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. Denny
    Hi. I'm completely sold on this way of eating but am concerned about fibre and vitamins. Do I have to plan what food i eat or take supplements? It seems to me that fibre is mainly in high carb fruit and veg (avocados, broccoli etc.. aside) and I am struggling even with a tablespoon of raw bran to get anything above 10g a day. I am currently keeping carbs down to 25g.
  2. Zepp
    "There are other reasons to limit all types of fiber. Fiber isn’t essential. Human breast milk doesn’t have any, and traditional people like the Masai – who are free of modern, degenerative disease – eat almost no fiber at all (subsisting on a diet of meat, blood and milk). And while fiber can feed the good bacteria in our gut and increase the production of beneficial short-chain fats like butyrate, it can also feed pathogenic and opportunistic bacteria in the gut.

    Verdict: vegetable (but not grain) fiber is beneficial in moderate amounts – about one-half pound of vegetables per day. But think about vegetables and fiber as accompaniments or flavorful condiments to fat and protein, which should form the bulk of calories consumed, rather than the other way around."

    http://chriskresser.com/9-steps-to-perfect-health-2-nourish-your-body

  3. Denny
    Thank you so much zepp I have been forcefeeding myself broccoli and bran and its horribe :(
    I'm new to all this but already after a week have lost weight feel less stodgey and my mood has even improved .. I love it! Can I assume that vitamins are also well covered just by eating a varied and sensible hflc diet?
  4. Zepp
    Yes you can if you only variate your food.

    Egg and liver is verry ful of vitamines.. and leavy green vegetabels give you the rest.

    One can eat eggs every day and liver every 14 day.. or liverpate more often.

    You know.. there are more vitamines in animal food, then in vegetabels.. but one need some vegetabels to.. mostly for C-vitamine and folic acid.. and som minerals to.

    Broccoli is good for vitamines, but one dont need to force feed one of it!

  5. Denny
    Lol .... thank you once again. On more question if I may. Is there a problem with me drinking diet tonic water it has zero carbs and is sweetene with aspartamine. I am missing an evening gin and tonic and the tonic alone seems to be all I need.
  6. Zepp
    Its up to you.. how healty you want to be.. but Aspartame is not any healt-food at all!

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

    And then one wounder how much sugar there is in a drink or two.. if one use those with non artificial sweteners?

  7. sandy
    how do u eat after a fast? low carb or all fruit.. how do you maintain from it
  8. Denny
    May I ask what your thoughts are one this? Is it just based on bad science?

    "A certain amount of carbs is needed to function properly, and insufficient intake may cause fatigue, muscle cramps, and poor mental function. Although carbs are an important part of our diet, the body can produce energy from fat and proteins alone; while this may do for short periods of time, avoiding all carbs will adversely affect the body. Many low-carb diets have been touted as healthy, but if taken to the extreme, they can be very dangerous to a one’s overall well-being. Eating moderate amounts of the right type of carbs to keeps the body fueled properly.

    The recommendation of the Institute of Medicine suggests that 40-65% of an adult’s “dietary energy” should come from carbs, while the World Health Organization (WHO) recommends 55-75%. The WHO also recommends that no more than 10% of carbohydrate consumption come from simple carbs."

    Reply: #1609
  9. Zepp
    Its no science at all.. its food politic!

    "The McGovern committee guidelines led to reorganization of some federal executive functions to support the related aims[11] and became the predecessor to the more detailed Dietary Guidelines for Americans later issued twice a decade by the Center for Nutrition Policy and Promotion."

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

    http://en.wikipedia.org/wiki/George_McGovern#Ambassador_to_food_agenc...

    I think this is more of an scientific aproch of human nutrishion!

    http://chriskresser.com/9-steps-to-perfect-health-2-nourish-your-body

    You know.. carbs are not bad per se.. and Low carb is about to reverse conditions from those how suffer from bad carb eating problems!

    Many peopel can eat a lot of carbs and be healty.

  10. Helen
    Hi Zepp,

    I don't know if you have already answered this question before but I didn't see it anywhere. What is the deal with juicing vegetables? Beneficial or too much sugar?

  11. Zepp
    The deal is that they are easyer digested.. becuse of that you should eat them as they are.. to your meals!

    I think this juicing is about to use them insted of real food?

    Seems to me that people do anything to avoid a proper meal?

    I got many questions about protein powder and/or substitutes to.. becuse they are so handy!

    Seems that many have some sort of eating disturbance.. why not a real steak insted with vegetabels?

    I dont think juicing does vegetabel bad as nutrients.. but on ones eating habits!

  12. Helen
    Thanks for your input. :)
  13. Denny
    Hi Zepp
    once again may I trouble you for your thoughts on this article? I find your knowledge and advice invaluable so many thanks :)

    http://www.blisstree.com/2012/06/11/food/low-carb-high-fat-diet-blame...

  14. Zepp
    "The Swedish Diet Revolution and the Resulting Hysteria"

    http://www.dietdoctor.com/the-swedish-diet-revolution-and-the-resulti...

    We laugh at this in Sweden.. there is a lot of stupid reactions from those how still is scared of fat.

    You know the whole fat scared advice manly comes frome extrapolitions from those how have a geneticaly disturbance of theres lipid metabolisme.. often trunkated as Familiar hyperlipedemia!

    http://themedicalbiochemistrypage.org/lipoproteins.php#hyperlipidemias

    Another comon source to hyperlipidemia is metabolic syndrome.. and this is often more about Hyperinsulinemia and glucoseintollerance and insulinresistance.

  15. Shawn
    I find that eating the added protein makes me constipated. Is this a temporary thing while my body adjusts or should I eat more veggies.
  16. Zepp
    The constipaton problem is a beginners problem.. you know, both protein and fat dont leave that much waist to excret and its not stimulate your guts eighter.

    Take some home cure in the begining to solve the problem, psylium seeds, flax seeds or magesium.

  17. Kausi
    I am a complete vegetarian. My staple to eat with the veggies and pulses is either rice or wheat. I eat high fiber rice or red rice as we call it here in India. What can I substitute this with??
  18. Zepp
    One can always eat more fat.. in your case coco nut oil.. then you dont need that much carbs for fuel.

    The truble for vegetarians is protein, becuse almost every sort of vegetable source of vegetabel proteins are often loded with carbs.

  19. Denny
    In my opinion vegetarians are making an emotional choice that is incompatable with their species (in most cases). It would be me like preferring to be a fish and only "breathing" oxygen from water!
    Reply: #1621
  20. Denny
    BTW before all the veggies and vegans try to lynch me. I like cigarettes and its why I don't join or comment on forums attached to anti smoking web pages :)
  21. Zepp
    In India it could be an religius concern to!
  22. Denny
    Well that's still emotional isn't it? I mean as opposed to doing what your evolved organism wants and needs.
  23. Rob
    I have inherited high cholesterol in my family genes and wonder what impact this low carb diet will have on my cholesterol levels? For example I'm told that I need to take high fibre oat bran each morning. Should I carry on doing this?
  24. Zepp
    They sad that I had that to.. but it was nonsens.. mayby a heredety for metabolic syndrome then!

    Becuse it have dropt, and that its not does if one have FH.

    And one have high cholesterol the whole life, even in your childhood.

    First of all does your parents have this?

    Did they die in there middel age?

    Those how have heredited disturbances in there lipidmetabolism often have problems with clerance lipoproteins when does is empty.. to a shortage of sites for that purpose in the liver.

    The oat brans only make more fats going in your stools, by fibers how make your fat digestion lesser.

  25. Amy
    I have been doing this diet for 2 week now i have only lost a lb. i like the change of diet, and I don't feel hunger like I used to but I hoped to lose more weight. Is there anything to speed up weight loss?
    Reply: #1628
  26. sandy
    bacon raw is it more then calories it mentions on lable..so 80 for 2 pieces is that same when you keep the grease+meat or no? just curious
  27. G2
    According to the diet you should loose a few pounds quickly in the first 2 weeks. You tend to loose the access water in the body initially when you start the diet. I am in the 6th week of the diet. I lost 6lbs in the first 2 weeks and than stalled there for 2 weeks or so. Now the weight loss fluctuates between 7lbs and 9lbs. I am going in the right direction i think.
  28. Zepp
    Amy.. you just began, it takes at least som more weeks to be fully adapted.

    You shouldnt do anything to speed it up.. you should let the body make it go by it self.. then you dont need to do anything drastic in the future.

  29. Zepp
    Its the same calories in raw and cooked becon.. becuse one always eat the greas anyhow.

    Bacon is pork, and one shouldnt eat raw pork.

  30. sandy
    awesome because always thought the grease was extra even tho cwme from same portion
  31. Misty
    What about beans?
  32. Zepp
    Beans are carb food!

    Except snap beans and haricoverts.

    Eat them in small amounts occasionaly.

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

  33. Shawn
    Just wanted to know how do you stop losing weight on this diet once you've reached your goal?
    Reply: #1635
  34. Nusaybah
    I was wondering if there is a limit on the amount of cream you should have? In the country where I'm living it's hard to get certain things. The cream is long-life (heat treated). I hope it's ok to have. Unfortunately coconut oil is not available here, and the butter is not even real butter, so I'm left with the cream. I have about 3 cups of coffee (without sugar) made of half cream and half water. Is it too much cream to have in a day?
  35. Zepp
    It supose to happen all by it self.

    Becuse if your energy depoes get to low, your apetite supose to making you hungryer.

  36. Denny
    Hi Zepp I have another one for you.

    http://www.bbc.co.uk/news/health-21258509

    I'm asumming the results are based on the fact that vegetarians maybe carry less body weight and be more prone to health conciousness in general?

    Reply: #1637
  37. Zepp
    I cant read the study, only the abstract.

    But I can tell you that.. often is the result not in line with the conclusions!

    What is an vegtetarian diet anyhow, it could be healty but it could be unhealty to.. and high on saturated fat altso.

    And then one can find other problems.. they maby want to die of colon cancer insted of hart failure, as another study says?

    "Within the study, the incidence of all cancers combined was lower among vegetarians than among meat eaters, but the incidence of colorectal cancer was higher in vegetarians than in meat eaters."

    http://ajcn.nutrition.org/content/early/2009/03/11/ajcn.2009.26736M.a...

    I am not suprised at all this days what they come up with.. or there conclusions rather.

    There seems to be a link betwen saturated fat and smoking, drinking alkohol and quit training altso!

    So what do they mesure realy.. I think that they almost find that peopel that are concerned about there healt do take steps to be healtyer.

    science for smart people by tom naughton
    http://www.youtube.com/watch?v=y1RXvBveht0

  38. Denny
    Thanks Zepp
    I have been following yours and Dr Eenfeldt's recommendations for about 3 weeks now. I have never felt better or eaten better and as a bonus I have lost a few pounds. I have a BMI of 25 so wasn't overly concerned about my weight but my stomach looks much better :) So I have no doubts about lchf as a lifestyle, Thank you to you all for this blog and forum for making it so easy to get started. I will post you any studies we get over here in the UK for your interest and thoughts if that's ok because the whole topic really interests me.
  39. Denny
    Love "science for smart people" absolutely fantastic!
  40. Denny
    Sorry Zepp another few questions. I'll be kicked off here soon won't ? :(
    Do (and how do) wine and white spirit alcohol and coffee affect ketosis? and are there carbs in instant coffee - googling only gives me confusing info.
    Many thanks
    Reply: #1642
  41. Linda Venter
    Good day. I also want to start this way of eating, but I am running a 32 k's next weekend. Should I rather start after that or will I have enough energy by next weekend for this long run?

    Linda

    Reply: #1643
  42. Zepp
    Well alcohol and to much vine have other side effects.. but is commonn to use, and for a lot of peopel no problem if they enjoy it in moderate amounts.. they are not that much food.. they are more for plesure.

    Coffe I regard as brown water.

    And ofcourse, alcohol is burned instead of fat.. so if one is concerned about burning bodily fat one should think about this.

    Do you care a lot of your ketosis levels or do you want to live a good life?

    Abuse is no good thing, but moste peopel can use alcohol at moderate levels.. and enjoy the benefits, without any side effects.

    The only thing one should think about if one is in a state of ketosis.. one only need to drink half for the same effect!!

  43. Zepp
    Start after the event.. you only get fatigue without glycogen.

    But you know.. one dont need to eat that much sugar to fill ones glycogen depoes.

  44. jp
    i can not have any sweeters at all so saying this what would be a safe amount of reg sugar to consume with i am at a 20carb a day and right no i have about a tsp a day in my tea.
  45. can anyone answer the question on the amount of cream used by Nusaybah, i'm interested in the answer too. Thank you
  46. Courtney
    Is almond flour okay? I found a paleo recipe for pizza that seems to work with the rules of the diet (I added mozzarella), and since pizza is my weakness, this might be the secret to my success.
    Reply: #1657
  47. Zepp
    @jp

    Its more about how much carbs one eat a day over a longer period.. I drink my coffey black.. try it!

    @letitia

    There are only individual sensitivity.. and one can always try eggmilk instead.

    @Courtney

    Almond flour is used of those how nor that sensitive, its less carbs.

    If you love Pizza.. you probably like Meatza.. try it.. its without flour.

  48. sandy
    question for major question on mind...high fat would it cause no gain even overdoing fat

    i tend to eat alot and scared if it will do more harm then help weightloss..

    i eat probably 4 times

    from 9am till 12am i'm up too

    a day may be

    . wake up have 2 strips bacon and the grease to cook 2 eggs top with cup of mushrooms and spinach with cheddar handfull shredded to top

    lunch- burger beef 1/3lb and fried egg on top with green beans 2cups with blue cheese dressing

    dinner- stir fry
    olive oil 2-3tblspoons, steak strips 8oz and broccoli cup full cooked and garlic seasons added herbs

    later- bacon 2strips 3eggs in grease and 1oz of macadamian nuts

    is this for anyone and for me too much to lose on or even be healthy

    Reply: #1652
  49. Amber
    Hi there,

    I'm trying to loose weight and have been researching paleo/ low carb diets. I know sugar is bad but some of the paleo recipes use coconut sugar. What is your opinion on coconut sugar? I've read articles that are ok with it and others that aren't..

    Thank you.

    Reply: #1651
  50. jp
    thank you for the info on coconut sugar.

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