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. Reeni
    Zep,is it ok to do intermittent fasting while following an intense weight lifting programme?
  2. Lynn
    Desi,

    I am gutted, I still have not lost one ounce!!1 I am so upset and do understand what is wrong with me. I got on the scales this morning and I am still the same weight as I as when I started 6 weeks ago.
    I cannot do anymore than I am doing . I have not had any bread. potatoes or sweets in anyway shape or form. That alone should take some weight off as I ate a lot of bread and bread buns. I DO NO CHEAT!!!! I was 75 kilos and still am. I need to get to 65 kilos and I am struggling. I lost 4.3 kilos on the 5 day eat and 2 days fast but I was soooo hungry that I was sick in the tummy all the time.
    I started on the high fat diet and have not lost a God dam thing. I am in tears here as it is soul destroying when I have tried so hard.
    I do not exercise much so I know that it will be slower but this is ridiculous.
    I do a lot of gardening and running about so I am not inactive.

    I have
    Bacon and eggs for breakfast......1 cup of black coffee no sugar

    lunch I have some left over bacon or ham off the bone and a medium salad ,coleslaw, a tiny tomato , cucumber and an egg.

    Afternoon tea.....some Brie cheese and a cold drink water

    Dinner....2 lamb chops , cabbage, pumpkin and cauliflower and some peas.

    Might have some cheese watching tv or I have a few ounces of Macadamia nuts for my fibre.
    I drink a lot of water as it is so hot here.

    I have no answer . One must lose weight by not having much sugar and carbohydrates.
    I seem to be different somehow.
    Lynn

    Replies: #4020, #4050, #4061
  3. Desi
    Hi Lynn I hear your frustration.
    Hang in there doing Low Carb Healthy Fats diet is for better health all round. Not just for the weight loss. So at least you're looking after your health.
    Just keep eating the LCHF way & your body will eventually give in.
    I've been doing this since Nov, so 4mths & I've lost 7kg. When I was younger I could lose 6kg a month easy. Aaah!
    I'm 76.9kg & want to get down to 60kg. Like you I cannot exercise much. I take the dog for a 45 min walk when my back allows me to.
    I did that yesterday & I'm suffering today. So I will just have to mope around the house in pain. :(
    Desi
  4. Desi
    Lynn,
    Look at the Authority Nutrition on tis blog site & read the Top 15 Reasons you are not losing weight on a low carb diet.
    There may be some tips there.
    Hope this helps, Desley
  5. Patricia
    I have been doing lchf since the beginning of January, I lost 8lbs the first two weeks, and since then I have been loyal to the lifestyle. I have not lost any weight since the first two weeks and it is so frustrating...I stopped eating dairy thinking maybe that was it, but it didn't really make a difference. Im not even eating sugar substitues, no fruit at all. about 80 oz of water all day. I don't have but about 20-25 lbs to lose but I need a boost some heavy advice on getting this kick started again. I just want to give up some days but I know where that will take me, I am very determined and will take all the advice I can get...Thank you in advance!!! Patricia
  6. Lynn
    Desi

    Thank you so much for you consoling words mate.
    I will keep up the diet as I enjoy it and I feel better. At least I am not putting weight on.

    I do carry a lot of fluid from time to time so that does not help.
    I am so sorry about you pain Desi it must be awful. I have a lower back problem and it affects my legs so I cannot walk up hills or stairs without my legs being in agony....must be nerve thing.
    I will go look at the 15 reasons now.

    Thank you again and I will keep at it and let you know down the track.
    Hugs Lynn

    Reply: #4007
  7. Desi
    Lynn I finally plucked up the courage to go & get a blood test to see if my cholesterol level is going down.
    So in 3-4 days time I will know if the LCHF lifestyle is making a difference.
    Got talking to the pathology tech & she's a LCHF advocate as well. She encouraged me to google Christine Cronau.
    Christine is an Australian Nutritionist & an LCHF advocate. She's also on FB & so is Authority Nutrition.
    I can't believe how big the Bring Back the Fat movement is already & it's getting bigger. Everyday I'm hearing more & more about how we all should reintroduce fats into our diets & we should lose the sugar, the carbs & grains.
  8. Mats Granvik
    Animal fats clogg your arteries, while vegetable fats do not clogg your arteries. What works for good health is not an Atkins type diet. Bacon and egg will kill you within a year, or two.

    The answer is instead to follow the diet by Dean Ornish.

    Reply: #4018
  9. Lynn
    Desli

    I am due for one in April so I will see also. I know that my glucose level went down from 10.8 to 5 and I am so pleased as I was borderline diabetic with that reading.

    I was watching 2 cardiologist on the Dr Oz show and they were saying that it is not fat that causes cholesterol but the sugar. They showed how with fats, the cholesterol flowed thru the vessels so easily but the sugar stuck to the walls and the cholesterol stuck to the sugar and created plaque. I will see if I can find it and send it to you.

    I looked up Christine and she seems to add carbohydrates to her diet as in crepes and cakes. I will have a better look and see later but I do not think it is for me. I am happy with salads and fats ....I miss my fruit but have a slice of pineapple every week. I would love a sandwich too....lol

    Lynn

  10. Lynn
    Desli
    Here is the site with the Dr Stephen Sinatra and Dr Jonny Bowden
    You may have to copy and paste into your search engine.
    there is a video too but it says I cannot play in my location.

    http://www.beliefnet.com/Wellness/Health/The-Great-Cholesterol-Myth.aspx

  11. Lynn
    Desli and ALL...well worth the watch !!!!!

    Please watch Dr Bowden (Cardiologist) ....it is very long but it will be a great learning for us all.
    It all makes sense to me.
    I had a massive heart attack 3 years ago and my cholesterol was 5 so it was not that. Mind you I did smoke so maybe that was a factor.
    Lynn

  12. Lynn
    Desli and All

    Forgot to add the link ....derrrrr!!!
    Please watch ....good lessons here

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

    Reply: #4013
  13. Desi
    Hi Lynn,
    I'm happy doing LCHF as well. Just thought I'd tell you about Christine Cronau so you had a choice.
  14. Sherri
    Hi everyone,
    I understand your pain. I follow the plan as closely as I can. My problem is I am not old but I am confined to a wheelchair and have been for about 3 years. That's when the weight started creeping on. First I did WW. Not much results. I never thought I would do low carb, but I thought I might as well give it a try. I have lost some but without being able to exercise it's a slow go. I'm Not going to give up. But sometimes i just get so frustrated! Any advice?
  15. Philip
    hi everyone,
    I've been reading through the comments, especially focussing on the folks that are struggling to lose a significant amount of weight. I'm not an expert but here is what I do and I have lost 40 lbs to date. I have another 25 to go before I hit my goal of 190.
    I believe in the low carb (not no carb!) eating lifestyle. It does keep the weight off and that alone will give you more energy. However, I have one big concern that the diet doctor makes. "You can eat whatever amount of foods that are on the acceptable list". That statement, in my experience, is not accurate. If you could eat a box of eggs, a pound of bacon, let's not forget a few steaks everyday etc, you will not loose weight. Logically does that make sense? Also most obese folks like myself tend to eat food more quickly than others that sit two hours over a meal. So, that feeling of being full signal to the brain comes after you have way over eaten. That has been my experience. I started to lose weight when I downloaded a free app called My Fitness Pal. It's free and pretty amazing. I have yet to find a food that is not on there. It tells you how many carbs each food has and breaks everything down. I put my goal on a max of 100 carbs per day but ALSO kept within my calorie goal at the same time. Yes, eat low carb foods but watch that you do not overeat on calories. The phone app does all the math for you. If you combine both the diet and the caloric goal and don't cheat, the magic happens. The weight will come off. So, if this post helps anyone in anyway, I am happy. Take a shot at it, it won't cost you a penny to give the combo a try. And no, I am not a spokesman for the My Fitness Pal phone application, so a regular joe fighting the weight battle like everyone else. Take care guys and good luck with the weight loss. It is definitely doable.
  16. Desi
    Went to the Dr today to get the results of my 1st blood test on LCFH. And the result are awesome.
    Liver Function = GOOD. It's been abnormal for years!
    Kidney Function = GOOD
    Triglycerides = NORMAL
    BSL = NORMAL
    Blood Pressure down & back to NORMAL
    HDL = GOOD
    LDL = Coming down.

    After reviewing the results. The Dr asked how I had managed that. So I told him about the LCFH lifestyle.
    He APPEARED to listen & then handed me a copy of a diet he printed from his computer. You might like to try that.
    I just smiled & said thank you. When I got home & looked at it, it was everything that goes against LCFH.
    So! even though he saw I was getting good results he wanted to change things.
    I felt like telling him "What I'm doing is working. So why would you want me to change."

  17. Lynn
    Desli

    Yippee!!! I am so pleased for you my friend. Congratulations !!!!

    Drs and dieticians have to rethink after 30 years of their diets not doing what they are supposed to do. It will take a long time for them to have a change of mind set as it is instilled in them and all of us.

    did you watch the video I sent on the 15th of March by the Cardiologist and how fat is not the cause of cholesterol?
    I am so happy for you mate ...well done!!!!!!!
    Hugs lynn

  18. Forky
    @Mats - There might be a few Eskimos who would disagree with your train of thought, do you have any hard proof (I bet you don't)?
    If you want to clog your arteries, eat common table salt (not real, natural salt), the "clog" is actually your immune system trying to repair the damage caused by the tiny particles of glass and sand used to bulk it up.
    If you cut your hand a scab will form, if you cut tiny slices into your arteries guess what happens?
    http://www.zoeharcombe.com/the-knowledge/fat-does-not-clog-up-our-art...
    On the off chance your comment is for a noble cause, then there are other sources of natural organic saturated fat other than animal fat that I have found work just as well for any sustained period of time.
  19. Forky
    Quick update for anyone interested.
    It wasn't my gallbladder, no stones visible.
    It turns out I gave myself an ulcer from not eating enough (or that is the suggestion anyway).
    I haven't been starving myself, I just find I am no longer hungry after eating/drinking my fats/protein in the morning (the first two months were hell if I remember rightly, but now it is excellent, I would highly recommend).
    The usual advise was eat the conventional healthy diet and to take a course of antibiotics (H.Pylori).
    I am not doing either, since spreading out my daily allowance of gruel in smaller quantities throughout the day (plus the addition of two tsp of Ginger and Cayenne pepper each, to the mix), the symptoms have disappeared completely.
    An interesting point my Doctor advised that the LCHF would kill me in a few months and the fact I have lost so much weight, blood pressure improved and increased zest for life were side effects of this devastating diet, the interesting point being he himself is being treated for stomach cancer (non smoker, non drinker and has always adopted the conventional healthy approach - I grew up with him).
    What will it take for people to stop believing the lie?
  20. Forky
    Hi Lynn,

    Sorry to read about your experience.
    There is some excellent advice up there from some really knowledgeable people by the looks of it, can I add my five pennies worth?
    Stop beating yourself up.
    When you get stressed the chemical composition of your stomach acid changes and so do a million other things, this will hinder your progress as your body fights to maintain homeostasis.
    If you alter your mindset and just embrace this incredibly boring diet, the results will follow as your body embraces the change.
    Some people eat to live, others live to eat, don't let it take over your life and just stick at it.
    When you feel hungry and don't eat, your body thinks times are hard and stops using up valuable resources to prepare for what could be a lengthy wait (you can go 30 days without food, but only about 3 without water), eat when you are hungry (remember, no carbs, no insulin = no fat), so get yourself a big tub of full fat Greek yoghurt and pig right out.
    Stop beating yourself up and eat when you are hungry.
    If you never lose another pound (this would be impossible by the way) you will be alive to moan about it well into your 90's.

    Good luck :-)

  21. Lynn
    Forky

    Thank you for you kind words.

    I must say that I am never hungry.....sometimes I have to force myself to eat something.

    I like yoghurt but the Greek one I like is full of sugar......poop!!!! I will read the tub again .
    thanks again
    Lynn

  22. Pat
    This is the Yudkin diet my uncle who was vastly over weight followed in the 1960s & it worked! He got slim on it but unfortunately he was a diabetic because of years of over eating & he died at 53 years old. So get on it fast!
  23. Liz Farrell
    Hi. This is my second year of following LCHF. Just had results from my blood test and my hba1c has come down yet again, it started off at 6.9. Last year it was 6.4. This year 6!!!!
    I am thrilled but my cholesterol has risen and the doctor wants to see me to discuss this. My good,cholesterol is above average as I exercise a lot. Can you tell me if,this normal. Obviously I eat a lot more fat than I used to. I don't want to go on statins. But absolutely delighted with the hba1c results.
  24. Liz Farrell
    The receptionist told me my,cholesterol was 7.4 but she didn't give me the breakdown. She said my good cholesterol was excellent. So I am not sure what my overall level is.
  25. Lisa
    What is a good option to put in coffee. I used 1 tsp of sugar now, but what is a good sugar substitute or go cold turkey? BLAH
    Replies: #4026, #4034, #4039
  26. Desi
    Lisa Lisa Lisa - SUGAR is poison! I gave it up in 1977 & have drunk my tea/coffee without it ever since. Save yourself! give it up. :)
  27. Stephanie
    I was researching PCOS and if it might be a part of my weight and dental problems and I actually just stumbled across this diet and plan to go grocery shopping tomorrow...I am very excited bc I know for a fact this type of diet works and I know I could easily turn it into my lifestyle... I was reading through some comments and I just wanted to give a tip or two to my fellow exercise haters ;) and those like me with physical pain hurdles... We all KNOW we need to EVENTUALLY figure out some kind of exercise regimen for our own health and ability to still get around after age 60... So my tips are to hit you tube and check out a few 20 -30 min routines to see of you find something that you could deal with maybe even like bc everyone is different there WILL be at least 1 you kinda dig... But as for me I'm lazy and sometimes in pain so my other tip is check out the one I found that is PERFECT for me at least.. It's a 20 min workout, you never get off the ground and there is no impact but great results..Mari Winsor Pilates 20 Minute Workout: http://youtu.be/x9tlr2zuMZQ ....also if you like this you might want to check out her tutorial on EXACTLY how to correctly do each exercise it makes a big difference,
    Reply: #4028
  28. Forky
    Hi Stephanie,

    This is a very interesting topic.
    From my own personal research I have yet to find a fully verifiable and satisfying excuse for whether we as humans actually need to exercise other than that which we undertake during normal daily activities to maintain normal health.
    I lift paper all day to read and undertake no further exercise than walking to work (4 miles, which I did as a carb loaded fatty).
    Since starting the LCHF lifestyle my physical stamina and increased period before becoming breathless has significantly improved, without any further exercise than I have already done.
    The heart is a muscle that doesn't grow any stronger or increase in significant size through exercise, or body builders would be walking around with massive hearts.
    I understand that our hearts are similar to a birds wing muscles as in they shouldn't normally grow tired through continued use, this would suggest that no extra physical attention is required.
    Other than increasing muscle tone and size (which when you think about it, in order for our muscles to grow they have to tear, which surely can't be a good thing), I am unable to find any other reason.
    Perhaps I am a heart attack waiting to happen, but my recent physical would suggest otherwise.
    Has anybody else here experienced this increase in physical health and performance from simply adjusting their diet?
    I am not talking about complete inactivity, just whether extra exercise is actually required.
    Feel free to shoot me down in flames if you can provide verifiable data.

    Best Wishes,

    Reply: #4042
  29. Daiana
    For those doing LCHF and aren't losing weight, look into this:

    1. Keep your carbs under 50g a day.
    2. Actually take a look at how many calories you're consuming a day. Of course, eat within reason. Make sure you aren't eating too much, even with LCHF diet.
    3. Use a calorie/carb tracker so you are aware of many nutrients you're consuming.

    Reply: #4041
  30. Shelley Dunn
    Hello!

    Please can you direct me to an online LCHF Dieticain Certification Course? Is there such a thing?
    I live in Israel and on my own have begun a revolution in the city in which I live. I need credentials and training in order to stand up and really make a difference in a professional way.
    Please advise!
    Thank you

  31. gayna
    im so glad i found this site iv ben a dieabetic for years now insolin three times a day iv been following a low fat diet totaly wrong found low carbs no sugar wen site been followin for only a week amazin results so i will be followin this life style thanks for all the advice :)
  32. 1 comment removed
  33. Josh
    I was having a hell of a time sticking to low carb about 6 years ago. I've since been able to lose 130lbs! I was able to get through those first 3 weeks by using a program called 21 day sugar detox. If you're having trouble I recommend checking it out http://www.lowcarbreviewsite.com/21-day-sugar-detox/
  34. Cindy
    Lisa, it might sound strange but I put 2 tablspoons of cream, 1 tablespoon of natural peanut butter and hot coffee in a blender and it was rather tasty. You can add a splash of vanilla as well.
  35. Lynn
    LISA

    Please watch this video by the top Cardiologist in the USA. It will tell you about fat and cholesterol and statins. It is a little long but well worth it !!!!!!!!!
    Lynn
    https://www.youtube.com/watch?v=YGOpjPNtjes

  36. missfreelove69
    I have a question. I really don't like breakfast or any food in the mornings so I have just been having black tea or coffee until 12 or so then a salad with bacon or similar then dinner as normal. I find I don't need to snack or eat anything other than those two meals but I am worried it's not enough or that I really need breakfast. What do you think?
  37. Lana
    reply to missfreelove:

    Have your morning coffee with heavy cream and stevia--tasty and adds fat and calories to your diet. Having a few macadamia nuts for a snack will also help. good luck!

  38. 1 comment removed
  39. Caeleigh Shae
    Hi Lisa,
    I just had a conversation about this very thing with my doctor (I'm doing LCHF under a doctor's care with blood work anytime I want it - I love this guy) and of course he said, "don't use any of them" BUT he also said that the "least worst" for you body is Stevia or Erythitol. Now, I HATE Stevia's aftertaste. It has one. Don't believe ANY claims that it doesn't. It's a "cooling aftertaste" and it's nasty (IMO). Combine them to decrease that aftertaste. Better yet, use Truvia. It's a combination of the two, both coming from a natural plant source and mostly excreted through the urine.
    IF you find yourself NOT losing weight, or your blood sugar is too high, then sorry, you would need to just give it all up altogether as they tend to play havoc with blood sugar levels.
    Note: I'm NOT a doctor but have talked to A LOT of athletes and doctors about this same thing and read a lot about it and for the most part I get this information in response. Take that for what you will and good luck! I have been on a LCHF diet for two weeks, have lost 10 pounds (mostly H2O I'm sure but I'll take it and you have to start somewhere!), and I LOVE this diet. Something I've never said before. My coworkers have mentioned to me recently..."you seem so happy lately." HA! That's because I gave up on my never-ending Low Cal/Low Fat diet!!! So, suck it, all you LCHF ney-sayers. :)
  40. Caeleigh Shae
    Hi Desley!
    I would just start searching for low carb recipes on the internet, pick stuff that you like and go from there.

    For food ideas, I found this site to be helpful:
    http://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/
    also the Diet Doc site this is on has some great suggestions on food items to focus on.

    This recipe for Salmon knocked my socks off. I made it and had two different types of veggies sauteed in Ghee as sides. I found it by searching the internet while bored out of my head at work! :) It's a two servings recipe which makes for a great lunch or dinner the next day.

    http://www.foodnetwork.com/recipes/feta-spinach-salmon-roast-recipe.html

    Reply: #4043
  41. Caeleigh Shae
    Ditto that.
  42. Caeleigh Shae
    Hi Forky,
    What would the comments section be without a little "I don't agree with that" response....I promise, I'm not a hater, I just don't agree with your no exercise philosophy though.

    Exercise does help with multitudes of things other than just weight loss and I'm the proof! It can help to decrease/manage and sometimes eliminate depression or melancholy (ME after just 2 light workouts). It also helps to improve cardiovascular health and longevity and reduce aches and pains as you age. It helps to condition and strengthen muscles so injuries can be recovered from more quickly and may also help to prevent said injury in the first place.

    Exercise at first sucks! But it's true, find something you like and stick with it. Don't be surprise if a few months later you find yourself upset if your schedule isn't allowing for it in the day. What works for me, because I'm lazy as hell, is to take my iPad to the gym which has Wifi, and I watch streaming Netflix as I walk on the treadmill, or ride the bike or elliptical for 30 minutes. I then have about 15 - 20 minutes worth of weight bearing exercise.

    I see LCHF as one of many tools to use in my weight loss efforts; not the only tool. Exercise, to me anyway, is just as important as the foods you put into your body. Don't give into the laziness....just find ways around it.

    Reply: #4054
  43. Desley
    Hi Caeleigh,
    Thanx I found Authority Nutrition in Nov last year & I'm now one of their most avid advocates.
    Spent most of last week printing up articles from their site for friends.
    Other resources I find useful are the Atkins community & the LCHF support group on Facebook.
    Hope you get the help & support you need here.
    Good luck with your efforts. Desi
  44. Desley
    Tracey
    Not sure if I replied to your post before.
    You said you thought that my protein consumption may have been a bit high in the sample day's menu I posted.
    It would be helpful if you gave me a sample of what you think a suitable day's menu should be.
    I'm not asking for recipes, they can be found everywhere. But I do find it hard to get sample menus from people who are following the LCHF lifestyle successfully.
    Desi
  45. Emma
    I was diagnosed with type 1 diabetes last August and was instantly prescribed insulin injections and tablets. I had lost 40% of my body weight, had an infection that wouldn't heal and my blood glucose levels were 23 at times, averaging at about 16. My cholesterol was also 7.4, with bad cholesterol at 6.

    I have been following the healthy eating routine..ie...this life style change. At 41 years old I feel better than I ever have.

    After 3 months, last November, I was having constant hypos and I decided to reduce my insulin. Within weeks I had stopped injecting totally and also stopped the medication.

    Last month...3 months later, my blood glucose levels are normal, and my HBA1c was 35, which is non diabetic. My bad cholestoral has reduced to 2.8 which is amazing as it should be under 4.

    I can't guarantee that it will stay this way as I obviously have a chronic condition, but so far so good, but whatever happens, I will not change how I am eating now for anything.

    The healthy, non-processed, vitamin and nutrient packed food is not only good for me, but tastes amazing. Yes, it takes a bit more time to prepare fresh food every day, but it's definetely worth it.

    Huge thanks as this was the first site I found where the diet lifestyle made sense to me , and so far so good.

    Emma

    Reply: #4046
  46. Desley
    That's awesome news Emma, well done.
    Keep it up, Desi
  47. Emma
    Thanks Desi,

    Sorry this has been my first post, but I have been reading the posts for months now. Just didn't want to post until I got my results and knew for sure that what I was doing was actually working.

    Gonna be a regular now :0)

    Em

  48. Debbie
    Is it Nasty of me to have stopped supporting the following Charities till they adopt a change of attitude to Diet as a prescribed course of action before they prescribe pills. Diabetes, Heart Foundation and Cancer council. I ask them all if there is any study with changing the diets before treatment or even if it is discussed at all. So disappointed that I didn't find all this information when my Dad was diagnosed with cancer some 20 years ago, he was a real fighter and battled it for 12 years, and tried all the diets that he could stomach. all the food was laden with sugar in some form. From the fruit on his tray to the boxed juice and sandwich and desert. Great for a Birthing Mother perhaps in another ward, but for a sick, Chemo patient. Supporting animals and MS and RSL Careflight and a few new ones :)

    We changed our diets to the LCHF way of eating some 3 months ago and 80/20 Paleo, it gives us more freedom with food choice and a great way to connect to good health. My husband is the main reason we are changing and he is a typical 50 something Male executive, his lifestyle takes him to lunches quiet a bit and he just informs the wait staff to get the chefs to alter the dish to be more of the LCHF recipe, i.e. remove the chips, grains for pumpkin, salads, olives, nuts. Can even do Chinese without the noodles and rice, I wonder if he has had the gall to ask the Chinese chef for cauliflower rice yet.
    My question? stepson would like to know how to bulk up for bodybuilding on this way of living if he keeps loosing weight.

  49. Kat
    Hi. Do you have any advice on weaning? My little guy is 7 months old. he has been eating solids for over a month. All the books say to start with rice cereal but there was no ways that I was going to start him on carbs. He eats pureed veg and fruit at the moment.
    What are your views on introducing pasta, rice, oats etc into an infants Diet?
    Looking forward to your reply. Kat
  50. Christoffer T
    This is not just for Lynn but for anyone that do not lose weight after starting with a LCHF lifestyle.

    Why do I not lose weight after xx weeks on LCHF, well mainly because of underlying problems that caused hormonal imbalance. I'w seen this more in women then in men and its mainly caused by birth control (pills/rods) or stress. Both of these two factors will make it harder for you to start losing weight.

    How to get by this bump in the road well just continue eating LCHF and give your body time.
    If you have a stressful life well start to remove the stress factors.
    Add more time for sleep, power naps instead of coffee, change your mindset and so on.

    Other tips:
    Add some exercise, just something that makes your heartbeat go up and make you break a sweat (fast walks or sprints(once a week)). This is good to force the underlying processes of metabolic flexibility to start using fat instead of carbs for fuel, don't go out to hard thou gradually add more training but don't over do it.

    In short just aim for health and the weight thing will eventually come along.
    If you feel better on LCHF there is mainly no need to quit :)

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