LCHF for Beginners

Do you want to eat real food (as much as you like) and improve your health and weight? It may sound too good to be true, but LCHF (Low Carb, High Fat) is a method that has been used for 150 years. Now, modern science backs it up with proof that it works.

There is no weighing your food, no counting, no bizarre “meal replacements,” no pills. There is just real food and common sense. And all the advice here is 100 percent free.

Contents

  1. Introduction
  2. Dietary advice  (in 26 languages)
  3. Theory
  4. Tips and recipes
  5. Cookbooks and more
  6. Frequently asked questions

Introduction

A LCHF diet means you eat less carbohydrates and a higher proportion of fat. Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.

A number of recent high-quality scientific studies shows that LCHF makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning.

The basics

  • Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
  • Avoid: Sugar and starchy foods (like bread, pasta, rice and potatoes).

Eat when you’re hungry until you are satisfied. It’s that simple. You do not need to count calories or weigh your food. And just forget about industrially produced low fat products.

Real food. Add some good fat (like butter).

There are solid scientific reasons why LCHF works. When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat storing hormone, drops. This increases your fat burning and makes you feel more satiated.

Note for diabetics

  • Avoiding the carbohydrates that raise your blood sugar decreases your need for medication to lower it. Taking the same pre-low-carb diet dose of insulin might result in hypoglycemia (low blood sugar). You need to test your blood sugar frequently when starting this diet and adapt (lower) your medication. This should ideally be done with the assistance of a knowledgeable physician. If you’re healthy or a diabetic treated either by diet alone or just with Metformin there is no risk of hypoglycemia.

Dietary Advice

Eat all you like

  • Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.
  • Fish and Shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
  • Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably choose organic eggs.
  • Natural Fat, High-Fat Sauces: Using butter and cream when you cook can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.
  • Vegetables that Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.
  • Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.
  • Nuts: Good to eat instead of candy in front of the television (preferably in moderation).
  • Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream.

Basic tip for beginners: Maximum 5 grams of carbohydrate (excluding fiber) per 100 grams of food

Avoid if you can

  • Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
  • Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).
  • Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
  • Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.
  • Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.

Once in a while

You decide when the time is right. Your weight loss may slow down a bit.

  • Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar.
  • Dark chocolate: Above 70 % cocoa, preferably just a bit.

Drink most days

  • Water
  • Coffee: Try it with full-fat cream
  • Tea

More healthy tips

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Advice on LCHF in other languages

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

The Theory Behind LCHF

What are you designed to eat?

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

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

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

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

The problem with sugar and starch

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

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

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

Weight loss without hunger

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

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

Health as a bonus

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

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

Initial side effects

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

Common during the first week:

  • Headache
  • Fatigue
  • Dizziness
  • Heart palpitations
  • Irritability

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

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

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

How low to go?

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

The Food Revolution

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

More theory and practice

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

 

Tips and recipes

Breakfast suggestions

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

Lunch and dinner

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

Snacks

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

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

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

Dining out or meals with friends

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

Shopping list for beginners

Print this list and bring it to the store:

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

Clean out your pantry

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

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

Why not do it now?

The Serpent in Paradise

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

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

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

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

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

RECIPES

Easy ways to cook eggs

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

Instead of bread

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

Oopsies
6–8 depending on size.

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

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

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

Instead of potatoes, rice, pasta

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

Snacks and dessert

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

Cookbooks

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

Here is a good example:

Good luck with your new LCHF life!

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Further reading

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

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

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3,441 Comments

  1. DANDI
    Forgot to ask if Almond Milk is okay for the LCHF program. I've been having at least one smoothie a day made with Almond milk, ice, avocado, brown rice/egg/or whey protein powder, cottage cheese, peanut butter powder, and I sometimes add a cup of coffee to the mix. The smoothie usually comes out to be about 30g or more of protein. Is this okay for breakfast and/or lunch or dinner?
    Reply: #3405
  2. Leela
    Thank you...I am reading all this stuff. Eating the protein is easy, the hard part is vegetable washing, drying and preparing salads everyday.
  3. Terry
    Dandi, I hear your frustration.

    I think the most important thing for you is to take LCHF as a lifestyle. The kind of health improvements you are looking for will happen, but it takes time and by taking LCHF as a lifestyle it lets you reform new eating habits that will not only bring improvement to what you are looking for now, they will set you up for life!

    I to was on BP pills when I started. I was diagnosed with type 2, my metabolism was all over the place and I was well over weight! I also had a negative reaction to Metformin and had to stop it, so we have a lot in common.

    Now after over a year on a low carb diet my HbA1c is below pre diabetes, I am no longer on any medications, my BP and Cholesterol are all in normal range and I have lost 17kg/73.5 lbs. And it is 100% as a result of a low carb diet.

    Some changes need to happen for you, but you need to be encourage by the thousands of others who have experienced the same. I have confidence It will be your experience too if you take the time you need to recover.

  4. Zepp
    Well, Im not that sure that this 4 hour diet is the same as LCHF?

    Its rather seems to be low GI/Dukan/WW!

    LCHF is perticaly for those with metabolic syndrome or diabetes!

    The odd thing is that LCHF focus on High Fat.. replacing carbs with fat and ketones!

    And to make you understand the differens I provide some links;

    http://www.fitintegrity.com/uploads/9/5/1/6/9516119/no_sugar_no_starc...

    http://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/

    In other words.. LCHF is like Atkins diet!

  5. Terry
    Dandi, in addition to the meal plans Zepp just gave you, I think it's also helpful to have a rough guide of volumes when you're starting out. You can tweak it as you go along.

    Firstly say off sugar and carbs! Look at the side of packs, only the ones with very low carbs/sugar are acceptable.

    For protein the accepted daily norm is between between .8 and about 1.8 grams/kilo of your body weight. Use this site to convert lb to kg:
    http://www.metric-conversions.org/weight/pounds-to-kilograms.htm
    and some reading about proteins:
    http://authoritynutrition.com/how-much-protein-per-day/

    Eat as many low carb veges as you like, it's pretty hard to break the 50g carb barrier and I think a good dose of veges is also important at the start while you're body enters into ketosis, and especially with the conditions you described. For now avoid higher carb veges like carrots, potatoes and sweet squashes, they're for latter when your weight is down.

    Eat as much fat as you need to help satiate your hunger. Don't max out on it, it's not necessary. This part will take some time to learn. Think of fat as a slow release form of a carb. And you'll learn you often feel more satisfied for longer with fat compared to carbs. Take advantage of to and don't eat you next meal till your body says 'food now please'. Use a low carb snack in between meals if you need to.

    I suggest you keep a count of the Protein, Carbs & Fat in your meals the next few weeks to get a sense of how much volume each food type takes.
    Use this website as a guide for foods without labels if you need to.
    http://www.fineli.fi/index.php?lang=en

    Try and pace your meals so that you are a bit hungry before the next meal.

    Now go enjoy your new lifestyle and reap the benefits in good health going forward!

  6. DANDI
    Terry and Zepp,

    Thank you so much for responding. Zepp, the 4 hour body lifestyle is called the Slow Carb Diet (SCD). Some SCD highlights include trying to eat every four hours and eating about 30g of protein per meal, including good fats, and staying away from most carbs such as fruit, pasta, rice, potatoes, sugar, starches, etc. It also advocates taking supplements (policosinol, garlic, green tea extract, and alpha lipoic acid 4 times a day) and one cheat day a week where there are no limits. In terms of exercise, walking and a few other light exercises are recommended. Just wanted to provide a little clarity as to what I've been following for the past 2 weeks. In terms of Atkins, I've always heard that Atkins was a dangerous diet to follow because it so severely limited most other foods with the exception of protein. What are your thoughts on this?

    Terry, your story most certainly sounds like mine!! Thank you for the inspiration and encouragement. I really want to find a way of eating that I can adopt for life and not feel like I am missing out on all the great taste experiences in the food world. Additionally, I found out that I have some gluten intolerance so I've already limited the foods I eat. I try hard not to eat out of packages, but I will say that I TOTALLY miss fruits such as apples, oranges, plums, peaches, and grapes. Will I ever be able to eat these things again??

    Thank you both for all the links. I'm going to review them and come back with any additional questions I have. You both ROCK!!

    Replies: #3408, #3410
  7. Mary
    Pls,I just want to know if its ok to eat okro/okra .Thank you
    Reply: #3409
  8. Zepp
    Atkins/LCHF is not a high meat/protein diet.. its low carb diets, or even ketogenic diets.

    This gives that both is High fat, becuse if one cut out a lot of carbs one need to replace the calories with fat, becuse protein is not that good for energy.. its a building stone for a lot of importante things in your body.

  9. Zepp
    Okra is 4,5% carbs, 2% fat and 0,2% protein.. the rest is fibers, vitamines, minerals and water, one dont eat that much that it could have any impact?

    Dont cut out veggies in the first place.. one very seldome need to limit them at all.. dont even think that one get obese/metabolic syndrome by eating Okra!

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

  10. Terry
    Well, you've come to the right place to get a lifestyle diet Dandi. And I'm glad the information was of help. You are fine here with your gluten intolerance, the diet pushes wheat and grains out the window. All the pieces are fitting together for you!

    Regarding fruit, if it's a deal breaker, then have it. But in these initial stages you need to do your best to severely limit it because you're teaching you body new habits. What will happen over time is the need for sweet things diminishes. It'll become what it should be if one looks at it from a primal point of view. Satisfied with occasional. Sweet tooths are educated into us from an early age. The less you have the easier it gets and the satiating aspects of the rest of the diet make that process a lot easier to achieve!

    But you have to be real. So one piece of fruit per day tops. If you can stand to have less for the first 3 to 6 months - good on you!!!

    Your primary goal is to lose weight at the moment so avoiding the sweet things will really help that along.

  11. Tracey
    Zepp, I need help. A friend of mine has been LCHF for 5 weeks. He has lost an amazing 8kg. He went for his cholesterol test and the doctor is saying his cholesterol levels are so high he WILL have a heart attack and not even meds will help him now.

    I have read hundreds of studies and am so convinced that this way of eating is correct, but I have a little doubt on this one and am concerned.

    I would imagine that his results are total cholesterol and I have asked hom to get LDL and HDL results.

    How can we go about making sure that this is the correct diet for him?

    Reply: #3412
  12. Zepp
    First of all I think its high LDL, becuse thats what most doctors look at and prescribe medication for.

    Many doctors shout even for moderat levels!

    Best evaluation on a ordanary lipid panel is to take Totala Cholesterole/HDL.

    It should be 6 or less, better if its 5 or less, excelent if its 4 or less.

    And its quite comon that total cholesterole rises in the begining.. it did that for me to, and I alredy had high numbers to begin with.

    Now its gone down to nearly normal.

    The new golden standard to access risk is APOb/APOa1.. or NMR!

    And there a very few.. probably less then 1% that dont tollerat a high fat diet.. those have heredety dysfunctions to handle fat.. or rather APOb.

    I would rather let him wiev this seminar, befor we draw any conclusions at all!

    https://www.youtube.com/watch?v=fuj6nxCDBZ0&feature=youtu.b

    Reply: #3418
  13. Zepp
    Here some more for him to read;

    "10 Pitfalls of Using LDL Cholesterol to Assess Risk"

    http://www.docsopinion.com/2013/12/15/10-pitfalls-of-using-ldl-choles...

  14. Mary
    Hi zepp,thanks for the reply,so is it ok to eat okra,I didn't get your reply clearly. Thank u
    Reply: #3415
  15. Zepp
    Yes its okay.. if you dont live on Okra!

    Its a veggie.. dont cut out low starch veggies.. rahter increse green leafy veggies!

  16. Dora
    So,can you drink almond milk on this diet?The answer you gave for Dandi is not clearly to me.
    Reply: #3417
  17. Terry
    Dora, you're fine with Almond Milk, just make sure it's the unsweetened version.
  18. Terry
    Zepp, what's your thoughts on the content on this page?
    http://authoritynutrition.com/low-carb-diets-and-cholesterol/
    Reply: #3419
  19. Zepp
    I couldnt said it better my self.. I think he got the whole picture of what we know for now!

    And it still comon in the begining that cholesterole levels rise.. I did experience this my self.

    And I realy like to se his numbers befor I say anything at all.. becuse some doctors shout for only mildly elevated levels.

    I altso have stumble on some few people that dont react like ordanary people does on a high fat diet.

    Some probably have FH.. and some is cholesterole hyperresponders.

    Reply: #3422
  20. BooDreaux
    I have Type 2, had a 4 CABG back in 2007, have developed afib.....no restrictions. Am currently on Crestor, zetia and Invokana. Both my primary care physician & cardiologist have no problems with my going on LCHF......

    I am known as one who has a "cast-iron" stomach and never gets heartburn or indigestion. Now the last 10 days since I've been on LCHF the indigestion has been almost unbearable.......Even two Pepcid doesn't really help. This has only manifested itself since I have gone LCHF.....any thoughts? It's gotten to the point where I really somewhat dread eating.....Is this just an adjustment and if so, are there any remedies to getting past it.

    Thank

  21. Zepp
    It sounds like some sort of reflux.

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

    And yes.. fatty food can make it happen.

    And anyhow you must try it out.. eihter take one step back and lower fat, or eat less and more often?

    One have to try!

  22. Terry
    Yes, I think you're right. it's a really well balanced approach.

    I don't think deep ketosis is for everybody. I for one can testify to that.

    Any attempts to push myself under 50g carbs per day results in metabolic chaos in almost every respect!

    Yet if I stay out of full ketosis and run my carbs higher, roughly at a guess maybe around the level Kris mentioned in his article at the bottom (I haven't been that disciplined to monitor actually), and my fat still present but considerably lower than full ketosis, my body fully co-operates and I see natural and spontaneous weight loss and it is in this ongoing state I have also been able to achieve both the amount I have and my normal A1c as well.

    I guess there are no rules, one must respond to ones body as it speaks to us not just about appetite, but conditioning as well! That would be my testimony given the more intuitive way I arrived at a low carb diet rather than working to a more prescribed plan as such.

    Maybe some of us came from another side of the planet where things happened a bit differently :)

  23. Terry
    Zepp, I also found this article really balanced in terms of carb management, what's your thoughts please?
    http://authoritynutrition.com/how-many-carbs-per-day-to-lose-weight/

    Also, I forgot to mention, Kris at Authority Nutrition is very interactive with site visitors in comments as you are. You could perhaps ask him his levels and see what he says?

    Reply: #3426
  24. dora
    thank you Terr for your quick response!
  25. dora
    thank you Terry for your quick response!
  26. Zepp
    Yes he is very balanced.. and that is Chriss to.

    "Verdict: the range of glucose that is tolerated varies widely across populations and individuals. Assuming no metabolic problems and an active lifestyle, glucose may be consumed relatively freely. However, many people today do have some form of metabolic dysfunction, and live a sedentary lifestyle. If you fall into this category, glucose should probably be limited to 400 calories (about 100g) of glucose per day."

    http://chriskresser.com/beyond-paleo-3

    And we know that it is about submarkers.. if they get better.. there are a real probability that one have reversed somthing thats bad.. but we cant promise a longer life expextancy.

    Some says that 20E% carbs is the magic limit.. its about 100 grams and then one dont overfeed the system making it strugle to adjust glucose levels.

    And if your A1c is good.. then you have control.. mine is 5.. some youngsters beat me whit there 4,5.

    I can go in high ketosis whithout notice anything perticuly.. but im not diabetic or have that kind of problem.. soo its probably a differens.

    Soo what can we do.. we can only watch what we eats and watch how our submarkers react on that.. and hope that we are doing some good too uor healt.

    Reply: #3428
  27. Jenny
    Should I limit heavy cream? I use it it my coffee everyday and most days have whipped cream for dessert? I know in the rules it says eat all you want and it is my main way of getting fat in the diet. But some days (like today) nothing sounds good for dinner so whipped cream it is!
    Replies: #3433, #3434
  28. Terry
    Zepp, Thanks for Chris's reading, that is interesting thoughtful stuff!

    Now about carbs. It sounds like you would agree that 100g daily carb intake seems a sensible starting point for anybody looking to implement a low carb diet.

    But what about those looking to head below 50g?

    I raise this because I have a theory which I have yet to investigate that you may have some input on.

    It's that for some, not all but just some, when they head straight from a high carb (or perhaps even moderate carb) diet direct into a very low (say below 50g) low carb diet, it can cause a kind of 'metabolic shock' where the body reads the change as starvation and automatically starts retaining as much water, glucose, fat and any other life giving sources of nutrition it can!

    This would account for the significant water retention stalls some people get when they first start a low carb diet. A starvation response.

    For others an increase in cholesterol levels as the body takes on fat as it tries to figure out what has just happened.

    Some perhaps bouts of high blood pressure as a result of the rapid perceived starvation change and elevated fat retension.

    And some a weight plateau or even slight gain despite only moderate amounts of fat intake.

    Now things may alleviate over time, however what I'm advocating is that perhaps it is more sensible that one starts at 100g carbs per day, then gradually decreases to 50g or below if this is their goal intake so the body has time to stabilize gradually into high ketosis. I am thinking specifically for those that are metabolically challenged of have diabetes. But perhaps for others too.

    And that might alleviate some of the common symptoms we see for those who's bodies react with symptoms to a certain kind of 'shock' response to such a rapid body fuel change.

    Are you aware of any kind of premise for this or am I just piping a bag of wind?

    Reply: #3430
  29. Aneta
    What about beans and peas?
    Is it ok to have them on this diet?

    one more:
    and what about mascarpone and ricotta? They are full of fat but sweet at the same time?

    Reply: #3431
  30. Zepp
    Well I say like Eenfeldt.. there are no magic numbers of carbs.. but what we can say for sure is that fat is fine and even SBU have find that a low carb diet is safe.. as safe as other healty diets.

    Its dependant of a lot.. but if one like to have a fast transitation then start like Atkins induction fase.. about 5E% carbs.

    It took med three months. befor the mindshift and to realy go ketogenic.. and I didnt have any transitation problems at all.

    But if you tell people that they can wait 3-6 months befor they se any result they probably dont do it?

    One should do a distinction betwen starving and glucose deprivation.

    But ofcourse it could be a schock anyhow.. some is wanted.. some others is unwanted.

    One have to do the transitation anyhow and its like excersise.. first one gain pain.. then it goes better and suddenly it goes allright.

    And one thing whit LCHF is that one dont need to starv or goe hungry.. it only backlashes on any diet.

    The only thing I can say is that 20E% carbs or less seems to be a magic limit.. and if you interpret both Kris and Chriss right, thats what they are talking about.

    It seems that 20E% carbs or less is the limit for going in to the metabolic region of ketosis.. it means that both metabolic pathways are activated.. not only glycolysis.

    And to not go too deep in biochemicals.. if one goes low carb, glucose levels drop, insulin drops and our kidneys excret more sodium/salts and water.. its a very comon sideeffect for newbies.

    If insulin goes frome high to normal, lipolysis goes bezerk.. becuse insulin is the major regulator of esterification and reesterification of triglycerides in fat tissue.. thats probably the cause for elevated blood lipids at the begining?

    Reply: #3432
  31. Zepp
    Beans and peas are good.. but quite high in carbs.. eat them in small doses.

    Ricotta is whey.. much laktose, dont eat that much.

    Mascarpone is unripened cheese.

  32. Terry
    Yes, indeed a low carb diet is the way to go!

    But when you ask if people will wait 3 to 6 months before they see any result, I think it depends what kind of person you are dealing with, their mindset and how they perceive the diet in the first place. There are some who might be scared off by the rapid approach and the symptoms that occur. And there are some who won't be.

    Let me explain with an analogy.

    Lets say we have a pool that has 2 depths. At one end is the shallow end, and the other is the deep end. Now the shallow end represents the 100g diet. That diet in my experience has minimal initial impact on the body when one goes straight from a high carb diet to around 100g carb and satiating with fat. Now for some that will have a stronger appeal because it is safer to 'swim in' and they will gladly step right in. They will experience much the same benefits in the longer term but perhaps not to the 'depth' of those at the deep end of the pool.

    Then there are others who will gladly jump right in the deep 50g carb or below end of the pool and provided they have the right 'training', they are well equipped and will most likely survive the experience and their confidence will be strong.

    However, there are those who will have all kinds of symptoms and bad experience at the deep end and that just turns them right off. And fair enough!

    So what I am saying is that those are the people I think might be well suited to starting at the 100g end where the effects of change from their existing diet will be relatively minimal and much easier to cope with, and then as their confidence builds and they feel safe enough and the time is right, they can proceed at their own pace down the pool to the deeper end. Maybe not all the way, it's up to them and how the feel as they progress.

    Now to me that seems a much safer way to approach this diet. And perhaps potentially less symptomatic, at least for some.

    I also think that the safe end of the pool has a much stronger appeal to the medical community at large and if indeed the perfect entry point for any 'newbie' they might refer to the diet, especially if they are somewhat skeptical of it as some doctors and nurses most certainly are despite the evidence.

    But as time passes and they see the success of their patient in the lower end of the pool, they become more convinced this is the right choice and their confidence grows and they feel safer to watch their patient progress to the deeper end of the pool at a pace that is less abrupt and with more care and caution. That is my view anyway.

    It's just another way of approaching the whole low carb diet thing I guess, but one that I feel has the potential to appeal to a broader audience. And perhaps it is safer too?

    What's your thoughts?

  33. Terry
    Jenny, yes, there's limit on how much cream you should have. Have a read of this…

    http://www.dietdoctor.com/how-to-lose-weight#11

    It's perhaps a little like a low carb version of a takeaway meal the way you described your cream meal there.

    Perhaps try to get a more balanced meal on your plate. You can use this as a reference. It also gives volumes for some other fats as well, so you can start to implement them instead of just the cream. Go well!

    http://www.fitintegrity.com/uploads/9/5/1/6/9516119/no_sugar_no_starc...

  34. Terry
    Jenny, I'll just quickly add to that comment, it sounds like you've already figured out that coffee in cream works quite well to satiate hunger.

    One trick I use to take advantage of that is I quite often have a meal that has 1 or 2 kinds of fat in it, then I chase it with a decent coffee that has a couple of tablespoons of cream and all those things working together carry me over to the next meal quite well.

    So in your main meal try and get protein, vegetables and fat, and then you can try what I just suggested with the coffee chaser and see how that goes. If you feel a bit hungry a little latter you can always add a snack in between meals.

    Hope that helps.

  35. Kim
    I ve been following LCHF diet for a while because I have type ii diabetes and i must say it has helped me a lot but this summer I cheated here and there and I am happy to come accross this site at this time that I am making a come back.

    My question is can I eat corn on the cob? I know it sound stupid but you said most vegetables that grow above the ground is ok.

  36. Zuleika Bibi Suleman
    Hello

    I have been diagnosed with resistance insulin. My levels were as as high as 38.
    My doctor has advised me to try the LCHF diet, however, i am having difficulty following it strictly as eating no carbs at all is proving to be rather difficult.
    Would i see results if i limit myself to one carb a day?

  37. Pat
    Corn is an above ground vegetable. is it ok to add it to recipes in moderation? For instance in say stuffed peppers with zucchini and corn?
  38. dora
    ok,so I am 10 days on this diet,my weight is almost the same 1-2 pounds back and forth,but I see that my pants are more lose now.I don't understand why my weigt is still same-almost same.
    I don't want to lose a lot.I was all my life 120 pounds and last year I gained 12 pounds! I just want to be fit like I used to be.I know it maybe sounds crazy,cuz I see people are fighting with a lot overweight,but I just want my weight back.What am I doing wrong?I forgot to say im jogging 3 times a week for about 30 min.
  39. Pat
    does anyone else feel weak? I have been eating about 20 carbs a day. i tried adding more fat, extra bacon, or sausage, adding butter to my veggies, etc. but when I get up to move around I feel light headed and weak. is this normal?
  40. Jill
    Been doing this for 2 months now, still tweaking carbs/protein for higher ketone numbers, but all this talk about percentages of this and that are a bit overwhelming. I know you have to count everything but does anyone have a great tool like an app for entering all this food that keeps track of how much fat or protein we eat? Seems like I hardly ever eat anything that is "bad" but I've never reached a 1 ketosis reading yet. Always either .4- .9 and that was the highest in 8 wks. I do feel better and my 10 lbs I could lose is ever so slowly happening. Love the never being hungry!
  41. Janessa
    Don't get me wrong. Ham and bacon are delicious, but they are full of nitrites and other chemicals. Should they be a part of this lifestyle and still be called REAL food? :)
    Reply: #3442
  42. erdoke
    Not all ham and bacon types were created equal. Until you have options, just buy the best available. There is also nothing against being smart and limiting the consumption of processed meat to once per day and inserting nitrite-free (or even plants-only and fasting) days regularly.
  43. Jenny
    Just wondering what is considered to be a spike/raise in blood sugar. My blood sugar is usually 80-100. I keep track of it because I have had issues with hypoglycemia.
  44. Prachi
    Can I eat beans, legumes and lentils in LCHF?
  45. Jenny
    Great brand new article I read today published by New York Times! http://www.nytimes.com/2014/09/02/health/low-carb-vs-low-fat-diet.htm...
  46. Michelle
    What I want to know is what amount of weight I can expect to loose. I have read on one site (one that is referred to in some of the answers above) that you can loose 5 - 10 pounds in the first week and about 1-3 pounds per week after this. Is this true? I only have another 10kg (max) to loose. So Im curious :)
  47. LoseWeight
    'Loose' rhymes with 'moose'

    'lose' rhymes with 'blues'.

    You will have the blues if you don't lose weight.

  48. Michelle
    I will! That's why I wanted to know :( I also want to know if you can have full fat cream can you also drink full cream milk?
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