LCHF for Beginners

Do you want to eat real food (as much as you like) and improve your health and weight? It may sound too good to be true, but LCHF (Low Carb, High Fat) is a method that has been used for 150 years. Now, modern science backs it up with proof that it works.

There is no weighing your food, no counting, no bizarre “meal replacements,” no pills. There is just real food and common sense. And all the advice here is 100 percent free.

Contents

  1. Introduction
  2. Dietary advice  (in 27 languages)
  3. Theory
  4. Tips and recipes
  5. Cookbooks and more
  6. Frequently asked questions

Introduction

A LCHF diet means you eat less carbohydrates and a higher proportion of fat. Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.

A number of recent high-quality scientific studies shows that LCHF makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning.

The basics

  • Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
  • Avoid: Sugar and starchy foods (like bread, pasta, rice and potatoes).

Eat when you’re hungry until you are satisfied. It’s that simple. You do not need to count calories or weigh your food. And just forget about industrially produced low fat products.

Real food. Add some good fat (like butter).

There are solid scientific reasons why LCHF works. When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat storing hormone, drops. This increases your fat burning and makes you feel more satiated.

Note for diabetics

  • Avoiding the carbohydrates that raise your blood sugar decreases your need for medication to lower it. Taking the same pre-low-carb diet dose of insulin might result in hypoglycemia (low blood sugar). You need to test your blood sugar frequently when starting this diet and adapt (lower) your medication. This should ideally be done with the assistance of a knowledgeable physician. If you’re healthy or a diabetic treated either by diet alone or just with Metformin there is no risk of hypoglycemia.

Dietary Advice

Eat all you like

  • Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.
  • Fish and Shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
  • Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably choose organic eggs.
  • Natural Fat, High-Fat Sauces: Using butter and cream when you cook can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.
  • Vegetables that Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.
  • Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.
  • Nuts: Good to eat instead of candy in front of the television (preferably in moderation).
  • Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream.

Basic tip for beginners: Maximum 5 grams of carbohydrate (excluding fiber) per 100 grams of food

Avoid if you can

  • Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
  • Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).
  • Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
  • Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.
  • Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.

Once in a while

You decide when the time is right. Your weight loss may slow down a bit.

  • Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar.
  • Dark chocolate: Above 70 % cocoa, preferably just a bit.

Drink most days

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

More healthy tips

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Advice on LCHF in other languages

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

The Theory Behind LCHF

What are you designed to eat?

Humans evolved over millions of years as hunter-gatherers, without eating large amounts of carbohydrates. We ate the food available to us in nature by hunting, fishing and gathering all the edible foods we could find. These foods did not include pure starch in the form of bread, pasta, rice or potatoes. We have only eaten these starchy foods for 5 – 10 000 years, since the development of agriculture. Just a limited adaptation of our genes takes place in such a relatively short time.

With the Industrial Revolution, 100 – 200 years ago, we got factories that could manufacture large amounts of pure sugar and white flour. Rapidly digested pure carbohydrates. We’ve hardly had time to genetically adapt to these processed foods.

In the 80s, the fear of fat gripped the western world. Low-fat products popped up everywhere. But if you eat less fat you need to eat more carbohydrates to feel satiated. And it’s at this time in history that our disastrous epidemics of obesity and diabetes started. The most fat-phobic country in the world, the USA, was hit the hardest and is now the world’s most obese country.

Today, it’s clear that the fear of real food with natural fat contents has been a big mistake.

The problem with sugar and starch

All digestible carbohydrates are broken down into simple sugars in the intestines. The sugar is then absorbed into the blood, raising the blood glucose levels. This increases the production of the hormone insulin, our fat storing hormone.

Insulin is produced in the pancreas (pictured to the right). In large amounts insulin prevents fat burning and stores surplus nutrients in the fat cells. After some time (a few hours or less) this may result in a shortage of nutrients in the blood, creating feelings of hunger and cravings for something sweet. Usually at that point people eat again. This starts the process again: A vicious cycle leading to weight gain.

On the other hand, a low intake of carbs gives you a lower, more stable blood glucose, and lower amounts of insulin. This increases the release of fat from your fat stores and increases the fat burning. This usually leads to fat loss, especially around the belly in abdominally obese individuals.

Weight loss without hunger

A LCHF diet makes it easier for the body to use its fat reserves, as their release is no longer blocked by high insulin levels. This may be one reason why eating fat gives a longer feeling of satiety than carbohydrates. It’s been shown in a number of studies: When people eat all they want on a low carb diet caloric intake typically drops

So, no counting or food weighing is necessary. You can forget about the calories and trust your feelings of hunger and satiety. Most people don’t need to count or weigh their food any more than they need to count their breathing. If you don´t believe it, just try for a couple of weeks and see for yourself.

Health as a bonus

No animals in nature need the assistance of nutritional expertise or calorie charts to eat. And still, as long as they eat the food they are designed to eat they stay at a normal weight and they avoid caries, diabetes and heart disease. Why would humans be an exception? Why would you be an exception?

In scientific studies not only is the weight improved on a low carb diet – the blood pressure, blood sugar and cholesterol profile (HDL, triglycerides) are also improved. A calm stomach and less cravings for sweet food are also common experiences.

Initial side effects

If you stop eating sugar and starch cold turkey (recommended) you may experience some side effects as your body adjusts. For most people these side effects tend to be mild and last a just few days. There are also ways to minimize them.

Common during the first week:

  • Headache
  • Fatigue
  • Dizziness
  • Heart palpitations
  • Irritability

The side effects rapidly subside as your body adapts and your fat burning increases. They can be minimized by drinking some extra fluids and by temporarily increasing your salt intake a bit. A good option is to drink some broth every few hours. Alternatively, drink a few extra glasses of water and put extra salt on your food.

The reason for this is that carbohydrate-rich foods may increase the water retention in your body. When you stop eating high-carb foods you’ll lose excess water through your kidneys. This can result in dehydration and lack of salt during the first week, before the body has adapted.

Some people prefer to decrease their intake of carbohydrates slowly, over a few weeks, to minimize the side effects. But the “Nike way” (Just Do It) is probably the best choice for most people. Removing most sugar and starch often results in several pounds lost on the scale within a few days. It may be mostly fluids but it’s great for the motivation.

How low to go?

The less carbohydrate you eat the more pronounced the effect on your weight and blood sugar will be. I recommend following the dietary advice as strict as you can. When you’re happy with your weight and health you may gradually try eating more liberally (if you want to).

The Food Revolution

This presentation I gave at the Ancestral Health Symposium 2011 summarizes the history and science behind the ongoing LCHF revolution.

More theory and practice

Here four of the world’s biggest experts on the subject explain the theory and practice of carb restriction:

 

Tips and recipes

Breakfast suggestions

  • Eggs and bacon
  • Omelet
  • Leftovers from last night’s dinner
  • Coffee with cream
  • A can of mackerel and boiled eggs
  • Boiled egg with mayonnaise or butter
  • Avocado, salmon and crème fraiche
  • Sandwich on Oopsie-bread
  • A piece of very thin hard bread with lots of butter, cheese, ham, etc.
  • Cheese with butter on it
  • Boiled eggs mashed with butter, chopped chives, salt and pepper
  • A piece of brie cheese and some ham or salami
  • High-fat yoghurt with nuts and seeds (and maybe berries)

Lunch and dinner

  • Meat, fish or chicken dishes with vegetables and a rich full-fat sauce. There are many alternatives to potatoes, such as mashed cauliflower.
  • Stews, soups or casseroles with low-carb ingredients.
  • You can  use most recipes in cookbooks if you avoid the carbohydrate-rich ingredients. It’s often a good idea to add fat (e.g. butter, cream) to the recipe.
  • Drink water with your meal or (occasionally) a glass of wine.

Snacks

When you eat a low-carbohydrate diet with more fat and a bit more protein you will probably not need to eat as often. Don’t be surprised if you no longer need to snack. Many people do well on two or three meals per day. If you need a snack:

  • Rolled-up cheese or ham with a vegetable (some people even spread butter on cheese)
  • Olives
  • Nuts
  • A piece of cheese
  • A boiled egg from the refrigerator
  • Canned mackerel in tomato sauce

Olives and nuts can replace potato chips in front of the TV. If you always get hungry between meals you’re probably not eating enough fat. Don’t fear fat. Eat more fat until you feel satisfied.

Dining out or meals with friends

  • Restaurants: Usually not a big problem. You can ask to have potatoes/fries switched for a salad. With meat dishes, ask for extra butter.
  • Fast food: Kebab can be a decent option (preferably avoid the bread). In hamburger chains the hamburgers are usually the least bad option. Avoid soft drinks and fries, obviously. Drink water. Pizza toppings are usually OK, and the stricter you are the less of the pizza crust you will eat.
  • If you eat strictly everyday it’s less of a problem to make a few exceptions when you are invited out. If you’re not sure what will be served you can eat something at home before you leave.
  • Nuts or cheese is good “emergency food” when there are no other adequate options to be found.

Shopping list for beginners

Print this list and bring it to the store:

  • Butter
  • Heavy cream (40% fat)
  • Sour cream (34% fat)
  • Eggs
  • Bacon
  • Meat (minced, steaks, stew pieces, fillets, etc.)
  • Fish (preferably fatty fish like salmon or mackerel)
  • Cheese (preferably high-fat)
  • Turkish yoghurt (10% fat)
  • Cabbage (cabbage, cauliflower, Brussels sprouts, kale, etc.)
  • Other vegetables that grow above ground
  • Frozen vegetables (broccoli, wok vegetables, etc.)
  • Avocados
  • Olives
  • Olive oil
  • Nuts

Clean out your pantry

Want to maximize your chances of success? Especially if you have difficulty with cravings / sugar addiction, it is smart to throw out (or give away) sugary and starchy foods, “light” products, etc. These include:

  • Candy
  • Potato chips
  • Soft drinks and juices
  • Margarine
  • Sugar in all forms
  • Bread
  • Pasta
  • Rice
  • Potatoes
  • Breakfast cereals
  • Everything that says “low fat” or “no fat”
  • Ice cream
  • Cookies

Why not do it now?

The Serpent in Paradise

Be very skeptical of special “low-carb” products such as pasta or chocolate. Unfortunately these products usually stink. They have prevented the weight loss for loads of people. They’re usually full of carbs once you see through their creative marketing.

For example, Dreamfields’ “low carb pasta” is almost pure starch that’s absorbed more or less like any pasta:

How about low carb bread? Be careful: if it’s baked with grains it’s certainly not low carb. But some companies still try to sell it to you as a low-carb option. Here’s an example:

Low-carb chocolate is usually full of sugar alcohols, which the manufacturer does not count as carbs. But roughly half of these carbs may be absorbed, raising the blood sugar and insulin. The rest of the carbs ends up in the large intestine, potentially causing gas and diarrhea. Furthermore any sweeteners can maintain sugar cravings.

If you want to be healthy and slim, eat real food instead.

RECIPES

Easy ways to cook eggs

  1. Place the eggs in cold water and boil 4 minutes for soft-boiled or 8 minutes for hard-boiled. Eat them with mayo if you like.
  2. Fry eggs in butter on one or both sides. Add salt and pepper.
  3. Melt some butter in the frying pan and add 2 eggs and 2-3 tablespoons of cream per serving. Add salt and pepper. Stir until done. Add some chives and grated cheese on top. Serve with fried bacon.
  4. Make an omelet batter with 3 eggs and 3 tablespoons of cream. Add salt and spices. Melt butter in the frying pan and pour in the batter. When the omelet solidifies on top you can fill it with something tasty. For example one or several kinds of cheese, fried bacon, fried mushrooms, good sausage (read the ingredients) or left-overs from last night’s dinner. Fold the omelet in half and serve with a crispy salad.

Instead of bread

Will you have a hard time living without bread? Ooopsies are a good option. It’s a “bread” without carbs and can be eaten in a variety of ways.

Oopsies
6–8 depending on size.

3 eggs
100 grams (3.5 ounces) of cream cheese
a pinch of salt
½ tablespoon fiberhusk / psyllium seed husks (can be excluded)
½ teaspoon baking powder (can be excluded)

  • Separate the eggs, with the egg whites in one bowl and the egg yolks in another.
  • Whip the egg whites together with the salt until very stiff. You should be able to turn the bowl over without the egg whites moving.
  • Mix the egg yolks and the cream cheese well. If you choose, add the psyllium seed husk and baking powder (this makes the Oopsie more bread-like).
  • Gently fold the egg whites into the egg yolk mix – try to keep the air in the egg whites.
  • Put 6 large or 8 smaller oopsies on a baking tray.
  • Bake in the middle of the oven at 150° C (300° F) for about 25 minutes – until they turn golden.
  • You can eat Oopsies as bread or use them as a bun for a hotdog or hamburger. You can also put different kinds of seeds on them before baking them, for instance poppy, sesame or sunflower seeds. One big Oopsie can be used for a swiss roll: Add a generous layer of whipped cream and some berries. Enjoy.

Less strict: some bread
Can’t live without real bread? Then have a thin piece of bread and add lots of butter and toppings. The more butter and toppings the less bread you need to feel satisfied.

Instead of potatoes, rice, pasta

  • Mashed cauliflower: Divide the cauliflower into smaller pieces and boil them with a pinch of salt until soft. Remove the water. Add cream and butter and mash.
  • Salads made from above-ground vegetables, perhaps with some kind of cheese. Try out different kinds.
  • Boiled broccoli, cauliflower or Brussels sprouts.
  • Vegetables au gratin: Fry squash, aubergine and fennel (or other vegetables you like) in butter. Add salt and pepper. Put in baking dish and add grated cheese. Heat at 225° C (450° F) until the cheese melts and turns golden.
  • Vegetables stewed in cream, e.g. cabbage or spinach.
  • Cauliflower rice: Grate cauliflower, boil for a minute or two. Great substitute for rice.
  • Avocado

Snacks and dessert

  • Mixed nuts
  • Sausage: Cut it in pieces, add a piece of cheese and stick a toothpick through them.
  • Vegetables with dip, Try cucumber sticks, red, yellow or green peppers, cauliflower, etc.
  • Cream cheese rolls: Roll some cream cheese in a piece of salami, air-dried ham or a long slice of cucumber.
  • Olives
  • LCHF chips: On a baking tray, form small piles of grated Parmesan cheese. Heat in oven at 225° C (450° F). Let them melt and get a nice color (be careful – they burn easily). Serve as chips, perhaps with some dip.

Cookbooks

There are a million cookbooks with low-carb recipes. Just avoid books that are unnecessarily scared of fat. Remember: If you avoid carbs you have to eat more fat or you’ll be hungry. Don’t fear fat. Fat is your friend. Add fat until you feel satisfied.

Here is a good example:

Good luck with your new LCHF life!

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Further reading

Do you have more questions about LCHF? See my page with common questions and answers.

Do you want to lose weight as effectively as possible? See How to Lose Weight.

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3,584 Comments

  1. Zepp
    @Amber

    Paleo could be high carb.. and coco sugar are sucrose!

    LCHF is the low carb arm of paleo.

  2. Zepp
    @sandy

    Overdoing any energy substrate usely make one gain weight.

    The good thing about high fat is that one usely do uppregulate the fat burning capacity.. and one often get eating less automaticly.. after some transitation time.

    The best thing to do is to eat a high fat diet at least for a month, and take notice on your apetite, your bodys signaling and what that means.

    After some time one often eat fever meals.. becuse the food is energy dens.

  3. jp
    hi i am was taking CLA is there any point in this while i am on this diet?
    Reply: #1655
  4. Denny
    I don't know if this helps anyone else but the Doc, all the experts here and Zepp's advice works.
    I stopped worrying about fiber and ate just as they recommend making sure fat was about 70% and carbs 5ish and I found I don't want lots of food (twice a day tops) and tot calories are about 1,500. I'm a 6ft guy. (moderately lazy ) As a plus this is the best food I've ever eaten! The sauces made with cream eggs and butter, cheese, meat fat I used to trim and stuff I always thought were bad are great and just having green veg as an accompaniment is cool too.
    I have suffered no side effects, crave nothing, I'm eating better food and variety than ever, I am never hungry, full of energy and feel fantastic. My sleeping and mood have improved too. I have been finding continental sausage and fish I didn't know existed and having a ball all round.
    Honestly guys just follow what this blog tells you and stop looking to adapt this way of eating to fit what you were used to. To me that seems as daft as vegetarian "meat" sausages & bologanise or kosher bacon :) You know if it was against my principles or body tolerance to eat elephants I wouldn't want food that was made to resemble it. I don't like pretend ivory carvings either but maybe that's just me.
    LCHF works! I have lost about 10lb in 3 weeks but my BMI was only 25 to start with.
  5. Zepp
    "Kangaroo meat may have the highest concentration of CLA.[48] Food products from grass-fed ruminants (e.g. mutton and beef) are good sources of CLA, and contain much more of it than those from grain-fed animals.[49] In fact, meat and dairy products from grass-fed animals can produce 300-500% more CLA than those of cattle fed the usual diet of 50% hay and silage, and 50% grain.[50]
    Eggs are also rich in CLA, and CLA in eggs has been shown to survive the temperatures encountered during frying."

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

    I dont know if its politicaly right to eat Kangaroo meat.. but if one is an Ausie, then its an option?

  6. I have been totally doing this LCHF diet incorectly. I started out and immediately lost 7 lbs and thought, wow this is it I can finally take off the wieght, but shortly after that stalled. I tried decreasing my protien, increasing my fat...even more and keeping carbs to the very minimum...like around 5. Nothing for about a month, then I started logging all my food, still nothing, then I picked up "The New Atkins for A New You....I have been eating way too much fat!! I was adding fat to everything, thinking that was the way to go. Now, I realize in the first phase, you should only have 1oz of cream a day. I was putting a least a Tbsp. in and then having coffee several times a day! It says just a tblsp. of olive oil or butter etc. on your veggies. "Cook in enough oil to ensure they don't burn, but no more!! I have been tottally over doing it. So today is a new day. Let's see if I can now take off some of this belly fat!
  7. Sophie
    Courtney:

    I have pinned a really great recipe for Paleo pizza: the crust was made by baking a "crust" made of shredded frozen spinach.
    It would probably be better than almond flour, as you would probably end up consuming great amounts of almonds if your crust was made of almond flour.
    Nuts are to be eaten in moderation!

  8. Denny
    @ LInda

    Call me a skeptic but Atkins also now want to flog their treats and endulgence rubbish. Maybe if they get you to cut back on fat you'll be hungry enough to order them? May I ask how many cals you were eating before you cut back on the cream?

  9. Hi Denny, I won't eat any of Atkins prepared foods. That's a set up to go right back to eating processed stuff. I checked back on my calories and I was eating anywhere from 900 calories to 1800, with about 87 grams of fat to a 132 grams. My husband has lost 20 lbs in the same amount of time, and I do understand some men are not as insulin resistant as woman. I have measured myself and yes in the first few weeks when I lost the 7 lbs. I did go down in my waist size, however since that time I have not lost any inches or quarter inches. (-; My husband can't believe I'm not losing. I have kept my carbs low and although I'm not hungry most of the time I haven't dropped any weight. I picked up the Atkins book on recommendaiton of another person and just looked at the induction phase and saw that they don't recommend pouring on the butter, or the cream or the olive oil, so I'm going to track everything I eat and reduce my fat intake and see what happens. I will continue to use some fat to cook with, but I won't use it liberally like I used to. I have to try something, I'm so frustrated!
  10. Zepp
    One should make a differens betwen Atkins books and the company how now owns the Atkins brand for food!

    But they should have some cred, becuse they was sponsoring the new book altso.. but dont eat there food.. by the new book instead.

    And Atkins is the same as LCHF, diferent wrighter, another country, but the same principels.

    High fat stands as high of ones energy demand.. and fat is realy energy dens.. so often one take fatty meat/fish and fry it in butter, ad som cream in the sauce and enjoy it with vegetabels.

  11. Wern
    I dont know if you've already been asked, but what are the effects on cholesterol levels?
    Reply: #1663
  12. sandy
    sorry why will dukan diet work if using lean meat? is it better then high fat
    Reply: #1664
  13. Zepp
    Its dependant on your medical condition!

    Some get higher, some get lower, but almoste everyone get better lipoprotein quotas.

    http://www.scribd.com/doc/4895150/Review-of-lowcarb-vs-highcarb-diets

  14. Zepp
    Its difficult to eat that much lean meat.. so it becomes a low calorie diet.
  15. Denny
    http://www.dailymail.co.uk/health/article-2274168/Swapping-butter-mar...

    a brit study where the results show butter is best and they still argue about it and say .. well you know etc... :) Struck me as funny

  16. patience
    en lite fråga! som man alltid för höra , att man inte ska äta efter 18 tiden. vad säger ni om det? ibland är man hemma från jobbet vid 20, ska man då slippa middag för det?
  17. sandy
    been at moment doing chicken mono diet boil roasted and light seasoned drinkin the broth not seasoned and been cleansing no fiber/lax needed

    yippie

  18. sandy
    i want to try mixing up meals

    if i served my family for exampl

    bacon eggs toast-breakfast
    sausage peppers onion sub-lunch
    popcorn-snk
    burgers on grain rolls and veggie

    could i easily do a swap out and in

    breakfast- bacon eggs cheesy mushrooms
    lunch remove roll...pile on more veggies and sausage
    snack- hard boiled eggs with mayo
    dinner- burgers with cheese and buttery green beans

    Reply: #1670
  19. G2
    After 8 weeks of LCFC, I went out with friends last night for a first meal out. I managed to control the carb intake by just eating the meats in the dishes. I also ate a small piece of white nan bread and drank 3 glasses of white wine. Came home and checked if a spike in the blood glucose. There was no spike in blood glucose levels as it was quite normal.
    I woke up 3 times in the middle of the night very thirsty and had heavy pulse sound in the ear. it seems that this morning I have picked up an ear infection. I am feeling much better now than last night.
    The infection may not be related to the meal above but I wanted to check this out hence used google search. I came across this site you may find useful.

    http://www.carbohydratescankill.com/

  20. Zepp
    Yes.. try it out.. if your family do like it!

    But if they are slim healty persons, they can eat more carbs to there meals.. like some potatoes, carrots and such things.. to there meals.

    And some slices of some sourdough bread isnt that bad.. the thing is that one shouldnt replace proper meals with eating bread!

  21. Alex
    Hi Andreas!
    What is your take on this:
    http://weightology.net/weightologyweekly/?page_id=319
    He claims to have scientific evidence that insulin is not the main problem. Im very confused as both of you seem compelling but you cant both be right...
    Thanks.
  22. Zepp
    Insulin is not a problem.. without it one should die!

    Its hyperinsulinemia thats the problem.. its a medical or diet induced state!

    He shows how it reacts on a healty person.. try to be that healty.. be nice to your pancreas so it not have to save you from toxicly high blood sugar all the time.

    In the end it gives up.. and you is a diabetic.

  23. Tracey
    Hi, this makes so much sense as a professor in South Africa, Professor Tim Noakes, who is an expert on sport and nutrition is also advocating this kind of dietary lifestyle.

    My biggest problem is me... I cant seem to make the mindshift from everything I have learnt over the last 30 years... I am too scared to experiment in case I become fat.

    Anybody got some tips in this mindshift thing?

  24. Denny
    Yeah Tracey... count your calories too you'll see your intake is surprisingly low if you eat properly. It will put your mind at rest maybe?
  25. Sue Johnson
    2 questions: I love onions and garlic! I also love carrots, celery and parsnips. Why only above ground veggies? And I am thinking of peas and beans... which, like potatoes... are full of carbs.. so, what about these others?
    Reply: #1676
  26. Zepp
    Its beginers advice, verry simple, to do it right.

    But with a litte knowledge about carb content and comon sense.. you can chose to eat what you want.

    I dont count on garlic and onions.. I think they are healty food by there own.

    One seldome use garlic and onion as a energy part of ones meal.

    Peas and beans is carb food.. use them occasionaly!

    Some gren beans and haricoverts are lowcarb.

    And do you know.. some boild carrots with garlic butter is tasty and not that much carbs anyway.

    Its about the carbs as your totaly enrgy intake in your meals.. so you can eat sugar if you want.. but then you are not able to eat any veggies becuse you have alredy eaten all your carbs for that day.

    Try to take your carbs from the moste healty foods you can find!

  27. sandy
    garlic and onions i love...however i might be over doing a good thing..

    butter/ olive oil + onions garlic mushrooms/peppers= carmalized delite

    for sausages for burgers/steaks
    with all things love onions and adding garlic.

  28. Petra
    I love eating biltong (South African dried beef) but its high in salt. Would eating it damage my effort to loose weight? how much is too much?
  29. Zepp
    If you eat to much salt.. you get thirsty and drink water.. then its goes out the natural way!

    Its only those with high bloodpresure and/or bad kidneys that have to worry about to much salt.

    Its more comon to have to little salt.. and our hospitals says that about half of those hospitialised have problems with there sodium levels!

  30. james
    I noticed that you mentioned Greek yogurt would be ok to eat, how is that the case? There seems to be a lot of fat yes, but isn't there also a high amount of carbs in most yogurts? I love eating strawberry yogurt as a snack but began to cut out almost all fruit, so just looking for a heads up on a few more ideas for snacks
  31. Zepp
    If one eat youghurt.. one should take the fatty ones, then you eat less and get less laktose/sugar.

    Those with berrys in, seems to have added sugar to?

    Take plain strained youghurt and put some fresh strawberrys to it.

    If you eat enough on your regular meals, you dont need any snacks.. so add some more fats to your meals.

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

  32. Ghislain
    Hello again,

    As promised I'm checking back to keep those of you who are interested up to dateon my progression.

    So far I've lost 25lbs since November 4. That's an average of 1.75 lbs/week and I'm not that strict. I probably average 30-40 grams of cabs a day without dropping out of Ketosis. My strategy is to continue at this level until I hit the so called 'plateau'. When I get there I'll have some room to go down and perhaps kick start a new round of weight loss.

    I did it while being a real couch potato (without the potato). Aside from the normal day to day activities I did zero exercise.

    At first my doctor wasn't too pleased with my new diet but this week she told me to continue doing what I'm doing since it's seems to be working. I could tell she was really surprised at how much weight I was loosing. She told me 'We'll keep doing blood tests every 4 months and see how my health markers are being affected".

    While I'm still on blood pressure medication my pressure has gone down a lot and is stable at around 120/65. Before starting the low carb diet my pressure was unstable and could go up as high as 150/80.

    So that's my update. I will check back in after my next blood test in April.

    I'm still waiting to see how my blood sugar has changed. There was a mistake in my blood test last time so they were not able to tell me how that was going. The blood sugar is what I really want to know because the last 8 months have shown an ever increasing level. I'm not far from being designated as officially diabetic and having to take medication. I'm hoping that my new way of eating will have a significant affect on that score.

    Ghislain

    Reply: #1684
  33. Hello!

    I am 20 years old. I have been eating low-carb for 3 months now and my weight fluctates between 62-63. My height is 173cm. I work out almost everyday doing Insanity and sometimes go running.

    Typical breakfast 3-4 boiled eggs, eggplant, cabbage, carrot, sour cream, tomatoes, cucumber. For lunch 150g of pork or fish for side dish the same vegetables. I usually don't have dinner but when I do it's either a can of tuna in saltwater and tomato or 3 ham pieces with cheese.

    I rarely have a cheat meal and I am trying really hard to lose these last pounds but they don't come off. Can anyone give me suggestions of what am I doing wrong? Or suggest a different meal plan? Advice would be much appreciated.

    Reply: #1685
  34. Zepp
    Nice to hear from you, and your progress!

    Nice to have a suportive doctor.. mayby she learn something from you in the end, that she can use on other patients.

  35. Zepp
    You seems to me to alredy be at a healty weight.. soo way are you trying to be skinny?

    The wrong doing is probably in your mind.. you are young, healty and slender alredy.

    My sugestion is that you make other plans.. get other hobbys and enjoy your youth time.. have som fun!

  36. I don't look slender at all, I am trying to lose that body fat and put on some muscle. Could you please give me suggestions? I could easily lose weight on low fat diets but I was miserable doing these.
  37. Zepp
    Well if you want to get muscles then you have to eat more protein.. 3-4 eggs and 150 grams of pork/fish isnt enough.. perticuly if you are training.

    And there seems to be to little fat, you must have both protein and energy to gain muscles.

    You need to take another set of mind.. seems that you are stuck in low fat, low calorie thinking?

    Eat to nurish your body, let the body take care of how much calories it need by your apetite.

  38. First I need to lose the fat to build muscle on top right? So what do you recommend eating and how much? I suspect that I am lactose intolerant if I add too much cream or cheese..
  39. Zepp
    Well noe.. to be frank.. the opposite is a better option!

    I think your still stuck in low fat low calorie dogma.

    Eat healty food, nurish your body, gain som muscles, make your body a fat burning machine!

    I am altso lactose intollerant.. and milk is for calfs, and one dont need a lot of dairys.. exept butter.. its pure fat!

    Take your fats from fatty food, like bacon, eggs, lamchops, salmon, frye in bytter, sprinkel some olive oil on your veggies!

  40. Denny
    http://www.bbc.co.uk/news/health-21478314

    call to ban advertising fizzy sugar drinks to children due to obesity rising in under 11s

    "You can make dog poop taste good with enough sugar.”

    Prof Robert Lustig
    University of California

  41. Tracey
    Hi, i am slowly getting my head around this. We have all heard about "good" fats (vegetable) and "bad" fats (animal).

    On LCHF there doesn't seem to be any distinction. "Bad" fats will surely raise cholesterol levels??

    Reply: #1692
  42. Zepp
    Stick to natural not processed fats, like lard, butter, coconut oil, olive oil!

    And ofcourse the essential omega-3 oil in small amounts from fish.

    Noe.. its almoste metabolic syndrome that rise your cholesterole in bad ways!

    There is a discussion of wich fats thats healty, stick to those humans have used for milions of years.

    I think this advice is verry good?

    "SUMMARY OF FATS
    Long-chain saturated fat, monounsaturated fat and medium chain triglycerides should form the bulk of your fat intake. Long-chain omega-3 fats (EPA & DHA) should be consumed regularly, while omega-6 LA should be dramatically reduced. "

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

  43. Tracey
    sorry, another questions... i am slowly cutting out all my sugar, but am struggling in my tea and coffee - what is your view on honey while I am weaning?
    Reply: #1694
  44. Zepp
    Its your own strugle.. no one els cant do this for you!

    Some goes cold turkey right away and have a teribel time for a short time.. others do make a smother transitation over a longer period!

    Its your choise.. but I can tell that it is not that impotant if you are healty!

    And its always a question if one realy need to be hard core.. read that link I gave you!

  45. Charmaine
    Hi. When I listened to dr.Vernon and yourself you talked about only consuming 20 grams of carbohydrates a day. However you say on this site a person doesn't need to measure or weigh or count calories. Fine but, if we can only do 20 grams of carbs a day then we have to be very careful of even consuming a lot of vegetables as they will put us way over 20 grams. It would be very very kind if you all tell us what and exactly you eat. Dr Vernon said she stays under the 20 grams a day, but what exactly is she consuming. This information is missing and I sure need so I don't have to keep counting my vegetable carbs. Please help. Thank you so much. Charmaine
    Reply: #1698
  46. Mike
    I've been LCHF-ing for 24 days. I started at 289 lbs. I now weigh 277 lbs. I lose a half pound a day and I don't even feel like I'm dieting! My diet is: *NO* sugar, *NO* grains,*NO* starch, *NO* beans, *NO* fruit juice, occasional black berries and blueberries. Lots of green leafy stuff. Moderate amount of protein, and a lot of fat. Also, 2 tbl spoons of Coconut oil and 1 tbl spoon of cod liver oil /day plus a multivitamin. I could do this forever. Please don't tell me its just water. I know some of it is water, but a lot of it is fat. I'm shrinking. People at work say, "You look different." and ask if I've gotten a haircut. (LOL)

    I've stopped taking insulin. My blood sugar is >>almost normal<< without it. I'm confident that it will become normal in a few weeks or months, perhaps after I get below 200 lbs. I have a vague feeling that the insulin is more dangerous than the high BG.

    This is a no will power diet. I feel great. I've even stopped snoring. I don't know if that's due to weight loss or something else related to LCHF, and I don't care.

    This should be the ADA diet for diabetics....Fat chance of that happening.

  47. Mike
    Tracey,
    I used to put 2 sugar cubes in my coffee. Try cream instead. I would stay away from honey. Honey is mostly just sugar. Fine for bees, bad for humans. After a week or two, you won't miss sugar. (Or at least I didn't...everyone is different, though.)
  48. Zepp
    Well.. to be frank.. thats Atkins induction.. it supose to be about 5E%!

    I recomend that you do the opposite.. or rather look at it in the opposite direction.

    Start with meat, fish, poultry and figure out how much is apropriate for you, add fat to fry with or if you eat poultry or white fish take bearneis or remoulade.

    To that, one can eat low starchy veggies quite freely.

    You know there is no magical number.. just som recomendations.. becuse peopel ask for numbers!

  49. Charmaine
    Zepp, you are answering someone elses request for information. I have no idea what the Atkins diet is or what to do with it.

    I am asking you questions based on the videos on the LCHF, particularly even the one by Dr. Vernon.

    Again, they speak of only consuming 20 grams of carbohydrates and I really need to know, based on the LCHF diet, is that the amount I am suppose to consume on a regular basis. I am following your program to perfection.

    Can I eat like 50 grams or 100 grams of vegetables a day and have this work. I do not eat high carb vegetables, Im consuming the lowest ones. I need help to understand.Please contact me again. Thank you Charmaine

  50. Zepp
    Well.. Atkins, LCHF, LOW CARB and others are so cald ketogenic diets.. or in plain english.. fat diets!

    One supose to limit carbs, and replace the energy from the carbs with fat energy.. and eating normal amounts of protein.

    I do recomend that you take another approche.. take fish/meat/egg/chees as your constant in your food, make shure that you take the fatty ones, fry in butter, put some cream in to make a sauce, eat freely of low starchy veggies.

    Sprinkel som olive oil on your sallads, use dairys as a part of your meals!

    In other words.. eat real and healty food, don be afraid of fat, cut out all junk carbs.. eat when you are hungry, dont eat more if you is satisfyed.

    Dont count carbs in your veggies if you dont need to.. those are only exampels.. for peopel how put it in those counting programs!

    One can count a lot of things, but the moste important is to learn about how ones body reacts.. its got a counter built in!

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