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.1

Low-carb diets just work. They’ve been used for over 150 years and just about everyone knows someone who has successfully tried it. Scientific studies now prove that compared to other diets, low carb is more effective.2 Below you can learn how to use low carb to achieve your personal goals.

Make low carb even simpler by signing up for our free two-week low-carb challenge. Get unlimited meal plans, shopping lists and much else with a free membership trial.

 

 

What is Low Carb?

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.3

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.

Who should NOT do a strict low-carb diet?

checklistMost people can safely 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

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 often 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:

challenge_pic2

 

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

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.

Do you want to know more? Here are our top videos on the topic:

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 6 most common problems on low carb


 

Less common issues 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.

 




 

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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  1. Check out our 300+ low-carb recipes.

    Visual guides

    Low-carb vegetablesLow-carb fruits

    Low-carb snacksLow-carb nuts

    Low-carb alcohol

  2. Here are two of the top studies showing more weight loss and improvements in risk factors on low carb:

    Similar results have been found in meta-analyses of all studies, for example this recent analysis:

    PLOS ONE 2015: Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis

    For many more studies on the topic have a look at our low-carb science page:

    The Science of Low Carb

  3. Does this sound to good to be true? Many people think so initially, and then they experience it for themselves.

    The reason is that our weight is hormonally regulated. Eating fewer carbohydrates lowers blood glucose, lowering the fat-storing hormone insulin. This often makes it way easier to access and burn excess body fat, without hunger or calorie counting.

    Learn more

4,348 Comments

  1. sharon
    What's the difference between this diet and a paleo or primal diet?
    Reply: #3671
  2. Zepp
    We focus more on low carb and try to eat paleo othervise!

    They dont focus on carbs perticaly but they cut out the moste carbs anyhow by dont eating grains, flour, sugar!

    Primal/paleo is mostly about eating real food, such we did eat befor the agricultural age (neolitikum)!

    Both approches is about avoiding moste processed food.. i.e. one dont eat abot 90% of a normal stores foods!

    Another differens is that we eat diarys.. perticaly butter.. and even olive oil, both is agricultural and in some eys processed!

  3. Joe
    Hi
    I need to lose about 10 kg to achieve my ideal weight. I started LCHF diet 2 weeks ago. I have already lost 2 kg and am feeling less hungry. Before LCHF I would binge on food and wine because I was constantly hungry. My problem is that I really miss pizza, pasta and red wine which are my favourite foods (Yes I am Italian).
    My question is: Can I have one free day each week to indulge in these foods? I have no problem with quitting sugar totally and other carbs and am really strict with the diet for 6 days per week. Will having one free day undo all the good and limit my weight loss?
    Cheers
    Joe
    Reply: #3655
  4. Kathy
    I have been on an LchF diet for more than a year and a half and after the weight loss in the first few months,I now am gradually gaining weight..I have added a lot more(30gms)at each meal than I initially did but that is not helping...am really disappointed..i need to lose about 7kgs..whatever could be wrong ?
    Replies: #3665, #3666
  5. Zepp
    You must try this your self, many healty person do eat pizza and drink wine and can lose weigt anyhow!

    How about Meatzza?

    http://allrecipes.com/recipe/pepperoni-meatza/

    And try Shirataki noodles!

    http://lowcarbdiets.about.com/od/products/p/shiratakinoodle.htm

  6. Tracey
    Im with you Kathy. I am exactly the same. Am now gradually put weight back on and now it wont shift. I also have 7 kilos to lose. Please help
  7. Alicia
    Hi, i'm wondering if you could answer a question about ketosis? I've been doing a program for a little over a year now, and they say you have to be in ketosis, or, at least, that's what they encourage, until you hit your ideal weight. I'm wondering if that's healthy, first, to ALWAYS be in ketosis, and whether it's any more beneficial or can lose its effectiveness. Second, I have a question similar to one i saw above: is it "ok" to have a "cheat meal," say once every couple weeks or something? Of course, that throws you out of ketosis, then it's back to square one. ... As somone indicated above, i've been stuck in the same place for awhile and not progressing in wwight loss, even being in ketosis and always feeling like i'm trying to get back in ketosis. I'm wondering if it's necessary to be so stressed about the whole ketosis thing and whether i need to pull my hair out over looking at a cracker for too long.
    Reply: #3661
  8. mariselac
    Hola, bueno soy una joven de 26 años y tengo sobre peso durante mucho tiempo, esto me ha causado algunos problemas de salud, quiero perder peso para mejorar mi salud y sentirme mejor conmigo misma, quisiera empezar esta dieta, podría alguien darme un ejemplo de su comida de cada día llevando esta dieta???
    Reply: #3660
  9. Iknowalittlespanish
    Wow, I could read that. Could someone give this person an example of what to eat on a typical day?
  10. Zepp
  11. Zepp
    Noe its not ketosis that is the holy grail.. for some it is, often diabetics/those whit metabolic syndrome/hyperinsulinemia!

    Ketosis is more sign, that you dont eat to much carbs that ends up as blood sugar!

    Its one thing to be on a ketogenic diet and to be in ketosis the whole time, 24 hours a day seven days of the week!

    On a ketogenic diet one is in a state of ketosis mostly.. or at least verry often.. its still means that ones body cant be relyant of glucose for energy.. its needed to be available to use stored fat as it need for fuel.

    Cheating days is not a thing for planing.. it comes for almost any of us anyhow.. its rather if one need to plan cheeting there I would be vorried for eating disturbances.

    Its still not a religion.. neither another magic diet.. its about eating real whole food for nutrients and satiety, healt and satisfaction!

  12. mariselac
    thank you zepp
  13. 2 comments removed
  14. Auntie bruce
    As I understand all of this, you might try cutting down on some protein and replace with fats..
    In other words, out of your total calorific daily intake (whatever it may be), increase the percentage of energy you get from fat, and reduce the amount you get from protein..
    Not a huge shift, perhaps 10-20% crossover.
    So if you are currently getting 60% of your energy from protein, perhaps try pushing that down to 50 or 40%, and making up for that reduction with increased fats..
    It has to do with keeping your metabolism within ketosis as long as possible.
    Protein is a source of energy, and as I understand it, too much can kick you out of ketosis.
    All of the above is my unqualified opinion, and is plagiarized from the literature of other learned folks, so please do whip my opinion into shape as required!
    Nom nom nom.
  15. Auntie bruce
    Further to my earlier comment - your protein intake should marry up to your body composition requirements..
    If you have a small frame (skeleton) and a naturally low amount of muscle and other lean tissue in your body, then you will not need as much protein as a bloke who is 6-foot-4 with a load of lean tissue mass..
    I don't have the formula to hand but there is an ideal ratio of protein consumption to lean body mass.
    Perhaps someone can paste in here. It'll be on one of the ketosis / LCHF sites..
    I think the trick is not too avoid excess protein which then has to be dealt with.
    As a fuel source fat trumps everything else in terms of consistency in how your body deals with fat storage and how hungry you feel..
    Perhaps counter-intuitively the higher percentage of fuel you get from fat, the less you should want to eat..
    Of course I have assumed you are keeping you carbs low! Ditto as per protein if you are not.
    mmm. now I got me thinking! Make sure your carb count is as low as it should be..
    Again, just my two cents worth.
    If you are doing it all spot on and your body is still being cheeky, then might be worth while heading to the doc and having your bloods checked..
  16. Auntie bruce
    Haha.
    One more thought to leave you with:

    The Glycemic index of fat is zero..

  17. Arthur Knight
    Dear Andreas, you probably haven't heard of Australian Rules Football - National game of Australia and most athletic form of football on the planet - but they have heard of LCHF. Check out the link to see that the Melbourne Demons have commenced an LCHF program as part of their pre-season training. http://www.afl.com.au/news/2014-11-24/dees-turn-to-fat-for-fitness
  18. Gard
    Article in norwegian newspaper. Not entirely low carb, but at least more focus on "eat more fat".

    http://www.nrk.no/livsstil/_-ikke-tell-kalorier-1.12048278

  19. Cindy Kendall
    My weight had plateaud now for 3 weeks.
    Very frustrating. Any suggestions ?
    Been on LCHF now 5 weeks. Lost 5 kilo
    in the 1st 2 weeks, now zilch . I'm sticking
    to program religiously.
    I can't eat any less. What can I do ?

    Cindy

  20. Smithy
    Well the first blood results are in. I have been pretty much LCHF for about 2 months now. Have weight slowly coming off me at a rate of about a pound every week (or two) so am relatively happy with that. Its worth pointing out that I only really need to lose about a stone now to get to my goal weight of 15.5 stones - I started off four years ago at nearly 24 stone but tried the LCHF diet when my weight just stuck at 17.5 stone and I couldnt move it.

    Anyways, After one month of the diet I decided to have some blood work done and this is the following results, The first figure is from a blood test about a year ago, the second figure is the more recent.

    Total Cholesterol Was 6.9 Now 6.5
    HDL Was 0.9 Now 1.2
    LDL Was 4.6 Now 4.7

    Triglyceroids Was 2.2 Now 1.3

    My ALT has flagged as being high on this one with a reading of 73.

    I appreciate its only been a month so I will redo the test in a years time but I would appreciate any comments from people more educated on the numbers than me. Cheers xx

  21. Zepp
    6,9/0,9 = 7,66

    6,5/1,2 = 5,41

    Best evaluation on a standadr lipid panel for crdivaskular risk!

    It should be 6 or less, better if its 5 or less, very good if its 4 or less!

    Triglycerides should be 1,7 or less!

    Its probably metabolic syndrome?

    High trg and low HDL!

    Time to do something about it!

    https://www.youtube.com/watch?v=fuj6nxCDBZ0

    Your ALT value can be anything.. it could altso be temporarly.

    However, elevated levels of ALT do not automatically mean that medical problems exist. Fluctuation of ALT levels is normal over the course of the day, and they can also increase in response to strenuous physical exercise

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

    Reply: #3674
  22. Mama2be
    Hi everyone. I started this way of eating in June 2014, and stuck to it for about a month before I slipped with my husband's birthday cake. I felt so great and lost weight so well in that month and haven't returned to lchf yet, but my question is this:

    I am 10 weeks pregnant, and want to eat healthily for the sake of myself and growing baby. Will it be safe to follow this plan with about 50 grams of carbs daily during pregnancy?

    Reply: #3676
  23. Smithy
    Hi Zepp,

    So my HLD/TCol ratio of 5.41 is now better and is OK.

    Triglycerides should be 1,7 or less - mine is now 1.3 so that too is now better and OK.

    I take Vitamin D, CoQ10 and Omega 3 suppliments along with some medication for my permanent AF

    What makes you suggest metabolic syndrome ?

    Cheers

    Reply: #3675
  24. Zepp
    Becuse of before high trg and low HDL!

    You know if only your HDL was higher you would have a verry good reading.

    I altso have those values as you or nerly, mine get better whith LCHF, not perfect at all, but better.

    I did take a APOb/APOa1 and that confirmed the situation.. its not verry good but better, that too.

    Its typical metabolic syndrome values, can be others too.

    And then.. whats metabolic syndrome then.. its a path to diabetes by hyperinsulinemia!

    And then again.. my mother and all her sibblings have high cholesterole, many do take statins.. I think there is a heredited cause to this too.

    And then, at three, Im a desktop worker, its a stressfull invironment, I dont excersise that much.

    And probably some more causes.. but every one takes its toll on my healt.. we dont live perfect lifes.

    Take a new check after a year or a half year, try to get a APOb/APOa1 or a NMR!

    The thing that you lost some weight is altso a good sign.. a sign of a better metabolisme/healt/homeostasis.

    And a LCHF diet mostly affect ones glucose/insulin levels.. so thats why I guess that it is metabolic syndrome!

    And if you got a beer belly to.. this is indicative too, perticaly on males.

  25. Zepp
    Dont do any harsch diet transitation on pregnancy, becuse of the altered homeostasis that can if unlucky disturbe your pregnancy!

    But you shall eat a healty diet for both of you.. try to eat as nutrius as you can, dont go for 50 grams of carbs if you dont is diabetc.

    Summary.. eat real food, only real whole food if you can.. you dont need aný sugar or flour, stick to veggies, dairys and tubers for the glucose part!

    The fetal is in ketosis anyhow for a big part of time, you only need to provide building materials and nutrients!

    And for you.. if you dont provide it, it take it frome your body anyhow!

  26. Christian
    someone has an idea what gives?

    I started atkins 1 year ago and drank 2 L water and 2 L diet coke each day... was heavy in ketosis (deep red).. after this year I just cant seem to lose weight anymore as fast as at the start...

    tried upping protein, then upping fat (for nutriotional ketosis), then upping protein again (huge to 180g), now trying nutritional ketosis again.
    just no idea how to get really high measurements...read multipled books over and over but no idea...
    ratio is perfect with 1800kcal, 120fat 90protein usually... no treats usually

    weight now is 133kg, 30 years, 186cm, male, BF 35%.

    here are mine:

    10.11 - 7 o.clock- 0,4 pepsi
    11.11 - 7 o.clock- 0,4 water
    12.11 - 16 o.clock- 0,8 water
    13.11 - 17 o.clock- 1,3 pepsi
    14.11 - 9 o.clock- 0,6 pepsi
    15.11 - 15 o.clock - 0,4 cake
    16.11 - 9 o.clock - 0,5
    16.11 - 17 o.clock - 1,7 ( measured fater eating)

    17.11 7 o.clock- 0,4
    19.11 - 11 o.clock- 0,7
    19.11 - 15 o.clock 0,6
    19.11. 7 o.clock- 0,3
    19.11. 22 o.clock - 0,5
    20.11 7 o.clock- 0,6

    1 week only water:

    25.11 - 0,8
    27.11. - 0,7
    27.11 - 1,1
    28.11 - 0,3

    all measured fasted in the morning usually

    they just seem to drop instantly after eating and also stop burning fat somehow!?

  27. Smithy
    Hi Christian

    Dunno if it helps but I watched a documentary called aspartame - the bitter truth which basically blasted all low calorie sodas by basically saying that the sweetener messes with your body that much as its nearly as harmful as sugar. I cant say if this is your problem for sure but I would seriously avoid any manufactured food & drink. Also make sure youre not buying your meat from a supermarket. Find a local farm which basically sells pure meat. Eg Bacon from the farm shop is sliced off the pig, Bacon from the supermarket is 90% bacon and 10% Sodium Nitrate (junk).

  28. Christian
    Hi Smithy

    I am just startled by the measurements which seems to dont correlate at all to anything I eat and drink... its just high and low with no pattern for me :/

    I did 2 week water only - no change
    drank pepsi again - no change

    I just get high measurements with food and then they drop to 0,3

    that seems to be it :/

    no idea why...

    I eat 70-80% fat and mod protein and still no nutritional ketosis :/

    maybe water forever!? but it worked before with aspartame...

    or more protein? maybe swap to 100 fat and 150 protein?

    Reply: #3681
  29. Smithy
    Does anyone have a set % of calories by FAT,CARB & PROTEIN which works for them. Its ok saying low carb but how much carb, how much fat, how much Protein ?

    Ive been going to 10% C 45% F 45% P that is Calories by Percentage on 2000 Calories per day which equated to 50g Total Carbs, 225g Protein & 100g Fat

    Had anyone got any thoughts as like other some weeks I dont lose a gram in weight and it is frustrating.

    Replies: #3682, #3683
  30. Zepp
    You have eating LCHF that long that your body is fully adapted.. it means that it dont do any extra ketones if it dont need!

    And the best part.. your muscles probably is converted to use fat directly as fuel.. whitout ketosis.

    It means that keton levels is lower.. you dont need that much to replace glucose.

    And for what I can see it use fat if its provided.. that dont nessecery mean that you lose weight.

    Ketosis is not a sign of losing weight.. its a sign that you dont eat to much carbs!

    After a wail one get stuck.. then one have to check if one is eating right.. after that there is calories.. are one eating to much.. becuse one can eat allt the fat the body need and then its not needed to use any of the stored fats.

    One have a totaly different homeostasis and often a lighter body, it dont need the same amounts of calories as the previus.

    http://www.ketotic.org/2012/05/keto-adaptation-what-it-is-and-how-to....

    Many on this diet starts eating twice a day.. not becuse they try.. its becuse they are not hungryer then that.

  31. Zepp
    Dont change a wining concept!

    You could up the fat and lower the carbs if you wisch to be 100% LCHF!

    But.. is that soo importante.. isnt it better to fell fine, eating good food and lose some weight in the mean time?

    In the end it is the calories anyhow.. there are no magic trix, its to eat a healty diet, not being scared of fat, dont eat more carbs then you use/need.

    We do have low capacity to store glucose, a low Denovo lipogenesis, thats bad, instead we get hyperinsulinemia and insulin resistanse!

    If you like to count on anything, count protien, its a bulding stone for your body, on a sad diet they say 0,8/Kilo a day is minimum, on a ketogenic diet we do make glucose of some of the amino acids, set 1 gram/Kilo a day as minimum.

    If you have manual labour or excersise set 1,5 grams/kilo a day, if you is verry active in sports set 2 grams!

  32. sean
    too much protein. your body is converting some of it for glucose pathways. try 15-20% protein and make the rest of in fat. could also reduce carbohydrate intake.
  33. Robyn
    Hi, just wondering if anyone can shed some light on my issue, I have been doing this for 2 weeks, in that time I lost 3.1 kilos but for the last 5 days I have not budged. I decided to do a food diary today an input what I was eating and was shocked to see that avocado 8.5 g carbs and peanuts 16.1 g. I believe that you can only have 20g of carbs per day (correct me if I'm wrong) and now see that perhaps I should be skipping the nuts...?? I have pretty much completely overhauled my diet, I have had no sugars at all, no breads, pasta, sauces etc...and increased my exercise, would have thought it would be falling off me.
    Anyway here's the figures for my day and that doesn't include dinner. I don't think I can eat any less than what I am:

    Fat: 113.1 g
    Car: 43.1g
    Protein 75.2 g

    Seems really high!

    Breakfast:
    2 fried eggs (oil: coconut oil spray)
    spinach leaves
    2 slices of tomato
    black coffee with dash of cream

    Lunch
    Deli turkey breast slices
    Avocado (half)
    spinach leaves
    Olive oil
    Havati cheese

    Snack
    Peanuts

    Please help, really enjoying this diet, feel great but want better results!!

    Reply: #3687
  34. Smithy
    Thanks for the response guys. I guess im eating too much protein!

    So I weigh 107Kg's so allowing 0.8g/Kg I reckon that gives me an allowance of 85g / Protein per day.

    So Based on 2000 Calories per day. I get the following:

    Carbs = 10% Protein = 17% Fat = 73% (calories from)

    Which will give me daily limits of:

    Carbs = 50g Protein = 85g Fat = 162g

    Is this correct ? If so then I have been dieting with totally the wrong ratio of Fat/Protein which would explain why I have felt some benefits but not all.

    Reply: #3688
  35. Renee
    I followed this program. Never weighed or portion controlled my daily intake. Only ate protien and fats. Over 10 months I lost 160 LBS!!
    I did start a moderate workout plan as well...Iv'e kept it off for over a year!
    For me...it worked like majic!
    Reply: #3689
  36. Zepp
    It looks just great.. and I think it tasted great too?

    There are no magical numbers.. only your magical body that have to coop whit what you provide it.

    20 gram is Atkins induction for a fast transitation to ketosis.. its for moste people about 5 E% carbs!

    At first, we dont know if you need to be in ketosis, do you?

    50 grams or 10 E% is more sustaineble.. it gives room for a lot of veggies.. then you dont need to go a nutrition course on high scholl!

    http://www.fitintegrity.com/uploads/9/5/1/6/9516119/no_sugar_no_starc...

  37. Zepp
    Im not that sure as you.. I think you have got it quite right befor too.

    And one can do a lot of matematics.. but your body dont care that much about matematics, its not a machine.

    The real trick is to only eat real food, only high quality food that one coock by one self, and dont eat more carbs then one use.. say 50 grams if one live a sedentary life.

    And minimum of anything like protein is seldome the same as optimal.. optimal is often over minimum!

    The thing about eating to much protein is.. its expensive, its not a good fuel, its more a building stone, if one have problems whit hyperinsulinemia, Protein always make an insulin secretion, LCHF is a high fat diet!

    Fat is a good fuel.. and its better regulated by apetite.

  38. Zepp
    Didnt you eat any veggies at all?
  39. Kathleen ATL.
    Well,, this is my turn to live.. I'm going to do this..
  40. Jasmine
    Hi

    I just wanted to check if you can have whey zero carb protein powders in this diet and what about lentils and legumes. Is that ok to have? I make a healthy turkey chili just wanted to check if its ok.

    Reply: #3692
  41. Zepp
    Well, you can eat what ever you want if you are healty.

    First, protein powder is no food, whey is for top athlets aftter there verry hard excersice for recovery of there totaly depleted muscles!

    Lentils and legymes is mostly high carb food, use them sparsely for disches that need them on special occasions!

  42. Joe M
    Greetings,
    I'm following the logic of this diet plan, but one part confuses me. Won't a high-fat, low-carb diet cause ketosis to burn the fat in the meal you last ate, rather than unwanted body fat? Wouldn't a low-carb, low-fat diet be preferred by causing the ketosis to burn unwanted body fat?
    Thanks
    Reply: #3695
  43. andrea
    My question is can I use coconut milk in my coffee as I don't like half and half pr heavy cream. Just in my coffee.
    Reply: #3696
  44. Zepp
    That is cald starving.. its outstanding for losing weight.. but not healty in the long run and not sustainable!

    All moste any can lose weight by starving, the thing is to get a life style that is sustainable and there one dont get all the weight back again.

    If it works as one hope and your body gets converted to use fat as predominant fuel, then your apetite get lower if you got a lot of fat stored.

    Soo.. high fat is high as part of your energy demand.. i.e. E%!

  45. Zepp
    Yes you can.. and you can altso drink it black.
  46. 1 comment removed
  47. Joe M
    Thanks for the quick response! I've been told I should eat about 1,800 calories a day for healthy weight loss. If I'm in ketosis, assuming 9 calories per gram of fat, I should eat around 200 grams of fat daily. Sound right?
    Reply: #3699
  48. Zepp
    Well.. go out in the nearest forest, take a look at any animal.. if they have calorie tables and weight there food.. then that probably is the right thing to do!

    But, I havent seen such an animal yet, so I do think that they use there buildt in calorie counter.. I recomend you to do the same.. at least try to listen to it.

    The impotante thing thats writhen in its manual is that it only work with food its made for.. and its made by our evoultion.. miljons of years.

    Do the oposite, eat till satisfyed, dont eat again befor you are hungry.. count calories the last you do in the evenening, se how much it was, is there enough/to much.. draw some conclusions about it.

    You know its not that much about losing weight.. thats easy, the difficult thing is to be healty and not gaining it all back.. thats about life style.

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