Week 1

Week 1 — Keto low-carb challenge

Now that your fridge and pantry are well-stocked with lots of delicious ingredients, let’s cook and enjoy. We’ve prepared everything else you need, let’s do this!

Week 1 overview, recipes and shopping list

Choose a day:
 

Monday – day 1

Important today:

  • Eat breakfast, lunch and dinner, until satisfied.
  • Drink a cup of bouillon (see below).
Breakfast

Scrambled eggs. Eat until you feel satisfied. Feel free to switch to another breakfast option, including adding bacon or other low-carb foods.

Have coffee or tea if you like. Moderate amounts of full-fat milk or cream are OK.

Lunch

Leftovers from yesterday’s dinner – delicious keto Asian cabbage stir-fry. Feel free to add some more butter or mayonnaise to feel satisfied.

Should you want to cook an additional lunch, choose any keto low-carb meal (additional shopping required). Lunch out is not recommended today, but if necessary, please follow these guidelines.

Dinner

Enjoy our simple chicken with broccoli and butter for dinner. Cook enough so there are leftovers for lunch tomorrow (2 servings per person).

 

Absence of hunger

A low-carb high-fat diet reduces hunger, and there’s no need for snacking if you’re doing it right.

If you’re hungry between meals, add more fat – like butter, mayo or olive oil – to your next meal. And consider increasing the portion size. Make sure to eat until you’re satisfied at every meal.
 

Cup of bouillon

Drink bouillon

Have a cup of bouillon today. Dissolve half a bouillon cube (stock cube) in a cup of hot water and drink it (options).

Doing this daily during the first week will help you get enough water and salt. This can avoid early side effects, like headache, lethargy or irritability.

These side effects are common on days 2-4 when starting a strict low-carb diet, but with the bouillon (broth) they are usually minor. Learn more .

Tuesday – day 2

Important today:

  • Eat breakfast, lunch and dinner.
  • Drink a cup of bouillon.
Breakfast

Scrambled eggs. Feel free to switch to another breakfast option, like classic bacon and eggs. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended. If you have to, then follow these guidelines.

Dinner

Tonight’s dinner is a classic, and for a good reason. Tuna salad with boiled eggs.

Cook enough so there are leftovers for lunch tomorrow (2 servings per person).

About the food

Eat as much as you need to feel satisfied. No counting calories or weighing food required.

No snacking. If you’re hungry between meals you need more fat with meals. Don’t fear fat. Fat is your friend. Learn more

Bouillon

Today you may start feeling symptoms of the “low-carb flu”, sugar withdrawal symptoms. These may include a headache, fatigue, difficulties concentrating, irritability etc.

To feel your best, have a cup of bouillon (options). Take a painkiller if needed. Any problems usually pass within a few days.

Bonus inspiration

What if everything you knew about nutrition was wrong? That’s the question behind the low-carb movie Cereal Killers. You can watch the trailer below.

The full movie, and tons of other low-carb resources, are instantly available for members. Check out our free trial
 
Cereal Killers – full movie
 
44,938 views

Wednesday – day 3

Important today:

  • Drink a cup of bouillon (from stock cube).
  • Eat breakfast, lunch and dinner.
Breakfast

Scrambled eggs. Feel free to switch to another breakfast option like fried eggs. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended (guide).

Dinner

A flavorful Buffalo chicken with paprika mayo served with butter-fried cabbage. Cook enough so there are leftovers for lunch tomorrow.

Side effects

Today you may experience some temporary side effects from getting started on low carb, i.e. sugar withdrawal. You might feel a bit tired etc.

Today and tomorrow may be the toughest days. When you make it through, it will get easier from now on. Remember the bouillon (stock cubes) – you can have a second cup today if you need it to feel fine.

Replenish motivation

It’s crucial to keep going the first week. After the first week, you’ll likely feel great. You’ll also see signs that your weight is dropping. Week one is the hardest.

For additional motivation to keep going during the first week, check out a success story of your choice today. This is what can happen to you if you keep going:

 

Thursday – day 4

Important today:

  • Drink a cup of bouillon (from stock cube).
  • Eat breakfast, lunch and dinner.
Breakfast

Scrambled eggs. Feel free to switch to another breakfast option. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended (guide).

Dinner

A creamy and delicious Thai fish with curry and coconut. Cook enough so there are leftovers for lunch tomorrow.

 

Minimizing side effects

Yesterday and today may be the toughest days. However, it usually starts getting easier. Remember the bouillon (stock cube).

Are you experiencing other side effects than “only” feeling tired and generally not great? Here are other specific side effects that people occasionally experience during the first two weeks, and how to cure them:

 


 

Friday – day 5

Important today:

  • Eat breakfast, lunch and dinner.
  • Drink a cup of bouillon (stock cube).
Breakfast

Scrambled eggs. Feel free to switch to another breakfast option. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended (optional guide).

Dinner

Enjoy our delicious and easy-to make keto pizza. Cook enough so there are leftovers for lunch tomorrow.

 

Minimizing side effects

Feeling better? Most people are past the worst side effects by now. Some people even feel more energetic than ever. If not, make sure you’re getting enough water and salt (stock cube).

Noticing any other side effects? Learn more

Bonus insight

For most people sugar cravings almost disappear on a strict low-carb diet. Are you still experiencing a lot of them? Then you may be one of many, who has an addiction to battle.

Check out the video below, and the video course continues here

161,075 views

 

Saturday – day 6

Important today:

  • Eat breakfast, lunch and dinner.
  • Drink a cup of bouillon (from stock cube).
Breakfast

During the weekend, the breakfast changes to delicious bacon and eggs. Feel free to switch to another breakfast option. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended (optional guide).

Dinner

Enjoy our chicken fajita bowl. Cook enough so there are leftovers for lunch tomorrow (two servings per person).

 

Minimizing side effects

Today you should feel mostly great again – perhaps even full of energy. If not, read up about early side effects and how to manage them

Bonus inspiration

Obesity and type 2 diabetes are rampant epidemics among the aboriginal communities of Canada. And it all started as they began eating a modern Western diet, full of refined carbohydrates.

What could happen if an entire town of First Nation people went back to eating the way they used to? A high-fat low-carb diet based on real food? With no exercise or calorie counting program whatsoever?

This is what the Canadian doctor Jay Wortman and a documentary team decided to find out, in the delightful and enlightening movie My Big Fat Diet. Guess what happened…

Check out the trailer below. The full movie – an all-time low-carb favorite – is available for members (free trial one month) with many other movies, video courses, presentations, interviews, etc.

Watch My Big Fat Diet

Start your free membership trial

17,769 views
 


 

Sunday – day 7

Important today:

  • Weigh in
  • Shop for the upcoming week
  • Eat breakfast, lunch and dinner

The weigh-in is optional, but perhaps you want to see what has happened this week? Check your weight and waist circumference again.

Most people lose a few pounds (1-2 kilos) or more in the first week of a strict low-carb diet. If not, check out the short Top 5 tips for weight loss video – especially tip #2 about regular weigh-ins.

Shop

lchf-f9

Time to go shopping for some great food!

The week 2 shopping list contains everything you need for the entire second week of the challenge.

Note: When using or printing the shopping list, make sure you select the appropriate number of people you’re shopping for. Also, for your convenience you can select US or metric measurements. Consider checking what you already have in your kitchen before you go shopping to avoid buying duplicates of spices etc.

 
Breakfast

Bacon and eggs. Feel free to switch to another breakfast option. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended (optional guide).

Dinner

Bacon-wrapped burgers. Cook enough so there are leftovers for lunch tomorrow.

 

Minimizing side effects

Today, you should feel great again – perhaps even full of energy. If not, have a cup of bouillon (from stock cube) and read up about early side effects and how to manage them.

Bonus insight

What’s the point of low carb – shouldn’t we all just eat everything in moderation?

That’s what people say. But unfortunately this philosophy usually results in failure, especially long term. What’s wrong with moderation? In the video below, six of the top low-carb doctors in the world give their quick and spontaneous answers to that common question.

For more on why most people still believe in “moderation” and calorie counting, check out this interview: “We’ve been pretty much lied to for 30-40 years”

Everything in moderation?

 
 
 

Continue to Monday week 2

 
 

Return to Week 1 overview

 

Q&A

Do you have questions about this challenge? Check the questions and answers page.

Optional question

Help us improve this guide. Answer this quick question in the comments below: What’s the one thing you would like to improve in this week’s guide?

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311 comments

  1. Lee
    I have not complied entirely with the diet as we had guests for a few days. But I'm liking the food, and the recipes are interesting. This week I feel will really be my first week although it is officially week two. Thanks so much for making this available.
    Reply: #56
  2. Kerry
    Kerry
    There seems to be so much cheese in each recipe. Can you please explain why?
    thanks
    Replies: #53, #57
  3. Vicky
    Hi Kerry
    cheese is a good source of fat
  4. Terri
    I am on day two in the 2 week challenge. I have been watching carbs for several weeks, but I was not having food as amazing as this challenge offers. I would like to thank the people who come up with these recipes for making them so simple and yet delicious. I have managed to not eat between meals for day one, and so far today. These meals are so filling, that a glass of water is all I find myself needing to make it to another meal.

    Never in my life, seriously, never have I been able to go from one meal to another without snacking, I'm truly amazed at how this challenge has been going for me.

    I do have a question, is this 2 week challenge sustainable for longer term, or is it more strict than I would need to be after these 2 weeks are over? I think I could truly live eating like this and have no complaints, ever!!

    Reply: #58
  5. Bjarte
    Dekeita,

    Most people should avoid drinking coffee at night due to the negative effects caffein has on sleep. I'm not sure what you mean by a "flavoured creamer", but adding full fat cream without any added sugar to your coffee or tea is fine. During the challenge, don't use a lot of cream in the coffee though if you have the coffee in between meals (to avoid an extra insulin spike). A spoonful or two is plenty. :)

    I'm on day 3 od the 2 week challenge and my nightly ritual is to have a cup of coffee followed by flavored creamer...is this something I should avoid?

  6. Bjarte
    Let us know how you get on Lee! :)

    I have not complied entirely with the diet as we had guests for a few days. But I'm liking the food, and the recipes are interesting. This week I feel will really be my first week although it is officially week two. Thanks so much for making this available.

  7. Bjarte
    Kerry, I have to admit it; it's partly my fault. I LOVE cheese and constantly ask the Diet Doctor-recipe team to add "just a little bit more cheese"! Perhaps we should add more meals with less/no cheese for people who aren't as cheese crazy as me. ;)

    Kerry
    There seems to be so much cheese in each recipe. Can you please explain why?
    thanks

  8. Bjarte
    Terri, thanks for you super-inspirational words! :)
    Yes, you can eat like this forever. You can also pick and choose from any of our other meals: http://dietdoctor.com/recipes/

    I am on day two in the 2 week challenge. I have been watching carbs for several weeks, but I was not having food as amazing as this challenge offers. I would like to thank the people who come up with these recipes for making them so simple and yet delicious. I have managed to not eat between meals for day one, and so far today. These meals are so filling, that a glass of water is all I find myself needing to make it to another meal.
    Never in my life, seriously, never have I been able to go from one meal to another without snacking, I'm truly amazed at how this challenge has been going for me.
    I do have a question, is this 2 week challenge sustainable for longer term, or is it more strict than I would need to be after these 2 weeks are over? I think I could truly live eating like this and have no complaints, ever!!

  9. Terri
    Day 5 of the challenge and I am still enjoying this delicious food. I have printed out all of the strict low carb recipes from this site, and after this 2 week challenge is completed, I plan on using this same format for my meals-planning shopping lists and making lunches from suppers. I didn't grow up helping mom in the kitchen, so cooking and using leftovers each day for lunches is all pretty new to me.

    Anyway, I give this challenge 2 thumbs up so far, and am excited that I'm learning a whole new way to eat and be healthy. I am still able to make it without eating between meals, although 3:00PM-4:30PM are my hard times because out of habit that's when I used to snack.

    Thanks gain for creating and posting this challenge, it has been a blessing for me :)

  10. Christy
    If not already available, could you please have a printable version of the day by day menu? I would like to print out each days menu to put in a binder so it will be easier for me to keep up with. I've tried copying & pasting but it throws the pictures & words all off. :( I seem to do better with a printed copy. Thanks!!
    Reply: #61
  11. Peter Biörck Team Diet Doctor
    Hi!

    I think you are looking for this: :)
    http://www.dietdoctor.com/wp-content/uploads/2015/11/low-carb-doc.pdf

    If not already available, could you please have a printable version of the day by day menu? I would like to print out each days menu to put in a binder so it will be easier for me to keep up with. I've tried copying & pasting but it throws the pictures & words all off. I seem to do better with a printed copy. Thanks!!

  12. Maritha
    Anyone having week 1 as a printable PDF? I have seen links to week 2 among all comments but no link on the website itself. :-)
  13. Peter Biörck Team Diet Doctor
    Hi Maritha!

    This print is for both weeks:
    http://www.dietdoctor.com/wp-content/uploads/2015/11/low-carb-doc.pdf

    You can find the link on the website in the prepare section.

    Good Luck! :)

  14. Gretha
    I have completed 6 days of week 1. I feel fine. I realized I was not drinking enough water, so have amended this. I have not used all of your recipes, but have stayed with the concept, eggs, meat, lots of veggies, salad. I live in a church retirement center, so have to eat dinner(lunch) at 12:30. Eat all the meat I'm given and all the vegetables I want. Dessert is usually sweet and the alternative is fruit salad, hmmmm,not good. think I'll go for "nothing" -BECAUSE I have lost 2 kilos in 6 days. I am thrilled and if I can do it for one week, I can continue. Instead of using my electric buggy I walked to the store and back, 15 minutes each way and I feel good. Gretha Nichols
    Reply: #72
  15. Dillon
    Are we supposed to cook all of this food on Sunday, or through out the week? I'm just a little confused by the "Follow all the preparations – total time needed is 2-3 hours" statement.
    Replies: #67, #73
  16. Shane
    This is not about what I would improve... I just wanted to take a moment to express my gratitude to the contributors of this website. I have been struggling with my weight and management of diabetes for years now. After just 1 week my fasting blood sugar is 150 from 250 and I have lost 9.5 lbs. I am on the two week challenge and following the guidelines strictly. Starting week 2 tonight and looking forward to the recipes and continued benefits... Ill continue to share my progress. Go LCHF/Keto! :-)
    Reply: #74
  17. Shane
    Daily... total prêp time needed is 2-3 hrs for the week. Good luck!
  18. Christina
    Hi we are starting day 1 tomorrow and very excited to begin! I have one question though. For day 6 it does not give a recipe for the fried chicken breast! Or the amount of chicken to use! Any help,would be great! Thanks!
    Reply: #88
  19. Lisa
    It seems that starting a low carb diet is making the symptoms of my Periodic Leg Movement Disorder even worse. They are jumping and jerking severely even during the day, multiple times a day. They seem to do this with little to no carbs. What should I do? Anyone have any ideas? Thanks SO MUCH.
    Reply: #75
  20. Maureen
    Hi, Can I use Stevia while on the 2-week challenge. I would only use it in tea or coffee and since it's made from a plant, I'm thinking it's okay to use. Please let me know and thanks for outlining the 2-week challenge with all the meals and recipes. I've been eating low carb high fat for a while, but I was eating more carbs than 20 per day and I still lost about 8 pounds. I appreciate you putting together a plan that is easy to follow with easy recipes.
    Reply: #76
  21. Maureen
    Lisa,

    You may need a good multivitamin and magnesium (I think between 500 - 1000 before bedtime). Although I'm not a doctor, so I'm just going on what I have to do to keep from getting leg cramps (charlie horses). Maybe, somebody with a nutritional background will reply to you. Call you doctor and maybe he'll have the right answer, since I'm not sure -- I'm just going on what I'm doing to keep my legs from cramping.

  22. Bjarte Bakke Team Diet Doctor
    Delighted to hear about your progress Gretha. :) I loved this: "...if I can do it for one week , I can continue".
    Very true. Keep going!

    I have completed 6 days of week 1. I feel fine. I realized I was not drinking enough water, so have amended this. I have not used all of your recipes, but have stayed with the concept, eggs, meat, lots of veggies, salad. I live in a church retirement center, so have to eat dinner(lunch) at 12:30. Eat all the meat I'm given and all the vegetables I want. Dessert is usually sweet and the alternative is fruit salad, hmmmm,not good. think I'll go for "nothing" -BECAUSE I have lost 2 kilos in 6 days. I am thrilled and if I can do it for one week, I can continue. Instead of using my electric buggy I walked to the store and back, 15 minutes each way and I feel good. Gretha Nichols

  23. Bjarte Bakke Team Diet Doctor
    Cook throughout the week. The 2-3 hour preparation is for shopping etc.

    Are we supposed to cook all of this food on Sunday, or through out the week? I'm just a little confused by the "Follow all the preparations – total time needed is 2-3 hours" statement.

  24. Bjarte Bakke Team Diet Doctor
    Nice stuff Shane! Keep it going. :)

    This is not about what I would improve... I just wanted to take a moment to express my gratitude to the contributors of this website. I have been struggling with my weight and management of diabetes for years now. After just 1 week my fasting blood sugar is 150 from 250 and I have lost 9.5 lbs. I am on the two week challenge and following the guidelines strictly. Starting week 2 tonight and looking forward to the recipes and continued benefits... Ill continue to share my progress. Go LCHF/Keto! :-)

  25. Bjarte Bakke Team Diet Doctor
    Lisa, check this out: http://www.dietdoctor.com/low-carb/side-effects#legcramps

    It seems that starting a low carb diet is making the symptoms of my Periodic Leg Movement Disorder even worse. They are jumping and jerking severely even during the day, multiple times a day. They seem to do this with little to no carbs. What should I do? Anyone have any ideas? Thanks SO MUCH.

  26. Bjarte Bakke Team Diet Doctor
    Maureen, yes you can use stevia but we don't recommend it. If you need a sweetener to be able to do the challenge, then use it. However, not using one would be even better. :)

    Hi, Can I use Stevia while on the 2-week challenge. I would only use it in tea or coffee and since it's made from a plant, I'm thinking it's okay to use. Please let me know and thanks for outlining the 2-week challenge with all the meals and recipes. I've been eating low carb high fat for a while, but I was eating more carbs than 20 per day and I still lost about 8 pounds. I appreciate you putting together a plan that is easy to follow with easy recipes.

  27. Liz
    Is it ok to use chewing gum sweetened with maltilol?
  28. Kathy
    I have two questions. Very good first week with almost 100% compliance. 1st; I have not even achieved the first level into ketosis. Still at a very beige color urine.

    2nd; I have trouble with some of the diary. Makes me feel very bloated and achy when I eat cheeses, etc. I can tolerate butter and some cream, but mostly use Cashew milk, no sugar added and Cashew cream.

    Any ideas?

    I am post lap band removal and don't eat large quantities of anything.

  29. Christine
    Hi!
    I lost 3 kilos the first week, but suddenly got acne, felt very tired and lethargic. And very dizzy. Had one to two cups of bouillon almost every day. Please help. I gained 1 kilo and lost all motivation. Finding it hard to eat so much "dinner" every day.
  30. Donna
    One week down and I would have bet money I had not lost any weight but this (Sunday) morning I hit the scale. Lost 5 lbs! Yay! I have stopped snacking and in fact am skipping meals simply because I'm not hungry. I can do this!
  31. julie
    just about to start this diet ,looking forward to trying, I need to loose weight due to hip and knee problems. I have noticed there is no fish in week 1, can I adapt and use fish if I want on odd days,
  32. Cathy
    Hi, I wonder are diary products like yogurt and milk good for the LCHF diet?

    And, there are carbs in veggies like broccoli, green peas and carrot. What kinds of veggie are safe to eat? And what kind of veggie should we avoid?

    Reply: #83
  33. Peter Biörck Team Diet Doctor
    I believe that cutting out milk is a good idea. High fat diary products is OK like Greek yogurt, cheese, cream and so on but be careful so you don't overeat. Read this article:
    http://www.dietdoctor.com/weight-loss-tip-dairy

    I think this article about Veggies will give you some hints:
    http://www.dietdoctor.com/low-carb/vegetables

    Hi, I wonder are diary products like yogurt and milk good for the LCHF diet?
    And, there are carbs in veggies like broccoli, green peas and carrot. What kinds of veggie are safe to eat? And what kind of veggie should we avoid?

  34. Gordon
    What about people who are lactose intolerant? What can we substitute instead of cheese, cream, butter, milk etc.?
  35. ShaunieL
    The most common complaint I have heard about low carb dieting is the constipation issue.

    The cure for the constipation is taking some magnesium tablets with each meal. Many people, especially women have magnesium deficiency and constipation is easily cured by taking 100mg to 250mg of a natural magnesium supplement at each meal.

    Magnesium draws water into the bowels to help keep food soft enough to expel more easily. That gooey pink laxative call Milk of Magnesia has magnesium as its active ingredient.

    However, it is better to just take natural magnesium tablets - costs less and has no artificial additives like pink dye.

    Also, a woman I know suffered with severe migraines almost every morning until she started taking magnesium every day. Now the only time she gets a migraine is when she has forgotten to take her magnesium for a few days.

    Also, the body cannot assimilate calcium properly without enough magnesium and in many cases the body needs just as much or more magnesium than calcium.

    The woman I mentioned above takes a formula that has twice as much magnesium as calcium.

  36. Joan
    I take medication to keep my blood pressure down, but this morning it was 148/98. It should be around 130/70. I have just completed my first week, and do have a cold. Will this rectify itself, or is there something I should add/reduce to put things right?
    Reply: #87
  37. Peter Biörck Team Diet Doctor
    Normally blood pressure goes down with LCHF... so hopefully it will go down again :)

    But if you are a member don't hesitate to "Ask the Experts" :
    http://www.dietdoctor.com/member/ask-the-experts

    I take medication to keep my blood pressure down, but this morning it was 148/98. It should be around 130/70. I have just completed my first week, and do have a cold. Will this rectify itself, or is there something I should add/reduce to put things right?

  38. Helen
    Hey Christine,
    I found the fried chicken recipe hidden in the instructions of the Saturday recipe for Broccoli and Cauliflower in Cheese.
  39. Deidre
    Hi ,
    I've completed the first week of the challenge and lost 4.8kgs.
    I had been doing some intermittant fasting so did not have 3 meals a day,most days I just had dinner.
    I made sure to have 2 litres of water each day (sometimes some of it was mineral water).
    I have been eating this way for a while but not strict LCHF, so I'm very pleased with the first week results.
    I have had coffee with butter in it once or twice a day and have not found myself feeling hungry.
    Thankyou so much Andreas for this plan my husband and I are looking forward to this week.
    We both loved the Tex Mex casserole,when I made it I tripled the mixture and cooked it in 2 lots ,so I now have extra meals in the freezer for if we come home late and are hungry .
  40. Angelika
    I've tried low carb several times. It is easy to loose the weight. I find it hard to resist temptation. I live in the south and we love the carbs. I didn't realize that the fat can make you feel fuller. I tried it today. I added some extra olive oil and cooked my eggs in butter. It does make me feel a lot fuller. I've alway went by Adkins.....never knew that the candy bars are not healthy for you. I love the way you explain the plan. It makes it easier to understand. I
  41. Jacqueline
    So far week 1 has been great. I haven't had any cravings of any kind (urges are different) and I feel great, down 5 lbs. as of this morning. The recipes are good and filling as informed.
  42. Zoe
    Can i eat dried seaweed? Where I live, we love dried seaweeds and I often snack it during meal. Usually its bit oily and salty too.
    Also spicy cabbage (kimchi) or other pickled vegetables are Ok to eat?
    Thanks
  43. Vani
    Hi, I am in week 1 sat.. So far good. My concern is the choice of receipes you share, since I am a vegetarian. It will be great if you can share veg ones as well.
    Regards, vani
  44. Peter Biörck Team Diet Doctor
    Hi Vani!

    Have you seen our page with vegetarian recipes? Try to substitute with those.
    http://www.dietdoctor.com/low-carb/recipes/vegetarian

    Best luck! :)

  45. Irina Smith
    Hello Peter, been researching a lot about this type of healthy living and found your site the most helpful. So tomorrow i will begin the two week challenge, i have one question though, i know we should drink plenty of water no matter what are our diet preferences, but the only way i don't struggle drinking water, is if i squeeze 1 fresh lemon into 1,5 l of water. Now lemon being a fruit is with carbs, so can i still do it on LCHF? if so, how many carbs is it so i could deduct if from my "less than 10 gr of carbs per day", and if i do it, what should i cut out of my (your) diet meal recipes? Really don't want to cheat, and really need that lemon taste in my water. Please help.
    best regards
    Irina
  46. Peter Biörck Team Diet Doctor
    Hello Irina!

    I would say that one lemon in 2 l water will give you around 10 g carbs and I believe it could be a good idea to drink that if it makes you feel much better.

    So why not go for 20 g carbs per day instead and see what happens, a lot of people will get good results from that :)

    Good luck!

  47. victor
    Hi my name is victor and iam on day 9 I was wondering if taking protein shake is allowed on the lchf diet like muscle milk and also can you post some more desert recipes I would really appreciate that . The results from this diet are truly outstanding I weighed in at the start of the diet at 230 I am down to 209 thank you so much.
  48. Juanita
    Hi, I'm now on week 3 and feeling OK. My breath is a little funky but I am losing weight - 2kgs in 2 weeks, so not complaining, as I have never been able to lose weight so easily without hunger before. However, my athletic performance is still affected even though I am going for the bouillon and extra salt as specified. How long might my body be taking to adapt to ketone-burning instead of glycogen burning? I just feel that I have no "oomph" when I am doing one of my regular 3 x per week Bodypump classes.
    Reply: #99
  49. Peter Biörck Team Diet Doctor
    Hi Juanita!

    I would say give it a 2-3 weeks more. If you after that time doesn't feel more "adapted", then you could try to increase the carbs a bit.

    Hi, I'm now on week 3 and feeling OK. My breath is a little funky but I am losing weight - 2kgs in 2 weeks, so not complaining, as I have never been able to lose weight so easily without hunger before. However, my athletic performance is still affected even though I am going for the bouillon and extra salt as specified. How long might my body be taking to adapt to ketone-burning instead of glycogen burning? I just feel that I have no "oomph" when I am doing one of my regular 3 x per week Bodypump classes.

  50. Marilyn
    The thing that would be most helpful to me is photo of portions. For example the meal for dinner tonight shows 2 chops there is no way to eat so much. Also I am unclear as to what is too much fat, if that is possible?

    I have not lost an ounce this week and am so frustrated. I am listening to all the Stephen Phinney talks and reading his and Volek's book to understand where I am going wrong. I also am re- reading the New Adkins.

    I have had a bit of a headache the last 2 days perhaps that means I am getting to ketosis? I am not afraid of salt or fat,and I take a bath in Epsom salts (magnesium) everyday for at least half an hour.

    If ANYONE could give me an insite of what I am doing wrong I would be so grateful. I only have 10 pound more or less to loose so I understand if the going is slow but no movement is crazy!
    An example of eating for a day is yesterday:

    Noon : 1 c lettuce with caesar dressing, 1 TBS eggplant salad, 1 TBS guacomole, 1, 3oz burger (site recipe) with 1 TBS garlic butter

    6pm 3 scrambled eggs with 2 scallions chopped (green part only) 1/4 fresh jalapeño in 1 TBS butter and 2 slices of beef fry meat (like bacon)
    7pm 3 olives
    11.30 pm 4 macadamia nuts
    2 cups bullion during day
    2 cups of coffee with cream
    7 glasses water.

    What is my problem?

    Reply: #102
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