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.

Low-carb diets just work. They’ve been used for over 150 years and there are tons of success stories. Dozens of scientific studies prove that compared to other diets, low carb is more effective.

This page contains everything you need to make low carb simple – a guide to what to eat, what to avoid, hundreds of awesome low-carb recipes and our free 2-week get started challenge.

Alternatively just use our free 2-week low-carb meal plan, and if you want more, our amazing low-carb meal planner service (free trial).



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.

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.

Is low carb right for you?

checklistMost people can 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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How to Eat Low-Carb, High-Fat Video Course

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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 sometimes 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:



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 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.

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 most common problems 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.




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




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.


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



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. Depirts: Thanks for the Dr.Miller link; good to see more docs on the right side of fats.
  2. Zepp
    For you english speaking, thats want to know how it started in Sweden, can now read two of the first books translated to english!



    And from Norway;


  3. Tom

    I've searched the site but can't find anything about bad breath. Has anyone experienced this on LC? There's lots on the internet but I prefer to get my info from places like this.

    Any ideas?

  4. Zepp
    Its cald Ketobreath.. and this i typical to smell acceton, peticulary in the begining.

    There is altso Dragonbreath.. but thát is not to prefer, becuse then you use protein as energi, its smell amonia.

  5. Diane
    Well, I've been eating this way now since September or so. I've lost enough weight that I don't have to worry about my jeans coming out of the drier. I used to use the 2nd-to-the-last hole on my belt but now I use the 4th-to-the-last hole. I went on vacation over the holidays. I hate very cleanly but I did eat some potatoes a couple times and had 2 pints of beer. I gained an inch on my belly from that. I wonder how long it takes your body to be more resilient than this, to be able to handle a little bit of carbs once in a while and not blow up like a balloon or am I just doomed to never drink a beer or eat a potato.
  6. Diane
    Woops, that should be "I ate" not "I hate".
  7. Wow what a wealth of health information! Love the food evolution picture lol.
  8. Zepp
  9. Ricardo
    This site is so full of very useful information. I can't believe all these people paying so much attention to the spelling... Yes there were few mistakes but I did not have a problem understanding the message. Doc is doing a great job and went the extra mile to let us english speaking people learn how to be healthy. Thank you Doc.
  10. Larry Thomson
    What do you think about oatmeal for breakfast, it does a great job of keeping me regular
  11. Zepp
    Well, many peopel do eat oatmeal for breakfast and have a god healt anyway.. but its not lowcarb at all.

    If you have trubbel with high glykemic load its not that healty.. its almost carbs.

    And if any have problems about glucose metabolism then its no big differens about what you name the carbs.. its all gonna be glucose in your blod in the end.

  12. Ashish
    Hello Friend , I am Ashish from India and i am 20 year old ,and my weight is 82kg(180 Pound) i am vegeterian then what should i take in food ,i am in big trouble help me.
  13. Margaretrc
    Ashish, eat a lot of coconut. Coconut is low carb, high fat, vegetarian and the fat in it is extremely healthy! It's kind of the perfect food. You say you are vegetarian, but you don't say what kind of vegetarian. If your diet allows, eat eggs and full fat yogurt for protein. Eat vegetables, peanuts. Eat as little rice and dahl, as possible. I know you have to eat some, but keep it as little as possible. If you are not bound by religion to be vegetarian, consider eating fish.
    I grew up in South India, my brother still lives there and his girlfriend is having some of the same struggles (she is type 2 diabetic.)
  14. It is the best time to make some plans for the longer term and it is time to be happy. I have read this submit and if I may I want to suggest you few fascinating things or tips. Perhaps you could write next articles relating to this article. I wish to learn more things approximately it!
  15. clairebear
    Hi there,
    It's really interesting reading everything on here! I'm starting tomorrow :)
    Does anyone know how long oopsies keep in the fridge? And could you freeze them ok??

    Cheers :)

  16. JR
    Much of the above is dubious and the truth is twisted. As one example, think about this statement:

    '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?'

    Animals exercise ALL THE TIME, and only have access to foods which are good for them. Throughout our evolutionary history, humans have craved fats, sugars etc because these are essential and were extremely difficult to find. Now that we have them in excess, they are bad do us harm, not good.

    Also, while there is evidence that high fat diets cause fat loss, there is also substantial evidence that this is VERY UNHEALTHY in other areas e.g. raising cholesterol.

    Take all the above with a pinch of salt (does the diet allow this?). The advice is free but the author wants you to buy his book, and personally I dont trust advice when the advice giver has a vested interest in me taking it.

  17. @TomSays: My dental checkups improved remarkably after going LCHF. I've got a small fortune invested in my mouth from repairs, crowns, etc., due to growing up with no flouride toothpaste and a starchy diet. I've heard from other people who have gone low carb that their dental check ups improve; mainly because almost no plaque develops. Sugar and starch do cause caries.
  18. ROY
  19. FrankG
    @JR #416 -- you have clearly never watched a pride of lions sleeping all day, or an herd of herbivores sitting in the shade chewing the cud, or even a family group of mountain gorillas if you think that "Animals exercise ALL THE TIME..."

    Watch any documentary of traditional human groups -- say recently discovered in the Amazon basin -- and see just how much time is spent in camp, lounging on an hammock or sitting around the fire. Yes there are periods of more intense activity but not all day, every day.

    As for Dr Eenfeldt's ulterior motive being to sell us a book... it is not even translated into English!

    Your arguments are specious and make me question your motivation to post here.


    @Nan $417 -- yes indeed! My teeth and gums have gone from strength to strength, eating this way. :-)

  20. Depirts
    Living a LCHF lifestyle there are a few suggestions in this link I don't practice such as eating most legumes and brown rice but, the main message is obvious give up grains....


  21. Depirts
    Hi Clairebear;

    Here's some info via Jimmy Moore's "livinlavidalowcarb.com/blog"

    re: Oopsies' storage and freezing:

    I store them in a Ziplock bag with the bag open partially (this way they breathe and don't get too moist) and keep them in the fridge after the first day. Then, when you want to use them, take them out and set them on the counter for 15-30 minutes or until they are room temperature. This makes them more "dry" and less sticky.

    As for freezing, I tried freezing and they do freeze. This time you want to close the Ziplock when storing (I only store two per bag). To thaw, let them rest on the counter until room temperature in the bag with the bag open. When they're close to room temperature, set them outside of the bag so that they can "dry" out slightly for use.

    Thanks to Jimmy Moore for posting this on his site


  22. clairebear
    Awesome, thanks! I'm off to the supermarket now :)
  23. It's crazy how good this diet works. And I'm a living proof of it.

    Before I came to US, I got a bit overweight.
    I started doing the "Starving diet" cutting down calories (500 less than you consume per day).
    It was REALLY hard, I had cravings all the time, and it was hard to not cheat on the diet.
    After frustration and losing about 3-4 pounds i totally gave up and I heard from my mom about this diet, and Yeah i didn't believe in it at all. But since i was about to give up I didn't have any choice.

    I started the LCHF, and i went down...total: 20 pounds and this is from 200 pounds to 180 in 2-3 months.

    So I moved to California from Sweden, starting to work out, and tried to keep the LCHF diet, which was pretty hard because I'm not really used to the food here (EVERYTHING has carbs, even meat can have carbs added)
    I started thinking of gaining muscle tissue, so I started bulking with a personal trainer.

    And yes the trainer told me "Eat lots of carbs and protein).
    So i started doing that... Within 4 months, i was back at 200 pounds, with more fat than muscles gained.

    So i started with the same procedure again after 4 months, because my trainer told so.
    "Eat lean white meat, every 3 hours, maximum 2100 calories a day".
    So I did so, 2 months passed, i lost about 3-4 pounds... from eating whole weat foods and low fat.

    So I gave up and went back to LCHF again, now that i know more about the products in US it makes the diet easier.
    Guess what... My weight is dropping, and I'm gaining in muscles!!!

    It's hard for me to reach out to the fat american people here and say to them that carbs are the enemies, because these guys brains have been so brainwashed about how bad Sat fat is, that it's impossible to turn them. And their sugar addiction doesn't make it better.

    There's got to be a way to make people here understand, but yes it will take a very long time I think, maybe try to get to the talk shows, like Oprah, or other talk shows that are actually open to diets.

  24. Wow this is great , you know what my girlfriend ate only fruits and vegetables.
    me I wanna eat what I want LOL. and oh by the way sometimes the cause of bad breath is diseases, like ulcer etc.
  25. About Oopsies. The recipe on this blog is unnecessarily complicated, for example, there's really no need to separate the whites from the yolks and beat separately. You can simply mix all the ingredients together, let rest for 5 minutes and bake.
    I use TWO eggs (not three) and add 100 grams greek yogurt to this mix along with 50 grams of ground linseeds. I can store them in an airtight container in the fridge for a few days and toast them when I'm ready to eat them.
  26. Wendy Thornton
    Everyone should read "The China Study" by T. Colin Campbell, PhD and Thomas M Campbell, MD. This LCHF diet is potentially dangerous for some people.
  27. Margaretrc
    @Wendy Thornton, "The China Study" has been soundly debunked by many qualified people. The data from the study does not back up the conclusions reached in the book. For an excellent analysis, go to Denise Minger's site: http://rawfoodsos.com/2010/08/03/the-china-study-a-formal-analysis-an... or http://rawfoodsos.com/2010/07/07/the-china-study-fact-or-fallac/ This is the best, though far from the only, analysis. And what's your evidence that the LCHF diet is potentially dangerous for some people. For whom? Why? There are numerous random, controlled studies showing that it is effective in weight loss, control of diabetes, and improvement of CVD risk factors, all good things.
  28. Milton
    This place sure does attract China Study adherents by the handful, doesn't it?

    @416: "Animals exercise ALL THE TIME, and only have access to foods which are good for them."

    Wild animals are a bad comparison for diet and health, although I do think that there is an important factor there for modern-day humans.

    Animals in the wild only exercise as much as they NEED to. As FrankG pointed out, most of them will spend the bulk of their day resting, not exercising. In the wild, getting the food you need often requires considerable effort (for meat eaters especially) and considerable risk (for prey species). They generally have access to foods that they are adapted to survive on, and the amount tends to be limited, either by the effort required to obtain it or by scarcity, or both. Energy that is not expended on feeding or reproduction is wasted, and wasting energy in that environment is dangerous.

    Modern, civilized human societies have turned that situation completely on its head. We generally have access to much more food than we need, and we have spent centuries finding more and more ways to make our lives less physically stressful. More and more people are in a situation where the only exercise they are required to do is minimal, and the reward is an abundance of foods designed to provide a full sensory experience. It is no surprise that for most of us, the effort is in the opposite direction: in order to be healthy and fit, we must deliberately plan our lives in order to AVOID food and SEEK OUT exercise.

    The question that sites like this one seek to answer is 'which type of foods to avoid, and which to prioritize?' Animals in the wild do not have this luxury, and most humans are not forced to gather or hunt for each meal of the day. Research into optimal nutrition and diets is (IMO) both pitifully lacking and of dubious merit (Campbell's China Study being a shining example of the latter). So we keep searching and learning, seeking and discovering.

  29. I just couldn't depart your web site prior to suggesting that I really enjoyed the usual information an individual supply for your guests? Is going to be back often in order to investigate cross-check new posts
  30. clairebear
    @Del LaGrace Volcano
    Thanks for that! It's a pain doing the whites separately! I used to use a 'pizza' base that was cream cheese, egg and cheese, which was great but certainly a lot runnier than the oopsies mix. They're pretty good!
    I had streaky bacon, scrambled eggs and hollandaise sauce for brekkie this morning...my dream breakfast!!
  31. Benni
    I've a question: Has anyone noticed whether carrageenan slows or impedes weight loss on this diet?

    I'm 41, female, and have successfully done some version of Atkins for most of my adult life.

    Two years ago I started taking a very low dose (only 12.5 mg) of Seroquel for insomnia, and gained a bunch of weight. It caused terrible carb cravings about 1 hour after taking it but, beyond that, I just started gaining weight rapidly in spite of being very good with my diet. So I stopped the Seroquel as it was the only reason I had to explain the rapid weight gain.

    Now I am being very, very strict with my diet. No more than 20 carbs per day, plenty of fat, protein, and even strict with how much salad and greens I'm eating, but I am not losing anything. It has always worked in the past, just as is promised on this and many other websites.

    I am in ketosis (moderate - dark on the keto strips) and should be losing weight.

    The only thing I can see that is different for my weight loss now vs. other times in the past is that nowadays, even my organic (Organic Horizon's and almost every other brand) cream has carrageenan added to it; whereas this was not the norm a few years ago.

    Would very much appreciate comments from folks who have experimented with carrageenan to see if it is the culprit.

  32. Depirts
    Hi Benni;

    Sorry to hear you're not having success with your weight loss. When you said you were having plenty of fat which fats are you eating? Also are you counting your calories? A LCHF lifestyle should diminish your desire to eat as much. Are you eating less?

    There are so many variables to consider when eating low carb. Go to the website below and read "Top ten low carb mistakes". Perhaps you'll find an answer to your obstacle. If you're still facing a roadblock come back, there are a lot of caring people here more than happy to help you out. Good luck!


  33. Depirts
    Hi Benni;

    Sorry I gave the wrong website. Here's the correct one.........


  34. Zoe
    There is nothing about legumes? Are lentils/chick peas/beans ok or bad?
  35. Depirts
    Hi Zoe;

    Check this website............ I don't eat too many legumes as they are high in carbs but, there is a comment here about so called "safe starches". I tend to view it as one would view smoking cigarettes with a filter(less bad) vs no filter. With it being "less bad" does it make it okay?

    It is said on the website...... "in moderation, they(legumes) can be excellent choices for people who don't process sugar well."


  36. Diane
    Watch out for that Organic Horizon's cream. It's ultra-pasturized which means the proteins in it are destroyed and derranged by the extreme high temperatures. Most dairy in the grocery store is in the refrigerator for show as it's all actually shelf-stable and could be set on the shelf next to the flour and oil. Get your cream from a health food store or farmer and get it either raw or normal pasturized without additional ingredients for masking the damage. Eating in the US is really difficult. There's almost no real food left.
  37. Benni
    Hi Depirts and Diane, and thanks for replying to my question about Carageenan.

    As a test yesterday, I ate only a small amount of cheese, and some coffee with cream, and gained and ounce. I exercised twice as much as usual and even skipped dinner. so this is becoming perplexing.

    When I consume fat, it is cream, butter, fat found naturally in meat meat, coconut oil, and rarely, olive oil. I gave up polyunsaturated fats (liquid vegetable oils) of all kinds, including my beloved mayo, about 8 months ago and noticed many health benefits from doing so.

    Regarding the link provided by Depirts, I am an old pro at low carb living. I've been on this 20 or fewer carbs plan since Dec 19th, and am not over-consuming calories so that is not the problem.

    I am not hungry. I feel great. I am just not losing weight.

    I think Diane is right re the ultra pasteurized cream. It could just be the ultra pasteurization and not the added chemicals. It totally sucks that we can't even buy organic food that is unadulterated in this country! Diane's comment reminds me that a few months ago, when I was not low carbing, I discovered myself losing weight simply drinking milk from a local dairy - it wasn't raw milk - but it was from grassfed cows. I've become so discouraged with this inability to lose weight that I've considered stopping the LCHF and just drinking that milk to see if it would work.

    But first, I will try buying that same brand but just in cream instead of milk - giving up up the carrageenan/ultra pasteurized cream to see if that is the culprit. I do tend to use a lot of it.

    In the interim, if anyone has direct experience with whether carrageenan causes weight gain, I'd be glad to hear about it.


  38. Zepp
    Health concernsThe Joint FAO/WHO expert committee on food additives states that, "based on the information available, it is inadvisable to use carrageenan or processed eucheuma seaweed in infant formulas".[15] There is evidence from studies performed on rats, guinea pigs, and monkeys that indicates that degraded carrageenan (poligeenan) may cause ulcerations in the gastro-intestinal tract and gastro-intestinal cancer.[16] Poligeenan is produced from carrageenan subjected to high temperatures and acidity. The average carrageenan molecule weighs over 100,000 Da while poligeenans have a molecular weight of less than 50,000 Da. A scientific committee working on behalf of the European Commission has recommended that the amount of degraded carrageenan be limited to a maximum of 5% (which is the limit of detection) of total carrageenan mass. Upon testing samples of foods containing high molecular weight carrageens, researchers found no poligeenan.[17]

    A study published in 2006 indicates that carrageenan induces inflammation in human intestinal epithelial cells in tissue culture through a BCL10-mediated pathway that leads to activation of NFkappaB and IL-8.[18] Carrageenan may be immunogenic due to its unusual alpha-1,3-galactosidic link that is part of its disaccharide unit structure. Consumption of carrageenan may have a role in intestinal inflammation and possibly inflammatory bowel disease, since BCL10 resembles NOD2, mutations of which are associated with genetic proclivity to Crohn's Disease.

    Carrageenan is reported to interfere with macrophage activity.[19][20][21]


    Mayby not the most toxic food aditive, but totaly unnesecery whith real food.

  39. Benni
    Thanks, Zepp!

    Scientist Ray Peat (Google him) states that Carrageenan causes weight gain, cancer, and is the culprit in many milk allergies as well.


    I'm so disgusted with American food. We are a society that is solely driven by price. They can make it last a little longer, and cost a little less, and also taste a lot worse, by adding crap to it, and we just continue buying the stuff because we're none the wiser. We are getting sick from so many little things. ORGANIC food is supposed to be natural food. We already accept that it costs more. But when they start adding carrageenan to our organic milk products, it's time to start sending nasty letters and boycotting those companies who do it.

  40. Margaretrc
    Zoe, some people also recommend not eating too many legumes. In addition to being relatively high in carbohydrates, they are also a source of lectins (also found in wheat and other grains), which are proteins associated with problems in the gut, such as leaky gut. http://www.marksdailyapple.com/lectins/#axzz1jBeCvYLf
  41. Bad breath and body odor can result from ketone production, a by-product of fat burning, but if you drink plenty fluids (1-3 litres daily), it is rarely a problem. Chewing some mint or parsley can help, along w/good dental hygiene.
  42. Garth Turner
    As LCHF has not exactly taken off so far in the UK, in fact if I tell people I don't eat carbs but lots of saturated fat they look at me as if I have 2 heads. What i'm looking for is a good Uk website or forum,where we can exchange ideas and recipies.
    Many thanks in advance.
    Love this web site though :-)
  43. Depirts
    Hi Garth;

    Perhaps this one will be what you're looking for........


  44. Anita
    Hi Garth,

    I have been using the recipes from Karen Barnaby's book, "The Low-Carb Gourmet"for some considerable time now. They're easy to follow and most important of all, delicious!! You can find the cookbook on Amazon.co.uk

  45. Garth Turner
    Many thanks folks!! it s just that most of the recipie web sites and books ( which I have bought) are geared for USA food tastes, and some of the ingredients just dont work for us. I have seen The Karen Barnaby book, and pick another one instead, which in hindsight wasnt a great idea. So Iwll go back to Amazon and order it. Many thanks again!!
  46. Margaretrc
    @Garth Turner, here is a UK site I've frequented. They have a blog, videos, recipes, lots of good stuff. http://www.lowcarbdiabetic.co.uk/ I wish the blog were updated more--it used to be--but...
  47. L
    I loved the Youtube presentation which is where I found you. I am a vegetarian and so I think I do overdose on carbs! I am not obese but would love to shift what seems to be stubborn tummy fat......

    Am I doomed as I am a veggie and dont even eat fish and not so keen on eggs either....any ideas and I will happily try them...

    You are doing amazing stuff out there with this site.....wonderful!

  48. Zepp

    You can always use some more fats.. in your case then cocnut oil and oliv oil, then there is not that much need to eat to much carbs for energy.

  49. Garth Turner
    Ok, so the latest study to come of Sweden no less, says eating 2 rashers of bacon a day can increase your chnces of getting Pancreas cancer by 20%? Is this study believible?
  50. Garth Turner
    Many thanks Margaretrc, I will go there right now ;-)
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