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 26 languages)
  3. Theory
  4. Tips and recipes
  5. Cookbooks and more
  6. Frequently asked questions

Introduction

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

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

The basics

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

Eat when you’re hungry until you are satisfied. It’s that simple. You do not need to count calories or weigh your food. And just forget about industrially produced low fat products.

Real food. Add some good fat (like butter).

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

Note for diabetics

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

Dietary Advice

Eat all you like

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

Basic tip for beginners: Maximum 5 grams of carbohydrate (excluding fiber) per 100 grams of food

Avoid if you can

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

Once in a while

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

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

Drink most days

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

More healthy tips

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Advice on LCHF in other languages

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

The Theory Behind LCHF

What are you designed to eat?

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

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

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

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

The problem with sugar and starch

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

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

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

Weight loss without hunger

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

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

Health as a bonus

No animals in nature need the assistance of nutritional expertise or calorie charts to eat. And still, as long as they eat the food they are designed to eat they stay at a normal weight and they avoid caries, diabetes and heart disease. Why would humans be an exception? Why would you be an exception?

In scientific studies not only is the weight improved on a low carb diet – the blood pressure, blood sugar and cholesterol profile (HDL, triglycerides) are also improved. A calm stomach and less cravings for sweet food are also common experiences.

Initial side effects

If you stop eating sugar and starch cold turkey (recommended) you may experience some side effects as your body adjusts. For most people these side effects tend to be mild and last a just few days. There are also ways to minimize them.

Common during the first week:

  • Headache
  • Fatigue
  • Dizziness
  • Heart palpitations
  • Irritability

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

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

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

How low to go?

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

The Food Revolution

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

More theory and practice

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

 

Tips and recipes

Breakfast suggestions

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

Lunch and dinner

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

Snacks

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

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

Olives and nuts can replace potato chips in front of the TV. If you always get hungry between meals you’re probably not eating enough fat. Don’t fear fat. Eat more fat until you feel satisfied.

Dining out or meals with friends

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

Shopping list for beginners

Print this list and bring it to the store:

  • Butter
  • Heavy cream (40% fat)
  • Sour cream (34% fat)
  • Eggs
  • Bacon
  • Meat (minced, steaks, stew pieces, fillets, etc.)
  • Fish (preferably fatty fish like salmon or mackerel)
  • Cheese (preferably high-fat)
  • Turkish yoghurt (10% fat)
  • Cabbage (cabbage, cauliflower, Brussels sprouts, kale, etc.)
  • Other vegetables that grow above ground
  • Frozen vegetables (broccoli, wok vegetables, etc.)
  • Avocados
  • Olives
  • Olive oil
  • Nuts

Clean out your pantry

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

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

Why not do it now?

The Serpent in Paradise

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

For example, Dreamfields’ “low carb pasta” is almost pure starch that’s absorbed more or less like any pasta:

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

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

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

RECIPES

Easy ways to cook eggs

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

Instead of bread

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

Oopsies
6–8 depending on size.

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

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

Less strict: some bread
Can’t live without real bread? Then have a thin piece of bread and add lots of butter and toppings. The more butter and toppings the less bread you need to feel satisfied.

Instead of potatoes, rice, pasta

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

Snacks and dessert

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

Cookbooks

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

Here is a good example:

Good luck with your new LCHF life!

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Further reading

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

Do you want to lose weight as effectively as possible? See How to Lose Weight.

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2,940 Comments

  1. G2
  2. Colleen
    You have to remember that when Asians are eating rice they are also eating vegetables and fatty fish. The people that were hand picked for that China study were not eating any other processed foods. If someone ate vegetables, fatty fish and rice for their entire life they probably wouldn't have any ill effects. However, if you grew up eating potato chips, fried dough concoctions and sugar laden boxed products you would probably have to detox your body in order to reboot your system, and would probably need to abstain from eating any carbs for a while. This doesn't mean that once you loose the weight that you want to lose that you can't reintroduce some of your healthy carbs to find your personal carb threshold.
  3. MJ
    Fantastic guide Zepp. Thank you kindly. WIll cut the nuts and see if it helps. I may be eating them for no reason as I'm not necessarily 'hungry.'
  4. mary
    Is there a certain amount of carbs I need to stick to daily?
    Reply: #2905
  5. Zepp
    In transitation try to stick to no more then 5E%.. its about 25 grams for a normal persons.

    There are no essentiall need for carbs!

  6. mary
    What about stevia sweeteners are they OK to have?
    Reply: #2907
  7. Zepp
    They dont rise your blood sugar or insulin levels!

    And if one take to much it taste teribly.. soo they are probably okey, ocasionaly.

  8. T
    I am a LCHF beginner. I'm having difficulty knowing how much fat to add. I am staying at 20g of carb or less daily. I am trying to stay under 700 calories day. How do I figure out the total grams of fat & protein I should aim for each day.
    I have 2 whole eggs & add egg whites scrambled with onion and either broccoli or asparagus cooked in butter each morning. Lunch is usually a salad full fat dressing with a protein. Dinner is a protein such as steak, pork, chicken, shrimp cooked with either olive oil, butter or coconut oil and a low carb veg such as brussell sprouts. No snacks.
    I have no idea if I am eating enough fat. I want to be in ketosis, so that I will burn fat for weight loss. I have 80 lbs to lose.
    Help.
    Reply: #2909
  9. Zepp
    What.. 700 Kcal?

    You must explain that soo one do understand your question!

    Or should it be 1700 Kcal a day?

    This ketogenic diet.. or almoste every other ketogenic diet function best on a demand mode!

    Eat when you are hungry.. stop eating when you feel full!

    But ofcourse.. if one is a social person and not an eremith then one have to figure out how often and how much to eat every time!

    Meal planing is a good thing, its easyer to get good eating habits!

    The fat is your energy.. so the limit is your energy demand!

    Read this and think about how it aplies to you.. take the advices and make something about it!

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

  10. Alison
    Hi, I have a couple questions...
    I am nursing my daughter and wondered if this diet is advisable for a nursing mother?
    Also, is this a good dietary lifestyle for children to follow as well? Being the mother of a little one, I really don't want to have to prepare separate meals, and I figure her life would be a lot easier if she gets started eating right in her early years. She is 19 months old right now. Starting later on in life is much more of a challenge. :) Dang carbs...
    Thanks,
    Alison
    Reply: #2912
  11. Nicola
    I have started this week , and eating 2 slices of bacon with to poached eggs for breakfast. Lunch is tomato and mozzarella with olive oil, evening is either chicken breast, beef bolognaise, chicken curry (home made with spices and full fat cream/yoghurt) all with cauliflower, broccoli, asparagus. I have had the odd biscuit (my weakness), other than that I have some raspberries (less than a handful) and whipped full fat cream. This has been for 7 days and I don't feel any different? Does it take a while for the weight loss to begin? Or any good tips for a boost, I don't want to loose faith.

    Cheers
    Nic

    Reply: #2913
  12. Zepp
    To give you one answer.. they dont need any junkfood.. they need real food.. and then.. whats real food!?

    You can always eat real food..skipping junkfood.. could be no problem of this.. but one need to avoid about 90% of food on the shelfs!

    Moste of LCHF food is in the fresh food shelfs.. those prepreperade/precoocked/ highly prcoessed one can avoid.. there are no shortcuts, to real food!

  13. Zepp
    Well.. skip those chicken breast/thigts/what ever and eat real steaks then.. ie, proper food.. let those calorie banting persons have there chicken alone.. eat pork/steaks/entrecotes/beef/fatty food!

    But you shall eat chicken liver at least once every second week.. or any other liver!

  14. Kim
    Can you use Splenda in moderation?
    Reply: #2915
  15. Zepp
    One can use everything in moderation.. its more about how healty one like to be or how old.

    Best for healt and longevity is to avoid anything that not sutabel for human consumtion.

  16. aggiechristie
    thank you sooo much for all your great info, just a beginner here and the amount of info out there is overwhelming, how do i deal with constipation, i usually go every day but now just twice in the last 8 days. ive been doing no wheat, no sugar, low carb under 50g per day, when i go over that its because of choosing the wrong vegetables just ate 1 cup of raw green beans only to find that they have 7 carbs. After 30 years of eating low fat i am having a hard time with the guilt still of eating fat but it tastes soooo good. is there somewhere on your website where you list the foods you eat? Thanks again from canada of all your great interviews and info.
    Reply: #2917
  17. Zepp
    Every twice day is normal.. but if you get to hard stools then you are comfortable whit use some home cures like phsyllium seeds or magnesium.

    Eat real food.. like this!

    http://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/

    http://lowcarbdiets.about.com/od/lowcarbmenus1/tp/12lowcarbmenus.htm

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

  18. Sandra Baumann
    I am a 53 year old woman. I have Addisons and an under active thyroid, and must take 3 different types of medication. Since a week I have tried the lchf diet, early days but feeling exhausted and worried about how this will affect my illnesses, because I think it's quite a shock to the system! I am vegetarian, although I do eat fish, I feel this makes it harder to vary the diet or feel satisfied, but I don't intend to start eating meat. Do you have any particular advice regarding this diet and Addisons? Secondly, I previously followed the blood group diet, I am 'A' which suited my vegetarianism. Can I ask, being blood group A, which evolved after O, would a higher carb diet be less damaging as A blood group developed supposedly due to the farming/ crop growing as opposed to hunter/ gatherers ?
    Reply: #2919
  19. Zepp
    Im not Andreas and nor a doctor!

    But i want you to think in another way.. LCHF is only real food.. less carbs and more fat.. cant be any problems whit that!?

    Whit Addison you shall take a long trannsitation period.. at least three months.. becuse cold turkey transitation affect a lot of homones and even cortisol how probably is involved in keeping blood sugar up in the beginning!

    And there are no problems being a vegitarian.. if one dont make it a problem!

    http://lowcarbdiets.about.com/od/vegetarian/a/Low-Carb-Vegetarian-Die...

    http://lowcarbdiets.about.com/od/lowcarb101/a/gettingstarted.htm

    Dont bother whit this blood group diet.. even inuits did have blood group A!

    Ask your self if those Inuits did survive on high carbs?

  20. Johan
    How would this lifestyle change affect a fairly intense physical workout programme. Say i am preparing for a 100 km+ cycling tour both in the months leading up to the tour and also the days before the event (when traditional carbo-loading is the norm)? Thank you
    Reply: #2923
  21. Kestutis
    Hey all :) I am new in LCHF so i need some advices from real people who are on the LCHF ( read LCHF for Beginners). I started 6 days ago. My carbs per day are 20-42 g, proteins 160-200 g, fats 240-350 g. Carbs from vegetables only ( broccoli, other cabbages, celery"s sticks ( not root), cucumber, tomatos, cauliflower). Trying to eat per day about 500-700 grams 3 different vegetables to get enought fibers, vitamins and micronutriens. 5-6 l of water,1-2 cups of coffee with no sugar. Iam 33 years old, 193 cm, 112 kg, torso 100 cm, body fats 18.1%, muscles mass 87 kg. Main meat - chicken with skin, other foods - flax seeds, olive oil, eggs, fat pork meat, sometimes fish, beef. Sometimes butter. Colories per day 3200-4500 klc. Going to gym 4 times per week. 3 eats/ day.

    Do i eating too much because i already got 2 kg in 6 days. Maybe too much fats or proteins? I am not overeating. Why i am not loosing weight?

  22. Kestutis
    or too much salt?
    Reply: #2924
  23. Zepp
    It gonna make you tired!

    One have to adapt first.. and that can take months!

    But as an endurance athlet.. one have much to win being adapted to fatburning!

    http://www.ketotic.org/2012/05/keto-adaptation-what-it-is-and-how-to....

    http://www.meandmydiabetes.com/2012/08/11/western-states-100-low-carb...

    http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-per...

  24. Zepp
  25. KC
    I have been doing the Atkins diet for about two months now and lost 18 lbs. Just found out yesterday that I am in the pre-diabetic stage of diabetes and I am at a very high risk of developing diabetes. My dad has type 2, I had gestational diabetes with my first child, and I still need to lose 45-50 lbs. I have been put on a strict diet with a daily goal of 20 g net carbs or less, 70% fat, 20% protein and 10% carbs. I also signed up for myfitnesspal.com as suggested to keep track but am struggling a bit with it. This morning I had two eggs fried in 1 tablespoon butter, 1/3 c fresh blackberries, and 1 oz jarlsburg cheese plus 4 cups water. The progress chart says that I have already met 73% out of 70% fat, 23% out of 20% protein, and 4% out of 10% carbs! Yet I have only had 2 net grams of cards. Please note that I haven't taken my fiber pills yet, which I take 6 twice daily or thought about trying to make a smoothie with sugar free fiber powder and vanilla whey powder. I am so confused about all this. Any suggestions on what I can eat the remainder of my day while remaining below 20 g net carbs?
    Reply: #2926
  26. Zepp
    You are on the right track.. thats for sure!

    Now its about to be adapted.. and the worste thing is still to do and that is that mindshift!

    Its easy to adapt fysiologicaly/metabolic.. but the worste is to make it life style!

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

    Heres about the biochemistry part!

    http://www.ketotic.org/2012/05/keto-adaptation-what-it-is-and-how-to....

    And then you have to find some new recepies.. that gonna be your new favorites!

    http://lowcarbdiets.about.com/od/lowcarb101/a/gettingstarted.htm

    http://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/

    http://lowcarbdiets.about.com/od/lowcarbmenus1/tp/12lowcarbmenus.htm

    You dont need to fill up the rest of those carbs!

  27. Mike
    I love this article. I did something similar to this years ago when I was into Body Building (natural) it was called BodyOpus. It's probably outdated with what we know now. I am back into working out and want to lose body fat and this is the way I want to do it. And your right, I remember the first week being "hell week" but It got a lot easier after that.

    My questions is, is there anything you would suggest differently that what is written in the article, to make sure I preserve the muscles I have? I want to drop the body fat but not at the expense of sacrificing muscle. I will be lifting weights 5 times a week for about 30-45 mimutes.

    Thanks, and again, great article.

  28. solomani
    I have been sticking to a ketosis diet of 50g of carbs a day and trying to stick to 100g of protein or less though I sometimes go over and rarely go under, however, after initial weight loss my "spare tire" has slowly returned and shot up from 37" to 42" at the belly button. I am not sure whats going on here, could 100g of protein be too much? Any test I can do to confirm this like perhaps checking blood sugar at different protein levels?

    I am starting to think its the protein as when I consistently do weight lifting my waist trims down yet when I don't it creeps up yet my intake is consistent. Very frustrating.

    Reply: #2931
  29. huda
    plzzzzzz help me i m soooo worried..first of all i would like to tell that i lost about 3 months ago 54 kg to 48 with hard exercise and a lot of dieting and i was soo happy ..well my height is 5'6. n i'm 19 year old girl..but this weight loss created one problem that i missed my 3 month periods n i m still waiting for it..when i lose my weight i was at home that's y it was so easy to exercise n diet but now i have a university ..i couldn't strict on a diet when i come home i eat what ever i want ..i never skip breakfast ..i dont eat anything in university for about 6 hours ..i just eat my lunch when i come home ..but now i know i m 53 or 54 kgs (i m scared i m not going to check on a scale :((( ..plzzx tell me how to lose weight bcuz i've now no time for exercise ..n i want ky period back i dont know what has happen to me ..plzzzzz help me plzzzz
    Reply: #2932
  30. Dheer
    Can you give me food items that are vegetarian and that have low carbs and high gat
    Reply: #2933
  31. Zepp
    Beer belly is often stress belly!

    Count 1 gram protein a kilo a day if you are sedentary.. count 2 if you are training a lot!

  32. Zepp
    Thats how starving and excersice do works.. its temporary.. as long as one ceep the hard core regime!

    Make a shift to another goal.. eating real food for feeling good.. and to go unhungry a long time.. up the fat!

    High fat as a part of your energy demand!

  33. Zepp
    Im not a vegetarian.. but there are links.. start here!

    http://lowcarbdiets.about.com/od/vegetarian/a/Low-Carb-Vegetarian-Die...

  34. Angie
    Can this diet causes some irregularities in your menstrual cycle?

    I have been on this diet for about 2 weeks and I am following all directions meticulously. I started it around the same time I had my last period and now I am getting another one after just 17 days.

    I am 35, exercise regularly, 118 lbs, 5'4", and just been through a thorough physical which shows that all my stats are textbook perfect.

    I am just wondering if this diet alters my hormonal balance.

    Thanks,
    Angie

    Reply: #2935
  35. Zepp
    Yes it can.. and some even get there regularity back!

    Its probably about hormonial changes, and it going to come back when your fully adapted.

  36. lisa.
    So what is the big difference between this and Atkins? or is there any?
    Reply: #2937
  37. Zepp
    There are no big differens.. its all about ketogenic diets.. or low carb and/or paleo!

    Its frome Sweden and we have pusht it a bit further.. our medical autoritys have said its safe and good perticaly for weightloss and for diabetics.

    http://www.sbu.se/upload/Publikationer/Content0/1/Mat_vid_fetma_218-2...

  38. Kari
    So I tried this a few months back, but only for 2 days, and gained 2 pounds. I didn't give it a fair chance and was scared to eat to much fat. I then tried the Dukan Diet, and lost the few pounds I wanted to, but really I miss eating fat, and so I am going to try the HFLC again. Back before all of this I tried Adkins and felt too limited by 20 carbs a day. My question is, do I really need to count carbs if my main carbs will be coming from high fat dairy/cream/cheese? If I am supposed to rely on my hunger is there a chance of over doing this or do you think this is a normal apprehension? I am not a fan of veggies, so even though they are good for me, I won't be going to crazy on that aspect of the carbs. Also, from what I've read I could pretty much eat a lot of butter/oil without any problems because of those being carb free and would fill me up? Thanks for any suggestions that you may be able to give me!
    Reply: #2939
  39. Zepp
    Well then try another approche.. LCHF is not limited and this 20 grams a day is Atkins induction fase.

    Its to make a fast transitation.. but if you dont need or like to do that.. try to avoid the most obviuse high carb foods.

    Here is another way to prescipe it.. read it and give it a try.

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

    One dont eat a lot of butter and fat.. its more that one not afraid of it.

  40. Praveen
    I am a diabetic for the last 10 years and was controlling it with diet and metformin. I switched to LCHF a month ago. My PPBS is still normal, but my FBS keeps shooting up. Two weeks before, it was 140, last week 156 and this week 171. Is there any particular reason? Interesting thing is that the PPBS has always been under 140..
    Any thoughts??
    Reply: #2941
  41. Zepp
    Im no doctor.. at first!

    Did you set out the Metformin?

    Becuse if your PPBS is normal and your FBS get higher and you are eating LCHF.. then it must be Glukoneogenes that make the BS!

    Many low carb doctors recomend LCHF and Metformin.. for those type 2 that have a fluctuating blood sugar.

    Metformin make that your liver dont make that much glukos by it self.

    And then.. a month is not a long time.. for reversing diabetes type 2.. if ever.. but after some more months.. one can try to se if your body need the metformin?

    Under supervision of a doctor ofcourse!

    Diabetes type 2 is diferent diseases.. whit the same symptomes.. diferent regulations that not working!

  42. Kari
    So I am starting the HFLC today. I have a couple of questions though. I read in one cookbook I have that Coconut oil is better than butter to get into keto, is that true? Next, do you know of any "good" nut butters. I have Crazy Richards now, and the flavor is lacking, it has no salt or sweetener and just tastes so bland. Thanks! Kari
    Reply: #2943
  43. Zepp
    Yes.. thats right.. but dont bother.. use what you like instead!

    MCT goes to liver and converts to keton bodyes.. and long chane fatty acids goes by lymfatic system and and ends up in portal vein and much then get stored by ASP!

    Thats supose to do that.. thats normal.. one cant have to much fats or glucose in the blood.

    There are a lot of nut butters.. one can do them by one self too.!

    http://www.youtube.com/results?search_query=how+to+make+nut+butter+wi...

    Add salt to your own taste!

  44. jen
    Hi, can anyone tell me where I can buy a ketosis monitor in the uk?
    x
    Reply: #2947
  45. Tim
    I have been doing a low carb diet for 3 months, have lost 50lbs so far. I am now at a nice steady 2-3 lbs a week. I read your review on the zero net carb bread, and that stopped me from purchasing it. I am looking into coconut flour to make savory pancakes. Is there anything I should be weary of with this product?
    Reply: #2946
  46. Zepp
    Yeah.. dont do more then one.. one get soo unhungry/full of only one!
  47. Zepp
    On a common pharmasy.. or at Internet!

    Ask for those that measure both glucose and ketones.. those fore type 1!

    Its the sticks that are expensive.. be avare of that!

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