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. Desi
    Yeah You're right Tracey there are Carbs EVERYWHERE!
    I'm still trying to keep my Carbs on or around 20 until I'm within 5kg (about 10lbs) from my goal.
    I'm able to keep a track of the Carbs I eating because I printed off the Allowable Foods for Induction list from the Atkins site.
    It gives you the Carbohydrate value of those foods & after a while you remember the ones you use the most.
    As I advance through the different Phases I will print each Phase's allowable foods list.
  2. Tumi
    Hi Lew

    Thanks for the advise. I will download the app and hope that it will help. I'm not going to give up cause I think this is the lifestyle one can adapt for optimal health.

  3. Tracy
    Hi There

    I have a question, I suffer with IBS - will the LCHF eating plan work for me?
    I have tried all the things the say to eat and not eat for IBS sufferers but I am still always in pain so I thought I would try this for a bit and see if it helps as what I am currently doing is not working!
    Any thoughts or advise would great

  4. denise
    Jo. The lchf way is excellent for controlling diabetes but it isn't as simple as just cutting carbs out and yes yes yes you will need to take the diabetic medication prescribed but you have to work with your diabetic consultant and keep a close eye on adjusting the dosage and if you are able to control your condition with diet alone at some point then your consultant will work with you to get there. Its one hell of commitment and needs medical supervision. but you will feel better than you have for years. good luck.
    Reply: #3912
  5. Joan D
    Hi Tracy
    The traditonal diet for IBS includes that you stay away from 'fatty meals' but if you Google IBS ketogenic diet you will find lots of interesting articles that are much more up to date in the treatment of IBS,
    If I suffered from IBS I would be starting the ketogenic diet asap.
    I hope you find success in treating your IBS - it's a horrible thing to live with.
  6. Tracy
    Hi Joan D

    Thank you so much for the advise and yes they do tell you to stay away from fatty foods, carbs and of course all wheat/gluten and starch but I still battle with with pain etc so will defiantly check out the IBS ketogenic diet and will keep you posted how I go!
    Thanks again!

  7. Desi
    Hi Tracey,
    I suffered from IBS for 20+ years. I tried everything the Dr suggested.
    1 year after loosing my husband & my son & realised I hadn't had any pain bloating ect.
    It's now gone I haven't had an attack in nearly 15yrs.
    Turns out my IBS emotional. My husband was a dictator.
  8. Tina
    Cannot believe how easy this is to follow. After about a week, I pretty much wasn't even craving carbs or sugar which was huge in my diet before. I know I can stick with this because I am already losing weight and no longer feel hungry at all.
  9. Tracey
    Tracey, I suffered from IBS too, not chronically but enough to make me miserable. Since LCHF : no symptoms at all. It has changed my life! I say go for it.
  10. Ali G
    I've been following this diet for 5 weeks now. This is my experience so far:
    Almost omitting everything sweet from my diet apart from blueberries & raspberries with greek yoghurt for breakfast or supper. (No cakes, biscuits, sweets, chocolate). I do like milk in my tea and I haven't changed that.
    Absolutely no potatoes, pasta, rice, bread. And sticking to non processed food so I know my CHO intake is low.
    First week lost 5lbs which I know was mainly water. So now weight loss is a steady 2lbs per week. (One week I gained a pound as I was away from home)
    I don't crave any snacks between meals and my meal portion sizes have definitely reduced.
    Sometimes I just each brunch around 12 and then supper around 6 so just 2 meals a day.
    Breakfast is often eggs, bacon or smoked salmon & half an avocado, and supper is pan fried meat with leafy veg/spinach salad
    Exercise is what I struggle with, I hate it ! But I do try to walk at least 2 miles at least 3 times per week.
    Hope this helps and is encouragement for others
  11. Garry Lee
    You're doing great. Keep it up. As regards exercise I do a lot because I like it. You need to choose an exercise that you love if you want to do some. If you like walking e.g. then walk. I walk and cycle. I cannot stick a gym and never could.
  12. Jo
    Hi Denise
    Thank you for getting back to me. I'm due to see my Diabetic Nurse, so will discuss the LCHF
    diet with her. Looking forward to starting the LCHF.
  13. Joan D
    Overview of: Statement from Diabetes Australia

    EXCERPT FROM ABC CATALYST, LOW CARB DIET: FAT OR FICTION / CHOLESTEROL - DR MARYANNE DEMASI | HEALTH, NUTRITION, AND SCIENCE

    14 November, 2014, 01:18 AM #4116
    http://www.abc.net.au/catalyst/extras/low%20carb/Statement%20from%20D...

    Quote
    Statement from Diabetes Australia

    Diabetes is serious and complex in all its forms - type 1 diabetes, type 2 diabetes,
    gestational diabetes and other variants. The public discussion about diabetes should not be
    about "diets" - this is not helpful. The program is intended to focus on one particular type of
    diet - this is not helpful.

    There are over 1.1 million Australians currently diagnosed and living with diabetes (all forms)
    and for each and every one of them – dietary and other advice needs to be tailored to their
    individual needs to help then live well and manage their diabetes. They need expert advice
    from an experienced multidisciplinary healthcare team. This includes healthy eating, healthy
    activity and healthy weight and of course much more.

    The Australian Dietary Guidelines released in 2013 are a very good guide to healthy eating
    for the entire population. But when it comes to people who are diagnosed with diabetes, or
    people who may be at high risk of developing type 2 diabetes because they already have
    impaired glucose tolerance, then there is no general diet and we should aim to have
    individualised, tailored advice.

    OK now click on the link below to read Diabetic Australia's version of a healthy diet for diabetics.

    https://www.diabetesaustralia.com.au/Living-with-Diabetes/Eating-Well...

    Like many of these large 'health' organisations they do not want to change their current thinking.
    WHAT A PACK OF NUMPTIES!!!

    Good luck Jo but don't be surprised if your Diabetic Nurse is totally against the LCHF diet.
    May be you could educate her!

  14. Tracey
    Joan, what upsets me about the Aussie guidelines is that it shows that highly paid scientists and nutritionists in whom people put their trust simply do not do their work. Instead of testing new evidence out there, they simply copy what has gone before. It's almost like plagiarism... (I am NOT accusing anyone of plagiarism - it just looks pretty similar).

    I am not a medical person at all but I have been researching for more than a year. All I can suggest is : do your own research and test it yourself... See how your body reacts. It's amazing.

  15. Chris
    Hi all,I'm about to start this diet after it being recommended to me by my rheumatologist, but was wondering if your allowed veg or sunflower oils? And where do you all stand on sweet potatoes... As I know they're a root veg but I seem to be finding lchf recipes that use it.....and onions??? Please help as I'm a bit overwhelmed at present and am just trying to prepare myself with knowledge before I start so i don't get flustered. Xxxx many thanks,xxxxx
    Reply: #3926
  16. Chris
    Oh,and can you eat ryvita? Xx
  17. Tracy
    Hi Tracey

    Thank you for the advise, I have done a lot of reading up on it and I do think I am going to give it a shot. Another good reading is "The Real Meal Revolution" by Tim Noakes who also refers to the LCHF diet in detail and makes reference to several different conditions like IBS, Diabetes, digestive issues. Its worth reading, so I am going to give LCHF eating plan a go and will let you know how I go!

  18. Ruth
    Ive been on LCHF for 2 yrs now. At first I lost 9lbs but after that I haven't been able to lose more weight. I'm gluten intolerant so I don't ever eat wheat. I have PCOS so I don't eat sugar. I'm 39, 5'7", weigh 143lbs wear a size 4 but have - 36% body fat. I do IF 6 out of 7 days a week stop eating at 6pm and eat again 9am next morning. I don't know what else to do, any advise?
    Replies: #3919, #3920
  19. Desi
    Hi Ruth,
    If you are 5'7" & 143lbs you are with in the normal weight range for your height & gender.
    So maybe your body is telling you that is where it is comfortable & is resisting being any lighter.
  20. erdoke
    Maybe you should start some weight lifting to build more muscle mass? Also, how much and what types of protein do you usually eat? Do you regularly add fermented foods (yoghurt, kefir, pickles, sauerkraut, etc.) to your meals?
  21. Ruth
    Thanks for replying! I only take prescript-assist for gastrointestinal support. For protein I eat plenty of eggs, meat, chicken, fish and seafood. I don't lift weights but I do Bikram yoga and pilates. I'm not really concerned with weight as I am with body fat which doesn't seem to go down. I've made so many changes in my diet I have lost count. Switched oils, coffee, no more diet drinks, no gum chewing, plenty of good brand supplements, 90% cacao chocolate, cut down on dairy, added MCT oil, you name it I've done it. I don't gain weight but I don't lose fat either.
  22. Gary
    What is recommended as an exercise program? Right now I do 30 minutes of cardio, 3-4 times a week and 60-90 minutes of heavy to moderate weight training 3-4 times a week, opposite of the cardio days? Is there a disadvantage to taking post workout supplements such as BCAA's, or EAA's, creatine, or whey isolate or casein, all of which are no to very low carb?
  23. Ali G
    here's a great recipe with all the right ingredients !

    http://www.jamieoliver.com/recipes/eggs-recipes/mexican-filled-omelet...

  24. C Naruebet
    Many of your asian readers are vegetarian , eating no beef, pork, chicken, seafood, or eggs - would you be able to guide them on LCHF high protein diet?
  25. Alexandria
    1. I am wondering what the differences are between this and the Ketogenic diet. They sound the same to me. If there is a difference, where might I find the information.
    2. I've noticed several people on one of your videos posting about eating Ketogenic for their bipolar. Are you familiar with this concept? I am curious about this eating style and bio/psycho/social health. The gestalt health of the person as a whole.
    3. I notice several videos on this site that mention Atkins, the New ATkins and Paleo. There seems to be a few differences. Namely, I notice people posting all kinds of recipes to "cheat" the very low carb concept. What are your opinions on that?
    4. I'm unclear on the use of fermented foods with this diet; sauerkraut,kefir,combucha etc.
    5.Are you familiar with this cookbook? I owned it for over a decade. I'm curious if all are
    familiar with it. It seems to be in keeping with the same basic concepts.http://www.amazon.com/Nourishing-Traditions-Challenges-Politically-Dictocrats-ebook/dp/B00276HAWG
    Thank you so much for taking the time to respond.
    With Joy and hope for my re-newed journey towards health.
    Xan
  26. chris
    Hi all,I'm about to start this diet after it being recommended to me by my rheumatologist, but was wondering if your allowed veg or sunflower oils? And where do you all stand on sweet potatoes... As I know they're a root veg but I seem to be finding lchf recipes that use it.....and onions and carrots ??? Please help as I'm a bit overwhelmed at present and am just trying to prepare myself with knowledge before I start so i don't get flustered. Xxxx many thanks,xxxxx oh,and can you eat ryvita?...
  27. Joan D
    This whole new way of eating is very exciting. Although a few brave mavericks were on the right track many, many years ago it is only in the last few years that it has really taken off.
    It would be really great to have the definitive book on the whole subject. I guess that will come in the near future. I agree Alexandria the various diets are very similar - all I know is that the ketogenic diet although having much the same principles as the LCHF, the Atkins and Paleo is perhaps more strict with actual ratio of fat/protein/carb. I could be wrong but that is my take on it.
    I am blown away by all the health problems that the keto diet purports to cure and that there is so much empirical evidence that shows it works.
    My introduction to the keto diet came from a wonderful book called:
    Alzheimers Disease What If There Was a Cure by Mary T. Newport, MD
    If you are interested in this book try to obtain the second edition as I believe it has been updated.
    Chris, Ryvita are made from grain so if you are sticking to the diet it is probably best not to eat them. As far as oils go sunflower oil is not recommended - the recommended oils are olive and coconut oil. Also if you are really wanting to keep the carbs down then vegetables grown below ground are out. Some of the below ground veggies can apparently be introduced for those who are on the LCHF diet to lose weight and have attained their weight loss goal.
    Best wishes.
    Joan
    Reply: #3945
  28. SonnettZA
    Hi Joan D
    If you google Prof Tim Noakes , you will find all the latest and updated information , he is the author of a brilliant book called The Real Meal Revolution. He is from South Africa and apart from changing the lives for the better for most of us here, he has made a rather large impact worldwide too educating and creating awareness. The book is packed full if all the relevant information, recipes etc and I think abroad most can purchase it online at Amazon. There is a free website linked to him and his RMR Oeganisation too with a lot of information, google real meal revolution .
  29. Joan D
    Hi Sonnett
    I know of Tim Noakes and he along with people such as Stephen Phinney is inspirational.
    I will definitely check out his book - many thanks.
    Joan
  30. Desi
    I'm looking for tips on how to increase the FAT in my diet.
    I have 45mls of pure cream everyday. I no longer cut the fat of any meat & I use Coconut Oil, Butter or Olive Oil in my cooking. I also use Olive Oil as a salad dressing.
    I bought some Greek Yogurt. But I can't tolerate the taste. How do others eat it?
    Everyday I take 2 x 2000mg Fish oil tablets & I have 1/2 an Avocado most days.
    Today's menu;
    Breakfast: 2 eggs, 1oz cheese, 15mls of cream, some mushrooms & capsicum. Cooked in olive oil & coconut oil. A spoonful of each.
    Snack: A low carb bar.
    Lunch: 2 eggs, 15mls cream, sliced snow peas, capsicum & 40g smoked salmon. Cooked in butter & olive oil.
    Snack: Atkins Shake
    Dinner: Cold Roast Lamb 1/2 Avocado & Green Salad & capsicum with Olive oil dressing. 1/2 cup of sugar free jelly & 15mls pure cream.
    Any advice will be very much appreciated.
  31. 1 comment removed
  32. Ali G
    Desi, I love greek yoghurt with raspberries & blueberries. They are a great fruit with a low GI. It's important to eat berries in this diet as otherwise fruit is very scarce.
    I don't snack - I wonder why you need to snack? - as you say I think you need to increase your fat intake then you will feel full and won't need to snack.
    Reply: #3934
  33. MetNut
    Does a low carb / high fat diet really work for someone who is training for long distance races, say a marathon? As it's suggested to carb-load before training or a race to increase your glycogen stores to be used as energy. Or is there a maximum amount you can recommend?
  34. Desi
    Hi Ali G,
    Thanks for replying. Yesterday is the 1st time I've had 2 snacks. I often don't have any, but if I have morning tea with my co-workers I do & sometimes it's berries.
    I will try them with the Greek yoghurt. But I think I will have to add some sweetener to the yoghurt as it's not very nice! :(
    You say I should increase my fat intake. But how, I'm looking for ideas. If you have any. I'd like to hear them.
    Desi
  35. Ali G
    Desi
    Example of my food intake today.

    Tea with milk (no sugar) x 2 - nothing to eat until 12.30pm as I don't feel hungry (never have in the morning)

    Lunch (brunch) 2 scrambled eggs and two rashers of bacon with a cup of coffee made with milk no sugar

    Supper - tuna mayo with salad & spring onions, a little yoghurt with berries to finish of my meal with something sweet. Another cup of tea sometime this evening.

    Probably not enough fat there but I seem to be feeling satisfied.

    Reply: #3936
  36. Desi
    Thanks for that Ali G
    It's good you're satisfied, but that wouldn't do it for me. Not enough food!
    It's 6:18 in the morning here & I won't eat until 8am.
    I eat 3-4 meals a day. Between 8am & 6pm.
    I have 112 grams of Protein per meal. 20grams of Carbohydrates a day with the rest made up of fats.
    Reply: #3937
  37. erdoke
    I'm not sure if you meant it that way or it was a typo, but you should have 100 g protein per day, not 112 per meal. 350-450 g protein daily? Waay too much, it pumps up your insulin and blocks weight loss.
    Reply: #3938
  38. Desi
    Hi Erdoke,
    Sorry, I actually have 1gram per kilo gram of my body weight of protein per day.
    & if say I have a steak or a piece of fish, the size of it would be 112g. The actual Protein content is much less.
    Desi
  39. Kaveri
    I am a pure vegetarian. (I eat only eggs)
    How difficult it would be for me to follow this diet plan.

    Also it would be great if you can suggest some options in vej.

  40. Ali G
    I don't know if you eat dairy but here are some ideas:
    Eggs, cheese, cream cheese, greek yoghurt, mayo, soup, butter, double (heavy) cream, coconut oil, olive oil, cabbage, cauliflower, beans, broccoli, brussels sprouts, kale asparagus courgettes, aubergine, olives, spinach mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes, (all veg that grows above ground) chives, parsley etc, low gi berries, pesto, pine nuts, halloumi, coyo (coconut yoghurt), nuts, chives, parsley, garlic,coriander,chilli, chinese five spice

    Limited amounts of beetroot, butternut squash, carrots, celeriac, onions, parsnips, pumpkin, red cabbbage, red & yellow peppers (capsicum), turnips.

    Keep up the exercise, only eat until full, look out for hidden sugar, restrict alcohol.

  41. Damian
    The article states the following:-

    "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."

    I would have thought fruits would have also been consumed over millions of years. Why do you say they are not to be eaten(or eaten in moderation), they are natural and not processed and we have been eating them since time began? I eat upto seven pieces of fruit every week day and this keeps me going until dinner time.

    Reply: #3942
  42. Desi
    Hi Damian,
    It's true that millions of years ago hunter-gatherers most likely did eat fruit. When it was available.
    But not every variety was available & the quantities were most likely smaller than they are now & as fruit is seasonal it was not available all year long as it is now.
  43. Tracey
    Damian, in addition to this fruit then was NATURAL. Today, fruit is pumped full of growth hormones, fruits are "cultivated" to be what they weren't designed to be. The food we eat, if not organic and free-range is NOT what it was intended to be or what we think it is.

    I know... I miss fruit too. Unfortunately, the evidence is there : a few pieces only.

    But, then again - that's the essence of life : everything in moderation

  44. Lewie0075
    Andreas
    I have followed the LCHF and the results have been great, not only the weight loss, my diabetic results have improved significantly, my only concern is my cholesterol levels have increased, and the first thing the doc ordered was STATINS, which i refused,and am now researching natural alternatives, any advice would be much appreciated.
    Reply: #3958
  45. chris
    thanks joan.xxx
  46. jus
    hi everyone im new :) 7 days in to keto and thought I was doing well at least the ketoxtix tell me I am.

    Im under 20% carbs a day while still eating my tuna and now enjoying the fat side of keto eating.

    I train 2 or 3 times a day and the past 2 days I have started to gain more of a stomach when I thought id be losing it :(

    I have read loads about Keto and exercise and the release of Cortisol, etc so just wondering is that what im doing wrong?

    Im thinking of going back to my normal way of healthy eating as I was at a steady 84kg then and looked trimmer then what I do now?

    Any advice appreciated.

  47. David
    Hi Jus

    Do you mean 20% carbs or 20g carbs? From what you describe regarding the ketostix it appears that you are in ketosis - that would imply 20g carbs - but I'm just checking.

  48. jus
    hi david yes 20g carbs :) maybe im worried as im just a week in today so should wait a few weeks to see what happens?

    i do train hard though 3x strength a week - 10k row every other day - 3x row sprints on the indoor rower.

    i have upped my coffee bombs, etc and protein is moderate as i know the body can convert under duress so maybe things are happening :)

    time will tell i suppose.

    thanks.

  49. David Rhodes
    Hi Jus

    Becoming "fat adapted" - the point where your body learns to burn fat instead of stored glycogen or immediately available carbohydrate - will take much longer than one week.

    Some people do in fact gain a little weight at first, but once everything settles down, you will find the correct way of eating that suits you (only stick to foods that are going to give you the 20g of net carbs per day).

    I'm not sure what your "normal way of healthy eating" was, but at this stage I'd say it is WAAAY too early to make that decision. As far as I'm concerned LCHF is the only healthy way. You need to experiment. Remember the amount of exercise you are doing also interferes initially, as your body is still used to burning carbohydrates and glycogen during exercise.

    You can work everything out with calories initially if you are unsure: keep the fats high, track your calories, and make sure the calories are where you want them to be. You can adjust foods to try give you the right amount of calories without being hungry. I find eggs fried in coconut oil and pork fat are great for this. Pork crackling is amazing - you won't be hungry for hours after two or three pieces served with your meal.

    Eventually you will find a way that works for you, and calorie tracking will no longer be an issue. I have been VLCHF (<20g CHO per day) for over one year now. I never "cheat", and never feel the need to.

    My BMI is 22 and I can control by body weight to the kilogram just by the foods I eat.

    You will get there as well - Good Luck!

  50. jus
    Thanks again for your kind reply.

    Yes I am new to lchf and it is a life style change which im doing :) the ketostix show purple every time so i suppose that's a general indicator of being in ketosis.

    I am experimenting with my foods and rarely feel hungry after a meal now compared to when i carbed up for training.

    What is you opinion on the coffee fat bombs mate as im having maybe 3 a day to boost me me and i have them with decaf coffee, full fat cream with 2 tea spoons of coconut oil and it tastes awesome.

    Just a point my jeans are looser then ever but my stomach seems to be more podgy then before but i guess like you said this will settle once im more heavily in to my ketosis.

    Thanks for taking the time to reply :)

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