Low Carb

LCHF for Beginners

Do you want get healthier and leaner, just by eating real food, with no hunger? Then LCHF (low carb, high fat) and this page is for you.

Contents

  1. Introduction
  2. Video course
  3. What to eat – in 31 languages
  4. Success stories
  5. How LCHF works
  6. Tips and recipes
  7. Recommended cookbooks
  8. Learn more
  9. Q&A

LCHF Food

1. Introduction

An LCHF diet means you eat fewer 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, beans and potatoes).

Eat when you’re hungry until you are satisfied. It’s that simple.

Skaldeman's fish soupYou do not need to count calories or weigh your food. And just forget about industrially produced low fat products.

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, drop. This increases 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 dose of insulin as you did prior to adopting a low-carb diet 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.

  • 2. Video course

    How to Eat LCHF Video Course

    Do you want to watch a new high-quality 11-minute video course on how to eat LCHF? And about the most important things to think about on an LCHF diet? Sign up for our free newsletter and you’ll get instant access to it:

    The newsletter arrives once a week with unbiased information free from ads or industry influence. Your email is kept 100% private. To unsubscribe just press “unsubscribe” at the bottom of any newsletter.


     
     
     

    3. What to Eat

    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 organic eggs.
    • Natural fat, high-fat sauces: Using butter and cream for cooking 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: Great for a TV treat instead of candy (ideally in moderation).
    • Berries: Okay in moderation, if you are not a super strict or sensitive. Great with whipped cream.

    Low carb foods

    Read the nutrition label in the grocery store.
    No more than 5% of carbohydrates for a food is a good rule of thumb.

    LCHF-mat2-vibr-ffffff-648

    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. Legumes, such as beans and lentils, are high in carbs. 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.

    badfood

     

    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 on most days

    • Water
    • Coffee: Try it with full-fat cream
    • Tea

     

    SVT Debatt om LCHF ikväll, med KostdoktornAdvice on LCHF in other languages

    Arabic, Brazilian Portuguese, Bulgarian, (pdf) (another version), Croatian, Czech, Danish (Word), Dutch, Estonian, Finnish, French, German, Greek, Hebrew, Hungarian (pdf), Icelandic, Indonesian, Italian, Macedonian, Norwegian, Polish (pdf), Portuguese, Romanian, Russian, Ruthenian, Serbian, Slovak, Spanish (Word), Swahili, Swedish, Turkish, Ukrainian

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



     

    4. Success Stories

    Here’s inspiration: 100+ success stories. Slide image below horizontally to see more stories.

     

    Women 0-39     Women 40+      Men 0-39      Men 40+      Diabetes      All Stories  



     

    5. How LCHF Works

    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. Only 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.

    Nyhetsmorgon om fetträdslans slut på nätet

    Insulin is produced in the pancreas. In large amounts it prevents fat burning and stores surplus nutrients in fat cells. After some time (a few hours or less) this may result in a perceived 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

    An 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 produces a feeling of longer-lasting 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 side effects in 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 more 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 a 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.

    Read more about possible side effects and how to cure them:


     

    How low to go?

    The less carbohydrate you eat the bigger the effects on 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).

    More details: How low carb is LCHF?

    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:

    LustigYT
    Low Carb Explained

    Low Carb Living
    The Science of Low Carb

     

    6. Tips and recipes

    Choose a topic below or keep reading for all of them.



    Breakfast suggestions

    Skaldeman breakfast

    • 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 sour cream
    • Sandwich on Oopsie-bread
    • Cheese with butter
    • 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

    Skaldeman-FiskBacon

    • 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. Or get an LCHF cookbook.
    • Drink water with your meal or (occasionally) a glass of wine.

    Snacks

    On 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
    • Babybel cheese

    Olives and nuts may replace potato chips as great TV snacks. 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. Ask for extra butter.
    • Fast food: Kebab can be a decent option (avoid the bread). At 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 are 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 grocery store:

    • Butter
    • Heavy cream (40% fat)
    • Sour cream (full fat)
    • Eggs
    • Bacon
    • Meat (minced, steaks, stew pieces, fillets, etc.)
    • Fish (ideally 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 difficult cravings / sugar addiction, it is smart to throw out (or give away) sugary and starchy foods, low-fat products, etc. These include:

    • Candy
    • Potato chips
    • Soft drinks and juices
    • Margarine
    • Sugar in all forms
    • Bread
    • Wheat flour
    • 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 work poorly. They have prevented weight loss for loads of people. They’re commonly full of carbs once you see through the creative marketing.

    Carb FictionFor example, Dreamfields’ “low carb pasta” is almost pure starch, which is absorbed more or less like any pasta, albeit slowly:

    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 blood sugar and insulin. The rest of the carbs ends up in the colon, 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

    Main Low-Carb Recipe Page

    Easy ways to cook eggs

    1. Place the eggs in cold water and boil for 4 minutes for soft-boiled or 8 minutes for hard-boiled. Enjoy them with mayo if you like.
    2. Fry eggs in butter on one or both sides. Add salt and pepper.
    3. Melt butter in a frying pan and add 2 eggs and 2-3 tablespoons of heavy 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 upper surface turns solid 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.

    lchf-oopsie2

    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 (optional)
    ½ teaspoon baking powder (optional)

    • Separate the eggs, with the egg whites in one bowl and the egg yolks in another.
    • Whip egg whites together with 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 want, 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 have an Oopsie as a sandwich or use it 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 to make a swiss roll: Add a generous layer of whipped cream and some berries. Enjoy.

    Instead of potatoes, rice and 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.
    • LCHF-middag: LaxSalads 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. Bake 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.

    More healthy tips


    7. Recommended 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 cookbook:

    The Low-Carb Gourmet

    And two more:
    CrossFitLow-Carb Living

    Good luck with your new LCHF life!

    8. Learn More

    Do you want updates with the latest news for your health and weight? Do you want to join the revolution? Subscribe to the free weekly Diet Doctor newsletter:

    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?

    Improve this page

    Do you have any suggestion – big or small – to improve this page? Email me at andreas@dietdoctor.com.

    4,212 Comments

    1. Denny
      Hi. I'm completely sold on this way of eating but am concerned about fibre and vitamins. Do I have to plan what food i eat or take supplements? It seems to me that fibre is mainly in high carb fruit and veg (avocados, broccoli etc.. aside) and I am struggling even with a tablespoon of raw bran to get anything above 10g a day. I am currently keeping carbs down to 25g.
    2. Zepp
      "There are other reasons to limit all types of fiber. Fiber isn’t essential. Human breast milk doesn’t have any, and traditional people like the Masai – who are free of modern, degenerative disease – eat almost no fiber at all (subsisting on a diet of meat, blood and milk). And while fiber can feed the good bacteria in our gut and increase the production of beneficial short-chain fats like butyrate, it can also feed pathogenic and opportunistic bacteria in the gut.

      Verdict: vegetable (but not grain) fiber is beneficial in moderate amounts – about one-half pound of vegetables per day. But think about vegetables and fiber as accompaniments or flavorful condiments to fat and protein, which should form the bulk of calories consumed, rather than the other way around."

      http://chriskresser.com/9-steps-to-perfect-health-2-nourish-your-body

    3. Denny
      Thank you so much zepp I have been forcefeeding myself broccoli and bran and its horribe :(
      I'm new to all this but already after a week have lost weight feel less stodgey and my mood has even improved .. I love it! Can I assume that vitamins are also well covered just by eating a varied and sensible hflc diet?
    4. Zepp
      Yes you can if you only variate your food.

      Egg and liver is verry ful of vitamines.. and leavy green vegetabels give you the rest.

      One can eat eggs every day and liver every 14 day.. or liverpate more often.

      You know.. there are more vitamines in animal food, then in vegetabels.. but one need some vegetabels to.. mostly for C-vitamine and folic acid.. and som minerals to.

      Broccoli is good for vitamines, but one dont need to force feed one of it!

    5. Denny
      Lol .... thank you once again. On more question if I may. Is there a problem with me drinking diet tonic water it has zero carbs and is sweetene with aspartamine. I am missing an evening gin and tonic and the tonic alone seems to be all I need.
    6. Zepp
      Its up to you.. how healty you want to be.. but Aspartame is not any healt-food at all!

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

      And then one wounder how much sugar there is in a drink or two.. if one use those with non artificial sweteners?

    7. sandy
      how do u eat after a fast? low carb or all fruit.. how do you maintain from it
    8. Denny
      May I ask what your thoughts are one this? Is it just based on bad science?

      "A certain amount of carbs is needed to function properly, and insufficient intake may cause fatigue, muscle cramps, and poor mental function. Although carbs are an important part of our diet, the body can produce energy from fat and proteins alone; while this may do for short periods of time, avoiding all carbs will adversely affect the body. Many low-carb diets have been touted as healthy, but if taken to the extreme, they can be very dangerous to a one’s overall well-being. Eating moderate amounts of the right type of carbs to keeps the body fueled properly.

      The recommendation of the Institute of Medicine suggests that 40-65% of an adult’s “dietary energy” should come from carbs, while the World Health Organization (WHO) recommends 55-75%. The WHO also recommends that no more than 10% of carbohydrate consumption come from simple carbs."

      Reply: #1609
    9. Zepp
      Its no science at all.. its food politic!

      "The McGovern committee guidelines led to reorganization of some federal executive functions to support the related aims[11] and became the predecessor to the more detailed Dietary Guidelines for Americans later issued twice a decade by the Center for Nutrition Policy and Promotion."

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

      http://en.wikipedia.org/wiki/George_McGovern#Ambassador_to_food_agenc...

      I think this is more of an scientific aproch of human nutrishion!

      http://chriskresser.com/9-steps-to-perfect-health-2-nourish-your-body

      You know.. carbs are not bad per se.. and Low carb is about to reverse conditions from those how suffer from bad carb eating problems!

      Many peopel can eat a lot of carbs and be healty.

    10. Helen
      Hi Zepp,

      I don't know if you have already answered this question before but I didn't see it anywhere. What is the deal with juicing vegetables? Beneficial or too much sugar?

    11. Zepp
      The deal is that they are easyer digested.. becuse of that you should eat them as they are.. to your meals!

      I think this juicing is about to use them insted of real food?

      Seems to me that people do anything to avoid a proper meal?

      I got many questions about protein powder and/or substitutes to.. becuse they are so handy!

      Seems that many have some sort of eating disturbance.. why not a real steak insted with vegetabels?

      I dont think juicing does vegetabel bad as nutrients.. but on ones eating habits!

    12. Helen
      Thanks for your input. :)
    13. Denny
      Hi Zepp
      once again may I trouble you for your thoughts on this article? I find your knowledge and advice invaluable so many thanks :)

      http://www.blisstree.com/2012/06/11/food/low-carb-high-fat-diet-blame...

    14. Zepp
      "The Swedish Diet Revolution and the Resulting Hysteria"

      http://www.dietdoctor.com/the-swedish-diet-revolution-and-the-resulti...

      We laugh at this in Sweden.. there is a lot of stupid reactions from those how still is scared of fat.

      You know the whole fat scared advice manly comes frome extrapolitions from those how have a geneticaly disturbance of theres lipid metabolisme.. often trunkated as Familiar hyperlipedemia!

      http://themedicalbiochemistrypage.org/lipoproteins.php#hyperlipidemias

      Another comon source to hyperlipidemia is metabolic syndrome.. and this is often more about Hyperinsulinemia and glucoseintollerance and insulinresistance.

    15. Shawn
      I find that eating the added protein makes me constipated. Is this a temporary thing while my body adjusts or should I eat more veggies.
    16. Zepp
      The constipaton problem is a beginners problem.. you know, both protein and fat dont leave that much waist to excret and its not stimulate your guts eighter.

      Take some home cure in the begining to solve the problem, psylium seeds, flax seeds or magesium.

    17. Kausi
      I am a complete vegetarian. My staple to eat with the veggies and pulses is either rice or wheat. I eat high fiber rice or red rice as we call it here in India. What can I substitute this with??
    18. Zepp
      One can always eat more fat.. in your case coco nut oil.. then you dont need that much carbs for fuel.

      The truble for vegetarians is protein, becuse almost every sort of vegetable source of vegetabel proteins are often loded with carbs.

    19. Denny
      In my opinion vegetarians are making an emotional choice that is incompatable with their species (in most cases). It would be me like preferring to be a fish and only "breathing" oxygen from water!
      Reply: #1621
    20. Denny
      BTW before all the veggies and vegans try to lynch me. I like cigarettes and its why I don't join or comment on forums attached to anti smoking web pages :)
    21. Zepp
      In India it could be an religius concern to!
    22. Denny
      Well that's still emotional isn't it? I mean as opposed to doing what your evolved organism wants and needs.
    23. Rob
      I have inherited high cholesterol in my family genes and wonder what impact this low carb diet will have on my cholesterol levels? For example I'm told that I need to take high fibre oat bran each morning. Should I carry on doing this?
    24. Zepp
      They sad that I had that to.. but it was nonsens.. mayby a heredety for metabolic syndrome then!

      Becuse it have dropt, and that its not does if one have FH.

      And one have high cholesterol the whole life, even in your childhood.

      First of all does your parents have this?

      Did they die in there middel age?

      Those how have heredited disturbances in there lipidmetabolism often have problems with clerance lipoproteins when does is empty.. to a shortage of sites for that purpose in the liver.

      The oat brans only make more fats going in your stools, by fibers how make your fat digestion lesser.

    25. Amy
      I have been doing this diet for 2 week now i have only lost a lb. i like the change of diet, and I don't feel hunger like I used to but I hoped to lose more weight. Is there anything to speed up weight loss?
      Reply: #1628
    26. sandy
      bacon raw is it more then calories it mentions on lable..so 80 for 2 pieces is that same when you keep the grease+meat or no? just curious
    27. G2
      According to the diet you should loose a few pounds quickly in the first 2 weeks. You tend to loose the access water in the body initially when you start the diet. I am in the 6th week of the diet. I lost 6lbs in the first 2 weeks and than stalled there for 2 weeks or so. Now the weight loss fluctuates between 7lbs and 9lbs. I am going in the right direction i think.
    28. Zepp
      Amy.. you just began, it takes at least som more weeks to be fully adapted.

      You shouldnt do anything to speed it up.. you should let the body make it go by it self.. then you dont need to do anything drastic in the future.

    29. Zepp
      Its the same calories in raw and cooked becon.. becuse one always eat the greas anyhow.

      Bacon is pork, and one shouldnt eat raw pork.

    30. sandy
      awesome because always thought the grease was extra even tho cwme from same portion
    31. Misty
      What about beans?
    32. Zepp
      Beans are carb food!

      Except snap beans and haricoverts.

      Eat them in small amounts occasionaly.

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

    33. Shawn
      Just wanted to know how do you stop losing weight on this diet once you've reached your goal?
      Reply: #1635
    34. Nusaybah
      I was wondering if there is a limit on the amount of cream you should have? In the country where I'm living it's hard to get certain things. The cream is long-life (heat treated). I hope it's ok to have. Unfortunately coconut oil is not available here, and the butter is not even real butter, so I'm left with the cream. I have about 3 cups of coffee (without sugar) made of half cream and half water. Is it too much cream to have in a day?
    35. Zepp
      It supose to happen all by it self.

      Becuse if your energy depoes get to low, your apetite supose to making you hungryer.

    36. Denny
      Hi Zepp I have another one for you.

      http://www.bbc.co.uk/news/health-21258509

      I'm asumming the results are based on the fact that vegetarians maybe carry less body weight and be more prone to health conciousness in general?

      Reply: #1637
    37. Zepp
      I cant read the study, only the abstract.

      But I can tell you that.. often is the result not in line with the conclusions!

      What is an vegtetarian diet anyhow, it could be healty but it could be unhealty to.. and high on saturated fat altso.

      And then one can find other problems.. they maby want to die of colon cancer insted of hart failure, as another study says?

      "Within the study, the incidence of all cancers combined was lower among vegetarians than among meat eaters, but the incidence of colorectal cancer was higher in vegetarians than in meat eaters."

      http://ajcn.nutrition.org/content/early/2009/03/11/ajcn.2009.26736M.a...

      I am not suprised at all this days what they come up with.. or there conclusions rather.

      There seems to be a link betwen saturated fat and smoking, drinking alkohol and quit training altso!

      So what do they mesure realy.. I think that they almost find that peopel that are concerned about there healt do take steps to be healtyer.

      science for smart people by tom naughton
      http://www.youtube.com/watch?v=y1RXvBveht0

    38. Denny
      Thanks Zepp
      I have been following yours and Dr Eenfeldt's recommendations for about 3 weeks now. I have never felt better or eaten better and as a bonus I have lost a few pounds. I have a BMI of 25 so wasn't overly concerned about my weight but my stomach looks much better :) So I have no doubts about lchf as a lifestyle, Thank you to you all for this blog and forum for making it so easy to get started. I will post you any studies we get over here in the UK for your interest and thoughts if that's ok because the whole topic really interests me.
    39. Denny
      Love "science for smart people" absolutely fantastic!
    40. Denny
      Sorry Zepp another few questions. I'll be kicked off here soon won't ? :(
      Do (and how do) wine and white spirit alcohol and coffee affect ketosis? and are there carbs in instant coffee - googling only gives me confusing info.
      Many thanks
      Reply: #1642
    41. Linda Venter
      Good day. I also want to start this way of eating, but I am running a 32 k's next weekend. Should I rather start after that or will I have enough energy by next weekend for this long run?

      Linda

      Reply: #1643
    42. Zepp
      Well alcohol and to much vine have other side effects.. but is commonn to use, and for a lot of peopel no problem if they enjoy it in moderate amounts.. they are not that much food.. they are more for plesure.

      Coffe I regard as brown water.

      And ofcourse, alcohol is burned instead of fat.. so if one is concerned about burning bodily fat one should think about this.

      Do you care a lot of your ketosis levels or do you want to live a good life?

      Abuse is no good thing, but moste peopel can use alcohol at moderate levels.. and enjoy the benefits, without any side effects.

      The only thing one should think about if one is in a state of ketosis.. one only need to drink half for the same effect!!

    43. Zepp
      Start after the event.. you only get fatigue without glycogen.

      But you know.. one dont need to eat that much sugar to fill ones glycogen depoes.

    44. jp
      i can not have any sweeters at all so saying this what would be a safe amount of reg sugar to consume with i am at a 20carb a day and right no i have about a tsp a day in my tea.
    45. can anyone answer the question on the amount of cream used by Nusaybah, i'm interested in the answer too. Thank you
    46. Courtney
      Is almond flour okay? I found a paleo recipe for pizza that seems to work with the rules of the diet (I added mozzarella), and since pizza is my weakness, this might be the secret to my success.
      Reply: #1657
    47. Zepp
      @jp

      Its more about how much carbs one eat a day over a longer period.. I drink my coffey black.. try it!

      @letitia

      There are only individual sensitivity.. and one can always try eggmilk instead.

      @Courtney

      Almond flour is used of those how nor that sensitive, its less carbs.

      If you love Pizza.. you probably like Meatza.. try it.. its without flour.

    48. sandy
      question for major question on mind...high fat would it cause no gain even overdoing fat

      i tend to eat alot and scared if it will do more harm then help weightloss..

      i eat probably 4 times

      from 9am till 12am i'm up too

      a day may be

      . wake up have 2 strips bacon and the grease to cook 2 eggs top with cup of mushrooms and spinach with cheddar handfull shredded to top

      lunch- burger beef 1/3lb and fried egg on top with green beans 2cups with blue cheese dressing

      dinner- stir fry
      olive oil 2-3tblspoons, steak strips 8oz and broccoli cup full cooked and garlic seasons added herbs

      later- bacon 2strips 3eggs in grease and 1oz of macadamian nuts

      is this for anyone and for me too much to lose on or even be healthy

      Reply: #1652
    49. Amber
      Hi there,

      I'm trying to loose weight and have been researching paleo/ low carb diets. I know sugar is bad but some of the paleo recipes use coconut sugar. What is your opinion on coconut sugar? I've read articles that are ok with it and others that aren't..

      Thank you.

      Reply: #1651
    50. jp
      thank you for the info on coconut sugar.

    Leave a Reply

    Reply to comment #0 by