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

Do you want updates with the latest news for your health and weight? Subscribe to the Diet Doctor newsletter like people:

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!

More

Diet Doctor on Facebook

Press “Like” below to get tips on popular new posts and some insider tips:

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.

Improve this page

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!

3,437 Comments

  1. Sophie
    Exercise: I have never been as hungry in my life as when I was a long distance runner. I am normally very disciplined but intense and long exercise made me soooo desperately hungry.

    Remember your body doesnt want to lose weight. If you make it exercise, it will compensate by being hungrier.

    I recently lost about 15 lbs with a very low carb diet. I do not exercise at all, except for my busy walking Parisian life.

    However, I am planning to start strength training (not cardio!) to increase my muscle mass and thus my resting metabolism.

  2. Paul
    @DietDoctor

    I have a question about some food.

    I know that peanuts & cashew nuts are "less okay", but how about:
    - para nuts (a.k.a. brazil nuts), macedemia's
    - chickpeas (plain or as ingredient in humus), soy, baked beans, broad beans, lentils

    I would like to know, because I am trying to move into an LCHF eating style (not "diet"), but I am sort of limited by what can be bought in the supermarket as well as what I could use as an ingredient for cooking lovely dishes for my girlfriend (who's doesn't want to do LCHF).

    I'd love to get some feedback on the above!

    cheers!

  3. Zepp
    If you look long time back I tink I and others have answerd this questions a lot of times!

    Nuts are snacks.. if one need to loos weight one should avoid snaks.. only eating real food!

    But if one is an healty and normal weight person how can eat some snacks ocassionaly, macadamia have the best fat content, almonds and Walnuts have the best mineral content.

    The best nut is Coconut!

    Lentils and beans are high carb meals.. use it sparsely!

    You know.. LCHF is not that complicated.. you eat som more vegies with our meal and tak som more fats,, sprinkel some good oliv oil on it!

    Your girlfriend take som lentils, beans, potatoes, pasta, rice to here meals!

    Dont ever make different meals, its to overdo it, and you gonna get tired of the whole thing!

  4. mary
    At last l started to eat things that l like and feeling healty ,and not hungry
    Wow what more can l ask for .l been on and off diets all my life and always gain all the weight back and then some so for the last 10 years l gave up did not eat junk or fatty food but l have never been so heavy and unhealty
    Now thanks to you l am eating food that l enjoy and loosing weight

    Thank you ,thank you so much for giving me a life again

    Reply: #1455
  5. Bev
    Hi Mary, I'm so glad this seems to work for you! I am still struggling to find the right combination to lose the weight, even though I am mostly able to stick to the "good" carbs, and eat a healthy dose of "good" fats at each meal. My problem seems to be more psychological I think - I don't seem to be able to feel full until it's way too late and I've eaten too much food - even if it is LCHF! I LOVE food too much - the taste of it often overrides the quantity. I wish I could blame it on some metabolic issue, but I suspect it's more about will-power in my case... that, and my husband who still insists that I'm harming my cholesterol levels with this regime and still eats all the grains, breads, cereals and other food I am avoiding - making meals is an issue. Anyway, since you seem to be losing weight, I wonder if you can elaborate on your general daily meals - are you eating 1,2 or 3 meals? I can't seem to eat fewer than 3 but maybe I should be. What are you eating that is making you feel full after years of dieting? Any advice at all out there to help me find the way? Thanks in advance.
  6. Ghislain
    High again,

    As promised I am reporting back to let you know how I am doing. It's been 18 days since I started the LCHF diet. I am happy to announce that the side effects have disappeared. My blood pressure is back to being stable throughout the day. The heart palpitations have ceased. I no longer have intestinal cramps and my brain fog is almost gone. (Fog is noticeable in the morning witch makes sense).

    One of my daughters, who introduced me to LCHF diet, purchased a low carb recipe book for me. I try to stay within 10-15 mg/day of carbs a day.

    Another daughter told me that my face appeared progressively leaner in the last 2 weeks. She didn't know that I had changed my diet. She now knows and she's changing her diet somewhat but she looses weight very easily by just staying away from sugar and processed and refined foods. Contrary to me she does well on fruits and vegetables.

    I'll check back, in a few weeks.

  7. missyh
    do i need to watch calories, to lose weight?
  8. Zepp
    Calories do counts.. but dont bother to count them.. your bodys apetite system supose to do this for you!

    Its about to get access to your bodys stored fat, by making fat the bodys predominant fuel!

    And this could only be done if one have a normal stedy low insulin level.

    There is an adaption fase, like you can read about in the coments before, try to stay on the track for at least 3 weeks.

  9. Zepp
    Ghislan.

    I am happy to hear about it, its an adaption to do and almost everyone have there thoughts about if it could be a healty vay of eating in that period!

    But one can altso think about how dependent one have become of glucose?

  10. I'mafan
    Ghislain, where the recipe book is concerned... make sure it is Low Carb/High Fat and not only Low carb.
  11. Elrien
    I want to start using this program tomorrow. Can someone tell me if you lost weight with this, for my mind does not want to take in having all these fats, but I am willing to try anything.
    Do I need to exercise. How many protein must I take in and how many carbs (or no carbs).
    Please help, I am desperate
  12. Ghislain
    I'mafan: The book is low carb. The author doesn't even bother to list the fat content. I will be using it as a base and adding fat where I can. Thanks for the warning.
  13. Zepp
    Ghislain.
    Take the fatyest food then you not forced to ad so much fat!
  14. Zepp
    Elrien.. as i wright befor.. weight loss is dependant on energy defiency.. but if one eat satisfying food then one often eat less!

    Read about it first.. its no magic trick!

    LCHF for Beginners

    http://www.dietdoctor.com/lchf

    How to Lose Weight

    http://www.dietdoctor.com/how-to-lose-weight

    Questions and answers about LCHF

    http://www.dietdoctor.com/faq

    Exercise is god for healt.. but not that much needed for weightloss!

    Protein is essentiall, its should be about 1 gram Kilo a day, think its being 2 gram/pound!

    And thats minimum for sedentry person, athlets could use up to 2 gram/kilo.

  15. Ghislain
    I am confused about the 'high fat' part of LCHF. How does protein fit in? Do you need more fat than protein? if so how can you do that? How can you get more fat without eating more meat?
  16. Ghislain
    Zepp: 1 gram/K protein seems excessive for me. I can only eat 2 small meals a day. I'm just not hungry. I have a hard time eating more than 800 cal/day (even though I need at least 1800). I have verified my keton levels with a ketostix and it shows very high levels.
  17. Zepp
    Count 20% protein in meat, fsh, egg, chees, shellfish aproxmatly!

    Soo.. if one weights about 80 kilo then one need about 400 gram meat a day!

    But thats not truth eather, becuse thera are protein in almost annything you eat!

    Fat is high energy, 9 Kcal/gram, protein is low energi,4 Kcal/gram!

    For instace look att an egg!

    Its 2/3 fat energy and 1/3 protein energy!

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

    Soo.. its about E%.. in your meals.

    Sure.. with that low calorie consumtion you must be in starvation ketosis.

    Even if you take all the energy from food and fat stores you must take in conciderition that you gonna get malnutrition.

  18. Ghislain
    I don't know what you mean by malnutrition. Are you suggesting that I force myself to eat when I'm not hungry? Or are you telling me that I should eat more than the 20 grams of carbs that I already eat? This does not add up.

    I always eat a large portion of veggies every day but there's just so much I can eat. I take extra vitamins and minerals to make sure I'm getting enough.

  19. Zepp
    I mean that if one eating to little, then one dont get all nutrition one need.

    For instance proteins.

    I dont want you to force your self to anything.. only to think about it.. and that seems that you do this.. and take suplements.

    There is more nutrishment in animal food then in veggies.. for instance egg.. its composed wth everything to start a whole new life, exept C-vitamines.

  20. Ghislain
    I eat 3 eggs and 3-5 strips of bacon in the morning.
  21. Ghislain
    Zepp: "...only to think about it.."

    That doesn't help me out. I can think about it but so what? What I really need is something concrete.

    My worry is more about potassium and magnesium because supplements have too little.

    I did some research and I found that almonds have much higher levels so I'm going to go with that.

  22. katz
    would this be perfect meal

    plate= 1 lrg bone in center cut porkchop rib cut pan seared with brussel sprouts in butter large chunk n garlic and seasalt black pepper.. serve on plate and side ricotta half cup scoop, about with parsley and few crumbs crushed bacon from 1 strip

    would that seem reasonable as high fat and perfect combination

  23. Ghislain
    It looks like it. It gives me pretty well the whole deal in one meal witch is great because like I wrought I'm finding it hard to eat more than twice a day.

    I really didn't expect this to be a problem when I started. I thought that I would have cravings and and end up eating more of other things. But after the initial 8 days of side effects I am astounded by this lack of hunger.

    I live a sedentary life style right now but that will change as soon as I loose enough weight to get around some of the impediments.

    That's what I like about this diet. I can loose weight first and then add exercise when I'm ready.
    I'm sure my hunger will come back when I start exercising.

    Has anyone had a problem with this level of 'lack of hunger'? It seems that I got into ketosis very quickly.

  24. katz
    oddly i tend be hungry always meals like every 3-4 hours but if eat whole roaster feel satisfied for long time but its more protein then fat
  25. Zepp
    Its another beginners problem, some seems to lose there apetite, others get hungry all the time!

    Its probably that the feeling of hunger is less, and Leptin probably the biggest signaling hormon.. you aint got any blood sugar swings anymore.

    And for those how get hungryer.. its probably about reward, they dont get that spike anymore.

    And we only know about one cure for both conditions.. to eat more.. till its a past thing.

    I remember that I did forget to eat some times.. becuse I didnt fell any cravings for it.

  26. katz
    so its not bad to eat more while so many eat less
  27. Zepp
    Its dependant on who you are.

    First you have som adaption problems.. ones apetite regulation isnt use to the fatty laden and sugar depleted diet.. its a different feeling to get hungry on a sugar depleted diet.. different hormons how act on your apetite.

    Leptin is the major energy regulator of fat, Ghreelin of carbs.

    Some eat for comfort and to get an dopamin kick out of it.. if you dont get your dopamin one can feel depressed.. its about adiction.

    And there are probably a lot more complicated, but one should always try to get an normal apetite regulation, becuse that you have benefits from the whole life.. and you dont need to calculate calories.. just eating real good food.

    Some peopel do have eating there metabolism low by starving diets.. they must eat it up again.

    And to be frank.. there is some benefits of fasting.. but it shouldnt be prolonged.. not more then some weeks.. and not to often.. and not for underweight peopel eighter.

  28. Ghislain
    Zepp: It makes sense. It may just be another side effect that will pass. I stopped craving food within a day.

    I'm going to increase my carb intake a bit to slow down the ketosis. It's just too intense right now.

  29. Zepp
    And if you eat to little and is concerned about nutrishion, eat eggs and liver often.. two of the moste nutrishes rich food one can eat!
  30. katz
    curious to what others find filling in size or how often they need to eat
  31. Zepp
    I prefer to eat two times a day.. but on working days I often eat three times., but not on every day.

    It took me three months before my apetite get lower, and then sudenly, I lost some weight.. and my asthma!

    Some prefer to eat small portions and often, others are more fond of eating more and less often.. its probably an induvidual preference.. or social.

    I think its more impotant that one get all energy and nutrishion one need.. you know.. the moste of your meal is stored and unstored betwen meals.

  32. katz
    wow that really helpful, ty
  33. Ghislain
    I thought this might be of interest to someone.

    I accidentally ate refined sugar and flower. I only realized it because I got sick, my heart started palpitating, my stomach stared to hurt and I felt depressed. I've been bipolar type 2 since my teens so it's something I have to watch out for. My depression is pretty much in check as long as I don't suffer any undo stress.

    I had purchased a sauce to go with some chicken. I read the nutrition label and it indicated 'no sugar' and only 1 carb. I figured it was OK. Within a few minutes I started getting sick and felt a sugar high. The rush was not intense but enough to know that the sauce had to be the culprit. That's when I read the ingredient list. There was sugar including corn syrup and various kinds of flowers.

    There was no reason not to include the traces of sugar since they had included a trace amount of protein (.5). I guess there are special rules for sugar witch allows the manufacturers to lie.

    That's going to be a real teaching moment. It seems that I can't cheat at all.

    There are some sugars that I can digest like the ones found in almonds and raspberries if I eat them in small amounts during the course of the day.

  34. I'mafan
    Ghislain, in spite of the simplicity of the diet as explained in Dr. Eenfeldt's blog above, things can become very muddled in our minds sometimes. I have written a book on LCHF with more than 300 LCHF recipes added. It is about two weeks away from being published in an e-book. I will announce its publication on this site when it becomes available. The problem regarding the exact amount of fat and protein (and also carbs of course) is discussed in real layman's language. Here is a sample of what is to be found in the book: (Remember protein VALUE and protein WEIGHT is not the same! It took me months to figure this out.)

    To give an indication of how to work out how much protein you can safely take in, here is some information from my book that may help:
    "...Depending on the measure of your insulin resistance 0,05 g protein value per kg body weight is usually advised if you are sedentary. If you are very active, you can probably do 1 gram protein value per kg of body weight. If you work out a lot you can probably go up to 2 grams protein value per kg body weight.
    Dr. Peter Attia is an endurance athlete and he takes in 4 000 to 4 500 calories per day. He gets this from approximately 400-425 grams of fat, 120-140 grams of protein, and 30-50 grams of carbs per day in order to maintain ketosis.
    To give you an idea… A three-egg omelette at 6 g protein value per egg for breakfast will give you 18 g protein value. Four oz of meat/fish/chicken (size of pack of cards) for lunch and dinner at 28 g protein value per meal will give you 56 g protein value, totalling 74 g of protein value per day.
    I also eat biltong (jerky), low-carb Vienna sausages and hard-boiled eggs whenever I feel like a snack and for this I have about 51 g protein value left. One cupful of biltong has about 30 g protein value. This leaves a lot of leeway for me for some boiled eggs and Vienna sausages, whenever I feel hungry during the day to make up the 51 g protein value, or you can simply have more protein at your meal times. Remember it is not cast in cement!..."

    ALSO from my book: "...Don’t ever allow yourself to become too hungry. (If you’re on the road or away from home, keep some snack like biltong/jerky, dried sausage/salami, a packet of pork crackling etc. and/or nuts handy.) Your body has its own intelligence. It will simply slow down your metabolism if you skip meals or under-eat so that you become very hungry. But don’t overeat either..."

    Hope this helps.

  35. Ghislain
    That's great. I'm looking forward to it!
  36. katz
    i'm wondering to try something fattier then roasted meat but fear that less protein may not fill as well.. for example breast chicken to two eggs in butter?

    has any one notice it to be harder to eat less protein to fat ratio?

  37. Zepp
    The only way to know is to try it out.. different persons get different outcome!

    And.. did you know.. it could be an variation.. even if it not that filling!

    I do eat chicken, often with curry sause, with lot of butter in the sauce.

    Or peanut sauce.

    And to that I take veggies with oliv oil

    You know, one must try it out and chicken breast is often lot of proteins.. take the eggs for breakfast.

  38. katz
    nice, I guess what always got me was forums, with people eating 1 egg for breakfast or having no hunger .

    and i'm like wow i couldn't feel full with two eggs , i need

    like a pork chop n two eggs n butter to feel full
    seems to last 3-5 hours till tummy's grumbling

  39. Zepp
    Well, its different on every person becuse of different problems.. are they meatbolic or mental or both?

    If you need to eat as your stomage stand in all four corners to fell full, then try to eat more fat.. becuse one cant eat that much fat.. before one feel ill!

    Its different signaling hormones and substanses to make one feel satsifyed, how works on your apetite system.

    And it can take some time to be used to pick up other signals then what one is used to.

    And on top on that.. one get concurent signals, that origins from the brain and from ones mind.

  40. katz
    true, today tested a different approach. more high fat meats.

    and might sound weird bacon and drank the grease, odd I know..but wow the fat does help even if more calories.. think going try to keep to fat higher then protein in meat. love not feeling like weighed down with protien but light and full.. ty......but deffinitly won't be the 2 eggs and full till lunch or dinner..haha..ty Zepp

  41. Ghislain
    A doctor I saw on YouTube says he takes a supplement of 2 tsp coconut oil every morning to get
    the extra fat he needs for the day.
  42. katz
    oh yes , keep forgetting to ask what brand hot dogs and sausages be best?
  43. Zepp
    Those you leave in the store!

    But I think that if one goes to a real slaughter shop one can find some how is desent?

  44. Ellen Martens
    For sausage what I do is buy plain ground pork and add my own seasonings:
    Italian - fennel seed, italian seasonings, crushed red pepper, salt and black pepper
    American breakfast - ground sage, thyme and crushed rosemary, cayenne pepper, salt and black pepper

    I have not tried to make my own wieners, but there are recipes on the internet. There are sausage stuffing attachments for manual meat grinders, and for KitchenAid style stand mixers, if you want to use the casings.

  45. melissA
    hey, I get whatcha all are saying, but can you tell me if this is right on track or overboard....

    if i wanted like a meal, and had no calorie counting, measuring just by appetite would this fit..

    breakfast = 3 eggs fried in butter and topped with shrp cheddr and pepper with sidehalf avocado and blue cheez dressing on top n 4 strips low salt no sugar added smithfield bacon

    would that be good or bad for not calculating or thinking more then just yum and eat...

  46. Zepp
    Nobody then you self can say that!

    Its dependant of how long you have to stay unhungry and how much you planned to eat next meal.

    Seems to me that it is an brekfast for skiping lunch and only eating supper in the evening?

    Thats what I prefer.. and I can altso skiping meals totaly if nesesery.. I can live on my fat stores.. without crasy cravings.

    I didnt eat breakfast today becuse I didnt have time, and eat a bigger supper insted.

  47. Lorraine Carroll
    I did a simple experiment by having a couple of meals that contain only meat and green veggie and was surprised that I did not feel hungry for several hours after the meal and did have a clear mind and energy.
    Than I had a meal of beans, and was extremely tired sleepy and was almost narcoleptic and could not keep my head up to type.

    My only concern though is I have one Kidney and years ago when I tried the Atkins diet I almost passed out and than read that if you have kidney disease that you should not follow the Atkins diet due to too much protein for the kidney to handle. If I make sure to have green veggies either salad or broccoli type veggie along with meats, is this enough to keep my kidney healthy?

  48. Zepp
    Well, LCHF/Atkins is no more meat then WHO/FDA/SLV do recomend.. its high fat!

    "A frequently cited concern of very-low-carbohydrate diets is the potential for increased risk of renal disease associated with a higher protein intake. However, to date, no well-controlled randomized studies have evaluated the long-term effects of very-low-carbohydrate diets on renal function. "

    " This study provides preliminary evidence that long-term weight loss with a very-low-carbohydrate diet does not adversely affect renal function compared with a high-carbohydrate diet in obese individuals with normal renal function."

    http://www.ncbi.nlm.nih.gov/pubmed/20338292

  49. melissA
    is it possible to over do it?

    my body is the only signal I use to detect hunger and notice it every 3-4 hours about
    my stomach starts to growl and feel tired and low energy and concentration.

    i guess if this might be because of size tho very fatty

    example- when i wake up to mix sausage n eggs with 2 spoons cottage cheese and tea=4-5am
    then 8-9 am have steak thin like steakumms half ounce about with egg and thin slice cheez
    - 12-1 = bacon eggs cheez
    etc..

    i'm gonna try adding veggies n butter recipes pistachios etc..

    but i wonder if i did change to larger dishes will be less hunger or if ok keep to same as i'm doing?

  50. Zepp
    Its dependent on whom you are, if you have any medical conditions, is obese, or have eating disturbances!

    In moste peopel ist about calories, if one eat more of those one get unhungry a longer time.

    But if the calories get stored and cant get to your cells, then one get hungry earlyer.

    Its your cells that are enduser of teh food you eat, and if it not going to those they are starving and you get hungry.

    http://www.youtube.com/watch?feature=player_embedded&v=mNYlIcXynwE

up

Leave a Reply

Reply to comment #0 by

Pictures of participants through Gravatar