Low Carb


LCHF for Beginners
– the Low Carb, High Fat Diet

Do you want to 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 33 languages
  4. Success stories
  5. How LCHF works
  6. Tips and recipes
  7. Recommended cookbooks
  8. Learn more
  9. Q&A
  10. Get started (the low-carb challenge)

low carb diet

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 a low-carb diet 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).

Skaldeman's fish soup
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.

There are solid scientific reasons why low-carb diets 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

Diabetes
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. Learn more




 

2. Video course

How to Eat Low-Carb, High-Fat 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), Chinese, Chinese (Taiwan), 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.

 

 


 

See all success stories





 

5. How Low-Carb Diets 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.

Insulin

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.

The most common problems on low carb


 

More on all possible side effects & how to cure them

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.

The Food Revolution – Dr. Andreas Eenfeldt4.8 out of 5 stars5 star89%4 star8%3 star0%2 star2%1 star0%37 ratings3751:51There’s a 2015 update available on the member site – free trial available – click image on the right.

More theory and practice

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

Dr Westman’s Guide to LCHF 2/5: How to Become a Fat-Burning Machine4.6 out of 5 stars5 star77%4 star15%3 star2%2 star2%1 star2%45 ratings4511:30The 5 common mistakes on LCHF4.7 out of 5 stars5 star76%4 star15%3 star7%2 star0%1 star0%39 ratings3909:25

 How to Do an LCHF Diet – Dr. Eric Westman4.6 out of 5 stars5 star71%4 star19%3 star5%2 star3%1 star0%52 ratings521:00:45 LCHF for Obesity and Diabetes – Dr. Jay Wortman4.8 out of 5 stars5 star90%4 star3%3 star6%2 star0%1 star0%31 ratings311:03:45A Worldwide Nutrition Revolution – Prof. Tim Noakes4.8 out of 5 stars5 star87%4 star6%3 star2%2 star4%1 star0%47 ratings471:06:09


 

Older videos on YouTube

LustigYT
Low Carb Explained

Low Carb Living
The Science of Low Carb



 


 

6. Tips and recipes

Choose a topic below for a thorough guide (on another page) or keep reading for a shortened version of all the guides.


 

 

 


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

Main Low-Carb Recipe Page

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-f9Oopsies
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.

Another bonus is if the cookbook is not full of artificial sweeteners, “treats” and desserts. Too much of these things can easily derail any weight-loss attempt, even if they’re labeled “low carb”.

Here are two recommended cookbooks.




Good luck with your new LCHF life!


 


 

8. Learn More

 



Low Carb is Fantastic for Reversing Type 2 Diabetes and Normalizing Blood Sugar

Do you have type 2 diabetes? If not you most likely know someone who does. And low carb is fantastic for treating type 2 diabetes.

DiabetesTestF9-reversedIt only make sense that eating less of what turns into blood sugar (carbohydrates) makes it easier to keep the blood sugar down. Low carb may be so effective that people with diabetes need to reduce their medication – especially insulin doses – immediately.

Better blood sugar from day 1. Less need for medication. And weight loss as a bonus. Low carb is a fantastic treatment for type 2 diabetes.

Learn more about Low Carb and Diabetes

PS: People with type 1 diabetes can also benefit from a low-carb diet. Learn More



How to Lose WeightHow to Lose Weight

Losing Weight Effortlessly
on Low Carb

Some people lose weight fantastically well on low carb, immediately on the first try. Perhaps the weight even stays off forever.

For others it can be a more of a challenge. Do you want to lose more weight or lose weight faster? There are many things you can do to improve your chances.

Read more about How to Lose Weight

 
 


Blood Pressure

 

Normalizing Blood Pressure on Low Carb

An elevated blood pressure reliably drops on low carb. This can be clearly seen in scientific trials, and it’s a very common experience for people trying it.

In fact, this effect can be so marked that people on blood pressure medication may end up feeling dizzy and tired from too low blood pressure. They’ve basically become too healthy for their medication!

If this happens you’ll have to reduce the dose of your blood pressure medication, or stop taking it completely, with guidance from your doctor.

Learn more about Blood Pressure and Low Carb



 

Side Effects on Low Carb

Avoiding Side Effects on Low Carb

Do you struggle when starting low carb? Do you get a headache, leg cramps, constipation or any of the 6 most common side effects? It’s usually possible to avoid them – and feel great while losing weight.

The main solution to most common problems when starting low carb is to increase the intake of water and salt. It’s even better to do it preventatively during the first week. If you do you’ll most likely not experience any of these problems, or they’ll only be minor.

Learn about the 6 common side effects on low carb – and how to cure them

 



 

Times 1984 and 2014


1984  Fear of Fat →
2014  “Eat Butter”

Chances are you’ve heard that a low-carb diet will kill you. This as a low-carb diet normally means we eat a higher proportion of fat instead.

This old idea is based on the belief that natural fat is not good for us. Even though humans have always been eating fat, somehow it was supposed to mess up our bodies, raising our cholesterol and giving us a heart attack.

The good news is we now know this idea was simply wrong. Check out these two covers of TIME magazine. The first one is from 1984 – the start of the intense fear of fat. Instead of natural food we got lots of low-fat products, loaded with added sugar and starch. This, not so coincidentally, marked the start of the modern obesity epidemic.

The second cover is more current, from 2014. It says “Eat butter” and the story is about how scientists are now realizing they were wrong to fear fat. What a difference 30 years make!

Just about everybody already knows that low-carb works for weight loss (and some other things). The good news is we now also know it’s safe… and likely even a very healthy way to eat.


Learn more about the obsolete fear of fat

Learn more about the causes of the obesity epidemic

 



 

Cholesterol

The unnecessary fear of fat and cholesterol started the epidemics of obesity and diabetes. Modern science shows what the mistake was.

We thought that all cholesterol was harmful. That a low cholesterol was always good, and that a high cholesterol was always bad. This was wrong. The truth is – as usual – more complicated.

More important than having a low cholesterol is to have a good cholesterol profile. To have a lot of the good protecting HDL-cholesterol, for example. And how do you get that? Well, the easiest way is to avoid sugar and flour, and instead eat enough fat to feel satisfied.

Cholesterol

Avoiding fat and instead eating a lot of easily digestible carbohydrates often causes a dangerous cholesterol profile: small, nasty, dense LDL particles and a shortage of protective HDL-cholesterol. This is probably why low-fat foods seem to cause more heart disease.

Read the science showing how low-carb high-fat improves the cholesterol profile

Read all blog posts on cholesterol
 

 
 

The Answers to Your Questions

Q&A

Do you have questions about anything low-carb related? We have ready answers to all common questions – and more.

Questions and Answers about Low Carb
 
 
 


 
 

Next

Keep reading about What to Eat on a Low-Carb Diet

 



 

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Do you have any suggestion – big or small – to improve this page?
Anything that you’d like added or changed?
 
Comment below or e-mail me at andreas@dietdoctor.com.

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4,243 Comments

  1. Great news Karen! I recently ate once a day for 3 months myself and had a great time. :)
  2. Surfdancer
    Very impressive stories!!

    2 questions please:

    1) What about fat in dairy- it's a sponge for toxins- of which, even organic animals have much of. Breast milk examined in even very healthy mothers showed tons of enviromental toxins. By eating dairy, esp fatty dairy aren't we ingesting far more environmental toxins?

    2) What about the harmful effects of ketones in the body that come with eating a very low carb diet?

    Thanks in advance!!

    Reply: #4253
  3. 1) If you're concerned about toxins in dairy fat I'd recommend going for organic dairy. Personally, I don't worry much about it.
    2) I'm not aware of these "harmful effects" you are referring to.

    Just get started Surfdancer. :)

    Bjarte - Team Diet Doctor

  4. priya
    Is grilled salmon ( at 220 degree celcius for 20 mins ) eaten on LCHF? After grilling with olive oil and few herbs, while eating I add cheese on top, Is this an LCHF food... I grill it in glass bowl convection oven ( NOT the MICROWAVE OVEN)

    Kindly suggest

  5. Hazel
    THE REAL MEAL REVOLUTION at amazon, used copy $396.00.
    Are you kidding?
  6. Tim
    I really don't know where to start...
    A friend suffering cancer and depression suggested LCHF for my major depressive illness I've suffered increasingly for the last twenty plus years, he said it had helped him, his mood and his enjoyment of life. What I didn't know at the start was that he got these improvements within one week!
    I found exactly the same, although not cured, time will be required, there has been such a significant improvement in my mental health that I can now see a future.
    Energy levels are up, depressive episodes down and lesser degree and enjoying things again!
    What has been a bonus, is the health improvements.
    Lost 10kg within a week, now down 15kg after two weeks.
    I got some blood tests to see how things had changed...
    Cholesterol from 7 to 4.3
    LDL from 4.9 to 2.8
    Testosterone, would you believe from 10.1 to 18.9, back into normal range.
    Interestingly my blood sugars haven't changed and are around the 5 mark.
    Salts, bicarb, etc all good!
    Blood pressure and heart rate down to normal.
    Yes there is some getting used to the diet, and you do make mistakes, but I'm not snacking, sticking to my two, wonderful interesting meals a day and not struggling to do so.
    Some interesting information for mistakes to 'tweak' your diet here. main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1143/Eight_Common_but_Dangerous_Mistakes_of_A_High-Fat_.aspx
    Thanks dietdoctor, you have changed, if not saved my life.
    Reply: #4257
  7. Tim
    correction to my last post,the scales were 5 kg out, lost 5kg each week, sorry.
  8. Nina
    So this is a high fat, high protein, high sodium, high fiber diet. I can dig that. I crave meat like nobody's business, salt too. Unless it's fruit, I rarely enjoy sugar, unless it's in my coffee...but with full cream in my coffee, I don't need sugar! Would it be OK to take a supplemental multivitamin with this? And I feel like the radical amount of salt suggested is not too good...and for the love of God, who even suggests butter on cheese?! Haha
  9. Maria
    Hi, Has anyone ever used 'Shirataki noodles', if 'yes' is it lchf?
    Replies: #4262, #4280
  10. olive
    I used it quite often but did not understand ICHF.
  11. Lyn
    How would one control stress related eating? I have been on LCHF for the past two years BUT......every time I experience stress, nothing but nothing can stop me from not eating chocolates. I self sabotage my desire to be at a normal weight.
  12. Jessica
    Yes, it is lchf.

    Hi, Has anyone ever used 'Shirataki noodles', if 'yes' is it lchf?

  13. Carlo
    Hey guys,

    Male, 6' , 37 y/o, 220lbs. Been working out on/off for 15 years.
    I've done ALL diets available known to mankind. ALL of them. Ive struggled with being slightly overweight all my life. I've gotten down to 180lbs once in my life, and it was with LCHF, after reading "Trick and Treat" book.
    Now my problem is this: when I had done LCHF, at first I felt great, eating all my favorite foods while losing weight. No counting, no weighing, no stressing, just instincts. But after around 6 months of strict LCHF, I hit a MASSIVE wall. I wouldn't have energy to finish my days work(physical job), straight home on the couch. After that, I stopped going to the gym to lift weights. After that, I started with debilitating headaches and migraines. Ended up in the emergency room twice with cluster headaches(I don't wish this on my worst enemy). Doctors did what they do and prescribed antidepressants, which I never took.

    After these hard moments, I decided to let go of my LCHF diet, thinking of my ancestors in Italy who probably ate enormous amounts of pasta and bread, and died well in their late 90s.. Got me thinking that maybe it was my "caveman" diet that got me sick.. Btw, I had never been depressed one day in my life before those episodes...

    So now I'm back on the 5-6 meals/day, low(ish) fat, lifting 3 times/week. I look good with a shirt on, but different story with shirt off. Cannot seem to go under 220lbs, while being hungry all the time, and that dreadful 3 o'clock slump.

    I started thinking of LCHF again, so here I am. But I'm slightly afraid to try it again, considering what happened last time. Has anyone ever experienced something like this as well?

    Maybe I had done something wrong first time around??

    I really believe that this is the way we were supposed to eat in the first place, but I'm afraid of getting sick again..

    Thoughts?

    Thank you for reading my story
    (Sorry my English is not 100%)

    Replies: #4265, #4272
  14. Christina
    I was wondering if raw honey would be OK to use instead of coconut aminos?
  15. Vilma
    I really doubt the diet was the cause of you getting ill, especially since you had already been on it for half a year. Of course my background is different since I have been severely depressed for years now and the episodes come and go also with LCHF. The diet has, however, made the episodes milder and given me more energy (I have been on lcfh for three years now). Even though it's a great, healthy diet, it's still just food, not a miracle that counters all other happenings in life. I think you should try thinking what other things were there going on in your life when you got ill, like for example sudden stress. Of course it's possible you incorporated some food you are allergic to into your diet around that time, though it doesn't sound like an allergic reaction to me. I think you are good to go and give lchf another try.
  16. bill
    Can I eat Peas on this ?
  17. bill
    Can I eat Farro on this diet ?
  18. Gina
    I started this in Oct. 2015 but I do enjoy a cookie during the holidays and the very rare occasion, I need a good piece of freshly baked bread. But for the most part, I'm all about the LCHF life. I never thought I could live a day without pasta. I'm Italian, I grew up on heavy pasta dishes and of course a hunk of Italian bread to go with it. I never properly sliced bread, just ripped it apart like a damn animal. Those days are long gone. I have proof that this lifestyle works. For years, I've struggled to maintain a healthy weight. It doesn't come easy though. I was always prone to being fat. I was previously on a low fat/cal diet and working out 5-7 days a week. I lost a lot of weight but felt blobby and still looked chubs especially in my midsection. Since LCHF, my midsection is slimming down and overall, I'm seeing the hard work from exercising. It's that simple, quit the carbs and your reserved fat is burned during activity. Some would scream at the amount of fat I eat especially from some people that still stay faithful to the low fat lifestyle even though they are still overweight. I basically eat a bowl of full fat cheese and nuts for breakfast every morning. It keeps me full until lunch and I never experience those sugar spikes and dips like I would when I would get a bagel for breakfast. I'm now a size 2 in jeans and I never was this small even during my stunt with an ED back as a teen. I feel healthy now. I look better now. Plus, I'm a girl that can eat! In fact, one of my ex's nicknamed me "chow master." I'm NEVER hungry with LCHF. This is what works for me so I'm sticking to it.
  19. Carlo
    "just ripped it apart like a damn animal" hahaha.. Made me laugh, thanks. Ya, I could relate to that one, growing up in an italian family. Food is everything. Just now after the holidays, after smashing several pounds of homemade lasagna, italian pastries UNTIL I had to go lie on the couch because I couldn't move anymore. I told myslef that I do not want to feel like this anymore. I know I am to blame, not the carbs..

    Thank you for sharing you story, as I was still scared to start this diet. But I will definitely dive in head first..

    Buon anno e tanti auguri !

    Carlo

  20. fariesal
    Is this diet can suit with SLE patient?
  21. Tina
    I'm starting on week 2, and have lost 8 pounds already! I'm not hungry! The recipes are fabulous! I've recommended this website to many of my friends! I realize the first week weight loss is mostly water, but hey! water weight loss is weight loss! I'm happy! My energy levels are up! I am hopeful for the future.
  22. LDL
    Hi, Carlo.

    It sounds like you were doing well on the standard ketogenic diet for 6 months. Then you reached a point where your body was trying to continue doing what it's been doing but you weren't providing it with enough of the building blocks it needed. If you were feeling better and increasing the number of times you worked out then you probably needed to increase your amount of protein intake. When you reach that point again, which should be at about the 5 month mark going by your previous attempt, I suggest you slowly increase your protein intake so that you are eating about 30-40g per day. When you begin working out again, eat a small carb heavy snack of about 25-50g 30 mins before your workout. Something containing dextrose or glucose but avoid anything with fructose since fructose will stimulate rapid glycogen production in the liver which would be counterproductive. A Snickers bar would be ideal since it contains protein as well as the carbohydrates you'll need and more importantly USE during that workout session. This is part of the Targeted ketogenic diet. If you begin to be more athletic or weightlift on a daily basis, you may need to transit to the Cyclical ketogenic diet which will give you the ability to further customize your lifestyle to accommodate continued weight loss if necessary, build muscle mass and maintain your weight without the debilitating effects that caused you to abandon following that lifestyle.

    This site has a lot of good information on it. http://www.ruled.me/3-ketogogenic-diets-skd-ckd-tkd/

    Good luck, I really hope it helps.

  23. CC
    Can we eat pumpkin?
    Reply: #4274
  24. Can we eat pumpkin?

    Hi CC!

    Yes we can eat it (but don't eat to much of it). Pumpkins contains around 5 grams carbs per 100. So don't forget to add a lot of fat from other sources when you eat it. :)

  25. Marek
    We know low carb diet in Poland since 1975, it is known as "Kwasniewski diet" or "optimal diet" and I think it is the best nutrition model ever ...:-)
  26. Peter
    1 Question: Can you advise the effect of a LCHF diet on the major organs of the body, I saw a documentary that revealed the amount of fatty deposits that collect around the major organs and the link to major organ failure?
  27. Julia
    Hi there, I have been following LCHF for 3 weeks, the first week I just used my own ideas and food and lost about 1.5kg I have 9 to lose. 2nd week I decided to follow the menu plan from the website and did not lose anything, this is week 2 and I seem to have gained 400g. I have been following it to a T, not sure what I could be doing wrong. Any ideas?
  28. Dragos
    Hi,
    I just started this diet and still reading about it, trying to learn more. My only concern at this moment is that the people eating like this 20k years ago had a very short life, I'm 38 and most of them by this time were dead by natural causes. I am a very active person but due to age and five meals/day, I lost my "six pack", I hope this diet combined with my daily exercise will help up.
    I have one question, whey protein isolate,creatine, glutamine and a vitamine complex are part of my daily intake, will it have a negative influence on my lchf diet?
    (Srry about my english, not a english speaker)
  29. Linda
    I loved this program. I was on it for over 3 weeks. Then I went off because I was so fed up with having to drink salted chicken broth constantly - even after 3 weeks! Is this normal?? I never seemed to be able to keep control over feeling like crap (because sodium levels would drop and make me feel horrible).
  30. Linda
    Yes. You'll find some people love them and other people can't stand them. I was one of those. The texture is something you have to get used to - and when you first open the package, it smells like a dead fish. Not the most appetizing smell, for sure. Good luck :)
  31. Debbie
    I did the 2-week challenge....lost 4 pounds and hubby lost 9. But now what? Where do we go to find recipes/food ideas for continuing on? A Paleo cookbook?

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