LCHF for Beginners

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


  1. Introduction
  2. Dietary advice – in 29 languages
  3. How LCHF works
  4. Tips and recipes
  5. Recommended cookbooks
  6. Learn more
  7. Frequently asked questions


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. 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 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.


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


    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.



    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


    countries3Advice 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, 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).


    3. 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.


    Insulin is produced in the pancreas. In large amounts it prevents fat burning and stores surplus nutrients in the 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 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 complaints 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.

    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).

    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:

    Low Carb Explained

    Low Carb Living
    The Science of Low Carb


    4. Tips and recipes

    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


    • 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.


    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.


    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.

    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

    5. 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:
    SkaldemanengLow-Carb Living

    Good luck with your new LCHF life!

    6. Learn More

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


    1. Reeni
      Zep,is it ok to do intermittent fasting while following an intense weight lifting programme?
    2. Lynn

      I am gutted, I still have not lost one ounce!!1 I am so upset and do understand what is wrong with me. I got on the scales this morning and I am still the same weight as I as when I started 6 weeks ago.
      I cannot do anymore than I am doing . I have not had any bread. potatoes or sweets in anyway shape or form. That alone should take some weight off as I ate a lot of bread and bread buns. I DO NO CHEAT!!!! I was 75 kilos and still am. I need to get to 65 kilos and I am struggling. I lost 4.3 kilos on the 5 day eat and 2 days fast but I was soooo hungry that I was sick in the tummy all the time.
      I started on the high fat diet and have not lost a God dam thing. I am in tears here as it is soul destroying when I have tried so hard.
      I do not exercise much so I know that it will be slower but this is ridiculous.
      I do a lot of gardening and running about so I am not inactive.

      I have
      Bacon and eggs for breakfast......1 cup of black coffee no sugar

      lunch I have some left over bacon or ham off the bone and a medium salad ,coleslaw, a tiny tomato , cucumber and an egg.

      Afternoon tea.....some Brie cheese and a cold drink water

      Dinner....2 lamb chops , cabbage, pumpkin and cauliflower and some peas.

      Might have some cheese watching tv or I have a few ounces of Macadamia nuts for my fibre.
      I drink a lot of water as it is so hot here.

      I have no answer . One must lose weight by not having much sugar and carbohydrates.
      I seem to be different somehow.

      Replies: #4020, #4050
    3. Desi
      Hi Lynn I hear your frustration.
      Hang in there doing Low Carb Healthy Fats diet is for better health all round. Not just for the weight loss. So at least you're looking after your health.
      Just keep eating the LCHF way & your body will eventually give in.
      I've been doing this since Nov, so 4mths & I've lost 7kg. When I was younger I could lose 6kg a month easy. Aaah!
      I'm 76.9kg & want to get down to 60kg. Like you I cannot exercise much. I take the dog for a 45 min walk when my back allows me to.
      I did that yesterday & I'm suffering today. So I will just have to mope around the house in pain. :(
    4. Desi
      Look at the Authority Nutrition on tis blog site & read the Top 15 Reasons you are not losing weight on a low carb diet.
      There may be some tips there.
      Hope this helps, Desley
    5. Patricia
      I have been doing lchf since the beginning of January, I lost 8lbs the first two weeks, and since then I have been loyal to the lifestyle. I have not lost any weight since the first two weeks and it is so frustrating...I stopped eating dairy thinking maybe that was it, but it didn't really make a difference. Im not even eating sugar substitues, no fruit at all. about 80 oz of water all day. I don't have but about 20-25 lbs to lose but I need a boost some heavy advice on getting this kick started again. I just want to give up some days but I know where that will take me, I am very determined and will take all the advice I can get...Thank you in advance!!! Patricia
    6. Lynn

      Thank you so much for you consoling words mate.
      I will keep up the diet as I enjoy it and I feel better. At least I am not putting weight on.

      I do carry a lot of fluid from time to time so that does not help.
      I am so sorry about you pain Desi it must be awful. I have a lower back problem and it affects my legs so I cannot walk up hills or stairs without my legs being in agony....must be nerve thing.
      I will go look at the 15 reasons now.

      Thank you again and I will keep at it and let you know down the track.
      Hugs Lynn

      Reply: #4007
    7. Desi
      Lynn I finally plucked up the courage to go & get a blood test to see if my cholesterol level is going down.
      So in 3-4 days time I will know if the LCHF lifestyle is making a difference.
      Got talking to the pathology tech & she's a LCHF advocate as well. She encouraged me to google Christine Cronau.
      Christine is an Australian Nutritionist & an LCHF advocate. She's also on FB & so is Authority Nutrition.
      I can't believe how big the Bring Back the Fat movement is already & it's getting bigger. Everyday I'm hearing more & more about how we all should reintroduce fats into our diets & we should lose the sugar, the carbs & grains.
    8. Mats Granvik
      Animal fats clogg your arteries, while vegetable fats do not clogg your arteries. What works for good health is not an Atkins type diet. Bacon and egg will kill you within a year, or two.

      The answer is instead to follow the diet by Dean Ornish.

      Reply: #4018
    9. Lynn

      I am due for one in April so I will see also. I know that my glucose level went down from 10.8 to 5 and I am so pleased as I was borderline diabetic with that reading.

      I was watching 2 cardiologist on the Dr Oz show and they were saying that it is not fat that causes cholesterol but the sugar. They showed how with fats, the cholesterol flowed thru the vessels so easily but the sugar stuck to the walls and the cholesterol stuck to the sugar and created plaque. I will see if I can find it and send it to you.

      I looked up Christine and she seems to add carbohydrates to her diet as in crepes and cakes. I will have a better look and see later but I do not think it is for me. I am happy with salads and fats ....I miss my fruit but have a slice of pineapple every week. I would love a sandwich


    10. Lynn
      Here is the site with the Dr Stephen Sinatra and Dr Jonny Bowden
      You may have to copy and paste into your search engine.
      there is a video too but it says I cannot play in my location.

    11. Lynn
      Desli and ALL...well worth the watch !!!!!

      Please watch Dr Bowden (Cardiologist) is very long but it will be a great learning for us all.
      It all makes sense to me.
      I had a massive heart attack 3 years ago and my cholesterol was 5 so it was not that. Mind you I did smoke so maybe that was a factor.

    12. Lynn
      Desli and All

      Forgot to add the link ....derrrrr!!!
      Please watch ....good lessons here

      Reply: #4013
    13. Desi
      Hi Lynn,
      I'm happy doing LCHF as well. Just thought I'd tell you about Christine Cronau so you had a choice.
    14. Sherri
      Hi everyone,
      I understand your pain. I follow the plan as closely as I can. My problem is I am not old but I am confined to a wheelchair and have been for about 3 years. That's when the weight started creeping on. First I did WW. Not much results. I never thought I would do low carb, but I thought I might as well give it a try. I have lost some but without being able to exercise it's a slow go. I'm Not going to give up. But sometimes i just get so frustrated! Any advice?
    15. Philip
      hi everyone,
      I've been reading through the comments, especially focussing on the folks that are struggling to lose a significant amount of weight. I'm not an expert but here is what I do and I have lost 40 lbs to date. I have another 25 to go before I hit my goal of 190.
      I believe in the low carb (not no carb!) eating lifestyle. It does keep the weight off and that alone will give you more energy. However, I have one big concern that the diet doctor makes. "You can eat whatever amount of foods that are on the acceptable list". That statement, in my experience, is not accurate. If you could eat a box of eggs, a pound of bacon, let's not forget a few steaks everyday etc, you will not loose weight. Logically does that make sense? Also most obese folks like myself tend to eat food more quickly than others that sit two hours over a meal. So, that feeling of being full signal to the brain comes after you have way over eaten. That has been my experience. I started to lose weight when I downloaded a free app called My Fitness Pal. It's free and pretty amazing. I have yet to find a food that is not on there. It tells you how many carbs each food has and breaks everything down. I put my goal on a max of 100 carbs per day but ALSO kept within my calorie goal at the same time. Yes, eat low carb foods but watch that you do not overeat on calories. The phone app does all the math for you. If you combine both the diet and the caloric goal and don't cheat, the magic happens. The weight will come off. So, if this post helps anyone in anyway, I am happy. Take a shot at it, it won't cost you a penny to give the combo a try. And no, I am not a spokesman for the My Fitness Pal phone application, so a regular joe fighting the weight battle like everyone else. Take care guys and good luck with the weight loss. It is definitely doable.
    16. Desi
      Went to the Dr today to get the results of my 1st blood test on LCFH. And the result are awesome.
      Liver Function = GOOD. It's been abnormal for years!
      Kidney Function = GOOD
      Triglycerides = NORMAL
      BSL = NORMAL
      Blood Pressure down & back to NORMAL
      HDL = GOOD
      LDL = Coming down.

      After reviewing the results. The Dr asked how I had managed that. So I told him about the LCFH lifestyle.
      He APPEARED to listen & then handed me a copy of a diet he printed from his computer. You might like to try that.
      I just smiled & said thank you. When I got home & looked at it, it was everything that goes against LCFH.
      So! even though he saw I was getting good results he wanted to change things.
      I felt like telling him "What I'm doing is working. So why would you want me to change."

    17. Lynn

      Yippee!!! I am so pleased for you my friend. Congratulations !!!!

      Drs and dieticians have to rethink after 30 years of their diets not doing what they are supposed to do. It will take a long time for them to have a change of mind set as it is instilled in them and all of us.

      did you watch the video I sent on the 15th of March by the Cardiologist and how fat is not the cause of cholesterol?
      I am so happy for you mate ...well done!!!!!!!
      Hugs lynn

    18. Forky
      @Mats - There might be a few Eskimos who would disagree with your train of thought, do you have any hard proof (I bet you don't)?
      If you want to clog your arteries, eat common table salt (not real, natural salt), the "clog" is actually your immune system trying to repair the damage caused by the tiny particles of glass and sand used to bulk it up.
      If you cut your hand a scab will form, if you cut tiny slices into your arteries guess what happens?
      On the off chance your comment is for a noble cause, then there are other sources of natural organic saturated fat other than animal fat that I have found work just as well for any sustained period of time.
    19. Forky
      Quick update for anyone interested.
      It wasn't my gallbladder, no stones visible.
      It turns out I gave myself an ulcer from not eating enough (or that is the suggestion anyway).
      I haven't been starving myself, I just find I am no longer hungry after eating/drinking my fats/protein in the morning (the first two months were hell if I remember rightly, but now it is excellent, I would highly recommend).
      The usual advise was eat the conventional healthy diet and to take a course of antibiotics (H.Pylori).
      I am not doing either, since spreading out my daily allowance of gruel in smaller quantities throughout the day (plus the addition of two tsp of Ginger and Cayenne pepper each, to the mix), the symptoms have disappeared completely.
      An interesting point my Doctor advised that the LCHF would kill me in a few months and the fact I have lost so much weight, blood pressure improved and increased zest for life were side effects of this devastating diet, the interesting point being he himself is being treated for stomach cancer (non smoker, non drinker and has always adopted the conventional healthy approach - I grew up with him).
      What will it take for people to stop believing the lie?
    20. Forky
      Hi Lynn,

      Sorry to read about your experience.
      There is some excellent advice up there from some really knowledgeable people by the looks of it, can I add my five pennies worth?
      Stop beating yourself up.
      When you get stressed the chemical composition of your stomach acid changes and so do a million other things, this will hinder your progress as your body fights to maintain homeostasis.
      If you alter your mindset and just embrace this incredibly boring diet, the results will follow as your body embraces the change.
      Some people eat to live, others live to eat, don't let it take over your life and just stick at it.
      When you feel hungry and don't eat, your body thinks times are hard and stops using up valuable resources to prepare for what could be a lengthy wait (you can go 30 days without food, but only about 3 without water), eat when you are hungry (remember, no carbs, no insulin = no fat), so get yourself a big tub of full fat Greek yoghurt and pig right out.
      Stop beating yourself up and eat when you are hungry.
      If you never lose another pound (this would be impossible by the way) you will be alive to moan about it well into your 90's.

      Good luck :-)

    21. Lynn

      Thank you for you kind words.

      I must say that I am never hungry.....sometimes I have to force myself to eat something.

      I like yoghurt but the Greek one I like is full of sugar......poop!!!! I will read the tub again .
      thanks again

    22. Pat
      This is the Yudkin diet my uncle who was vastly over weight followed in the 1960s & it worked! He got slim on it but unfortunately he was a diabetic because of years of over eating & he died at 53 years old. So get on it fast!
    23. Liz Farrell
      Hi. This is my second year of following LCHF. Just had results from my blood test and my hba1c has come down yet again, it started off at 6.9. Last year it was 6.4. This year 6!!!!
      I am thrilled but my cholesterol has risen and the doctor wants to see me to discuss this. My good,cholesterol is above average as I exercise a lot. Can you tell me if,this normal. Obviously I eat a lot more fat than I used to. I don't want to go on statins. But absolutely delighted with the hba1c results.
    24. Liz Farrell
      The receptionist told me my,cholesterol was 7.4 but she didn't give me the breakdown. She said my good cholesterol was excellent. So I am not sure what my overall level is.
    25. Lisa
      What is a good option to put in coffee. I used 1 tsp of sugar now, but what is a good sugar substitute or go cold turkey? BLAH
      Replies: #4026, #4034, #4039
    26. Desi
      Lisa Lisa Lisa - SUGAR is poison! I gave it up in 1977 & have drunk my tea/coffee without it ever since. Save yourself! give it up. :)
    27. Stephanie
      I was researching PCOS and if it might be a part of my weight and dental problems and I actually just stumbled across this diet and plan to go grocery shopping tomorrow...I am very excited bc I know for a fact this type of diet works and I know I could easily turn it into my lifestyle... I was reading through some comments and I just wanted to give a tip or two to my fellow exercise haters ;) and those like me with physical pain hurdles... We all KNOW we need to EVENTUALLY figure out some kind of exercise regimen for our own health and ability to still get around after age 60... So my tips are to hit you tube and check out a few 20 -30 min routines to see of you find something that you could deal with maybe even like bc everyone is different there WILL be at least 1 you kinda dig... But as for me I'm lazy and sometimes in pain so my other tip is check out the one I found that is PERFECT for me at least.. It's a 20 min workout, you never get off the ground and there is no impact but great results..Mari Winsor Pilates 20 Minute Workout: ....also if you like this you might want to check out her tutorial on EXACTLY how to correctly do each exercise it makes a big difference,
      Reply: #4028
    28. Forky
      Hi Stephanie,

      This is a very interesting topic.
      From my own personal research I have yet to find a fully verifiable and satisfying excuse for whether we as humans actually need to exercise other than that which we undertake during normal daily activities to maintain normal health.
      I lift paper all day to read and undertake no further exercise than walking to work (4 miles, which I did as a carb loaded fatty).
      Since starting the LCHF lifestyle my physical stamina and increased period before becoming breathless has significantly improved, without any further exercise than I have already done.
      The heart is a muscle that doesn't grow any stronger or increase in significant size through exercise, or body builders would be walking around with massive hearts.
      I understand that our hearts are similar to a birds wing muscles as in they shouldn't normally grow tired through continued use, this would suggest that no extra physical attention is required.
      Other than increasing muscle tone and size (which when you think about it, in order for our muscles to grow they have to tear, which surely can't be a good thing), I am unable to find any other reason.
      Perhaps I am a heart attack waiting to happen, but my recent physical would suggest otherwise.
      Has anybody else here experienced this increase in physical health and performance from simply adjusting their diet?
      I am not talking about complete inactivity, just whether extra exercise is actually required.
      Feel free to shoot me down in flames if you can provide verifiable data.

      Best Wishes,

      Reply: #4042
    29. Daiana
      For those doing LCHF and aren't losing weight, look into this:

      1. Keep your carbs under 50g a day.
      2. Actually take a look at how many calories you're consuming a day. Of course, eat within reason. Make sure you aren't eating too much, even with LCHF diet.
      3. Use a calorie/carb tracker so you are aware of many nutrients you're consuming.

      Reply: #4041
    30. Shelley Dunn

      Please can you direct me to an online LCHF Dieticain Certification Course? Is there such a thing?
      I live in Israel and on my own have begun a revolution in the city in which I live. I need credentials and training in order to stand up and really make a difference in a professional way.
      Please advise!
      Thank you

    31. gayna
      im so glad i found this site iv ben a dieabetic for years now insolin three times a day iv been following a low fat diet totaly wrong found low carbs no sugar wen site been followin for only a week amazin results so i will be followin this life style thanks for all the advice :)
    32. Javonte
      A friend of mine tried a new product, check it out if you want:
    33. Josh
      I was having a hell of a time sticking to low carb about 6 years ago. I've since been able to lose 130lbs! I was able to get through those first 3 weeks by using a program called 21 day sugar detox. If you're having trouble I recommend checking it out
    34. Cindy
      Lisa, it might sound strange but I put 2 tablspoons of cream, 1 tablespoon of natural peanut butter and hot coffee in a blender and it was rather tasty. You can add a splash of vanilla as well.
    35. Lynn

      Please watch this video by the top Cardiologist in the USA. It will tell you about fat and cholesterol and statins. It is a little long but well worth it !!!!!!!!!

    36. missfreelove69
      I have a question. I really don't like breakfast or any food in the mornings so I have just been having black tea or coffee until 12 or so then a salad with bacon or similar then dinner as normal. I find I don't need to snack or eat anything other than those two meals but I am worried it's not enough or that I really need breakfast. What do you think?
    37. Lana
      reply to missfreelove:

      Have your morning coffee with heavy cream and stevia--tasty and adds fat and calories to your diet. Having a few macadamia nuts for a snack will also help. good luck!

    38. john nguyen
      hi. this is really nice topic.Dietary Advice is very helpful

      I have sister. she has struggled to loss a mount of weight for many years. she tried to follow Dietary Advice. she also do exercise every day. after a few month, nothing happened. she is very disapointed. but she didn't quit. after one year, she start to loss weight.
      I think if you follow Dietary Advice take a long time to work. the most important here is that you have to determine to do it. you search some product help to loss weight. you can check it out here

    39. Caeleigh Shae
      Hi Lisa,
      I just had a conversation about this very thing with my doctor (I'm doing LCHF under a doctor's care with blood work anytime I want it - I love this guy) and of course he said, "don't use any of them" BUT he also said that the "least worst" for you body is Stevia or Erythitol. Now, I HATE Stevia's aftertaste. It has one. Don't believe ANY claims that it doesn't. It's a "cooling aftertaste" and it's nasty (IMO). Combine them to decrease that aftertaste. Better yet, use Truvia. It's a combination of the two, both coming from a natural plant source and mostly excreted through the urine.
      IF you find yourself NOT losing weight, or your blood sugar is too high, then sorry, you would need to just give it all up altogether as they tend to play havoc with blood sugar levels.
      Note: I'm NOT a doctor but have talked to A LOT of athletes and doctors about this same thing and read a lot about it and for the most part I get this information in response. Take that for what you will and good luck! I have been on a LCHF diet for two weeks, have lost 10 pounds (mostly H2O I'm sure but I'll take it and you have to start somewhere!), and I LOVE this diet. Something I've never said before. My coworkers have mentioned to me recently..."you seem so happy lately." HA! That's because I gave up on my never-ending Low Cal/Low Fat diet!!! So, suck it, all you LCHF ney-sayers. :)
    40. Caeleigh Shae
      Hi Desley!
      I would just start searching for low carb recipes on the internet, pick stuff that you like and go from there.

      For food ideas, I found this site to be helpful:
      also the Diet Doc site this is on has some great suggestions on food items to focus on.

      This recipe for Salmon knocked my socks off. I made it and had two different types of veggies sauteed in Ghee as sides. I found it by searching the internet while bored out of my head at work! :) It's a two servings recipe which makes for a great lunch or dinner the next day.

      Reply: #4043
    41. Caeleigh Shae
      Ditto that.
    42. Caeleigh Shae
      Hi Forky,
      What would the comments section be without a little "I don't agree with that" response....I promise, I'm not a hater, I just don't agree with your no exercise philosophy though.

      Exercise does help with multitudes of things other than just weight loss and I'm the proof! It can help to decrease/manage and sometimes eliminate depression or melancholy (ME after just 2 light workouts). It also helps to improve cardiovascular health and longevity and reduce aches and pains as you age. It helps to condition and strengthen muscles so injuries can be recovered from more quickly and may also help to prevent said injury in the first place.

      Exercise at first sucks! But it's true, find something you like and stick with it. Don't be surprise if a few months later you find yourself upset if your schedule isn't allowing for it in the day. What works for me, because I'm lazy as hell, is to take my iPad to the gym which has Wifi, and I watch streaming Netflix as I walk on the treadmill, or ride the bike or elliptical for 30 minutes. I then have about 15 - 20 minutes worth of weight bearing exercise.

      I see LCHF as one of many tools to use in my weight loss efforts; not the only tool. Exercise, to me anyway, is just as important as the foods you put into your body. Don't give into the laziness....just find ways around it.

      Reply: #4054
    43. Desley
      Hi Caeleigh,
      Thanx I found Authority Nutrition in Nov last year & I'm now one of their most avid advocates.
      Spent most of last week printing up articles from their site for friends.
      Other resources I find useful are the Atkins community & the LCHF support group on Facebook.
      Hope you get the help & support you need here.
      Good luck with your efforts. Desi
    44. Desley
      Not sure if I replied to your post before.
      You said you thought that my protein consumption may have been a bit high in the sample day's menu I posted.
      It would be helpful if you gave me a sample of what you think a suitable day's menu should be.
      I'm not asking for recipes, they can be found everywhere. But I do find it hard to get sample menus from people who are following the LCHF lifestyle successfully.
    45. Emma
      I was diagnosed with type 1 diabetes last August and was instantly prescribed insulin injections and tablets. I had lost 40% of my body weight, had an infection that wouldn't heal and my blood glucose levels were 23 at times, averaging at about 16. My cholesterol was also 7.4, with bad cholesterol at 6.

      I have been following the healthy eating life style change. At 41 years old I feel better than I ever have.

      After 3 months, last November, I was having constant hypos and I decided to reduce my insulin. Within weeks I had stopped injecting totally and also stopped the medication.

      Last month...3 months later, my blood glucose levels are normal, and my HBA1c was 35, which is non diabetic. My bad cholestoral has reduced to 2.8 which is amazing as it should be under 4.

      I can't guarantee that it will stay this way as I obviously have a chronic condition, but so far so good, but whatever happens, I will not change how I am eating now for anything.

      The healthy, non-processed, vitamin and nutrient packed food is not only good for me, but tastes amazing. Yes, it takes a bit more time to prepare fresh food every day, but it's definetely worth it.

      Huge thanks as this was the first site I found where the diet lifestyle made sense to me , and so far so good.


      Reply: #4046
    46. Desley
      That's awesome news Emma, well done.
      Keep it up, Desi
    47. Emma
      Thanks Desi,

      Sorry this has been my first post, but I have been reading the posts for months now. Just didn't want to post until I got my results and knew for sure that what I was doing was actually working.

      Gonna be a regular now :0)


    48. Debbie
      Is it Nasty of me to have stopped supporting the following Charities till they adopt a change of attitude to Diet as a prescribed course of action before they prescribe pills. Diabetes, Heart Foundation and Cancer council. I ask them all if there is any study with changing the diets before treatment or even if it is discussed at all. So disappointed that I didn't find all this information when my Dad was diagnosed with cancer some 20 years ago, he was a real fighter and battled it for 12 years, and tried all the diets that he could stomach. all the food was laden with sugar in some form. From the fruit on his tray to the boxed juice and sandwich and desert. Great for a Birthing Mother perhaps in another ward, but for a sick, Chemo patient. Supporting animals and MS and RSL Careflight and a few new ones :)

      We changed our diets to the LCHF way of eating some 3 months ago and 80/20 Paleo, it gives us more freedom with food choice and a great way to connect to good health. My husband is the main reason we are changing and he is a typical 50 something Male executive, his lifestyle takes him to lunches quiet a bit and he just informs the wait staff to get the chefs to alter the dish to be more of the LCHF recipe, i.e. remove the chips, grains for pumpkin, salads, olives, nuts. Can even do Chinese without the noodles and rice, I wonder if he has had the gall to ask the Chinese chef for cauliflower rice yet.
      My question? stepson would like to know how to bulk up for bodybuilding on this way of living if he keeps loosing weight.

    49. Kat
      Hi. Do you have any advice on weaning? My little guy is 7 months old. he has been eating solids for over a month. All the books say to start with rice cereal but there was no ways that I was going to start him on carbs. He eats pureed veg and fruit at the moment.
      What are your views on introducing pasta, rice, oats etc into an infants Diet?
      Looking forward to your reply. Kat
    50. Christoffer T
      This is not just for Lynn but for anyone that do not lose weight after starting with a LCHF lifestyle.

      Why do I not lose weight after xx weeks on LCHF, well mainly because of underlying problems that caused hormonal imbalance. I'w seen this more in women then in men and its mainly caused by birth control (pills/rods) or stress. Both of these two factors will make it harder for you to start losing weight.

      How to get by this bump in the road well just continue eating LCHF and give your body time.
      If you have a stressful life well start to remove the stress factors.
      Add more time for sleep, power naps instead of coffee, change your mindset and so on.

      Other tips:
      Add some exercise, just something that makes your heartbeat go up and make you break a sweat (fast walks or sprints(once a week)). This is good to force the underlying processes of metabolic flexibility to start using fat instead of carbs for fuel, don't go out to hard thou gradually add more training but don't over do it.

      In short just aim for health and the weight thing will eventually come along.
      If you feel better on LCHF there is mainly no need to quit :)

    51. BryanD
      I have been on an LCHF diet for 6 months, after my doctor told me my cholesterol was a little high and I wanted to lose a few pounds. I had a blood workup done when I started and 6 months later. After 6 months I have lost 32 Lbs. but my cholesterol has gotten worse. My total Chol. went from 218mg/dL to 286mg/dL. Hdl from 35mg/dL to 49mg/dL, ldl from 148mg/dL to 205mg/dL, triglycerides from 174mg/dL to 161mg/dL, and my total chol/hdl ratio went from 6.2 to 5.8. Now my doc wants me to go on statins to lower my cholesterol, which I don't want to do. I have been very strict with my LCHF livestyle. I don't understand these results, am I eating to much fat? I am 50 yrs. old, now weigh 178 lbs., 6'-1" tall. Any help from Doc, Zepp or anyone would be appreciated.
      Reply: #4055
    52. 9feelscook
      A low-carb diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with diabetes and metabolic syndrome. Great article thanks a lot besides this you can have a look at this too they have great articles about ZERO CARB Recipes :
    53. Elizabeth
      Ok, this sounds logical but I am concerned about the high fat..... what about people with high cholesterol? I just saw a post about " BryanD" saying his cholesterol has gotten higher. This is of great concern to me. I am a diabetic and have high cholesterol and am on medication, high blood pressure and on medication and the rest of the typical problems that come with diabetes and on all the medications.
      Is there an exact menu or meal plan to follow? I do much better when I have exact menus and examples.
      Please help, this really is a matter of life and death. My weight is killing me and making my diabetes worse. I am sick of being sick and tired.
      Reply: #4056
    54. Forky
      Hi Caeleigh,

      You are absolutely correct, I never take offence if I am wrong and debate should always be encouraged (proper debate is missing from our lives since the introduction of the ego).

      Your comments about exercise are equally correct, if there is a need for exercise then do it.
      My point was about the "correct" amount of exercise to maintain a normal life, and is going to a Gym or deliberately working out required for all of us?
      Is there a happy balance of undertaking normal movement which produces the effects you mention, or can they only be attained through rigorous expenditure of energy.
      From my own experience, I now see that it was what I was eating that was causing all of my problems and from simply adjusting my diet, my physical health (through no increased amount of exercise) has improved significantly.

      The reason I commented was that all of my colleagues spend at least 2 hours in the Gym each day, they eat the full Carb diet and yet don't appear to be benefiting from the excessive exercise, other than the social pleasures.

      In my book, I am sure excessive exercise is fun for some, but normal amounts of daily movement might be enough.

      Best Wishes and enjoy your exercise (there is a very good chance I may be wrong),

      Ps, If I may allow my ego to creep in here, I was a megga fatty before the change in diet attitude and I now have a "six pack" from doing nothing more than undertaking normal duties (I do have an elderly dog I walk very slowly twice a day for a few hundred yards, but the rest is just normal energy expenditure).

    55. Forky
      Hi BryanD,

      Forgetting about the scientific results from your blood work for a moment, how do you feel in yourself?

      With regards to the duper-duper Cholesterol readings you have been given (super-duper as in what in fact do they actually mean, taking into account the same people giving you these brilliant figures also prescribe a carb loaded diet that will kill you), do you enjoy normal table salt with your food (if you do, change it to a natural salt that has no filler added, then go back to your Doctor in a few months time)?

      After reading a good fair few of these posts, one thing is sticking out more than anything else, the state of our mental health (and to be more specific, we have been fed a lie for so long it is difficult to fully believe that what we are doing is right).
      You have done exceptionally well in losing all that weight, so well done, that's the proof right there.
      Stop worrying, what will be, will be, none of us have any choice over that.
      Fear will kill you a thousand times, Death only once, so enjoy that which makes you happy (as long as it is morally and legally allowed that is).

      All the best, if this is wrong, you have done well on it.

      With regards to the Cholesterol thing, which I believe might currently be misunderstood, a high reading would suggest that a higher than normal amount of repair is going on internally and this Cholesterol is similar to the "scabbing" you would see on your skin after an injury, hence my comment on normal table salt.
      Anyway, what more can you do, if you have tried to follow a natural diet, what is there left to do.

      Good luck fellow sufferer, I would take what you are told with a pinch of salt (pun intended).

    56. Forky
      Hi Elizabeth,

      Have a wee read of my reply to BryanD, if you haven't already.
      How much of what is troubling you is stress?

      I think it is a complete scientific fact that if you eat Carbs you will need/or produce insulin.
      This insulin is what makes us fat.
      No carbs, no insulin, no fat, if you are taking tablets or Insulin to combat the effects of the carbs, then eating low carbs (don't rule out all carbs completely though, follow the diet prescribed on this site), will reduce the dependency you have on this medication.
      It's a process that will take time, but don't be scared of this, you are now on the path of the cure and not the disease (it probably took a long time to get yourself to this level of damage, luckily the repair doesn't take anywhere as long).
      Lots of protein in your diet can slow the process down, but won't stop it completely, just adds a bit of time.
      The above is what I have found out over the last two years since changing my mindset on diet.
      It sounds as though you are at the desperate point at which I found myself a few years ago.
      Those days are gone for me (despite the panic attacks that this all might be wrong, which it isn't, but the TV adverts are excellent at reinforcing the lie).

      Be strong and good luck.


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