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.

Contents

  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

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.

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    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.

    LCHF-mat1-vibr-ffffff2-800x276

    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

     

    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.

    insulineng

    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:

    LustigYT
    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

    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

    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.

    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

    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!

    4,086 Comments

    1. 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
    2. 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 : http://9feels.com/category/recipes/zero-carb-recipes
    3. 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
    4. 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).

    5. 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).

    6. 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.

    7. Forky
      A test for those so inclined.

      DISCLAIMER:
      I am probably mad and this should not be undertaken by anybody with health problems or without consultation of a qualified health care provider.

      OK, with that being said.
      So, I bought a blood glucose meter a few weeks back out of interest.
      I fasted for a day (only water consumed), on the second day 24 hours after the fasting started exactly, I gargled but did not swallow a solution of water and Manuka 20+ Honey (I thought if I am going to do it, I would use a good source of natural sugar).
      I allowed the solution to stay in my mouth for 30 seconds (timed), then down the sink with it and not swallowed.
      After one hour I tested my blood sugar and it went down significantly to 3.7 (from 4.8 ish with still no food or water consumed)

      Had I produced insulin (which dropped my normal level of blood sugar), this insulin being produced in expectation of the Sugary solution that should have been consumed?

      Would this suggest the Tongue actually starts the process of producing Insulin?
      If this is so, then logically, any sugary tasting substance will start the fat creation process (fake or natural sugar).

      I need to rule out absorption of the liquid through my gums, which I am working on.

      What this does conclusively prove is, I have far too much time on my hands.

      I just thought I would share this, further research required :-)
      (no animals other than myself were harmed in this experiment, although the dog did give me some funny looks).

    8. Tracy Ellington
      I can testify that this plan works. I lost 10 lbs before the latter year of holidays, last year, got in the way. I think I was on the LC diet for a few months. I have no excuse for going off the diet when I was tempted with candies, cookies, stuffings, etc but I'm ready to get back on the train, again! My weaknesses are bread, sweets and chips. I hope I can continue to be successful and learn to curb my appetites by substituting with better options. I'm not discouraged as I've learned a lot by reading all the great articles and testimonies on Diet Dr website. Keep up the good work, guys and gals! And I give words of encouragement to others who feel like it's not working, don't give up! Your health is worth it!!!
    9. Javonte
      I'm new here smile Just started today. I just turned 24 and weigh 166.6 lbs. I want to try losing at least 20 lbs to get started, but I'm really interested in just getting fit enough to join activities without getting exhausted right away. I've been trying diet and exercise off and on, but can never stick to it. I'm also follow http://bit.ly/1NhzmIL. It seems wonderful! I'm hoping this will help with motivation to keep it up.
    10. Desi
      Help! :( I'm feeling very daunted.
      I have never looked at my Macros before. Don't have a smartphone & have never used any kind of app before.
      It asked me to enter:
      Gender=female
      Current Weight=77kg
      Height=154cm (less than 5'1")
      Age=58yrs
      Activity Level=45-60min brisk walk when able 3-5 times per week.
      It told me to lose .5kg or 1lb a week I should only have 1200 cals a day & it would take 28months to get to my goal weight of 58kg.
      The formulation for each meal would be: 25g-31g Carbs - 45-56g Protein - 13-17f Fat.
      I've done the whole counting calories before & I didn't want to have to do it again. That's why Atkins & LCHF appealed to me. Counting calories is very time consuming & labour intensive.
      I don't want to be constantly having to calculate every serving. I'm not interested in creating gourmet meals. I eat to LIVE. Not live to EAT.
      Most of the time I just like to go to the cupboard or fridge & have the on meal on my plate in 20-30ins.
      Where can I find an easy NO FUSS LCFH meal plan.
    11. michelle
      lynn
      from the comments
      i see that you are struggling to lose...
      big question
      are you drinking half your weight in water in ounces a day? if not
      then that could be your culprit
      get up first thing in the morning and drink 16 oz
      then on the hour and every hour after, drink 8 oz till about 2 hours before bedtime
      you should see a big difference with your efforts
      water is the main key to a low carb diet
      Replies: #4064, #4065
    12. Alison Mitchell
      Hi this is a message for Shelley Dunn in Israel. Have you looked at Marks Daily Apple website? He is the Author of Primal Blueprint and has just started a certified course that you may be interested in, it looks fantastic but quite expensive.
    13. Alison Mitchell
      Hi this is a message for Shelley Dunn (4030) in Israel. Have you looked at Marks Daily Apple website? He is the Author of Primal Blueprint and has just started a certified course that you may be interested in, it looks fantastic but quite expensive.
    14. Desi
      Hi Michelle - Ever heard of Hyponatremia (aka Water Intoxication).
      Well that's when you have TOO much water & our sodium level drops too low.
      Hyponatremai can cause many problems & severe Hyponatremia can lead to Coma & can even be Fatal.
      I know you meant well. But I would be hesitant before advising people to drink 1/2 their weight in water.
      1.5 - 2 litres is more than adequate for most people.
    15. Desi
      Ooops.
      Sorry Michele I thought you literally mean half your body weight in water, not convert it to oz.
      My mistake, guess I've still got a lot to learn.
      Desi
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    17. Big Mac
      I've been on this diet (lifestyle) for just about 3 months. I've lost 38 lbs. My cholesterol has dramatically dropped over a hundred points. I sleep better and wake up feeling much much better. I have more sustained energy through out the day as well. I'm quite strict with it, but have recently started to eat fruit. I must state that I have used the similar Atkins diet as well a few years ago. With much the same results. I'm a carb-O-halic by the way. I only have another 30 lbs. to go. Should be there in a few more months. It's also my experience that if you are not losing at least 7 lbs a month then either you aren't doing it correctly or there's something else wrong. I've had friends doing this more strict than myself and losing as much as 18 lbs. a month. If you need to then count the carbs people. 20 or less a day for the first 2 weeks and get things moving. Then add a few more here and there, but keep the carbs under 40 a day until your desired weight. Remember, use your cheat day as a reward and not an excuse to fail. Any way, I have many friends now changing their lifestyle to eat more healthy and live better. They all report to have lowered cholesterol and bp. It's not easy, but well worth the effort!
      Reply: #4069
    18. Desi
      Hi All:
      I'm celebrating! Am now down 7.5kg (15.6lbs) & nearly 2 sizes.
      I'm now finding that I'm thinking less & less about what to eat as it's becoming 2nd nature.
      I find that even though I'm still walking the dog the same way. It now takes me 45mins instead of an hour.
    19. Desi
      Hey Big Mac:
      Would you please share a typical days menu with us.
      It would be helpful especially for those only just starting.
      Desi
    20. tmoorhouse
      ive been eating healthy for the last month and i can feel such a huge change in the way i feel!! Eating healthy is so important and is so worth it!!

      http://bit.ly/1NPMfKi Check this out!!!

    21. MikeL
      hi

      I'm type 2 diabetic and in statins for cholesterol. I understand the thinking behind lchf for blood sugar and weight loss but can someone point me towards some answers/research for the effects on cholesterol? Also, if like me you are type 2 and high cholesterol should you be much stricter to start with?

      Thanks in advance

      Reply: #4077
    22. Judy
      Have been following LCHF for two months now. As a former carb addict who followed the old "good carbs" low fat regime to obesity, I want to thank you for changing my life. Once a runner and avid athlete, my life changed with knee surgeries and more importanly serious heart problems that curtailed athletic activity to a "15 minute gentle walk" a day. Doctors encouraged me to continue the traditional low-fat high-complex almost vegetarian diet I had been following but cut the calories. I was hungry all the time! The pounds piled on. I was plagued with headaches, muscle and joint pain, and I slept very little. I developed congestive heart failure, required two ablations and a bi-ventricular assist implant. In the past sixty days I have dropped two dress sizes, friends are stunned when they see me, and my headaches and joint pain are gone. I am no longerr loading up on nsaids to make it through the day. And, thanks be to God, I am sleeping seven hours a night with no breathing problems or major rounds of heart arrhythmia as in the past. My life has changed so much that I will never go back. I follow LCHF strictly and it has gotten easy, even around my "vegetarian" friends who load up on sugar and carbs and tell me I am killing myself. Killing myself? I can actually smile and just say, "Look at me. Just look at me." I am now full of hope that I will live to see my grandchildren grown.
    23. Karolina B
      There is a new cook book in France really nice about LCHF. It's Ceto cuisine, author Magali Walkowicz, with french receipes. I think it's interesting for all adepts because it's really différent of other cook books.
    24. Mellie
      I must admit havent done my research....but wasn't the life span much lower than it is now....just saying...
    25. Rose
      Mellie
      Lifespans were much shorter because there were no antibiotics or antiseptics - the average age of death was much lower because people died from wound infections, in childbirth, influenza and things like scarlet fever. People who survived these were far fewer but did live to old age.
    26. Lynn
      I see you say that to eat only when we are hungry. I have a nearly non existent metabolism because i have an under active thyroid and taking medication for it thyroxine. I am overweight and wish to lose about 10kgs. Would love to try the LCHF
    27. LesterB
      Hi Mikel.

      hiI'm type 2 diabetic and in statins for cholesterol. I understand the thinking behind lchf for blood sugar and weight loss but can someone point me towards some answers/research for the effects on cholesterol? Also, if like me you are type 2 and high cholesterol should you be much stricter to start with?Thanks in advance

      I have attended several presentations by doctors & blood specialists on the topic of Cholesterol & LCHF. This one in particular by Dr ken Sikaris (one of the Head Scientists at Melbourne Pathology in Australia) helped clear up my understanding around LDL/HDL/TRigs...
      http://youtu.be/9BFRi-nH1v8
      I was there in August last year when this presentation was made.

      Also, on the Type 1 & Type 2 Diabetics fron & LCHF, see this by Dr Troy Stapleton(a T1) , also in Australia & at the same conference held last year. https://www.youtube.com/watch?v=ZSrOC5m_RZY

      The conference was one of several being hosted by http://www.lowcarbdownunder.com.au/
      and Ive been to two of them...

      Kind Regards and best wishes for your health outcomes......
      Lester

    28. highfatRN
      Hi there, I started (again) LCHF eating on April 1st. Have not weighed myself in a few months. Clothes are feeling tighter, feeling a bit bloated, feel I am gaining instead of losing at this point. It has only been 8 days, I realize it will take some time to become "adapted". I know I snack out of boredom or habit rather than hunger. Most of my intake is in the evening (I am really not hungry during the day). I am afraid to get discouraged once again. Anyone else experience weight gain or bloating at the beginning? If so how long until the extra lbs melt off? Should I eat less fat?
      Stats:
      Female 47 5'7" 215lbs (at last check 2 a month ago)
      CHO 125g daily
      est calories 2000-2200 (80% or greater fat)
      exercise minimal
      Reply: #4079
    29. Enderlyn
      < CHO 125g daily est calories 2000-2200 (80% or greater fat) exercise minim

      This is for highfatRN:

      If I understand correctly, your carb intake is 125g daily. This is way too much, and that is why you are gaining weight. Keep your carb intake around 30g daily, and note the difference. I hope this helps.

    30. AH
      I have been on this diet since the 1st of January, I have lost 16lbs, would loose more if I was strict, but I cant resist the odd cheat, went to the gym today for the first time in a long time, I felt to heavy before, I have read many comments for encouragement, I don't look at the calories, I buy what is on the beginners shopping list, my craving for chocolate ( not dark ) which started about a month into the LCHF diet leads to the odd cake or snicker but this is infrequent, about once or twice a week, I tend to do this if I eat out and have had a really nice chicken salad with pomegranates and think well if I had eaten something really bad first then that would be worse so I don't feel bad about it, I sometimes come back to the site to get back on track, I wish you all luck.
    31. Desi
      Yay down another 500grams, that's 1.1lbs.
      Now down more than 7.6kg, that's 16.7lbs.
      I say more than. Because I didn't know how heavy I was when I began. I only started to weigh myself 1 month after I started this LCHF lifestyle.
      I love this WOE.
    32. AH
      Hi All,
      Have you any suggestions as to a low carb chocolate flavoured bar that may satisfy my chocolate craving, that I can grab on the go, I don't trust myself buying chocolate in when I do my weekly shop as if it's there I'll eat it, so when I nip in a shop in desperation after work on a bad day instead of a snicker what could I grab?
      Oh and my trip to the gym did wonders I have lost 1lb and feel energised, I will try to go every Saturday morning.
    33. Anne
      Hi Lynn
      Like yourself I am also on thyroxine 175mg daily.... I started this healthy low carb eating plan as I was tired of being tired and bloated so 6 days ago I started and currently 5lb down I make sure I drink plenty of water daily as I previously had kidney stones and do not want them back lol...plus I know I will increase my chances of weight loss, better complexion less munchy you.... I also use the app My Fitness Pal which I have on my mobile which allows me to scan all food/drinks before I consume allowing me to quickly learn what is good for me. Lynn you can do this plan and it does work I have decided that this is a lifestyle choice not a fad diet to try for a few weeks hence why I call it a healthy eating plan, I am really beginning to feel the benefits and it has opened my eyes to how much sugar/carbs I have been eating over the years. Give it a go Lynn I think you'll enjoy the benefits... Good luck!
    34. Randy
      Hey, hello and look forward to all the comments. I've been eating low carb since Jan 2015 and started LCHF in Feb 2015. my weight Jan 1 was 288 now on April 12th its 261. my concern is this it seemed that my loss has slowed when i started to follow a App called myfittnesspal. I keep track of my fat protein and carbs. I don't care much for the calorie it shows me because i don't want to count them. I try to stay in a 70/25/5. I am concerned about the sugar in the vegs on the list. would that sugar keep me from losing?, should I count the carbs or anything or just consume fat? it seems that since feb my loss has been slow, I don't eat anything that in a box, it's all fresh. I cut of liquid dairy and just use cheese. ( no sour cream or yoguart, cream cheese) From a keto calculator it said for my height and weight I should have 191 g fat. 114 g protein and 29 g of carb. I've tried not to meet the protein and carb goals because of the stall because i wanted to see if either was causing me to stall and not lose. I've only lost an inch off my waist so far and hoping for more. So whats with the sugar in veggies and over all am i still counting calories just in the form of carbs ( follow the list)
      Reply: #4092
    35. Desi
      Reply to AH,
      Stay away from the Chocolate.
      If you stick to the eating plan you will find that your cravings will disappear in only a few days.
      Be very strict for only a few days & you won't be wanting chocolate.
      Increase your protein intake until that happens.
      Hope this helps. Hang in there you can do this.
      Desi
    36. Claire
      I have followed a LC HF and protein diet for 2 years, and have lost an incredible amount of weight. I noticed I started to put weight on, I train 5 times a week, intensity hadn't dropped, but I had started to become complacent in what I was eating. I then read an article on Marks daily apple about tracking macros. I saw your comment, Desi, about tracking and yes it is time consuming but it's also a really good pointer to keep you on track. I know what my numbers are and at the moment I'm tracking religiously, once weight is back down, I will track maybe once a week. All plans need some structure, for me anyway.
      A note to Randy, maybe you aren't eating enough. Again, track your calories just for a few days. To give you an idea, I am 80kg, have 1980 cals a day with a split of 40/40/20. Don't sacrifice health over weight, you need your veggies and you need to eat the numbers, otherwise the body goes into fat store mode. Also, you have dropped a lot of weight quickly, it will be evening out now. Throw in some exercise, a brisk 40 min walk, go to the gym and lift weights and track. It will start moving again.

      This may also help with those suffering with cholesterol as it keeps a check on how much fat you are actually eating, not just what you think you are. Good luck everyone xx

      Reply: #4087
    37. Desi
      Thanks Claire.
    38. ashley
      Hi everyone Ive just started the lchf diet , im hoping I can loose about 2-3 stone , ive gone cold turkey & cut out all sugar completely as I read that was the best thing to do ,im quite proud of my self as I love two heaped teaspoons of sugar in my tea , I love bread , pasta ,chocolate,crisps anything thats bad for yoy basically ,I would really appreciate some recipes (uk) , for breakfast I have eggs 2-3 with grilled bacon , snack 2 boiled eggs and for tea tonight im having fish with veg (broccoli,cauliflower&cabbage) , im having coffee with full fat milk ,ive changed my margarine to butter , im drinking lots of water. I feel like my mind has gone blank for meal ideas I suppose its getting out of old habits and catering for two small children & husband whome are just eating there last easter eggs right infront of me right now (I could cry) , any ideas, hints ,tips advice would be really appreciated
      thankyou :-) x
      Reply: #4090
    39. ashley
      Can you use tinned tomatoes and passata ??
    40. angela
      Ashley - I have a similar issue in that I also have to prepare meals for my husband and two small children. Primarily for myself I just try to advance prep by grilling chicken to eat with veggies and olives. Or I cook a roast and use the leftovers to make frittata's (minus the potatoes). But my absolute favorite thing to make is a cream sauce (with heavy cream and butter) that I eat over chicken and sautéed spinach and mushrooms.......while my family eats it over pasta. There are lots of possibilities without restricting yourself to eating only bacon, eggs and cheese!! Good Luck!!!
      Reply: #4091
    41. ashley
      Thanks angela ill give those a try :-) x fingers crossed I can shift these pounds even though being so strict is killing me ive defo got the will power to see this through x
    42. Tiffany
      Hey Randy. First let me just say that I'm so sorry. I was trying to reply and accidently reported your comment as inappropriate so I'm hoping that whoever is monitoring this board will fix it for me. I tried to fix it myself without any success.....

      I've done the Atkins diet in the past with great success. I'm getting ready to do it again. The LCHF diet is exactly the same from my experience. I know why you are not losing. If I understood what you said, you are trying to stay away from protein, or keep it down. That is exactly why you aren't losing. You need to increase your protein, namely animal protein. That is also where the high fat of this diet comes from.... animal fat. In fact, you can eat all the meat you want (without breading). The more meat protein you eat and the less carb intake, the greater the weight loss. That is why the person who wrote the article above said that zero carbs is better. But, you have to eat the fat/protein in order to lose.... That always worked for me when I did this diet ten years ago and lost 70 lbs. Hope this helps. Good luck!

    43. IrinaA
      For BrianD and all those who have concern about cholesterole levels please watch YouTube, Professor Robert. H. Lustig lecture titled Sugar: The Hidden Truth where he explains and demonstrates the biochemical reactions including cholesterol works in our bodies, breaking down LDL cholesteroles into two types and analyzing ratios of one of the bad LDL (another LDL causes no harm!) and triglycerides. This is the ratio to watch for. I totally agree with recommendation of forgetting doctors concerns about cholesterol for now and giving your body time to adjust itself. BrianD should actually be happy as he is on the right track as evidenced by his weight loss and lower triglycerides levels. Congratulations! Keep the good work! Reply to #4051& adding to #4055
    44. mistressjennie
      does anybody have any kind of sample menu they could share? or point me in the right direction of finding one?
      it would be greatly appreciated ... I am over here starving my myself because I truly do not know what to eat :(
      Thank you
      Jenn
    45. Lisa Logue
      Brian D
      You may be eating too much red meat and this keeping your cholesterol high. I watched a Michael Moseley program where he said that it is the L-carnitine in red meat that raises cholesterol and increases stroke and heart attack risk, not fat. So perhaps cutting down on red meat and increasing poultry and fish would allow you to maintain the benefits of the LCHF diet and allow your cholesterol to fall - worth a try.
    46. AH
      Hi Desi,
      Thanks for your advise last week it helped, I have stayed off the chocolate, however yesterday had family round so bought mixed seed bars with carob, and cut them into bite sized pieces and handed them round with strawberries and cream after a choice of chicken or salmon kebabs on sticks with peppers and shallots, I made a salad didn't know how it would go down with the men in the family, as some have big appetites but was pleasantly surprised as they all enjoyed it even the grand kids. must admit I had a couple of slices of the 9 bar as it is called (seed and carob,) my daughter told me these bars are healthy but the carbohydrates and sugar content per 100 grams seems a little high however each bar is 40 grams and cut each bar into 3 pieces.
      Reply: #4097
    47. Desi
      Hi AH,
      Pleased things are going well for you.
      Not a bit surprised the men in your family enjoyed the salad.
      I had lumberjacks in my family & they all enjoyed a good feed. They would all eat a salad as long as it has plenty of protein in it to keep them satisfied.
      As for the 9 Seed Bar. It's full of sugar! stay away from anything where the sugar is among the 1st ingredients listed.
      I stay away from snack foods.
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