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

 



 

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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. Great news Karen! I recently ate once a day for 3 months myself and had a great time. :)
  2. Surfdancer
    Very impressive stories!!

    2 questions please:

    1) What about fat in dairy- it's a sponge for toxins- of which, even organic animals have much of. Breast milk examined in even very healthy mothers showed tons of enviromental toxins. By eating dairy, esp fatty dairy aren't we ingesting far more environmental toxins?

    2) What about the harmful effects of ketones in the body that come with eating a very low carb diet?

    Thanks in advance!!

    Reply: #4253
  3. 1) If you're concerned about toxins in dairy fat I'd recommend going for organic dairy. Personally, I don't worry much about it.
    2) I'm not aware of these "harmful effects" you are referring to.

    Just get started Surfdancer. :)

    Bjarte - Team Diet Doctor

  4. priya
    Is grilled salmon ( at 220 degree celcius for 20 mins ) eaten on LCHF? After grilling with olive oil and few herbs, while eating I add cheese on top, Is this an LCHF food... I grill it in glass bowl convection oven ( NOT the MICROWAVE OVEN)

    Kindly suggest

  5. Hazel
    THE REAL MEAL REVOLUTION at amazon, used copy $396.00.
    Are you kidding?
  6. Tim
    I really don't know where to start...
    A friend suffering cancer and depression suggested LCHF for my major depressive illness I've suffered increasingly for the last twenty plus years, he said it had helped him, his mood and his enjoyment of life. What I didn't know at the start was that he got these improvements within one week!
    I found exactly the same, although not cured, time will be required, there has been such a significant improvement in my mental health that I can now see a future.
    Energy levels are up, depressive episodes down and lesser degree and enjoying things again!
    What has been a bonus, is the health improvements.
    Lost 10kg within a week, now down 15kg after two weeks.
    I got some blood tests to see how things had changed...
    Cholesterol from 7 to 4.3
    LDL from 4.9 to 2.8
    Testosterone, would you believe from 10.1 to 18.9, back into normal range.
    Interestingly my blood sugars haven't changed and are around the 5 mark.
    Salts, bicarb, etc all good!
    Blood pressure and heart rate down to normal.
    Yes there is some getting used to the diet, and you do make mistakes, but I'm not snacking, sticking to my two, wonderful interesting meals a day and not struggling to do so.
    Some interesting information for mistakes to 'tweak' your diet here. main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1143/Eight_Common_but_Dangerous_Mistakes_of_A_High-Fat_.aspx
    Thanks dietdoctor, you have changed, if not saved my life.
    Reply: #4257
  7. Tim
    correction to my last post,the scales were 5 kg out, lost 5kg each week, sorry.
  8. Nina
    So this is a high fat, high protein, high sodium, high fiber diet. I can dig that. I crave meat like nobody's business, salt too. Unless it's fruit, I rarely enjoy sugar, unless it's in my coffee...but with full cream in my coffee, I don't need sugar! Would it be OK to take a supplemental multivitamin with this? And I feel like the radical amount of salt suggested is not too good...and for the love of God, who even suggests butter on cheese?! Haha
  9. Maria
    Hi, Has anyone ever used 'Shirataki noodles', if 'yes' is it lchf?
    Replies: #4262, #4280, #4293
  10. olive
    I used it quite often but did not understand ICHF.
  11. Lyn
    How would one control stress related eating? I have been on LCHF for the past two years BUT......every time I experience stress, nothing but nothing can stop me from not eating chocolates. I self sabotage my desire to be at a normal weight.
  12. Jessica
    Yes, it is lchf.

    Hi, Has anyone ever used 'Shirataki noodles', if 'yes' is it lchf?

  13. Carlo
    Hey guys,

    Male, 6' , 37 y/o, 220lbs. Been working out on/off for 15 years.
    I've done ALL diets available known to mankind. ALL of them. Ive struggled with being slightly overweight all my life. I've gotten down to 180lbs once in my life, and it was with LCHF, after reading "Trick and Treat" book.
    Now my problem is this: when I had done LCHF, at first I felt great, eating all my favorite foods while losing weight. No counting, no weighing, no stressing, just instincts. But after around 6 months of strict LCHF, I hit a MASSIVE wall. I wouldn't have energy to finish my days work(physical job), straight home on the couch. After that, I stopped going to the gym to lift weights. After that, I started with debilitating headaches and migraines. Ended up in the emergency room twice with cluster headaches(I don't wish this on my worst enemy). Doctors did what they do and prescribed antidepressants, which I never took.

    After these hard moments, I decided to let go of my LCHF diet, thinking of my ancestors in Italy who probably ate enormous amounts of pasta and bread, and died well in their late 90s.. Got me thinking that maybe it was my "caveman" diet that got me sick.. Btw, I had never been depressed one day in my life before those episodes...

    So now I'm back on the 5-6 meals/day, low(ish) fat, lifting 3 times/week. I look good with a shirt on, but different story with shirt off. Cannot seem to go under 220lbs, while being hungry all the time, and that dreadful 3 o'clock slump.

    I started thinking of LCHF again, so here I am. But I'm slightly afraid to try it again, considering what happened last time. Has anyone ever experienced something like this as well?

    Maybe I had done something wrong first time around??

    I really believe that this is the way we were supposed to eat in the first place, but I'm afraid of getting sick again..

    Thoughts?

    Thank you for reading my story
    (Sorry my English is not 100%)

    Replies: #4265, #4272, #4297
  14. Christina
    I was wondering if raw honey would be OK to use instead of coconut aminos?
  15. Vilma
    I really doubt the diet was the cause of you getting ill, especially since you had already been on it for half a year. Of course my background is different since I have been severely depressed for years now and the episodes come and go also with LCHF. The diet has, however, made the episodes milder and given me more energy (I have been on lcfh for three years now). Even though it's a great, healthy diet, it's still just food, not a miracle that counters all other happenings in life. I think you should try thinking what other things were there going on in your life when you got ill, like for example sudden stress. Of course it's possible you incorporated some food you are allergic to into your diet around that time, though it doesn't sound like an allergic reaction to me. I think you are good to go and give lchf another try.
  16. bill
    Can I eat Peas on this ?
  17. bill
    Can I eat Farro on this diet ?
  18. Gina
    I started this in Oct. 2015 but I do enjoy a cookie during the holidays and the very rare occasion, I need a good piece of freshly baked bread. But for the most part, I'm all about the LCHF life. I never thought I could live a day without pasta. I'm Italian, I grew up on heavy pasta dishes and of course a hunk of Italian bread to go with it. I never properly sliced bread, just ripped it apart like a damn animal. Those days are long gone. I have proof that this lifestyle works. For years, I've struggled to maintain a healthy weight. It doesn't come easy though. I was always prone to being fat. I was previously on a low fat/cal diet and working out 5-7 days a week. I lost a lot of weight but felt blobby and still looked chubs especially in my midsection. Since LCHF, my midsection is slimming down and overall, I'm seeing the hard work from exercising. It's that simple, quit the carbs and your reserved fat is burned during activity. Some would scream at the amount of fat I eat especially from some people that still stay faithful to the low fat lifestyle even though they are still overweight. I basically eat a bowl of full fat cheese and nuts for breakfast every morning. It keeps me full until lunch and I never experience those sugar spikes and dips like I would when I would get a bagel for breakfast. I'm now a size 2 in jeans and I never was this small even during my stunt with an ED back as a teen. I feel healthy now. I look better now. Plus, I'm a girl that can eat! In fact, one of my ex's nicknamed me "chow master." I'm NEVER hungry with LCHF. This is what works for me so I'm sticking to it.
  19. Carlo
    "just ripped it apart like a damn animal" hahaha.. Made me laugh, thanks. Ya, I could relate to that one, growing up in an italian family. Food is everything. Just now after the holidays, after smashing several pounds of homemade lasagna, italian pastries UNTIL I had to go lie on the couch because I couldn't move anymore. I told myslef that I do not want to feel like this anymore. I know I am to blame, not the carbs..

    Thank you for sharing you story, as I was still scared to start this diet. But I will definitely dive in head first..

    Buon anno e tanti auguri !

    Carlo

  20. fariesal
    Is this diet can suit with SLE patient?
  21. Tina
    I'm starting on week 2, and have lost 8 pounds already! I'm not hungry! The recipes are fabulous! I've recommended this website to many of my friends! I realize the first week weight loss is mostly water, but hey! water weight loss is weight loss! I'm happy! My energy levels are up! I am hopeful for the future.
  22. LDL
    Hi, Carlo.

    It sounds like you were doing well on the standard ketogenic diet for 6 months. Then you reached a point where your body was trying to continue doing what it's been doing but you weren't providing it with enough of the building blocks it needed. If you were feeling better and increasing the number of times you worked out then you probably needed to increase your amount of protein intake. When you reach that point again, which should be at about the 5 month mark going by your previous attempt, I suggest you slowly increase your protein intake so that you are eating about 30-40g per day. When you begin working out again, eat a small carb heavy snack of about 25-50g 30 mins before your workout. Something containing dextrose or glucose but avoid anything with fructose since fructose will stimulate rapid glycogen production in the liver which would be counterproductive. A Snickers bar would be ideal since it contains protein as well as the carbohydrates you'll need and more importantly USE during that workout session. This is part of the Targeted ketogenic diet. If you begin to be more athletic or weightlift on a daily basis, you may need to transit to the Cyclical ketogenic diet which will give you the ability to further customize your lifestyle to accommodate continued weight loss if necessary, build muscle mass and maintain your weight without the debilitating effects that caused you to abandon following that lifestyle.

    This site has a lot of good information on it. http://www.ruled.me/3-ketogogenic-diets-skd-ckd-tkd/

    Good luck, I really hope it helps.

  23. CC
    Can we eat pumpkin?
    Reply: #4274
  24. Can we eat pumpkin?

    Hi CC!

    Yes we can eat it (but don't eat to much of it). Pumpkins contains around 5 grams carbs per 100. So don't forget to add a lot of fat from other sources when you eat it. :)

  25. Marek
    We know low carb diet in Poland since 1975, it is known as "Kwasniewski diet" or "optimal diet" and I think it is the best nutrition model ever ...:-)
  26. Peter
    1 Question: Can you advise the effect of a LCHF diet on the major organs of the body, I saw a documentary that revealed the amount of fatty deposits that collect around the major organs and the link to major organ failure?
  27. Julia
    Hi there, I have been following LCHF for 3 weeks, the first week I just used my own ideas and food and lost about 1.5kg I have 9 to lose. 2nd week I decided to follow the menu plan from the website and did not lose anything, this is week 2 and I seem to have gained 400g. I have been following it to a T, not sure what I could be doing wrong. Any ideas?
  28. Dragos
    Hi,
    I just started this diet and still reading about it, trying to learn more. My only concern at this moment is that the people eating like this 20k years ago had a very short life, I'm 38 and most of them by this time were dead by natural causes. I am a very active person but due to age and five meals/day, I lost my "six pack", I hope this diet combined with my daily exercise will help up.
    I have one question, whey protein isolate,creatine, glutamine and a vitamine complex are part of my daily intake, will it have a negative influence on my lchf diet?
    (Srry about my english, not a english speaker)
  29. Linda
    I loved this program. I was on it for over 3 weeks. Then I went off because I was so fed up with having to drink salted chicken broth constantly - even after 3 weeks! Is this normal?? I never seemed to be able to keep control over feeling like crap (because sodium levels would drop and make me feel horrible).
  30. Linda
    Yes. You'll find some people love them and other people can't stand them. I was one of those. The texture is something you have to get used to - and when you first open the package, it smells like a dead fish. Not the most appetizing smell, for sure. Good luck :)
  31. Debbie
    I did the 2-week challenge....lost 4 pounds and hubby lost 9. But now what? Where do we go to find recipes/food ideas for continuing on? A Paleo cookbook?
  32. Albert
    just getting started had a question regarding milk. I drink roughly 2-3 cups of coffee a day and its stated to be careful with milk because of the natural sugar in it. Is the same true for Half & Half creamer?
  33. Steve
    I use half & half creamer, it's only 1 carb per serving. It doesn't raise my blood sugar like powder creamer does. As for milk i never use it in my coffee, might not be too bad as long you have a little milk with your coffee and not have a little coffee with your milk
  34. Connie
    I just read this after being on the Keteogenic diet and it is alarming. Do you have any rebuttal to this article?
    http://muscle-insider.com/content/my-opinion-ketogenic-diets
    Thank you
    Reply: #4323
  35. Dr Elizabeth
    Zero calorie foods are healthy and make an excellent addition to your weight loss diet. These foods keep you full for longer time on fewer calories. You simply do not have to worry about eating these foods in large quantities. Here is a list of the best zero calorie foods that you can include in your diet.
    The data is selected carefully from extensive database of *United States Department of Agriculture (‪#USDA‬). USDA contains large amount of data (8000 plus foods) - they built their Pyramid with it!
    Download the ‪#FOOD‬ LIST which is available at Google Play Store : https://play.google.com/store/apps/details?id=com.bitapp.low.calories
    Reply: #4294
  36. Jessie
    Hi there, how about cooking methods? Can we eat fried foods, e.g Fried Chicken?
  37. 1 comment removed
  38. Muhammad Ali
    This is Muhammad Ali From Pakistan. I am 28 years old. I was on Fasting Blood sugar level - 200 to 250 and Random 350 to 380. Only this page change my life, After Reading this page i have controlled/Maintained my sugar level to FBS - 90 to 110 and Random upto 170....
    Thanks for LCHF.

    If any one try to contact me regarding sugar level please contact me on ali_raza_77_pk@hotmail.com

    Thanks dietdoctor.com

    Regards,
    Muhammad Ali

  39. Debbie
    I have a question. I am trying to get into ketosis. Fasting glucose is between 100 - 135 my ketone I only test weekly now because of expence, but ran around 0.5. When I tested daily. I'm 53 am 5'11 and weigh 220 female. I have been following a keto/low carb lifestyle now about 120 days. My Ave total daily carbs are between 10-30 daily, protein is between 80-100g and fat Ave is 70% am I doing something wrong? What do you suggest to get my self in ketosis? Decrease carbs and protein further and add more fat?
    Reply: #4290
  40. Exactly, if you cut the carbs even further and some of the protein that should do it. I have the same personal experience, that only a very strict diet will get me into a more optimal nutritional ketosis ( levels above 1+ mmol/L).

    I have a question. I am trying to get into ketosis. Fasting glucose is between 100 - 135 my ketone I only test weekly now because of expence, but ran around 0.5. When I tested daily. I'm 53 am 5'11 and weigh 220 female. I have been following a keto/low carb lifestyle now about 120 days. My Ave total daily carbs are between 10-30 daily, protein is between 80-100g and fat Ave is 70% am I doing something wrong? What do you suggest to get my self in ketosis? Decrease carbs and protein further and add more fat?

  41. 1 comment removed
  42. hani
    Hi Andreas,

    Great Great work...!
    Do you have list of product names in US for shopping, Any recommendations
    like i buy Hershey's unsweetened Cocoa powder, Any specific Cheese brands?

    I am trying to consolidate the list so that it is easy and effort less for shopping.
    Please share if you have any or planning to consolidate common favorites of LCHF
    community.

    -Hani

  43. Geraldine Denise
    Yes, they have no carbs that I know of. So they must be HFLC. I eat them about twice a month. I've been on the diet for many weeks now and I continue to lose weight. Albeit slowly.
  44. Geraldine Denise
    Zero calorie foods have different amounts of carbohydrates. Apples and grapefruit are on the list. We are counting carbohydrates NOT calories. At least in last instance. Carbs are what's important.
  45. 1 comment removed
  46. Rob
    Looking for advice on how to lose visceral fat from my belly. I am a Type 1 diabetic 30+ years. I've lost about 4 Kg since starting eating LCHF in January (85 kg body weight but I am broad shouldered 175 cm tall male).

    My blood sugars are very well controlled now and my insulin usage is way down but the belly fat is not moving according to the tape measure. Weight numbers are not as important to me as losing this visceral fat. I walk about 5 km per day and live in a 4 story walk up, I walk the stairs at least 10-15 times per day in my daily life.

    Thanks for any tips.

    Rob

  47. Rob
    Try not being strict LCHF, but liberal LCHF, choose your carbs carefully and try for 50-100 grams for the day. Try and avoid ultra processed foods too, they're just bad. Exercise is linked to a sense of well being, without it, maybe you were missing that feeling of well being. Use your instincts, and test a few different variations of carbs-proteins-fats to find your own personal body hack.

    Good Luck.

  48. 2 comments removed
  49. debbie
    does protein quantity matter in this diet?

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