A low-carb diet for beginners

A low-carb diet is low in carbohydrates, primarily found in sugary foods, pasta and bread. Instead, you eat real foods including protein, natural fats and vegetables.

Studies show that low-carb diets result in weight loss and improved health markers, and just about everyone knows someone who has successfully tried it.1 There’s not even any need to count calories or use special products. So why is it still controversial?

Learn more about low carb and how to use it for your personal goals here. Choose a section or keep reading below.
 

  1. For doctors

 

1. Introduction to low carb

A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carb, high-fat diet (LCHF) or a keto diet.

For decades we’ve been told that fat is detrimental to our health. Meanwhile low-fat “diet” products, often full of sugar, have flooded supermarket shelves. This has been a major mistake, that coincided with the start of the obesity epidemic.

Studies now show that there’s no reason to fear natural fats. Fat is your friend (here’s why). On a low-carb diet, you instead minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.

How does it work? When you avoid sugar and starches, your blood sugar stabilizes and the levels of the fat-storing hormone insulin drop. This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss.2

Studies prove that a low-carb diet makes it easier both to lose weight and to control your blood sugar, among .

 

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. You do not need to count calories or weigh your food. And just forget about industrially produced low-fat products.

Below are examples of what you could eat, alternatively check out our 500+ low-carb recipes.

 

ChecklistWho should NOT do a strict low-carb diet?

Most 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!

Getting started fast

Do you want to get going right away? Make low carb truly simple by signing up for our free two-week low-carb challenge. Or get unlimited meal plans, shopping lists and much else with a free membership trial.

In 60 seconds

Does low carb still seem complicated? Check out our visual low-carb in 60 seconds guide

 


 

2. What to eat on a low-carb diet

In this section you can learn exactly what to eat on low carb, whether you prefer visual guides, detailed food lists, delicious recipes or a simple get started guide.

Let’s start with a quick visual guide to low carb. Here are the basic food groups 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

 
The numbers above are grams of digestible carbs per 100 grams (3.5 ounces). Fiber is not counted, you can eat all the fiber you want.

All foods above are below 5% carbs. 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.

Detailed low-carb foods list

 

Try to avoid

Here’s what you should not eat on low carb – foods full of sugar and starch. As you can see, these foods are much higher in carbs.
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.

Detailed list of foods to avoid

 

What to drink

Low-carb drinks

So what do you drink on low carb? Water is perfect, and so is coffee or tea. Ideally, use no sweeteners. A modest amount of milk or cream is OK (but beware of caffe latte!).

The occasional glass of wine is fine too.

Check out our full guides to low-carb drinks and low-carb alcohol.


 

Visual low-carb guides

Here are more detailed visual guides to the amount of carbs in common foods. Is a specific food item low or high in carbs? Click to find out:

 

Recipes and meal plans

Browse our over 500 delicious low-carb recipes or head over to our 14-day low-carb meal plan for inspiration. You can always find our recipes via the “Recipes” link in the top grey menu. Here are a few popular ones:

Use our premium meal planner tool (free trial) to access tons of weekly meals plans, complete with shopping lists. You can adapt the plans to your liking, skipping any meal, choosing how many people you’re cooking for, and the shopping lists adapt.

Here’s an example meal plan:

  • Keto smoked salmon plateMon
  • Italian keto plateTue
  • Keto chicken and cabbage plateWed
  • Keto mackerel and egg plateThu
  • Keto chicken and green beans plateFri
  • Keto Halloumi cheese and avocado plateSat
  • Keto salmon and spinach plateSun

 
Check out the meal planner tool

 

How low is low carb?

The fewer carbohydrates you eat, the bigger the effects on weight and blood sugar will be. We recommend following the dietary advice as strictly 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.
 

 

Video course

How to Eat Low-Carb, High-Fat Video Course

Here’s an 11-minute video course on how to eat low carb, high fat. Sign up for our free newsletter3 for instant access to it:
 

 

Get started

Keen to get started? Then sign up for our free 2-week low-carb challenge, where you’ll be guided step-by-step through your low-carb journey.

challenge_pic2

 

countries3Low-carb advice in 40 languages

We have written advice on a low-carb diet in 40 languages, including our full Diet Doctor site in Spanish or Swedish. Press this small grey note symbol to choose between other languages:4

 
 


3. Potential benefits of low carb

Why would you consider eating fewer carbs? There are many potential benefits, proven by science and experience, like these four:

 

Low carb and weight lossLose weight

Most people start eating fewer carbs to lose weight, a well-known and often highly effective method. Learn more

However, the reason many people keep eating low carb is more often the powerful health effects, like the following ones.

 

Low carb and diabetes reversalReverse type 2 diabetes

Low-carb diets can normalize blood sugar and thus potentially reverse type 2 diabetes

Low carb can also be very helpful in managing type 1 diabetes

 

Low carb and a calmer stomachCalm your stomach

Low carb can result in a calmer stomach, less (or no) gas, less cramps and pains, etc.

For quite a few people this is the top benefit, and it usually only takes a day or two to experience it. Learn more

 

Reduce sugar cravings with low carbReduce sugar cravings

Are you struggling to stay away from sweet foods, even though you try to eat them in “moderation”? Tons of people do.

Low carb usually reduces and sometimes even eliminates cravings for sweets

 

More common benefits

The four benefits above are the extremely common ones. But there are others that are potentially even more surprising and – at least for some people – lifechanging.

Did you know that low carb often can normalize blood pressure result in less acne, control migraine and epilepsy, and much else?

Follow the links below for more knowledge, stories and science:

 

All low-carb benefits

 

Success stories

We’ve been sent hundreds, if not thousands, of low-carb success stories, and get more every day. Here are a few, and links to all of them sorted by categories:

  • Low carb and me – my journey as a GP
  • A low-carb diet: Maintaining a 70-pound weight loss for five years
  • How I became an LCHF doctor reversing type 2 diabetes
 
 

Top success story videos

 

 

4. Low-carb tips and guides

To make low carb truly simple and enjoyable requires a few new skills. For example, how do you cook low-carb breakfasts that you love? How do you eat more fat? And what’s important to think about when dining out?

Here are all the guides you need.

 

breakfast-800-roundedBreakfast

Breakfast is a great time to eat low carb. Who doesn’t love bacon and eggs? In the unlikely event that you answered “I”, there are even great options with no eggs at all.

Another strong option is to just have a cup of coffee, as many people get less hungry on a low-carb, high-fat diet and don’t really need breakfast at all. This potentially saves you tons of time.

There are many other options – both delicious and fast

 

meals-800-roundedMeals

So, what’s for lunch and dinner? You could for example have meat, fish or chicken dishes with vegetables and a rich full-fat sauce. There are a million alternatives.

Check out this guide to learn to cook amazing low­-carb meals

 

instead-800-roundedInstead of potatoes, pasta and rice

Who needs starchy sides when you can have cauliflower mash or cauliflower rice instead? Not to mention butter-fried green cabbage, yum!

In short, there are lots of great low­-carb alternatives to carb­-rich foods that are both tastier and healthier

 

dining-out-800-rounded-ffDining out

How do you eat low carb at buffets, at a friend’s house or at fast­-food restaurants? The basic idea is to avoid the starchy foods (like bread or pasta) and instead ask for additional natural fat, like butter or olive oil (so you’ll still be satisfied).

There are many more helpful things to know. This guide explains it all

 

snacks-800-roundedSnacks

You probably don’t need to snack as much on low carb, as you’ll feel satisfied longer.

However, if you want something right away you could have cheese, nuts, cold cuts or even an egg. There are lots of amazing options

 

bread-800-roundedBread

Do you have a hard time living without bread?

There are good and bad low-carb options. Spoiler: you’ll probably want to stay away from “low­-carb” bread from the grocery store! Here’s why, and what to do instead

 

fat-rounded800How to eat more fat

Fat is filling and an amazing flavor enhancer. But how do you get in enough of it in your diet? And how much fat should you really eat? Hint: enough to feel satisfied and not hungry.

Learn all about it in this guide

 

cheap-800-rounded-1Avoiding special products

Another common mistake on a low-carb diet is being fooled by the creative marketing of special “low-carb” products. Remember: An effective low-carb diet for weight loss should be based on real food.

Low-carb products like chocolate, candy, pasta and bread often use all kinds of deceptive marketing, while really being junk food – including carbs – in disguise. Learn more

 

cheap-800-rounded-1How to make low carb cheap

Low carb doesn’t have to be expensive. In this guide, you’ll learn how to make it super cheap.

With a little planning and preparation you could save a ton of money

 

low-carb cheatingLow-carb cheating

To cheat or not to cheat? This guide will help you decide, and if you do decide to cheat, it will help you do it smarter

 

More guides

Do you want more low-carb guides? We have more low-carb guides!

 

 

Top videos about low-carb basics

Here are a few of our hundreds of low-carb TV videos, these ones are focussed on low-carb basics:



 

5. Potential side effects on low carb

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.

Another option is to decrease the intake of carbohydrates slowly, over a few weeks, to minimize 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.

Here are side effects that may occur when you suddenly start a strict low-carb diet.

 

cheap-800-rounded-1Induction flu

By far the most common side effect is called the induction flu. It’s what makes some people feel really poorly 2-3 days after starting low carb.

Here are the common symptoms:

  • Headache
  • Fatigue
  • Dizziness
  • Light nausea
  • Irritability

These side effects rapidly subside as your body adapts and your fat burning increases. Within a week, they are usually gone.

The reason for this is that carbohydrate-rich foods may increase 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, resulting in the symptoms above.

You can minimize the induction flu by drinking more fluids and by temporarily increasing your salt intake. A good option is to drink a cup of bouillon/broth one or two times a day. This usually keeps the induction flu minor or even non-existant.

Alternatively, drink a few extra glasses of water and put more salt on your food.

Learn more about induction flu and how to treat it

 

Other common issues on low carb

Beyond the induction flu, there are five more relatively common side effects. Many of them can also be mostly avoided by getting enough fluid and salt.5

There are also more things you can do to minimize any problems, click to read more if you’ve experienced one of these issues:

 

Less common issues

These are less commonly noticed issues, that generally only affect a minority of people:

All low-carb side effects and how to cure them

 

Low-carb myths

Beyond the usually minor and transient side effects that may occur (see above) there are tons of myths and fears that simply don’t hold up to closer scrutiny. For example, your brain is supposed to stop working unless you eat carbs. We’ll, that’s simply wrong.

There are many more unfounded fears about low carb, that are mostly based on myths and misunderstandings. Read all about them on our low-carb myths page, or choose a specific topic below:

 

6. Learn more

Here’s the sixth and final section of this low-carb page. Do you want to truly understand low carb, and get answers to your remaining questions? Or do you want extra inspiration for yourself or for people you’re trying to help?

Find it here, and start becoming a low-carb expert.
 

Low-carb TVLow-carb TV

Get insight, enjoyment and inspiration to help you succeed, from the top low-carb channel on the planet.

Select from hundreds of awesome videos – and we’re adding several more every week. Enjoy!

Join free for a month

 

Low-carb TVHow low carb works

What are you designed to eat, and why can sugar and starch be a problem? Essentially, how does low carb work?

Learn how low carb works

Scientific studies on low carb

 

Low-carb questions and answersQuestions and answers

Are you having problems on low carb? Are you not losing weight like you want to? How many carbs should you eat?

Get answers to your low-carb questions

 

Why fat is your friendWhy fat is your friend

A lot of people still fear natural fat. But really, the whole idea that we should fear fat is based on a scientific mistake, and most open-minded experts now admit it.

Just witness the recent TIME cover to the right, with the text “Eat Butter. Scientists labelled fat the enemy. Why they were wrong.”

Learn more about cholesterol and why fat is your friend

 

Low-carb eventsUpcoming low-carb and keto events

Do you want to meet other low-carb and keto fans and experts? Here’s an updated list of upcoming low-carb and keto events around the world.

 

The Food Revolution

Do you want a summary of the ongoing food revolution? From failed low-fat diets and an epidemic of obesity and diabetes, through a growing realization of our mistakes, and towards a potential health revolution.

Watch this talk by Dr. Andreas Eenfeldt, the founder of Diet Doctor:

 

Next

You’ve reached the end of this page (congratulations!). 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 us at andreas@dietdoctor.com.

 

  1. Scientific studies now prove that compared to other diets, low carb is more effective.

    Here are two of the top studies showing more weight loss and improvements in health markers 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

    Hundreds of success stories: Low-carb success stories

  2. Does this sound too good to be true? Many people think so initially, and then they experience it for themselves.

    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 how low carb works

    Scientific studies on low carb

  3. Our weekly newsletter gives you the top low-carb news, recipes and tips without ads or industry influence. Your email is kept 100% private. To cancel press “unsubscribe” at the bottom of any newsletter.

  4. Arabic, Brazilian Portuguese, Bulgarian, (different version), Chinese, Chinese (Taiwan), Croatian, Czech Dutch, Estonian, Finnish, French, German, Greek, Hebrew, Hungarian, Icelandic, Indonesian, Italian, Japanese, Korean, Latvian, Lithuanian, Macedonian, Norwegian, Polish, Portuguese, Romanian, Russian, Ruthenian, Serbian, Slovak, Spanish, Swahili, Swedish, Thai, Turkish, Ukrainian and Uzbek.

    Do you have another translation or a significant improvement of one of the earlier ones? E-mail us (more info).

  5. E.g. one or two cups of bouillon per day.

4,421 Comments

  1. Grace
    I'm confused. I have 12 pounds to lose, and I did the carb calculator and it said,
    I can have 1351 calories a day on low carb diet which makes sense to me, and I think I can easily do that Then I read some people eat as much as they want on low carb diet. I think if I did that I would gain weight . What is right here I have also read women should be cautious with dairy because if we are not losing then we need to cut our dairy Advice please.
  2. JAN
    Why is it when I paste these recipes in my fitness pal, the calories are astronomical and the net carbs are more then what the recipe states? Instead of 20 a day it ends up being 30 and sometimes more calories per meal then I would eat all day.
    Reply: #4484
  3. Margaret
    Love the video recipes and all your good work. Keep it up. Margaret
  4. Wilja
    I have a question, we eat low carb, 20-50 carbs, using your weekmenyes.
    Lot of vegetables. My husband has succeeded in loosing 13 kg (hope he will loose another 10), but he uses Marevan and is having a problem with low INR lately. His doctor blames the diet. What is your advice?
  5. Monica Valence
    Hola, me encanta la pagina y por supuesto las recetas, me he convertido en una fan incondicional vuestra, lo único que echo en falta en las recetas, que además de poner la cantidad de macros creo que debería incluir también las calorias totales.
  6. 2 comments removed
  7. Geraldine D. Kuss
    Have you read anything about the lowcarb high fat way of life? Grains, any type aren't eaten as they make your blood sugar go up. The types of bread you can eat are in the recipes here and all over Internet. Normally made with almond flour or flax seed flour, + other things like Psillium and eggs. I suggest you read a bit more or watch Dr. Andreas's videos.
  8. june
    i am trying so hard. i do have a low Thyroid. but only loss 2 kg in 3 weeks so up set as i am doing what it says. whats wrong
  9. Geena
    I know I would not be ideal for this but I'm a non diabetic who doesn't eat meat. I also have gall stones (diagnosed 12 years ago). Normally my gall stones don't bother me except if I eat a bit too much fat. If someone wanted to increase fat/decrease carbs and had gall stones, is there a way to work around that?
  10. C Wenn
    AT LAST!! Before I found Keto it took me 3 years to lose 50 lbs... then I flat lined. No matter what I did, I couldn't lose another ounce. A trainer told me to take some time off from the gym [I was on a treadmill, at yoga or lap swimming every other day]

    I thought I was eating "sensibly"... but still ate potatoes, bread and pasta.

    I gained back 20 lbs. THEN I found KETO... I started with Bullet proof coffee and gradually gave up bread... YIKES! I actually did it! I gave up fruit juice, oatmeal, bagels, smoothies and started using Monk Sugar or Xycla in my coffee.

    I lost the 20 lbs.. and now I"m on my way to the best weight in 20 years. AND I lose weight virtually every day. Maybe just 6 ounces... but it works.

    NOW my problem is I"m getting lazy.... I go to the gym maybe 2 times a week... and one yoga class.... I lose weight without the grind..... and it was getting to be a grind.

    KETO is the answer to weight loss.... no carbs in.... burn fat not carbs when I walk, work or just sit. I am furious that I spent 3 years thinking I could eat oatmeal and toast.... and I DO NOT MISS THEM>

  11. B. Robins
    How do you guys maintain this way of eating? I feel like I would eventually get sick of it and gain the weight back.
  12. 1 comment removed
  13. anne
    I'm not bored to eat since 7 months about the same meals, as meat here in Réunion island is antibiotic and industrially fed, and the fish are only deep sea big fish with heavy metals...so just organic chickens and eggs and when I find organic cheeses...it's more easy to find organic vegetables!
  14. 1 comment removed
  15. jenny
    The carbohydrates are present in many of the foods we eat and are the major cause we can not lose weight. https://www.news4girls.com/food/5-recommendations-to-eat-less-carbohy...
  16. Sharie
    Hey there. I've been doing LCHF for many years & very much enjoy my membership to the Diet Doctor site. I've been helping older women lose weight & improve their health through a short program introducing this lifestyle. I then recommend them to your site as a long term solution. I'm just wondering if along with sending them to your site, I can quote information from articles, etc. as long as I give full credit to the source? What is your policy regarding this?

    Thanks for providing such an amazing site. This can change the world!

    Sharie

  17. Sara
    Good evening Doctors,
    My name is Sara.
    I just started the keto diet for two weeks and u can never imagine the thrill of seeing the weight is shedding.

    But what I wanted to ask is this,
    1-Will the high fat and cholesterol in this diet ( eggs, oil, butter ..... Etc) would affect me and cause me dislipidemia ? Or even tripple vessel disease?
    2- I'm a surgeon and I take 24 hours oncalls twice or thrice a week , so in these days I can't Cook the dinner ( I take only the lunch from the previous night's dinner), so I usually end up by eating a can of tuna ( with no bread) ,
    So would this affect my low carb/ keto diet?

  18. john la berge
    seems there is no info posted on the intake of either burdock root and leaves for its inulin properties; or, for the non chinese sourced xylitol, the birch tree sourced sweetener. did i miss either ? thanks john
  19. Bob Faris
    Lots of good questions. Where can one see the answers?
  20. 2 comments removed
  21. Dr.Nazir
    Can anybody explain T2 Diabetes in non obese?
  22. 1 comment removed
  23. Jackie
    Hi all, if I remember correctly, if we see recipes to let you know about them. As I am not sure where to and who to follow I hope it's ok I post here. I found this lamb one and I am going to make it tomorrow. Only 1g of carb. I will let you know how good it is. But I am sure it will because all the recipes I made from the website all were delicious. https://www.bbcgoodfood.com/recipes/roast-leg-lamb-basil-mint-pesto
  24. Bran
    Bacon and eggs every day sounds good but novelty wears off after a while.
  25. Jay
    ^^ Except Keto isn't just bacon and eggs. If you want to see the wide range of foods you can eat, there's a great guide at: http://www.ketogenicmealplan.info - Shows that Keto isn't just bacon / eggs / cheese and all the other cliche foods.
  26. Ioana @LowCarbSpark
    Such a comprehensive guide to the low carb diet approach. For as long as I include so little carbs in my diet, I should always take care to get enough electrolytes. Otherwise, I get headaches and have no energy during the day. Instead of buying expensive electrolyte powders or supplements, I drink this homemade electrolyte drink that makes me feel so much better and enjoy my keto/low carb journey
    https://www.lowcarbspark.com/homemade-keto-electrolyte-drink/
  27. Cory Williams
    Just do it.... I carried around over 50 lbs for 40 years....imagine wearing a fifty pound back pack... sleeping with it... bathing with it...making love with it... always 24/7.
    I lost 80 pounds in two years, fifty of them in 8 months, eating bacon, cheese, whole cream, avocados.... Then I hit the kettle bells and TRX and put on solid muscle.
    No one could believe it. I still cannot imagine what I would be like if I never started Keto. Besides that it is fun, exciting even.

    I work with many people each week and I have helped many of them with their Keto lifestyle, including my sister and my son.
    I am moved when I watch the success stories here. My life was almost over, but now I am "born again" with Keto.
    I teach healing arts, see me at taijionmaui.com

  28. Beth
    I have a new android device and would like to know the best way to listen to Diet Doctor on my way to work. What is the best app to use to access the site.
  29. Neetu
    Is there a diet tracker which I can use to monitor my keto diet?
  30. Ragnhild
    Varför är websidan bara på engelska? Är det möjligt att ändra så att man kan få den även på svenska. Vore tacksam!
    Mvh Ragnhild Tempelman
    Reply: #4483
  31. Peter Biörck Team Diet Doctor
    Hej Ragnhild!

    Följ länken nedan:
    https://www.dietdoctor.com/se/lchf

    Varför är websidan bara på engelska? Är det möjligt att ändra så att man kan få den även på svenska. Vore tacksam!
    Mvh Ragnhild Tempelman

  32. mike
    Just taking a guess, since I read yesterday that MyFitnessPal uses full calories in their database, not net. So maybe the recipe uses net, the app uses the not-net calorie number. Hope that helps.
  33. Scott
    https://health.usnews.com/best-diet/best-diets-overall
    I am wondering how you folks view the information shared in this article. Keto took a pretty good bashing today on the Internet (I get the majority of my news from news aggregator Google News) and it is confusing to read and listen what is being shared on Diet Doctor when it contrasts so sharply with what we read elsewhere. Please weigh in as I am very curious.

    Thanks!

    sk

  34. Jeni
    Can I drink a protein shake with water if it has 7g of carbs, 12g protein, & <1g of sugar and still be within the ok low carb range? It’s the vi shape nutritional shake mix and I would mix with water.
  35. Mark Wagner
    If certain alcohol such as tequila and vodka contain zero carbs then where do the calories come from? They have zero protein, zero carbohydrates, and zero fats. It is my understanding, which apparently is wrong, that calories come from one of these three categories. I’m confused.
  36. jenny
    Reside in Mallorca, where Mallorca and spain eat lots of broad beans Abbas referred in Spain. I note that within your Keto eating plan, which I am following and intermittent fasting, these wonderful little beans are not mentioned, perhaps the following delicious broad bean spanish Tortilla may prove of interest to ADD into your wonderful array of already fabulous recipes, just food for thought?

    Enjoy
    Serves 4/ 6

    400g broad beans, shelled or frozen to be defrosted
    4 tbsp olive oil or 2 olive oil and good knob unsalted butter
    2 tbs dry white wine
    4 large eggs
    Salt and black pepper
    1 tsp fresh cilantro leaves

    Method
    Add oil /butter into pan
    Add white wine
    Add broad beans slowly cook or with frozen until warm
    Add eggs in large bowl whisk well
    Add cooked broad beans
    Add cilantro good handful
    salt and pepper to taste
    Mix all ingredients
    Place more oil butter in pan
    Add egg mix cook until golden underneath and top is starting to firm
    Place plate over the omelette and turn omelette onto the plate, then slide it back into pan for the uncooked side to cook.

    Happy cooking in the Spanish Kitchen.

    Tip. A good investment is a tortilla omelette pan where it has a special lid that attaches to the fry pan, you just pull down the lid, and flip over and place it back onto the heat

  37. Steve
    Pack on the red meats; your cancer specialist with thank you.

    I can agree with cutting out refined carbs, but by ditching beans and unrefined carbs you are throwing out the baby with the bath water. This is another fad diet that will be ridiculed in 20 years.

  38. Edward
    This is basically the weight loss diet that Dr, Atkins developed forty plus years ago. It was attacked and ridiculed for several years but, guess what, it is the only diet that works for most people. Read Dr. Atkins's book,which includes a complete maintenance follow-up after you've lost the bulk of your weight !
    Reply: #4491
  39. raf
    no atkins did not invent keto diet, you should read keto diet history, it was developed in 1920s to help treat epilepsy in kids but it was much stricter 90% fat. perhaps you should also go back 2,500 years and read hypocrites and his advice to fast periodically which will put you into ketosis, which is a whole point of keto diet
  40. Robin
    I'm struggling. Five weeks in, 5 pounds gone, which was lost the second week, 1.5 inches lost. Measuring my ketones with a ketone meter which consistently reveals that I am in ketosis. Typically eating two meals a day because I'm not hungry, very low carb, sometimes under 10 grams per day, moderate protein and higher fat. What could I be missing? I don't want to give up because I feel good and do not have any sort of cravings, but I have about 40 pounds to lose and get frustrated.
  41. Linda
    I have been using the recipes on this site for the past three weeks and they have all been really good. I do have a question as to the calculations for the nutrition. It is in percentages and I am curious about the grams it consists of and the actual calorie count per serving. I prep for a week for my husband and I and so far we've lost 8lbs (me) and 10lbs (him).
    Any info on this would be greatly appreciated. Thanks!

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