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. Virginia
    Wanting to know about risks of lc for 13 yo T1 boy? Do kids need x amount of carbs for concentrating at school? Or for growing bones etc? Also his 9 yo sister (none diabetic) any known risks for her on a lchf food plan?
  2. Charlotte
    Has anyone else on lchf struggled with their sleep? I cannot drift off to sleep anymore and the timing is consistent to when I started lchf.
  3. Panic
    To the person who made the oopsies and hated them .. I suggest you try them with Mayo instead of the cream cheese. If you google T-Man rolls you will come up with the recipe. I found that recipe several years ago and the taste is much better than oopsies by far.
  4. Panic
    Here is the link for his rolls which he now calls Revolution Rolls. If made in a muffin top pan they look like hamburger buns.
    http://forum.lowcarber.org/showthread.php?t=342185
  5. Tony
    I'm 70 years of age and last year had successful valve replacement surgery (aortic). I also have an AAA (abdominal aortic aneurism) which will need to be corrected sometime in the future. I have lived a low fat diet for many years but still my weight bounces around all over the place. It's a constant battle and has been for years.
    My blood pressure is under control with light medication (130/70) and my cholesterol is (only just) okay. 4.2 overall but less than 1.0 in HDL unfortunately. My arteries have moderate plaque but nowhere near bypass surgery levels.
    I would really like to try the LCHF regime to lose and stabilise my weight but I'm wondering if it might have a deleterious effect on my arteries and heart.
    It seems pointless to consult my GP or even the specialists for an opinion because they, more than likely, would err on the traditional thinking side of the debate.
    Is it any use in seeking helpful advice here?
    Reply: #4236
  6. Gurjeet
    can you eat cashews?
  7. Terri
    I did the egg fast for 4 days last week, then LCHF for the rest of the time (10 days total now). I have lost 10 lbs from 166 lbs to 156 lbs! Here's the thing, though. My husband and I started juicing 3 years ago and we both felt better and lost some weight but we've stalled. We do the Insanity (R) workouts (about 2 years now) but still stalled. Sure, we kept losing a little here and there, but I couldn't get down past 166 lbs. I'm 5'5" and turning 46 soon. My question is, would a 20 oz juice that's 80% veggies, 20% fruit cause us to gain as long as we're on an LCHF diet the rest of the time? I have searched and searched the web and found nothing except that we shouldn't juice at all. Is that totally true? I mean, we really love our green juice and I would hate to have to totally give it up. Any insight here would be greatly appreciated. Even if it's possible to just have one a week or whatever. Otherwise, if we have to just give it up totally, I can handle that truth, too. And I have gone the entire 10 days without juice, but hoped I could add a little back soon.

    Thanks!
    Terri

  8. Julie/Lowcarborama
    We have been lchf for a year now since my husband was diagnosed with type 2 diabetes. This is the ONLY diet that works for type 2 diabetes. Low fat is rubbish. Carbs only make type 2 worse. I credit Dr Andreas with getting us started and getting my husband off metformin for good.
    We have started using green coffee bean extract to monitor blood sugar. It really works. I wrote about it on my blog; explain diabetes. The link is here http://bit.ly/1MDacs2 Thanks Andreas, you rock!!
  9. msrita
    Hello on the No Carbs diet do you do days on and then take a break by eating Carbs for two days then start over with No Carbs again?
    Reply: #4210
  10. Desi
    Hi msrita,
    It can take some people days to switch to fat burning mode. So if you swap back & forward you will never reap the benefits of the LCFH lifestyle.
    I found it so easy once I started to eat this way & I'm never tempted to go back.
    I feel so much better & I've lost 18.5kg (40.7lbs). But losing weight is no longer why I keep eating this way. It's because it's easy & it's satisfying & my health has improved.
  11. 1 comment removed
  12. Janine
    What a fantastic article - well done. It is all encompassing and I really like your note to diabetics. Keep up the great work.
  13. Maureen
    Tony, I am in a similar situation. Having done A LOT of reading and research I am now convinced that the health advice we are given is entirely wrong. I am afraid you will have to make the decision for yourself and just go for it. If you tell your doctors that you are changing your diet, cutting out all processed foods, eating good proteins, fish, chicken, meat, in moderate quantities with lots of green vegetables and healthy fats and oils, they will be happy. Mention the Atkins diet or LCHF and they are quite likely to blow a gasket - but there is NO evidence to back up the Low Fat diet - none! Most of the research where Low Fat has done as well as LCHF was using a 'lower carb' than standard diet, but not low enough to give the advantages of proper LCHF.
    And to Kathryn, July 15th, I would say that your husband's health markers have made a significant improvement, yes his LDL has gone up a little but his HDL has gone up by more, so ratio now better, you do not give Trigs but I bet they have gone down a lot. That LDL level is nothing of concern at all, read any of the good Cholesterol Books, Malcolm Kendrick's the Cholesterom Con is a good starting place.
    There is NO evidence to link atherosclerosis to higher fat in diets, provided it's natural healthy fats, olive oil, butter, lard, heavy cream etc. it's the artificial fats that are inflammatory, corn oil, sunflower oil, margarine.
  14. tiffany
    hi i am wondering i have quite severe acid relux due to medication but suffered badly before, last time i attemped a lc woe i ended up in hospital becasue i fell asleep and the acid burnt my throat, anything i can do to mayby not have that happen i am on meds for the reflux but this over power the medication they just put it down to my sudden stopping of carb as it was absorbing the extra acid. i do drink alot of milk though to help :/ i need to lose weight as quickly and as healthily as possible.
  15. Desi
    Hi Tiffany,
    You didn't state what type of Medication is causing your Acid Reflux.
    But has your Doctor tried you on another Medication?
    Desi.
  16. Rosie
    Are there any supplements that should be taken while eating LCHF? Vitamin D, Omega 3, Magnesium? What do you recommend?
  17. Desi
    Hi Rosie 4216,
    I think Dr Sarah Hallberg has the answer to your question.
    Go to the top of the page & select News. Then go to Blog New & look for Dr Sarah Hallberg's post Micronutrients on a LCFH Diet.
    I think you will find everything you want there.
    Cheers Desi.
  18. Me
    This was a horrible diet for me. It was an absolute nightmare. I didn't start feeling energy until the third week into this. I was constantly drinking chicken broth because my electrolytes were always off. I could not do hard workouts because I didn't really have the energy for them. I always felt "off". Probably because my sleep was greatly affected no matter what I did. I even took magnesium right before bedtime and it didn't help.

    I've always drink a lot of water. But on this diet, drinking a lot of water isn't the best thing because it takes all the electrolytes out of your body. No matter how much I salted my food, I lost electrolytes quicker than you can blink an eye.

    What I discovered is it's all about exercise. It's not about which diet you to use. I eat around 119 net carbs per day. And I'm fine with that. Never again will I choose the LCHF way. Eating all that fat is nauseating. I'm so burned out from eating cheese, meat, Heavy cream, sour cream ...you name it. Gag!

  19. Me
    One other thing. My stomach always burned on this diet. It wasn't acid reflux, I'm not sure exactly what it was. I also had diarrhea every single morning.

    And I wound up being very hungry on this diet. I tracked my macros and I even track my calories. And the return of a very strong appetite surprise me greatly. It was enough to make me rethink of staying on this program.

    And guess what? Bread was eaten for many many centuries. They ate bread back in Christ's days. So it's a bunch of bullshit when people say that bread was not eaten way back when. Do I bread or pasta? No. But I do enjoy my bowl of organic cereal with dried cranberries and walnuts. And some nice grass fed milk. And a nice big salad with olive oil in a bit of Parmesan cheese and a splash of red wine vinegar. And a delicious 2% yogurt.

    Do I have pasta? Yes, once a week. The day before I do heavy weight training on my legs. Because just that one cup of pasta gives me the energy and strength to work out very hard. Which I enjoy. Meat never gave me that kind of energy.

    Reply: #4220
  20. Mike
    Whether or not it's "b###s###" depends on definition. While bread WAS eaten "way back when", it was NOT eaten "WAY back when". Depends on just how way back your when is.

    Pedantics aside, you've got to find what works for YOU. Looking for the nutritional "one true way for everyone" is an exercise in futility. We're all different, sometimes VERY different.

    For me, LCHF has been a Godsend. It satisfies my hunger, gives me more energy than anything else I've tried, and has let me lose weight and keep it off (28 pounds so far!), even when my chronically-malfunctioning legs and shoulders keep me from exercising. On the other hand, my wife's experiences when she's eaten more fat and less carbs sound a lot like yours, especially the diarrhea. If she ever tried to go full-on LCHF it would be an utter disaster. She thrives on the "orthodox" low-fat, low-sugar, high-complex-carb way of eating, as do my kids.

    Final thought - my experience in almost 30 years of trying to get my weight back down is that your statement - "...it's all about exercise. It's not about which diet you use." is only true IF you don't eat low carb. Atkins and LCHF let me lose weight painlessly, without exercise. Every other plan failed miserably without a lot of exercise (some even with it), and my body couldn't sustain that level of exertion for long without breaking down. If you can't handle high fat, but exercise does the job, I'd suggest checking out the Body for LIFE program. That's the only other plan that's worked well for me (if only I'd been able to last more than nine weeks before injuring myself...).

  21. shivam saxena
    hi I am new on this site. I am also suffering with type 2 diabeties. can you please suggest how I can start LCHF.
    Reply: #4222
  22. Shivam,

    Yes, here's how to start:
    1. Choose three recipes from the recipe page
    2. Buy the ingredients
    3. Make the first delicious meal
    4. Eat and enjoy :)

  23. Desi
    Today I had the moment I've been waiting for since starting this WOE.
    I ran into a friend that I haven't seen for a while & her response to seeing me was.
    "Oh wow look at you!!! Boy have you lost weight. You look fabulous!"
    It's made me feel so happy:) I've been so at ease with the whole LCHF lifestyle & now I feel like shouting at everyone I see pigging out on Carbs to wake up & join me in regaining their health.
    LCHF is now my way of life. Started November 12th 2014. 16.5KG=36lbS+ GONE!!!
    Reply: #4227
  24. Bassel Saleh
    I'm following this diet to cut some weight as i'm training very hard to get a decent body form. I'm not fat and i'm just doing this cutting phase before a bulking phase i intend to go through to gain muscle mass. So how long should I follow this diet ?
    Reply: #4226
  25. Queenie
    Me & Mike 4218-4210,
    Men and women do differ when it comes to metabolizing. It's indeed about what suits you best and to improvise here and there.
    As a woman, I drink fluids in moderation as prone to moist retention. Can't go overboard really! Hence, need to watch out with cabbage, broccoli, sprouts as they do me more harm during the digestion process. The recommended numbers of fat and salt I disagree, so instead I focus on half a glass of full milk and only once to twice a week by opening one small carton to control intake. Electrolytes are obtained from coconut water (not milk). Too much fat makes me sick too! If consuming carbs, I'd only have it daytime (lunch/breakfast). Protein is my friend. It should be everyone's! Cheers
  26. Bassel,

    I've been in your situation in the past. I ended up never going back. Eating like this, especially now that I only eat 1-2 times a day, I'm always lean even without trying and it's just as easy to build muscle and strength as before.

    Why change a winning formula? ;)

  27. Great news Desi!

    Keep it going :)

  28. Ebony
    Hi there. I am new to this eating plan. I have been following for about a month now. My mom started me on it as she has been very successful both with weight loss & getting her diabetes under control. I do not have diabetes but am definitely insulin resistant and have PCOS. My question is about the fact that in this month or so of follow if I have not lost any weight. I should also mention that I am breastfeeding once or twice a day. Any pointers on what I may be doing wrong would be great.
  29. Jacky
    Hi everyone, I have been following this diet for about 4 months. I am 48 and my weight had started to increase over the past 5 years. I was always about 9 or 9 1/2 stone and had gone up to 10 stone 2. I wasn't happy at that weight; nothing fits, you have to be very selective over what you wear and I was starting to feel frumpy.
    I have lost more than 1/2 stone over the past few months and what I really like about this new way of eating is that I am no longer hungry...and if I am, I have something to eat. I was always hungry before, always looking for something low fat to tide me over.
    I love the food, I feel great, look so much better and am not thinking about food all the time. Try it. Its really easy and delicious.
    Top tips that have worked for me; breakfast - scrambled eggs with cheese and ham or greek yogurt with coconut, seeds, nuts and blueberries; lunch - salads with everything in them with mayonnaise; dinner - replace the carbs with cauliflower, broccoli and other nice veg. Caluflower is much nicer than rice anyway!
    Good luck and thank you Andreas.
    Reply: #4230
  30. Great to hear about your progress Jacky and thanks for sharing your tips!
  31. Diame
    I know I am a little late, but I just found this website! I have been LCHF for 9 months now and have lost 90 pounds! Yes, I am still overweight at 160 and 5'4" but the health benefits have been mindblowing. I used to be on a lot of meds, including 2 blood pressure, 1 cholesterol, GERD and several allergy medications. I have slowly taken myself off all of them.. I now take nothing! Blood work and all vitals are excellent. I keep my total carbs at 70 grams per day or less with 30 grams being fiber. In the beginning, I was also restricting calories to 1500 per day but more recently have been averaging 2500 per day and I am no longer hungry but my weight loss has
    stalled. I'm not gaining but not losing either so that tells me that calories DO matter. Weight loss or not, I will never go back!
    Reply: #4248
  32. 1 comment removed
  33. Patricia Francis-Wilson
    I already am on a weight loss program but their theory is the old "Balanced Diet" - I am so sure that once - when younger I have lost weight on a high protein mid fat and low carbs diet
    I am carnivorus - lamb and beef and also chicken - I have - on this diet - the balanced one lost a pound or two - but my weight loss on higher protein was much quicker
    I have signed up for the email but - on my pension I cannot afford two programmes - and they are counting my calories for me and fat and Protein and Carbs - and I am drinking a lot of water as much as I can
    I want to live longer now - I am eighty this hear and I want to make 95 for preference
    Please advicd some one - any opne
  34. mudassir
    Sir, iam new in tis websites can u help me to control blood sugar without medicen my age is 37years my blood sugar before fasing 203 and after fasting 276 sir iam not taking any medicen can u help me ...?
  35. Medoyouliftbro
    I lift heavy heavy weight all the time and I limit my carbs. You can get all the carbs you need from vegetables and fruit!!! If you weight train often low carb for you might be in the 100-120g per day. Which is still pretty low. When I cut weight for a bodybuilding show I cut to 30-50 carbs a day. Also, for athletes or weight lifters timing your carbs is important. I personally like to eat all of my carbs before noon and workout early in the morning. My point is don't be afraid to limit your carbs and be active. If your very active then eat more fruit. The Banana is a good one!!! Its Simple if you are active your going to need more carbs... However no matter how active you are you don't need refined sugar or bread.

    There is a guy on youtube that eats basically nothing but fruit (30 banana's a day) but he is putting in a ridiculous amount of miles on a road bike. In fact, I would beat money if he replaced some of the Carbs he gets from all the fruit with good fats and protein he would not look like a POW. I would also beat money that if you eat the diet he eats and do not put in a tone of time doing cardio you will get FAT!!!

    Reply: #4360
  36. Tom
    Tony, I am 46 years old and in decent shape but have always had high cholesterol. My mother had me read the book "The Great Cholesterol Myth" and now I truly believe that SUGAR is our enemy not fats. In the book they will explain you are just as likely to die from low cholesterol as you are with high cholesterol, in fact our bodies produce it for a reason.

    Anyhow good luck and stay healthy.

  37. Busygal
    I started on the UltraLIte diet plan way back in 2000 and it worked then. Now (55 and post menopause but on HRT) I've tried it again but haven't been able to get over 0.3 on the blood keto metre. The sticks didn't register at all.
    I've very active (running, cycling and kayaking 5 - 7 sessions per week). My carbs are between 20 - 30 g total not net. I started last week lowering my protein and upping the fat to 68% (best I can do so far). I lost 6kgs over the last 6 weeks but have plateaued the last couple of weeks. Any suggestions as to how to get the fat burning to happen better than 0.3? My calories are averaging 1300 - 1500 per day. I need to loose another 7 kgs at least (currently 72kgs at 5' 3" and 28% body fat). Any advice would be appreciated.
  38. 1 comment removed
  39. suz
    This site is amazing, I've been looking online for how to do Atkins etc and none of it made sense and seemed hard to follow. One look at this site and it looks really simple. I'm ready to start this tomorrow and will get back to you with the results. My friend does lchf and says she loses a pound a day. I'm not sure how true this is but she looks amazing and has lost tons of weight.
  40. Robo
    Check this amazing low carb meals for low carb diet !!! http://www.lowcarbyogurt.net/4-healthy-low-carb-meals/
  41. Kourtney
    Gurjeet, it depends on your goals and degree of insulin resistance. I eat cashews occasionally because they're a higher-carb nut, but someone who is less insulin resistant might be able to eat them more often.

    Great summary! I wanted to suggest including avocado oil on the list of acceptable oils. I've been making avocado oil mayonnaise - it tastes better to me than olive oil mayo and is (IMO) much healthier than canola or other vegetable oil mayo.

  42. Jacob
    Jacobpmesser@gmail.com
    in leaving my email for anyone with experience.

    I'm mostly strict LCHF, set at 50g. What I wanted to know was, say with a cheat day of 4 beers, or beaded chicken, what effects does it have on my metabolism?

    Forgot to mention, I'm also 8-16 intermittent fasting.

    More specifically- I'm concerned that my fed and absorptive phases are extended.

    I know its far from the 200g carbs recommended but I'm worried because theyRe not the good carbs.

    Thanks

  43. Mathew
    Hey People,

    I thought i should share this.

    A friend of mine was taking this diet and he lost around 12 to 15kgs a month. But the sad news is he had a heart attack and was found dead in his room. I strongly recommend you consult your doctor and make sure its fine for your body type to undergo this diet plan. Losing weight is not worth risking your life. I think any short cuts to losing weight is not a healthy decision, its always best to hit the gym do cardio and reduce.

    Reply: #4244
  44. Mathew, I find it hard to believe what you are saying. I never, ever, heard of someone who lost 12-15kgs in a month. Even if that could in theory be possible if the person didn't eat anything and still expanded loads of energy, it certainly isn't possible on LCHF. So, I suggest you either 1) provide some believable information to us or 2) stop spreading false information just to scare people.
  45. Zach
    I laughed out loud when I saw the mullet on the plate. Those are bottom feeding fish good for nothing but bait. Seriously. Try to eat a mullet and tell me how that works out. You'll have to spend days getting the taste of mud out of your mouth. Good stuff otherwise.
  46. Karen
    Hello, I am new to LCHF lifestyle. I am very frustrated at this point in my life. I have Ankylosing Spondylitis (AS) with HLA-B27 antigen positive which is an inflammatory autoimmune disease. I take self injection Humira shots to lessen the symptoms. After much research and trial and erra and using the iodine testing method I have found that I have a great reduction in my AS symptoms when I avoid starch. I feel the best when I follow a strict LCHF diet and I was wondering if anyone could offer advice on questions like... Should I take a daily multivitamin and daily probiotic to ensure that I am getting the necessary daily recommended amount of vitamins and nutrients? I would really like to find a nutritionalist in my area to consult with and maybe even some cooking classes to motivate me and help me come up with some favorite recipes as I get discouraged that all the foods I love and grew up on now make me very sick, but most health professionals want to put you on a "balanced" diet with grains and legumes which make me very sick and they just don't get it. How do you find a nutritonalist that believes in the LCHF lifestyle and understands that my body reacts badly to starchy/high carb foods? LOL, I didn't mean to go on and on, but any advice or suggestions to a newbe would be very much appreciated :-)
  47. Karen Glatz
    I have been LCHF since August. I recently found out that I was quite low in Magnesium (leg cramps, migraine aura, heart palpitations, trouble swallowing) and had been for a long time (way before LCHF). I upped my leafy greens, am taking supplements and magnesium oil spray. Palpitations and migraine stopped immediately cramps and back spasms are way down. Blood pressure down. Heart rate went from average 85 to average 61 in just a week. I feel more relaxed and happy too.

    I've been reading Dr. Fung's info on fasting and thought I'd try it to get myself out of a weight loss plateau. I'm eating only one meal per day and surprisingly - I'm never really hungry. It's easy. I attribute this to the fact that I was already burning fat on LCHF before I started. My body is used to using fat for fuel, and apparently it doesn't have a problem switching to stored fat when I skip dinner. If I missed a meal on my old diet - before LCHF, I was light headed and ravenous a few hours after the missed meal and wanted to eat everything in sight. Fasting would have been torture. Now, I look forward to my lunch with the mild hunger that makes everything taste better. Weight loss is back on track with no real hardship. Who would have guessed?

    Reply: #4251
  48. Karen Glatz
    You might try going to one meal per day LCHF for a while. I found it surprisingly easy and it kick started my weight loss again. The 24 hr fast seemed to help even though I was eating as much as I wanted in that one meal.
    Reply: #4250
  49. Matthew S. Bowser
    Low Carb, High Fat Diet is all about lose weight and to control your blood sugar but no one seems to stick with it. What do you guys think of this article? http://totalbodyblueprint.net/2015/10/17/why-paleo-fails/
  50. I'm with Karen here.

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