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:

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    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.

    4,209 Comments

    1. Charmaine
      Zepp you said "Dont count carbs in your veggies if you dont need to.." That is what I am asking you. Please just answer my question. Can I eat 50 or 100 Grams of carbohydrate vegetables a day and still loose weight.

      I already eat real food with fat, fish, beef, chicken, pork eggs, cheeze. I fry food in butter. I melt butter onto my cooked vegetables as well. I eat butter, coconut oil, olive oil. I eat ZERO junk carbs. Just tell me how many vegetable carbs are ok per day AT THE MOST....

      Please tell me where to look or answer this question. Please. Charmaine

      Reply: #1703
    2. mary
      i'd like to know too if veggies are ok carb wise love onions and could fry them up every meal...

      but carbs do succeed 20 fast

    3. Zepp
      Its not about if you eat veggies or not, they should be a part of an healty diet.

      You know, there are verry little carbs in non starchy veggies.

      You can eat a half kilo (one pound) of sweet red pepper for 20 gram of carbs.

      http://www.fineli.fi/food.php?foodid=386&lang=en

      Or a whole kilo of tomatoes for 35 grams of carbs.

      http://www.fineli.fi/food.php?foodid=352&lang=en

      Or half a kilo of onions for 25 grams of carb.

      http://www.fineli.fi/food.php?foodid=335&lang=en

      I say that a half to a 1/4 pounds (250-125gram) of veggies is apropriate a day, in an healty diet.

      I think onions have healt propoties by there own, and one seldome use them as a energy part of ones meal.

    4. Ellen
      This is for Charmaine:

      I know you feel frustrated and want an exact number of carbohydrate grams you can eat and still lose weight, but no one can tell you that.

      Atkins Induction starts off with 20 grams per day because that will work for anyone trying to lose weight, no matter how damaged their metabolism may be. However, from that point on, it is a matter of experimentation. It is HIGHLY INDIVIDUAL, so NO ONE can give you a definitive number for you. You have to find out by trial and error.

      For those who have a damaged metabolism, that may be the highest level for them per day. For others, it is higher. Someone in their 30s may be able to ingest a lot more carbs than someone in their 50s, for example. A man may be able to ingest more than a woman.

      The suggestion on Atkins is to increase carb intake by 5 grams per day until you stop losing weight, then go back down to the level that allowed you to continue to lose.

      Reply: #1708
    5. Charmaine
      Ok Zepp now you are getting closer but you continue to answer the WRONG question. Obviously there are little carbs in non starch veggies.

      If I were to eat one kilo of tomatoes and that makes 35 grams and I am ONLY ALLOWED 20 grams a day, I am eating to many tomatoes, right! Dr. Vernon said she eats 20 grams or under, a day and has done that for years.

      Now one more time. I want to know ( On the LCHF diet, how many carbs am I allowed to eat per day while on the LCHF diet, 20-50-100? )

      Because if I'm only allowed 20 grams like Dr. Vernon said, then for sure the carbs have to be counted.

      How about answering like this.

      While on LCHF it ok to eat 100 grams of carbs or 75 or 50 or just 20 a day (from vegetables) a person will still loose weight.

      Thanks Charmaine

      Reply: #1706
    6. Ellen
      Charmaine please read my reply above yours.
    7. Ellen
      I should have edited my reply above. If you follow the cautious method outlined in detail in Dr. Atkins' books, you increase your carbohydrate intake per day each week, so week 3, add 5 grams per day; week 4, add another 5 grams, etc. until you get to the point where you stop losing weight. Then you go back down 5 grams per day for a week, try that. If you are in a huge hurry you just eat very few carbohydrates, and of course, you need FAT.
    8. Charmaine
      Thank you Ellen. I am not on any Atkins diet. I am following the video of "Andrea Eenfeldt" only.

      I eat excellently and all I need to know is, is it ok to eat more vegetable carbs like 50 or 100 a day while on the LCHF program.

      You said above. "If you are in a huge hurry you just eat VERY FEW carbs"

      My question is- how many are you referring to when you say " VERY FEW CARBS"

      I have never done low carbs before so I really want know what others are suggesting.

      Please answer my question.

      Thanks, Charmaine

    9. Isobelle
      Charmaine, If you are strictly on 20 g per day you ARE actually doing "Atkins" whether you use the term or not. Dr Eenfeldt's way is LCHF and there are no rules as to how much vegetables you can actually eat. Yes, even green vegetables can make you go way over the 20 g. To remain under 20g carbs per day you should not exceed the following amounts. I Hope this helps!

      Light meal: Salad Vegetables (2 cups cup salad.)

      Radishes, mushrooms, parsley, peppers, celery, fennel, chives, lettuce, cucumber, spinach tomato, avocado etc.

      Main meal: Vegetables
      Artichoke, celery root, pumpkin, artichoke hearts, rhubarb, asparagus, bean sprouts, beet greens, broccoli, Brussels sprouts, cabbage (red, green, Savoy), cauliflower, eggplant, leeks, onion, spinach, string or wax beans, gem squash tomato, turnips, zucchini, olives (10 – 20 olives), avocado (½ small.)

      You can slowly start adding green vegetables and salads as you go along, so that eventually you will, in fact be doing LCHF and not Atkins but it seems that, at this stage, you want to do the 20g.

      I would say that if you want to do strictly 20g then you ought to have a look at the Atkins Acceptable Food list at least, because most other items also have carbs in it, so it won't do to limit the amount of vegetables and eat a lot of cheese for instance. Cheese also contains some carbohydrate.

      ATKINS ACCEPTABLE FOOD LIST.

      Protein (unlimited) Limit organ meats, oysters and mussels to four ounces per day. No processed meats.
      Fish, poultry, shellfish, meat, and eggs
      Cheese – (4 x 1” x 1” cubes per day)
      Cheddar, cream cheese, Gouda, Mozzarella, Roquefort, and other blue cheeses, Swiss cheese.
      Dairy: (2 – 3 tablespoons per day)
      Sour Cream, heavy or light cream
      Light meal: Salad Vegetables (2 cups or 1 cup salad + 1 cup cooked veg.)
      Radishes, mushrooms, parsley, peppers, celery, fennel, chives, lettuce, cucumber, spinach.
      Main meal: Vegetables (1 cup cooked)
      Artichoke, celery root, pumpkin, artichoke hearts, rhubarb, asparagus, bean sprouts, beet greens, broccoli, Brussels sprouts, cabbage (red, green, Savoy), cauliflower, eggplant, leeks, onion, spinach, string or wax beans, gem squash tomato, turnips, zucchini, olives (10 – 20 olives), avocado (½ small.)
      Snacks:
      Be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods
      Coffee/tea with cream (2-3 tablespoons per day allowed), biltong (jerky), cubes/slices of deli ham with fat, cheese cubes (no more than 4 x 3 cm cubes per day), cream cheese (2-3 heaped tablespoons per day), boiled eggs with sugar-free mayonnaise or butter, breakfast muffins (eggs, cheese, cooked broccoli, cream), pepperoni sausage, sugar-free diet jelly with cream.
      Herbs and Spices
      Use all herbs and spices to taste, but make sure that spice blends contain no added sugar.
      Salad Dressings: (2 – 3 tablespoons per day)
      Oil and vinegar (but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices, prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine, mayonnaise without sugar (up to 2 – 3 tablespoons per day.)
      Fats and Oils (unlimited)
      Don’t restrict fat: Remember that trying to do low-fat will interfere with fat burning and derail your weight loss.
      NO Trans-fats, hydrogenated fats or margarine. Do not cook polyunsaturated oils at high temperatures or allow to brown or smoke.
      Butter, lard, chicken fat, coconut oil, olive oil (cold-pressed)
      Artificial Sweeteners: (not more than 3 per day)
      Sucralose is best; it’s made from natural sugar. Natural sweeteners ending in the suffix "-ose," [apart from Sucralose] such as maltose, fructose, etc., should be avoided.
      Sucralose (Splenda), saccharin, cyclamate, acesulfame-K, maltitol.
      Beverages:
      Be sure to drink a minimum of eight x eight-ounce glasses of water each day including: filtered water, mineral water, spring water, and tap water.
      Clear broth/bouillon (not all brands; read the label or make your own broth), club soda, decaffeinated coffee or tea, diet soda made with sucralose (Splenda™); be sure to count the carbs. Essence-flavoured seltzer (must say "no calories"), herb tea (without barley- or any fruit sugar added), lemon juice or lime juice (2 – 3 tablespoons per day.)
      Coffee:
      Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine. Grain beverages (coffee substitutes) are not allowed.
      Alcohol:
      Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases.
      Supplements:
      Omega 3, Potassium, Calcium, Magnesium, Multivitamin.

    10. Charmaine
      Hello to Isobelle, Ellen, Zepp.. thank you so much for helping to answer my question. Between all replies I believe I can figure this out.

      If I have it right, I need to make sure I do the fats, some protein and just eat the vegetable carbs. Even though no one said to be careful to not go over 100 grams a day, I think I am going to stay at less than 50gr. and see what happens. I was so worried about doing more that 20 grams a day, yes it was kind of frustrating.

      I sure appreciate all the time and effort, everyone typed to me. Thank you so very very much. Charmaine

    11. Zepp
      Dr Vernon says so becuse proven that one can eat that little carbs and stay healty!

      You gonna hear a lot of.. but the brain need glucose.. yes it does.. and it making it in the liver.. if you eat verry little carbs.

      And you have a transitation period to do, and then you probably get tired, becuse of glucose shortage to use for muscell cells.

      Glucose is from now reserved for the brain and your red blood cells, but the brain can take up to 70% of its energy demand from keton buddies.. how is made from fat.. the rest is glucose.

    12. lose weight without pills
      Fine way of describing, and good article to get information concerning my presentation subject matter, which i am going to deliver in university.
    13. Tracey
      Hi, does anyone else sometimes feel like they crave a carb (like chocolate, biscuit)? i guess its when i havent eaten enough during the day, but I'm not always hungry.
      Tips?
      I feel sick and fat after i ate biscuits last night :-(
    14. Denny
      subject matter is off track but,,
      here's another "study" showing cracked cause and effect findings for your brilliant Tom Naughton - "science for smart people"
      http://www.bbc.co.uk/news/business-21518574
      Apparently "speaking English can make you poor when you retire" and obese!! Can I sign up for Swedish lessons with you now?
    15. Charmaine
      Hello, all my previous questions were about the grams of vegetables I could eat. I'm experimenting and have found that if I over eat on vegetables I get hungry way faster. This is even when I consume generous amounts of fats. Thanks for your help. Charmaine
    16. Helen
      Zepp, I just restarted my lchf diet and I lost 9 lbs last week but not even a full lb this week, but I check my urine for keytones multiple times throughout the day and it shows that I am constantly ketogenic. Even though it doesn't show on the scale, I'm still losing, right?
      Reply: #1717
    17. Zepp
      9 lbs on a week must be almost water?

      And yes.. you probably losing fat weigt anyhow.. becuse some of the water do coming back.. its about that one use a lot of glycogen in the transitation.

      Glycogen is glucose with a lot of water.

      You dont have to mesure your keton levels.. just eat quite little carbs.. then you are in ketosis.

      Keton levels predict that you are using keton buddies insted of glucose.. ie, you are burning fat as predominant fuel.

    18. Tracey
      I dont understand "ketosis" - what does it mean and how do you measure if your body is in "ketosis"??
    19. Zepp
      Ketosis is a state where fat is converted to keton buddies as a replacement for glucose.

      It appers when one eat to little carbs for the boddys emediate demand of glucose.

      Your brain how usaly are burning glucose can after a transitation period use up to 70% of its energy demand from keton buddies.

      Think of it.. burn fat by doing a crossword!

      One dont need to measure keton levels.. one only need to eat less carbs.. about or ounder 100 grams a day.. the less the more ketosis.

      Neerds do measure, but that becuse they are neerds.. isnt it??

    20. Koreen
      The thing that confuses me most is the amounts of carbs as in.....1 cup of salad. Depending on the size of the cut veggies this could be very little. Can we go with weight as....8oz of veg salad?
      Reply: #1721
    21. Zepp
      Dont bother of sallad greens.. they are almoste water and som vitamines!

      Eat them freely to your meat/fish/fat!

      And sprinkel some good olive oil on them!

      http://www.fineli.fi/food.php?foodid=330&lang=en

      Eat a pound of lettuce for 5 grams of carbs!

      And one pound of lettuce is a mountain!

    22. mary
      so spinach=unlimited is ok
    23. Zepp
      Eat as much as you want!

      http://www.fineli.fi/food.php?foodid=332&lang=en

      But no more then 10 pounds a day, becuse then you get about 20 grams of carbs! 😉

      10 pounds of spinach is a whole mountain chain!

      Dont be afraid for non starchy veggies!

    24. chelsea
      for the oopsie bread, what are the amount of carbs, protein, fat, and fiber? I want to put it into weight watchers to figure out the point value
    25. Zepp
      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)

      http://www.dietdoctor.com/lchf#tips

    26. Mike
      I'm diabetic -- I've been on LCHF for ~1 month -- have lost 13.5 lbs so far (289 to 275.5) -- feel great -- don't feel like I'm dieting at all -- Triglycerides have fallen from 680 (>>OUCH<<) to 500 (ouch) -- A1C from 9.9 to 9.0 (still way high but falling) -- post breakfast BG is 129 (not too bad -- *way* better that it used to be (300)) , but I am worried about the saturated fat I'm consuming. Everywhere, I mean *EVERYWHERE* I look on the internet it gets repeated over and over and over: "reduce your saturated fat". Diet Doctor.com, are you *SURE* that my heavy cream for my coffee, my bacon, and marbled red meats aren't doing me in? My triglycerides are better but still way too high. How long, and how many pounds must I lose before my triglycerides are < 200? Can I speed up the process by cutting down on saturated fat, or is every nutritionist on the internet (present company excepted) full of s**t? Any one who reads this, please weigh in (no pun intended :o)
    27. Zepp
      Yes they are.. full of BS!

      Is your body telling you somthing thats right or are those full of BS right?

      No you should keep up the fat.. if you prefer monosaturated fat.. olive oil is good to.. but be carful with polyunsaturated fat.

      Some good books to read;

      http://www.amazon.com/Diabetes-No-Thanks-Scandinavian-Diet/dp/1908018...

      http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/03...

      Reply: #1728
    28. Mike
      Thanks for the links, Zepp...As long as my numbers are trending in the right direction, I will continue with what I'm doing...What's dis-heartening is the fact that we have been failed by the medical profession on a *massive* scale. I'm beginning to think that we would be way better off if we put the vast majority of all the doctors in the world on a space ship, and sent them away from here forever. With just a few exceptions, they are herd animals with no actual understanding of anything to improve our health.
      Replies: #1729, #1752
    29. Zepp
      Dont shoot the messenger.. doctors are educated to prescribe the right medecine for the right syndrome.

      They are not dieticans.. how is worse!

      Dr Bernstein for an exampel.. was an enginer.. and a type1 diabetics.. that figure it out by him self.
      But if he should have any impact on any medical issiue he have to be a doctor him self.

      Listen to his story!

      http://www.youtube.com/playlist?list=PLA9DD3B32E600F09A

    30. Zepp
      Litsfeldt is an Swedish civil servant that got prediabetes.. and followed all that dietican advice.. and got an heart attack.

      Then he altso figured it out by him self, and now is doing the opposite.. and wright a book about it.

      His first book was named, Fettskrämd.. "Fear of fat".

    31. mary
      my problem on dukan because i eat alot
      and fat won't help i still eat more

      and gain keto high fat

      so lean and unlimit love but

      only maintaining./hmmm did keep whole eggs but wonder
      if did high fat and still 6 meals will it help? plus unlimit eat

    32. Zepp
      One have to eat a lot on Ducan.. becuse fat free meat is verry little calories!

      You starving your self.

      Eat nomal protein and high fat.. eat as much non starchy veggies you want to that.

      Its normal to eat 2-3 times a day on a high fat diet.

    33. mary
      my problem is i eat high fat but it doesn't fill i eat often and began gain

      i would have bacon cheese eggs and such and tho did feel fuller i still ate 4meals and gained

      75-80% fat
      didn't help

    34. Bernsy
      Please help me if you can! I have been low carbing since 2004 and lost 50lbs. I was doing a doctor supervised low carb / low fat and then realized last year that my fat intake was way too low - I started to get sick with repeated pneumonias and realized that it was probably the next to no fat intake - not sure though.

      I now start my day with 1 Tbsp coconut oil, 2 tsp Cod liver oil, 2 eggs with 25 gr butter. I can't understand why I am getting fatter when I have never gone back to the standard North American diet. I continue to eat low carb, only now with high fat and my clothes DO NOT FIT. I am beside myself and do not know which way to go from hear. I have been tracking calories, fat, protein & carbs with an on-line tracker but I am thinking of stopping that and only tracking my carb intake. My calories have been between 1100 and 1400 most days with about 120 gr of fat. I want to continue to maintain less than 20 gr / day.

      Is it possible that I am not eating enough and my body is holding onto to all fat that I ingest? I'm not sure but my insulin levels must be low / stable as I don't eat sugar, not even gum, anymore. I stick to whole foods only.

      Any help/suggestions would be greatly appreciated as I am gaining fat and not losing/maintaining.

      Reply: #1736
    35. I've been LCHFing for 15 months now and no longer consider myself a 'beginner'. I would still like to lose the last 4-5 kilos of excess weight ((I've gone from 86kilos to 64) but don't know what more I can do and still feel good. I can and will give up my 2 86% dark chocolate bars a week and probably stop the brazil nuts. I am reasonable active but don't have time to join a gym.

      Any advice from old timers out there? Or better yet, is the doc going to make a site LCHF for long term era!

      Reply: #1737
    36. Zepp
      Well to be frank.. it seems that you are starving your self.. if you not is a short child?

      And from what you wrights you nerly almost eat fat?

      How about to add a real steak and som veggies?

      I do know some that eats about 1000-1400 Kcal a day and gain weight.. they have starved there MBR low or have Hypotyroidism.

      Soo.. check your thyroid homones or eat your MBR to get higher.. it seems that you not eating any or verry litle protein?

      Reply: #1738
    37. Zepp
      Look at several long time low carbers that was obese and loste a lot, they seldome get thin anyhow.

      I lost about 9 Kg on LCHF,, but I sill have all my extra weight in the middel.. I dont have a body of a 20 year male anymore!

      And not at all those muscles I did have in my twentys.

      And to that.. if one loste a lot of fat, one still have all those fattcells, and extra skin.. they dont dissapear in the same time!

      If one want to have a body as a twenty years old.. I think one need to live like one?

    38. Bernsy
      Thanks for the replay Zepp. You think I'm not eating enough? Last night I had wild Pacific salmon, tonight I am having a rib steak. I do eat protein, about 79 / 80 gr of protein per day. Should I stop weighing/measuring and counting macros? Should I reduce my fat intake? My Thyroid #'s are TSH = 0.82 - T4 = 13 - T3 = 3.3. Are the numbers good? I will try to increase my protein but how, bigger portions?
    39. Zepp
      I did a swift counting and get about 1500 Kcal from that your wright, its for a small sedentery woman thats loses a pound a week!

      I think you can eat some more meat/fish and a little more fats.

      If you have starving your self.. you have used your muscles and internal organs as fuel.. they have to recover.

      Im no expert on thyroids and dont understand your US values at all.. but if your doctor says they are good.. they probably is good?

      If you is at normal heigt.. then you probably eating to little.. 1500 is for kids or small peopel.

      And if one have starved ones MBR low.. one must eat so it goes up!

    40. Shay
      @ Bernsy..... As you probably realize, even at rest our body needs energy. If you go online, there are websites that will give you some idea of what your basal metabolic rate ("BMR") requires in terms of caloric intake. While I don't know your gender, height, weight, etc, 1,100 calories can't be sufficient. For example, a 5' 5" female who weighs 175 pounds and is 35 years old requires 1,490 calories just to sit in a chair all day! Any reasonable level of daily activity would certainly make your caloric intake very insufficient.

      At your caloric intake level, your body is in starvation mode. As such, it believes it MUST slow your metabolism and conserve its stores, i.e. body fat. It will take a few weeks after you modify your diet for your body to adjust and recognize that the famine is over. Zepp is correct in advising you to increase your protein consumption. Foods that are more difficult for your body to break down/digest require the use of more energy. Also, the body uses energy to warm cold drinks.

      Good luck! :)

      Reply: #1741
    41. Bernsy
      Thank you Zepp and Shay! I am a woman, 5' 5 1/2", 46 yrs (canadian-LOL), a couple of weeks ago the scale said 126.

      I guess I've really done myself a huge disservice. I thought I was right on track, eating low carb, increasing my fat intake and yet I have been storing fat. Hard to believe that I have been eating too little - hard to get your head around that and there is still 'fat fear'.

      Started the turn around last night at dinner and ate almost my entire steak and green beans topped with butter. Normally I would have had 6oz. I was so stuffed actually, too full. I weighed my portion at 8.5 oz and that gave me a total of 94 gr protein, 122 gr fat, 14 gr total carb & 1533 calories. I thought the amount of protein for someone my size is 66gr/day. Guess I am way off - confused. How do I increase more? Instead of two eggs in the morning, three?

    42. Zepp
      66 grams a day is your minimum.. minimum is seldome the same as optimal!

      Why are you counting and tracking your food.. do you have an eating disturbance?

      You know.. your body do have an built in calorie counter, try to listen to that.

      It only demand is that you eat real food.

      Reply: #1743
    43. Bernsy
      Thank you Zepp for your help. Don't you need to have a deficit in order to lose weight. I would like to lose the inches that have crept back. Will everything balance itself out once I up my intake?
      You're right about the counting. I had started reading a Nutritional Ketosis blog and they're all about weighing/measuring and counting macronutrients. I think I'll stop except for carb counts as I want to keep that under 20/day.
    44. Zepp
      Lucky you it wasnt a breading blogg.. then you should have counted every breath you take??

      You know, Andreas do have som posts about Ketosis and measuring and things.. its for neerds, those how want to know about everything down to the biology!

      One can take all that information how is around and get a weird approch to everything.. normaly one dont need to measure anything.. just eating real food, cut out all that junkfood, perticuly sugar and refined carbs.

      Make a big differens betwen diet advice and scientific explanations how and why its working!

      Step one.. do only eat food that its healty, cut out a lot of carbs, use full fatty food, dont be afraid of fat, but dont eat it by spoon.

      Step two, try to activate your bodys own counter, try to listen to it, try to figure out what it means.

      Do you realy think your body make a big differens if you got 30 grams of carbs if those came from healty food?

    45. Zepp
      Sorry.. it should be breathing blogg.
    46. Tracey
      what is your view on intermittent fasting?w
    47. Zepp
      Its for carb eaters.. on a LCHF diet its the normal thing!

      One only need to eat one or two times a day.

      Soo.. whats the good thing about IF.. its probably the opposite thats a bad thing.. beeing in postprandial state the whole time one is awake?

    48. Tracey
      Thanks, I do however see that Paleo endorses intermittent fasting.
    49. Zepp
      Yes.. those how eating high carb, LCHF is the low carb arm of Paleo!

      We dont need a name for somthing thats come naturaly.

      You know.. as you can see above in a lot of questions, (1748).. the moste common questions is how to eat a normal diet!

      If one only eat real food ones body can regulate meal frequensy and its often your social context that make you eat on regular times.

      I my self prefer eating two times a day, and I can altso go a whole day on one meal.. one only eat more the next.

    50. Chris
      Thanks for the detailed info you provide here. I was just wondering...one you have lost some weight, is it safe to "cheat" now and again? I can see myself doing a LCHF fat diet to lose weight, but it's hard to imagine never eating a potato or having a can of coca cola again in my life.

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