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

4,350 Comments

  1. Desley from Australia
    Hi Rosie,

    I'm new to this lifestyle, so I'm very unsure of what to eat.
    A typical days Menu for me ATM is;

    Mostly I'm been having eggs for breakfast.
    Either boiled with some mayo & lettuce or an omelette with either mushrooms or capsicum.

    For a morning snack I have one of these. Some Cheese or small Meatballs. or Celery sticks with Creamed Cheese.

    For lunch I have either 100grams of Chicken - Salmon or Roast Beef with a Green Salad.
    & For Dinner I have the same with a different meat.
    I'm drinking only water all day.

    It would be very helpful if someone like you who has been successful with LCHF, diet would share a typical days Menu with a Newbie like me.

    Thank you in advance

    Reply: #4040
  2. Zepp
    Her you get som tips!

    http://lowcarbdiets.about.com/od/lowcarbmenus1/

    Try some new recepies!

    Reply: #3889
  3. Rosie
    Desley,
    Good Luck...do not limit the amount of food you are eating though. If you are eating the proper foods, you dont need to worry about getting just 100grams or measuring anything. Eat more if you are still hungry. A wonderful thing I have found with this diet is that if you eat the right stuff, you will not be as hungry after a while. For me, I eat until satisfied. Also, steamed califlower has been my friend. I have found many recipies to spice it up, mash it up, or just it eat plain.

    Zepp...thanks to you as well!!!! I have learned a lot from reading here and appreciate your help.

  4. RikaF
    Hi I am new here to this forum and was just reading that you can get heart palpitations as a side effect on a LCHF diet. I have the genetic heart condition FHCM (Familial Hypertrophic Cardiomyopathy) which can cause heart palpitations in itself.
    I have been thinking about starting a LCHF diet for some time, have been doing a little research into it but have been a little hesitant to start due to my health. I am on various meds that control my condition but would like to know if anyone out there with a heart condition like mine can shed some light on whether they have had success on this diet. Also if they had any associated problems with regard to their condition whilst on a LCHF diet, what they were and did they have to change anything.
    My cardiologist is good and thorough but is an advocate of the common beliefs out there about cholesterol and saturated fat as many doctors and specialists are "lower your cholesterol and cut out fat". A certain amount of exercise can also be important but with my condition exercise especially the type that will aid in weight loss, can be dangerous. Therefore I have to look at diet alone.
    Cheers
    Reply: #3855
  5. Smithy
    Hi Rika

    I have permanent Atrial Fibrillation and was naturally concerned with adding to my existing heart palpitations. All I can say is I haven't looked back. I did speak to my doctors about starting this diet and they took the opinion that essentially I was asking if it would be ok to lower my bad cholesterol and triglycerides whilst removing processed food and sugar from my diet. When you think about it logically we're sort of just eating healthier.

  6. Super Food
    Is this Houmous ok to eat on LCHF Diet (its from LIDL)....

    Per 100g:

    Fat 30g
    Carbs 9.1g
    Sugars 0.6g
    Fibre 5.7g

    Although the carbs are high (more than 5g per 100g) the Fibre can be taken off so producing Nett Carbs of 3.4g

    This is correct thinking isnt it ?

  7. Hellios
    Hello!
    I have followed this excellent site and the comments page for a couple of years now. I have always been overweight and always struggled with food. Long story short - my husband and I tried for three years to get pregnant (he is quite a skinny dude) without luck. We were both investigated - nothing wrong with him but I had (undiagnosed) suspected PCOS and the doctor referred me to a fertility expert. She took one look at me and told me my weight was the problem (as I am otherwise healthy). She told me to cut out all or most carbs but keep it low fat too. She said to concentrate on proteins and veg. Well, I did that, and managed to lose 20kg in one year. I also got pregnant and had a very healthy pregnancy and baby. :)

    While I was pregnant I started doing research on low carb diets and I came across this site (I was happy to learn it is a Swedish site - I'm a Swede living in London since 1997). The 20kg lost took one year but looking back, I never felt satisfied. I realise now that the reason was that I did a protein-based diet - I should of course have eaten the fat too, and reduced the protein intake.

    Since my son was born two years ago I have again struggled with my weight and although I have embarked upon the LCHF way of eating, I have always been thrown off course for one reason or another. I'm still trying to see what works for me but when I'm on it, I feel very good with absolutely no bloating (which was the case before, and with lots of wind!).

    I have a general question - directed to Zepp but of course to anyone who might have an answer.

    How do you know if you've got metabolic syndrome? My problem has always been emotional eating - and always going in the bread/pasta/sugar/sweet direction. There is diabetes in my family but my readings have always been acceptable, even when my diet has been terrible. I would just like to find out really....thanks.

    Many thanks for a great site!

  8. Maria
    what is FH??
  9. Maria
    What is FH?
  10. Dr. Lessmann
    I'm a small-town doctor in Mississippi and I use this information often with my diabetic patients. Unfortunately, it doesn't print well anymore since this update. If you would reformat it for printing, or give a printing option, I would greatly appreciate it. Dr. Lessmann
  11. Robin
    Hi I am just starting this diet and I have some questions. First I have been trying to eat paleo for a while but seem to be stuck at my current weight so I would like to try this. I am nervous about eating all of the fat but after reading all of the info I would like to give it a try. I tend to eat a lot of meat so do I need to cut some of that out? Also I love diet coke and have reduced down to one a day from 5-6. It is my one treat I allow myself. Is that ok? Also I love almonds but wondering how much is too much? Thank you!
  12. Jo
    I'm a type 2 diabetic on Metformin and insulin. My aim is to control my diabetes by diet. I will be starting the LCHF Diet shortly. Please could any diabetic's, on LCHF Diet, post an examples of their diets or meals , throughout the day. Do I still take my insulin? This is just to give me an idea, where to start. I'm keen to get started. Thanking you all, in advance.
    Reply: #3904
  13. Mona
    I read that people don't get enough vitamin D and that they should take their weight and multiply it by 25 and that is how many IUs of vitamin D a person should take daily. It was in the magazine called "First for Women". Has anyone else ever heard of this?
  14. Desi
    Mona, The answers to your questions about Vitamin D (Cholecalciferol) can be found at worldhealth.net
  15. Desi
    Zepp,
    Thank you again for your help.
    Unfortunately every time I tried to look the about.com website it freezes.
    So I barely get to read one paragraph. But I will keep trying it's very important to me.
  16. Marsha
    I started LCHF 01/02. I was not able to tolerate 20 grams or less of carbs daily. I have averaged about 50 grams daily. I have ensured the carb sources were within the guidelines of what is allowed. Started at 210lbs on 01/2015. 203lbs last week. This week 205lbs. Feeling like I am doing something wrong. I admit water intake is lacking. Is that it? Also 1 hour of cardio 5-6x per week.
  17. lisa
    Iv changed my whole life by a lchf way of thinking, I started in October 2014, and to date iv lost 25 kilograms. I believe I'm in ketosis and have been from the start. The way I feel about lchf, is its a way of life, I feel more programed to eat this way. I have zero sugar awell and never crave carbs, I'll be this way forever, I live the concept. This site was my first port of call when I started. So much handy information for beginners.
    Reply: #3873
  18. lisa
    I have been following your lchf plan since 4-14...i am very happy and proud of my accompliihments in this new way of eating..i have lost 67 pounds! I feel better,look better..have even recruited several friends to begin eating lchf. I am a believer! I have howver been at a standstill since november...up and down loosing and gaining the same few pounds..i cant seem to break thru this cycle..i stll need to loose at 30 pds if not more. Ive gone back to induction,unsure why its not budging. Please help me with any advice or things i need to do to start loosing again. Thank you,aa always for you guidance.
    Reply: #3870
  19. Robin
    I read that this diet could slow down performance in high endurance activities. I do Crossfit and I am wondering if this diet will slow me down or help me. I struggle with the endurance part as it is. Thanks!
  20. Mattie
    Wow! Your comments are very encouraging. I am definitely not doing something right. Can you give me some suggestions?
  21. Tonia
    How important are the calories that I intake daily while doing this diet?
  22. Kay Elam
    In the paragraph entitled How Low Can You Go the sentence that reads in part '...advice as strict as you can." Should read "...strictly as you can."
  23. Desi
    Hi Lisa, I started my LCHF lifestyle 12 Nov 2014 & I've only lost about 6kg.
    I have stuck to the <20grams of carb until the last 2 days.
    Can't understand what it is I've been doing wrong. Would you please share an example of a typical menu.
    Reply: #3896
  24. Dr.Fumbuka Enock
    YOUR DOCUMENT IS QUITE CORRECT AND I APPRECIATE I ADOPT IT THANK YOU AND GOD BLESS YOU !
  25. Ali G
    Many of you talk about being ketotic or being in ketosis - how do you know? What do you feel? I have been on lchf for 4 weeks now have lost 3.6kg. Feel good and don't feel hungry. Still concerned about high fat but I understand that helps me feel full. Will see at next cholesterol test!
  26. Laura
    Hello
    I am just about ready to give up. I have done LCHF for about two months. I cheated thrice during holidays I lost two pounds and around 1.5 inches around my belly. I followed the directions to eat as much as u want. I eat lots of fat. Have lowered my protein to try to adjust for no weight loss. I am often hungry but don't need to eat a lot feel full. Sometimes I think the hunger is mental. Other times it's denfinitley physical. I don't crave sugar or bread. I work out for the past month 1 to 3 times a week doing bikram yoga. I plan to increase that to at least three times a week. The past few days I tried tracking my food and am around 78% fat. 7% carb, 15% protein, 1400 calories. I use dairy. Cream in my coffee. Mozzerella cheese snacks. And sour cream and cream cheese some days. Ketostix shows 1.5 range.
    What am I doing wrong???
    I am female. 44 y/o. Typical insulin big belly. 176 pounds, 5 '0" and always been pretty muscular. I am really frustrated. I can't tell if I just angry I spent two months without little result and or experiencing that anger some peope talk about from this type of eating. Any advice?
  27. Crispin
    Laura,
    In my experience as a 44 year old male who has been overweight more or less all my life except for a few years when I ate low carbish but ran miles and miles a week.
    I can tell you that since I injured my back and could not run and needed to rely on diet alone alone I have tried them all.
    Low carb is the only way to go, Keto specifically but I only lose weight when the only dairy I allow is grass fed butter.
    Cheese always upsets protein levels and cream seems to affect my carb levels even though it's low.
    Everyone is different but I also find nuts always hinder weight loss too.
    Many fits and starts but having finally gone proper Keto 10 days ago I have lost a stone, yes mostly water I am sure, but because I accepted that I have to cut more out than most.
    Paleo books talk very confidently about, nuts and fruit and lots of low carb books and sites tell you to eat cheese til you burst but for some of us we will never lose weight that way.
    I also find that eggs, even in small quantities stall me immediately.
    Experiment a bit but go as basic as you can. I now find that two big meals a day is enough, grass fed beef or lamb, oily fish, butter, coconut oil and various veggies....but only those that grow above ground.
    But this is me, but it may help you too.
    I've spent about four years finding all this out while I've read every book going!
    Good luck and best wishes.
  28. Joan D
    Crispin, that was a wonderful reply to Laura and I'm sure would have helped many of us.
    Thank you.
  29. Laura
    I agree Joann. Thank you Crispin. I have been thinking about cutting out dairy. But it's a tuff nut to crack. I love cream in my coffee and having no dairy leaves out a lot of food options. I also was most successful when I did low carb dieting. It's perplexing and maybe it has to do with my age,44, but this time around I have had the least amount of carbs and added high fat with much less result then my previous low carb attempts. I will continue to work on it. :)
  30. Desley
    Hi fellow Low Carber's,
    I like the way everyone helps each other on this site.
    Laura I also started this lifestyle about 2mths ago. It was Nov 12th to be precise, & there have been times when I think what's the use! My weight loss is very slow.
    I never go into ketosis no matter how low my carbohydrates are, so I may as well give up.
    Yesterday my meals where:
    Breakfast: 2 eggs (boiled) & Lettuce. Water x2
    Lunch: Beef Pattie cooked in olive oil & butter (minced beef only) & Cheese. Water x2
    Snack: 1 Protein Bar. Water x1
    Dinner: Pork Chop cooked in olive oil 1/2 Avocado & Green Salad. Water x2
    I want to be healthier & to look & feel better. So I'm not going to give up! I'm trying very hard & appreciate any tips given.
    I have already managed to get my blood pressure back into the normal range & I will have a blood test later this month to see if I have lowered my LDL.
    If anyone can give me any tips they will be greatly appreciated.
  31. Tracey
    Robin, initially you are going to battle as your muscles are used to burning glycogen for fuel. Getting fat adapted is important and takes a good few weeks. But once you are through that phase it is amazing. I won't lie and say it's easy... It isn't but it's worth it.

    I swim for an hour a day and cycle for an hour and a half, upto 4 hours on a Saturday. During these sessions I don't eat a thing - I just don't need to. I have water only. The only time I take something to eat is on my longer cycle.

    The other disadvantage of still carbing for sport is that your body will simply never get fat adapted because you are regularly allowing the addiction of carbs to be fueled.

    Good luck

  32. Tracey
    Hi Desley, looking at your food diary from yesterday my observations (and I am no expert) :
    * is this enough food??? It seems so little to me
    * your protein intake looks high, which, if it is, inhibits weight loss...
    * veggies seem on the low side?
    Reply: #4044
  33. Joan D
    Desley, your carb intake seems low enough to put you in ketosis, but you may not be eating enough fat.
    Maybe, as Tracey says your veggies do seem on the low side and your protein intake does seem to be a bit high.
    You could get rid of the protein bar and replace it with some high fat Greek yoghurt also use butter/cream on your veggies.
    Perhaps also include on a daily basis some coconut oil - the organic coconut oil is quite delicious.
    Just a few thoughts - hope it helps.
    I'm sure others will also be able to put in their two bobs worth.
  34. Desley
    Hi Tracey & Joan D,
    Thank you both for your tips.
    I find this is enough food for me. There is only the odd occasion I'm looking for something. But that's just Carb Cravings & I get over it quickly now.
    Linda the Atkins International Nutritionist says we can have up to 45mls of cream per day. Up to 115 grams of cheese & 1 gram per kilo gram of protein.
    I often have 1/2 cup of sugar less jelly with 15-30mls of cream.
    I dress my salads with olive oil. Cook with olive oil, coconut oil or butter or a combination of any of these.
    Will try some Yoghurt Joan. Although I've found I'm usually hungry after eating yoghurt.
    Maybe I could stew some Rhubarb with a sugar substitute & have yoghurt with that.
    It's very hot here at the moment. So we're not eating anything but salads. But when I do cook some vegies I will try & put some butter on them.
    Still got to get my mind around the fact that I can now eat cream & butter. I've gone my whole life staying away from FAT!
    But now I'm gunna use it to slip my way into a slimmer body! Lol :)
    Reply: #3885
  35. Desley
    I have sent a msg to Linda at Atkins to clarify my Protein intake.
    Maybe it is too high.
    Desley
  36. Joan D
    I wish you all the best Desley.
    Reply: #3888
  37. Lew
    So I've noticed my carbs have been a lot higher the last couple of days, realized its due to my crazy onion cravings! I realized they grow below ground, and thought, crap.... 1/3 cup chopped onion has 9g carbohydrate!!! .
    Question-by the guidelines ,vegetables above ground... Where does the yellow, white and purple onion fall on the good, bad & ugly list?
    Thanks
  38. Desley
    Thanks Joan D.
    I have just divided my weight loss which is 4.2kg. By the weeks it has taken to loose it, & that's 10 weeks & it comes to 420grams per week. So I'm please with that!!!! :)
    I just get impatient sometimes. That why it's good to be able to chat with fellow LCFH lifestyler's. I find everyone here very supportive & encouraging.
    Cheers Desley
  39. Helen
    Dear Zepp,

    What do you say about the idea of optimal protien and lowering fat in the diet so that the body uses its own stores for fuel? I am seeing posts about people bashing lchf for not being able to lose weight because too much fat and not enough protien, like at least 90 to 100 grams a day. I am so confused,.

  40. khendy
    hi All,

    I am Khendy from indonesia , it has been 5 weeks 2 days I am on lchf diet, it is so amazing because I lost 11 kg so far from 112kg to 101 kg and still continue on this diet , I tried to modificate my diet with IF so I was not eat breakfast and a little in dinner for 2 weeks ago but lately my appetite is low, I only eat meat 100 gr a day ( I am strict in carb 130/90 now it's about 125/80 ,fasting blood glucose 92 mg/dL, for blood ketone not yet checked because hard to find the ketone blood strips in my country (I am using abbott precision extra) but I will getting ketostix from ebay about 2 weeks from now . please I need suggestion from all my friend here to reach my goal at 80kg , thank you very much

  41. Desley
    Yay!!! In the last 3 days I've lost another 300grams!
    I usually only weigh myself once a week. But something told me I'd lost more weight.
    Ok my weight is not falling off as quickly as I'd like it too.
    But it is coming off. I've got to remember that LCHF is now my lifestyle & loosing weight is just a side benefit of getting healthier!
  42. 1 comment removed
  43. Tracey
    Sorry Elly I simply cannot agree! Fruit and wholewheat grains defeats the object of LCHF, and I personal cannot see the value in it. Sure, it may work for some but most people cannot metabolism the high levels of carbs in fruit. Regarding whole grains - run in the opposite direction. The short and long term effects of grains in your gut are a no-no.

    Again, my personal view...

  44. Tumi
    I have been doing this diet for a month and honestly feel hungry most of the time. Before I started this diet, I had significantly reduced my meal portions so wasn't eating too much. However, I find now that even though I am used to much lower portions than what I'm eating now, I still feel hungry most of the time. I also don't see any weight loss. I have strictly stayed away from processed foods and carbs but still not sure what I'm doing wrong and what needs to change for me to start seeing results.
    Reply: #3895
  45. Lew
    Hi Tumi, this is how my first 3-4 weeks felt:(
    Im definitely not a pro LCHF'er now in my 7th week, but feel like im zeroing in on what my body "likes"
    One thing that helped me was when I started using Lose It, an online food tracker. I realized that my carbs, though much lower than before LCHF, were still high (avg. 75-130). There are some sneaky foods out there:) I also could tell from the tracker that my protein was high and my fat was kinda low (around 40% of calories from fat).
    seeing my percentages help to guide me back on track.
    I also started eating till I was full, and content and stopped worrying about portion sizes.
    Also. dont give up! your body needs time to adjust to such a drastic change in diet. :)
    Hope that helps:)
    Reply: #3902
  46. Lew
    Hi Desi,
    Here is what I ate yesterday, this is a typical day for me.

    Started off Day with a glass of warm lemon water
    BREAKFAST
    2 eggs fried in 1/2 tablespoon butter
    2 slices thick bacon
    1/4 avocado
    Iced Tea
    LUNCH
    Tuna Salad with mayo and a little relish
    6 black olives
    1/2 Avocado
    Iced Tea
    DINNER
    1/4 lb (85/15) beef patty
    1/2 pack of green giant steamers Broccoli tossed with butter
    Blend of 1 tablespoons goat cheese and 1 Tablespoons butter and 1/4 of an avocado on top of patty.

    Reply: #3899
  47. Desi
    Hi Lew & thank you for sharing.
    Are you able to still lose weight on that? I see you're eating 1 + 1/4 Avocados!
    I've been following Atkins & they advise us to only have 1/2 an Avocado per day!
  48. LACY
    So on this diet do we use "net carbs" ? I eat a lot of chia and flax.. and they have carbs but they are almost all fiber carbs.
  49. Desi
    Hi Lew, I thought I'd share one of my days menus. I know it helps to see what other are eating.
    Breakfast:
    Water x 3 glasses
    2 eggs, Fresh parsley, 20mls pure cream & 1 slice of bacon chopped.
    I browned the bacon in some butter. Beat eggs parsley & cream together.
    Poured them over the bacon & stirred occasionally until cooked.
    Lunch:
    Water x 2 glasses.
    100g hamburger mince pattie.
    1/2 cup mushrooms cooked in olive oil.
    Snack: Low Carb Bar Water x 1
    Dinner:
    Water x 2
    1/2 Cup Red Pepper
    1/2c Green Pepper
    12c Green Beans
    110grams Roast Pork cubed
    Pan fry all together in olive oil & soy sauce.
    After: Carb Free Cola
    Hope this helps someone. These are meals my husband is happy to eat. He doesn't think of it as a diet & is amazed I'm losing weight.
  50. Tracey
    Hi there everyone - there is a lot of talk about how many carbs one should eat (obviously) and actual menu examples. Sadly EVERY SINGLE food-type, excepting eggs, meat (all forms if i am not mistaken) and oil contain carbs. Eg 1 cup cauliflower = 1g carbs. 1 cup lettuce = 1g carbs. Gem squash and brussel sprouts = oh my gosh!! I eat tons of veggies, but even so it is difficult for me to keep my carbs between 25g and 40g daily (this is just the range i chose for myself - you may want more carbs).

    What I am trying to say - carbs are EVERYWHERE- and in the most unsuspecting foods. The ONLY way i can do this is by using a tracker app. It's a pain in the butt - but worth it to keep your mind sane. I use myfitnesspal and it works fantastically!

    Reply: #3901

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