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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3,494 Comments

  1. Zepp
    Im lactose intollerant.. I eat fatty food instead!

    Are you sure of dairy intollerant?

    Becuse either one is lactose intollerant or milk protein allergic.. or both!

  2. Ali
    I have been on an LCHF diet for 3 full weeks now. I've also been going to the gym approximately 4-5 times a week. I do a combination of cardio and weight lifting. The weights aren't too heavy, roughly 70% of my max capacity.

    I have run into a few issues - primarily the fact that I have not lost a single pound in the last few weeks. I have stayed the course with an LCHF program and found that it is quite difficult to maintain the percentages. Despite eating avocados, full fat yogurt, cheeses, nuts and fatty fish I can still never get my fat percentage to 60% in relation to protein and carbs. I know that a Low-Carb diet is beneficial to weight loss as I've tried and it's worked. I'm wondering if the High Fat content is helping any? I know that is the theory but something isn't working...

    Does anyone have insight as to what could be the issue?

    Reply: #3453
  3. Zepp
    Well first of all if you dont get that much fat.. what do you get?

    Becuse the High Fat part supose to be instead of the carbs that you cut out.

    Second.. you have just started.. three weeks is the transitation for your brain to use more ketones.

    Your muscles take att least some months to be good fatburners.

    At three.. losing weigth and excersise is two different things.. excersice is for gaining weight.. dieting is for losing weight.. perticaly fat weight!

    If you dont gain any muscles by your excersise I recomend some other hobbies!

    The benefit of LCHF.. is that you eat less.. taking some energy frome stored fat.. if you have excesses of fat to lose.

    Dont stop excersising.. mayby do some more qualitatve training instead?

    How about to ad some real fatty pork?

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

  4. Zepp
    As alredy told.. why buy bogus bacon and ham.. go to a real butcher and buy some real food.

    There are more nitrite/nitrate in veggies and you salivary glands excret it.. dont chew to much!

    Your body need nitrite you know?

    You can probably just by looking at the price know if its bogus food or not.

  5. Zepp
    Those are often high in carbs.. eat them on special occasions or in small doses to special disches.
  6. Zepp
    Thats glucose shortige.. your muscles dont get that glucose it was used too.

    It take some months for muscles to be good fatburners.. if you dont alredy is a marathon runner.

    Reply: #3464
  7. Ray
    I have been making veggy smoothies every morning and lunch to keep my vitamins up

    Vennel, leeks, apple, avocado, spinache, tomatoes, paprika, broccoli and water

    Is that ok to do with a LCHF diet ?

    Reply: #3458
  8. Zepp
    Yes its okey if its not to much carbs.

    And it is not the veggies one should cut out in the first place anyhow.

  9. Pam
    I am 35 years old, 150 cms and 68 kgs (150 pounds).

    Some of the physical conditions that I suffer include
    1. Polycystic Ovaries
    2. Excessive body pain
    3. Lethargy
    4. M pulse is usually slow (around 66)

    I have tried exercising, walking, eating a low carb diet. I have eliminated most of the everyday sources of sugar, I don’t drink aerated drinks or sweetened drinks. However, I do have a sweet tooth but I don’t eat sweets everyday. I ry not to eat any processed food now, or cook in refined vegetable oils. My usual oils are Ghee, olive oil and mustard oil.

    I am a vegetarian and don’t eat eggs too.

    Most of my blood tests are normal except slightly elevated ESR and CRP. Earlier I had very high prolactin and very low Vitamin D. However, now my prolactin level is normal and vitamin D has improved with supplements.

    Though my physical symptoms resemble hypothyroidism, but my blood reports are normal for that too. I have read about type 2 hypothyroidism too. However, my doctor says I should try other things again once before reaching that conclusion.

    Do you recommend LCHF for me. If yes, can I eat legumes, beans and lentils?

    Reply: #3460
  10. erdoke
    Pam,
    I understand that you are a vegan?
    I strongly believe that your health could be significantly improved by LCHF, but consider adding these nutrient dense foodsto your diet:
    - Eggs
    - Fish and shellfish
    - Liver
    - Some dairy products, especially cheese and Greek yoghurt.
    These are so packed with nutrients that you don't have to eat a lot, maybe once per day and then moving along the list day by day.
    It is OK to go LCHF when you are a pescatarian for example which covers most of the above food groups, but it it is simply impossible to supplement everything that is missing or very low in bioavailability in a vegan diet. As you can feel your body protesting against it with the mentioned symptoms...
    This is my best advice and sorry for offending you with suggesting regular consumption of animal products. I would not do it if I was not confident that it could help you. You might also find interesting Denise Minger's book: Death By Food Pyramid. She used to be a raw vegan and is still not gorging on animal foods, but came to the conclusion that it is much easier to balance out a diet with some very nutrient dense types.
  11. Pat
    No one is using names in the replies so I have no flipping idea if a reply is for me or someone else. What about feeling weak? Anyone having this issue? 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? I added some whipping cream and that seemed to help. Maybe I am not eating enough fat? Would that cause the weak feeling?

    Also question about corn? I can't tell if anyone has answered me yet. Thanks.

    Reply: #3462
  12. Zepp
    Its normal i the begining.. its glucose shortige!

    It takes 3-4 weeks for the brain to adapt.. and for your muscles it could take 1-3 months.

    Its this glucose shortige that force your body to burn fat, but it take som time for it to upregulate all the enzymes that needed to burn fat for fuel.

  13. Yuck
    The photo of food on this site is so unappetizing. A raw fish complete with eyeballs, and raw chicken...ew.

    Is anyone's salivary glands stimulated by the sight of raw chicken?

    Why not show meat and fish that's cooked, that is in the form that looks good to people who are considering this way of eating?

    Reply: #3466
  14. Pat
    Thats glucose shortige.. your muscles dont get that glucose it was used too.It take some months for muscles to be good fatburners.. if you dont alredy is a marathon runner.

    so you mean it will pass in a few months. I guess it's worth it but it's difficult. I have lost over 11 lbs in less than 2 weeks. I like the results and hope they continue, but based on what you are saying it will take a few months for my body to adapt to low carbs?

    Reply: #3465
  15. Zepp
    Yes probably.. but for safe, check your calories too.

    Becuse ketosis often supress apetite.

    First it is this disiness.. its the brain how have to adapt to take ketones instead of glucose.

    After that your muscles dont use that much ketones, instead they adapt to use fat directly in betaoxidation for energy.. it could take some months for some!

  16. Zepp
    Raw fisch eys are very healty!
  17. Barbara
    Pat,

    Although corn grows above ground, it is off limits because it is very high in starch.

    Reply: #3468
  18. Pat
    thank you Barbara.
  19. jennifer
    i saw a picture of corn on the cob in one pic. can you have corn?
    thank you
    Reply: #3471
  20. SimpleReplies
    Jennifer, no, corn bad, picture wrong.
  21. Zepp
    Yes.. if your not that sensistive you can eat a corncobb on a barbecue whit a lot of melting butter on top!

    Its mostly corn flour to be avoided.

  22. Carol
    I have recently been diagnosed with type 2 diabetes. I am trying to get a handle on the sugar cravings. I want to try the LCHF diet but my concern is it appears to work for people to lose weight. I am underweight always have been so I don't want to lose anymore. I am also a celiac so my breads, grains and starches are considerably less to begin with. Is this diet for me?
    Reply: #3473
  23. Zepp
    Yes ofcorurse it is.. perticaly for diabetics.. and you form your own diet/lifestyle anyhow!

    LCHF is mostly about glycemic load/hyperinsulinemia/diabetes!

    Its in the most restricted form a ketogenic diet.. IE.. its a high fat diet.. very low in carbs.

    The thing about losing weight on a ketogenic diet is to get rid of hyperinsulinemia!

    You only have to get rid of hyperglycemia.. and then if its not gone to long.. you can have all your sympthomes reversed.

    First.. you need to eat real food.. and then you need to know whats real whole food.. and then you need to reduce the carbs a lot.

    http://www.dietdoctor.com/diabetes

    Or.. in this;

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

    Its nothing strange realy.. its real food, less carbs and not be afraid for healty fats!

    Its the only diet that you can change your ordanary food to more tasty food!

  24. menaka
    Hi,

    I only eat vegetarian diet. How can I follow LCHF diet? Can I include legume and lentils in my diet? They have complex carbs but other nutrients too.

    Reply: #3477
  25. joce
    Hi Pam,
    Has your Dr ever checked you for SLE (lupus) usually have elavated ESR and CRP
    Sore joints, lethargic
    I have hypothyroidism, SLE and fibromyalgia eat a LCHF diet very strictly
    still have joint ache but has changed my health considerably for the better, would really recommend it
  26. Pam
    Hi Joce

    I have never been tested for SLE. As most doctors have felt that it's too much pressure on my joints because of weight. I will ask my doctors to check that too. My blood tests for T3 T4 and TSH are also normal but the presence of symptoms makes me suspect type 2 hypothyroidism.

    I have been on diet for 5 days now, my body pain is almost gone, I feel like exercising, I have more energy and I am 5.7 pounds. I had a very swelled appearance on my body which has gone now. I have started yoga n walking. Will subsequently add weight training as I get more disciplined.

    My only worry is that being a vegetarian I I have to depend on cottage cheese for protein.

    Nevertheless I feel there is a greater incentive for being on this diet

    Regards
    Prachi

  27. Zepp
    One can be vegetarian on this diet too.

    Try to find some advice here;

    http://lowcarbdiets.about.com/od/vegetarian/a/Low-Carb-Vegetarian-Die...

  28. Pam
    HI Doc

    Today is my sixth day of LCHF. I have lost about 5 pounds and have elevated sense of energy. But I experience palpitations, occasional heavy headedness and lack of energy sometimes. I earlier had very little tolerance for cold, but now I think I feel warmer than I used to and sweat lot more. I am enjoying being on Ketogenic diet. But is there something I should be cautious about as my Ketostix tests indicate above 80 level of Ketosis.

  29. Pam
    Thanks Zepp, I checked your resource is very helpful
  30. Dora
    I don't know how you guys are losing weight that quick on this diet?!I started 3rd week and im not losing a pound?!I lost 2 on the beginning and now I gained it back:(((and I don't see my body is changing??I don't know what I am doing wrong???????!!!!!!! I didn't touch sugar and carbs at all(I meant the bad one-bread,mac,rice etc) and I excercise (cardio for 30-40 min 3 times a week)so I don't understand what is wrong with me?!Can somebody help me ,PLEASE!!Cuz im ready to gave up:(
  31. Jill
    Dora, I know! I'm on week 10 and am still down 3 lbs max. It's all about tweaking the protein/fat/carbs and it's so exhausting!
  32. Dora
    Thanks Jill,so i see its not only me.So how do I suposed to know if this diet its working for me?!?If i dont see the changes??
  33. Jill
    The guys on here will fix you up, if carbs are not your problem then adding more fat or protein is the key from what I've learned. Turning the key with the right amounts is my current struggle. I cannot seem to eat enough. You can do it Dora!
  34. Dora
    Tanks Jill for quick response!I will try more fat and protein then and see if its working.
  35. Stephane
    I would like to know if hemp is good for health. It's high in fat/protein and low in carbs. But I can't really find information about it if it's good or not. Sounds good to me but I prefer to verify since hemp doesn't seems to be find in this diet...

    There is the stats for 30g of hemp:
    Fat 13g / 20%
    Cholesterol 0%
    Carbs 3g / 1%
    Fibre 3g /12%
    Sugar 1g
    Protein 10g

    I got this info from this website: http://manitobaharvest.com/product/15/Hemp-Hearts-227g.html

    Thanks,
    Steph.

    Reply: #3486
  36. Zepp
    Use it occasionaly.. its polyunsaturated fat.. mostly Omega-6 and some vegetable Omega-3!

    Or rather use it on your furniture!

    "Hemp oil is a "drying oil", as it can polymerize into a solid form. Due to its polymer-forming properties, hemp oil is used on its own or blended with other oils, resins, and solvents as an impregnator and varnish in wood finishing, as a pigment binder in oil paints, as a plasticizer and hardener in putty. It has uses similar to linseed oil and characteristics similar to tung oil."

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

  37. Mika
    My husband and I are on our 2nd week however I still feel a lack of energy. I also feel pretty shaky most of the time. Any advice would be appreciated. Thanks
    Reply: #3488
  38. Zepp
    Keep it up for three months.. its transitation side effects.. IE.. its glucose shortige.. and thats what you aim at!

    "Low carb diet side effects are completely manageable if you understand why they happen and how to minimize them. Understanding your physical reactions will help you avoid the worst of the symptoms, and keep you from quitting before you get out of the chute, so to speak.

    After several weeks, these side effects will subside as you become "keto-adapted" and able to burn fat instead of glucose for fuel. The list below includes the most common low carb diet side effects, and I've included tips on how to handle them."

    http://www.ketogenic-diet-resource.com/low-carb-diet-side-effects.html

  39. Randy
    Thanks for the comprehensive resource. I've been compiling videos discussing studies comparing low-fat vs low-carb diets. Could you please recommend some other videos worth checking out?
    http://www.chinabiohacker.com/blog/low-fat-vs-low-carb-diet-whats-hea...
  40. 1 comment removed
  41. Mike
    Hi, I'm about to embark on a LCHF diet.

    I'm wondering about pulses e.g lentils, are these a "yes" or a "no"?

    Thanks.

    Reply: #3492
  42. Zepp
    They are typical high carb food!

    Eat them occasionaly to special plates that deserv them!

    How about change pulses and lentils for a real grass feed steak whit a lot of veggies?

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

  43. Aliu
    Hi, I am a Chinese. Rice is our traditional food. I used to eat rice every day. Since I started LCHF, I gave it up completely. When I learnt about resistant starch from "freetheanimal", it mentioned that cooked-and-cooled rice, even reheated, still left resistant starch intact. Is it true? Thanks.
    Reply: #3494
  44. Zepp
    Yes its true.. but only some percentage!

    And its different percenatge for different sorts of rice.. parboild rice that we eats in europe seems to be most resistante.

    Best is to eat it uncoocked.. like raw potato starch.

    Its a lot of fuss about resistante starch nowadays.. its a litle excessively I think!

    Its good whit resistant starch.. and that goes for soluble fibers to.

    And its more about that we eat to much refined foods.. eat whole food instead.

  45. Ritha
    Can i include Paneer and ghee in my LCHF Diet?
    Reply: #3496
  46. Zepp
    Yes you can.. its very good food stuff!
  47. Donna
    Hi, I've just started on the LCHF lifestyle and it's going great so far. One question. I love my coffee latte's. I've always had them with trim milk in the past but now I suppose It's okay to have them with full milk. Is 2 per day too many or should I stick to 1 per day? I can't find anything about latte's as they are all milk with very little water added. Thanks!
    Reply: #3498
  48. Zepp
    I cant think that this is that very importante.. try heavy cream insted.. mayby you like that better?

    Milk is healty.. but if you dont live on milk and dairys.. its a part of a life style!

    Cut out all junk food carbs, ad some more healty fats.. thats the whole concept!tell

    But I can tell that I like my coffe black!

  49. Stella
    What is 'trim' milk, and in what country is there a form of milk called 'trim milk'?
    Reply: #3501
  50. Pam
    I have been on LCHF for 10 days now. I am experiencing low energy and consitipation. Is it normal on LCHF.

    Can I drink milk and eat fruits like papaya and guava in my breakfast?

    Reply: #3502
  51. Zepp
    New Zeeland.. it some sort of skim milk!

    "Trim milk could be making you fat"

    http://www.nzherald.co.nz/lifestyle/news/article.cfm?c_id=6&obje...

  52. Zepp
    Thats normal.. its glucose shortige.

    And the food you eat dont have that much waist that make bovel movments.

    Keep it up and force your body to use fat as predominant fuel.

    Take some home cures for bovel movment and smoth stool.

    No one can say what you shall eat for breakfast.. I prefer bacon and egg.. if I eat breakfast at all.

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