Eat fat only until full. Don’t eat any more than you can handle. Sometimes people think they have to eat lots of fat whereas it is really eating the fat that naturally comes with a meal (i.e:not trimming a fatty steak) and adding as much fat as feels right to your meals through sauces and cheese for example. I don’t go our of my way to eat extra fat. If you are still hungry though but don’t feel like the heavy feeling some fat brings, add some coconut cream to your smoothies.

My numbers are all excellent. Take a look at my page on the cholesterol myth where I summarise some fabulous books on the subject. Once you go low carb, your triglycerides drop, HDL goes up and LDL becomes the larger fluffy type instead of the small oxidised destructive type. This is an incredible simplification but have a read and see what you think.


I was on long acting insulin at 44 units twice daily. Short acting insulin three times daily at 25 units each. It was through the lchf eating changes I was able to get down to 5 units twice daily of the long acting and 3 units of short acting twice daily.Quite a difference in med changes. Cholesterol readings went from over 400 down to little over 200. A1c from over 9 to 7. All in a 30 day period. I had only been doing lchf for 30 days when tested. Lost 13 pounds. Stressful times hit me and started eating again. Just now getting back to lchf eating because I know this works. I need this for myself. I felt better, got around better, was much happier. It took time and constant monitoring to reduce my insulins under medial supervision. Was told to keep doing whatever it was I was doing by my pimary care as well as my endocrinologist.
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.
I have pancreatitis, well controlled, which is the way I want to keep it. The biggest difficulty I have with keto is this: I eat a small portion of steel cut oats in the morning. When I don’t, within two days , I start having bleeding, dark in colour. My endrocrinolagest feels that I need the roughage in the steel cut oats to replete the bowel lining. I have great difficulty loosing weight, always have, even though I eat very clean, no junk food, never eat out, don’t like pop, don’t crave sugar, cook all food fresh. Any comment? Willing to try anything you can suggest.
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.
What else happens when we break down muscle glycogen? We lose water weight! Our muscles store about 3 grams of water for every gram of glycogen, meaning we can lose quite a bit of weight right away when we tap into glycogen stores for fuel. That's why someone who loses weight in "just one week!" from a low-carb plan is likely losing water weight, not necessarily real weight that stays off over time.
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.
It is very interesting to read about the keto/low card diet.I love to change my lifestyle as I an TYPE 2 Diabetic.I subscribed for a free printable low carb meal .The initial email stated that that I will receive an email for instructions to access the members area .Your free download will be there.However it is very deceiving ,I never got the 2nd email with instructions which is frustrating and not good .Hopefully this is not a way to get us to pay to get the printable version.
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.

Hi. I stumbled on your site via FB. I follow a lot of the advice you offer already. I typically eat scrambled eggs with turkey, a piece of wholebread toast and coffee for breakfast, salad and breast of chicken with vegetables for lunch and something similar (chicken or red meat or salmon) for dinner, with 2 snacks of 3 rice cakes with 150 gr. of turkey and a protein shake if I go to the gym (weights training 3x week). In the first 3 months of eating like this my % fat went down from 17.5 % to 14 % (44 yr old male), while keeping weight constant, but another 4 months later I stay the same. I wanted to ask, if I want to continue to lose fat, should I:


I have spent weeks reading and learning about the Keto diet plan, downloading random recipes that my husband might even try, and have been overwhelmed with all the information. I was pleased to find your system and how organized everything seems to be. The only question I have is will I be able to “temporarily suspend” my subscription if I find there are more recipes than I have time to prepare. I want to only do about 3 per week and repeat them as leftovers, since I have very little time after working a 12-hour shift, to do much cooking. Once I “catch up,” I would reinstate my subscription. Is that an option? Looking forward to trying out your program.

Bread, pasta, potatoes, sugar etc. There is no nutritional value in these foods. You may argue that there are fibre and B group vitamins, true, but you gain so much more fibre and vitamins by increasing your vegetable intake and stopping the leaky gut that wheat creates which also reduces your vitamin/nutrient absorption. There is no known bread or pasta deficiency in medicine!
Looking for simple and tasty keto (very low-carb) recipes? You’ve come to the right place. We have an arsenal of marvelous recipes to browse — over 300! They are high in fat, low in carb and ketolicious — just how you like it! Start a free trial for further access to all our keto meal plans, the amazing meal planner tool and all keto cooking videos.
If you're looking to test-drive a low carb recipes menu or if your current meal plan needs rejuvenation, we've pulled together a 7 Day Meal Plan with all Low Carb Diet Recipes to help you meet your weight loss goals. It'll be hard to turn down these amazing healthy meal plan. We don't know why you'd want to because not only are they nutritious, they're also delicious. With a mix of savory recipes and healthy dessert recipes on this page, you're sure to find recipes that will help you curb your cravings! After all, you don't want to undo your progress by picking up a few unhealthy snacks at the nearest vending machine.
You’re very welcome, Judy! I’m glad it’s helpful. If you are keto (as opposed to low carb), unfortunately peaches would not allow you to stay in ketosis. You can check my keto food list to help determine what is keto friendly. Of course, there are worse things than fresh fruit 🙂 but in the end our bodies still see the sugar. That being said, it doesn’t mean you sabotaged the whole day. Just pick up again – you got this!! (And for next time, try some fresh berries in moderation when you’re craving fruit.)
It is very interesting to read about the keto/low card diet.I love to change my lifestyle as I an TYPE 2 Diabetic.I subscribed for a free printable low carb meal .The initial email stated that that I will receive an email for instructions to access the members area .Your free download will be there.However it is very deceiving ,I never got the 2nd email with instructions which is frustrating and not good .Hopefully this is not a way to get us to pay to get the printable version.
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!

Hi Courtney, I’m currently working on a 21-Day Keto Meal Plan. Unfortunately, it’s super time-consuming. And after buying a keto cookbook yesterday and returning it the same day because it wasn’t well researched and the recipes clearly not created specifically for the Keto diet you wouldn’t want me to rush this. I want to make sure the Meal Plan is SPOT on and the recipes complement each other and make eating Keto easy. Give me another month or two and I’ll hopefully have more news on progress. Currently working on a rough sketch but still have to test all recipes and photograph them, too. You definitely don’t need nuts to be able to eat Keto. For now, I recommend to keep it as simple as possible. You can eat my 1-day meal plan 4 days a week and find other recipes you like to build another similar day and then keep switching between mine and the other.
Healthy fats & oils are back in too: Eating fat does not automatically clog the blood vessels in the way that poring oil down the drain will eventually block the drain. You make your own cholesterol and lipids and are more likely to increase your levels of the more damaging Very Low Density Lipoprotein (VLD), which is made in the liver when you eat a high carbohydrate diet.

Basic no-cook plates: Away from a kitchen or not wanting to cook for a meal? Sliced deli meats, cheese, and vegetables with dip make an easy lunch. Or boil up a dozen eggs and keep them ready in the fridge to grab for lunch or snacks. A can of tuna or salmon, with some full fat mayonnaise and vegetable crudités, is a simple lunch. Smoked oysters, sardines, herring with raw veggies or a salad are other easy no-cook choices.


Hi Courtney, I’m currently working on a 21-Day Keto Meal Plan. Unfortunately, it’s super time-consuming. And after buying a keto cookbook yesterday and returning it the same day because it wasn’t well researched and the recipes clearly not created specifically for the Keto diet you wouldn’t want me to rush this. I want to make sure the Meal Plan is SPOT on and the recipes complement each other and make eating Keto easy. Give me another month or two and I’ll hopefully have more news on progress. Currently working on a rough sketch but still have to test all recipes and photograph them, too. You definitely don’t need nuts to be able to eat Keto. For now, I recommend to keep it as simple as possible. You can eat my 1-day meal plan 4 days a week and find other recipes you like to build another similar day and then keep switching between mine and the other.
I was on long acting insulin at 44 units twice daily. Short acting insulin three times daily at 25 units each. It was through the lchf eating changes I was able to get down to 5 units twice daily of the long acting and 3 units of short acting twice daily.Quite a difference in med changes. Cholesterol readings went from over 400 down to little over 200. A1c from over 9 to 7. All in a 30 day period. I had only been doing lchf for 30 days when tested. Lost 13 pounds. Stressful times hit me and started eating again. Just now getting back to lchf eating because I know this works. I need this for myself. I felt better, got around better, was much happier. It took time and constant monitoring to reduce my insulins under medial supervision. Was told to keep doing whatever it was I was doing by my pimary care as well as my endocrinologist.

"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.


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.
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