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Eating LCHF in America

We did some shopping for LCHF-food in the US. It’s possible, but you really have to look carefully. Full fat cheese is hard to find for example.

The groceries above turned into two lovely breakfasts:

LCHF-breakfast

Scrambled eggs, bacon and tomatoes. And coffee with heavy cream. Of course there’s just heavy cream for the blueberries as well.

Yummy.

The blueberries has around 6 grams of sugar per 100 grams, so this is not super-strict LCHF. But as I’m not too carbohydrate sensitive it’s absolutely worth it – they taste really good with cream.

LCHF-gift

By the time we left the motel there were just some saturated fat left. We left it as a LCHF-gift for the next guests:

In a restaurant

In a real restaurant (as opposed to at McDonald’s) it’s of course easy to eat LCHF-food. Meat and fish dishes with vegetables aren’t hard to find.

You may need to ask for extra butter on the side though (and risk a confused gaze from the waiter). Usually there wasn’t much in the way of sauce with the meals, just the meat and vegetables. Probably another consequence of the severe fat phobia.

Here’s a nice exception, the most delicious meal I had in the entire trip:

Lobster

Two lobster tails with melted butter and a nice glass of dry white wine… LCHF hardly gets any better than this.

What’s your favorite LCHF-meal?

Next

Soon on this blog: some examples of the “industrial foodlike products” we did not buy in the stores.

Earlier

LCHF for beginners

The Swedish Diet… Not

Why Americans are obese, part 2

Why Americans are obese, part 1

Coconuts: Tropical LCHF

Low Carb Made Easy How to Lose Weight Low-Carb Recipes Low-Carb Success Stories

17 Comments

  1. The lobster really looks delicious! My favourite LCHF meal is probably just about anything with melted cheese on it ^^
  2. Asa
    How come you think it is hard to find 'full fat' cheese here? It is all I buy and unless it says 'low fat' or 'non fat' on the label it is full fat.
    I think labels here are easier to read as every label shows the content per serving instead of per 100 grams as the Swedish labels do. A serving is almost never exactly 100g.

    As for eating at McDonald's, it is very easy to order a hamburger without the bread. You then get it served in a container with a fork and knife to eat with. If you are on the run and Mickie D is the only thing around does not mean you have to eat 'bad'.

    However, 'butter' at the restaurants is often margarine, so the extra may not be so healthy after all...

  3. Asa,
    I'm just a tourist in America you know! But shopping at e.g. Walmart almost all the cheese seemed to be low fat or non fat.

    Regarding servings vs 100 grams – I think showing the amount per 100 grams is vastly superior, but that could depent on what you are used to I guess. The way I see it the "serving" sizes are often pure fantasies, choosen by the manufacturer to make their numbers look as good as possible. With different serving sizes it gets very hard to compare different food.

    The butter we got were packeged so we know it was butter, luckily. :)

  4. Patrick
    What IS hard to avoid in restaurants is vegetable oils - used in almost all sauces and cooking, except for boiling or grilling. Do you not agree with those who warn against omega-6 PUFA/linoleic acid or do you try to order carefully when eating out? I'm new to your blog (via Jimmy Moore) so apologies if you've talked about this before. It's just that the vegetable fat issue seems to be one of the few that separates LC from Paleo. Cheers and I'm looking forward to reading more about the Swedish approach to eating.
  5. Patrick,
    I agree about excess linoleic acid being a potential health issue, although I'm not sure it's worth arguing about when eating out. That may make it hard to eat anything that you didn't prepare yourself. It's really hard to avoid.

    I mostly just avoid the obvious sources when I can: vegetable oils and margarines.

  6. DeniseT
    It depends on where you shop for the cheese.
    I don't know the Wallmart layout (I don't shop there EVER), but in a typical grocery store, you will find cheese in two places.
    1) Dairy isle. That is where you will find all of those low-fat fake cheeses.
    2) Deli. This is where you will find the "good" cheeses, including the higher-priced imports.
  7. Marci
    Try finding full fat yogurt! Talk about mission impossible ... or nearly so!!!
  8. aron
    It is easy to pronounce the letters/word "LCHF" in English? I cant really imagine that it is...?
  9. Stuart
    Marci - The only full fat yogurt I ever see is two brands of plain Greek yogurt - Cabot and Fage. I prefer the Cabot since it's made in the USA and hasn't had to travel to me from Greece; it has 23g fat (15g saturated) and 7g sugars per cup/226g. The Fage is made in Greece, seems a little thicker in consistency, has 20g fat (16g saturated) and 6g sugars per 200g. Both of these have active yogurt bacteria in them, which eat up those few grams of lactose and turn it into lactic acid, so the carb counts are actually overstated.

    Aron - "LCHF" is unpronounceable, I've only seen it written. It's just as many syllables to say "low carb high fat" as spelling out "LCHF". :)

  10. Yummy! Wow - that looks amazing! My husband would love that meal and so would I. Happy I found your blog in English. I gave up with the Swedish one; English translation is weird!
  11. Margaretrc
    My favorite low carb meal would probably be the lobster one, but that is hard to come by here on the west coast. Not impossible, but hard. However, I can get shrimp and clams at the local farmer's market and I love both: steamed clams with drawn butter (melted with a clove of garlic in it and then strained) and coconut shrimp--coated in coconut flour, beaten egg, and shredded unsweetened coconut, then deep fried in coconut oil. The only carbs are in the dipping sauce, but I can make that pretty low with soy sauce (traditionally fermented), a little pineapple juice, some good oil and some Stevia or Truvia. Tossed salad or broccoli sauteed in coconut oil with shallots or onion and garlic finishes off the meal.. Who needs carbs when you can eat like that?

    Here in So Cal, full fat yoghurt and cheeses are not hard to find. Trader Joe's has lots of full fat (and even some raw milk) cheeses and a few varieties of full fat yoghurt. When I lived on the east coast, I always bought Stonyfield Farms whole milk plain yoghurt, available in pretty much any grocery store. Greek yoghurt was just coming out, too, though I noticed they often spoiled it by making it low fat. For those who can't find whole milk yoghurt to buy, you can make your own with some whole milk and a tablespoon or two of starter from any live culture plain yoghurt: Heat the milk to 180 degrees (don't boil), then remove from heat and cool to 110 degrees. Stir in the starter, pour into a glass container and place in a cooler (not in the fridge or with ice!) or otherwise maintain the temperature for about 12 to 24 hours, until it reaches the consistency and taste you like. I actually rarely buy yoghurt as I prefer the taste (and price!) of home made. Once made, you can eat it as is or thicken it further by straining the yoghurt through a fine mesh strainer or cheese cloth--voila. Greek yoghurt, much cheaper than in the store. And the whey can be used in other things, such as home made mayonnaise.

  12. Raul G.
    Thanks for the information. i am just about to start eating this way. i gain 80 pounds in less then a year by eating nothing but fast food and bad choices of food at home. mixed with a lot of stress. now that i have my life back in order i am gonna go all out and change my diet for good.
  13. Dan
    LCHF = Love Cool Healthy Food :)

    Thanks Andreas and team for writing this blog.

  14. Robert G.
    I am SO HAPPY that I found your site and your blog. I have been low carb before and enjoyed some weight loss success. But I mistakenly made it LCLF (Low Carb Low Fat). I didn't feel healthy or satisfied, and ate lots of the processed "fake" low carb products. When I found your site and watched all the supporting videos, a light bulb went off. Fat is NOT the enemy! Fat is satisfying and healthy. Even though I've only been LCHF for about three weeks, I am already down 10 pounds and I FEEL GREAT! I am a true believer! I don't preach to anyone, but if anyone asks, I have the knowledge to explain WHY and HOW LCHF works, all thanks to your site. And I can't wait to try Turkish Yogurt with heavy cream!
  15. Dale Frakes
    Great work! One thing to watch for in American restaurants (in addition to the "healthy" vegetable oils) is the sugar that gets put in so many sauces, rubs, dressings, etc. Even beef jerky has loads of sugar (I remember a day when it was dry and salty, now it's all wet and sweet).

    Another frustration - even with that particular brand of Organic Whipping Cream, you have to watch for it having carageenan added. The one I get from my grocery store doesn't have it, but that same brand, in the same package, from Trader Joes does. Ugh.

    I recently went to a conference in another state and since it was at a convention center far from any grocery stores, I took a small insulated lunch cooler bag with my heavy cream, cheese, and salami, just to make sure I had the things I needed at least for a few days.

  16. Yvette
    Hi everybuddy:-)
    Noticed that bacon is allowed on this diet. All the bacon I've seen here (in Canada) has lots of sugar in it. Can one get bacon without the sugar?
    thanks hope someone can answer this for me...
    Reply: #17
  17. Zepp
    Yes.. real bacon dont have any sugar in it!

    You know.. there are a lot of fake food products in the store!

    Real bacon is dry saltet pork and then its smoked!

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