I started seeing a nutritionist, who has started me on a B-12 injection 2 times monthly, and a LCHF diet. He wants me to stay between 20-35 carbs daily for at least 3 months. He says I need to buy ketone strips, to make sure I don’t go into ketoacidosis, however, I am otherwise healthy, and not diabetic. Is this something I need to be overly concerned about? I’m on my 4th day of approx. 25 carbs daily, and other than a slight headache, I feel fine.
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.

Wow 2 kg in only 16 days is fabulous. The rate of weight loss can depend on any things but mainly how much you have to lose and what your eating habits were like before starting LCHF. Steady weight loss is the key and more importantly remember all the amazing health benefits that LCHF brings. That is the real long term goal.I know it can be frustrating not to lose weight as quickly as you would like, but you are losing and you should feel proud of yourself. Baby steps, you’re doing incredibly well Arlene. 🙂


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.
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.
Little known fact: Carbs are actually in almost everything we eat, but in very trace amounts. Let's start with some basic biochemistry: Dietary carbs are made up of sugar molecules called saccharides. Saccharides break down in order to be digested and absorbed in your body, where they are responsible for literally everything: metabolism, tissue and organ function, even the synapses your brain is firing right now!

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 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.
Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices.
I would agree with many, but not all of your points. “Fat and carbs don’t make us fat. It’s only processed fat (vegetable oil) and processed carbs (white flour and added sugar) in processed foods (foods with more than one ingredient) that inherently lead to overeating and weight gain.” I have also said this throughout my website and one of the biggest myths I try to bust is that we are not NO carb we are LOW carb. By removing processed food from our daily diet, we almost become low carb by default. Nutrient dense, low-carb whole foods are encouraged but not to be overdone. Lower carb diets reduce insulin resistance and inflammation. Lower carb diets, with healthy fats, gives a better blood lipid profile and lower TG which is the best predictor of heart health. There are so many benefits from eating nutrient dense lower carb whole foods. 

I have just moved from South Africa, where lchf is commio and very supported, to the Isle of Man, where people just don’t seem to be in the know. I am BATTLING to find my foods, especially grain-free beakfast ‘cereal’, mixed seeds and psyllium husk for baking into crisp breads. Can anyone let me know where to get them, please? Is there anywhere online that would supply them?
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 🙂
Bread probably isn’t the first thing that comes to mind when you think about the ketogenic diet because it’s generally full of carbs. But, if you replace your store-bought bread with a homemade keto bread recipe, it can fit seamlessly into your keto low-carb, high-fat diet. How does bread even become keto-friendly? With almond flour, a lot of eggs, cream of tartar, butter, baking soda and apple cider vinegar.

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.

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.
We are home from our spring break getaway, and I am excited to get back into the kitchen and cook for my family. After a week of mostly eating out, a yucky virus that spread to 3/4 kids, and eating off plan having the predictably of a meal plan is what I need to get back on track. Recently, I slimmed down the weekly keto meal plans to dinner only, to be more intentional with my time. I have a considerable keto/low carb recipe index with tons of ideas for easy meals if you need further inspiration for low carb breakfast, lunch, or dinner recipes.
If you’re not sure after your initial test, explore other healthy diets such as clean eating and always have in mind that your number 1 goal should be to avoid overly processed foods (keeping this definition fairly broad of course, as we live in the 21st century and have to adapt to modern age as well, where hardly any of us have time to spend 12 hours a day evolving around food production, gathering and cooking).
Little known fact: Carbs are actually in almost everything we eat, but in very trace amounts. Let's start with some basic biochemistry: Dietary carbs are made up of sugar molecules called saccharides. Saccharides break down in order to be digested and absorbed in your body, where they are responsible for literally everything: metabolism, tissue and organ function, even the synapses your brain is firing right now!
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.
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