LCHF for Beginners

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

Contents

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

LCHF Food

1. Introduction

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

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

The basics

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

Eat when you’re hungry until you are satisfied. It’s that simple.

Skaldeman's fish soupYou do not need to count calories or weigh your food. And just forget about industrially produced low fat products.

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

Note for diabetics

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

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    2. Dietary Advice

    Eat all you like

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

    LCHF-mat1-vibr-ffffff2-800x276

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

    LCHF-mat2-vibr-ffffff-648

    Avoid if you can

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

    badfood

     

    Once in a while

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

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

    Drink on most days

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

     

    countries3Advice on LCHF in other languages

    Arabic, Brazilian Portuguese, Bulgarian, (pdf) (another version), Croatian, Czech, Danish (Word), Dutch, Estonian, Finnish, French, German, Greek, Hebrew, Hungarian (pdf), Icelandic, Indonesian, Italian, Macedonian, Norwegian, Polish (pdf), Portuguese, Romanian, Russian, Slovak, Spanish (Word), Swahili, Swedish, Turkish, Ukrainian

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

     

    3. How LCHF Works

    What are you designed to eat?

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

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

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

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

    The problem with sugar and starch

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

    insulineng

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

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

    Weight loss without hunger

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

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

    Here’s some inspiration:

    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 side effects in the first week:

    • Headache
    • Fatigue
    • Dizziness
    • Heart palpitations
    • Irritability

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

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

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

    How low to go?

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

    More details: How low carb is LCHF?

    The Food Revolution

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

    More theory and practice

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

    LustigYT
    Low Carb Explained

    Low Carb Living
    The Science of Low Carb

     

    4. Tips and recipes

    Choose a topic below or keep reading for all of them.



    Breakfast suggestions

    Skaldeman breakfast

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

    Lunch and dinner

    Skaldeman-FiskBacon

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

    Snacks

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

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

    Olives and nuts may replace potato chips as great TV snacks. If you always get hungry between meals you’re probably not eating enough fat. Don’t fear fat. Eat more fat until you feel satisfied.

    Dining out or meals with friends

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

    Shopping list for beginners

    Print this list and bring it to the grocery store:

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

    Clean out your pantry

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

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

    Why not do it now?

    The Serpent in Paradise

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

    Carb FictionFor example, Dreamfields’ “low carb pasta” is almost pure starch, which is absorbed more or less like any pasta, albeit slowly:

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

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

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

    Recipes

    Easy ways to cook eggs

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

    Instead of bread

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

    Oopsies
    6–8 depending on size.

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

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

    Instead of potatoes, rice and pasta

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

    Snacks and dessert

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

    More healthy tips


    5. Recommended cookbooks

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

    Here is a good cookbook:

    The Low-Carb Gourmet

    And two more:
    SkaldemanengLow-Carb Living

    Good luck with your new LCHF life!

    6. Learn More

    Do you want updates with the latest news for your health and weight? Do you want to join the revolution? Subscribe to the free weekly Diet Doctor newsletter:

    Diet Doctor on Facebook

    Press “Like” below to get tips on popular new posts and some insider tips:

    Further reading

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

    Do you want to lose weight as effectively as possible?

    Improve this page

    Do you have any suggestion – big or small – to improve this page? Email me at andreas@dietdoctor.com.

    4,102 Comments

    1. karen
      the only problem that l have with this diet is that l get constipated.... what can l do?? please help
      Reply: #4103
    2. Desi
      Thanks Ben,
      That post of mine was old & was in response to a panic attack & someone telling me to monitor my macros.
      I've started this lifestyle in Nov 2014 & have lost 8.1kg (we talk in Kilos in Australia but that's 17.9lbs).
      I have joined some F/B groups & find they are helpful.
      Cheers, Desley.
    3. Desi
      Hi Karen,
      Constipation is very common when you're starting.
      Are you eating enough fibre?
      Make sure you are drinking 8 glasses of water a day. Drink 2 glasses of water before breakfast.
      You can also have Psyllium Husks (Metamucil). Which is a natural Fibre.
      Metamucil comes in both capsules & powder formation.
      Or there's another fibre product called Glucomannan. Glucomannan is harder to find in Australia & comes in capsule form.
      These product are bulking agents that also soften the faeces. But must be taken with plenty of water as they need that to expand.
      Best of luck, Desley
    4. Charlotte
      Hi there,

      I have been reading Lynn and Phillip's comments with interest as I too have been following this diet since late February 2015 to date, and have not lost any weight infact I (according to my scales) have put on 2 kilos! My body measurements have not decreased either. I am 58 years old, 5.9" and weigh 86.4 kilos. I have the toffee apple body shape i.e., long slim legs and an apple on top. I quote Lynn and Phillip (4015) particularly, because Lynn speaks of the same frustrations I am experiencing (perseverance, no weight loss) and which Phillip experienced in the early stages of his diet until he discovered the 'My fitness pal' app which he used to his advantage. I concur with his comment that very little emphasis is given to a discussion about portion size/control in any of the on line literature available (that I have studied) particularly when you put the comment "eat as much as what you want from this list" up against the former. Clearly you can but in moderation. Lynn's story resonates for me as she says she has not lost any weight for 6 or so weeks.

      I constantly research and re jig my menu plan with every bit of new information I read, but thus far to no avail. I'm wondering if the major stumbling block for me is my daily medication's of Liviel 2.5mg HRT (Hormone Replacement Therapy) , Zoloft 50mg (anti- depresent) , Nexium 40mg, and Candestartan 16mg. for high blood pressure. I walk about an hour 15 mins at least 6 days a week and have 1hr Pilates class per week. I try to have at least 3 if not 4 AFD (alcohol free days) a week, I do not drink wine I have only Vodka with a Diet tonic mixer. I must say though I do feel a lot healthier and less tired and no longer have the peaks and troughs of carbohydrate side effects. Is there any one out there able to shed any light on my situation? I am determined to stick to this diet as it is the first time in many years I do not feel constantly hungry! I know many of you will say, well that's a great result straight up but, I need to lose belly fat. Should I pull my head in and just be more patient? What would you recommend as suitable calorie intake per day for my stat's, plus medication which by the way I hope I will not need if this diet does it's job. I look forward to hearing from you.

    5. Graham
      oh Dear I'm scared reading all this...I'm obese and I've been losing weight on a traditional diet and exercise plan and found myself naturally gravitating towards eating more and more protein and less and less potatoes and pasta...but this all seems so confusing. I don't see how you can not count calories because I just don't believe that you can feast on unlimited amounts of fat and still lose weight and I can't afford to lose my momentum. So the last few days have been difficult. My conclusion is that the 'eat as much as you like until you are not hungry' does not apply to people like me who have a 'emotional' relationship with food. I don't always eat because I'm hungry..I eat because I'm depressed or bored or anxious or happy even. So I think it should be emphasized more clearly that portion sizes really do matter and telling someone like me to 'eat as much as you like' is a dangerous thing to do because the comments where people have been on the diet for months and not lost anything testify to the fact that it's easy to get it wrong. I'm going to bang on with this and try to limit the carbs to under 20 g and calories to about 2k with my exercise program of an hours speed walking a day.
    6. AH
      Hi all,
      I have read the comments on macros and I feel a little confused? went on the site and wondered how you measure the protein,carbohydrates and fat you in take, is it a case of doing as you would measuring calories?
      Looked at Robert Lustig's lecture on sugar, had no idea before of the effects on the body.
      Lastly I was so good this week no cheats that is until Friday. I went to the take away and ordered spare ribs with a sweet coating of some sort, that was the bad bit, crispy seaweed, I love crispy seaweed as that is the good bit, my treat instead of chips, rice or pasta also you can purchase it from stores like Sainsburys.
    7. Abhishek
      A similar thing happened to me. My cholesterol and triglycerides increased after HFLC diet but I lost a lot of weight. I searched through some forums online and found many people on the same page. Well, I am not a medical expert so I can't be sure of the accuracy, but a lot of people said that when you lose weight on a HFLC diet, a lot of the "released" fat is in your system as you are using it primarily as fuel and causes the numbers to go up. The numbers go down eventually. So I decided to get another blood work done after 3 more months. And I was astonished. Everything had gone almost perfect. Total Cholesterol was 132 (from 212), Triglycerides 90 (from 149), HDL 54 (from 43), LDL 60 (from 144), VLDL 18 (from 30), TC to HDL ratio 2.44 (from 4.9) and LDL/HDL ratio 1.11 (from 3.3).

      This was exactly after 3 months of the previous test. So try to get another blood work after a few months. If your numbers are still up then you should try to change your diet. No need for statins. Everybody is different and your body may not be reacting to HFLC in the same way.

    8. BooDreaux
      Thank Zepp.......GI doctor says it's not GERD....Oh well it has gone away LOL

      Next question: My BS upon arising was 132.....I had PHO for breakfast(rare rib eye, fatty brisket, tendon, pork meatballs) NO noodles I always sub bean sprouts for noodles

      2 hours & 15 minutes after eating with no real carbs my BS was a high 215......WTF

      Any Type 2 gurus on here have any thoughts?

      Thanks in Advance

    9. StressBunny
      Hi everyone! I discovered this blog/website after a google search. Its been really interesting reading everyone’s testimonies/experiences.

      So let me fill you all in my own details – and why I’m here: I’m 47, male, 1.68m tall, small-medium build. I regularly play sports (tennis/squash). I walk for at least 1 hour every day. But even that hasn’t prevented the development of the dreaded tyre around the waist area. Nothing too vulgar mind you – not a car tyre – more of a bicycle tyre! My weight typically hovers around the 64kg mark. The BMI is typically around 22.5. All sounds reasonable, right ? Not quite. After xmas (2014) my total body fat was 22%, and visceral fat at 9. My biggest binges were on bead – morning, noon and night. Add to that a smattering of chocolates and beer – and well, you see the problem. So, I took up the low carb-high fat diet, coupled with 3-4 times a week gym sessions. I noticed rapid weight loss almost immediately. After 3 weeks, I went from 64.8kg to 61.4. That’s a loss of just over a kg a week!!
      My total fat percentage dropped to 19.4 and visceral fat is at 6.

      After 5 weeks, my total fat is at 18% and visceral fat at 5. Skeletal muscle is 37.5%. BMI is 21.4

      I would like my total fat percentage to be around 17% and visceral around 5. So I’m almost there. During these weeks on LCHF, my protein intake has consisted primarily of fish or chicken, while the fat intake has come in the form of eggs, coconut milk, and cream. My carbohydrate intake is has been around 50 grams per day.

      So I'm a happy bunny. Its hard to argue with results. However, the question that keeps popping in my head is - shall I continue with the diet after reaching my goal ? Perhaps I can return to a more balanced diet (with more fibre and fruit) but just not binge on bread & biscuits. It would be a real shame to have worked hard to get to this point, only to relapse.

      Any pointers/advice/tips/suggestions would be greatly appreciated!!

    10. Alison
      Reply to comment #4104 by Charlotte

      I was diagnosed with Type 2 diabetes 10 years ago, which was discovered after losing a great deal of weight with with zero effort. Since then I've cut out most fat from my diet, and kept to a low calorie regime. LCHF seemed like the dream alternative - meat with the fat on, cream in my coffee, streaky bacon, butter on my veggies. However, I've been following the Induction phase of LCHF for 6 weeks now, but instead of losing weight I have actually put on a few pounds. I've also suffered from frequent bouts of diarrhoea and heartburn.

      Very disappointed, so I did more research. While the Atkins diet book devotes 357 pages to saying don't count calories, on page 129 it says women should aim for 1500 - 1800 calories per day. So I sat down and worked out exactly what I was eating. I was horrified to discover that the 45 ml cream per mug of coffee @ 5 mugs a day, was accounting for 1000 of those calories - leaving only 500 - 800 calories for food! And as I have metabolic syndrome, that figure is more likely to be the lower one - 500 calories. This means that my intake of creamy coffee alone was already two thirds of my daily fat allowance, without counting the rest of the fat which I was eating.

      The problem was, clearly, that I was eating TO MUCH FAT - with no effort at all! This possibility is barely mentioned by this website, or by Atkins, or by the Swedish Diet.

      I know I could have solved the problem by drinking black coffee, but that was a sacrifice too far! I'm glad I've had this high fat "holiday" but I've now returned to the previous low calorie diet. The whole milk I drink hot in my coffee amounts to about half the calorie content of cream; Butterbuds sprinkled on my veg is only 10 cals per sachet; and my recent discovery, Konjac Pasta and Rice, is only 9 cals per serving of 100 g. Wish me luck!

      Reply: #4111
    11. Desi
      Hi Alison,
      I've also read a few of Dr Atkins books & it does say somewhere "If your following Atkins guidelines & not losing weight then you may have to look at the calories you are consuming". I also believe it does say that on the Diet Doctor site too.
      You also said you where having 45mls per cup of coffee. The Atkins nutritionist say you should only be having 45mls per day.
    12. Kallie
      I'm 81, 5'1", weight 111 and I'm eating the wrong things I guess. My A1Cs are always above 150 and I need a solid meal plan for every day, month to month. My husband eats what I do (I'm the only cook) and we go out occasionally for dinner. Please help me. I need to get my numbers down. I just started walking for a half-hour a day and hope that helps. I do drink a lot of water; maybe 2 to 3 glasses a day. I've had type 2 diabetes for about 12 years and just recently started recording my numbers.

      Thanks. Please tell me what to do!! I'm really up the proverbial tree when it comes to diet. I don't eat many potatoes, with beef stew I limit myself to six small pieces, and at dinner we share a small potato. I don't eat fries, I can't eat Fritos or potato chips but I do snack on sugar-free cookies (and they taste terrible!).

    13. Lynn
      Desi

      hi again this is Lynn in OZ.
      I just had my blood test and my Cholesterol has gone from 4.9 to 6.8 ....holy cow!!!
      I have not lost any weight and my blood pressure is sky high at 190 over 81.
      I am devastated as I have been so faithful for 4 months.

      I think I will have to give this diet a miss for awhile and go back to my dietician diet where I lost 5 kilos. and my cholesterol went to 4.9. I hate to do it as I enjoy this way of living.
      I sure will not be eating cabs again or sugar as my glucose went down from 10.8 (borderline diabetes) to 7 .
      Mind you, I was on Statins which give you diabetes within 3 years so they did not help the glucose levels.

      I have stopped my statins 2 weeks ago so that too could have affected the cholesterol levels
      The statins were killing me and I could not even walk some days,......now I am a new woman without them.

      I am going to try some Bergamot capsules that are a natural cholesterol lowering supplement.
      I will keep you updated.
      Cheers
      Lynn

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