyhow.

    Then lower the temperature and get the meat coocked.

    Use a termometer to test if its ready,

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