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, Korean, 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 star82%4 star8%3 star3%2 star2%1 star2%128 ratings12811:30The 5 common mistakes on LCHF4.7 out of 5 stars5 star85%4 star8%3 star2%2 star1%1 star1%109 ratings10909:25

 How to Do an LCHF Diet – Dr. Eric Westman4.6 out of 5 stars5 star78%4 star12%3 star5%2 star1%1 star1%105 ratings1051:00:45 LCHF for Obesity and Diabetes – Dr. Jay Wortman4.8 out of 5 stars5 star88%4 star7%3 star3%2 star0%1 star0%51 ratings511:03:45



 


 



 

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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4,295 Comments

  1. Zepp
    Its a by-produkt of sugar production!

    Its amost sugar!

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

    And its used as food for animals so they get fat befor slaughter.

  2. Norma
    I looked up molasses on "Paleotrack.com" and I found out: 1 TBL molasses has 61.1 cal, sodium 7.8mg, potassium 308.4mg, carb 15.7 and sugars 11.7g.
    If you think you can handle the carbs go ahead. I would rather use 1 TBL sugar: cal 10.8, fat and sodium 0, potassium .01mg and carb 2.8
  3. Hi everyone!!! I'm back on low carb after 10 years and although I love it (don't know why I left), after 3 weeks I have lost no weight!!! Very demoralised!!! I'm being very strict, no more than 20g carbs, and am eating enough fat so don't understand?? Also my sweet cravings are through the roof!! I absolutely LOVE chocolate and am very fortunate to be able to eat 1 or 2 squares of Lindt dark chocolate (I haven't had any for 3 weeks) so can someone please suggest some solutions?? I've tried sugar free jelly with cream but think the aspartame is not good for me. Has anyone any suggestions???
  4. DONNA
    I WANTED TO KNOW IF ONE COULD JUST EAT MEAT WITHOUT EXTRA FAT?
    HOWEVER, I MEAN THERE IS FAT FROM MEAT ALREADY.
    LIKE
    A LARGE CHICKEN LEG QUARTER WITH THE SKIN...

    IF THAT HAS FAT AND SKIN ON IT DO YOU REALLY NEED MORE FAT

    OR EVEN EGGS HARD BOILED HAS PERFECT RATIO OF FAT AND PROTEIN

    DO YOU THINK ITS OK TO KEEP IT SIMPLE LIKE THAT WITHOUT EXTRA FAT, IF YOU DON'T WANT TO ADD?

  5. Zepp
    Yes one can.. but then one should eat meat with more fat then chicken!

    http://www.fineli.fi/food.php?foodid=11563&lang=en

    For example pork or entrecote!

    There is seldom any need to ad a lot of fat if ther is a lot in the meat!

    http://www.fineli.fi/food.php?foodid=858&lang=en

    http://www.fineli.fi/food.php?foodid=714&lang=en

  6. Hi Lauralou,

    I have gone off and on low carb diets and there is a period of adjustment for me. I used to lose a pound a day on Induction, but over time my metabolism has slowed, so it takes a bit longer to achieve ketosis.

    Are you using ketostix to check on ketone production?

    Are there hidden carbs in your diet?

    Are you eating too much protein?

    Craving carbs for me indicates I am eating too many of them for my particular metabolism.

    Are you drinking enough plain water?

    Are you using a lot of artificial sweeteners, especially those in packets? They all contain some form of sugar, usually maltodextrin. Splenda Granular has a lot of sugar in it.

    Are you now on a medication that hinders weight loss or causes hunger?

    Keep it up and investigate. If nothing helps, maybe you need to see a doctor to test for undiagnosed conditions that are working against the process.

  7. Norma
    What is ketostix?
  8. Hi Ellen,

    Thanks for replying. No medication, no hidden carbs, 1 coffee, 1 tea with 1 teaspoon of splenda. I am eating what I ate last time (10 years ago) and then I lost 2 stone in 6 weeks!! and ate a bit of dark chocolate every day!!! Typical menu is Breakfast:Homemade pork mince burger with mushrooms and mayo or eggs and bacon; Lunch: prawn or chicken salad with mayo. Dinner: steak with butter, some broccilli and mushrooms. Snack on few macademias or pork scratchings. Yes I am 10 years older now so maybe that has something to do with it? and going to buy some ketostix tomorrow to see if I am actually in ketosis.

  9. Zepp
    http://www.americandiabeteswholesale.com/product/bayer-ketostix-reage...

    Its measure how much keto buddies one have in ones urin!

    Its for diabetics, typ 1, that show that they not taken to little insulin.

    For an healty person its wasted money,, becuse if one eat less then 100 gram carbohydrates.. one is in ketosis.. the less carbs.. the more ketosis.

  10. Hi Zepp!! I thought if one was eating under 50g of carbs to be in ketosis??
  11. Zepp
    You know, our bodys do make keton budies by an regular base, pertyculy after a long night sleep.

    But its more an definition, to doctors to understand why one have a lot of keton budies in urin and blood and smelling acceton!

    This is cald diet induced ketosis and some doctor have make an good approximation and find som nice number.. like 100 gram.

    And when one tell him.. Im on a ketogenic diet.. then he know that you not a typ 1 diabetic, or have anorexia or others. like maldigestion.

    And further.. Ketosis is not that importen.. its juste a sign that you not eating to much carbs.. then your body must change to use fat as predominant fuel.

    But LCHF, Atkins.. other Low carb diets is cald "ketogenic diets" becuse one often is in a state of ketosis.

  12. You may be right, Zepp.

    The information in Dr. Atkins books concerning the first week is:
    1. You won't lose weight immediately.
    2. You'll crave carbohydrates.

    He also says do not eat any meal replacement bars or shakes during Induction, and he recommends using ketostix to check the level of benign dietary ketosis, so that you know you have begun burning fat, which is usually by the third day or so of Induction.

    I don't agree about 100 grams of carbohydrates. It really is individual, and depends upon one's genetic makeup, age and condition. For most of us, starting in Induction is recommended, because at 20 grams of carbs per day, ALMOST everyone will enter ketosis. It is not guaranteed! Some of us are extremely resistant, and must go down to tiny amounts of carbs per day to get started. Once you are in ketosis, you SLOWLY add carbs until you stop losing. Then you back down to the level that allows fat loss to occur. Ketostix are not necessary, but I find them really helpful when I am restarting the plan or working to get off a plateau.

  13. Zepp
    You know.. Ketosis is not an off-on state, its an inclined plane, there in some fase one can say that sombody is in at state of ketosis.

    Well if one dont get in to ketosis on 20 gram one would feel severely ill, becuse one need those, to replace that glucose you don get by food.

    Off course its verry individual, everybody have a different body mass.. and 20 gram supose to be equal to 5E%., for a normal person.

  14. I'm 3 weeks in and still craving chocolate!! To be honest I think I will ALWAYS crave chocolate because I love it!! Once I've lost my stone I fully intend to have it occassionally, and only the good stuff!! Life is far too short to deprive yourself of all vices!!! If anyone has any tips for fixing a craving for pudding that is low in carbs I would be very grateful!!!!
  15. Zepp
    Cravings for chocolate could be magnesium defiency!
  16. cdville
    Could be, but i have always eaten to please my mouth, even when not hungry, and chocolate tastes so good. I have noticed, though, that the chocolate i used to eat now tastes too sweet, so i now prefer the very dark, very low sugar chocolate.
  17. I don't know where you live, but in the USA you can get chocolate bars that are very low in carbohydrates and sweetened with oligofructose, a chicory root extract.
    http://www.chocoperfection.com/
  18. I'm in UK, we have a lowcarb megastore but all the chocolate is loaded with sugar alcohols so isn't good for low carb.
  19. just had a look, looks good.........who's had any?? damn stupid can't get low carb goodies UK!!
  20. Norma
    We can in Canada.
  21. UK is very far behind........unfortunately!!!!
  22. Anyone know where to get liquid splenda in the UK?? If not, anyone want to send me some???please!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
  23. Tia
    Lauralou, for liquid sucralose ("Splenda") try purchasing it from sellers on Ebay. They are able to import it from China where it's made and then sell to you. It is made by other companies so is not called Splenda by them..
  24. Thankss Tia!!!
  25. Tryin (New Zealand)
    Hi there,
    have just spent the last 7 days battling the flu. Am only just getting my apetite back and have found that this LCHF way of eating very unappealing while I have been unwell. The thought of all that fat, cream, butter etc was difficult to stomach and all I wanted to eat was citrus fruit and so this is what I ate. Slowly I am getting back to a point where the thought of fat eating is becoming appealing again but want to get back into it slowly...can anyone recommend food that I might find appealing that is not to heavy, many thanks in advance
  26. Bev
    I just read an article in the Toronto (Canada) main newsaper, The Globe & Mail (http://www.cbc.ca/news/canada/toronto/story/2012/08/14/wdr-egg-yolk.html) - How do you undo the damage caused by articles such as these, may I ask?? This is why my husband hates what I am trying to do with LCHF - he believes this crap!
    Sorry, just had to vent for a bit. This stuff drives me crazy!
  27. My Doctor is an ass and gives me grief for being on LCHF........I wish Andreas was my Doctor!!!
  28. Nadine
    I´m not overweight (BMI 19.2), but I still would like to lose 2 kg. I work out a lot (4 to 5 times a week) - mainly bikiing, running, rawing and aerobic, but despite any diet and my workout I was not able to lose one single gram. I´ll try LCHF now with one carb day, but I realized, that I have problems to work out this way. Today, I was horribly slow while biking. I hope that goes away some day. Any experience with that?
  29. DONNA
    IS THERE ANY THING WRONG WITH WORKING WITH ONE SIMILAR ITEM. I'VE BEEN DOING WELL ON MY JOURNEY. I'M MAINLY CARNIVORE, IN HOW I EAT.

    EGGS 2 OR LESS PER DAY
    AND MEAT
    AND BROTH HOMEMADE FROM BONES AND MEAT

    THE QUESTION IS I IN AWAY WOULD LOVE TO KEEP TO A SIMILAR MEAT FOR FEW DAYS OR SO.. LIKE I HAVE A LIKING FOR CORNISH HENS.
    I WAS WONDERING IF I COULD DROP DOWN TO EATING ONE TYPE MEAT FOR A WHILE...
    ALSO IS IT OK, AFTER YOUR LOSING WEIGHT ADD SOME MORE FOOD..
    I'VE NOTICE MY CALORIES HAVE REDUCED BUT NOW I'M STARTING TO GET MY APPETITE BACK. i WAS SLOWLY GETTING LESS HUNGRY BUT NOW I FEEL LIKE I'M GETTING WEAK AND HUNGRY FASTER, STOMACH GROWLING UNCONTROLABLLY. i DRINK A FEW CUPS BROTH AND WATER BUT STILL HAVE HUNGER.

    SO WILL THAT RUIN MY PROGRESS HAVING MORE TO EAT?, SINCE I WAS LOSING ABOUT 1 POUND A DAY

  30. I am not an expert, but it sounds like you are losing weight too fast. Your body is slowing it down. Perhaps add a bit more fat and a few non-starchy vegetables, and take it slower?
  31. Lasse1
    To send them in PDF is better i belive.
    There is a free and even mutch better and smaller version of PDF Creator then Adobes own one...
    You will have to install ghostscript as well (Ghostscript is for the pdf language)
    Here are the links.

    1. Ghostscript
    http://www.ghostscript.com/download/gsdnld.html
    2.CutePDF
    http://www.cutepdf.com/Products/CutePDF/writer.asp

  32. jab
    What exactly is the difference between low carb/high fat diet and the Paleo diet?

    Was on a low carb/high fat diet since March, but without any dairy and limited eggs. Took a while but began to loose some weight. On the other hand for the past month, I have experienced breakouts-seemed like hives, on my back, occipital ridge, armpits and groin area. Allergist said it wasn't hives. They just don't know yet.

    Just fell off the wagon of the low carb/high fat diet big time just this past week-with chocolate, sugar, and glasses of 2% milk,etc. Unfortuantely, I feel a lot better. Strangely the bumps on my back are going away. Don't know if I have a question, other than why doesn't this diet make me feel good. Only good thing was I wasn't as hungry on the diet.

    jab

  33. I'mafan
    Does it make any difference whether I take 2 g carbs 5 times per day or 20 g once per day? I'm assuming that 2 g carbs per meal/snack x 5 will cause less insulin spike than 20 g once per day, in which case, can the 2 g carbs per time even count as part of the "allowed" carbs per day?
  34. Hope someone can help me with this one.............I understand about ketosis, what I'm struggling with is this.........if my body is burning fat for fuel, does it burn the fat I'm eating first? before using my stored fat? I want to lose weight so it seems to me that I need to be using my stored fat, so I'm a bit confused as to how much fat I should actually be consuming in order to lose fat? Can someone explain it to me please?
  35. http://www.bodyrecomposition.com/

    this is the site of Lyle McDonald, who wrote the book The Ketogenic Diet. The information in that book is very useful and complements the information on this site. The book is available in PDF.

    A lot of the questions about finding the right balance of protein, fat water and carbohydrate intake and exercise levels are answered with lots of research data to back it up.

  36. Zepp
    jab

    The differens is of course that LCHF is lower in carbs and higher in fats!

    Paleo can be low carb, but LCHF should be Paleo.

  37. Zepp
    Imafan

    Its about how sensitve one is.. and 20 gram/day is a verry small amount.

    And 20 gram is a proposal of how much one should eat in the induction fase, no exactly rule.

    After that one should try out one self, what one can tollerate.

  38. Zepp
    Lauralou

    Our bodys do burn fats eigther it is in ketosis or not.

    Its more about to get ride of the blood sugar roller coaster, and let your body self regulate your apetite.

    The moste of what you eat get stored becuse one newer have more then a few grams of sugar, amino acids and fat in the blood.

    And when one not have any blood sugar regulation problems, the fat oxidation newer is cut out.

    Its make probably Leptin one of the moste dominant signal for apetite, its make you go longer times before you have to eat again, becuse you are better to utilise your stored fats.

  39. Morganier
    On this page of this site unther the head "the basics" is a photo. On the photo I see two mais. I read that mais is highcarb, or is mais an exception on the rule?
  40. Zepp
    No mais is high carb, but its a nice foto anyhow.. and if one do eat one corncobb on a barbecue with a lot of butter.. quit much of its carb content passes right thru your guts!

    Its the same if one get som of it in a sallad ones and awaile.. its carbs, but one have to be verry sensitive if one have to avoid some singel corns.

  41. DONNA
    OPINION NEEDED..

    CURIOUS OF FAT IN TAKE WITH MEAL.
    iF ONE HAD GROUND TURKEY AND TOP WITH 2TBLSPOONS BUTTER

    NOW TAKE THAT SAME PLATE
    GROUND TURKEY AND THIS TIME WITH 3-4 TBLSPOONS OF BUTTER

    DOES THE MORE FAT = BETTER WEIGHT LOSS AND BENEFITS OR?

  42. Zepp
    Imposible to answer, becuse the fat you eat is how much energy you need!

    And if one starv.. one probably lose more weight.. but thats not healty att all.

  43. DONNA
    THANK YOU,
    FOR YOUR RESPONSE
  44. What about turnips.Mi wifey makes makes many different potato dishes with turnips sliced or mashed are they ok? She said that that is what our ancestors used way before potatoes for most later dishes with potatoes.Turnips are low carb load and Glycemic.To be honest For several years now I have been on my 9th century Viking diet.Which is if it is not made like 9th century food processing or out of stuff available in that region and time frame do not eat it. I did this to see what one of my ancestors would have been like being a Viking historical reenactor.I can assure every one they did eat carrots but all in all the diet was extremely low carb with small burst of carbs on holidays special occasions ect. much like a CKD diet.Combined with work and exercise of the period they would have been very strong and lean.By the Way I do LCHF right now so was wondering about turnips?I still used carrots sparingly as well in some dishes.Love this web site and recommend LCHF to every one.
  45. Zepp
    Well Turnips, Rutabaga, Radish and Daikon is low in carbs, its more about how much one eats of them!

    http://www.fineli.fi/food.php?foodid=304&lang=en

  46. Morganier
    Thx Zepp, a great site! Specially the all the ways way you can filter on carb as in the chapter most and least and choose carbohydrates.
    All info is there and easy to find Good Tip!
  47. oliverlemon
    is tofu/non sweeten soy milk acceptable items for LCHF diets? thx!
  48. Zepp
    Soy products is not any good for human consumtion!

    However, its seams that asian population do eat small amounts of fermentated soy products and thrive on thet to!

    But then it is Natto and such products we take about.

    http://en.wikipedia.org/wiki/Natt%C5%8D

  49. DONNA
    i just had a delicious chicken thigh meal.. two chicken thighs one huge piece and one smaller.. fried in vegetable oil only cheapest and one could get at the store.. came out so good haven't fried for ever.. I hope i didn't do anything wrong. :) it was so good the crispy large skin
    and so moist golden and crispy n not dry at all..

    i'm already considering buying a deep fryer mini one for my self..

    but is frying ok to do.. i'm trying to go on vlc plan.. since carbs snuck up on me and i need to take step back and reset my body back to ketosis..

    So is there anything wrong with deep frying on a budget like that and through out the day?

  50. Zepp
    If your only choise is cheap vegetable oil do skip it!

    Dont you have any owen!

    If you smear the leg in butter and have a high temperature its almost get fryed.. the skin anyhow.

    Then lower the temperature and get the meat coocked.

    Use a termometer to test if its ready,

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