"Your body will often shift metabolism when you do something different to it -- but it equalizes -- you see a rapid shift and a return to normal -- and the longer-term studies show normal results in this area," says Sondike. Still, he tells WebMD it's a "smart idea" to take a calcium supplement beginning at the start of your low-carb diet to safeguard against a possible deficiency. Tofu can also be a good source of calcium.
Atkins 40 is an easy low carb diet plan based on portion control and eating 40g net carbs per day. If you have less than 40 pounds to lose, are pregnant or breastfeeding, or want a wider variety of food choices from the first day of your diet, Atkins 40 could be a great fit for you. With Atkins 40 you can enjoy a range of food that you choose from. From protein and veggies to pasta and potatoes, there is an extensive list of food to plan your meals around while still losing weight and feeling satisfied.

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.
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 Silvy, these are quite common concerns when starting out low carb. By increasing your healthy fats you will feel full and satiated for longer, than quick burning carbs. You will also reap all the health benefits from lowering your carbs, eating good quality protein and increasing your fats from healthy sources. It may take a while for your appetite to adapt to be running on more fat than carbs, but it is so incredibly wonderful to finally be off the high/low sugar roller coaster. Good luck with starting out and join us on Facebook for daily tips and subscribe for free recipes when I post them. Libby 🙂


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.
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.
Second: Most of us eat too many carbs to begin with. About half of our calories should come from carbs, according to the USDA Dietary Guidelines for Americans. That's about 250 grams per day for a 2,000 calorie diet, or even fewer if you're eating less than that. When you consider all of the grain-based foods and sneaky sources of added sugar, it's easy eat a whole lot more than the recommended amount.
I am grateful for stumbling upon this website…I think my biggest challenge will be removing my favorite International Delight Coffee creamer from my daily cup of coffee…I can do that gradually. I am glad that you stress “STRIVE FOR IMPROVEMENT, NOT PERFECTION”…that’s real life. I do have weight loss goals but my main goal is to avoid Type 2 diabetes. Thankfully I have been working out regularly since the beginning of the year. Again many thanks I will be visiting your site often. God Bless you!

Hi Libby, I have been trying to find my way within the LCHF world for a few months and I am just not winning .. I eat a good hearty breakfast and a cup of coffee with cream and I’m good for the day till dinner when i’ll have a salad with chicken or steak .. most days my meals don’t vary (i’m easy that way).. problem is the weight is maintained and I’m just lost 🙁 please would you assist me .. anything would be appreciated 🙂
Lunch: pat dry chicken and cut into cubes. Lightly (!) salt and pepper. Heat a skillet over medium heat, once hot add coconut oil and fry chicken cubes until brown from all sides. Remove chicken, and add crushed garlic, curry paste and fish sauce to pan. Stir until fragrant and remaining oil in pan and curry paste are well combined. Then add coconut milk and whisk until well combined. Simmer and reduce sauce until desired consistency (1-3 minutes). Pour sauce over chicken and sprinkle with sesame seeds. Serve with baby spinach.
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 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 Cyn, The numbers are general guidelines but will vary depending on many factors, such as activity level, insulin resistance, weight and more. There is no single magic number, just conventional recommendations that are a good starting point. I will have a macro calculator coming soon that will help determine what is best for each person, but even then it’s an approximation. The only way to know for sure is to test. If keto is your goal, it’s usually best to start lower and then see if you can stay in ketosis when increasing.

Now I am having the same problem with my youngest when he turned 1 -_- BUT I have discovered a few months ago both my boys will happily scoff back a vege/chicken curry I make, so I make that once or twice a week (I roast up 2 big chickens and cook extra veges, then use the left overs the next day to make it. Or sometimes make up Cauliflower curry soup from the Wheat Belly book if cauliflower is nice and cheap, and use that.) Unfortunately they will only eat it with rice, but for me personally I would rather them have a decent amount of veges a couple of days a week than cut out the rice completely so it is a compromise I am willing to take 🙂
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.

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.


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.
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.
Take a break from breakfast: If you’re not hungry, feel free to skip breakfast and just have coffee (with some milk if you want it). Many people find that within a few days of eating low-carb, high-fat meals, cravings and hunger decrease significantly. This can make it easy to skip a meal, perhaps especially breakfast. Skipping a meal is cheap, fast, and might increase the diet’s effectiveness for weight loss and diabetes. See intermittent fasting
Atkins 40 is an easy low carb diet plan based on portion control and eating 40g net carbs per day. If you have less than 40 pounds to lose, are pregnant or breastfeeding, or want a wider variety of food choices from the first day of your diet, Atkins 40 could be a great fit for you. With Atkins 40 you can enjoy a range of food that you choose from. From protein and veggies to pasta and potatoes, there is an extensive list of food to plan your meals around while still losing weight and feeling satisfied.
I know you posted a few months ago, but I thought I would reply just incase its still relevant. After having a daughter who LOVES veges, I then had my son who at a year old suddenly refused veges. It was getting so bad he would make himself throw it up if we forced him. But we kept on going trying everything we could while getting extremely frustrated (While also being told by everyone he was too small and sickly (Which he always was but got worse when he stopped eating the veges)

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 Carolyn, ha ha, you must have read my comment on Jimmy Moore’s FB page. I have a cat and she happily eats “Fussy Cat” Grain Free cat food http://www.vippetfoods.com.au/V.I.P.-Petfoods-Grain-Free-Dry-for-Cats/0,27127,112732,00.html . I don’t know if this is the best, but she has this alernating with fresh meat. Since she has changed to this formulation, she has had no gingivitis (inflammation of her gums).
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.
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).
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
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