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%127 ratings12711:30The 5 common mistakes on LCHF4.7 out of 5 stars5 star85%4 star8%3 star2%2 star1%1 star1%108 ratings10809:25

 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

 



 

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.

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4,295 Comments

  1. Sophie
    Exercise: I have never been as hungry in my life as when I was a long distance runner. I am normally very disciplined but intense and long exercise made me soooo desperately hungry.

    Remember your body doesnt want to lose weight. If you make it exercise, it will compensate by being hungrier.

    I recently lost about 15 lbs with a very low carb diet. I do not exercise at all, except for my busy walking Parisian life.

    However, I am planning to start strength training (not cardio!) to increase my muscle mass and thus my resting metabolism.

  2. Paul
    @DietDoctor

    I have a question about some food.

    I know that peanuts & cashew nuts are "less okay", but how about:
    - para nuts (a.k.a. brazil nuts), macedemia's
    - chickpeas (plain or as ingredient in humus), soy, baked beans, broad beans, lentils

    I would like to know, because I am trying to move into an LCHF eating style (not "diet"), but I am sort of limited by what can be bought in the supermarket as well as what I could use as an ingredient for cooking lovely dishes for my girlfriend (who's doesn't want to do LCHF).

    I'd love to get some feedback on the above!

    cheers!

  3. Zepp
    If you look long time back I tink I and others have answerd this questions a lot of times!

    Nuts are snacks.. if one need to loos weight one should avoid snaks.. only eating real food!

    But if one is an healty and normal weight person how can eat some snacks ocassionaly, macadamia have the best fat content, almonds and Walnuts have the best mineral content.

    The best nut is Coconut!

    Lentils and beans are high carb meals.. use it sparsely!

    You know.. LCHF is not that complicated.. you eat som more vegies with our meal and tak som more fats,, sprinkel some good oliv oil on it!

    Your girlfriend take som lentils, beans, potatoes, pasta, rice to here meals!

    Dont ever make different meals, its to overdo it, and you gonna get tired of the whole thing!

  4. mary
    At last l started to eat things that l like and feeling healty ,and not hungry
    Wow what more can l ask for .l been on and off diets all my life and always gain all the weight back and then some so for the last 10 years l gave up did not eat junk or fatty food but l have never been so heavy and unhealty
    Now thanks to you l am eating food that l enjoy and loosing weight

    Thank you ,thank you so much for giving me a life again

    Reply: #1455
  5. Bev
    Hi Mary, I'm so glad this seems to work for you! I am still struggling to find the right combination to lose the weight, even though I am mostly able to stick to the "good" carbs, and eat a healthy dose of "good" fats at each meal. My problem seems to be more psychological I think - I don't seem to be able to feel full until it's way too late and I've eaten too much food - even if it is LCHF! I LOVE food too much - the taste of it often overrides the quantity. I wish I could blame it on some metabolic issue, but I suspect it's more about will-power in my case... that, and my husband who still insists that I'm harming my cholesterol levels with this regime and still eats all the grains, breads, cereals and other food I am avoiding - making meals is an issue. Anyway, since you seem to be losing weight, I wonder if you can elaborate on your general daily meals - are you eating 1,2 or 3 meals? I can't seem to eat fewer than 3 but maybe I should be. What are you eating that is making you feel full after years of dieting? Any advice at all out there to help me find the way? Thanks in advance.
  6. Ghislain
    High again,

    As promised I am reporting back to let you know how I am doing. It's been 18 days since I started the LCHF diet. I am happy to announce that the side effects have disappeared. My blood pressure is back to being stable throughout the day. The heart palpitations have ceased. I no longer have intestinal cramps and my brain fog is almost gone. (Fog is noticeable in the morning witch makes sense).

    One of my daughters, who introduced me to LCHF diet, purchased a low carb recipe book for me. I try to stay within 10-15 mg/day of carbs a day.

    Another daughter told me that my face appeared progressively leaner in the last 2 weeks. She didn't know that I had changed my diet. She now knows and she's changing her diet somewhat but she looses weight very easily by just staying away from sugar and processed and refined foods. Contrary to me she does well on fruits and vegetables.

    I'll check back, in a few weeks.

  7. missyh
    do i need to watch calories, to lose weight?
  8. Zepp
    Calories do counts.. but dont bother to count them.. your bodys apetite system supose to do this for you!

    Its about to get access to your bodys stored fat, by making fat the bodys predominant fuel!

    And this could only be done if one have a normal stedy low insulin level.

    There is an adaption fase, like you can read about in the coments before, try to stay on the track for at least 3 weeks.

  9. Zepp
    Ghislan.

    I am happy to hear about it, its an adaption to do and almost everyone have there thoughts about if it could be a healty vay of eating in that period!

    But one can altso think about how dependent one have become of glucose?

  10. I'mafan
    Ghislain, where the recipe book is concerned... make sure it is Low Carb/High Fat and not only Low carb.
  11. Elrien
    I want to start using this program tomorrow. Can someone tell me if you lost weight with this, for my mind does not want to take in having all these fats, but I am willing to try anything.
    Do I need to exercise. How many protein must I take in and how many carbs (or no carbs).
    Please help, I am desperate
  12. Ghislain
    I'mafan: The book is low carb. The author doesn't even bother to list the fat content. I will be using it as a base and adding fat where I can. Thanks for the warning.
  13. Zepp
    Ghislain.
    Take the fatyest food then you not forced to ad so much fat!
  14. Zepp
    Elrien.. as i wright befor.. weight loss is dependant on energy defiency.. but if one eat satisfying food then one often eat less!

    Read about it first.. its no magic trick!

    LCHF for Beginners

    http://www.dietdoctor.com/lchf

    How to Lose Weight

    http://www.dietdoctor.com/how-to-lose-weight

    Questions and answers about LCHF

    http://www.dietdoctor.com/faq

    Exercise is god for healt.. but not that much needed for weightloss!

    Protein is essentiall, its should be about 1 gram Kilo a day, think its being 2 gram/pound!

    And thats minimum for sedentry person, athlets could use up to 2 gram/kilo.

  15. Ghislain
    I am confused about the 'high fat' part of LCHF. How does protein fit in? Do you need more fat than protein? if so how can you do that? How can you get more fat without eating more meat?
  16. Ghislain
    Zepp: 1 gram/K protein seems excessive for me. I can only eat 2 small meals a day. I'm just not hungry. I have a hard time eating more than 800 cal/day (even though I need at least 1800). I have verified my keton levels with a ketostix and it shows very high levels.
  17. Zepp
    Count 20% protein in meat, fsh, egg, chees, shellfish aproxmatly!

    Soo.. if one weights about 80 kilo then one need about 400 gram meat a day!

    But thats not truth eather, becuse thera are protein in almost annything you eat!

    Fat is high energy, 9 Kcal/gram, protein is low energi,4 Kcal/gram!

    For instace look att an egg!

    Its 2/3 fat energy and 1/3 protein energy!

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

    Soo.. its about E%.. in your meals.

    Sure.. with that low calorie consumtion you must be in starvation ketosis.

    Even if you take all the energy from food and fat stores you must take in conciderition that you gonna get malnutrition.

  18. Ghislain
    I don't know what you mean by malnutrition. Are you suggesting that I force myself to eat when I'm not hungry? Or are you telling me that I should eat more than the 20 grams of carbs that I already eat? This does not add up.

    I always eat a large portion of veggies every day but there's just so much I can eat. I take extra vitamins and minerals to make sure I'm getting enough.

  19. Zepp
    I mean that if one eating to little, then one dont get all nutrition one need.

    For instance proteins.

    I dont want you to force your self to anything.. only to think about it.. and that seems that you do this.. and take suplements.

    There is more nutrishment in animal food then in veggies.. for instance egg.. its composed wth everything to start a whole new life, exept C-vitamines.

  20. Ghislain
    I eat 3 eggs and 3-5 strips of bacon in the morning.
  21. Ghislain
    Zepp: "...only to think about it.."

    That doesn't help me out. I can think about it but so what? What I really need is something concrete.

    My worry is more about potassium and magnesium because supplements have too little.

    I did some research and I found that almonds have much higher levels so I'm going to go with that.

  22. katz
    would this be perfect meal

    plate= 1 lrg bone in center cut porkchop rib cut pan seared with brussel sprouts in butter large chunk n garlic and seasalt black pepper.. serve on plate and side ricotta half cup scoop, about with parsley and few crumbs crushed bacon from 1 strip

    would that seem reasonable as high fat and perfect combination

  23. Ghislain
    It looks like it. It gives me pretty well the whole deal in one meal witch is great because like I wrought I'm finding it hard to eat more than twice a day.

    I really didn't expect this to be a problem when I started. I thought that I would have cravings and and end up eating more of other things. But after the initial 8 days of side effects I am astounded by this lack of hunger.

    I live a sedentary life style right now but that will change as soon as I loose enough weight to get around some of the impediments.

    That's what I like about this diet. I can loose weight first and then add exercise when I'm ready.
    I'm sure my hunger will come back when I start exercising.

    Has anyone had a problem with this level of 'lack of hunger'? It seems that I got into ketosis very quickly.

  24. katz
    oddly i tend be hungry always meals like every 3-4 hours but if eat whole roaster feel satisfied for long time but its more protein then fat
  25. Zepp
    Its another beginners problem, some seems to lose there apetite, others get hungry all the time!

    Its probably that the feeling of hunger is less, and Leptin probably the biggest signaling hormon.. you aint got any blood sugar swings anymore.

    And for those how get hungryer.. its probably about reward, they dont get that spike anymore.

    And we only know about one cure for both conditions.. to eat more.. till its a past thing.

    I remember that I did forget to eat some times.. becuse I didnt fell any cravings for it.

  26. katz
    so its not bad to eat more while so many eat less
  27. Zepp
    Its dependant on who you are.

    First you have som adaption problems.. ones apetite regulation isnt use to the fatty laden and sugar depleted diet.. its a different feeling to get hungry on a sugar depleted diet.. different hormons how act on your apetite.

    Leptin is the major energy regulator of fat, Ghreelin of carbs.

    Some eat for comfort and to get an dopamin kick out of it.. if you dont get your dopamin one can feel depressed.. its about adiction.

    And there are probably a lot more complicated, but one should always try to get an normal apetite regulation, becuse that you have benefits from the whole life.. and you dont need to calculate calories.. just eating real good food.

    Some peopel do have eating there metabolism low by starving diets.. they must eat it up again.

    And to be frank.. there is some benefits of fasting.. but it shouldnt be prolonged.. not more then some weeks.. and not to often.. and not for underweight peopel eighter.

  28. Ghislain
    Zepp: It makes sense. It may just be another side effect that will pass. I stopped craving food within a day.

    I'm going to increase my carb intake a bit to slow down the ketosis. It's just too intense right now.

  29. Zepp
    And if you eat to little and is concerned about nutrishion, eat eggs and liver often.. two of the moste nutrishes rich food one can eat!
  30. katz
    curious to what others find filling in size or how often they need to eat
  31. Zepp
    I prefer to eat two times a day.. but on working days I often eat three times., but not on every day.

    It took me three months before my apetite get lower, and then sudenly, I lost some weight.. and my asthma!

    Some prefer to eat small portions and often, others are more fond of eating more and less often.. its probably an induvidual preference.. or social.

    I think its more impotant that one get all energy and nutrishion one need.. you know.. the moste of your meal is stored and unstored betwen meals.

  32. katz
    wow that really helpful, ty
  33. Ghislain
    I thought this might be of interest to someone.

    I accidentally ate refined sugar and flower. I only realized it because I got sick, my heart started palpitating, my stomach stared to hurt and I felt depressed. I've been bipolar type 2 since my teens so it's something I have to watch out for. My depression is pretty much in check as long as I don't suffer any undo stress.

    I had purchased a sauce to go with some chicken. I read the nutrition label and it indicated 'no sugar' and only 1 carb. I figured it was OK. Within a few minutes I started getting sick and felt a sugar high. The rush was not intense but enough to know that the sauce had to be the culprit. That's when I read the ingredient list. There was sugar including corn syrup and various kinds of flowers.

    There was no reason not to include the traces of sugar since they had included a trace amount of protein (.5). I guess there are special rules for sugar witch allows the manufacturers to lie.

    That's going to be a real teaching moment. It seems that I can't cheat at all.

    There are some sugars that I can digest like the ones found in almonds and raspberries if I eat them in small amounts during the course of the day.

  34. I'mafan
    Ghislain, in spite of the simplicity of the diet as explained in Dr. Eenfeldt's blog above, things can become very muddled in our minds sometimes. I have written a book on LCHF with more than 300 LCHF recipes added. It is about two weeks away from being published in an e-book. I will announce its publication on this site when it becomes available. The problem regarding the exact amount of fat and protein (and also carbs of course) is discussed in real layman's language. Here is a sample of what is to be found in the book: (Remember protein VALUE and protein WEIGHT is not the same! It took me months to figure this out.)

    To give an indication of how to work out how much protein you can safely take in, here is some information from my book that may help:
    "...Depending on the measure of your insulin resistance 0,05 g protein value per kg body weight is usually advised if you are sedentary. If you are very active, you can probably do 1 gram protein value per kg of body weight. If you work out a lot you can probably go up to 2 grams protein value per kg body weight.
    Dr. Peter Attia is an endurance athlete and he takes in 4 000 to 4 500 calories per day. He gets this from approximately 400-425 grams of fat, 120-140 grams of protein, and 30-50 grams of carbs per day in order to maintain ketosis.
    To give you an idea… A three-egg omelette at 6 g protein value per egg for breakfast will give you 18 g protein value. Four oz of meat/fish/chicken (size of pack of cards) for lunch and dinner at 28 g protein value per meal will give you 56 g protein value, totalling 74 g of protein value per day.
    I also eat biltong (jerky), low-carb Vienna sausages and hard-boiled eggs whenever I feel like a snack and for this I have about 51 g protein value left. One cupful of biltong has about 30 g protein value. This leaves a lot of leeway for me for some boiled eggs and Vienna sausages, whenever I feel hungry during the day to make up the 51 g protein value, or you can simply have more protein at your meal times. Remember it is not cast in cement!..."

    ALSO from my book: "...Don’t ever allow yourself to become too hungry. (If you’re on the road or away from home, keep some snack like biltong/jerky, dried sausage/salami, a packet of pork crackling etc. and/or nuts handy.) Your body has its own intelligence. It will simply slow down your metabolism if you skip meals or under-eat so that you become very hungry. But don’t overeat either..."

    Hope this helps.

  35. Ghislain
    That's great. I'm looking forward to it!
  36. katz
    i'm wondering to try something fattier then roasted meat but fear that less protein may not fill as well.. for example breast chicken to two eggs in butter?

    has any one notice it to be harder to eat less protein to fat ratio?

  37. Zepp
    The only way to know is to try it out.. different persons get different outcome!

    And.. did you know.. it could be an variation.. even if it not that filling!

    I do eat chicken, often with curry sause, with lot of butter in the sauce.

    Or peanut sauce.

    And to that I take veggies with oliv oil

    You know, one must try it out and chicken breast is often lot of proteins.. take the eggs for breakfast.

  38. katz
    nice, I guess what always got me was forums, with people eating 1 egg for breakfast or having no hunger .

    and i'm like wow i couldn't feel full with two eggs , i need

    like a pork chop n two eggs n butter to feel full
    seems to last 3-5 hours till tummy's grumbling

  39. Zepp
    Well, its different on every person becuse of different problems.. are they meatbolic or mental or both?

    If you need to eat as your stomage stand in all four corners to fell full, then try to eat more fat.. becuse one cant eat that much fat.. before one feel ill!

    Its different signaling hormones and substanses to make one feel satsifyed, how works on your apetite system.

    And it can take some time to be used to pick up other signals then what one is used to.

    And on top on that.. one get concurent signals, that origins from the brain and from ones mind.

  40. katz
    true, today tested a different approach. more high fat meats.

    and might sound weird bacon and drank the grease, odd I know..but wow the fat does help even if more calories.. think going try to keep to fat higher then protein in meat. love not feeling like weighed down with protien but light and full.. ty......but deffinitly won't be the 2 eggs and full till lunch or dinner..haha..ty Zepp

  41. Ghislain
    A doctor I saw on YouTube says he takes a supplement of 2 tsp coconut oil every morning to get
    the extra fat he needs for the day.
  42. katz
    oh yes , keep forgetting to ask what brand hot dogs and sausages be best?
  43. Zepp
    Those you leave in the store!

    But I think that if one goes to a real slaughter shop one can find some how is desent?

  44. Ellen Martens
    For sausage what I do is buy plain ground pork and add my own seasonings:
    Italian - fennel seed, italian seasonings, crushed red pepper, salt and black pepper
    American breakfast - ground sage, thyme and crushed rosemary, cayenne pepper, salt and black pepper

    I have not tried to make my own wieners, but there are recipes on the internet. There are sausage stuffing attachments for manual meat grinders, and for KitchenAid style stand mixers, if you want to use the casings.

  45. melissA
    hey, I get whatcha all are saying, but can you tell me if this is right on track or overboard....

    if i wanted like a meal, and had no calorie counting, measuring just by appetite would this fit..

    breakfast = 3 eggs fried in butter and topped with shrp cheddr and pepper with sidehalf avocado and blue cheez dressing on top n 4 strips low salt no sugar added smithfield bacon

    would that be good or bad for not calculating or thinking more then just yum and eat...

  46. Zepp
    Nobody then you self can say that!

    Its dependant of how long you have to stay unhungry and how much you planned to eat next meal.

    Seems to me that it is an brekfast for skiping lunch and only eating supper in the evening?

    Thats what I prefer.. and I can altso skiping meals totaly if nesesery.. I can live on my fat stores.. without crasy cravings.

    I didnt eat breakfast today becuse I didnt have time, and eat a bigger supper insted.

  47. Lorraine Carroll
    I did a simple experiment by having a couple of meals that contain only meat and green veggie and was surprised that I did not feel hungry for several hours after the meal and did have a clear mind and energy.
    Than I had a meal of beans, and was extremely tired sleepy and was almost narcoleptic and could not keep my head up to type.

    My only concern though is I have one Kidney and years ago when I tried the Atkins diet I almost passed out and than read that if you have kidney disease that you should not follow the Atkins diet due to too much protein for the kidney to handle. If I make sure to have green veggies either salad or broccoli type veggie along with meats, is this enough to keep my kidney healthy?

  48. Zepp
    Well, LCHF/Atkins is no more meat then WHO/FDA/SLV do recomend.. its high fat!

    "A frequently cited concern of very-low-carbohydrate diets is the potential for increased risk of renal disease associated with a higher protein intake. However, to date, no well-controlled randomized studies have evaluated the long-term effects of very-low-carbohydrate diets on renal function. "

    " This study provides preliminary evidence that long-term weight loss with a very-low-carbohydrate diet does not adversely affect renal function compared with a high-carbohydrate diet in obese individuals with normal renal function."

    http://www.ncbi.nlm.nih.gov/pubmed/20338292

  49. melissA
    is it possible to over do it?

    my body is the only signal I use to detect hunger and notice it every 3-4 hours about
    my stomach starts to growl and feel tired and low energy and concentration.

    i guess if this might be because of size tho very fatty

    example- when i wake up to mix sausage n eggs with 2 spoons cottage cheese and tea=4-5am
    then 8-9 am have steak thin like steakumms half ounce about with egg and thin slice cheez
    - 12-1 = bacon eggs cheez
    etc..

    i'm gonna try adding veggies n butter recipes pistachios etc..

    but i wonder if i did change to larger dishes will be less hunger or if ok keep to same as i'm doing?

  50. Zepp
    Its dependent on whom you are, if you have any medical conditions, is obese, or have eating disturbances!

    In moste peopel ist about calories, if one eat more of those one get unhungry a longer time.

    But if the calories get stored and cant get to your cells, then one get hungry earlyer.

    Its your cells that are enduser of teh food you eat, and if it not going to those they are starving and you get hungry.

    http://www.youtube.com/watch?feature=player_embedded&v=mNYlIcXynwE

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