Well, I am going to give this another try. I have great difficulty in eating greens , or drinking them, also I am not fond of fats, years and years of low fat diets have totally screwed my metabolism,and taste buds. I will read this page every day to keep my mind focused. Start tomorrow when I get up …… I work nights which can cause me problems as well. When I tried this diet before, I got terrible cramp, now I realise I wasn’t drinking enough water. Anyway.here goes.
Super low carb or Carb free are the only diet that worked me and it was HARD…I became a raging beast during the 1st 2 weeks. But for 3 months straight, I lost about 30lbs. Unfortunately my weight all came back and then some when I started going back to school and eating carbs again due to stress and lack of prepping ahead of time. Now I definitely want to go back and stay low carb as much as possible. Reading this is helping to motivate me 🙂 thank you.
"One of the primary places where you are going to see metabolic changes on any kind of diet is in your gastrointestinal tract -- and that can include a change in bowel habits often experienced as constipation," says Sondike, who is also credited with conducting the first published, randomized clinical trial on low-carb diets. The reason, Sondike tells WebMD, is that most folks get whatever fiber they consume from high-carb foods such as bread and pasta. Cut those foods out, and your fiber intake can drop dramatically, while the risk of constipation rises.
Hi Danielle, yes, most Keto Recipes I’ve seen on social media don’t look very appealing to me either. I have a Keto Breakfast Casserole and a Green Smoothie on the blog you can use the search bar in the menu, just enter “keto” and they’ll all appear. I am also working on a 21-Day Keto Challenge e-book at the moment. If you’re interested in being notified when it’s ready I recommend signing up for my newsletter, safest way to not miss it.
I’ve seen young body-builder types with grocery trolleys full of eggs, cans of tuna, lean beef and especially skinless/boneless chicken breasts – so I adopted that habit about 5 months ago. 2 or 3 eggs for breakfast, sometimes with cheese or bacon, a can of tuna with carb-free herbs for lunch, and then a steak or big chicken breast or even some meat-only hot dogs for dinner. I don’t purposely eat more fat than necessary, mostly because the calories are not needed. I have not been hungry AT ALL, even when sitting down to eat. No temptation to “cheat”, either. Result? I am approaching 100 pounds lost (not proud of being THAT fat, believe me) , blood pressure dropped from 170/100 to 122/80, acid reflux totally gone, any joint pain banished, and a closet full of clothes I can wear once again.

my children regularly make themselves smoothies, bacon (2 minutes in the microwave covered with kitchen paper), scrambled eggs with cheese in the microwave (mix 2 eggs, cheese, milk – 1 minute, stir, 30 seconds, stir, 30 seconds, stir). They used to moan and complain there are no cereals in the house, but they have learned to cook their own breakfasts and look for what ingredients we have rather than reach for a box of cornflakes

There is extensive evidence for the benefit of the Mediterranean style low carb diet, including cutting your risk of heart disease and diabetes. It has even been found to reduce risk the risk of breast cancer, compared with those on a low-fat diet. Consuming extra virgin olive oil (the fresh squeezed juice of olives) seems to be particularly beneficial when it comes to cancer, perhaps because it contains compounds such as polyphenols which are known to be anti-inflammatory.

Hi Mel, Assuming that your ranch dressing doesn’t have sugar added, you don’t need to worry too much about limiting it, but within reason. This is my homemade ranch dressing recipe, which has 0.9g net carbs per 2-tbsp serving. It would be hard to find a store bought one with much less than that, even though some round anything less than 1g down to 0g, which isn’t truly accurate. Also, keep in mind that if weight loss is your goal, some people find that too much dairy can cause a stall. Finally, make sure you aren’t using all your “available” carbs on ranch dressing – have it with some low carb veggies!
I personally don’t count anymore as I want this to be as easy and sustainable as possible. I have had years of counting calories and points, and this is incredibly liberating. I just don’t eat any sugars, grains or high carb foods any more so I am incredibly low carb all the time. When I was starting out I counted, just to see where my carbs were coming from and it was an eye opener. And yes you are correct, to go into ketosis anywhere between 20-50g carbs/day. Find out what works for you.
A low-carb diet can be extremely effective for dropping excess fat, and studies show it may also help reduce the risk of insulin resistance and diabetes. As it eliminates foods we have a tendency to overeat (can you say bread basket?), you end up saving calories. And since carbs spike blood sugar, you'll have more stabilized blood glucose levels, too.
Use our premium meal planner tool (free trial) to access tons of weekly meal plans, complete with shopping lists. You can adapt the diet plans to your liking, skipping any meal, choosing how many people you’re cooking for, and the shopping lists adapt. You can even start a new plan from scratch (of from pre-existing ones), tailor them completely and save them.

Hi Libby. Re foods to eat. Still a newbie and exploring all this. Re the foods for example cocnut cream- is there a specific brand or type you,should buy? Same with butter and meats- re grass fed versus grain fed. Coconut oil- is there ones you should or shouldn’t use brand wise. Lchf site says grass fed meat and butter. Does it have to say organic on the butter. Labelling is really bad in regards to this. And your cheeses- re Brie for,example- are they all they same or are there certain ones of them you have to buy ? This goes for all cheese that you can have to- are there ones better for you than others?

Hi Barb, That can definitely be it. Losing when you are close to goal can be more difficult. It could also be that your body’s healthy weight is a little higher than what you’d like – which doesn’t mean you can’t lose, but makes it more difficult. If just eating Keto foods isn’t working, double check the macros for your weight and see if the amount you’re eating needs to be adjusted. You’ll find more help and support in our support group here.

Hi I’m only new to LCHF and you’re information has been amazing, thank you! I have one question though I’m doing well cutting out sugar, breads etc but just wondering do I need to portion control my meals? Typically I have a 2 egg one letter with cheese, spinach and mushrooms for breakfast. Then warm chicken salad with rocket, cucumber, tomatoes, Persia fetta and a poaxhed egg. Dinner yellow curry with brocoli, carrot on cauliflower rice. Snack a low carb cheesecake, nuts maybe a smoothie.


A low-carb diet can be extremely effective for dropping excess fat, and studies show it may also help reduce the risk of insulin resistance and diabetes. As it eliminates foods we have a tendency to overeat (can you say bread basket?), you end up saving calories. And since carbs spike blood sugar, you'll have more stabilized blood glucose levels, too.
Hi Kelly, All packaged foods will have a nutrition label that list the macros per serving, including fat, protein and cabrohydrates. Net carbs, which is what most people look at for low carb and keto, are total carbs (the amount on the label) minus fiber and sugar alcohols, as explained in the article above. I have a low carb food list here that gives you a full list of all the foods you can eat, and the net carbs in each. You can also sign up above to be notified about the meal plans, which are a great way to get started.

But even if you’re not trying to lose weight, the keto meal plans might appeal to you. By limiting sugars and processed grains, you lower your risk of type 2 diabetes. Eating an array of heart-healthy fats, like nuts, olive oil and fish, can decrease your risk of heart disease. And while some people stick to a super strict keto diet, with 75 percent of their diet coming from fat, 20 percent from protein and just five from carbs, even a less intense, modified version can help you reap the keto diet’s benefits.
Low Carb Breakfast Ideas: You can find lots of keto breakfast ideas here. I typically only drink bulletproof coffee for breakfast as it keeps me full for hours. I recently posted how I make my bulletproof coffee since I had so many of you ask. To keep it simple at lunch, I prefer to eat leftovers, so I am not spending a ton of time in the kitchen during our homeschool day. I have a big family so to make this happen I often double or triple recipes when I prepare dinner.
Dinner: In a small sauce pan bring 2-3 cups of water to the boil. Cook a large egg in rolling boil for 5 minutes, then transfer to ice bath (a bowl with cold water and ice cubes in it). Wash and spin dry butter lettuce, top with sliced avocado and hemp seed. Serve soft boiled egg with cherry tomatoes, butter lettuce salad and mayonnaise as dressing.
Forget the heavy casserole recipes and try this low-carb pot pie tonight! Nothing says comfort food like a chicken pot pie. This low-carb pot pie recipe skips the traditional gluten-filled dough of chicken pot pies and replaces it with cauliflower for a more low-carb option. I simply suggest switching out the cornstarch with arrowroot or tapioca starch.
Dinner: In a small sauce pan bring 2-3 cups of water to the boil. Cook a large egg in rolling boil for 5 minutes, then transfer to ice bath (a bowl with cold water and ice cubes in it). Wash and spin dry butter lettuce, top with sliced avocado and hemp seed. Serve soft boiled egg with cherry tomatoes, butter lettuce salad and mayonnaise as dressing.
I’ve tried low carb on and off over the years. It’s never stuck, and I’ve read a lot of advice that just hasn’t make it any more livable for me. I’ve settled on a lowER carb diet, ditching all flours, grains, dairy, and most sugars. I never eat junk food, and cook nearly everything myself. I eat enough fibrous vegetables (broccoli, cabbage, cauliflower…) and leafy greens to stay somewhat full. Water and black/green tea are my only beverages. Even though I gave up fruit for three whole months before, it wasn’t worth it for me. I will never give up fruit again, and the whole fruit-in-moderation advice didn’t work for me, either. Fresh fruit is the very last true culinary enjoyment I have left, and my quality of life without fresh fruit–berries, citrus, melons–plummets. I don’t eat dried fruit, and I work out five to six days a week with high intensity, focusing on large muscle groups; and walk with friends or alone nearly every day. I’d rather exercise more than give up fruit. I just came back from a session with my trainer and after a lean, nutritious lunch working at my desk, just had a snack of about 3/4-cup blueberries before meeting up with a friend in about a half hour for a 5-mile walk. And that snack (I’d have had more if I’d had more berries in the fridge) made today’s workout worth it for me.
Drink lots of water. This is especially crucial on a low carb or keto diet. Why? When you eat carbohydrates, your body stores the extra as glycogen in the liver, where they are bound to water molecules. Eating low carb depletes this glycogen, which allows you to burn fat – but it also means you are storing less water, making it easier to get dehydrated. Instead of the traditional recommendation of 8 cups of water per day, aim for 16 cups when following a low carb lifestyle.

Oh, by the way : We are prematurely killing our beloved pets with carbs. Dogs and especially cats need to eat meat, but commercial pet food is mostly corn & wheat, which was bad enough before being poisoned by weed killer (“Round-Up” which is soaked into all American grain today) …. Huge numbers of cats and dogs now suffer & die from kidney failure, and the only explanation is what we are feeding them. My kitties now get chicken and tuna, which is a lot cheaper than any ‘gourmet’ canned food. Cooking for them is kinda fun, for that matter.
Hi Libby. Re foods to eat. Still a newbie and exploring all this. Re the foods for example cocnut cream- is there a specific brand or type you,should buy? Same with butter and meats- re grass fed versus grain fed. Coconut oil- is there ones you should or shouldn’t use brand wise. Lchf site says grass fed meat and butter. Does it have to say organic on the butter. Labelling is really bad in regards to this. And your cheeses- re Brie for,example- are they all they same or are there certain ones of them you have to buy ? This goes for all cheese that you can have to- are there ones better for you than others?
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