Low Carb

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. Video course
  3. What to eat – in 31 languages
  4. Success stories
  5. How LCHF works
  6. Tips and recipes
  7. Recommended cookbooks
  8. Learn more
  9. Q&A

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.

  • 2. Video course

    How to Eat LCHF Video Course

    Do you want to watch a new high-quality 11-minute video course on how to eat LCHF? And about the most important things to think about on an LCHF diet? Sign up for our free newsletter and you’ll get instant access to it:

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    3. What to Eat

    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.

    Low carb foods

    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, Ruthenian, Serbian, 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).



     

    4. Success Stories

    Here’s inspiration: 100+ success stories. Slide image below horizontally to see more stories.

     

    Women 0-39     Women 40+      Men 0-39      Men 40+      Diabetes      All Stories  



     

    5. 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 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 produces a feeling of longer-lasting 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 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

     

    6. 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


    7. 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!

    8. 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.

    4,190 Comments

    1. Judy
      Eat more fat.
    2. Desi
      Hi again Anne,
      I was thinking about your problem.
      I thought you maybe you could take some boiled eggs with you.
      The motel/hotel will probably have a bar fridge where you could keep them.
      Hope this is a help. Desi
    3. Luis Solano
      Hi, I am been 1 and half year for Low carbs and High fats, Is it help my cure ADRENAL MASS???? I pray for that... I need your feedback and honestly thank you much

      Luis

    4. kat
      Hay there... Sorry but What If someone is a vegan....? Not much left to eat but vegetables....
      Reply: #4155
    5. Desi
      Hi Kat,
      Look at the Files. Dr Sarah has a Tutor Session on Vegan diets. This may help you.
    6. Jeffrey
      Hi,
      Just a quick question:
      I understand that the fewer grams of carbs you eat per day and the fewer grams sugar you eat per day will directly effect the amount of weight you will lose and how quickly you will lose it.
      I also understand that staying somewhere around 20 grams of carbs per day is ideal. So, mymquestion: is there a rule of thumb for sugars? Or should sugars be avoided 100%? Is a little fructose or lactose intake going to dramatically inhibit weight loss?
      Thank you!
      Jeff
    7. facebook weight loss support
      Your blogs and every other content are thus interesting and helpful it makes me return back again. http://www.facebook.com/skinnyfiberreviewsandrecipes
      Reply: #4159
    8. joan
      3 weeks now 6lbs gone with jut walking no more excersice
    9. Desi
      If you follow this WOE then you don't need to don't need to take any supposed Skinny Fibre Products.
    10. Nebula
      All you people need to watch 'Statin Nation' as you seem to have fallen for the Big Pharma cholesterol mantra which causes misery to people and makes the peddlers billions and billions off the back of this misery.

      http://www.statinnation.net/

      http://drmalcolmkendrick.org/

      https://www.youtube.com/watch?v=Ry1Z8buyd8I

      No, I am not anything to do with these people, just someone who has listened, and watched their teachings and think others should at least be aware of the other side of the argument.

      Reply: #4161
    11. Desi
      No Nebula,
      Thanks for that, but you are mistaken.
      Most of us here feel the same way you do about Statins & wouldn't take them if we were paid to do so.
      That is why this site promotes the Low Carb HEALTHY FATS Diet.
      You can find lots about Statins here in the files.
    12. Peyton
      Hi,

      Does it matter where my carbs come from if I am eating 20 grams or less? Additionally will not eating sufficient food stagnate my weight loss? After breakfast I am usually full for most of the day.

    13. Desi
      Well I'm sure you still want to be healthy Peyton. That's why you're looking at your diet. So it would be best if the carbs came from fresh vegetables & not things like sugar.
      "Additionally" just because you're reducing the amount of Carbohydrates you're eating, you should still be making sure you're eating sufficient food!
      ie: Proteins, Fats, Water & a small amount of carbs.
    14. Angie
      I don't know if you can help me or not, I'll ask anyway.
      I'm not diabetic (I've had tests done) but I do get hypo in the afternoon if I don't have enough to eat during the day.
      Would a low carb, high fat diet be suitable for me to try?
      Reply: #4165
    15. Desi
      Hi Angie,
      We attended a 4 hour presentation last night at the Sydney Uni where there were many international experts on the LCHF lifestyle.
      Professor Jeff Volek was one of those presenting & I remember hearing that our blood sugar was much more stable on a LCHF diet.
    16. Ronnie
      Hi
      I just started the LCHF way of life 10 days ago; however, I'm feeling very bloated this past few days! Like the carb bloat! Any ideas what's going on - as I'm afraid I'm going to balloon in weight with this way of eating....
      Many thanks
    17. healthy weight loss

      healthy weight loss

      Healthy weight the healthy way
    18. Dr. Adams
      Here is my actual experience how I lost the weight after the birth of my daughter. The key to all weight loss is in the exact combination of foods! This works!
      When you combine the right food in the right measure together they create a synergy affect which doubles weight loss in half the time! I learned this from my nutritionist and it worked See here http://goo.gl/GFYLx8
      Reply: #4169
    19. Desi
      Sounds like you're trying to sells us something.
    20. Sarah
      I would like to know how safe will it be for me who is a SLE 《(Systemic Lupus Erythematosus) for the past 19 years》sufferer to follow the LCHF lifestyle? I desperately need to loose weight. I also use Warfarin 5mg ( to thin my blood), Prednisone 10mg and Azamun ( immunosuppressant) 200mg per day.
    21. Desi
      Hi From Oz Sarah,
      Give it a go!
      I have a friend who also has SLE & after seeing how well I was doing with this lifestyle. She's been eating this way for the last few months too & is doing great.
      B/C this WOE reduces inflammation she has been able to stop taking the Prednisolone.
      & B/C our bodies do not retain water with this WOE it makes losing weight easier.
      As for the Warfarin you already know not to over do the leafy greens.
    22. frank
      I have been on this diet since sept 16, 2014
      weight from 267 to 206
      a1c from 6.8 to 5.8
      total cholesterol 290 to 143
      HDL 33 to 42
      LDL 129 to 87
      Triglycerides 270 to 69
      blood pressure is now 120/76

      I am amazed at these results

    23. bc
      I have developed bile reflux. I know I need to stop another unhealthy behavior that is contributing but I am concerned with the amount of fats I am eating now. I have had bad symptoms of late. Down 13 of about 60lbs so far and my insulin needs are a little more than half what they were already. What should I do about the fats?
      Reply: #4174
    24. Desi
      Hi bc,
      Try & stick it out a bit longer. It may take your bile duct a bit longer to adjust to this WOE.
      It took my blood result almost 6mths to rectify & we all have different metabolism. So who knows how long it may take you to really see the benefits.
      All the best, Desi
    25. Ron Bourgeois
      Beware of Smart flower powered by WIO. It is gaining popularity and tastes way too good to be for real. I wish someone major would do a definitive test. They claim 4 carbs for the flour and 1 carb for the bread.
    26. StressBunny
      Quick update: I used the diet to lose some weight - specifically, fat. And it has worked a treat! I stopped the diet over a month a go - having achieved my ideal weight of 60kg (plus/minus 0.5kg). The total fat is now 14.5 and visceral fat is 5. But I didn't just diet - I used the gym approx 3 to 4 times a week (mix of cardio and weights - as programmed by the instructors).

      I am now back to a more balanced diet - muesli and milk for breakfast, a meat+rice lunch, a cereal bar or banana for afternoon snack...and vegetable soup+fruit for dinner. Maybe some yoghurt if I'm still hungry. So overall, not THAT high on carbohydrates, but very low on fat now. And in the past 5 weeks or so, my weight has remained constant. I still go to the gym.

    27. Mary
      i made the oppsies.
      I consider these to taste worse than rice cakes and a total waste of eggs and cream cheese!
    28. jcherni
      I've done LCHF for 8 mths before, lost almost every lb I needed to lose. I am not diabetic, but checked my sugar anyways because fasting bs is always a tad high (116-125). I fell away from this woe for about 3 mths, gained almost all my weight back (6lbs) but am now back on it and my sugar was 116 after very LCHF for 5 days. Has anyone read how long it takes your blood to rid of excess sugar? Seems even after 8 mths it was still in that range. What the heck......
    29. Nyasha nyemba
      can you do the LCHF diet when you are breastfeeding, won't the baby lose weight too?
    30. 1 comment removed
    31. La Sonya Johnson
      I would like to join, but what is the difference between lchf and Atkins? Seems the same...
      Reply: #4182
    32. Desi
      Hi La Sonya,
      Atkins & LCFH are similar. The good thing about this site is the support given by other Low Carbers.
      I have been eating this way since 12th Nov 2014 & have lost about 15kg (33+lbs).
    33. Julie
      hi, I have heard alot about the LCHF and getting my kitchen ready to start on our new life change
      . I myself do not think I will have any problem because I love all kinds of veggies, my husband on the other hand is a very picky eatter and does not like alot of veggies. He will eat a salad or green beans but anything eles is no dice....what can I feed him in place of carbs ?
      Reply: #4184
    34. Peter Biörck
      Hello Julie!

      I don´t think you have to eat so much veggies if you eat lot of other nutrient dense food like egg and liver.

    35. Kathryn
      Discouraged for my husband, he has been on LCHF diet since March 2015, happily he lost 25 lbs. and test results for fatty liver have greatly improved, but other health markers have not improved as great as we had hoped. He is eating around 50 grams of carbs a day, sometimes less. He also is suffering quite badly with reflux, we thought it had improved in the beginning so he stopped taking meds but symptoms reoccurred so he is back on Nexium. Should he stay on the diet and cut back further on the carbs, will the health markers get better as time goes on? We thought so highly of the diet from the beginning but we are a little discouraged. Has anyone else gone through this? Any advice/encouragement would be appreciated.

      Liver ALT was 95 now 24
      Liver AST was 52 now 22
      LDL was 3.45 now 4.06
      HDL was 0.87 now 1.05
      Fasting Glucose was 5.7 now 5.9
      Hemoglobin A1C was 6.2 now 5.9

    36. New
      There was a lot of bad press years ago regarding the negative health impacts of the Atkins low carb diet. How is this different and healthier? Thank you.
      Reply: #4190
    37. Michael
      Vielen Dank für die Infos und deine Arbeit, Andreas!

      Ich habe eine Low Carb High Fat-Seite auf Deutsch erstellt:

      http://low-carb-high-fat.de/

      Beste Grüße

      Michael

    38. Desi
      Today I read a very inspirational story about a woman in NZ who lost half her body weight in 11 months!
      She said she did it to improve her health & not because she was unhappy with her appearance.
      She said she didn't want to have to follow a "Diet" as she knew she wouldn't.
      She decided to eat only foods that didn't need an ingredients list.
      Well this is pretty much what I've been doing for the last 8mths. My weight loss today is 16.6kg (36.5lbs). My weight loss is slower probably due to me being unable to exercise like she can.
      But I'm happy with it & I will never go back to eating the way I was.
    39. Tracey
      Hi, I have been following this way of eating for more than 2 years and too will never revert to a different way of eating. However, I find that I am eating more and more salad and veg and possibly neglecting the high concentration of fat. I really do want to cut carbs as LOW as possible but I don't want to cut out veg. Am I just being stubborn...????

      Sometimes you need to return to basics - maybe this is it?

    40. Tracey
      New, years ago there was a lot of bad press because people, especially "those in the know" didn't know what it was about and didn't bother to do some of their won research. Our medical fraternity are lazy and everything about food for 30-40 years has been based on bad science.

      Today, there is still a lot of bad press about this way of eating, but some in the medical fraternity and have taken anecdotes, analysed and research them and the results and EVIDENCE are outstanding. There is now a lot more SCIENCE behind understanding this way of eating and is NOT a fad as has been thought.

      There is so much amazing info out there - I would suggest read some if it for yourself and make a decision. You will NOT go wrong.

      Eg of an outstanding book : Big Fat Surprise by Nina Teicholz - its like a conspiracy theory on food :-)

    41. Petteri
      This diet or way of eating as i prefer to call it DO work.
      Reply: #4192
    42. Desi
      I agree with Petteri. This WOE - "Do work".
      I have now lost 17.3kg = 38.1lbs & my doctor is very happy with my blood results.
    43. Marg
      How does this diet work for someone with Kidney Disease, where we have to limit our proteins?
    44. Michelle Preuss
      how much does the book cost I don't want to print the hole pages just 11 to 16 I don't know how to only print those page those are the ones that I would like to have on hand thankyou very much I would like to here your coment about that and how to do it
      Reply: #4197
    45. 1 comment removed
    46. Deborah
      I am confused about something. I found a recipe for an egg soufflé or keish, which calls for heavy whipping cream. Then I read an article that the heavy cream has milk in it and a LC eater shouldn't use it. It wasn't in your material. I love the soufflé for breakfast and sometime lunch or snack as you can prepare it ahead of time and keep it in the fridge and freezer. I have just begun the LC lifestyle and don't want to mess up what little time I have invested in it so far.not. There are 2 cups to a 9X13 baking dish. Thanks
    47. Desi
      Hi Michele, To only print the pages you want click on File. A box will open. Click on Pages & enter the pages you only want to print ie: 11-16
      & it should only print those.
    48. Desi
      The TV here in Oz has been full of the news that a Pharmaceutical company has found a drug to help Alzheimer patients.
      The drug stops the Amyloid protein from adhering to our brains.
      Our brain is the fattiest organ in our bodies - About 60% fat.
      I wonder if the LOW FAT regime is responsible for Alzheimer's, may if has made our brain less slippery thus allowing the Amyloid stick to the brain???
    49. 1 comment removed
    50. Desi
      You sound like you're trying to sell something Jess Roberts.
      We are all here to SHARE information. Not to sell dietary products.
    51. Virginia
      Wanting to know about risks of lc for 13 yo T1 boy? Do kids need x amount of carbs for concentrating at school? Or for growing bones etc? Also his 9 yo sister (none diabetic) any known risks for her on a lchf food plan?
    52. Charlotte
      Has anyone else on lchf struggled with their sleep? I cannot drift off to sleep anymore and the timing is consistent to when I started lchf.
    53. Panic
      To the person who made the oopsies and hated them .. I suggest you try them with Mayo instead of the cream cheese. If you google T-Man rolls you will come up with the recipe. I found that recipe several years ago and the taste is much better than oopsies by far.
    54. Panic
      Here is the link for his rolls which he now calls Revolution Rolls. If made in a muffin top pan they look like hamburger buns.
      http://forum.lowcarber.org/showthread.php?t=342185

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