Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol. (This doesn’t apply to high glycemic sugar alcohols, like maltitol.) We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. (Read more about sugar alcohols here.)
Another mineral you may want to supplement is potassium. While there is no concrete evidence that a dramatic potassium loss occurs on a low-carb regimen, Sondike says to ensure against problems he recommends patients use Morton's Light Salt -- a potassium chloride product that he says can add back any of this important mineral that's lost. Eating a few almonds is also a good way to supplement this mineral without adding carbs to your diet.

Your body uses carbohydrates as its main fuel source. Complex carbohydrates (starches) are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (glucose). In general, natural complex carbohydrates are digested more slowly and they have less effect on blood sugar. Natural complex carbohydrates provide bulk and serve other body functions beyond fuel.
Hi Kristy, that is great that you have discovered us and you have a LCHF nutritionist on board. You are ahead of the game already! This will be an exciting time ahead for you as you will really learn so much about nutrition and your health. You will discover new ways to cook, which will eventually become your new favourites. You will lose weight and gain so much energy. You will also lose that constant feeling of guilt associated with eating, which is what I had. Eat too much, feel guilty, eat less, then overeat because you’re starving, feel guilty, and so the cycle continues. My weight has remained below my weight watchers goal for 2 years now without counting a single thing, how refreshing and healthy. You will gain control of your appetite and actually want to eat nutritious foods. Wheat and sugary foods no longer appeal (this is from me who used to buy 5kg bags of flour for my baking).
Hi my name is Laurie yes low carb works I have been on a low carb diet for 8 weeks now started beginning of March my weight was 163 lbs. I now weigh 149 lbs. and I hope to be at 130-135 lbs. by sometime in July then say there. This diet if you follow it right you will be healthy and many pounds lighter its the carbs that we over eat that pack on the pounds. Just check out the low carb sites they will guide you I say at below 50 carbs a day if you eat the right foods meat,oils, veggies and fruit you will not be hungry one other thing eat only when hungry. Good Luck.
Hi Gigi, Low carb and keto is about the balance of macronutrients eaten (fat, protein and carbs), not specifically meat or lack thereof. Most people on keto do eat meat, though some people do vegetarian keto. Fat is actually necessary for many body processes. There is no issue for the kidneys with a high fat diet, but if you eat too much protein that isn’t great for the kidneys. It’s a common misconception that keto is high protein (it isn’t). Keto is great for diabetics as it naturally helps stabilize insulin. All of this being said, please know I’m not a doctor and you should consult your doctor on any medical questions or before starting any diet. If you have more questions that aren’t medical questions, I recommend our low carb & keto support group here.
Keep up electrolytes. The major electrolytes in our bodies are sodium, potassium and magnesium. Because a low carb diet (especially a keto diet!) reduces the amount of water you store, this can flush out electrolytes and make you feel sick (called “keto flu”). This is temporary, but you can avoid or eliminate it by salting your food liberally, drinking broth (especially bone broth), and eating pickled vegetables. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor that understands and supports keto/low carb lifestyles.
Each day, we've given you an idea for breakfast, lunch, healthy dinner recipes, and snacks. You will love how easy and delicious these low carb recipes are to make. If you follow this low carb meal plan, you will definitely be on the right path towards a healthier lifestyle. These low carb diet recipes include options the entire family will love, too.

Yes, yes, yes it works. Just take a look at my testimonials page and join my closed group to see all the amazing changes happening to everyone who lies this way. This may also be another page you may wish to read. I understand it takes a huge mind shift to change what we have been believed, but trust me, it is the healthiest and most nutritious way to live.


Hi, I’m still a bit skeptical, I have seen some of my friends do the keto diet, and have had good results. Though I am still not sure about the idea of the fats being eaten. They say they eat meat with the fat and must do so, is this correct? Also isn’t this not good for the body especially for the kidneys? Second, can a diabetic do this diet? There are many questions running through my head.

Hi I’m new to Keto. I have been reading about it, and understanding what to eat and what not to eat. My problem is I’m not sure if I’m doing it correctly. I’m constantly hungry whereas information reads that I will never be hungry. I use fats as required along with topping up with vegetables in my meals yet this does not fill me up. I haven’t experienced the Keto flu and I’ve even put on weight! I have been doing this for about 3 weeks now. Any ideas where I am going wrong.


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.
Hi Jose, I don’t have cheat days at all. If I do ever splurge, it is possibly eating too many low carb goodies I make myself. I just have completely lost the taste for junk food. As for weight loss, eating lasagne and cheesecake, pizza, burgers and nutella can easily undo all your hard work for the entire week. Why not try to have a cheats meal rather than a cheat day? Part of the ethos of going low carb is to eat unprocessed food so I have recipes for all of these foods you still love and can enjoy them AND stay low carb. Try my sugar free nutella, low carb waffles, FatHead pizza, bunless burgers, cheesecake. I am sure a major reason for LCHF being so successful long term is because eventually we don’t actually want junk food, it’s not a treat anymore. This for me, is groundbreaking as someone who has dieted all my life.
Hi, I buy my raw, grain free cat food from http://www.naturalpetstore.com.au. Their dehydrated raw food (with all the yucky bits that they need) literally saved my kitty’s life after we accidentally poisoned her with a Yucca plant. 4 vets were useless (wanted to operate or change her diet to their grain filled products). She had never had grains so I wasn’t about to start. I also gave her digestive enzymes which I think Deb at natural pet foods now stocks.
There are vegetables that are high in carbs and others low in carbs. The keto diet recommends sticking to the ones low on carbs but encourages you to eat a lot of them. Best vegetables are all green ones to make it easy. And vegetables that grow above the ground (e.g. lettuce) are always better than the ones that grow below the ground (e.g. potatoes)

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.

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