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 27 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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3,647 Comments

  1. jack carter
    Hi, I am really impressed with this diet and equally believe this is the best and only way forward to be as healthy as possible, My questions are: A: are you saying NOT to eat Carbs at all? If i'm wrong here then how much carbs should be eaten daily? and if so at what meal (time) of day... also, is brown bread in the morning for breakfast with eggs and bacon not ok? and should I still try to have on my plate (in every meal) meat, fat and veg I.E. Streak/chicken - avacardo - brocilli

    Please advise.

    Thank you very much

    Replies: #3602, #3625
  2. Zepp
    Its not no carbs.. thats imposible.. take your carbs mostly frome veggies, dairys and low starch tubers/fruits!

    Its awoiding all bad carbs.. sugar, flour, candy, sodas.. you know what I mean!

    Eat your veggies, low starch tubers and dairys, nuts, berries.. I.E., real unprcessed food.. at least if you dont have any metabolic problems!

    If you have problems, (glucose levels, cholesterole levels, beer belly, obesety) then try to go a more hard core way, cutting even a single slice of bread!

    Its not if a slice of bread in the morning is good or bad, many healty people eat that.. its about that one can cut out a lot of bad carbs and that fat is not that evil that it was put!

    http://www.businessinsider.com/experts-eat-more-fat-2014-10

    It means that we dont need to rely on carbs for fuel.. fat got a bad reputation.. and then they sell us a lot of bogus food.. that no one need and that not promote healt!

    Heres a way how to think!

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

  3. Cindy
    Hi guys,
    I'm into my 7th day tomorrow, have lost 2 & a half kilos.
    It maybe just water but I feel heaps better and I think I look better.
    I have kept to whole / real foods only, nothing processed or packaged.
    I found it so easy, no counting calories, just eat till I'm full.
    I'm eating so much less. No cravings. I should have done this
    years ago. I still read labels as to find out what's lowest in carbs
    and sugars, for future maintenance. I was a big bread & sweets
    eater, no more.
    A huge thank you to Diet Doctor for showing me the way.
    Cindy
  4. Linda Rake
    What can I substitute for dressing on my salads? Since they are full of sugar.
    Replies: #3605, #3606, #3608
  5. Zepp
    Make a vinigrette (olive oil and vinegar+ herbs) or use olive oil!
  6. barry
    Linda, beside's Zepp's oil + vinegar, I use straight Red Wine Vinegar which may lower blood sugar. I also dip my salad veggies into hummus, but you have to note the net carbs.
  7. Isabelle
    Add a little olive oil to your salad leaves, massage very gently, then add a sprinkling of freshly ground black pepper and sea salt and toss together.

    Or, slice a fresh tomato and a scallion, drizzle with olive oil, sprinkle of sea salt and black pepper, leave for an hour or so at room temp, then add to the rest of your salads and toss.

  8. erdoke
    Typical and simple Mediterranean dressing is olive oil and lemon juice.
  9. Zepp
  10. LLommies
    Hi!
    Been on this way of eating for 5/6 weeks now. Had 3 weeks of horrible diarrhea. Is that normal?
    Reply: #3611
  11. Zepp
    No, rather the opposite.. comon side effect in the begining is constipation or rock hard pebbles!

    If its steatorrhea, you have to take a step back and reconsider your food composition, or if there is some medical problems!

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

  12. Cindy
    Hi Zepp, just how long does the constipation last ?
    Apart from drinking loads of water what else can I do to
    to stay regular ? I've stuck religiously to No Processed
    food for 8 days.
    Cindy
    Reply: #3614
  13. TLC
    Does everyone lose weight their first week or does it take time to start losing.
    Reply: #3615
  14. Zepp
    It probably last till you learned the new signaling its not that strong anymore!

    Becuse there are less waist to pass thru.

    And one can always eat more lefy veggies.. almoste everybody can eat more of those.

    But to get you thru the transitation take some home cures, phsyllium seeds and/or magnesium.

    There are very litle to excret, it dont make it that urgent and one waits.. if one goes to long time colon absorb all the water and your stools goes rock hard.

    Every second day is often a good rule?

  15. Zepp
    Moste people lose a pound or two of water the first week.

    Then it comes back.. so you could lose fat and gaining water back.. the next week.

    And then.. its ofcourse about if one is a person that get affected of lower carbs/insulin.

    The moste comon result is that one get a better use of fat depoes and one eats more seldome.. then if one have a lot of fat to use one eat less calories!

    But it can take some more weeks.

    Its about denying your body of to much carbs for fuel, then its forced to use more fat as energy and if one eta very litle carbs (ketogenic levels) then your liver provide enough glucose and ketones.

    A fast weight loss is a pound a week if its all fat.. its a calorie defiency of 500 Kcal a day.

  16. Carol
    Hi -- I have answers to some of the questions:
    Constipation: broccoli is great for this; and also stir a fiber supplement into your drinks (Costco's Kirkland brand dissolves completely, no texture / no taste.)

    Salad dressing: Marie's Bleu Cheese (in refrigerator case; check the carbs and don't buy the "Lite" version) / or try lemon juice & olive oil + greek seasoning.
    Happy eating!

  17. Smithy
    Hi everyone, I'm now on week 5 and have lost 10 lbs up to now, better than that I sleep and feel wonderful. Does anyone have the low down on Bacon ? I buy mine from a farm shop near to my house (in the UK), as far as a know its just sliced from the cut of meat off the pig. According to the internet, if you get past the warnings contains Sat Fat and Cholesterol it has it pinned as processed meat ? Why ? Can anyone offer any advice

    Oh by the way, Ive just had some blood work done and will post results at the end of the month. My blood pressure medication is under review already as my blood pressure has dropped, was have taken off 33% off the dosage and will review at the end of the month.

    All is looking good so far.

    Reply: #3618
  18. erdoke
    You need to be careful when heating processed meat products containing nitrite/nitrate preservatives. At high temperature it reacts with amino acids and results in highly carcinogenic nitrosamines. It's unlikely though that the farm you buy from uses sodium-nitrite. It is mainly used in industrial packaged meat products.
  19. Smithy
    Aha, so basically stay away from the canned stuff - hot dog sausages, tinned corned beef etc.

    I use this farm as firstly its only 5 miles from my house but mainly because the beef is grass fed and you can see the animals they sell from inside the farm shop. It costs about 25% more than the supermarkets but it tastes amazing. Ok Its not organic but its a happy compromise for us.

    Reply: #3620
  20. erdoke
    I assume that eating high quality processed meats in moderation is OK until there is no heating involved. On the other hand I don't remember what temperature is the threshold, i.e. boiling is acceptable. It is probably frying temperature and acidity that causes most problems with nitrites.
    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4087738/
  21. Vale
    I've totally enjoy your information. However, I have a question. Can you still achieve ultimate ketosis if you drink red dry wine?
    Reply: #3622
  22. Zepp
    Its dose dependant like carbs.. or anything els!

    Alcohol is an alternative fuel.. that got first priority to be oxidiased becuse you cant store it in your body!

    But its a part of many peoples life.

    Let say you take a glass of wine to your dinner.. cant be that many grams alcohol?

    And then.. who deside whats ultimate ketosis for you?

    In my wiev ketosis is like fat.. nothing to be afraid of.. totaly natural and your body regulate both by apetite and by that you eat real food!

  23. Sandra
    Hi, would appreciate a bit more info on the nitrite/nitrate question. I have checked in my local supermarkets (uk) and cannot find any bacon or chorizo etc without sodium nitrite , some have it with sodium nitrate, some with potassium nitrite! Even the very expensive ones have it. Having followed the advice here I've been having bacon and eggs a couple of times a week, should I cut the bacon out altogether ??
    Replies: #3626, #3629
  24. Lindsay
    I will be starting a LCHF diet this weekend. It says you do not have to count calories or meaure. My question is do we have to count carbs? And if so, wouldn't we need to weigh our foods then.....for example if I wanted a cup of cabbage and it's (X) amount of carbs but if I ate 3 cups of cabbage, wouldn't the carbs number change depending on serving size or not?
    Thanks.
    Reply: #3627
  25. Jen
    Hi, I am really impressed with this diet and equally believe this is the best and only way forward to be as healthy as possible, My questions are: A: are you saying NOT to eat Carbs at all? If i'm wrong here then how much carbs should be eaten daily? and if so at what meal (time) of day... also, is brown bread in the morning for breakfast with eggs and bacon not ok? and should I still try to have on my plate (in every meal) meat, fat and veg I.E. Streak/chicken - avacardo - brocilliPlease advise.Thank you very much

    I'm on a low carb diet, however I don't exclude all carbs from my diet. I eat berries, salads, and sometimes I eat baked beans or lentils soup. What I avoid completely is refined sugar in any form. I've tried other diets before (low-fat, calorie restriction based diets, etc.) but none have worked so I'm sticking to my low carb diet. If you ever run out of ideas for low-carb dishes check out this page:

    http://www.lowcarbfoods.org/sample-low-carb-diet-menu.php

  26. Zepp
    There are more nitrate/nitrite in veggies, and its a part of your saliva to.

    And you can by it as supplement to.. for a better stamina!

    Its have been jused for a couple a hundred years for preserving mostly meat products.

    Its not that it is toxic.. your body needs it but it can make nitrite by it self.

    Its other things that one have to vorry about.. becuse if one is afraid of nitrite one should avoid veggies perticaly green levy veggies, perticaly spinach.. and avoid chewing becuse salivary glands excret nitrite.

    Go for smoked bacon that is dry salted, and no more ingrediens then needed.

    Its no problem with bacon.. the problem is fake bacon!

  27. Zepp
    Its not the veggies one should cut out.. eat low starch veggies as much as you like.. moste that starts LCHF eats more veggies then befor.

    Well its not that calories dont counts.. its unnessecery to count them if you use your buildt in calorie counter!

    Its only demand is that you eat food that it is made for, by the evolution!

    Thats mean only real food, cut out all obvius bad highly processed carbs and eat full fat food to that.

    Giv it a try.. they say that this metod works best on a demand eating pattern.. eat when you are hungry stop when you are satisfyed dont eat befor you get hungry again.

    Many get to eat only twice a day, some eat breakfast, skiping lunch and then eats dinner.. others like me dont eat breakfast and eats a small lunch at work and then the major meal in the evening.

    Some cals it 16:8 fasting, but I cant eat more becuse im not hungryer then that.

    Heres another way to explain it!

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

  28. Cindy Kenda
    I have now finished my 2nd week - 14 days of LCHF. I have lost
    5 kilos. I found it really easy. No calorie counting or weighing.
    I simply ate real food. No packet, boxed, tinned or jar food, or
    anything processed. I rewarded myself with a piece of chocolate,
    low carb no sugar. I haven't craved for anything not allowed.
    This is the first step for the rest of my life. My energy level has risen. I eat only when hungry stop when I'm full .
    I recommend this diet for a life change.
    Cindy
  29. erdoke
    It is not that complicated. When nitrite is baked, roasted, fried, etc. together with protein, carcinogen compounds called nitrosamines are generated. This is not normally the case when you eat veggies (low in protein and no free amino acids), but typical when industrial meat products are heated.
  30. boadog
    I am interested on lchf for health rather than weight loss. I really need not to lose any more weight so is it beat to gradually cut out grains until I start to lose weight? I don't eat sugar or white flour but still use rice, and some flours like spelt and buckwheat. Don't like a lot of meat but eat a lot of olive and coconut oils and eat plenty of fish. can't tolerate dairy (lactose intolerant).

    Also as I have young children I am looking for good info on healthy diet for them but it's all very thin. Anyone got good resources?

    Thanks, Anne

    Reply: #3633
  31. LewCrew
    Not sure if i missed it or not, but what is a rough breakdown for percentages of fat, protien and carbohydrate you should consume daily? also I am do very intense but short like 15-20 minute (due to lower glycogen to power through my workouts) weight routines and pre snowboard season leg and yoga routines. Will the amount of protien go up for this reason?
    Thanks!!!!
    Reply: #3632
  32. Zepp
    Excersise always demands more protein on any diet, ketosis altso rise it slightly.

    Let say that you are a slender young excersising person.. go for max 20E% carbs.. frome very nutrient foods, 1,5 grams protein /kilo a day as minimum.. the rest is fat up to your energy demand.

    If you need to lose weight, go for max 10E% carbs, keep the protein, up the fat.

    http://www.artandscienceoflowcarb.com/

  33. Zepp
    It seems that you got grip of the whole picture.. eat as healty food you can find.. skip all junkfood!

    Heres more about children.

    http://www.lifezone.se/eng/

  34. Smithy
    Been digging up some research about nitrates in bacon. According to the local farm shop butcher where I buy my meat. He reckons that bacon from him (and other similar outlets) carve the back bacon straight off the carcass and onto the counter fridge ready for sale. Supermarkets such as tesco, lidl, asda etc pump the meat full of this solution as firstly it preserves the meat thus giving it a longer shelf life but also, what I buy from the farm shop is 100% bacon. If you look at the ingredients in the supermarket bacon it only contains 85% bacon which means there is 15% of nasty crap pumped into the meat. Yuck! Ok the down side is that the bacon wont last as long but as we shop weekly, everything we buy from the farmer lasts a week in the fridge anyway and it tastes full of flavour.
  35. maos
    I've been reading about this a bit and am keen to try. I have been doing the lower carbs( but not high fat) for about 6 weeks now and have lost 5 kg which is slower but I'm wanting to lose more. I still had more carbs in my diet that this program and I also did do the "lite" and "low-fat" versions of things like milk custard etc. I want to change that and move to this program.

    My blood glucose blood test reading improved from the "pre-diabetic" level to normal levels. I want to make sure that i remain normal as well as looks some extra kgs. However what I have not read much on here about is the heart/artery impacts. Can you give me some information or point me somewhere that I can read why following LCHF wouldn't be clogging my arteries or raising my cholesterol in a bad way for heart health.

  36. Zepp
    High fat is high of your daily energy demand.. if you cut out a lot of carbs you need some other energy.

    Pre diabetes/high glucose levels/hyperinsulinemia is more clogging then anything els!

    http://www.youtube.com/watch?v=fuj6nxCDBZ0

    "Conclusions— In humans, impaired glucose tolerance is accompanied by cardiac steatosis, which precedes the onset of type 2 diabetes mellitus and left ventricular systolic dysfunction. Thus, lipid overstorage in human cardiac myocytes is an early manifestation in the pathogenesis of type 2 diabetes mellitus and is evident in the absence of heart failure."

    http://circ.ahajournals.org/content/116/10/1170.full?sid=4ee42c44-4ed...

  37. Madelaine
    I am looking at starting to eat LCHF, but I still have a few questions. Are there any flour replacements that can work? When recipes say breadcrumbs, is there a replacement for that? Or are they just left out? What about natural sweeteners (Like Xylitol and honey or something similar), are they usable in moderation? Foods that only have 3, 4, or 5 carbs per serving, are they ok? Thank you :)
    Reply: #3638
  38. Zepp
    Some use coconut flour and almond flour for baking.. like Mariann!

    http://www.mariannslchf.com/

    Try Almond flour instead of breadcrumbs.. I use it to fish.

    Best is to avoid sweetners, but Stevia and Eryhtritol is said to be safe.

    Honey is pure sugar.

    Its probably okey if you are healty and slim.. but then its about how many servings you eats.

    Better to read this.

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

    And then alter it to your healt and goals.

  39. Diane
    I eat an apple every day. Is this acceptable on this diet?
    Thanks!
    Reply: #3640
  40. Zepp
    Keep the apple!

    Its juices one should avoid first!

    Dont cut out veggies and single fruits!

    Its this that one should eat fruits instead of real meals thats totaly wrong!

    http://www.youtube.com/watch?v=7WNqUbDbVqE#t=1352

  41. Shirley Jones
    I dropped 40 lbs in my first 2 months!!! I have now lost 68 lbs. I find that if I am active physically it helps the pounds to drop easier. I love to garden which was very helpful in the first few weeks, but now that winter has set in, I think I'll probably go to exercise just to keep myself moving downward (in pounds...)! I'm not saying you HAVE to exercise, but I am suggesting you may have better success if you do. (Oh by the way..... I'm a 72 year old Great Grandmother! I have limited mobility so if I can do this.... I fully expect others can do it too!! ;)
  42. Cindy Kendall
    Hi Shirley,
    What an inspiration you are. I have just finished my 3rd week.
    I'm at a plateau having lost 5 kilos.
    I'll start some exersize next week, as I wanted
    to get my food intake sorted first.
    I'm a 65 year old grandmother and need to
    lose 15 kilos.
    You've given me hope ! And the will to carry on.
    Good on you Shirley.
    Cindy :)
  43. Vale
    Hi Shirley,
    great job! Can you give me example of what and how much you ate per day do loose 40 lbs in 2 months?
  44. June
    Does the increase in fat not cause problems with one's arteries?
    Reply: #3647
  45. Shirley Jones
    I start my mornings with Bullet Proof Coffee and found that I was not hungry until afternoon. The coffee is simply a good cup of coffee with about 1 Tbls. of good coconut oil, 1 Tbls. of good quality unsalted butter (NO to Margarine) and a shot of heavy weight cream. I liked to put it in the blender and give it a minute or two for a lovely frothy cup of coffee.
    When I did get around to eating, it was always high protein (usually meat of some kind) with no regard for fat and then a nice serving of low carb veggies (raw or cooked, its your choice). I did "google" fat bombs and get some recipes and made some up for snacks. And probably the MOST IMPORTANT THING is LOTS OF WATER!! I frequently add some lemon juice to ice water for a very refreshing drink that I could enjoy any time of day!!
    Good luck to each of you starting out and please keep visiting our "diet doctor" who is full of wisdom and lives this way himself.
  46. Sandee
    What about wine?
    Reply: #3648
  47. Zepp
    Noe.. its rather the carbs if one should point out one macronutrient.. i.e. its high glycemic load and hyperinsulinemia!

    https://www.youtube.com/watch?v=fuj6nxCDBZ0

  48. Zepp
    What about it?

    Isnt it "Eau de vie"?

    Okey I understand.. any form of alchohol is burned befor anything els, both glucose and fat.. its a macronutrient!

    That means, its burned instead of fat if you like to lose fat!

    But.. if one take a glass to a meal.. its still got boúrned befor fat, but how much alcohol is it in glass of wine?

    Its a part of many peoples healty lifestyle.. it dont promote fatburnning, but it taste good to a good meal..and moste peolple can handle it in reasonably quantitys!

  49. lily jo
    how much of butter or heavy cream i would use daily?
    Reply: #3650
  50. Zepp
    Enough for your cooking!

    Its very dependant on what meals you are cooking, some need more fats, like chicken, pork dont need that much!

    Read this.. its a way to explain.

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

  51. sharon
    What's the difference between this diet and a paleo or primal diet?
  52. Zepp
    We focus more on low carb and try to eat paleo othervise!

    They dont focus on carbs perticaly but they cut out the moste carbs anyhow by dont eating grains, flour, sugar!

    Primal/paleo is mostly about eating real food, such we did eat befor the agricultural age (neolitikum)!

    Both approches is about avoiding moste processed food.. i.e. one dont eat abot 90% of a normal stores foods!

    Another differens is that we eat diarys.. perticaly butter.. and even olive oil, both is agricultural and in some eys processed!

  53. Joe
    Hi
    I need to lose about 10 kg to achieve my ideal weight. I started LCHF diet 2 weeks ago. I have already lost 2 kg and am feeling less hungry. Before LCHF I would binge on food and wine because I was constantly hungry. My problem is that I really miss pizza, pasta and red wine which are my favourite foods (Yes I am Italian).
    My question is: Can I have one free day each week to indulge in these foods? I have no problem with quitting sugar totally and other carbs and am really strict with the diet for 6 days per week. Will having one free day undo all the good and limit my weight loss?
    Cheers
    Joe
    Reply: #3655
  54. Kathy
    I have been on an LchF diet for more than a year and a half and after the weight loss in the first few months,I now am gradually gaining weight..I have added a lot more(30gms)at each meal than I initially did but that is not helping...am really disappointed..i need to lose about 7kgs..whatever could be wrong ?
  55. Zepp
    You must try this your self, many healty person do eat pizza and drink wine and can lose weigt anyhow!

    How about Meatzza?

    http://allrecipes.com/recipe/pepperoni-meatza/

    And try Shirataki noodles!

    http://lowcarbdiets.about.com/od/products/p/shiratakinoodle.htm

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