Firstly read the “How to start” page which will cover how to start slowly and give up the most obvious places of sugar first, then cut back on all carbs such as bread, pasta, rice, starchy vegetables etc. You must also cut back on all seed oils such as canola, sunflower, margarine, spreads etc. These cause inflammation. Go back to healthy fats such as olive oil, butter, coconut oil, etc. Take a look at the lists on the page. To make your own meal plan, take a look at all my breakfast, lunch and dinner recipes. Choose which ones are easy to start with such as scrambled eggs for breakfast, salad and last nights dinner for lunch, and dinner meals made the low carb way. Join us on Facebook and Pinterest too for more ideas and suggestions. Good luck xxx
Hi Sara, it depends on if your husband eats cold food or not. The lunch suggested here is great to take to work, the chicken can be enjoyed cold, or he can reheat it in a pan if his office has a small kitchen. If he doesn’t like cold chicken and he has no option to reheat you could change the lunch and dinner options suggested in this meal plan. He can eat the egg and salad for lunch. It’s a great lunch to enjoy cold and then the chicken and baby spinach for dinner instead. Great cold lunches that are keto friendly in general are always hard-boiled eggs with veggies, or turkey/cheese roll-ups and raw veggies, or salad greens with shredded chicken or shredded pork with homemade mayo on the side to then mix up at the moment as a salad dressing.
Sugar and flour – if you give up these 2 things, you will improve your health, weight and nutrition beyond belief. People may say it is restrictive and you are giving up entire food groups, but what you are giving up is food products. It is only because flour and sugar are made into so many products that it appears to be restrictive. Even just 10 years ago, these products weren’t available. Supermarkets looked very different from how they do now.
Meal plan Cheese lovers, your time has finally come! It’s basic knowledge (among cheese lovers, at least) that cheese makes everything taste better, so we’re dedicating this week to this wonderful ingredient. You’ll enjoy various types of cheese such as mozzarella, cheddar, feta, goat cheese… and we won’t skimp on the cream cheese either. Not a member yet? Try it out 1 month for free.
The key is to make sure you are getting enough energy from fats and proteins. By going low carb you will probably be eating a wider range of healthy vegetables, meats and healthy fats compared to many other nursing mothers who may be snacking on bread, crisps and cakes. Also make sure you are drinking enough fluids. Here is a good thread from a discussion board on exactly this topic.
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.

Firstly take a look at the cholesterol myth page, that will explain how it is the carbohydrates in your diet which makes you at a higher risk of heart disease than your fat intake, and secondly meat is one of the most nutritious foods you can have. Sure if you want to give up meat for ethics and personal reasons, but not for your health. Take a look at Zoe Harcombes fabulous post on that subject. By lowering your carbs (and processed foods) you will lower your blood pressure and improve you cholesterol profile. It’s not about how much cholesterol you have, but what type.
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?
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.
I too have been a yo-yo dieter for decades and I ended up paying WW to actually put ON weight. Then I discovered LCHF and well … the rest is history as they say. The main difference between Atkins and LCHF is Atkins never really focussed on whole foods (just think of their range of shakes, bars, candy etc) they are also reported to eat much higher protein and most of their phases aren’t actually keto, more of a low-carb “ish” plan and may include some sugars and grains. Why not join the FREE support group (no money required) and learn all the tips and tricks and my stepwise method to get you back on track. Welcome aboard!
Hi Sara, it depends on if your husband eats cold food or not. The lunch suggested here is great to take to work, the chicken can be enjoyed cold, or he can reheat it in a pan if his office has a small kitchen. If he doesn’t like cold chicken and he has no option to reheat you could change the lunch and dinner options suggested in this meal plan. He can eat the egg and salad for lunch. It’s a great lunch to enjoy cold and then the chicken and baby spinach for dinner instead. Great cold lunches that are keto friendly in general are always hard-boiled eggs with veggies, or turkey/cheese roll-ups and raw veggies, or salad greens with shredded chicken or shredded pork with homemade mayo on the side to then mix up at the moment as a salad dressing.
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.
Hi, I have been giving ditch the carbs a go…so far only in the form of bread,pasta,rice, this was quiet hard for me as I didn’t realise how much I got through a day! I’m a fussy meat eater as I was a veggie for a number of years so still only eating veggie quorn. I don’t drink fizzy drinks or alcohol. I have already cut out cakes/biscuits apart from the odd biscuit! I have lost weight and I still need to loose more…I really want to change my children’s diet also but I have one child who will eat/try anything and a two year old who won’t eat vegetables, luckily she has never been keen on pasta,rice or potatoes anyway but think I will struggle with her…so any tips welcome! She loves all fruit which I let her have as she doesn’t eat veggies but not sure if this is wise!
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!
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