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!




 

Video Course

How to Eat Low-Carb, High-Fat Video Course

Do you want to watch a high-quality 11-minute video course on how to eat low carb, high fat? And about the most important things to think about? Sign up for our free newsletter and you’ll get instant access to it:

The newsletter arrives once a week with low-carb news, recipes and tips free from ads or industry influence. Your email is kept 100% private. To unsubscribe just press “unsubscribe” at the bottom of any newsletter.


 


 

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, 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 star10%3 star3%2 star2%1 star1%108 ratings10811:30The 5 common mistakes on LCHF4.7 out of 5 stars5 star83%4 star10%3 star3%2 star1%1 star2%89 ratings8909:25

 How to Do an LCHF Diet – Dr. Eric Westman4.6 out of 5 stars5 star77%4 star13%3 star5%2 star2%1 star2%96 ratings961:00:45 LCHF for Obesity and Diabetes – Dr. Jay Wortman4.8 out of 5 stars5 star88%4 star6%3 star4%2 star0%1 star0%44 ratings441:03:45



 


 



 

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

Q&A

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

Questions and Answers about Low Carb
 
 
 


 
 

Next

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

 



 

Improve this page

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.

Free Updates

How to Eat LCHF Video Course
Do you want updates with the latest news for your health and weight? Do you want to join the revolution? And get a free video course on how to eat LCHF? Subscribe to the free weekly Diet Doctor newsletter:


 

Facebook

Press “Like” below to get tips on popular new posts and some insider tips:


3 4 5 6 7 8 9 10 11 12 13

4,278 Comments

  1. Depirts
    Hey Del;

    I too, lost a lot of weight at first, I lost 19 lbs. in the first 11 days. What is important to note is I weighed 332lbs and I am 5'10. The speed and amount of my weight loss has now slowed dramatically. It would be helpful to know what Bill's weight was at the start of his new lifestyle. Perhaps Bill would be so kind as to enlighten us. 🙂

  2. Hej Depirts and Others. It may well be possible to lose 15lbs/7 kilos in 4 days but is it healthy? And if it's all or mostly water weight or simply an enormous bowel movement my problem is that without any information other than what was provided..."I started following your guidelines and eating LCHF on December 6 it's now December 10, and I've already lost 15.2 pounds." 1) Raises expectations that this is the norm, 2) Could make other people who don't lose weight so rapidly feel like failures and 3) Losing weight that fast can't be healthy unless one is massively obese and even then I'm not sure.

    I also stand by my critique of Andreas/Diet Doctor for simply saying congratulations as if LCHF were a competition called The Biggest Loser!

  3. Depirts
    To say congratulations, in my opinion(what it's worth), doesn't always denote an accomplishment from a competition. Someone could get married, have a baby, reach a milestone like a 75th birthday, their child might be graduating etc.

    It's important to remember as individuals there are many varibles involved when deciding to compare oneself to others regarding losing weight. You shouldn't do it. For someone to post they have lost any weight on a LCHF lifestyle should not be taken as discouragement or competition for others. Personally, I'm happy to hear when anyone has chosen to take a healthier lifestyle by decreasing the amount of carbs they consume and eat more healthy fats.

    Regarding the possible dangers involved losing weight too quickly, one should consider consulting with their family doctor. We all know the dangers keeping the weight on.

  4. Maybe I should say, to JUST say congratulations without asking any questions is what I find problematic. Sure sure, this is a BLOG not a consulting room but I would still have preferring the Diet Doctor to provide a bit more than a simple congrats!
  5. FrankG
    In actuality it was more than a simple congratulations

    "Congratulations, that's fast!"

    One could read that as surprise, or even an expression of concern... possibly as politely fishing for additional feedback. But as you already accept: this is just a blog and not a consulting room. Perhaps if Bill G had offered additional information we could all have a fine old time debating the various and sundry pros and cons... but he didn't -- and I for one, respect him being circumspect on a public blog -- so all of this is just so much meaningless assumption and pointless jumping to conclusions.

    I will add my own congratulations to you Bill G... I am glad you are off to a great start! 😉

    BTW exactly what are the concerns regarding rapid weight loss? Cited references would be appreciated more than simple opinions from such an obvious expert on the subject as yourself.

  6. I don't think losing weight fast is a problem. If you are a big person with a lot of weight to lose you will typically lose a lot of weight initially. A lot of this is water weight. This is true in most weight loss plans, not just LCHF. Losing weight this way is healthy and sustainable. Typically with any diet plan it is harder to lose the last few pounds than the first few.

    I and a couple of friends of mine have lost weight this way and find it an easy way to eat. Your cravings for crappy food stop. The body is very adaptable and will adapt to getting rid of the crappy carbs and sugar which aren't good for you.

    Best regards,
    Laurie

  7. Anita
    Congratulations Bill G.
  8. Del LaGrace Volcano
    But you doesn't look slim at all.
  9. The above comment: "But you doesn't look slim at all." is a MYSTERY!

    I didn't write it and don't understand why it appears as Del LaGrace Volcano Says:??!!

    Strange. I may be monolingual but the one language I do know, English, I'm very good at!

  10. Jacqueline
    Hi Ian Richmond

    There are a lot of people undertaking a LC lifestyle in the UK. One forum is Pig2twig. This was started by India Knight after the publication of her book - The Idiot Proof Diet also known now as the pink bible! Although dominated by women there are a number of men who also contribute their experiences on the site.

    Recipe sections are useful. Cauliflower recipes abound and although I used to hate the stuff - mashed with cream or fried with spices I'm a real convert.

    Of course we all get comments when we put cream in our coffee and eat REAL butter not the factory made gunk known as magarine. But heigh ho we are losing weight and enjoying our food.

  11. Anita
    If you are a little weary of mashed cauliflower, try some ratatouille. It's delicious with shellfish!
  12. Jacqueline
    I agree - although I haven't tried it with shellfish I love it with roast pork or chicken.
  13. Vicky
    Hi everybody!
    I've been following the LCHF-diet for 3 days now and I'm not losing weight - I'm gaining. Also I'm hungry all the time (heavy brain fog in the morning after breakfast which gets worse every day) and often tired even though I eat fatty meat, several tbsps of butter and coconutoil and an avocado every day. My carb intake is 20 - 23 grams pr. day. My fat intake is around 80% each day and the rest is protein and a litte carbs (as mentioned). What am I doing wrong? Is it the amount of fat? Should I eat more protein and vegetables? I'm really frustrated right now.
  14. Hi Vicky!

    The first few days may be hard (brain fog etc.) but it will soon go away.

    If you are hungry: add more fat until you're not hungry.

    Make sure you drink enough water and increase your intake of salt during the first week. That usually takes care of most of the problems with fatigue etc.

    Don't worry about the weight yet, just make the diet work for you at first and you'll probably see that scale moving in the right direction very soon.

  15. Vicky
    Hi Doc!
    Thank you very much for your quick answer.
    I will do as you say.
  16. Roberto
    Hi Andreas,
    You had a great talk in your video, and I like your website a lot,
    In your "list of shopping list for beginners" you left out most fruits, is avocado the only fruit suggested?
  17. Roberto,
    Fruit = sugar = candy from nature. 😉

    Avocado is great though, there's not much sugar in one of those.

  18. Depirts
    Hi Roberto;

    It's really great that you're checking out a LCHF diet. Regarding the fruit, I enjoy some berries like blackberries, raspberries, strawberries etc with some high fat cream. It's really good. I found since I've started a LCHF lifestyle I've lost my "sweet tooth" and now have a "fat tooth." This is a really super website. I'm always coming back to it for the videos, blogs and comments. I find it not only informative but also inspirational. Kudos to Dr. Andreas for all he does on here!

  19. Steve
    Tell me about lowering blood pressure [weight is not the only goal folks have]
  20. Dana
    Apparently there was this study, and I wish I had the link but Stephen Guyenet wrote about it a couple years ago, but someone finally did the research on whether fast weight loss really does make it more difficult to keep the weight off later. Up to that point nobody had bothered investigating the issue, I don't think. They just made some assumptions. Well, the research results were startling. The people who lost weight faster actually kept it off better.

    Also, I can't understand how someone can say being obese is unhealthy, and then claim fast weight loss is unhealthy, all in the same breath. That's nonsensical. If I have the plague, the faster I get it cleared, the better chance I have of survival. There's also the probability that obesity is not a primary cause of metabolic chronic disease but is instead largely (no pun intended) a symptom of whatever else is causing that chronic disease. Stands to reason that if you address that underlying cause, your metabolic chronic disease will disappear quickly and so will the excess fat. Why is that a bad thing?

    Mind you: Make sure it's actually fat you're losing. If your lab numbers are improving along with the weight loss and you're starting to see muscle definition emerging, that's a good sign.

  21. Steve
    I've been doing LCHF for about 6 weeks and just had blood lipids checked. I was very surprised to see the results compared to a year ago.

    Here are the before [from a year ago] and the current after figures:

    Total cholesterol went from 156 to 141
    HDL went up from 54 to 60
    LDL went down from 92 to 75
    Ratio improved from 2.9 to 2.4
    Triglycerides went down from 51 to 30
    Blood glucose went down from 99 to 90

    Previously I was eating very little animal foods being on a nutritarian plant-based diet. I continue to avoid processed foods as I did before but now I am eating all the meat and fat I want but not eating potatoes, bread, & other high carb foods. I still eat my salad for lunch but now I have meat with it. I now eat eggs and bacon for breakfast having oatmeal sometimes but not as often as before. I continue to avoid vegetable oils and other unhealthy fats even as I did before. I don't knowingly eat meat containing antibiotics or hormones [only eating beef if it is organic or known not to contain such]. My weight has not changed and neither has my blood pressure both of which are normal. I weigh 174 and blood pressure readings are normally between 100/65 to 118/83.

  22. Steve
    Any suggestions on low-carb pizza?

    Anyone use Oopsies to make low-carb pizza?

  23. Lisa from Oz
    Why am I just not getting the whole thing ?

    I have cut out sugar and starchy veggies and have only a few Blueberries once a week, the lack of results are very disappointing to say the least.

    I have not lost any weight, which I must say was and still is my main goal, I would love to lose about 10-15 kg, I have just had a full blood work up done this morning, so it will be very interesting to see what the results are when they come back after Christmas.

    Can someone please give me a daily food guide, maybe I am overdoing the veggies or maybe there is something else I am not doing right.

    I feel very deprived and depressed at the moment unfortunately

  24. Nana Morken
    Hi Lisa:

    I've been where you are ... it's really tough. Have a look at this site: http://www.thehealthyhomeeconomist.com/stomp-the-weight-loss-accelera.... Consuming more fat when trying to lose weight really does work. Besides coconut oil, eating lots of eggs, fatty bacon and butter (sorry Norway!) seems to help me. I don't eat too many veggies, hardly any fruit (just berries once in a while) and mostly fat and protein. I always have a fermented condiment like real sauerkraut with my meal, or just for a snack with raw cheese. Drinking kefir and kombucha really help get rid of cravings, too, I find. If I do have the occasional piece of sourdough bread it's more like 'a little bread with my butter' or I have it fried in bacon fat - it's amazing how long one feels satiated after eating that. Drinking bone broth really helps, too. Here's an amazing recipe for "Perpetual Bone Broth" that's always ready in the crock pot: http://nourishedkitchen.com/perpetual-soup-the-easiest-bone-broth-you.... Hang in!!

  25. Pie8609
    Lisa, hae you checked out reddit/keto? There is alot of great information and support there!
  26. Lisa from Oz
    Hi Nana

    I really don't like the coconut oil taste at all, however I did look at the stomp the weight site and will give the herbal tea a go, that might help.
    I did not realise that olive oil could be deterimental when trying to lose weight though
    Thanks for all the tips too, very very helpful indeed 🙂

    Pie8609 - Fantastic info on that site, lots and lots to wade through, it will keep me bust over the Christmas break.

    Have a great Christmas

    Lisa

  27. Stina Vasu
    I would like to try the diet but I will find it very difficult to avoid fruits.
    Are there no fruits which are allowed.
    Glad cheese and plain yogurt are included in the diet.
  28. Jacqueline
    Hi Lisa

    I find that if I don't drink enough water e.g at least 2 litres a day I don't lose weight. As you are in summer mode in Oz you might need more.

    Alcohol stalls me so not much movement downwards over the next few days!!

    Although cheese and nuts are low carb I limit the quantities of these to a small piece of cheese a day and a few nuts as snacks. Having said that I don't bother to limit my cream, butter and olive oil. Also check out things like shop bought mayo - some are full of sugar. Personally I am a Hellmans fan if I don't make it myself

    Veg wise I keep to mainly green veg, spinach, cabbage and cauliflower, as well as lots of salads. I make a mean coleslaw with cabbage, a little grated onion and a dressing made of equal quanties of soured cream, mayo and mustard - lasts for few days in the fridge.

    I use this website and the pig2twig website for advice, inspiration and motivation. The p2t site also has some great recipes.

    Happy Christmas all

    Jacqueline from England

  29. Depirts
    Having problems with Christmas cookies' temptation just follow Seinfeld's philosophy...

    http://www.youtube.com/watch?v=Y8_Fvz_P_sM

    Merry Christmas all my LCHF lifers!!!

  30. Nana Morken
    Hey Depirts:

    I love your sense of humour! Seinfeld is great! Those cookies are indeed very powerful things ... calling my name like they do!

    Merry Christmas to you and all LCHF beat-back-the-cookie warriors out there!

  31. deborah
    Just wondering can you eat beans on the diet?
  32. Jacqueline
    I eat green beans but not pulses.
  33. Tim
    Brilliant website, I have eaten this way for a while now but it is great to have it verified - I KNEW fruits weren't the super-healthy item everyone insists. Sugar is sugar.
  34. Stina Vasu
    The diet is very tempting when you read how successfull some people are.
    But is there nobody who gets Kidney or Gallbladder stones with this diet?
    I live in a tropical country with plenty of fruit. Are there no fruits which are allowed.
    Not even Papaya. I will find it very difficult to resist fruits.
    Stina
  35. Zepp
    Gallblader stone is typical a low fat diet consekvens, the bile is stored in the bladder and kristalise, if its not used!

    Kidney stone is often of genetic cause, some peopel is do have more kidney stones.

    "Dietary factors that increase the risk of stone formation include low fluid intake, and high dietary intake of animal protein, sodium, refined sugars, fructose and high fructose corn syrup[5], oxalate, grapefruit juice, apple juice, and cola drinks."

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

  36. Zepp
    To the question about fruits beans, lentils, pies, and other such a foods, they are typical most carbohydrates foods, not lowcarb at all.

    Lowcarb, is about to lower the carbs and replace it for fat.

    If you are diabetic or/and obes, then you maybe have to be hardcore about carbs in your meals, but if you are in perfect healt, then you probably dont need to go hardcore about this at all.

    And there is no magic things about LCHF, its about eating healty foods, and no more carbs then your body can coop with.

    Everbody have to try this out by them self.

    If you is diabetic then you can meter it by the blood sugar meter, others must try it out by feeling the bodys reaction.

  37. Joyce
    I cannot believe your generosity in providing us with a SIMPLE low carb eating plan here free on the internet. I have invested too much money in low carb books that give complicated directions, with the need to count every single carb all day long. That is no way to live. This eating plan you have outlined...now THAT is something I can live with. The closest book to your recommendations is Wheat Belly, which also outlines an easy, similar way of eating.

    I am so grateful I found your blog.

    I live in California, U.S.A. Will your book be available here in the States? I searched on amazon and could not find it.

    Again, thank you for this eating plan, which I am starting tomorrow. Happy New Year to you and everyone reading this! Joyce

  38. Silvia Pesaresi
    Dear Doctor Eenfeldt

    I was searching in the net of links between heartbeat disorder (very disturbing extrasystoles, day and night), respiratory difficulties (as a child I suffered bronchial asthma), and food.
    Within the flood of information I got, I read that in some cases carbohydrates should be avoided.
    After reading about LCHF, I started this way of eating last May, just to see what would happen.
    I thought there was nothing to loose, in trying this.
    Almost immediately I could sleep better, didn’t have digestive troubles anymore, felt much more energetic and positive-mooded.
    But what impressed me most, was the fact that after only a very short time, my heart stopped to beat in such an irregular way. How happy was I!
    I am so grateful of discovering this way of eating!
    And thanks also to you, who makes all these excellent informations avaliable to us, in a simple and understandable form.
    Besides, I am 67, female, 161cm, 78 Kg (lost 6 Kg since I started LCHF).

    Now to the shock:
    Last month I went to my doctor, in order to have my annual bloodtests done.
    My cholesterol was always a bit high:
    in 2010 I had total cholesterol 7.4 mmol/L - LDL 5.0 - HDL 1.55 and Triglycerides 1.93.
    But this time the test showed my total cholesterol has risen up to 9.88 mmol/L (almost double as ideal) - LDL 8.2 - HDL 1.21, Triglycerides 1.95
    My doctor was very upset and said I should avoid for a couple of weeks every kind of cheese, and then have my blood tested again.

    A lot of people is writing in lowcarb forums that their lipid profile has improved with LCHF, becoming even excellent.
    And I read an answer you gave on this thread in May 2011, that the cholesterol profile could actually get “a bit” higher, but it would be mainly the HDL, the “good cholesterol”, that would go up.
    In my case it’s just the opposite: the LDL went high, whereas the HDL remained almost the same.
    What’s going on with me?
    Should I stop LCHF, despite all the benefits I got?

    I would be very grateful for your advice and for an explanation.
    Thank you in advance!
    Silvia

  39. I do accept as true with all the ideas you've introduced for your post. They are very convincing and will certainly work. Nonetheless, the posts are very quick for beginners. Could you please lengthen them a little from next time? Thanks for the post.
  40. Depirts
    Hi Silvia;

    What fats are you consuming? Are you eating natural oils like butter, EVOO and coconut oil? I was using canola oil the first month on my LCHF lifestyle and my total cholesterol was 7.1 mmol/L. Upon research and advice from many LCHF people I realized the danger of Canola oil along with many more

    http://www.balancedbites.com/PDFs/BalancedBites_FatsAndOils.pdf

    Since then I've now cleaned up my diet and by using the right fats & oils I have dramatically improved my cholesterol numbers and more importantly my triglycerides were perfect.

    Weston A. Price Foundation site has a lot of valuable information as well.....

    http://www.westonaprice.org/cardiovascular-disease/myths-a-truths-abo...

    You're on the right track don't change your LCHF lifestyle

    Depirts

  41. Kelly
    Hi - great article. I am curious about one thing and have not been able to find a definitive answer: how do legumes fit into low carb? For example, black-eyed peas, great northern beans, Lima beans, etc. Thank you.
  42. Depirts
    Hi Kelly;

    Generally I stay clear of any legumes, personal choice.

    Here's something I found though I don't know if I agree with the logic, as Dr. Davis, author of "Wheat Belly", says, if something is less bad for you is it good for you? ie. If non filter cigarettes are bad for you and filtered cigarettes, in moderation, are less bad, does that make them good for you? Note the quote below from about.com..........

    Beans and other legumes (such as lentils and peas) have quite a lot of carbohydrate. But the starch consists of types that, in most people, are either digested slowly or not digested in the small intestine at all (resistant starch). Therefore, in moderation, they can be excellent choices for people who don't process sugar well.

    http://lowcarbdiets.about.com/od/whattoeat/ig/Low-Carb-Food-Pyramid/L...

    Depirts

  43. Nana Morken
    Hi Silvia:

    I agree with Deprits - don't give up on low carb! Although I am deeply grateful for Dr. Eenfeldt and this LCHF site, I feel there are a couple of weak spots in this plan. One is the advice to consume canola oil. There is so much evidence against this that even a layperson like me knows this is bad for us. The second thing is that healthy eating should involve consuming digestive enzymes and probiotics via fermented foods and beverages. A little yogurt isn't enough. Dr. Natasha Campbell-McBride addresses this most convincingly in her book, "Gut and Psychology Syndrome" and specifically regarding heart disease and the consumption of fats in her second book, "Put You Heart In Your Mouth! What Really Is Heart Disease And What We Can Do To Prevent And Even Reverse It.". Her website explains it all very well - http://www.gaps.me/preview/?page_id=35. Don't let your misinformed doctor bully you into something like statins, for heaven's sake! All the best to you.

  44. Silvia
    Hi Depirts

    Thanks a lot for your reply.
    I live in a country of cows and milk, so I love cream and butter. For so many years I avoided butter, because of all that talking about cholesterol! But now I enjoy butter, EVOO, rapeseed oil - because of the good proportion between Omega3 and Omega6 -, and a little biological coconut oil.
    Maybe I should wait until my weight-loss will go into stagnation, and then repeat my bloodtests.
    For the rest I feel so great, that I don’t mind going back to the old habits. LCHF is the best way of living I ever experienced.
    I will stick to it!!
    Silvia

    Hi Nana

    What you wrote about canola I knew already, and on the other hand it’s something that isn’t widely distributed in this part of the World.
    You stimulated my curiosity for fermented foods and beverages. Thanks for the link.
    As soon as possible I will make sounder research. I guess there will be also other websites that explain how to make such foods on one’s own.

    No, I don’t have any intention to take statins, I know the correlated problems!
    What disturbed me were the cholesterol-results, because now all people are stressing me by saying I should stop that strange way of eating.
    I am wondering if I should question my doctor to test the size of my elevated LDL particles.
    I read that the big, buoyant ones - which I hope are those in my bloodstream – are the less harmfull.

    Thanks for your advice.
    Silvia

  45. Kelly
    Depirts - thanks so much for the information. It was exactly what I needed to know.
  46. Doug
    What is meant by the term Hard bread in this statement under Breakfast suggestions
    above?

    "A piece of very thin hard bread with plenty of butter, cheese, ham etc."

  47. Margaretrc
    @Sylvia, "What disturbed me were the cholesterol-results, because now all people are stressing me by saying I should stop that strange way of eating." Please don't listen to those people. Your numbers will improve greatly with this way of way of eating--give it time. Study after study has shown this. Here is just one article in a science magazine quoting several prestigious journals and scientists: http://www.scientificamerican.com/article.cfm?id=carbs-against-cardio This is not a new article, but it's a lot newer than any article about the dangers of saturated fats, most or all of which are based on faulty studies which grouped trans fats with natural saturated fats. This is the healthy way to go, no matter what some other people will tell you! And yes, you can have your doctor test the size of your "elevated LDL particles" because it's true that the large buoyand ones are not harmful and maybe even beneficial. But there are two things to keep in mind: If your triglycerides are low, that "elevated LDL" reading may be higher than it actually is and LDL is not nearly as good an indicator of CVD risk as is the ratio of triglycerides to HDL. If that is 2 or below, your risk is low, according to studies.
  48. Zepp
    @396
    Its means some sort of thin bread thats wee use in skandinavia aka biscutit thing to put a lott of butter and chese on.

    http://www.finncrisp.com/crispbreads/thin-crisps/finn-crisp-original

    Better then have the butter and chese in your hand.. only 3,7 grams carbs a slice.. for theme that not so hardcore about carbs.

  49. Rob L
    Congratulations to everybody reading this!
  50. Depirts
    I recommend everybody who is on a LCHF lifestyle should watch this very, very enlightening video.

    http://www.youtube.com/watch?v=vRe9z32NZHY&feature=player_embedded#!

    It is from Dr. Miller is professor of surgery, cardiothoracic division, Univ. Washington, who writes frequently for http://www.Lewrockwell.com.

3 4 5 6 7 8 9 10 11 12 13

Leave a Reply

Reply to comment #0 by