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

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

Advice on LCHF in other languages

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

The Theory Behind LCHF

What are you designed to eat?

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

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

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

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

The problem with sugar and starch

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

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

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

Weight loss without hunger

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

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

Health as a bonus

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

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

Initial side effects

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

Common during the first week:

  • Headache
  • Fatigue
  • Dizziness
  • Heart palpitations
  • Irritability

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

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

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

How low to go?

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

The Food Revolution

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

More theory and practice

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

 

Tips and recipes

Breakfast suggestions

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

Lunch and dinner

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

Snacks

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

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

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

Dining out or meals with friends

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

Shopping list for beginners

Print this list and bring it to the store:

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

Clean out your pantry

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

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

Why not do it now?

The Serpent in Paradise

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

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

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

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

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

RECIPES

Easy ways to cook eggs

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

Instead of bread

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

Oopsies
6–8 depending on size.

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

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

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

Instead of potatoes, rice, pasta

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

Snacks and dessert

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

Cookbooks

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

Here is a good example:

Good luck with your new LCHF life!

More

Diet Doctor on Facebook

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

Further reading

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

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

Improve this page

Do you have suggestions to improve this page? Have you spotted any mistakes in my grammar or spelling? Please let me know in the comments below!

3 4 5 6 7 8 9 10 11 12 13

3,566 Comments

  1. Depirts
    Hey Del;

    I too, lost a lot of weight at first, I lost 19 lbs. in the first 11 days. What is important to note is I weighed 332lbs and I am 5'10. The speed and amount of my weight loss has now slowed dramatically. It would be helpful to know what Bill's weight was at the start of his new lifestyle. Perhaps Bill would be so kind as to enlighten us. :)

  2. Hej Depirts and Others. It may well be possible to lose 15lbs/7 kilos in 4 days but is it healthy? And if it's all or mostly water weight or simply an enormous bowel movement my problem is that without any information other than what was provided..."I started following your guidelines and eating LCHF on December 6 it's now December 10, and I've already lost 15.2 pounds." 1) Raises expectations that this is the norm, 2) Could make other people who don't lose weight so rapidly feel like failures and 3) Losing weight that fast can't be healthy unless one is massively obese and even then I'm not sure.

    I also stand by my critique of Andreas/Diet Doctor for simply saying congratulations as if LCHF were a competition called The Biggest Loser!

  3. Depirts
    To say congratulations, in my opinion(what it's worth), doesn't always denote an accomplishment from a competition. Someone could get married, have a baby, reach a milestone like a 75th birthday, their child might be graduating etc.

    It's important to remember as individuals there are many varibles involved when deciding to compare oneself to others regarding losing weight. You shouldn't do it. For someone to post they have lost any weight on a LCHF lifestyle should not be taken as discouragement or competition for others. Personally, I'm happy to hear when anyone has chosen to take a healthier lifestyle by decreasing the amount of carbs they consume and eat more healthy fats.

    Regarding the possible dangers involved losing weight too quickly, one should consider consulting with their family doctor. We all know the dangers keeping the weight on.

  4. Maybe I should say, to JUST say congratulations without asking any questions is what I find problematic. Sure sure, this is a BLOG not a consulting room but I would still have preferring the Diet Doctor to provide a bit more than a simple congrats!
  5. FrankG
    In actuality it was more than a simple congratulations

    "Congratulations, that's fast!"

    One could read that as surprise, or even an expression of concern... possibly as politely fishing for additional feedback. But as you already accept: this is just a blog and not a consulting room. Perhaps if Bill G had offered additional information we could all have a fine old time debating the various and sundry pros and cons... but he didn't -- and I for one, respect him being circumspect on a public blog -- so all of this is just so much meaningless assumption and pointless jumping to conclusions.

    I will add my own congratulations to you Bill G... I am glad you are off to a great start! ;-)

    BTW exactly what are the concerns regarding rapid weight loss? Cited references would be appreciated more than simple opinions from such an obvious expert on the subject as yourself.

  6. I don't think losing weight fast is a problem. If you are a big person with a lot of weight to lose you will typically lose a lot of weight initially. A lot of this is water weight. This is true in most weight loss plans, not just LCHF. Losing weight this way is healthy and sustainable. Typically with any diet plan it is harder to lose the last few pounds than the first few.

    I and a couple of friends of mine have lost weight this way and find it an easy way to eat. Your cravings for crappy food stop. The body is very adaptable and will adapt to getting rid of the crappy carbs and sugar which aren't good for you.

    Best regards,
    Laurie

  7. Anita
    Congratulations Bill G.
  8. Del LaGrace Volcano
    But you doesn't look slim at all.
  9. The above comment: "But you doesn't look slim at all." is a MYSTERY!

    I didn't write it and don't understand why it appears as Del LaGrace Volcano Says:??!!

    Strange. I may be monolingual but the one language I do know, English, I'm very good at!

  10. Jacqueline
    Hi Ian Richmond

    There are a lot of people undertaking a LC lifestyle in the UK. One forum is Pig2twig. This was started by India Knight after the publication of her book - The Idiot Proof Diet also known now as the pink bible! Although dominated by women there are a number of men who also contribute their experiences on the site.

    Recipe sections are useful. Cauliflower recipes abound and although I used to hate the stuff - mashed with cream or fried with spices I'm a real convert.

    Of course we all get comments when we put cream in our coffee and eat REAL butter not the factory made gunk known as magarine. But heigh ho we are losing weight and enjoying our food.

  11. Anita
    If you are a little weary of mashed cauliflower, try some ratatouille. It's delicious with shellfish!
  12. Jacqueline
    I agree - although I haven't tried it with shellfish I love it with roast pork or chicken.
  13. Vicky
    Hi everybody!
    I've been following the LCHF-diet for 3 days now and I'm not losing weight - I'm gaining. Also I'm hungry all the time (heavy brain fog in the morning after breakfast which gets worse every day) and often tired even though I eat fatty meat, several tbsps of butter and coconutoil and an avocado every day. My carb intake is 20 - 23 grams pr. day. My fat intake is around 80% each day and the rest is protein and a litte carbs (as mentioned). What am I doing wrong? Is it the amount of fat? Should I eat more protein and vegetables? I'm really frustrated right now.
  14. Hi Vicky!

    The first few days may be hard (brain fog etc.) but it will soon go away.

    If you are hungry: add more fat until you're not hungry.

    Make sure you drink enough water and increase your intake of salt during the first week. That usually takes care of most of the problems with fatigue etc.

    Don't worry about the weight yet, just make the diet work for you at first and you'll probably see that scale moving in the right direction very soon.

  15. Vicky
    Hi Doc!
    Thank you very much for your quick answer.
    I will do as you say.
  16. Roberto
    Hi Andreas,
    You had a great talk in your video, and I like your website a lot,
    In your "list of shopping list for beginners" you left out most fruits, is avocado the only fruit suggested?
  17. Roberto,
    Fruit = sugar = candy from nature. ;)

    Avocado is great though, there's not much sugar in one of those.

  18. Depirts
    Hi Roberto;

    It's really great that you're checking out a LCHF diet. Regarding the fruit, I enjoy some berries like blackberries, raspberries, strawberries etc with some high fat cream. It's really good. I found since I've started a LCHF lifestyle I've lost my "sweet tooth" and now have a "fat tooth." This is a really super website. I'm always coming back to it for the videos, blogs and comments. I find it not only informative but also inspirational. Kudos to Dr. Andreas for all he does on here!

  19. Steve
    Tell me about lowering blood pressure [weight is not the only goal folks have]
  20. Dana
    Apparently there was this study, and I wish I had the link but Stephen Guyenet wrote about it a couple years ago, but someone finally did the research on whether fast weight loss really does make it more difficult to keep the weight off later. Up to that point nobody had bothered investigating the issue, I don't think. They just made some assumptions. Well, the research results were startling. The people who lost weight faster actually kept it off better.

    Also, I can't understand how someone can say being obese is unhealthy, and then claim fast weight loss is unhealthy, all in the same breath. That's nonsensical. If I have the plague, the faster I get it cleared, the better chance I have of survival. There's also the probability that obesity is not a primary cause of metabolic chronic disease but is instead largely (no pun intended) a symptom of whatever else is causing that chronic disease. Stands to reason that if you address that underlying cause, your metabolic chronic disease will disappear quickly and so will the excess fat. Why is that a bad thing?

    Mind you: Make sure it's actually fat you're losing. If your lab numbers are improving along with the weight loss and you're starting to see muscle definition emerging, that's a good sign.

  21. Steve
    I've been doing LCHF for about 6 weeks and just had blood lipids checked. I was very surprised to see the results compared to a year ago.

    Here are the before [from a year ago] and the current after figures:

    Total cholesterol went from 156 to 141
    HDL went up from 54 to 60
    LDL went down from 92 to 75
    Ratio improved from 2.9 to 2.4
    Triglycerides went down from 51 to 30
    Blood glucose went down from 99 to 90

    Previously I was eating very little animal foods being on a nutritarian plant-based diet. I continue to avoid processed foods as I did before but now I am eating all the meat and fat I want but not eating potatoes, bread, & other high carb foods. I still eat my salad for lunch but now I have meat with it. I now eat eggs and bacon for breakfast having oatmeal sometimes but not as often as before. I continue to avoid vegetable oils and other unhealthy fats even as I did before. I don't knowingly eat meat containing antibiotics or hormones [only eating beef if it is organic or known not to contain such]. My weight has not changed and neither has my blood pressure both of which are normal. I weigh 174 and blood pressure readings are normally between 100/65 to 118/83.

  22. Steve
    Any suggestions on low-carb pizza?

    Anyone use Oopsies to make low-carb pizza?

  23. Lisa from Oz
    Why am I just not getting the whole thing ?

    I have cut out sugar and starchy veggies and have only a few Blueberries once a week, the lack of results are very disappointing to say the least.

    I have not lost any weight, which I must say was and still is my main goal, I would love to lose about 10-15 kg, I have just had a full blood work up done this morning, so it will be very interesting to see what the results are when they come back after Christmas.

    Can someone please give me a daily food guide, maybe I am overdoing the veggies or maybe there is something else I am not doing right.

    I feel very deprived and depressed at the moment unfortunately

  24. Nana Morken
    Hi Lisa:

    I've been where you are ... it's really tough. Have a look at this site: http://www.thehealthyhomeeconomist.com/stomp-the-weight-loss-accelera.... Consuming more fat when trying to lose weight really does work. Besides coconut oil, eating lots of eggs, fatty bacon and butter (sorry Norway!) seems to help me. I don't eat too many veggies, hardly any fruit (just berries once in a while) and mostly fat and protein. I always have a fermented condiment like real sauerkraut with my meal, or just for a snack with raw cheese. Drinking kefir and kombucha really help get rid of cravings, too, I find. If I do have the occasional piece of sourdough bread it's more like 'a little bread with my butter' or I have it fried in bacon fat - it's amazing how long one feels satiated after eating that. Drinking bone broth really helps, too. Here's an amazing recipe for "Perpetual Bone Broth" that's always ready in the crock pot: http://nourishedkitchen.com/perpetual-soup-the-easiest-bone-broth-you.... Hang in!!

  25. Pie8609
    Lisa, hae you checked out reddit/keto? There is alot of great information and support there!
  26. Lisa from Oz
    Hi Nana

    I really don't like the coconut oil taste at all, however I did look at the stomp the weight site and will give the herbal tea a go, that might help.
    I did not realise that olive oil could be deterimental when trying to lose weight though
    Thanks for all the tips too, very very helpful indeed :)

    Pie8609 - Fantastic info on that site, lots and lots to wade through, it will keep me bust over the Christmas break.

    Have a great Christmas

    Lisa

  27. Stina Vasu
    I would like to try the diet but I will find it very difficult to avoid fruits.
    Are there no fruits which are allowed.
    Glad cheese and plain yogurt are included in the diet.
  28. Jacqueline
    Hi Lisa

    I find that if I don't drink enough water e.g at least 2 litres a day I don't lose weight. As you are in summer mode in Oz you might need more.

    Alcohol stalls me so not much movement downwards over the next few days!!

    Although cheese and nuts are low carb I limit the quantities of these to a small piece of cheese a day and a few nuts as snacks. Having said that I don't bother to limit my cream, butter and olive oil. Also check out things like shop bought mayo - some are full of sugar. Personally I am a Hellmans fan if I don't make it myself

    Veg wise I keep to mainly green veg, spinach, cabbage and cauliflower, as well as lots of salads. I make a mean coleslaw with cabbage, a little grated onion and a dressing made of equal quanties of soured cream, mayo and mustard - lasts for few days in the fridge.

    I use this website and the pig2twig website for advice, inspiration and motivation. The p2t site also has some great recipes.

    Happy Christmas all

    Jacqueline from England

  29. Depirts
    Having problems with Christmas cookies' temptation just follow Seinfeld's philosophy...

    http://www.youtube.com/watch?v=Y8_Fvz_P_sM

    Merry Christmas all my LCHF lifers!!!

  30. Nana Morken
    Hey Depirts:

    I love your sense of humour! Seinfeld is great! Those cookies are indeed very powerful things ... calling my name like they do!

    Merry Christmas to you and all LCHF beat-back-the-cookie warriors out there!

  31. deborah
    Just wondering can you eat beans on the diet?
  32. Jacqueline
    I eat green beans but not pulses.
  33. Tim
    Brilliant website, I have eaten this way for a while now but it is great to have it verified - I KNEW fruits weren't the super-healthy item everyone insists. Sugar is sugar.
  34. Stina Vasu
    The diet is very tempting when you read how successfull some people are.
    But is there nobody who gets Kidney or Gallbladder stones with this diet?
    I live in a tropical country with plenty of fruit. Are there no fruits which are allowed.
    Not even Papaya. I will find it very difficult to resist fruits.
    Stina
  35. Zepp
    Gallblader stone is typical a low fat diet consekvens, the bile is stored in the bladder and kristalise, if its not used!

    Kidney stone is often of genetic cause, some peopel is do have more kidney stones.

    "Dietary factors that increase the risk of stone formation include low fluid intake, and high dietary intake of animal protein, sodium, refined sugars, fructose and high fructose corn syrup[5], oxalate, grapefruit juice, apple juice, and cola drinks."

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

  36. Zepp
    To the question about fruits beans, lentils, pies, and other such a foods, they are typical most carbohydrates foods, not lowcarb at all.

    Lowcarb, is about to lower the carbs and replace it for fat.

    If you are diabetic or/and obes, then you maybe have to be hardcore about carbs in your meals, but if you are in perfect healt, then you probably dont need to go hardcore about this at all.

    And there is no magic things about LCHF, its about eating healty foods, and no more carbs then your body can coop with.

    Everbody have to try this out by them self.

    If you is diabetic then you can meter it by the blood sugar meter, others must try it out by feeling the bodys reaction.

  37. Joyce
    I cannot believe your generosity in providing us with a SIMPLE low carb eating plan here free on the internet. I have invested too much money in low carb books that give complicated directions, with the need to count every single carb all day long. That is no way to live. This eating plan you have outlined...now THAT is something I can live with. The closest book to your recommendations is Wheat Belly, which also outlines an easy, similar way of eating.

    I am so grateful I found your blog.

    I live in California, U.S.A. Will your book be available here in the States? I searched on amazon and could not find it.

    Again, thank you for this eating plan, which I am starting tomorrow. Happy New Year to you and everyone reading this! Joyce

  38. Silvia Pesaresi
    Dear Doctor Eenfeldt

    I was searching in the net of links between heartbeat disorder (very disturbing extrasystoles, day and night), respiratory difficulties (as a child I suffered bronchial asthma), and food.
    Within the flood of information I got, I read that in some cases carbohydrates should be avoided.
    After reading about LCHF, I started this way of eating last May, just to see what would happen.
    I thought there was nothing to loose, in trying this.
    Almost immediately I could sleep better, didn’t have digestive troubles anymore, felt much more energetic and positive-mooded.
    But what impressed me most, was the fact that after only a very short time, my heart stopped to beat in such an irregular way. How happy was I!
    I am so grateful of discovering this way of eating!
    And thanks also to you, who makes all these excellent informations avaliable to us, in a simple and understandable form.
    Besides, I am 67, female, 161cm, 78 Kg (lost 6 Kg since I started LCHF).

    Now to the shock:
    Last month I went to my doctor, in order to have my annual bloodtests done.
    My cholesterol was always a bit high:
    in 2010 I had total cholesterol 7.4 mmol/L - LDL 5.0 - HDL 1.55 and Triglycerides 1.93.
    But this time the test showed my total cholesterol has risen up to 9.88 mmol/L (almost double as ideal) - LDL 8.2 - HDL 1.21, Triglycerides 1.95
    My doctor was very upset and said I should avoid for a couple of weeks every kind of cheese, and then have my blood tested again.

    A lot of people is writing in lowcarb forums that their lipid profile has improved with LCHF, becoming even excellent.
    And I read an answer you gave on this thread in May 2011, that the cholesterol profile could actually get “a bit” higher, but it would be mainly the HDL, the “good cholesterol”, that would go up.
    In my case it’s just the opposite: the LDL went high, whereas the HDL remained almost the same.
    What’s going on with me?
    Should I stop LCHF, despite all the benefits I got?

    I would be very grateful for your advice and for an explanation.
    Thank you in advance!
    Silvia

  39. I do accept as true with all the ideas you've introduced for your post. They are very convincing and will certainly work. Nonetheless, the posts are very quick for beginners. Could you please lengthen them a little from next time? Thanks for the post.
  40. Depirts
    Hi Silvia;

    What fats are you consuming? Are you eating natural oils like butter, EVOO and coconut oil? I was using canola oil the first month on my LCHF lifestyle and my total cholesterol was 7.1 mmol/L. Upon research and advice from many LCHF people I realized the danger of Canola oil along with many more

    http://www.balancedbites.com/PDFs/BalancedBites_FatsAndOils.pdf

    Since then I've now cleaned up my diet and by using the right fats & oils I have dramatically improved my cholesterol numbers and more importantly my triglycerides were perfect.

    Weston A. Price Foundation site has a lot of valuable information as well.....

    http://www.westonaprice.org/cardiovascular-disease/myths-a-truths-abo...

    You're on the right track don't change your LCHF lifestyle

    Depirts

  41. Kelly
    Hi - great article. I am curious about one thing and have not been able to find a definitive answer: how do legumes fit into low carb? For example, black-eyed peas, great northern beans, Lima beans, etc. Thank you.
  42. Depirts
    Hi Kelly;

    Generally I stay clear of any legumes, personal choice.

    Here's something I found though I don't know if I agree with the logic, as Dr. Davis, author of "Wheat Belly", says, if something is less bad for you is it good for you? ie. If non filter cigarettes are bad for you and filtered cigarettes, in moderation, are less bad, does that make them good for you? Note the quote below from about.com..........

    Beans and other legumes (such as lentils and peas) have quite a lot of carbohydrate. But the starch consists of types that, in most people, are either digested slowly or not digested in the small intestine at all (resistant starch). Therefore, in moderation, they can be excellent choices for people who don't process sugar well.

    http://lowcarbdiets.about.com/od/whattoeat/ig/Low-Carb-Food-Pyramid/L...

    Depirts

  43. Nana Morken
    Hi Silvia:

    I agree with Deprits - don't give up on low carb! Although I am deeply grateful for Dr. Eenfeldt and this LCHF site, I feel there are a couple of weak spots in this plan. One is the advice to consume canola oil. There is so much evidence against this that even a layperson like me knows this is bad for us. The second thing is that healthy eating should involve consuming digestive enzymes and probiotics via fermented foods and beverages. A little yogurt isn't enough. Dr. Natasha Campbell-McBride addresses this most convincingly in her book, "Gut and Psychology Syndrome" and specifically regarding heart disease and the consumption of fats in her second book, "Put You Heart In Your Mouth! What Really Is Heart Disease And What We Can Do To Prevent And Even Reverse It.". Her website explains it all very well - http://www.gaps.me/preview/?page_id=35. Don't let your misinformed doctor bully you into something like statins, for heaven's sake! All the best to you.

  44. Silvia
    Hi Depirts

    Thanks a lot for your reply.
    I live in a country of cows and milk, so I love cream and butter. For so many years I avoided butter, because of all that talking about cholesterol! But now I enjoy butter, EVOO, rapeseed oil - because of the good proportion between Omega3 and Omega6 -, and a little biological coconut oil.
    Maybe I should wait until my weight-loss will go into stagnation, and then repeat my bloodtests.
    For the rest I feel so great, that I don’t mind going back to the old habits. LCHF is the best way of living I ever experienced.
    I will stick to it!!
    Silvia

    Hi Nana

    What you wrote about canola I knew already, and on the other hand it’s something that isn’t widely distributed in this part of the World.
    You stimulated my curiosity for fermented foods and beverages. Thanks for the link.
    As soon as possible I will make sounder research. I guess there will be also other websites that explain how to make such foods on one’s own.

    No, I don’t have any intention to take statins, I know the correlated problems!
    What disturbed me were the cholesterol-results, because now all people are stressing me by saying I should stop that strange way of eating.
    I am wondering if I should question my doctor to test the size of my elevated LDL particles.
    I read that the big, buoyant ones - which I hope are those in my bloodstream – are the less harmfull.

    Thanks for your advice.
    Silvia

  45. Kelly
    Depirts - thanks so much for the information. It was exactly what I needed to know.
  46. Doug
    What is meant by the term Hard bread in this statement under Breakfast suggestions
    above?

    "A piece of very thin hard bread with plenty of butter, cheese, ham etc."

  47. Margaretrc
    @Sylvia, "What disturbed me were the cholesterol-results, because now all people are stressing me by saying I should stop that strange way of eating." Please don't listen to those people. Your numbers will improve greatly with this way of way of eating--give it time. Study after study has shown this. Here is just one article in a science magazine quoting several prestigious journals and scientists: http://www.scientificamerican.com/article.cfm?id=carbs-against-cardio This is not a new article, but it's a lot newer than any article about the dangers of saturated fats, most or all of which are based on faulty studies which grouped trans fats with natural saturated fats. This is the healthy way to go, no matter what some other people will tell you! And yes, you can have your doctor test the size of your "elevated LDL particles" because it's true that the large buoyand ones are not harmful and maybe even beneficial. But there are two things to keep in mind: If your triglycerides are low, that "elevated LDL" reading may be higher than it actually is and LDL is not nearly as good an indicator of CVD risk as is the ratio of triglycerides to HDL. If that is 2 or below, your risk is low, according to studies.
  48. Zepp
    @396
    Its means some sort of thin bread thats wee use in skandinavia aka biscutit thing to put a lott of butter and chese on.

    http://www.finncrisp.com/crispbreads/thin-crisps/finn-crisp-original

    Better then have the butter and chese in your hand.. only 3,7 grams carbs a slice.. for theme that not so hardcore about carbs.

  49. Rob L
    Congratulations to everybody reading this!
  50. Depirts
    I recommend everybody who is on a LCHF lifestyle should watch this very, very enlightening video.

    http://www.youtube.com/watch?v=vRe9z32NZHY&feature=player_embedded#!

    It is from Dr. Miller is professor of surgery, cardiothoracic division, Univ. Washington, who writes frequently for http://www.Lewrockwell.com.

3 4 5 6 7 8 9 10 11 12 13
up

Leave a Reply

Reply to comment #0 by

Pictures of participants through Gravatar