A Low-Carb Diet for Beginners


A Low-Carb Diet for Beginners

Do you want effortless weight loss? Or type 2 diabetes reversal and other health benefits? Then a low-carb diet could be right for you.

You can eat all you need to feel satisfied – there’s no calorie counting required, ever. No products. No pills. No surgery. Just real food.

A low-carb diet restricts sugary foods, and starches like pasta or bread. Instead you’ll eat delicious real foods, including protein, natural fats and vegetables.

Low-carb diets just work, they’ve been used for over 150 years and there are tons of success stories. Dozens of scientific studies prove that compared to other diets, low carb is more effective.

This guide contains everything you need – what to eat, what to avoid, and exactly how to do it. Choose a topic or keep reading below.
 
 

 

 

Introduction

A low-carb diet means you eat fewer carbohydrates and a higher proportion of fat. This is often called a low-carb, high fat diet (LCHF).

Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.

Many high-quality scientific studies show that a low-carb diet makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning.

Learn more about the benefits of low carb

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’re 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.

Is low carb right for you?

checklistMost people can start any kind of low-carb diet right away. But in these three situations you may need extra preparation or adaptation:

If you’re not in any of these groups, you’re ready to go. Great!




 

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What to Eat on a Low-Carb Diet

Here’s a quick visual guide to low carb. For details check out the links below. Let’s start with the foods you can eat all you like of, until you’re satisfied.


Low-carb diet foods: Natural fats (butter, olive oil); Meat; Fish and seafood; Eggs; Cheese; Vegetables that grow above ground

 
All the numbers are grams of digestible carbs per 100 grams (3.5 ounces). Fiber is not counted, you can eat all the fiber you want.

All the foods above are below 5% carbs, as you can see. Sticking to these foods will make it relatively easy to stay on a strict low-carb diet, with less than 20 grams of carbs per day.

More detailed low-carb foods list

What to drink on low carb: water, coffee, tea, wine

So what do you drink on low carb? Water is perfect, and so is coffee or tea. Ideally use no sweeteners, and a modest amount of milk or cream if you like (beware of caffe latte!).

The occasional glass of wine is fine too (low-carb alcohol guide).

Avoid if you can

Here’s what you should not eat on low carb – foods full of sugar and starch:

Foods to avoid on low carb: bread, pasta, rice, potatoes, fruit, beer, soda, juice, candy

 
The numbers are grams of digestible carbs per 100 grams (3.5 ounces), unless otherwise noted.

More detailed list of foods to avoid

 

Visual low-carb guides

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).

Here are three examples of how a low-carb meal can look, depending on how many carbs you eat per day:

 
 
A strict low-carb diet is sometimes called a ketogenic (or “keto”) diet.
 
 

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, Latvian, Macedonian, Norwegian, Polish (pdf), Portuguese, Romanian, Russian, Ruthenian, Serbian, Slovak, Spanish (Word), Swahili, Swedish, Thai, Turkish, Ukrainian and Uzbek.

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


 



 
 

Success Stories

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

 


 

All success stories





 

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.

Here are the most common benefits:


 


 

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


 
All low-carb side effects & how to cure them

The Food Revolution

This talk from 2016 summarizes the history and science behind the ongoing LCHF revolution.

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 Machine4.7 out of 5 stars5 star81%4 star9%3 star3%2 star2%1 star2%115 ratings11511:30The 5 common mistakes on LCHF4.7 out of 5 stars5 star83%4 star9%3 star3%2 star2%1 star2%98 ratings9809:25

 How to Do an LCHF Diet – Dr. Eric Westman4.6 out of 5 stars5 star77%4 star13%3 star6%2 star2%1 star2%100 ratings1001:00:45 LCHF for Obesity and Diabetes – Dr. Jay Wortman4.8 out of 5 stars5 star87%4 star8%3 star4%2 star0%1 star0%48 ratings481:03:45



 


 



 

Low-Carb Tips and Guides

Choose a topic below for a thorough low-carb guide on it.
 

 

Low-carb breakfast

Breakfast is a great time to eat low carb – think eggs & bacon with coffee. And there are many more great options. Below are a few of our most popular low-carb breakfast recipes.

No fan of eating breakfast? On low carb you may not feel hungry in the morning. If so it’s fine to skip breakfast – many people do.

Low-carb meals

There’s no end to the amazing food you could have for lunch and dinner on low carb. These are the currently most popular low-carb meal recipes:


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

For all of our low-carb recipes check out our main low-carb recipe page.


 


 

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

Low-carb questions and answers

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

Low-Carb Questions and Answers
 
 
 


 
 

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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4,286 Comments

  1. I'mafan
    @ Kevin, Go to Dr. Peter Attia's blog. http://eatingacademy.com/nutrition/what-i-actually-eat and be sure to read through some of the comments, which are full of useful information for the person who likes to work out strenuously.
  2. Bookwyrmb
    @Kevin, make SURE you have completely transitioned to burning fat for fuel rather than sugar before you attempt to sustain great and prolonged energy output on a low carb regimen. If you do, then you will find that "the wall" no longer exists and the you will have better endurance than EVER!
  3. Ranjine
    @Jane2 . Thank you Jane2! Your reply really helps.
  4. Hi, I am 5ft 2 " and weigh around 126lbs. Can anyone tell me how much protein I should be consuming? I know Diet Doc says you should eat protein 'liberally, until full' but I am not losing weight despite sticking to 20g of carbs? I am eating fat at every meal in the form of mayonaise, butter, cream etc so I am wondering if I am eating too much protein?
    Replies: #1419, #1423
  5. TinaG
    curious about lean meats...
    I wonder if one doesn't need as much energy to do things... Is it ok to enjoy less fat?

    lately I've been enjoying
    chicken drumsticks skinless boiled and 99% fat free turkey with two thin slices provolone cheese
    for lunch/dinners I do a roasted chicken from store or make my own cornish game hens...
    or larger roaster and munch on all day
    Would this be ok?...I'm very sedentary and disabled..

    However I don't use low fat cheese..and check labels for added stuff before buying.

  6. 1 comment removed
  7. Maggan A
    Lauralou

    If you know the metric system a rule of thumb is not to eat more grams protein than your length above 100. Example I am 169 cm - vich means I should stay around 70 grams of protein/day.

    TinaG

    You seeme to be eating a lot of protein. LCHF means less carbs and more fat - and eat moderate of protein. However if it works for you it is okej for you I guess - but in my opinion you don´t eat LCHF,

  8. Susie
    Dr Eenfeldt's guidance on LCHF kicks off with the heading 'eat all you like' and nowhere does it give any prescription for maximum grams of protein, fat or anything else per day. The regime appears to hinge on 'stick to the list, eat when you're hungry and stop when you are no longer hungry'. Have I missed something? Today's 'grammage' for me comes out at 117g protein, 15g carbs and 106g fat. I am 5'1" tall and weigh 128lbs. Based on the much quoted 'one gram of daily protein for each cm you are above 100cms' I should not be consuming more than 55g of protein but I don't think I could adhere to this for long as I'd run out of menu options - and get quite fantastically bored in the process. I am a carnivore and love meat in many, many forms.
  9. In every meal, it is advisable that there must be always a presence of all kinds of foods such as vegetables, fruits, meat, rice or any carbohydrate related food and a glass of milk. It is also advisable to eat a minimum of five kinds of fruits in a day because they rich in fiber. Fiber is what helps burn out fats in our body.
  10. Bookwyrmb
    Leona, your "advice" is not new nor is it incontrovertible. Examine your assumptions. We have and we have found a better way for those of us who are carbohydrate intolerant. We do not handle carbs in a healthy way, so for us carbs are toxins. Levels of tolerance differ, so we experiment to find our level. What you are saying, is what we learned in elementary school. We, however, did not stop seeking and learning in elementary school. Our health mandated that we find solutions that work. What you believe is advisable does not work for us. Thanks for assuming we are idiots who are unaware of your very elementary advice.
  11. tigerlilly
    anyone know if its ok to use alli also...
    I read a letter to the low carb doctor(can't recall name, believe protien power guy..dr.eades i think) that taking it will shave off calories of fat..
    plus the dr. said it was ok that if it is helping with weightloss..

    so is this ok i started them yesterday in chance to lose faster..

    Reply: #1413
  12. Bookwyrmb
    Definitely NOT OK to use Alli!!! It does not shave fat from your body; it keeps you from digesting all those good, healthful and expensive fats that you will go out of your way to eat if you are eating the LCHF (low carb, high FAT) diet. Stay away from man-made fats and things like Alli! And read again the doctor's explanation of his program.
  13. Johan
    Combining Alli and a high-fat-diet will lead to very unpleasant side effects.

    Check this:

    http://thewvsr.com/alli.htm

  14. Criticali
    Suppose you are in "ketosis" and you eat carbs for a day. How much time wil it take to be in "ketosis"again? Any messuring people around who might have an answer?
  15. Lomac
    LCHF vegetarian diet: Could this ketosis diet be done with high fat cheese (a lot), eggs, avocado (a lot), coconut oil/Flax oil mix, nuts (moderation), cream and greek yogurt (and a good bit of non-root vegetables)

    Any thoughts?

  16. What about pop corn ?
  17. Hi,
    i've been on a Low carb /keto diet for a while with great results.
    I have a question concerning coffee and caffeine. Some people/web sites say that caffeine raises blood sugar (so body produces insulin).
    How accurate is that in your opinion?
    thank you
  18. tigerlilly
    if one ate mainly nuts and cheese instead meat and eggs a vegetarian approach, is there a limit?
  19. Brittany D
    At 126 pounds you do not need to lose any weight. Atkins isn't for fast small weight loss. It's for when you have a LOT of weight to lose. Try cutting back on protein to 4oz per meal.
  20. tigerlilly
    ok took a meat break because cholesterol went from 300 to 1000..so now doing nuts and even tho carbs from under 20g went to 68-70grams, my body much slimmer and no more bloat or constipation worries...might be not low carb, because just doing nuts..peanuts unsalted in shell..pistachios in shell salted..and pnut butter only peanuts..n tea 2 cups..

    and after starting, my clothes fit looser my body thinner only day 4..and feel fuller then i ever did with meat..plus heart healthy..

    i figure, i may finish up tomorrow with all nuts - as if was a fast
    and try more variety in my diet..but all nuts work great for quick slim down

  21. tigerlilly
    ok off nut fast lol..
    began day with
    turkey lean and parm cheese w/ seasonings and spices.

    think at the store today add more veggies

  22. iris
    Brittany,

    Atkins is not for only obese people. Do you know that the actress Courtney Thorne Smith, has been doing Atkins for years..She is definitely not overweight and Atkins is also a way of lifetime eating.
    And some people could be overweight at 126 lbs.

    Iris

  23. iris
    In addition to the fat and protein at every meal, what else are you eating? You have eliminated all pastas, rice, potatoes and starchy vegetables? Grains are not good for you either. Whole wheat breads and pastas.
    I tend to overdo on the fats, so must be very diligent about that as well. And protein might need some adjusting as well. You do not give enough information about your daily menu to make too many suggestions about what you are doing wrong..
  24. Ellen Martens
    A friend posted a study done in Britain saying that intermittent fasting is good for the metabolism. I have read that skipping meals actually decreases the metabolic rate. What is the truth? Does it make a difference what the fasting people were habitually eating? Or is one of those ideas incorrect?
  25. Doreen Hall
    I suffer with cholesterol and am on medication. Won't the LCHF diet increase my cholesterol?
  26. I started this diet 3 weeks ago. I started a physical training program 3 days before the diet. I am very healthy according to my doctor but I was 57.7 percent fat. After eating all the bacon, meat, butter, cream, etc. I just had my physical training weigh-in and was at 47.7 percent fat... an amazing loss of 10 percent of my fat in just 3 weeks!!! I feel great and , for the first time in 30 years, am not constantly hungry. I have gained 6.8 pounds of muscle and have lost 10.4 pounds of overall weight. I want to thank Dr. Andreas Eenfeldt from my whole soul and from my family for freeing me as much as any prisoner has been freed. Until I started with the low fat, I was never fat and the weight is falling off. My size is much smaller already. Thank you thank you again.
  27. Lomac
    Very well done to you! I didn't know it was possible to gain such muscle so quickly. You must be working extremely hard. What kind of physical training did u do? Inspire us ;)
  28. Lomac
    @ellen martens. In episode 479 of the lovin la vida low carb show, dr Stephen phinney discusses this. It's free on iTunes you should listen to the podcast. He says for the first day of a fast you lose 1 or 2 pounds of muscle. Thats a lot of muscke in a day! However by the end of say a week of fasting you would be burning more fat than muscle. But muscle continues to decrease. So according to him intermittent fasting is a WasTE as for - a day only u will not burn fat only muscle and u will damage ur previous fuel store.
  29. Amanda
    Hi

    I have just stumbled on this concept. An absolute beginner as such and considering a LCHF lifestyle. I have had 2 babies in 2 years so I have some extra kgs but only 5 - 8kgs max. I don't want to be extreme - is this possible?

    My question is about honey. Does that count as sugar? What about xylitol? I love honey - would hate to give it up but should I cut down?

    Thanks

  30. Everything is very open with a precise description of the challenges.
    It was truly informative. Your website is very useful. Many thanks for sharing!
  31. I'mafan
    How long does it take for a soft-boiled egg with 1 tablespoon tomato ketchup to digest? Is the ketchup taken up in the bloodstream quicker than the egg?
  32. Zepp
    I`mafan.. everything you eat is broken down by your digesting system.. and you are not taking up egg or ketchup in your blood!

    You take up the macronutrients, minerals, vitamins and so on!

    Carbs goes first, then amino acids, and last fatty acids!

    And I only know about the rate for carbs.. its about 1 gram/kilo and hour in normal persons!

  33. Zepp
    Amanda.. if you is an healty person.. then go for real food, no fast carbs, no fast food, and dont be afridaid of fats, they gonna make you unhungry longer!

    Well honey is almost pure sugar, probably a lot of fructose.. use it sparsely!

    I think its about a sweet thoth.. try to get rid of that!

  34. Zepp
    Doreen.. mayby.. mayby not.. its about the cause of it.. if you have a heredity of high cholesterol then it mayby goes higher!

    But then you should know about this and one or both of your parents have the same dises!

    But.. but.. one of the more common causes to high cholesterol is.. Metabolic syndrom.. hove is strongly linked to insulinresitens/glukos-intollerans!

    I my self do hade dramatic high cholesterol.. and it dident get better when I started LCHF.. but after 4 years of this way of eating.. my cholesterol levels got better.. very much better.. higher HDL. very low Triglydcerids and better LDL!

    My qouta for TC/HDL was 10,5.. and now is 6.0!

    Its not perfect at all, but a great progress.. for a longer life expectation!

    My doctor asked my hove I did it.. and I told him that I eat a lot of fat and very little carbs.. perticuly coconut fat.. he didnt belive me!

  35. Zepp
    Criticaly.. its about hove much you eat and hove much you have in your glycogen depots!

    If your glycogen was depleted, then its about ours, and if you eat a lot of carbs one day and is not that depleted, its about one day.. or two!

    One shoudent care that much about to be in ketosis, if there not is to be in strait record of weightloss or some other medical conditions, like diabetes or so!

    Its about to not eating to much carbs, from the wrong sources.. without nutrichment!

    And one have to make some comon sense to it to.. is ther any how dont falls of the wagon ones and then?

    Its not to be an asket, and its about what you eat over the year thats matter moste!

  36. I'mafan
    Thank you Zepp. That was just what I wanted to know.
  37. Ghislain
    Hi,

    I've been a very low carb diet since no 5 and I'm having problems. I can't go to my doctor because she'll likely stop seeing me if I don't stop this diet. (I can't see her when I want anyway).

    My biggest problem is that I've on high blood pressure meds for some time now.

    Since starting the diet my blood press has increased to 150/80 and my BP is 80 at rest.

    I have constant heart palpitation and I have problems sleeping because of it. I'm worried about this. I'm determined to continue with the diet but not if I put myself at risk.

    Does anyone have any idea why I'm still having these problems after more than 5 days?

    (I also had really bad intestinal cramps on day 3).

  38. Zepp
    In the begining its common to have does side efects, and it can be managed with more salts and magnesium.

    Its comon to get low salt concentrations in the begining.. becuse the kidney do excret more vater, and salt are pasivly excreted by kidney by the rate of water!

    Take som salt en a glas of water, it should be better in an half our if its salt defiency.

    Mangesium is altso important for regulation of hart rate.. and can altso be felt as cramping of legs.

  39. katz
    curious to understand why naturally grown fruit and potatoes are really that bad..
    its not processed, they're grown from the earth, and full vitamins..
  40. Zepp
    katz.. they are not that bad.. but if one is obese and/or have a damaged glucos metabolism then its better to limit sugary or starchy food!

    You know.. our bodys dont care what you call the sugars, its end up as blodsugar anyway!

  41. katz
    ty.
  42. Zepp
    So with that said.. one can eat other fodstuf with a lot of nutrishment.. but without those amount of carbs,, like vegetabels!

    And there is more nutrischment in animal food then in fruits!

    But there altso some vitamins and minerals that coms moste from vegetable sources.. like C-vitamin and Folic acid!

    So if you dont eat liver or kidney on a regular basis, then eat more veggies, perticuly gren levy vegetabels!

    And if one do have sweth toth ones and a wail.. eat som vild berries insted!

  43. I'mafan
    @Ghislain, Potassium chloride was what I took for heart arrhythmia and palpitations. But even while taking potassium chloride, if I did not drink at least 8 large glasses of water per day, even the potassium did not help much. We have a p.c. product called SLOW K here in SA that is fantastic. I have found that plain salt and even magnesium did not have any effect on my heart arrhythmia, only SLOW K did, together with lots and lots of water. So try it if you can. If I don't take 2 tablets every day in the morning, by midday my heart arrhythmia starts and only stops when I take SLOW K. I think potassium chloride also gives a little energy. Don't give up this diet. This (feeling unwell) too shall pass. Good luck.
  44. Ghislain
    Thanks for all your input.

    I will try the potassium chloride and increase my water. I realize now that I was not getting enough salt. I've been told so many times(because of my blood pressure) that I should avoid salt so I've been cooking with that in mind (1/2 salt butter) and not using salty meat like ham etc.

    When I saw my blood pressure increase I assumed I was taking too much salt so I cut even more but that made no difference to my blood pressure and palpitation (made it worse)

    Having blood pressure skewed my perception. I should have just followed the advice of drinking the extra salt. I mean it's not like I buy any processed foods anymore. I'm getting my salt from the whole(real) foods I purchase myself. I prepare everything myself (except cheese of course).

    After some research I found out that a lack of potassium and magnesium will increase blood pressure and palpitations and a lack of salt will eventually lead to a decrease in potassium.

    So I have to eat think as if I don't have blood pressure. I will continue checking my pressure and
    see where I go from there.
    thanks

  45. Zepp
    Ghislan.. if you do report about how it goes for you.. I think many would love to read about it!

    You know, there is many out there that got the same conditon that you have.. and they want to know about the strugle and outcome with the diet change.. both the ups and downs!

    And you should know that one comon side effect about LCHF is a drop in blood presure!

    The teoretical discussion abot why, is that insulin does make the kidney to retain more water.. and more water in the body gives the hart more work to pump around.

    And more HDL says to give more vasodialation.. that gives that one dont get the same presure!

    More saturated fats gives more HDL!

    And ofcourse.. with a condition of high blood presure.. one shouldnt eat exesses of salt, becuse our bodys do use salt as to regulat the blood pressure.

    It take up salt in the blood, and water do goes with it by osmosmatic regulation.. with more water the higher blood volym and presure!

    But.. what happens if one do eat a lot of salt.. thats regulated too.. one get thirsty and pee a lot to get of exess salts!

  46. Ghislain
    Zepp: Yes I intend to report back.

    As I tried to explain in my previous post. The problem is that since I've stared the low card (<10mg) my blood pressure increased even though I had not been taking any more salt than before. I did not take the suggestion to add broth during the day for fear that it would increase my pressure and palpitation and BP.

    There is a paradox. When I started cooking every thing myself, I checked all the salt I was consuming and realized that I was barely taking enough salt. During the first two days I lost a lot of water and had diarrhea so I must have been really low in water and salt and other minerals. I felt like I had low blood pressure but my machine was telling me that I was not.

    I did some research as to the causes of high blood pressure and palpitation. The one thing that stood out was that a lack of potassium can lead to high blood pressure (just like too much salt).

    So I decided to make sure I was taking enough salt (1,500 mg) by verifying the salt content in all the food. I'm taking more greens, nuts to increase my potassium levels (as well as other minerals). In the short term I'm adding supplements as well (minus iron)

    So far adding salt (with some broth) has not increased my pressure ( a bit less in fact) so salt is not the factor .

    I'll post again in a few days to see how that strategy is working out. It's a bit hard to have to do this on my own because I know my doctor would have a fit if I told her what I was doing.

  47. katz
    if an elderly woman, who can't exercise followed this way of life will her muscles stay the same without loss?
  48. Zepp
    Yes it would. if one only eat enough of protein!

    One Swedish media star said that LCHF is for lasy idiots!

    He think that weigtloss should be done by hard exercise.. and everyone howe don think like him is lasy bums!

  49. katz
    awesome ..so exercise isn't extremely necessary
  50. Zepp
    Exercise is for healt and to gain muscles, and fysical kapacity.. its not bad at all.. but not so much needed for weightloss!

    But if one is a lasy bum.. and have bad fysical condition, one could be healtyare if one do som exercise.. like take long walks, swiming, dancing, walk with the dog, playing with children or garden work!

    But did you know.. many persons that lost some weight says they sudenly got a preferences for fysical activity!

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