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 28 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

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
  • 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.

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!

3,844 Comments

  1. Zepp
    Yes.. cut out or limiting the chicken or ad a fatty curry!

    Minced meat is often 60 E% fat!

    http://www.fineli.fi/food.php?foodid=11562&lang=sv

    Hwo says that you eating to much protein?

    Moste people eats to little!

  2. sandra
    No offence Zepp, but as a mechanical engineer this question wasn't aimed at you! Just because your diagnosis was incorrect doesn't give you any qualification to recommend what could be a very dangerous diet change to people who do have FH. But as you've asked, her father died young from heart attack, she has 4 siblings, one already dead, and another with same diagnosis, also an aunt with FH. As I stated it is "indexed" in Scotland. Full genetic screening along with a database of those known to have the condition. Also according to my research this is definitely not a male condition but affects both sexes..... quotation from British Heart Foundation- "If untreated, about 50 per cent of men and 30 per cent of women with FH will develop coronary heart disease by the time they’re 55.

    On average in the UK, one person a day with FH has a heart attack. About a third of people don’t survive their first heart attack, and many who do survive will have damaged hearts."

    I am not opposed to this diet, I'm on it and think it's brilliant, but this is a serious point, it's not enough to say 'most' people will benefit, or 'listen to your body' when there are actual risks for some people, be they a minority or not. So I'm addressing this to Andreas Eenfeldt, and whoever else is involved with this site. I notice in the early stages of this site people made simple suggestions on spelling and grammar which were responded to, I also understand how busy you all are, but shouldn't this risk be considered and somehow addressed on this site????

    Replies: #3803, #3805
  3. erdoke
    First of all nobody should ask for medical advice on an open forum. What if Zepp (or anybody with a nickname and avatar) said he was a medical doctor and Ali starts following his advices? Even Dr. Eenfeldt should not be asked for medical advice on this forum. Don't you understand basics of medical practice?
    Consult your physician, or if he/she cannot be trusted when it comes to a specific topic/condition find a specialist you trust!
    Regarding diets, it is very difficult to cause short term problems by recommending anything that does not look outright weird. On the other hand, FH is a genetic disorder affecting ~0.2 % of the population and should be diagnosed in order to be respected/considered before making a recommendation or a medical advice. How can anybody be responsible for advices given with best intention, but not knowing these conditions? If you know you have any abnormalities that information must be shared with your physician too.
  4. sandra
    Erdoke, thanks for your reply. I am so sorry if I caused offence this was certainly not my intention. I thought my intent was obvious, but realise it could have been worded better so sorry for that.
    I wasn't looking for personal medical advice for me or anyone else, what I was asking was wouldn't it be a sensible suggestion to have somewhere, possibly in the introduction to this site, to mention that this could be a bad idea for some people. Now I also realise that people do have to take responsibility for their own health, but as most of the blog here, not the forum, I assume is by doctors, I was simply trying to get their thoughts, I didn't ask for a personal recommendation, or a diagnosis. I thought I was just raising a possible issue. I thought that would be ok here.
    To Zepp, I hope I did not offend you, you were the one who kindly suggested on the first place that this wouldn't be a good idea for someone with FH, and I thank you for that, and also all the other wonderful suggestions you take the time to make on here, much of which I have tried to read and try, also my husband is a mechanical engineer!!
    Sorry again if I caused any offence, it genuinely was not my intention. I try to read this site at least once a week, and am impressed with the efforts made to try to help so many. Perhaps I became too focused on a personal concern, sorry.
    Reply: #3808
  5. Zepp
    Im not taking any offense and as Im no doctor, nobody shall take any advice frome me.. im just like to spam this site whit my one thoughts and knowledege!

    There are very good reasons for that Eenfeldt dont give personal recomendations/dietary advices on internet, he is a MD!

    But we others that stick to this site like to disusse a lot of topics thats related to diet!

    I know that there is a high mortality in some scottish citys.. I think it was Aberdeen?

    I altso seen a TV-program about the topic.. it could be a heredety problem.. it could be a question about a bad diet.. or both!

    And as I do have trye to read up about FH.. it seems that femal gender is protective, but not in a special region of Scottland!

    That make me to think that is a combination of heredety and diet!

    In all other countries.. FH is one of a million!

  6. Sandra
    Hi Zepp, thanks :)

    I'm no doc either, west of Scotland is pretty bad, that's where I am. They always said it was too much fish and chips cooked in lard, but from what I've read here its probably the potato and batter and fizzy sugary drinks we wash it down with!!! And an unhealthy dose of genetics possibly too. My paternal Grandmother was a traditional cook, loads of roast meat on Sunday, cooked with fat, and plenty of veg, she lived till 90. My maternal grandfather died at 48 from CHD, and in my husbands family he is the first male for two generations to make it to 50!!

    On the topic of FH, I don't necessarily disagree with what you said, after all, the medical advice for everyone with high cholesterol is don't eat fat, and that has been proved wrong, so I'm quite sure some or many may be misdiagnosed and could possibly benefit from some changes. I too had read first that it was mostly male, but then read it wasn't, and patient information leaflet from doctor said it affects both, though higher incidence in men. As for doc not commenting as he's MD, I understand this isn't for personal consultation. My initial opening comment was to try and say, should there perhaps be a wee comment from the doc to mention this, as for example it tells diabetics to consult their own doctor as they may have to reduce insulin doses. That was what I meant, but I didn't make a very good job, Think I'll leave it at that...
    If you do find any good references for this it would be great to read them. I'm trying hard to understand the science, if fat doesn't increase bad cholesterol, why have FH people not eat saturated fat as isn't it the bad ldl they can't remove? Should they reduce sugar?? There is a lot of advice on leaflets but no explanation, and medical information on internet for doctors is beyond my understanding.

    Thanks again for your help and kindness.

  7. sandra
    Here's a link to web page where you can download British Heart Foundation booklet on FH if you like.
    https://www.bhf.org.uk/publications/heart-conditions/m111f-inherited-...

    Here are 2 quotes from it, they are what I based my comments on :

    page 12 "FH, which is short for familial hypercholesterolaemia, is a condition which results in exceptionally high cholesterol levels. It’s an inherited condition. This means that it’s passed through families and is caused by one or more altered genes. These are often referred to as ‘genetic mutations’ or ‘gene alterations’. About one in every 200 people in the UK has FH, and it is one of the most commonly occurring inherited conditions. In people with FH, high cholesterol levels are usually present from birth and continue throughout life."

    Page 23 "The inheritance pattern for FH is autosomal dominant. This means that each child of a parent with FH has a 50:50 or one in two chance of inheriting the condition. It can affect boys and girls equally and cannot skip a generation. So a child cannot inherit FH if neither parent has it.

  8. erdoke
    No problem Sandra, and although my post was added as a reply to yours, it was in fact meant to anybody who seeks medical advice on open forums, like Ali G a bit further above. It is simply not a good idea. In another topic there is a guy trying to contact Andreas for cooperation. Why does not he have a look and find the "Contact" link at the bottom of every page on this website? Sometimes I just don't understand people...

    To your follow-up post. If I was living in Scotland I would take vitamin D supplementation almost all year. I believe Scotland holds the negative record for 25(OH)D and that's very serious.
    Even during summer you don't have the opportunity to get enough UVB. Based on recent research I suggest that adults take around 4000 IU/day supplementation whenever sufficient exposure tom(summer) sunlight is not possible. I strongly believe that this is the single most important dietary intervention in Scotland, and in fact in many countries.

  9. Sonnett ZA
    Hi guys...
    Haven't been here in a while.... quick question,
    I would like to know if raw goat kefir milk is a good option and appropriate in the lchf lifestyle??
    I have googled all week and can only find alot of positive information on health benefits, but not much on nutrition, carbs etc vs regular goat/cows milk/cream.
    I have just started fermenting my own raw goat milk kefir and would like to ensure that I am making the right choice.

    Regards,
    Sonnett

    Reply: #3810
  10. erdoke
    Fermented and matured dairy is the best for adults, so you are getting it just right.
    Reply: #3811
  11. Sonnett ZA
    Great, thanks. I was just concerned that the carb or sugar count might be higher than normal cream...
  12. Ali G
    benecol for reducing cholesterol - is it still okay to take that or is it too high in sugars/carbs (i don't hve any in the fridge at the moment)
    Reply: #3813
  13. Zepp
    In Sweden it have a label that state its not for people whit high cholesterol!

    Its another higly processed junkfood whit some phytosteroles!

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

  14. Peter L.
    I thought beets were great for you and that sweet potatoes/yams were okay too. Are those root vegetables right out as well? I stocked up on beets recently and I don't know whether or not I should keep them.
    Reply: #3817
  15. Linda
    I wanted to get a glucose meter so I can get myself into the low ketone but I think I got the wrong kind of meter:-( the number on it say mg/dL. Is there a way to read this so I can still use it or do I need to get the one recommended on the site?
  16. Zepp
    mg/dl is american values for glucose levels.. 100 mg/dl = 5,5 mmol/l.. its normal fasting values!
  17. Zepp
    Its real and healty foods, but high in carbs.. eat them seldome to plates that need them.

    You can eat radish, daikon, rutabaga, carrots, turnips.. those are low in carbs.

    http://www.fineli.fi/foodclass.php?classif=igclass&class=root�...

  18. Mark G
    Personally, I would accept nutritional advice from a mechanical engineer over a M.D., all else equal.
  19. shelley
    I am freaking out a little. I've only been on this diet 3 days but I am GAINING!

    There's no doubt I am metabolically impaired. Since last July I've been eating mostly whole foods with a focus on lower fat and doing weights plus hiit and have only gone from 221 pounds to 210. Mind I have dropped 6 clothing sizes so body comp is improving but STILL! (I am 5'7" female)

    So I decided to try the LCHF. so far in 3 days I am back up to 215. I've had normal elimination and don't feel like I am retaining fluids.

    Yesterday I had only 38 grams total carbs and under 2000 calories. I don't eat out, instead making all my own food at home. Still I am up another pound today! I will cry so hard if I lose the ground I've made since July!

    I don't know what to do.

    Replies: #3820, #3824
  20. Zepp
    One naturaly differ more than that in three days!

    Drink two glass of water and you have gained a pound!

  21. lew
    I see alot of people on LCHF post about their diets being 75% fat or more. Im in my 6th week and use Lose It app just to keep track of my Protien-Fat-Card percentages. I seem to Hover around 55% to 68% fat while my carbs hover around 3.5 - 7%. So i know I should cut back my protien and add more fat.
    Any tips besides slathering butter, cream cheese and mayo on every thing I eat. Ive seen recipes for fat bombs, seems like they would be a good way to "snack" some extra fat in.
    Any ideas would be greatly apreciated!
    Thanks!
    Reply: #3822
  22. Zepp
    Are you shure you need to do that change?

    You know this 75-80E% fat is the hard core LCHF.. or Atkins induction!

    One tip is to change chicken to pork.

    Reply: #3825
  23. Ali G
    I'm doing really well. 71bs weight loss in 10 days. but .....Why the HIGH fat? I'm not suggesting low fat things but why not just an ordinary diet cutting out carbs & sweet things?

    It almost pains me to keep adding cream cheese, butter, double cream, crushed streaky bacon etc ...........

  24. lew
    Hi Shelly,
    Im so not an expert, But, I would say just stick with it! Anytime you drastically change your diet your body will initially respond dramatically. give your body time to learn what you are doing and make adjustments. Try to stay with it for at least 4 weeks, I think you'll be pleasantly surprised at how your body adapts and how good you will feel:)
    Good Luck!
  25. lew
    Hey Zepp,
    Not sure, i feel like at first the hardcore approach may be a good idea for me:)
    Reply: #3826
  26. Zepp
    Yes.. if anything is good, the hard core variant must be more better??

    Now that you know.. you can try it out, stay on it for at least three months.. no cheat days!

    But, its almoste what you do over a year thats have moste impact on your healt.

    Dont even think that there are any magical numbers that get you in any longevety mode.. its more complicated then that!

    The thing still is.. one dont like to burn the candel in both ends!

  27. Van
    I have one question which might be kinda odd, Ive been doing high fat low carb for 4 months, the question is my Bowel movement has been regular but has been really sticky, like not a clean drop,.just wondering if this is common ? or what could be the issue, more fiber?
    Reply: #3828
  28. Zepp
    Its not common.. rock hard pebbels are more common as beginners problem!

    Could be to much fat/calories by fat.. bad gall/bile production.

    Try some homecures like phsyllium seeds.. or "the magical raw potatoe starch cure", or more cheese!

  29. Victoria
    I started the LCHF diet and did really well following it. But after two weeks I developed heart palpitations that did not go away no matter what I did.

    I saw my doctor to make sure there was nothing wrong with my heart.

    She recommended I increase my carb intake slightly as I was getting almost no carbs. After increasing my carb intake slightly, the palpitations went away.

    After researching on the Internet I learned other people have had similar experiences with the same kinds of eating plan and have alleviated the palpitations by increasing carbs.

    My doctor suggested it was "temporary" because my body was reacting to being "normal" but I just simply do not believe that, as it is not "normal" to have heart palpitations & fluttering all day 24/7 for a week.

    Has anyone else experienced this and found that by slightly increasing carb intake, it resolved?

    My doctor advised I was on what she called a "Paleo" diet that needed to be modified for my body type.

    Let me know your thoughts.

  30. Zepp
    I think your doctor is right.. as you understand this is a common side effect.. like constipation and losing weght!

    We know only two cures, 1 up the carbs till it gone, 2 ad more salts, comon table salt and/or magnesium/potasium salts!

    Nr 1 is obvius, its a switch of fuel and your ability to make ketolysis in your heart have to be upregulated.. i.e. your body need to upregulate ketolysis ensyms.. after that your heart prefer keton buddies!

    Nr 2, when you carb intake drops your liver need to make glukos.. it need to upregulate glukoneogenesis, it means that it need to lower insulin secretion for glucagon to be more active for that purpose!

    And insulin have other things to take care about.. like regulating salt reabsorbtion in the kidney.

    Its quite common as beginner that one get very tirsty and pees more.. and one lose more salts.

    On top of that, junkfood is quite high on salts, real food frome real groserys you need to salt on by your self.

    I think you have a good doctor.. seems he/she understand basics about metabolisme?

    Did you find those comon beginners advice that one should/could drink a cup of broth every day?

    Broth is rich of míneral salts!

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

  31. Christian
    Hi!
    Does someone also has Infos on a cyclic ketogenic diet?

    To max out Testosterone, HGH and Thyroid?

    Is 1x week ok?

    Only starchy carbs?

    Reply: #3832
  32. Zepp
    I think you should Google Lyle McDonald.

    http://www.bodyrecomposition.com/

    I altso think he is the autor of the Ketogenic diet book for body builders?

    http://www.amazon.com/The-Ketogenic-Diet-Complete-Practitioner/dp/096...

    Those things you wright about is for elit for us others its more about glykolysis kapacity and anerobic kapasity.

    And did you know.. there are a lot of writings out there about Lyles advices.

    I think that starchy tubers is healtyest, it provide some nutrients to, that could benefit.. otherwise one could drink Coca cola!

  33. Christian
    Hi!

    yeah I know him :)

    Just thought maybe someone already had tried it and would share information...

    I did 1 refeed on friday and really feel better but also hungrier (leptin in balance?) than before but was also quite low with calories.. been interested how I will progress further because have a huge stall since 4 months even though I changed all....

  34. Saba
    I've started this eating plan for 2 weeks now and I'm getting a little constipated. Any ideas to help?? Thanks. S.
    Reply: #3836
  35. Desley
    Hi Saba,
    Constipation is very common when starting.
    Are you drinking enough water. You need at least 1.5 -2litres of water a day.
    Since starting on a LFHC diet I have given up Tea & Coke Zero & don't drink anything else but water.
    Also are you eating enough fat & fibre. I have 1/2 an Avocado a day & 2 cups of salad greens with olive oil & vinegar.
    You can take Pysllium capsules or powder. But make sure you take it with plenty of water.
  36. Zepp
    Desley is right.. its a beginners problem.

    But I prefer whole phsyllium seeds and/or magnesium.

    Every second day is apropriate on this diet.. its not that much waist.

  37. Desley
    Hi Zepp,

    Thank you for the tip. I wasn't familiar with Psyllium Seeds.
    So I've just Googled where to buy them in Australia.
    Will try them.
    re: the Magnesium. How do you take that. In tablet form?

    Reply: #3838
  38. Zepp
    Yes.. and there are different forms of magnesium, some is for your healt, others is used in laxatives!

    Take psyllium seeds on your yoghurt and drink a glass of water afterward, I take them in a glass of water!

    Psyllium seeds are best, but some takes linsseed or other whole seeds.. one can make one owns musli and take som nut chips too!

  39. Desley
    Thanks again Zepp.

    I've been getting Cramps, so I've just taken 1 x 600mg Magnesium tablet.

    At the moment I'm keeping my carbohydrate level at 20mg or less a day.
    So I'm not eating things like Museli or yogurt.

    My Blood Pressure & Cholesterol levels where slightly elevated.
    So I thought I've got to do something to improve my health & loose some weight.

    Since reducing my carbohydrate intake. My BP has returned to normal, I haven't had a blood test yet to check on my cholesterol. Will do that next month.

  40. someonethere
    Hi,

    I am diabetic type 1 for 15 years who switched to LCHF (<50 carbs)

    I DID EVERYTHING that was written in any book ( belive me everything ).

    I had ketones in urine, ate 210 grams of fat per day - limited protein to 1.4per kg.

    drink bone broth 3x a day - added salt / potassium / magnesium.

    i was ready to give up - even though my sugars were amazing 4-7 - no hypo in 5 weeks.

    i was feeling bad, tired all the time - irritated and started being depressed + CHEST pain which was scaring me the most - so i went to ER ... ( just to take anxiety of ) - of course everything okay with heart.

    Anyhow then that night when i came back from ER. i did next

    i took instead of 60grms of fats - 100. And what happend ... i felt ketosis finally. (how did i know ?because i felt it for first week ... than it dissappearead ) and i felt that good - that i couldnt sleep whole night :) its like switch turned on.

    I had all the symtoms of ketosis - finally.

    Now i feel much better - but have chest pain/heart burn.

    Do you think this is my stomach getting used to fats?
    It upsets me - i am affraid not to get heart attack or something ...

    Do you have any suggestions?

    And do you think that ( due to not being in ketosis for 4 weeks - feeling bad ) - now that i am finally in ketosis - its like starting from begingn ? I will need some time for body to adjust?

  41. Desley
    Hi Someonethere,

    I am not a Diabetic but I have high Cholesterol, so I started a LCHF lifestyle in Nov.

    Like you I have not be able to get into Ketosis no matter how hard I've tried.

    Now that you feel you've got it right. Would you mind sharing a typical days menu for me to try.

    Hope to hear from you soon, Desley.

  42. Dante
    I have a quick question, I know it says no pasta, but I am wondering about corn pasta?? As that is what I serve at meal times, we don't eat regular pasta, thanks...
    Reply: #3843
  43. Zepp
    Corn pasta is probably worse?

    If you mean Maise?

    Try shirataki nodles instead, or spagetti pumpkin.

    Reply: #3844
  44. Tobius
    Hi no it is 100% corn, not maize, all the ingrediants are is corn, nothing else in it...
    Reply: #3845
  45. Zepp
    As I know.. Corn is Maize?

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

    Reply: #3848
  46. paul
    I'm real interested in starting this diet and i've been doing a little research. My only question so far is about yogurt. The diet clearly states to choose hi-fat yogurt. But after checking the carb contents of a number of different yogurts at my grocery store, the one i found with lowest carbs was a lo-fat greek yogurt with 7g carbs per serving. All the other yogurts had higher carb listings. Is this the one I should go with?
    Reply: #3847
  47. Zepp
    They probably put in sugar in the rest!

    Plain strained yougurt dont have more then 3-4 grams of carbs.. and those is the lactose content from milk.

    Dont buy any junk, try another shop.

    Youghurt isnt that imporatante.. its that if one eat youghurt it should be real.

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

  48. Tobius
    Yes your right it is, sorry not sure what I was thinking, but I thought corn was allowed with this way of eating?
    Reply: #3849
  49. Zepp
    You are alowed to eat what ever you like, but if one like to reduce carbs, corn/maize is a bad idea!

    http://www.fineli.fi/food.php?foodid=29823&lang=en

    But make a difference betwen corn flour and corn on the cob.. its the same but corn on the cob is about 90% water a lot of fibers frome the shell.. and one eats it seldome to barbecues whit a lot of melting butter!

    Try Shirataki nodles!

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

  50. Rosie
    I have been on this diet for 4 months and have lost 30 lbs and my cholesterol has dropped from 245 to 190. I believe the secret to my success is strict compliance I have however included a once a week "eat anything you want for a day" and have had no problem seeing the pounds go down. This approach has helped me stay on the diet long-term and this way, I dont ever feel deprived. I do easily get back into ketosis by day two-three following the "re-feed". i was so happy to find this summation of how I have been eating......It works....Yay!!!
  51. Desley from Australia
    Hi Rosie,

    I'm new to this lifestyle, so I'm very unsure of what to eat.
    A typical days Menu for me ATM is;

    Mostly I'm been having eggs for breakfast.
    Either boiled with some mayo & lettuce or an omelette with either mushrooms or capsicum.

    For a morning snack I have one of these. Some Cheese or small Meatballs. or Celery sticks with Creamed Cheese.

    For lunch I have either 100grams of Chicken - Salmon or Roast Beef with a Green Salad.
    & For Dinner I have the same with a different meat.
    I'm drinking only water all day.

    It would be very helpful if someone like you who has been successful with LCHF, diet would share a typical days Menu with a Newbie like me.

    Thank you in advance

  52. Zepp
    Her you get som tips!

    http://lowcarbdiets.about.com/od/lowcarbmenus1/

    Try some new recepies!

  53. Rosie
    Desley,
    Good Luck...do not limit the amount of food you are eating though. If you are eating the proper foods, you dont need to worry about getting just 100grams or measuring anything. Eat more if you are still hungry. A wonderful thing I have found with this diet is that if you eat the right stuff, you will not be as hungry after a while. For me, I eat until satisfied. Also, steamed califlower has been my friend. I have found many recipies to spice it up, mash it up, or just it eat plain.

    Zepp...thanks to you as well!!!! I have learned a lot from reading here and appreciate your help.

  54. RikaF
    Hi I am new here to this forum and was just reading that you can get heart palpitations as a side effect on a LCHF diet. I have the genetic heart condition FHCM (Familial Hypertrophic Cardiomyopathy) which can cause heart palpitations in itself.
    I have been thinking about starting a LCHF diet for some time, have been doing a little research into it but have been a little hesitant to start due to my health. I am on various meds that control my condition but would like to know if anyone out there with a heart condition like mine can shed some light on whether they have had success on this diet. Also if they had any associated problems with regard to their condition whilst on a LCHF diet, what they were and did they have to change anything.
    My cardiologist is good and thorough but is an advocate of the common beliefs out there about cholesterol and saturated fat as many doctors and specialists are "lower your cholesterol and cut out fat". A certain amount of exercise can also be important but with my condition exercise especially the type that will aid in weight loss, can be dangerous. Therefore I have to look at diet alone.
    Cheers
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