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.

    4,210 Comments

    1. Virginia
      Wanting to know about risks of lc for 13 yo T1 boy? Do kids need x amount of carbs for concentrating at school? Or for growing bones etc? Also his 9 yo sister (none diabetic) any known risks for her on a lchf food plan?
    2. Charlotte
      Has anyone else on lchf struggled with their sleep? I cannot drift off to sleep anymore and the timing is consistent to when I started lchf.
    3. Panic
      To the person who made the oopsies and hated them .. I suggest you try them with Mayo instead of the cream cheese. If you google T-Man rolls you will come up with the recipe. I found that recipe several years ago and the taste is much better than oopsies by far.
    4. Panic
      Here is the link for his rolls which he now calls Revolution Rolls. If made in a muffin top pan they look like hamburger buns.
      http://forum.lowcarber.org/showthread.php?t=342185
    5. Tony
      I'm 70 years of age and last year had successful valve replacement surgery (aortic). I also have an AAA (abdominal aortic aneurism) which will need to be corrected sometime in the future. I have lived a low fat diet for many years but still my weight bounces around all over the place. It's a constant battle and has been for years.
      My blood pressure is under control with light medication (130/70) and my cholesterol is (only just) okay. 4.2 overall but less than 1.0 in HDL unfortunately. My arteries have moderate plaque but nowhere near bypass surgery levels.
      I would really like to try the LCHF regime to lose and stabilise my weight but I'm wondering if it might have a deleterious effect on my arteries and heart.
      It seems pointless to consult my GP or even the specialists for an opinion because they, more than likely, would err on the traditional thinking side of the debate.
      Is it any use in seeking helpful advice here?
    6. Gurjeet
      can you eat cashews?
    7. Terri
      I did the egg fast for 4 days last week, then LCHF for the rest of the time (10 days total now). I have lost 10 lbs from 166 lbs to 156 lbs! Here's the thing, though. My husband and I started juicing 3 years ago and we both felt better and lost some weight but we've stalled. We do the Insanity (R) workouts (about 2 years now) but still stalled. Sure, we kept losing a little here and there, but I couldn't get down past 166 lbs. I'm 5'5" and turning 46 soon. My question is, would a 20 oz juice that's 80% veggies, 20% fruit cause us to gain as long as we're on an LCHF diet the rest of the time? I have searched and searched the web and found nothing except that we shouldn't juice at all. Is that totally true? I mean, we really love our green juice and I would hate to have to totally give it up. Any insight here would be greatly appreciated. Even if it's possible to just have one a week or whatever. Otherwise, if we have to just give it up totally, I can handle that truth, too. And I have gone the entire 10 days without juice, but hoped I could add a little back soon.

      Thanks!
      Terri

    8. Julie/Lowcarborama
      We have been lchf for a year now since my husband was diagnosed with type 2 diabetes. This is the ONLY diet that works for type 2 diabetes. Low fat is rubbish. Carbs only make type 2 worse. I credit Dr Andreas with getting us started and getting my husband off metformin for good.
      We have started using green coffee bean extract to monitor blood sugar. It really works. I wrote about it on my blog; explain diabetes. The link is here http://bit.ly/1MDacs2 Thanks Andreas, you rock!!
    9. msrita
      Hello on the No Carbs diet do you do days on and then take a break by eating Carbs for two days then start over with No Carbs again?
      Reply: #4210
    10. Desi
      Hi msrita,
      It can take some people days to switch to fat burning mode. So if you swap back & forward you will never reap the benefits of the LCFH lifestyle.
      I found it so easy once I started to eat this way & I'm never tempted to go back.
      I feel so much better & I've lost 18.5kg (40.7lbs). But losing weight is no longer why I keep eating this way. It's because it's easy & it's satisfying & my health has improved.
    11. 1 comment removed
    12. Janine
      What a fantastic article - well done. It is all encompassing and I really like your note to diabetics. Keep up the great work.
    13. Maureen
      Tony, I am in a similar situation. Having done A LOT of reading and research I am now convinced that the health advice we are given is entirely wrong. I am afraid you will have to make the decision for yourself and just go for it. If you tell your doctors that you are changing your diet, cutting out all processed foods, eating good proteins, fish, chicken, meat, in moderate quantities with lots of green vegetables and healthy fats and oils, they will be happy. Mention the Atkins diet or LCHF and they are quite likely to blow a gasket - but there is NO evidence to back up the Low Fat diet - none! Most of the research where Low Fat has done as well as LCHF was using a 'lower carb' than standard diet, but not low enough to give the advantages of proper LCHF.
      And to Kathryn, July 15th, I would say that your husband's health markers have made a significant improvement, yes his LDL has gone up a little but his HDL has gone up by more, so ratio now better, you do not give Trigs but I bet they have gone down a lot. That LDL level is nothing of concern at all, read any of the good Cholesterol Books, Malcolm Kendrick's the Cholesterom Con is a good starting place.
      There is NO evidence to link atherosclerosis to higher fat in diets, provided it's natural healthy fats, olive oil, butter, lard, heavy cream etc. it's the artificial fats that are inflammatory, corn oil, sunflower oil, margarine.
    14. tiffany
      hi i am wondering i have quite severe acid relux due to medication but suffered badly before, last time i attemped a lc woe i ended up in hospital becasue i fell asleep and the acid burnt my throat, anything i can do to mayby not have that happen i am on meds for the reflux but this over power the medication they just put it down to my sudden stopping of carb as it was absorbing the extra acid. i do drink alot of milk though to help :/ i need to lose weight as quickly and as healthily as possible.
    15. Desi
      Hi Tiffany,
      You didn't state what type of Medication is causing your Acid Reflux.
      But has your Doctor tried you on another Medication?
      Desi.
    16. Rosie
      Are there any supplements that should be taken while eating LCHF? Vitamin D, Omega 3, Magnesium? What do you recommend?
    17. Desi
      Hi Rosie 4216,
      I think Dr Sarah Hallberg has the answer to your question.
      Go to the top of the page & select News. Then go to Blog New & look for Dr Sarah Hallberg's post Micronutrients on a LCFH Diet.
      I think you will find everything you want there.
      Cheers Desi.
    18. Me
      This was a horrible diet for me. It was an absolute nightmare. I didn't start feeling energy until the third week into this. I was constantly drinking chicken broth because my electrolytes were always off. I could not do hard workouts because I didn't really have the energy for them. I always felt "off". Probably because my sleep was greatly affected no matter what I did. I even took magnesium right before bedtime and it didn't help.

      I've always drink a lot of water. But on this diet, drinking a lot of water isn't the best thing because it takes all the electrolytes out of your body. No matter how much I salted my food, I lost electrolytes quicker than you can blink an eye.

      What I discovered is it's all about exercise. It's not about which diet you to use. I eat around 119 net carbs per day. And I'm fine with that. Never again will I choose the LCHF way. Eating all that fat is nauseating. I'm so burned out from eating cheese, meat, Heavy cream, sour cream ...you name it. Gag!

    19. Me
      One other thing. My stomach always burned on this diet. It wasn't acid reflux, I'm not sure exactly what it was. I also had diarrhea every single morning.

      And I wound up being very hungry on this diet. I tracked my macros and I even track my calories. And the return of a very strong appetite surprise me greatly. It was enough to make me rethink of staying on this program.

      And guess what? Bread was eaten for many many centuries. They ate bread back in Christ's days. So it's a bunch of bullshit when people say that bread was not eaten way back when. Do I bread or pasta? No. But I do enjoy my bowl of organic cereal with dried cranberries and walnuts. And some nice grass fed milk. And a nice big salad with olive oil in a bit of Parmesan cheese and a splash of red wine vinegar. And a delicious 2% yogurt.

      Do I have pasta? Yes, once a week. The day before I do heavy weight training on my legs. Because just that one cup of pasta gives me the energy and strength to work out very hard. Which I enjoy. Meat never gave me that kind of energy.

      Reply: #4220
    20. Mike
      Whether or not it's "b###s###" depends on definition. While bread WAS eaten "way back when", it was NOT eaten "WAY back when". Depends on just how way back your when is.

      Pedantics aside, you've got to find what works for YOU. Looking for the nutritional "one true way for everyone" is an exercise in futility. We're all different, sometimes VERY different.

      For me, LCHF has been a Godsend. It satisfies my hunger, gives me more energy than anything else I've tried, and has let me lose weight and keep it off (28 pounds so far!), even when my chronically-malfunctioning legs and shoulders keep me from exercising. On the other hand, my wife's experiences when she's eaten more fat and less carbs sound a lot like yours, especially the diarrhea. If she ever tried to go full-on LCHF it would be an utter disaster. She thrives on the "orthodox" low-fat, low-sugar, high-complex-carb way of eating, as do my kids.

      Final thought - my experience in almost 30 years of trying to get my weight back down is that your statement - "...it's all about exercise. It's not about which diet you use." is only true IF you don't eat low carb. Atkins and LCHF let me lose weight painlessly, without exercise. Every other plan failed miserably without a lot of exercise (some even with it), and my body couldn't sustain that level of exertion for long without breaking down. If you can't handle high fat, but exercise does the job, I'd suggest checking out the Body for LIFE program. That's the only other plan that's worked well for me (if only I'd been able to last more than nine weeks before injuring myself...).

    21. shivam saxena
      hi I am new on this site. I am also suffering with type 2 diabeties. can you please suggest how I can start LCHF.
      Reply: #4222
    22. Bjarte Bakke
      Shivam,

      Yes, here's how to start:
      1. Choose three recipes from the recipe page
      2. Buy the ingredients
      3. Make the first delicious meal
      4. Eat and enjoy :)

    23. Desi
      Today I had the moment I've been waiting for since starting this WOE.
      I ran into a friend that I haven't seen for a while & her response to seeing me was.
      "Oh wow look at you!!! Boy have you lost weight. You look fabulous!"
      It's made me feel so happy:) I've been so at ease with the whole LCHF lifestyle & now I feel like shouting at everyone I see pigging out on Carbs to wake up & join me in regaining their health.
      LCHF is now my way of life. Started November 12th 2014. 16.5KG=36lbS+ GONE!!!
    24. Bassel Saleh
      I'm following this diet to cut some weight as i'm training very hard to get a decent body form. I'm not fat and i'm just doing this cutting phase before a bulking phase i intend to go through to gain muscle mass. So how long should I follow this diet ?
    25. Queenie
      Me & Mike 4218-4210,
      Men and women do differ when it comes to metabolizing. It's indeed about what suits you best and to improvise here and there.
      As a woman, I drink fluids in moderation as prone to moist retention. Can't go overboard really! Hence, need to watch out with cabbage, broccoli, sprouts as they do me more harm during the digestion process. The recommended numbers of fat and salt I disagree, so instead I focus on half a glass of full milk and only once to twice a week by opening one small carton to control intake. Electrolytes are obtained from coconut water (not milk). Too much fat makes me sick too! If consuming carbs, I'd only have it daytime (lunch/breakfast). Protein is my friend. It should be everyone's! Cheers

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