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 27 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.

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!

3,584 Comments

  1. Zepp
    The only thing one have to count a litle is protein.. it shouldnt be to low.. calculate 1 gram/ kilo a day.. as minimum!

    Best is to only eat real whole food.. dont be afraid for fat and cut out almoste all bad junk carbs!

    There are no magic numbers.. only proposals.

    Hers one way to think.

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

  2. Zepp
    Even as we dont provide medical advices on Internet.. they say that Metformin is safe.

    It works as so that it lower your glycogenolysis and gluconeogenesis.. ie, it stops your liver frome producing to much blood sugar.

  3. Antonio D
    Initial total Cholesterol 265, Triglycerides 318.
    6 weeks of LCHF diet
    Cholesterol 113, Triglycerides 143.

    All from eating steak, bacon, eggs, and butter. With some broccoli and almonds thrown in - with almost no exercise.

    It works. Hands down.

  4. Sandra
    Can you go lchf if you have familial hypercholesterolemia? Ive been following diet for some time now, am not overweight but have raised bp and total cholesterol of 7.4 , my daughters boyfriend has familial hypercholesterolemia, his total cholesterol is 6.4! He has come of statins as making him unwell and causing mood swings. Should I recommend this diet? I also have had high cholesterol since my 30's or younger, only got tested then, my triglycerides were very low so doctor told me not to worry, my diet was good (low fat!) and so cholesterol was hereditary, was being produced by my liver, so is lchf good for me?? I'm now 49, I'm 5ft7 and weigh 9st 5. Was 9st 10 before lchf, lost most of weight from my stomach, and 3 inches from my waist, so would prefer to keep on this diet!!
    Reply: #3556
  5. Laura
    I started something like this during the 1st week of August 2014. It is now early October 2014 & I am down by 14 pounds all through changing my diet. I walk about a mile 3-5 days a week and have for many months. While I do not totally avoid sugar, breads & pasta I do not eat them nearly as much as I used to . I would estimate a 75% cutback on those items. I also stopped drinking any kind of soda pop or other sweet drink. I drink unsweetened tea with lemon & LOTS of water. Along with the weight loss I no longer have the joint pain in my hands & knees, I have more energy & just overall feel much better than I did before I changed my diet. The first week of the diet change was the hardest but now I have no problem turning down most of those types of foods. My biggest vice by far is chocolate ice cream but I have managed to satisfy that with small amounts (less than 1/4 cup) once or twice a month. I don't feel hungry because I go for more filling proteins & overall I also eat less than I used to. So glad I gave this a shot!
  6. Zepp
    Tricky question!

    If one realy have FH.. its a bad idea.. but you dont seems to have FH!

    There are other bad genes that are heredited anyhow.. I altso have high cholesterole.. and all my mothers relatives.

    Anyhow.. first my numbers rised.. after a year it get lower then in the begining!

    FH is a junkdiagnose.. do his parents have the same, did he have high cholesterole seens his youth?

  7. Sandra
    Thanks Zepp. Glad to hear I'm ok! Realise many bad things are hereditary, my dads cholesterol was 14 so I blame him.. Daughters boyfriend has clinical diagnosis, his dad has FH, and his grandfather died from heart attack young due to FH. What did you mean by 'junk diagnosis' he is 19 and has been attending hospital re FH for some time. Thanks for taking time to reply, any idea where advice re FH is available?
    Reply: #3558
  8. Zepp
    They often says one have FH with sligth elevated cholesterole!

    Those how got FH is only parts of a percentage of the population.

    "Many patients have mutations in the LDLR gene that encodes the LDL receptor protein, which normally removes LDL from the circulation, or apolipoprotein B (ApoB), which is the part of LDL that binds with the receptor; mutations in other genes are rare. Patients who have one abnormal copy (are heterozygous) of the LDLR gene may have premature cardiovascular disease at the age of 30 to 40. Having two abnormal copies (being homozygous) may cause severe cardiovascular disease in childhood. Heterozygous FH is a common genetic disorder, inherited in an autosomal dominant pattern, occurring in 1:500 people in most countries; homozygous FH is much rarer, occurring in 1 in a million births"

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

    But the rest of us that got high cholesterole the major cause is metabolic syndrome.. and its elevates in our midell age.

    If he take Statins he must altso take Q10!

    http://en.wikipedia.org/wiki/Coenzyme_Q10

    Becuse statins inhibits Q10 syntesis.

  9. Andrew M.
    I have a question concerning the macros. I do keep seeing that the carb intake should be no more than 50g net carbs. I had my resting metabolic rate tested, and added my lifestyle and workouts to conclude I need 2800 calories a day to lose weight. Should I shoot for 10% net carbs a day which would equal 70g of net carbs or stick with the no more than 50?

    Thanks for your tips and advice. Have a great day,

    Andrew

    Reply: #3560
  10. Zepp
    If you need 2800 Kcal a day then go for 5-10E% carbs!

    50 grams is for 2000-1800 Kcal!

    Its more that there is no magical numbers.. only your own magical body!

    If one start with 10E% carbs one starts to eat in a perticaly manner and cook perticaly meals.. avoiding or limiting perticaly foods!

    After a time one get new habits and new recepies to cook.

    Its a mindshift.. and if one feel fine and the meals are tasty.. its a life style change.. hopfully to the better!

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

    Reply: #3562
  11. type1diabetic
    I am a type 1 diabetic, have done this for about 6 weeks, have gone from 36 units fast acting insulin to no more than 6 units per day. Hba1c best in 2 years, cholesterol perfect and best in 2 years. Never hungry and no cravings for sugar. Did get headaches in first week, still drink beer.
  12. Andrew M.
    Thanks for the advice! I'm going for the 10% based on my 2800 calorie a day requirement thanks to your feedback. After a lot of research I have decided to start this. I had been trying to go low fat and higher carbs but I never really wanted carbs. I usually didn't each too much in the way of pasta, bread, etc. I was always craving the fatty foods (real butter, bacon, eggs, etc.). So I've been on it a week now and feel great so far. The first few days I felt a little tired in my workouts but my body must have switched over to burning fat now because I've had great workout sessions the last two days and I haven't even become tired in the afternoon (like I had before on low fat).

    Thanks again for all this info on your site and the feedback!

    Andrew

  13. Stupid Bear
    Thanks for a great web site.

    Eight months ago I was diagnosed as "pre-diabetic / absolutely on the cusp of diabetes". I expressed a wish to try to control via diet. Two months of trying to control by following UK recommendations for diabetics (eat complex low glycemic value carbs) produced no control at all. Fasting blood sugar am in hte high 6s / 7+ (Mmol/l). Daytime readings correspondingly higher, up to 9+.

    Then I found this site. I went low carb to about 40 to 50g/day. And enjoyed it. Fasting blood sugar readings dropped to high 4s or low 5s. Day time readings between 5.5 and 6.5. I was happy.

    But.....for the past six months morning readings keep rising, little by little. Now high 6+ to high 7+. Which is back where I was. And gradually it's taking longer during the day to get back to lower levels. I've read about the dawn phenomenon, and have tried all the usual suggestions, no luck, but I can live with that at present levels. And I understand that these readings are probably not bad for some, but what worries me is the progression here. In six months a 2.0+ mmol/l rise in dawn phenomenon fasting readings, and rising whatever I do. Where does the trend end? I could live with high 6s, and getting it back under control each day by low carb eating, but what if in 2 months they are high 8s, and in a year high 10s and so on? Is something, and maybe the low carb diet, making me insulin resistant? Does this process have a ceiling? Should I re introduce some carbs? Really reluctant to let go of the control low carb eating gives me during the day time, but if the dawn phenomenon leads to morning figures rising unchecked, that's no good either.

    Thanks.

  14. Stephane
    How many liters of water we should drink per days?
  15. savy
    Didn't find anything regarding beans, and legumes. Are these an acceptable form of fat/protein on the LCHF diet?

    Thank you

  16. Jo
    Hi, I have just started the keto/paleo avenue of eating in the last 3-4 weeks and have lost a lot of my carb bloat and some of my foggy mindedness, which has been a godsend, but I seem to be having a strong craving for pork belly and eating a lot of it - I can easily eat 4 thick strips of this meat and fat every single day. Is this a normal thing to be craving certain fats and meats? I know its common with refined carbs, sometimes you crave what is bad for you, etc. My weight loss is already slowing down because of this high fat intake, but I have at least another 60-70lbs to go before i even reach optimum weight level. Hope you can help. Regards, Jo :)
  17. Aaron Lenard
    I can not believe people still eat this way lol. High carb low fat vegan for life;) the fat you eats the fat that'll kill ya. Have a nice day. To bad you won't live past middle age though...
  18. Aaron Lenard
    Remember the Atkins diet dr died at 68 of heart disease and was obese when he died..
  19. Andrew M.
    Aaron Lenard,

    You should really check your facts before you post inaccuracies. It is obvious that you don't have a clue as to what you are posting. Here are the facts from every major news agency and network from around the globe (read until the end for the true story on his weight gain which was caused by a virus and not diet):

    "On April 8, 2003, at age 72, a day after a major snowstorm in New York, Atkins slipped on an icy pavement, suffering severe head trauma. He spent nine days in intensive care before dying on April 17, 2003, from complications from his head injury.[15]

    A medical report issued by the New York medical examiner's office a year after his death showed that Atkins had a history of heart attack, congestive heart failure and hypertension, and noted that he weighed 258 pounds (117 kg) at death.

    Dr. Patrick Fratellone treated Dr. Atkins from 1999 until 2002, and also worked with the doctor at the Atkins Center. He says Atkins suffered from cardiomyopathy, a chronic heart weakness. But this condition, he says, was caused by a virus not his diet: “I was his attending cardiologist at that time. And I made the statement… When we did his angiogram, I mean, the doctor who performed it, said it's pristine for someone that eats his kind of diet… Pristine, meaning these are very clean arteries. I didn't want people to think that his diet caused his heart muscle – it was definitely a documented viral infection.”

  20. Tammie
    aaron leonard, you are sadly sadly mistaken, he died from a brain injury following a fall! please know your facts otherwise you sound stupid! have you ever seen a fat caveman? well guess what, this is the diet they followed out of necessity. if its not for you so be it but dont post negative comments!
  21. Sara
    Hi Guys,
    i was hoping for a little feedback if thats ok. I am looking at starting this as a lifestyle change, after trying just about everything else and fail. Someone had put me onto this, the problem is i really have only seen success stories of weight loss with people who only need to lose say 10kg. But i need to lose 45kg. Is this the type of thing i want to be doing to lose?.. and being a mum of 3 kids is there any particular amount of fat/prot i should be aware of. im 125kg and 163cm high. please im getting desperate for straight forward info.
    Reply: #3572
  22. Zepp
    Its dependant of why you are obese.. but in any case.. LCHF help you to eat less.

    Its about low carb, and if one eat lite carbs one need some other energy sources, and protein is more a boulding stone.. soo then one need to eat more fat.

    High fat as a part of your energy demand.

    Count carbs and protein.. its a good beginning to start whit about 50 gram or 10E% of carbs.

    Protein is more static its minmum 1 gram/kilo a day.. eat more if you like.. but its expensive to eat to much meat.

    The rest is fat.. up to satiety.

    But I think there are easyer explanations here.

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

    or here;

    http://authoritynutrition.com/101-healthy-low-carb-recipes/

    And here is for wifes and children;

    http://www.lifezone.se/eng/category/kids/

  23. Sonnett ZA
    Is Moringa a good supplement to use on LCHF? I have moringa powder but would like to ensure that it is a good decision to start taking it as a supplement? I tried doing research but could not find much info. What are the benefits and will it compromise my lifestyle?
    Reply: #3574
  24. Zepp
    It seems to be nutrient.. mostly a surogate for meat.. IE, for poor people that need more protein.

    Mayby it compromise you good habits to eat proper meals?

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

  25. Smithy
    Im going for it, currently on Week 4 and lost 14 lbs so far, better than that though - I feel great. Have realised though Ive been making mistakes, having full fat milk in my tea which has now stopped. Im going to have some blood work done in a couple of weeks and will post again. One question I do have concerning Meat Protein and Cancer etc, should protein be limited ? I am buying grass fed butter and grass fed beef which tastes much better
    Reply: #3576
  26. Zepp
    It seems that red meat consumtion make people smoke, drinking and quit excersise!

    Soo if you do take a check on those 3 things and dont let it go overboard, then you can eat your grass feed meat!

    Its rather that one need some more proteins on a ketogenic diet.. for carb eaters there are a lowest limit of 0,8 grams/kilo a day, but we use some more to make glucose so 1 gram/kilo a day is our lowest limit.

  27. Barbara
    Tried the LCHF diet for five days and though I lost 4 pounds during those five days, the heart palpitations freaked me out. I was counting carbs, but was unable to reach the 20 net carbs recommended for the intro phase of Atkins' diet plan. I jumped off the band wagon and enjoyed a bowl of Cheerios with a banana. But you are saying the heart palpitations would have gone away if I stuck it out longer? I really want this process to work, mostly because I am lovin' the HF portion of the diet.

    PS: I found more value in your website regarding LCHF dieting than any other website I visited. Thank you for providing this free, easy to follow and very helpful information.

    Reply: #3578
  28. Zepp
    Heart palpation and constipation is those two most comon side effects in the begining.

    You are switching fuel for your heart as it is working.

    There are other things to think about and that is salt defiency.. one lose a lot of water, and lower insulin make your kidney excret more salts.

    Heres a way to think:

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

    And one can try extra salts, magnesium or drink a cup of broth.

    Reply: #3582
  29. smithy
    Your not kidding about the constipation. I'm forcing rock hard pebbles and desperate for a big soft poo! How long does this last and can I help it by adding something to my diet
    Reply: #3586
  30. Maria
    At the moment I have gastro (vomiting and diahorea). I don't know what I can eat, I even bring up water and tea. Can someone please help me.
  31. Andy Howard
    Hi, I have lost around 30 pounds,average 2.5 pounds per week,however over the last two weeks I have lost nothing,it's stalled,any ideas?
    Reply: #3587
  32. Barbara
    That link you provided (http://www.fitintegrity.com/uploads/9/5/1/6/9516119/no_sugar_no_starch_diet.pdf) offers easy to follow directions. Love it! I am going back on the LCHF diet and will succeed. How's that for self-encouragement. Thank you for your guidance.
    Reply: #3588
  33. Sandra
    Hi Smithy, know what you mean! I'm fairly new to this, and have had tummy problems for as long as I can remember so this aspect of it freaked me a bit at first. I've found adding green leaves helps. For example, when I have bacon and eggs I always put them on a bed of green leaves, rocket and baby chard and mizuna are really good, and really tasty. And also a couple of fried tomatoes. I also try and eat more greens in general, and cauliflower soup, broccoli soup, courgette soup, or all three together, all made with no potato obviously, and with added double cream and some parmesan, or grana padano , yum, for lunch really helped me. Added to that, my tummy problems have all but disappeared, and the poo issue is resolved!!
    I would like to add that I started this to help my Mum who's doctor recommended it after she was diagnosed as pre-diabetic. Sadly my Mum seems to prefer taking her meds and gave up on it, but this has been the best thing I have ever found. I feel better, and sleep better. No more stomach pain, which I have had every day for as long as I can remember. I recently stopped this diet for a couple of weeks as my hubby and I were on holiday and I didn't want to cause a fuss, that's when I knew for definite that this was the right thing to do. Bloating, restless sleep, and tired, so I'm back! Thank you, thank you, thank you for this excellent website, have checked out a few but this is definitely the most reasonable, well balanced, informative site for this diet. Keep up the brilliant work
  34. De
    Can some tell me if beans are allowed on LCHF? Especially black beans. Thanks!
    Reply: #3589
  35. John Cuellaire
    Don't worry about exercise.

    Did you ever see a nature program, where adult lions were running around for the love of it? No, nor did I! I never saw a fat lion in the wild either. Just have a brisk walk two or three times a week, and indulge in some fairly physical hobby, like gardening or woodworking. Coupled with a diet of natural foods (which is what LCHF is.) You should lose weight, without joining a gym. Why put money into the leisure industry, when you could put it towards some quality, grass fed meat? And just because bread is made from a plant that grows above ground, doesn't mean it's a natural food. It's processed, just like any other junk food. So it ain't natural is it?

  36. Zepp
    Its often a combination of less waist, low fibers, dehydration and slow bowel movments.

    One is used to go when ones colon is full.. if one do that on a diet whit less junk that pass right thru the colon is absorbing more water.

    Try some home cures, like drinking water, phsylium seeds/flax seed or magnesium substitutes.

    I think that every second day is quite normal.

  37. Zepp
    Every evolution goes in steps.. first you lose a lot.. now your body is different and take a time out concider the new homeostasis.

    We do have regulations that dont alow us to lose to much to fast.

    And its this that make long calorie deficits contra productive.. your body only lower your BMR!

    So now is altso time for your mindshift.. more focus on whats realy make you feel fine, what your body is signaling and what thats realy means.

  38. Zepp
    Yeah.. and its not any strange food/diet either.. just as real healty food that you can find an have afford to.
  39. Zepp
    Your alowed to eat what you want, but beans are high or at least medium high on carbs.. its more about how much carbs you think is proper for you.

    Here I find nutrient values for kidney beans.

    http://www.fineli.fi/food.php?foodid=31214&lang=en

  40. David
    I have stage 4 COPD.Would this work for me?Can you give me some suggestions?
  41. Andy Howard
    Zepp,thanks for the advice,one question,what is this"broth" that is mentioned sometimes on here?
    Reply: #3592
  42. Zepp
    Broth or stock is if its real made a concentrate of boild bones and herbs.

    Real homemade stock is full of minerals, often as diferent salts like calcium salt, potasium salt and magnesium salt.

    And one often ad comon tabel salt for use to make soups and sauces.

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

    http://en.wikipedia.org/wiki/Stock_(food)

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