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 the following three situations you may need extra preparation or adaptation:

If you’re not in any of these groups, you’re good 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).

Try to avoid

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.

A more detailed list of foods to avoid

 

Visual low-carb guides

How low to go?

The fewer carbohydrates 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 carefully try eating more liberally (if you want to).

Here are three examples of what a low-carb meal can look like, 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: Hundreds of success stories. Slide image below horizontally to see more stories.

 


 

All success stories





 

How Low-Carb Diets Work

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. Our genes only undergo limited adaptions 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 wheat flour. Rapidly digested pure carbohydrates. We’ve hardly had time to genetically adapt to these processed foods.

In the 80’s, 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 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 fat 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. This has 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 broth every few hours. Alternatively, drink a few extra glasses of water and put more 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. This may be mostly fluids but it’s great for motivation.

The most common problems on low carb


 
All low-carb side effects and how to cure them

 

Low-carb myths

There are many unfounded fears about low carb, that are mostly based on myths and misunderstandings. Read all about them on our low-carb fears page, or choose a specific topic below:



 

The Food Revolution

This talk from 2016 summarizes the history and science behind the ongoing LCHF revolution.

More theory and practice

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 stars82%4 stars9%3 stars3%2 stars2%1 star2%140 ratings14011:30The 5 common mistakes on LCHF4.7 out of 5 stars5 stars85%4 stars8%3 stars3%2 stars1%1 star1%129 ratings12909:25

 How to Do an LCHF Diet – Dr. Eric Westman4.6 out of 5 stars5 stars78%4 stars12%3 stars6%2 stars1%1 star1%115 ratings1151:00:45 LCHF for Obesity and Diabetes – Dr. Jay Wortman4.8 out of 5 stars5 stars87%4 stars7%3 stars5%2 stars0%1 star0%56 ratings561:03:45



 


 



 

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’s 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 may 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 makes sense that eating less of what turns into blood sugar (carbohydrates) makes it easier to keep blood sugar down. Low carb may be so effective that people with diabetes need to reduce their medication – especially insulin doses – immediately.

A 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 six 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’s supposed to mess up our bodies, raising our cholesterol and giving us a heart attack.

The good news is that we now know that 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 that 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
 

 
 

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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4,317 Comments

  1. melissA
    wonder if ok take leap to 3 meals maybe 2 but 3 down from 4

    i do notice dinner fills me long

    so maybe

    more add of veggies with butter to meals

    one meal idea
    - 3 eggs hb, a cup mushrooms and spinach cooked butter, n cottge cheese/ricotta on side
    tea

    or even steak blue cheez dressing n brussel sprouts in butter

    i think when i count calories i add all want
    but if i didn't i'd eat right amount or lighter without stress of numbers n hunger.

  2. melissA
    any truth veggies u can eat alot freely..

    love spinach n mushrooms

  3. MeriR
    Hello. I am reactive hypoglycemic and have a lot of problems with it. Would this "diet" help me or hurt me? I understand any healthy and natural diet is super, and I am trying to get it under control but for some reason it just won't go. I am skipping as much sugar as possible (usually only get what is in fruits), been eating homemade whole wheat bread and still no changes. My levels still keep dropping.
  4. Zepp
    Reactive hypoglycemia.. is typical for those how have an heredity for diabetes.

    Its over diagnosted but the cure for it seems to be the same.. lower glycemic load and to eat small portions often.

    "Low-carbohydrate diet and/or frequent small split meals is the first treatment of this condition. The first important point is to add small meals at the middle of the morning and of the afternoon, when glycemia would start to decrease. If adequate composition of the meal is found, the fall in blood glucose is thus prevented. Patients should avoid rapidly absorbable sugars and thus avoid popular soft drinks rich in glucose or sucrose. They should also be cautious with drinks associating sugar and alcohol, mainly in the fasting state."

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

    "SUMMARY - Postprandial reactive hypoglycemia (PRH) can be diagnosed if sympathetic and neuroglucopenic symptoms develop concurrently with low blood sugar (< 3.3 mmol). Neither the oral glucose tolerance test (OGTT) nor mixed meals are suitable for this diagnosis, due to
    respectively false positive and false negative results. They should be
    replaced by ambulatory glycemic control or, as recently proposed, an
    hyperglucidic breakfast test. PRH patients often suffer from an associated adrenergic hormone postprandial syndrome, with potential pathologic consequences such as cardiac arrhythmia. PRH could result from
    (a) an exaggerated insulin response, either related to insulin resistance
    or to increased glucagon-like-peptide 1; (b) renal glycosuria; (c) defects
    in glucagon response; (d) high insulin sensitivity, probably the most frequent cause (50-70%), which is not adequately compensated by hypoinsulinemia and thus cannot be measured by indices of insulin sensitivity
    such as the homeostatic model assessment. Such situations are frequent
    in very lean people, or after massive weight reduction, or in women with
    moderate lower body overweight. PRH is influenced by patient’s alimentary habits (high carbohydrate-low fat diet, alcohol intake). Thus, diet
    remains the main treatment, although α-glucosidase inhibitors and some
    other drugs may be helpful."

    http://www.alfediam.org/media/pdf/RevueBrunD&M5-2000.pdf

    Jimmy Moore did get the same condition!

    http://livinlavidalowcarb.com/blog/

    And I think he managed to come out of it?

  5. melissA
    any truth that even as strange as it sounds.. that if you drank the bacon liquid or soak spinach n it n ate is super ok on this diet approach lol or using stick butter all day
  6. I like the valuable info you provide in your articles. I will bookmark your blog and check
    again here frequently. I'm quite sure I'll
    learn plenty of new stuff right here! Good luck for the next!
  7. melissA
    i've been having bacon but cooking it not crispy, just enough for color n slight crisp but keeping it soft.. is that ok..def lov it:)
  8. Ghislain
    I have a question about the acceptable level of ketosis.

    First thing in the morning: 80 mg/dl
    During the day I hardly go below 60 mg/dl

    When I eat carbs like avocado it might go down to no less than 50 mg/dl.

    It can get as high as 100 if I don't eat any carbs at all.

    I feel normal. Do I have to worry about being so low?

    The only way to bring down the level of ketosis is to eat more carbs.

    Do any of you have any information or comments about this?

  9. Zepp
    "Normal = A negative test result. The pad will not change colour.

    Positive values are read as:-
    Small - less than 20 mg/dL
    Moderate - between 30-40 mg/dL
    Large - 40 to 80 mg/dL
    Very large - 80 to 160mg.dL

    Positive ketones are not considered to be a problem if:-
    1. Your blood glucose is within range.
    2. If you are fasting or you are on a very strict diet, especially one with very low carb and lots of protein and fats."

    http://www.diabetesexplained.com/ketone-test.html#urinenormalvalue

    No, you shouldnt have any worrys if you eat some small amounts of carbs but still are in ketosis!
    If you not think that a specifik number is a sign of healt and weightloss?

    Stick to your feeling of normality.. and make the plans for a long healty life.. I think you know by now how you should do to accelrate weigtloss if you want to.. but short cuts often becomes dead ends!

  10. bac-o-nation
    question about ketosis..Is that any means of a faster burning of calories...like metabolism boosting from low carb, or no?
  11. Zepp
    Dont think its a normal reaction that metabolism get higher.. the moste normal reaction if one is obese is that ones apetite get lower.

    Ketosis seems more to have an apetite reduction apeal.

    And ketosis only means that you dont eat enough carbs for your bodys emediate demands.. so it do replace a lot of glucose with keton budies.. your brain can take as much as 70% of its energy need from keton budies.

    Some say they get a lot warmer.. but that is probably about gluconeogenis.. that make glucose from amino acids.. and it spills a lot of heat.. its a energy demanding process.

  12. bac-o-nation
    awesome..and do you know ..cause if ones at perfect weight will they be able not to gain fat since their cells are small. at high fat diet and protein diet?
  13. Zepp
    You dont get fat of fat.. one get fat from eating more then one use.. and it could be fat, carbs or protein.. or alcohol!

    Its more about how energy regulation affects your apetite or if you have som metabolic disturbance.

    And it is dificult to eat to much fat in absens of sugar or other carbs.. becuse high blood sugar do rise insulin levels thats promte storing of fat and inhibit fatoxidation.

    You know.. there are as much energy in a calorie of fat as in a calorie of carbs.. and if one is an healty person with an undamaged metabolism.. ones apetite react from how much calories one eat.

    But your individual cells are the enduser of energy you put in your mouth.. and if its not get to those cells, they starve, and you get hungry.

  14. Alexey
    Good site, but is a pity that there is no version in Russian!
  15. Amy
    I wanted to know if you must count calories following this way of eating?
  16. Zepp
    Calories do counts.. but dont bother to count them.. your bodys apetite system supose to do this for you.

    And of course there are seldom any good reason to eat more then one need.

    For moste that is obese it seems to have a apetite regulation apeal.

    You know.. fat have calories to.. but it affect ones body different then glucose, one get a different metabolism.. lower insulin and higher glucagon.. its rise ones fatoxidation capability.

    And your next question is probably if one have to exercise a lot?

    Well, exercise is good for healt for moste peopel, but not that nessesery for weightloss.

  17. Charlie
    http://www.sciencedaily.com/releases/2012/12/121206142025.htm

    ScienceDaily (Dec. 6, 2012) — Scientists at the Gladstone Institutes have identified a novel mechanism by which a type of low-carb, low-calorie diet -- called a "ketogenic diet" -- could delay the effects of aging. This fundamental discovery reveals how such a diet could slow the aging process and may one day allow scientists to better treat or prevent age-related diseases, including heart disease, Alzheimer's disease and many forms of cancer.

  18. Nusaybah
    Any advice for someone who eats high carb food for comfort? I do really well on the LCHF diet, but if I get stressed or upset, I fall back into the old habbit of eating for comfort, and it's usually something sweet or high in carbs. And then after I feel rotten, but it doesn't prevent me from doing it again!
  19. DONNA
    reason why eating alot and always headache n stomach growling? been under 20carbs 65% fat 27%-30% protien n rest veggie carbs or tea..

    n stomach growln n feel ill n huge headaches all day

    right now too.so hard to concentrate.

  20. Nusaybah
    Any ideas on what to replace the habit of drinking tea with sugar? I drink coffee with cream and no sugar, but I can't stand tea if its not sweetened and I only want to have one or two cups or coffee a day. Where I live its very cold and we drink a lot of hot drinks to stay warm.
  21. Annelie
    What about drinking a "sweet flavoured" tea such as cranberry or vanilla? Try that with two teaspoons of coconut oil, sooo delish!!
  22. Nusaybah
    Thanks Annelie....I'll give that a go! Im having a problem finding coconut oil here though :(
  23. Annelie
    Where do you live?
  24. Nusaybah
    I'm Aussie, moved to Jordan 5 months ago. What about you?
  25. DONNA
    does cranberry tea as is taste good with no sweetner. before had few and it tasted bad.. which are good choices?
  26. Nusaybah
    I was never a tea drinker except for Chai Latte which is very adictive! Even when adding only water it has 18 grms carbs!!! But since moving here I've been enjoying green tea with either mint or rosemary....but both must have a bit of sugar to taste good. I just want to find something that tastes nice that I can drink throughout the day that doesn't contain carbs :)
  27. DONNA
    ME TOO.. i was drinking diet peach snapple but taste super sweet that I might add water to let the flavor reduce. I really want another good tasting flavo then plain water, without sugar free sweetners
  28. Dominick
    I was on a LCHF diet since about January 2011 until around Thanksgiving this year. Let me tell you, I never felt better than when I was on that diet. It mainly consisted of poultry and seeds, which sounds like a really depressing diet and it was at first, but you really do get used to it and my mind never felt more clear. The reason I stopped was because of the advice of my doctor. She thought it was unhealthy and wanted me to eat a more well-rounded diet. I was eating a lot of poultry, anywhere from 16-22 ouces per day, and my carb intake was in the 40-50 gram range. I will admit the high meat intake was starting to scare me. I wasn't eating red meat (havn't in about 5 years), but over a pound of meat per day seemed like too much. Anyway, long story short, since a little before thanksgiving I've added some fruits and more vegetables to my diet. And on Thanksgiving, for the first time in a while, I went bonkers and ate everything. Bread, croissants, muffins, cakes, etc. Since then, I constantly crave that stuff and if I don't eat it now, I feel like shit. By the way, I'm a 21 year old male who has always been thin. I've never had weight gain problems or anything like that. I went on the LCHF diet because I read that it's good for skin problems, and boy did that diet clear up my skin. Now, I'm starting to break out a little, probably from the increased carbs. Anyway, all I know is that the LCHF diet works wonders for many things. Especially going Paleo, gluten-free, and Anti-Candida.
  29. I am just starting this LCHF journey and have been counting carbs for 2 weeks now. Is it OK to subtract fiber from total carbohydrates to obtain the carbs ingested in a day? Or should the carbs include the fiber as well? Sorry for asking, but couldn't find "instruction" on the site ;-)
  30. Ghislain
    Klemen: Yes you can subtract the fiber since it's not digested or metabolized.
  31. Ardys
    What are the references used in this website? please and thank you
    Reply: #1532
  32. Zepp
  33. melissA
    does this make sense..doing this in past 2500-2800 cals from tons fat; then did well, but went to 1400-1800 n gained tons of weight n water ... do i need to eat more like b4 or b stuck feeling restricted and gaining? or will any way go gain from it now?
  34. Zepp
    Do you have any eting disturbances?

    Or are you only geting eating less becuse of less apetite?

    The ultimate thing is to have a normal apetite regulation, thats make you eating what your body needs.

    And if one is obese and eating a low carb high fat diet one often become an fat burning person.. and if ones body take some frome the fatstores, then the apetite get lower.. but then one lose weight.

  35. melissA
    i've been forcin to eat less to lose a friend who isn't lo carb said eating too much..n really lo not fely satisfied
  36. I'mafan
    Zepp, I'm surprised you haven't caught on yet. "Melissa" definitely has a serious eating disorder. She posts under different names. I feel extremely sorry for her, but our advice cannot help her. She needs psychological help. Sorry if I come across as unkind... Melissa, you must get help!
  37. map
    hi! i have been on low (almost none at all) carb diet since september but with occassional lapses due to travel and social pressure. i have lost about 8 kilos since then, which is not that much considering but of course i am still happy with it. i started eating more natural fat sometime november and have been doing so ever since. i had my tests last week and was estremely disappointend and quite worried if i should stop with LCHF as my liver tests rose dramatically. ALT (SGPT) -tripled in value from 36 to 95 and AST (SGOT) 25 to 47 (normal being 35 U/L for both). i am seeing my doctor after the holidays and if i tell him about my diet i am sure he will tell me to stop with it. i have been inspired by the many people who have gone on this eating plan and succeeded on losing weight and getting more healthy but i havent seen any thread nor explanation about what it does to the liver. i have had a borderline fatty liver before and maybe LCHF is really not for me. i would appreciate any comment or lead to the right discussion re. this. many thanks.
  38. Zepp
    Hey.. I am no doctor.. but it seems that i could be to gallstone problems?

    "AST/ALT elevations instead of ALP elevations favor liver cell necrosis as a mechanism over cholestatis."

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

    "In medicine, cholestasis is a condition where bile cannot flow from the liver to the duodenum. The two basic distinctions are an obstructive type of cholestasis where there is a mechanical blockage in the duct system such as can occur from a gallstone or malignancy, and metabolic types of cholestasis which are disturbances in bile formation that can occur because of genetic defects or acquired as a side effect of many medications."

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

    Talk to your doctor, and tell him your on a ketogenic diet for weight loss and to revers fatty liver.

    Limiting Carbs, Not Calories, Reduces Liver Fat Faster

    http://www.sciencedaily.com/releases/2011/04/110419003651.htm

    Take care of you and never lie to your doctor about ketogenic diet.. he then can draw the wrong conclusion!

    Reply: #1546
  39. Josie
    I was just wondering if there was a refeed day of carbs like in the Keto Diet?
    And I am currently transitioning from hyperthyroid to hypothyroid [which will result in slower metabolism] - have there been positive results for those with hypothyroid? Or hashimotos disease?

    Thank you!
    Great information!

  40. debbie.m
    is blood glucose 88 n ketones .2 is this bad?

    i'm feeling ill frequent headaches that when eat feel better.. but causing me to eat alot even if high fat..n gaining plus drinking 10cups water..

    y is this is it my ketones r blood sugar

    i arobic exercise 5mins..sedetary rest time..n under 20 net carbs

  41. Zepp
    @Josie
    Its dependant of if you need any reefeding.. athlets often do!

    Its cald Cyclic Ketogenic Diet, often used by body builders.. to stay as lean as posible.

    If one have any thyroid disorder, its better managed by medcine.. but there are some diversity about those to.. the cause of thyroid disorders I meaning!

    Chris Kresser have writhing about it.. I think its worth to spend some time to read his blogposts?

    http://chriskresser.com/thyroid

    And to the question about if a LCHF diet can have a benefit for those how have such a condition.. its get your energy levels more stabile.. and make your body not to make any T3 för disposal of high high blood sugar!

    " The findings suggest that T3 regulates insulin level in the circulation after glucose ingestion and the increase in serum T3 levels after glucose ingestion is necessary for the glucose removal from the circulation in humans."

    http://www.ncbi.nlm.nih.gov/pubmed/3516161

    " The pathomechanism proposed is based on the fact that serum concentrations of thyroid hormones, especially of trijodothyronine (T3), are dependent on the amount of dietary carbohydrate. High-carbohydrate diets are associated with significantly higher serum T3 concentrations, compared with very low-carbohydrate diets."

    http://www.medical-hypotheses.com/article/S0306-9877(04)00169-0/abstract

    Reply: #1542
  42. Josie
    WOW thanks so much for the fast response! I thoroughly enjoyed the video you have above and am currently going through every page on this site, haha!
  43. Zepp
    Well im not Doc.. so you know, only one of his Swedish follower!

    Feel free to read all about LCHF.. its the same as Atkins realy.. his books, not the company that selling junkfood!

    Try to read The Kresser blogposts to.. i am not a doctor but he is, and seems to know somthing about thyroids?

  44. I appreciate with you, but the main thing is that the people is not be awake.
    See what the people say's:

    About the diet concepts.
  45. Ghislain
    I promised that i would get back to you all with an update. As I've said before, I started cold turkey on Nov 4 and it was hard going for a good 2 weeks. It took another 2 weeks for the brain fog to go away. (I guess everyone is different!).

    I've lot at least 15 lbs so far which includes 2 notches on my belt. The biggest surprise was that my chronic pain left me after only 3 weeks. I had been suffering from an unknown diffuse nerve pain for many years and now I am free of it at last. That alone makes it all worth while.

    The reason that I started this diet was because my doctor told me that my blood sugar was too high. I was afraid of becoming diabetic. It's strange but even though my doctor told me that my sugar was too high she made no effort to suggest that I change my diet.

    The last time I saw my doctor (Dec 7) I told her I that I had stopped eating all forms of sugar but she didn't seemed all that pleased even though she saw that I had lost 12 lbs and I my chronic pain had gone away! Talk about not getting it! She also warned me against keytones! Aaahhh that's going to be a tough sell.

    My blood pressure is now more stable than before but I'm still on meds (it's only been 2 months).

    My next blood test is in late January and I hope that it will show that my blood sugar has decreased. This should keep her off my back about my new diet.

    Reply: #1549
  46. map
    Hey.. I am no doctor.. but it seems that i could be to gallstone problems?"AST/ALT elevations instead of ALP elevations favor liver cell necrosis as a mechanism over cholestatis."http://en.wikipedia.org/wiki/Liver_function_tests"In medicine, cholestasis is a condition where bile cannot flow from the liver to the duodenum. The two basic distinctions are an obstructive type of cholestasis where there is a mechanical blockage in the duct system such as can occur from a gallstone or malignancy, and metabolic types of cholestasis which are disturbances in bile formation that can occur because of genetic defects or acquired as a side effect of many medications."<a onclick="javascript:_gaq.push(['_trackEvent','outbound-comment','http://en.wikipedia.org']);" href="http://en.wikipedia.org/wiki/Cholestasis"
    --
    Hi Zepp. Many thanks for taking time and commenting on my concerns. i have had ultrasound of the liver, gallbladder, kidneys, pancreas and it didn't indicate any problem concerning gall stones. no kidney stones either. just a slightly enlarged liver but not fatty liver. i am still taking all the results to my doctor (i had the ultrasound in another hospital where my friend works, as a personal favor to give me peace of mind for the holidays either way. :). maybe i can try doing a liver flush? happy new year to you and best regards!

    Reply: #1550
  47. Jen
    I would really like someone to explain the benefits or otherwise of consuming saturated fats as against flaxseed oil and apple cider vinegar…
    We have been quite happily following the LCHF guidelines for 12 months now, but I have recently started to regain weight. I think that this is due to over consumption of carbs in the form of green salads and vegetables as we enjoy them so much. It has been suggested to me that we should reduce our consumption of animal fats and replace them with flaxseed oil and apple cider vinegar. From the reading that I’ve done, the consumption of PUFAs is not recommended. Could someone please share their informed thoughts on the benefits or otherwise of this change? I have not been able to find convincing evidence that the claim about the benefits of consuming flaxseed oil is true, even though there are many people prepared to state that it is.
    Regards
  48. Zepp
    Jen.. if its overconsumtion on veggies, then you must be realy insulin resistante.. but is this realy somthing you have to consider?

    One get up and down in weight of a lot of things.. but verry seldom from veggie consumtion!

    I realy think flax seed oil is better used in paint.. like in good old times!

    I think Cris Kresser do explain the whole thing much better then me!

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

    Reply: #1551
  49. Zepp
    Thank you for wrighting about your outcomes.. one always wonder how it goes for peopel that one reads about.

    That you lost that much is a sign that somthing is happen in your body, thats a fact, and its probably somthing posistiv!

    High Insulin levels have a indirect link to pain in some studys, it seems to be that insulin uppregulate the conversion of inflamtory eikosanoids.. not sure.. probably an hypotese, but you are not the only one saying the same.

    Tell here to look att those SA scientist that study ketosis, like Koeslag and Noakes.. its perfetcly safe and have an regulation by insulin.. so if you have an normal insulin secretion, then its regulated by its self.

  50. Zepp
    Hey map.. well im no doctor so I only guess!

    And I still cant belive that eating real food can damage ones liver?

    There are more links betwen high bloodsugar and fatty liver.. how if it do persist do leading to nekrosis of liver cells.

    ASAT/ALAT are typical inflamation markers I read and can be of any reasons, not only in the liver.

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