A Low-Carb Diet for Beginners

A Low-Carb Diet for Beginners

Do you want weight loss without hunger? Or type 2 diabetes reversal and other health benefits? Then a low-carb diet is a good choice.

You can eat all you need to feel satisfied – there’s no calorie counting required. 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 page contains everything you need to make low carb simple – a guide to what to eat, what to avoid, hundreds of awesome low-carb recipes and our free 2-week get started challenge.

Alternatively just use our free 2-week low-carb meal plan, and if you want more, our amazing low-carb meal planner service (free trial).



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).

Eat when you’re hungry, until you’re satisfied. It’s that simple. Here are examples of what you could eat:

Top 30 recipes

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

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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

Meal plans

14-Day Low-Carb Meal Plan

Get lots of weekly low-carb meal plans, complete with shopping lists and everything, with our amazing premium meal planner tool (free trial).

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.

Get started

For everything you need to get started – meal plans, shopping lists, daily tips and troubleshooting – just sign up for our free 2-week keto low-carb challenge:



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, Lithuanian, 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 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.

Top videos about low-carb basics

Several of the world’s biggest experts on the subject explain the theory and practice of carb restriction:

More (for members)

Top low-carb movies

All movies (for members)




Low-Carb Tips and Guides

Choose a topic below for a thorough low-carb guide on it.



Low-carb breakfasts

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.

All 40+ breakfasts

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.

All 130+ meals

Low-carb side dishes

All side dishes

Low-carb condiments

All condiments

Low-carb snacks

All snacks

Low-carb desserts

All desserts

Low-carb bread

All breads

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.




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




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.


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



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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  1. Zepp

    Paleo could be high carb.. and coco sugar are sucrose!

    LCHF is the low carb arm of paleo.

  2. Zepp

    Overdoing any energy substrate usely make one gain weight.

    The good thing about high fat is that one usely do uppregulate the fat burning capacity.. and one often get eating less automaticly.. after some transitation time.

    The best thing to do is to eat a high fat diet at least for a month, and take notice on your apetite, your bodys signaling and what that means.

    After some time one often eat fever meals.. becuse the food is energy dens.

  3. jp
    hi i am was taking CLA is there any point in this while i am on this diet?
    Reply: #1655
  4. Denny
    I don't know if this helps anyone else but the Doc, all the experts here and Zepp's advice works.
    I stopped worrying about fiber and ate just as they recommend making sure fat was about 70% and carbs 5ish and I found I don't want lots of food (twice a day tops) and tot calories are about 1,500. I'm a 6ft guy. (moderately lazy ) As a plus this is the best food I've ever eaten! The sauces made with cream eggs and butter, cheese, meat fat I used to trim and stuff I always thought were bad are great and just having green veg as an accompaniment is cool too.
    I have suffered no side effects, crave nothing, I'm eating better food and variety than ever, I am never hungry, full of energy and feel fantastic. My sleeping and mood have improved too. I have been finding continental sausage and fish I didn't know existed and having a ball all round.
    Honestly guys just follow what this blog tells you and stop looking to adapt this way of eating to fit what you were used to. To me that seems as daft as vegetarian "meat" sausages & bologanise or kosher bacon :) You know if it was against my principles or body tolerance to eat elephants I wouldn't want food that was made to resemble it. I don't like pretend ivory carvings either but maybe that's just me.
    LCHF works! I have lost about 10lb in 3 weeks but my BMI was only 25 to start with.
  5. Zepp
    "Kangaroo meat may have the highest concentration of CLA.[48] Food products from grass-fed ruminants (e.g. mutton and beef) are good sources of CLA, and contain much more of it than those from grain-fed animals.[49] In fact, meat and dairy products from grass-fed animals can produce 300-500% more CLA than those of cattle fed the usual diet of 50% hay and silage, and 50% grain.[50]
    Eggs are also rich in CLA, and CLA in eggs has been shown to survive the temperatures encountered during frying."


    I dont know if its politicaly right to eat Kangaroo meat.. but if one is an Ausie, then its an option?

  6. I have been totally doing this LCHF diet incorectly. I started out and immediately lost 7 lbs and thought, wow this is it I can finally take off the wieght, but shortly after that stalled. I tried decreasing my protien, increasing my fat...even more and keeping carbs to the very minimum...like around 5. Nothing for about a month, then I started logging all my food, still nothing, then I picked up "The New Atkins for A New You....I have been eating way too much fat!! I was adding fat to everything, thinking that was the way to go. Now, I realize in the first phase, you should only have 1oz of cream a day. I was putting a least a Tbsp. in and then having coffee several times a day! It says just a tblsp. of olive oil or butter etc. on your veggies. "Cook in enough oil to ensure they don't burn, but no more!! I have been tottally over doing it. So today is a new day. Let's see if I can now take off some of this belly fat!
  7. Sophie

    I have pinned a really great recipe for Paleo pizza: the crust was made by baking a "crust" made of shredded frozen spinach.
    It would probably be better than almond flour, as you would probably end up consuming great amounts of almonds if your crust was made of almond flour.
    Nuts are to be eaten in moderation!

  8. Denny
    @ LInda

    Call me a skeptic but Atkins also now want to flog their treats and endulgence rubbish. Maybe if they get you to cut back on fat you'll be hungry enough to order them? May I ask how many cals you were eating before you cut back on the cream?

  9. Hi Denny, I won't eat any of Atkins prepared foods. That's a set up to go right back to eating processed stuff. I checked back on my calories and I was eating anywhere from 900 calories to 1800, with about 87 grams of fat to a 132 grams. My husband has lost 20 lbs in the same amount of time, and I do understand some men are not as insulin resistant as woman. I have measured myself and yes in the first few weeks when I lost the 7 lbs. I did go down in my waist size, however since that time I have not lost any inches or quarter inches. (-; My husband can't believe I'm not losing. I have kept my carbs low and although I'm not hungry most of the time I haven't dropped any weight. I picked up the Atkins book on recommendaiton of another person and just looked at the induction phase and saw that they don't recommend pouring on the butter, or the cream or the olive oil, so I'm going to track everything I eat and reduce my fat intake and see what happens. I will continue to use some fat to cook with, but I won't use it liberally like I used to. I have to try something, I'm so frustrated!
  10. Zepp
    One should make a differens betwen Atkins books and the company how now owns the Atkins brand for food!

    But they should have some cred, becuse they was sponsoring the new book altso.. but dont eat there food.. by the new book instead.

    And Atkins is the same as LCHF, diferent wrighter, another country, but the same principels.

    High fat stands as high of ones energy demand.. and fat is realy energy dens.. so often one take fatty meat/fish and fry it in butter, ad som cream in the sauce and enjoy it with vegetabels.

  11. Wern
    I dont know if you've already been asked, but what are the effects on cholesterol levels?
    Reply: #1663
  12. sandy
    sorry why will dukan diet work if using lean meat? is it better then high fat
    Reply: #1664
  13. Zepp
    Its dependant on your medical condition!

    Some get higher, some get lower, but almoste everyone get better lipoprotein quotas.


  14. Zepp
    Its difficult to eat that much lean meat.. so it becomes a low calorie diet.
  15. Denny

    a brit study where the results show butter is best and they still argue about it and say .. well you know etc... :) Struck me as funny

  16. patience
    en lite fråga! som man alltid för höra , att man inte ska äta efter 18 tiden. vad säger ni om det? ibland är man hemma från jobbet vid 20, ska man då slippa middag för det?
  17. sandy
    been at moment doing chicken mono diet boil roasted and light seasoned drinkin the broth not seasoned and been cleansing no fiber/lax needed


  18. sandy
    i want to try mixing up meals

    if i served my family for exampl

    bacon eggs toast-breakfast
    sausage peppers onion sub-lunch
    burgers on grain rolls and veggie

    could i easily do a swap out and in

    breakfast- bacon eggs cheesy mushrooms
    lunch remove roll...pile on more veggies and sausage
    snack- hard boiled eggs with mayo
    dinner- burgers with cheese and buttery green beans

    Reply: #1670
  19. G2
    After 8 weeks of LCFC, I went out with friends last night for a first meal out. I managed to control the carb intake by just eating the meats in the dishes. I also ate a small piece of white nan bread and drank 3 glasses of white wine. Came home and checked if a spike in the blood glucose. There was no spike in blood glucose levels as it was quite normal.
    I woke up 3 times in the middle of the night very thirsty and had heavy pulse sound in the ear. it seems that this morning I have picked up an ear infection. I am feeling much better now than last night.
    The infection may not be related to the meal above but I wanted to check this out hence used google search. I came across this site you may find useful.


  20. Zepp
    Yes.. try it out.. if your family do like it!

    But if they are slim healty persons, they can eat more carbs to there meals.. like some potatoes, carrots and such things.. to there meals.

    And some slices of some sourdough bread isnt that bad.. the thing is that one shouldnt replace proper meals with eating bread!

  21. Alex
    Hi Andreas!
    What is your take on this:
    He claims to have scientific evidence that insulin is not the main problem. Im very confused as both of you seem compelling but you cant both be right...
  22. Zepp
    Insulin is not a problem.. without it one should die!

    Its hyperinsulinemia thats the problem.. its a medical or diet induced state!

    He shows how it reacts on a healty person.. try to be that healty.. be nice to your pancreas so it not have to save you from toxicly high blood sugar all the time.

    In the end it gives up.. and you is a diabetic.

  23. Tracey
    Hi, this makes so much sense as a professor in South Africa, Professor Tim Noakes, who is an expert on sport and nutrition is also advocating this kind of dietary lifestyle.

    My biggest problem is me... I cant seem to make the mindshift from everything I have learnt over the last 30 years... I am too scared to experiment in case I become fat.

    Anybody got some tips in this mindshift thing?

  24. Denny
    Yeah Tracey... count your calories too you'll see your intake is surprisingly low if you eat properly. It will put your mind at rest maybe?
  25. Sue Johnson
    2 questions: I love onions and garlic! I also love carrots, celery and parsnips. Why only above ground veggies? And I am thinking of peas and beans... which, like potatoes... are full of carbs.. so, what about these others?
    Reply: #1676
  26. Zepp
    Its beginers advice, verry simple, to do it right.

    But with a litte knowledge about carb content and comon sense.. you can chose to eat what you want.

    I dont count on garlic and onions.. I think they are healty food by there own.

    One seldome use garlic and onion as a energy part of ones meal.

    Peas and beans is carb food.. use them occasionaly!

    Some gren beans and haricoverts are lowcarb.

    And do you know.. some boild carrots with garlic butter is tasty and not that much carbs anyway.

    Its about the carbs as your totaly enrgy intake in your meals.. so you can eat sugar if you want.. but then you are not able to eat any veggies becuse you have alredy eaten all your carbs for that day.

    Try to take your carbs from the moste healty foods you can find!

  27. sandy
    garlic and onions i love...however i might be over doing a good thing..

    butter/ olive oil + onions garlic mushrooms/peppers= carmalized delite

    for sausages for burgers/steaks
    with all things love onions and adding garlic.

  28. Petra
    I love eating biltong (South African dried beef) but its high in salt. Would eating it damage my effort to loose weight? how much is too much?
  29. Zepp
    If you eat to much salt.. you get thirsty and drink water.. then its goes out the natural way!

    Its only those with high bloodpresure and/or bad kidneys that have to worry about to much salt.

    Its more comon to have to little salt.. and our hospitals says that about half of those hospitialised have problems with there sodium levels!

  30. james
    I noticed that you mentioned Greek yogurt would be ok to eat, how is that the case? There seems to be a lot of fat yes, but isn't there also a high amount of carbs in most yogurts? I love eating strawberry yogurt as a snack but began to cut out almost all fruit, so just looking for a heads up on a few more ideas for snacks
  31. Zepp
    If one eat youghurt.. one should take the fatty ones, then you eat less and get less laktose/sugar.

    Those with berrys in, seems to have added sugar to?

    Take plain strained youghurt and put some fresh strawberrys to it.

    If you eat enough on your regular meals, you dont need any snacks.. so add some more fats to your meals.


  32. Ghislain
    Hello again,

    As promised I'm checking back to keep those of you who are interested up to dateon my progression.

    So far I've lost 25lbs since November 4. That's an average of 1.75 lbs/week and I'm not that strict. I probably average 30-40 grams of cabs a day without dropping out of Ketosis. My strategy is to continue at this level until I hit the so called 'plateau'. When I get there I'll have some room to go down and perhaps kick start a new round of weight loss.

    I did it while being a real couch potato (without the potato). Aside from the normal day to day activities I did zero exercise.

    At first my doctor wasn't too pleased with my new diet but this week she told me to continue doing what I'm doing since it's seems to be working. I could tell she was really surprised at how much weight I was loosing. She told me 'We'll keep doing blood tests every 4 months and see how my health markers are being affected".

    While I'm still on blood pressure medication my pressure has gone down a lot and is stable at around 120/65. Before starting the low carb diet my pressure was unstable and could go up as high as 150/80.

    So that's my update. I will check back in after my next blood test in April.

    I'm still waiting to see how my blood sugar has changed. There was a mistake in my blood test last time so they were not able to tell me how that was going. The blood sugar is what I really want to know because the last 8 months have shown an ever increasing level. I'm not far from being designated as officially diabetic and having to take medication. I'm hoping that my new way of eating will have a significant affect on that score.


    Reply: #1684
  33. Hello!

    I am 20 years old. I have been eating low-carb for 3 months now and my weight fluctates between 62-63. My height is 173cm. I work out almost everyday doing Insanity and sometimes go running.

    Typical breakfast 3-4 boiled eggs, eggplant, cabbage, carrot, sour cream, tomatoes, cucumber. For lunch 150g of pork or fish for side dish the same vegetables. I usually don't have dinner but when I do it's either a can of tuna in saltwater and tomato or 3 ham pieces with cheese.

    I rarely have a cheat meal and I am trying really hard to lose these last pounds but they don't come off. Can anyone give me suggestions of what am I doing wrong? Or suggest a different meal plan? Advice would be much appreciated.

    Reply: #1685
  34. Zepp
    Nice to hear from you, and your progress!

    Nice to have a suportive doctor.. mayby she learn something from you in the end, that she can use on other patients.

  35. Zepp
    You seems to me to alredy be at a healty weight.. soo way are you trying to be skinny?

    The wrong doing is probably in your mind.. you are young, healty and slender alredy.

    My sugestion is that you make other plans.. get other hobbys and enjoy your youth time.. have som fun!

  36. I don't look slender at all, I am trying to lose that body fat and put on some muscle. Could you please give me suggestions? I could easily lose weight on low fat diets but I was miserable doing these.
  37. Zepp
    Well if you want to get muscles then you have to eat more protein.. 3-4 eggs and 150 grams of pork/fish isnt enough.. perticuly if you are training.

    And there seems to be to little fat, you must have both protein and energy to gain muscles.

    You need to take another set of mind.. seems that you are stuck in low fat, low calorie thinking?

    Eat to nurish your body, let the body take care of how much calories it need by your apetite.

  38. First I need to lose the fat to build muscle on top right? So what do you recommend eating and how much? I suspect that I am lactose intolerant if I add too much cream or cheese..
  39. Zepp
    Well noe.. to be frank.. the opposite is a better option!

    I think your still stuck in low fat low calorie dogma.

    Eat healty food, nurish your body, gain som muscles, make your body a fat burning machine!

    I am altso lactose intollerant.. and milk is for calfs, and one dont need a lot of dairys.. exept butter.. its pure fat!

    Take your fats from fatty food, like bacon, eggs, lamchops, salmon, frye in bytter, sprinkel some olive oil on your veggies!

  40. Denny

    call to ban advertising fizzy sugar drinks to children due to obesity rising in under 11s

    "You can make dog poop taste good with enough sugar.”

    Prof Robert Lustig
    University of California

  41. Tracey
    Hi, i am slowly getting my head around this. We have all heard about "good" fats (vegetable) and "bad" fats (animal).

    On LCHF there doesn't seem to be any distinction. "Bad" fats will surely raise cholesterol levels??

    Reply: #1692
  42. Zepp
    Stick to natural not processed fats, like lard, butter, coconut oil, olive oil!

    And ofcourse the essential omega-3 oil in small amounts from fish.

    Noe.. its almoste metabolic syndrome that rise your cholesterole in bad ways!

    There is a discussion of wich fats thats healty, stick to those humans have used for milions of years.

    I think this advice is verry good?

    Long-chain saturated fat, monounsaturated fat and medium chain triglycerides should form the bulk of your fat intake. Long-chain omega-3 fats (EPA & DHA) should be consumed regularly, while omega-6 LA should be dramatically reduced. "


  43. Tracey
    sorry, another questions... i am slowly cutting out all my sugar, but am struggling in my tea and coffee - what is your view on honey while I am weaning?
    Reply: #1694
  44. Zepp
    Its your own strugle.. no one els cant do this for you!

    Some goes cold turkey right away and have a teribel time for a short time.. others do make a smother transitation over a longer period!

    Its your choise.. but I can tell that it is not that impotant if you are healty!

    And its always a question if one realy need to be hard core.. read that link I gave you!

  45. Charmaine
    Hi. When I listened to dr.Vernon and yourself you talked about only consuming 20 grams of carbohydrates a day. However you say on this site a person doesn't need to measure or weigh or count calories. Fine but, if we can only do 20 grams of carbs a day then we have to be very careful of even consuming a lot of vegetables as they will put us way over 20 grams. It would be very very kind if you all tell us what and exactly you eat. Dr Vernon said she stays under the 20 grams a day, but what exactly is she consuming. This information is missing and I sure need so I don't have to keep counting my vegetable carbs. Please help. Thank you so much. Charmaine
    Reply: #1698
  46. Mike
    I've been LCHF-ing for 24 days. I started at 289 lbs. I now weigh 277 lbs. I lose a half pound a day and I don't even feel like I'm dieting! My diet is: *NO* sugar, *NO* grains,*NO* starch, *NO* beans, *NO* fruit juice, occasional black berries and blueberries. Lots of green leafy stuff. Moderate amount of protein, and a lot of fat. Also, 2 tbl spoons of Coconut oil and 1 tbl spoon of cod liver oil /day plus a multivitamin. I could do this forever. Please don't tell me its just water. I know some of it is water, but a lot of it is fat. I'm shrinking. People at work say, "You look different." and ask if I've gotten a haircut. (LOL)

    I've stopped taking insulin. My blood sugar is >>almost normal<< without it. I'm confident that it will become normal in a few weeks or months, perhaps after I get below 200 lbs. I have a vague feeling that the insulin is more dangerous than the high BG.

    This is a no will power diet. I feel great. I've even stopped snoring. I don't know if that's due to weight loss or something else related to LCHF, and I don't care.

    This should be the ADA diet for diabetics....Fat chance of that happening.

  47. Mike
    I used to put 2 sugar cubes in my coffee. Try cream instead. I would stay away from honey. Honey is mostly just sugar. Fine for bees, bad for humans. After a week or two, you won't miss sugar. (Or at least I didn't...everyone is different, though.)
  48. Zepp
    Well.. to be frank.. thats Atkins induction.. it supose to be about 5E%!

    I recomend that you do the opposite.. or rather look at it in the opposite direction.

    Start with meat, fish, poultry and figure out how much is apropriate for you, add fat to fry with or if you eat poultry or white fish take bearneis or remoulade.

    To that, one can eat low starchy veggies quite freely.

    You know there is no magical number.. just som recomendations.. becuse peopel ask for numbers!

  49. Charmaine
    Zepp, you are answering someone elses request for information. I have no idea what the Atkins diet is or what to do with it.

    I am asking you questions based on the videos on the LCHF, particularly even the one by Dr. Vernon.

    Again, they speak of only consuming 20 grams of carbohydrates and I really need to know, based on the LCHF diet, is that the amount I am suppose to consume on a regular basis. I am following your program to perfection.

    Can I eat like 50 grams or 100 grams of vegetables a day and have this work. I do not eat high carb vegetables, Im consuming the lowest ones. I need help to understand.Please contact me again. Thank you Charmaine

  50. Zepp
    Well.. Atkins, LCHF, LOW CARB and others are so cald ketogenic diets.. or in plain english.. fat diets!

    One supose to limit carbs, and replace the energy from the carbs with fat energy.. and eating normal amounts of protein.

    I do recomend that you take another approche.. take fish/meat/egg/chees as your constant in your food, make shure that you take the fatty ones, fry in butter, put some cream in to make a sauce, eat freely of low starchy veggies.

    Sprinkel som olive oil on your sallads, use dairys as a part of your meals!

    In other words.. eat real and healty food, don be afraid of fat, cut out all junk carbs.. eat when you are hungry, dont eat more if you is satisfyed.

    Dont count carbs in your veggies if you dont need to.. those are only exampels.. for peopel how put it in those counting programs!

    One can count a lot of things, but the moste important is to learn about how ones body reacts.. its got a counter built in!

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