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. Judy
    Eat more fat.
  2. Desi
    Hi again Anne,
    I was thinking about your problem.
    I thought you maybe you could take some boiled eggs with you.
    The motel/hotel will probably have a bar fridge where you could keep them.
    Hope this is a help. Desi
  3. Luis Solano
    Hi, I am been 1 and half year for Low carbs and High fats, Is it help my cure ADRENAL MASS???? I pray for that... I need your feedback and honestly thank you much

    Luis

  4. kat
    Hay there... Sorry but What If someone is a vegan....? Not much left to eat but vegetables....
    Reply: #4155
  5. Desi
    Hi Kat,
    Look at the Files. Dr Sarah has a Tutor Session on Vegan diets. This may help you.
  6. Jeffrey
    Hi,
    Just a quick question:
    I understand that the fewer grams of carbs you eat per day and the fewer grams sugar you eat per day will directly effect the amount of weight you will lose and how quickly you will lose it.
    I also understand that staying somewhere around 20 grams of carbs per day is ideal. So, mymquestion: is there a rule of thumb for sugars? Or should sugars be avoided 100%? Is a little fructose or lactose intake going to dramatically inhibit weight loss?
    Thank you!
    Jeff
  7. 1 comment removed
  8. joan
    3 weeks now 6lbs gone with jut walking no more excersice
  9. Desi
    If you follow this WOE then you don't need to don't need to take any supposed Skinny Fibre Products.
  10. Nebula
    All you people need to watch 'Statin Nation' as you seem to have fallen for the Big Pharma cholesterol mantra which causes misery to people and makes the peddlers billions and billions off the back of this misery.

    http://www.statinnation.net/

    http://drmalcolmkendrick.org/

    https://www.youtube.com/watch?v=Ry1Z8buyd8I

    No, I am not anything to do with these people, just someone who has listened, and watched their teachings and think others should at least be aware of the other side of the argument.

    Reply: #4161
  11. Desi
    No Nebula,
    Thanks for that, but you are mistaken.
    Most of us here feel the same way you do about Statins & wouldn't take them if we were paid to do so.
    That is why this site promotes the Low Carb HEALTHY FATS Diet.
    You can find lots about Statins here in the files.
  12. Peyton
    Hi,

    Does it matter where my carbs come from if I am eating 20 grams or less? Additionally will not eating sufficient food stagnate my weight loss? After breakfast I am usually full for most of the day.

  13. Desi
    Well I'm sure you still want to be healthy Peyton. That's why you're looking at your diet. So it would be best if the carbs came from fresh vegetables & not things like sugar.
    "Additionally" just because you're reducing the amount of Carbohydrates you're eating, you should still be making sure you're eating sufficient food!
    ie: Proteins, Fats, Water & a small amount of carbs.
  14. Angie
    I don't know if you can help me or not, I'll ask anyway.
    I'm not diabetic (I've had tests done) but I do get hypo in the afternoon if I don't have enough to eat during the day.
    Would a low carb, high fat diet be suitable for me to try?
    Reply: #4165
  15. Desi
    Hi Angie,
    We attended a 4 hour presentation last night at the Sydney Uni where there were many international experts on the LCHF lifestyle.
    Professor Jeff Volek was one of those presenting & I remember hearing that our blood sugar was much more stable on a LCHF diet.
  16. Ronnie
    Hi
    I just started the LCHF way of life 10 days ago; however, I'm feeling very bloated this past few days! Like the carb bloat! Any ideas what's going on - as I'm afraid I'm going to balloon in weight with this way of eating....
    Many thanks
  17. 2 comments removed
  18. Desi
    Sounds like you're trying to sells us something.
  19. Sarah
    I would like to know how safe will it be for me who is a SLE 《(Systemic Lupus Erythematosus) for the past 19 years》sufferer to follow the LCHF lifestyle? I desperately need to loose weight. I also use Warfarin 5mg ( to thin my blood), Prednisone 10mg and Azamun ( immunosuppressant) 200mg per day.
  20. Desi
    Hi From Oz Sarah,
    Give it a go!
    I have a friend who also has SLE & after seeing how well I was doing with this lifestyle. She's been eating this way for the last few months too & is doing great.
    B/C this WOE reduces inflammation she has been able to stop taking the Prednisolone.
    & B/C our bodies do not retain water with this WOE it makes losing weight easier.
    As for the Warfarin you already know not to over do the leafy greens.
  21. frank
    I have been on this diet since sept 16, 2014
    weight from 267 to 206
    a1c from 6.8 to 5.8
    total cholesterol 290 to 143
    HDL 33 to 42
    LDL 129 to 87
    Triglycerides 270 to 69
    blood pressure is now 120/76

    I am amazed at these results

  22. bc
    I have developed bile reflux. I know I need to stop another unhealthy behavior that is contributing but I am concerned with the amount of fats I am eating now. I have had bad symptoms of late. Down 13 of about 60lbs so far and my insulin needs are a little more than half what they were already. What should I do about the fats?
    Reply: #4174
  23. Desi
    Hi bc,
    Try & stick it out a bit longer. It may take your bile duct a bit longer to adjust to this WOE.
    It took my blood result almost 6mths to rectify & we all have different metabolism. So who knows how long it may take you to really see the benefits.
    All the best, Desi
  24. Ron Bourgeois
    Beware of Smart flower powered by WIO. It is gaining popularity and tastes way too good to be for real. I wish someone major would do a definitive test. They claim 4 carbs for the flour and 1 carb for the bread.
  25. StressBunny
    Quick update: I used the diet to lose some weight - specifically, fat. And it has worked a treat! I stopped the diet over a month a go - having achieved my ideal weight of 60kg (plus/minus 0.5kg). The total fat is now 14.5 and visceral fat is 5. But I didn't just diet - I used the gym approx 3 to 4 times a week (mix of cardio and weights - as programmed by the instructors).

    I am now back to a more balanced diet - muesli and milk for breakfast, a meat+rice lunch, a cereal bar or banana for afternoon snack...and vegetable soup+fruit for dinner. Maybe some yoghurt if I'm still hungry. So overall, not THAT high on carbohydrates, but very low on fat now. And in the past 5 weeks or so, my weight has remained constant. I still go to the gym.

  26. Mary
    i made the oppsies.
    I consider these to taste worse than rice cakes and a total waste of eggs and cream cheese!
  27. jcherni
    I've done LCHF for 8 mths before, lost almost every lb I needed to lose. I am not diabetic, but checked my sugar anyways because fasting bs is always a tad high (116-125). I fell away from this woe for about 3 mths, gained almost all my weight back (6lbs) but am now back on it and my sugar was 116 after very LCHF for 5 days. Has anyone read how long it takes your blood to rid of excess sugar? Seems even after 8 mths it was still in that range. What the heck......
  28. Nyasha nyemba
    can you do the LCHF diet when you are breastfeeding, won't the baby lose weight too?
  29. 1 comment removed
  30. La Sonya Johnson
    I would like to join, but what is the difference between lchf and Atkins? Seems the same...
    Reply: #4182
  31. Desi
    Hi La Sonya,
    Atkins & LCFH are similar. The good thing about this site is the support given by other Low Carbers.
    I have been eating this way since 12th Nov 2014 & have lost about 15kg (33+lbs).
  32. Julie
    hi, I have heard alot about the LCHF and getting my kitchen ready to start on our new life change
    . I myself do not think I will have any problem because I love all kinds of veggies, my husband on the other hand is a very picky eatter and does not like alot of veggies. He will eat a salad or green beans but anything eles is no dice....what can I feed him in place of carbs ?
    Reply: #4184
  33. Hello Julie!

    I don´t think you have to eat so much veggies if you eat lot of other nutrient dense food like egg and liver.

  34. Kathryn
    Discouraged for my husband, he has been on LCHF diet since March 2015, happily he lost 25 lbs. and test results for fatty liver have greatly improved, but other health markers have not improved as great as we had hoped. He is eating around 50 grams of carbs a day, sometimes less. He also is suffering quite badly with reflux, we thought it had improved in the beginning so he stopped taking meds but symptoms reoccurred so he is back on Nexium. Should he stay on the diet and cut back further on the carbs, will the health markers get better as time goes on? We thought so highly of the diet from the beginning but we are a little discouraged. Has anyone else gone through this? Any advice/encouragement would be appreciated.

    Liver ALT was 95 now 24
    Liver AST was 52 now 22
    LDL was 3.45 now 4.06
    HDL was 0.87 now 1.05
    Fasting Glucose was 5.7 now 5.9
    Hemoglobin A1C was 6.2 now 5.9

  35. New
    There was a lot of bad press years ago regarding the negative health impacts of the Atkins low carb diet. How is this different and healthier? Thank you.
    Replies: #4190, #4213
  36. Michael
    Vielen Dank für die Infos und deine Arbeit, Andreas!

    Ich habe eine Low Carb High Fat-Seite auf Deutsch erstellt:

    http://low-carb-high-fat.de/

    Beste Grüße

    Michael

  37. Desi
    Today I read a very inspirational story about a woman in NZ who lost half her body weight in 11 months!
    She said she did it to improve her health & not because she was unhappy with her appearance.
    She said she didn't want to have to follow a "Diet" as she knew she wouldn't.
    She decided to eat only foods that didn't need an ingredients list.
    Well this is pretty much what I've been doing for the last 8mths. My weight loss today is 16.6kg (36.5lbs). My weight loss is slower probably due to me being unable to exercise like she can.
    But I'm happy with it & I will never go back to eating the way I was.
  38. Tracey
    Hi, I have been following this way of eating for more than 2 years and too will never revert to a different way of eating. However, I find that I am eating more and more salad and veg and possibly neglecting the high concentration of fat. I really do want to cut carbs as LOW as possible but I don't want to cut out veg. Am I just being stubborn...????

    Sometimes you need to return to basics - maybe this is it?

  39. Tracey
    New, years ago there was a lot of bad press because people, especially "those in the know" didn't know what it was about and didn't bother to do some of their won research. Our medical fraternity are lazy and everything about food for 30-40 years has been based on bad science.

    Today, there is still a lot of bad press about this way of eating, but some in the medical fraternity and have taken anecdotes, analysed and research them and the results and EVIDENCE are outstanding. There is now a lot more SCIENCE behind understanding this way of eating and is NOT a fad as has been thought.

    There is so much amazing info out there - I would suggest read some if it for yourself and make a decision. You will NOT go wrong.

    Eg of an outstanding book : Big Fat Surprise by Nina Teicholz - its like a conspiracy theory on food :-)

  40. Petteri
    This diet or way of eating as i prefer to call it DO work.
    Reply: #4192
  41. Desi
    I agree with Petteri. This WOE - "Do work".
    I have now lost 17.3kg = 38.1lbs & my doctor is very happy with my blood results.
  42. Marg
    How does this diet work for someone with Kidney Disease, where we have to limit our proteins?
  43. Michelle Preuss
    how much does the book cost I don't want to print the hole pages just 11 to 16 I don't know how to only print those page those are the ones that I would like to have on hand thankyou very much I would like to here your coment about that and how to do it
    Reply: #4197
  44. 1 comment removed
  45. Deborah
    I am confused about something. I found a recipe for an egg soufflé or keish, which calls for heavy whipping cream. Then I read an article that the heavy cream has milk in it and a LC eater shouldn't use it. It wasn't in your material. I love the soufflé for breakfast and sometime lunch or snack as you can prepare it ahead of time and keep it in the fridge and freezer. I have just begun the LC lifestyle and don't want to mess up what little time I have invested in it so far.not. There are 2 cups to a 9X13 baking dish. Thanks
  46. Desi
    Hi Michele, To only print the pages you want click on File. A box will open. Click on Pages & enter the pages you only want to print ie: 11-16
    & it should only print those.
  47. Desi
    The TV here in Oz has been full of the news that a Pharmaceutical company has found a drug to help Alzheimer patients.
    The drug stops the Amyloid protein from adhering to our brains.
    Our brain is the fattiest organ in our bodies - About 60% fat.
    I wonder if the LOW FAT regime is responsible for Alzheimer's, may if has made our brain less slippery thus allowing the Amyloid stick to the brain???
  48. 1 comment removed
  49. Desi
    You sound like you're trying to sell something Jess Roberts.
    We are all here to SHARE information. Not to sell dietary products.

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