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 26 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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3,519 Comments

  1. I'mafan
    @ Kevin, Go to Dr. Peter Attia's blog. http://eatingacademy.com/nutrition/what-i-actually-eat and be sure to read through some of the comments, which are full of useful information for the person who likes to work out strenuously.
  2. Bookwyrmb
    @Kevin, make SURE you have completely transitioned to burning fat for fuel rather than sugar before you attempt to sustain great and prolonged energy output on a low carb regimen. If you do, then you will find that "the wall" no longer exists and the you will have better endurance than EVER!
  3. Ranjine
    @Jane2 . Thank you Jane2! Your reply really helps.
  4. Hi, I am 5ft 2 " and weigh around 126lbs. Can anyone tell me how much protein I should be consuming? I know Diet Doc says you should eat protein 'liberally, until full' but I am not losing weight despite sticking to 20g of carbs? I am eating fat at every meal in the form of mayonaise, butter, cream etc so I am wondering if I am eating too much protein?
    Replies: #1419, #1423
  5. TinaG
    curious about lean meats...
    I wonder if one doesn't need as much energy to do things... Is it ok to enjoy less fat?

    lately I've been enjoying
    chicken drumsticks skinless boiled and 99% fat free turkey with two thin slices provolone cheese
    for lunch/dinners I do a roasted chicken from store or make my own cornish game hens...
    or larger roaster and munch on all day
    Would this be ok?...I'm very sedentary and disabled..

    However I don't use low fat cheese..and check labels for added stuff before buying.

  6. 1 comment removed
  7. Maggan A
    Lauralou

    If you know the metric system a rule of thumb is not to eat more grams protein than your length above 100. Example I am 169 cm - vich means I should stay around 70 grams of protein/day.

    TinaG

    You seeme to be eating a lot of protein. LCHF means less carbs and more fat - and eat moderate of protein. However if it works for you it is okej for you I guess - but in my opinion you don´t eat LCHF,

  8. Susie
    Dr Eenfeldt's guidance on LCHF kicks off with the heading 'eat all you like' and nowhere does it give any prescription for maximum grams of protein, fat or anything else per day. The regime appears to hinge on 'stick to the list, eat when you're hungry and stop when you are no longer hungry'. Have I missed something? Today's 'grammage' for me comes out at 117g protein, 15g carbs and 106g fat. I am 5'1" tall and weigh 128lbs. Based on the much quoted 'one gram of daily protein for each cm you are above 100cms' I should not be consuming more than 55g of protein but I don't think I could adhere to this for long as I'd run out of menu options - and get quite fantastically bored in the process. I am a carnivore and love meat in many, many forms.
  9. In every meal, it is advisable that there must be always a presence of all kinds of foods such as vegetables, fruits, meat, rice or any carbohydrate related food and a glass of milk. It is also advisable to eat a minimum of five kinds of fruits in a day because they rich in fiber. Fiber is what helps burn out fats in our body.
  10. Bookwyrmb
    Leona, your "advice" is not new nor is it incontrovertible. Examine your assumptions. We have and we have found a better way for those of us who are carbohydrate intolerant. We do not handle carbs in a healthy way, so for us carbs are toxins. Levels of tolerance differ, so we experiment to find our level. What you are saying, is what we learned in elementary school. We, however, did not stop seeking and learning in elementary school. Our health mandated that we find solutions that work. What you believe is advisable does not work for us. Thanks for assuming we are idiots who are unaware of your very elementary advice.
  11. tigerlilly
    anyone know if its ok to use alli also...
    I read a letter to the low carb doctor(can't recall name, believe protien power guy..dr.eades i think) that taking it will shave off calories of fat..
    plus the dr. said it was ok that if it is helping with weightloss..

    so is this ok i started them yesterday in chance to lose faster..

    Reply: #1413
  12. Bookwyrmb
    Definitely NOT OK to use Alli!!! It does not shave fat from your body; it keeps you from digesting all those good, healthful and expensive fats that you will go out of your way to eat if you are eating the LCHF (low carb, high FAT) diet. Stay away from man-made fats and things like Alli! And read again the doctor's explanation of his program.
  13. Johan
    Combining Alli and a high-fat-diet will lead to very unpleasant side effects.

    Check this:

    http://thewvsr.com/alli.htm

  14. Criticali
    Suppose you are in "ketosis" and you eat carbs for a day. How much time wil it take to be in "ketosis"again? Any messuring people around who might have an answer?
  15. Lomac
    LCHF vegetarian diet: Could this ketosis diet be done with high fat cheese (a lot), eggs, avocado (a lot), coconut oil/Flax oil mix, nuts (moderation), cream and greek yogurt (and a good bit of non-root vegetables)

    Any thoughts?

  16. What about pop corn ?
  17. Hi,
    i've been on a Low carb /keto diet for a while with great results.
    I have a question concerning coffee and caffeine. Some people/web sites say that caffeine raises blood sugar (so body produces insulin).
    How accurate is that in your opinion?
    thank you
  18. tigerlilly
    if one ate mainly nuts and cheese instead meat and eggs a vegetarian approach, is there a limit?
  19. Brittany D
    At 126 pounds you do not need to lose any weight. Atkins isn't for fast small weight loss. It's for when you have a LOT of weight to lose. Try cutting back on protein to 4oz per meal.
  20. tigerlilly
    ok took a meat break because cholesterol went from 300 to 1000..so now doing nuts and even tho carbs from under 20g went to 68-70grams, my body much slimmer and no more bloat or constipation worries...might be not low carb, because just doing nuts..peanuts unsalted in shell..pistachios in shell salted..and pnut butter only peanuts..n tea 2 cups..

    and after starting, my clothes fit looser my body thinner only day 4..and feel fuller then i ever did with meat..plus heart healthy..

    i figure, i may finish up tomorrow with all nuts - as if was a fast
    and try more variety in my diet..but all nuts work great for quick slim down

  21. tigerlilly
    ok off nut fast lol..
    began day with
    turkey lean and parm cheese w/ seasonings and spices.

    think at the store today add more veggies

  22. iris
    Brittany,

    Atkins is not for only obese people. Do you know that the actress Courtney Thorne Smith, has been doing Atkins for years..She is definitely not overweight and Atkins is also a way of lifetime eating.
    And some people could be overweight at 126 lbs.

    Iris

  23. iris
    In addition to the fat and protein at every meal, what else are you eating? You have eliminated all pastas, rice, potatoes and starchy vegetables? Grains are not good for you either. Whole wheat breads and pastas.
    I tend to overdo on the fats, so must be very diligent about that as well. And protein might need some adjusting as well. You do not give enough information about your daily menu to make too many suggestions about what you are doing wrong..
  24. Ellen Martens
    A friend posted a study done in Britain saying that intermittent fasting is good for the metabolism. I have read that skipping meals actually decreases the metabolic rate. What is the truth? Does it make a difference what the fasting people were habitually eating? Or is one of those ideas incorrect?
  25. Doreen Hall
    I suffer with cholesterol and am on medication. Won't the LCHF diet increase my cholesterol?
  26. I started this diet 3 weeks ago. I started a physical training program 3 days before the diet. I am very healthy according to my doctor but I was 57.7 percent fat. After eating all the bacon, meat, butter, cream, etc. I just had my physical training weigh-in and was at 47.7 percent fat... an amazing loss of 10 percent of my fat in just 3 weeks!!! I feel great and , for the first time in 30 years, am not constantly hungry. I have gained 6.8 pounds of muscle and have lost 10.4 pounds of overall weight. I want to thank Dr. Andreas Eenfeldt from my whole soul and from my family for freeing me as much as any prisoner has been freed. Until I started with the low fat, I was never fat and the weight is falling off. My size is much smaller already. Thank you thank you again.
  27. Lomac
    Very well done to you! I didn't know it was possible to gain such muscle so quickly. You must be working extremely hard. What kind of physical training did u do? Inspire us ;)
  28. Lomac
    @ellen martens. In episode 479 of the lovin la vida low carb show, dr Stephen phinney discusses this. It's free on iTunes you should listen to the podcast. He says for the first day of a fast you lose 1 or 2 pounds of muscle. Thats a lot of muscke in a day! However by the end of say a week of fasting you would be burning more fat than muscle. But muscle continues to decrease. So according to him intermittent fasting is a WasTE as for - a day only u will not burn fat only muscle and u will damage ur previous fuel store.
  29. Amanda
    Hi

    I have just stumbled on this concept. An absolute beginner as such and considering a LCHF lifestyle. I have had 2 babies in 2 years so I have some extra kgs but only 5 - 8kgs max. I don't want to be extreme - is this possible?

    My question is about honey. Does that count as sugar? What about xylitol? I love honey - would hate to give it up but should I cut down?

    Thanks

  30. Everything is very open with a precise description of the challenges.
    It was truly informative. Your website is very useful. Many thanks for sharing!
  31. I'mafan
    How long does it take for a soft-boiled egg with 1 tablespoon tomato ketchup to digest? Is the ketchup taken up in the bloodstream quicker than the egg?
  32. Zepp
    I`mafan.. everything you eat is broken down by your digesting system.. and you are not taking up egg or ketchup in your blood!

    You take up the macronutrients, minerals, vitamins and so on!

    Carbs goes first, then amino acids, and last fatty acids!

    And I only know about the rate for carbs.. its about 1 gram/kilo and hour in normal persons!

  33. Zepp
    Amanda.. if you is an healty person.. then go for real food, no fast carbs, no fast food, and dont be afridaid of fats, they gonna make you unhungry longer!

    Well honey is almost pure sugar, probably a lot of fructose.. use it sparsely!

    I think its about a sweet thoth.. try to get rid of that!

  34. Zepp
    Doreen.. mayby.. mayby not.. its about the cause of it.. if you have a heredity of high cholesterol then it mayby goes higher!

    But then you should know about this and one or both of your parents have the same dises!

    But.. but.. one of the more common causes to high cholesterol is.. Metabolic syndrom.. hove is strongly linked to insulinresitens/glukos-intollerans!

    I my self do hade dramatic high cholesterol.. and it dident get better when I started LCHF.. but after 4 years of this way of eating.. my cholesterol levels got better.. very much better.. higher HDL. very low Triglydcerids and better LDL!

    My qouta for TC/HDL was 10,5.. and now is 6.0!

    Its not perfect at all, but a great progress.. for a longer life expectation!

    My doctor asked my hove I did it.. and I told him that I eat a lot of fat and very little carbs.. perticuly coconut fat.. he didnt belive me!

  35. Zepp
    Criticaly.. its about hove much you eat and hove much you have in your glycogen depots!

    If your glycogen was depleted, then its about ours, and if you eat a lot of carbs one day and is not that depleted, its about one day.. or two!

    One shoudent care that much about to be in ketosis, if there not is to be in strait record of weightloss or some other medical conditions, like diabetes or so!

    Its about to not eating to much carbs, from the wrong sources.. without nutrichment!

    And one have to make some comon sense to it to.. is ther any how dont falls of the wagon ones and then?

    Its not to be an asket, and its about what you eat over the year thats matter moste!

  36. I'mafan
    Thank you Zepp. That was just what I wanted to know.
  37. Ghislain
    Hi,

    I've been a very low carb diet since no 5 and I'm having problems. I can't go to my doctor because she'll likely stop seeing me if I don't stop this diet. (I can't see her when I want anyway).

    My biggest problem is that I've on high blood pressure meds for some time now.

    Since starting the diet my blood press has increased to 150/80 and my BP is 80 at rest.

    I have constant heart palpitation and I have problems sleeping because of it. I'm worried about this. I'm determined to continue with the diet but not if I put myself at risk.

    Does anyone have any idea why I'm still having these problems after more than 5 days?

    (I also had really bad intestinal cramps on day 3).

  38. Zepp
    In the begining its common to have does side efects, and it can be managed with more salts and magnesium.

    Its comon to get low salt concentrations in the begining.. becuse the kidney do excret more vater, and salt are pasivly excreted by kidney by the rate of water!

    Take som salt en a glas of water, it should be better in an half our if its salt defiency.

    Mangesium is altso important for regulation of hart rate.. and can altso be felt as cramping of legs.

  39. katz
    curious to understand why naturally grown fruit and potatoes are really that bad..
    its not processed, they're grown from the earth, and full vitamins..
  40. Zepp
    katz.. they are not that bad.. but if one is obese and/or have a damaged glucos metabolism then its better to limit sugary or starchy food!

    You know.. our bodys dont care what you call the sugars, its end up as blodsugar anyway!

  41. katz
    ty.
  42. Zepp
    So with that said.. one can eat other fodstuf with a lot of nutrishment.. but without those amount of carbs,, like vegetabels!

    And there is more nutrischment in animal food then in fruits!

    But there altso some vitamins and minerals that coms moste from vegetable sources.. like C-vitamin and Folic acid!

    So if you dont eat liver or kidney on a regular basis, then eat more veggies, perticuly gren levy vegetabels!

    And if one do have sweth toth ones and a wail.. eat som vild berries insted!

  43. I'mafan
    @Ghislain, Potassium chloride was what I took for heart arrhythmia and palpitations. But even while taking potassium chloride, if I did not drink at least 8 large glasses of water per day, even the potassium did not help much. We have a p.c. product called SLOW K here in SA that is fantastic. I have found that plain salt and even magnesium did not have any effect on my heart arrhythmia, only SLOW K did, together with lots and lots of water. So try it if you can. If I don't take 2 tablets every day in the morning, by midday my heart arrhythmia starts and only stops when I take SLOW K. I think potassium chloride also gives a little energy. Don't give up this diet. This (feeling unwell) too shall pass. Good luck.
  44. Ghislain
    Thanks for all your input.

    I will try the potassium chloride and increase my water. I realize now that I was not getting enough salt. I've been told so many times(because of my blood pressure) that I should avoid salt so I've been cooking with that in mind (1/2 salt butter) and not using salty meat like ham etc.

    When I saw my blood pressure increase I assumed I was taking too much salt so I cut even more but that made no difference to my blood pressure and palpitation (made it worse)

    Having blood pressure skewed my perception. I should have just followed the advice of drinking the extra salt. I mean it's not like I buy any processed foods anymore. I'm getting my salt from the whole(real) foods I purchase myself. I prepare everything myself (except cheese of course).

    After some research I found out that a lack of potassium and magnesium will increase blood pressure and palpitations and a lack of salt will eventually lead to a decrease in potassium.

    So I have to eat think as if I don't have blood pressure. I will continue checking my pressure and
    see where I go from there.
    thanks

  45. Zepp
    Ghislan.. if you do report about how it goes for you.. I think many would love to read about it!

    You know, there is many out there that got the same conditon that you have.. and they want to know about the strugle and outcome with the diet change.. both the ups and downs!

    And you should know that one comon side effect about LCHF is a drop in blood presure!

    The teoretical discussion abot why, is that insulin does make the kidney to retain more water.. and more water in the body gives the hart more work to pump around.

    And more HDL says to give more vasodialation.. that gives that one dont get the same presure!

    More saturated fats gives more HDL!

    And ofcourse.. with a condition of high blood presure.. one shouldnt eat exesses of salt, becuse our bodys do use salt as to regulat the blood pressure.

    It take up salt in the blood, and water do goes with it by osmosmatic regulation.. with more water the higher blood volym and presure!

    But.. what happens if one do eat a lot of salt.. thats regulated too.. one get thirsty and pee a lot to get of exess salts!

  46. Ghislain
    Zepp: Yes I intend to report back.

    As I tried to explain in my previous post. The problem is that since I've stared the low card (<10mg) my blood pressure increased even though I had not been taking any more salt than before. I did not take the suggestion to add broth during the day for fear that it would increase my pressure and palpitation and BP.

    There is a paradox. When I started cooking every thing myself, I checked all the salt I was consuming and realized that I was barely taking enough salt. During the first two days I lost a lot of water and had diarrhea so I must have been really low in water and salt and other minerals. I felt like I had low blood pressure but my machine was telling me that I was not.

    I did some research as to the causes of high blood pressure and palpitation. The one thing that stood out was that a lack of potassium can lead to high blood pressure (just like too much salt).

    So I decided to make sure I was taking enough salt (1,500 mg) by verifying the salt content in all the food. I'm taking more greens, nuts to increase my potassium levels (as well as other minerals). In the short term I'm adding supplements as well (minus iron)

    So far adding salt (with some broth) has not increased my pressure ( a bit less in fact) so salt is not the factor .

    I'll post again in a few days to see how that strategy is working out. It's a bit hard to have to do this on my own because I know my doctor would have a fit if I told her what I was doing.

  47. katz
    if an elderly woman, who can't exercise followed this way of life will her muscles stay the same without loss?
  48. Zepp
    Yes it would. if one only eat enough of protein!

    One Swedish media star said that LCHF is for lasy idiots!

    He think that weigtloss should be done by hard exercise.. and everyone howe don think like him is lasy bums!

  49. katz
    awesome ..so exercise isn't extremely necessary
  50. Zepp
    Exercise is for healt and to gain muscles, and fysical kapacity.. its not bad at all.. but not so much needed for weightloss!

    But if one is a lasy bum.. and have bad fysical condition, one could be healtyare if one do som exercise.. like take long walks, swiming, dancing, walk with the dog, playing with children or garden work!

    But did you know.. many persons that lost some weight says they sudenly got a preferences for fysical activity!

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