LCHF

Ok, so what is this LCHF then?

This is true LCHF:

 

Basics

The abbreviation stands for Low Carb High Fat and the very simple basics are to minimize the carbs in your food and try to exchange the energy to fat instead. The protein should (or could) stay roughly the same.

As in all Low Carb diets the key is to eat low carbs to try to get the blood sugar levels on a stable and low level. With low blood sugar less insulin is “produced” and less fat is stored in your body. The body uses the fat as fule instead of carbs and if you are overweight you starts loosing body fat.

I will not go deeper into the scientific parts of this diet. I am a practical guy and I will focus on what to eat and how to prepare it. Dr. Andreas Eenfeldt (the Diet Doctor) has a blog with a lot of detailed information about the theories behind the low carb diets and especially LCHF. Please visit his site for more information. You can find the link to the right side amongst the other good links to pages in English I try to visit as often as I can.

Benefits from Low Carb diets

If you are starting on a heavy overweight you will most probably loose a lot of weight if you follow a “strict” LCHF diet. Aside from weight loss a lot of people experience several other health benefits. Diabetes (some ends up with no medication at all!), allergies gets better, a lot of digestive problems gets better, mood swings gets better (no blood sugar issues) etc. I have not really experienced any other health benefits than weight loss and one reason is that I actually had no health issues before I started with LCHF…

Low or no carbs?

So how few carbs should you eat? Well it is really individual what level you need to go to to get the weight loss and other health benefits. I would say that the goal should be below 20g per day with an energy balance at 70% fat, 25% protein and less than 5% from carbs. This is for weight loss. For the health benefits you can probably be a little more “liberal” with the carbs but I would not recommend anyone to go above 50g a day.

My LCHF

When I am coaching people I always want them to start as low as possible. If you have the level set at 5g you can “afford” to get a little higher sometimes. Up to 10g or 15g. If you set your level at 20g a day it is a little to easy to get too high and even go above 50g a day. I also thinks that it is easier to control your shopping and eating when aiming really low. There are never any discussion on what to eat or if this and that are allowed. It’s kind of “cleaner” to go really low.

What to eat and what not to eat

I will try to make a really short list of “do eats” and “don’t eats”. The best way to get the idea is to follow my blog and see what I eat and not focus so much on what I do not eat…

Do eat

  • Butter
  • Cream
  • Fat Cheese
  • Bacon
  • Egg
  • Meat
  • Chicken
  • Fish
  • Shellfish
  • Avocado
  • Broccoli
  • Asparagus
  • Spinach
  • Sallads
  • Tomatoes (not to much)
  • Cucumber
  • Mushrooms

Don’t eat

  • Pasta
  • Bread
  • Potatoes
  • Rice
  • Corn
  • Fries
  • Sugar
  • Sweets
  • Grains (any kind really)
  • Low fat products in general
  • Cookies
  • Beer… 

After some time you will learn how to spot the carbs and it gets easier to avoid them…

 

Please feel free to contact me if you have any questions regarding what to eat and what not to eat. It’ really not that hard…

/Tommy

179 Responses to LCHF

  1. Anja says:

    Hi Tommy, I really could use some advice. I’ve been doing LCHF for 3 months now, I lost 6 kg during the first month, but then my weight got stuck It’s been exactly 77,8 kg for the last 2 months. I wonder if I’m doing something wrong or is it the infamous weight loss plateau, and if so how could I get off it :D

    I eat very little carbs (less than 20 g per day) which mostly come from veggies or nuts, I’ve cut out all the bad grains, starch and sugar.

    A typical menu would be:

    breakfast – 2 eggs fried or made into an omelet, 3 strips of bacon, some mayo, coffee with whipped cream.

    Lunch: either a salad (lettuce, smoked salmon, egg, cheese, mayo) or bit of goat cheese with 6 slices of chochrizo/salami and a handful of walnuts or Brazilian nuts.

    Supper: meat fried in butter or coconut oil (fatty pork or chicken with skin) with salad (1 tomato, cucumber, lettuce, mayo or Turkish yogurt, handful of cheese cubes, olives) or homemade guacamole. sometimes I make a sauce out of cream, cheese and butter. or boil some asparagus and eat it with butter as a side dish for meat. or I eat fish instead of meat.

    this week I’ve added 2 teaspoons of organic coconut oil to my menu, my fat % has gone down a wee bit, but my weight is the same!

    That’s pretty much it, I don’t get hungry or feel like eating snacks anymore which is wonderful, because that was the biggest problem for me before the LCHF.

    My health is great and I feel like million bucks it’s just that I have 40% of body fat which is not so good. For my 173 cm the 77,8 kg is not so bad, but there’s definitely excess fat on my body because my normal weight would be around 65 kg. I gained 10 kg during last year because of stress and over indulging in carbs :(

    So can you please give me some advice, am I eating too much or too little? I’m pretty careful about eating more fat and as few carbs a possible so this plateau is really frustrating and I can’t wait to get my weight moving again :/

    I’ve decided that even if I don’t lose any more weight, I definitely will stick with LCHF because at least I’m not gaining any weight either and I feel so gooood.

    Oh, and I don’t exercise, just walk to work and back. I’m doing this on purpose to show people that you can lose weight without training like a maniac and also I’m really lazy :D

    All help will be hugely appreciated :)

    Have a great spring and keep up the good work, I really love the site and you are such a positive role model :)

    Anja

    • Tommy says:

      I know that some people gets the weight loss going again after cutting down on cheese, cream and other dairy product. Then if the loss starts up you can add dairy again.

      One possibility might also be that your body is actually happy with the weight you have right now. I have been quite stable since september 2011. I could lose a couple of kgs but if that happens it happen if not I am not stressed about it.

      /Tommy

    • Domestic Triffid says:

      +1 for what Tommy said. Your weight is actually fine for your height. May I suggest reading The Art and Science of Low Carbohydrate Living by Phinney and Volek ? They have an entire chapter devoted to body composition :D You may find it very helpful !

    • Terri says:

      I would suggest you look at your protien intake. Too much protien can start to get stored as fat in your body. Perhaps limit to 60g of protein. Have a look at http://www.edify.com.au they have a calculator there for weight loss

      • Tommy says:

        Yes, I think that protein absolutely have an impact on storing fat. At 85(ish) kg I do however think that 60g might be a bit sparse… I would like to be around 70-80 even thou I do get a lot higher most of the time…

        /Tommy

    • Sam says:

      I used to have this issue when I did low carbs and I learnt of a system called Carb Nite (easy to google). It is the same process of eating low carbs (under 30 grams) and high fat and protein, but every week you have one day where you “binge” on carbs.

      The science behind it is that as you continue on low carbs, ur metabolic rate falls and to shoot it up again, you have to eat a lot of carbs over one night. These carbs are never stored as the hormones to convert carbs to fat are not active.

      Have a read up. May be what you are looking for! :)

      • Krista says:

        Have you continued to lose weight at the sane rate as before? Have you broken a plateau with this method?

        • Tommy says:

          I have been stabilizing a few years now so I guess the bodu is satisfied with the present level even thou I would like to lose a couple of more kg right now since I am “a bit high”… :-)

          /Tommy

  2. Bruce Feigler says:

    Hi Tommy, Thanks for your site. You are a cool guy with your outlook.Bruce

  3. Kate says:

    I am 55yrs and have just discovered LCHF, I live in South Africa. Like many woman I have battled with the weight issue all my life. I am so excited about this as I can actually enjoy eating and lose weight!! This is my 3rd day and have lost a 1kg. One thing though I am a vegitarian, perhaps a reason I have struggled with weight as I have always ate carbs to fill me up. Therefore this may seem a strange diet to get excited about, but I love diary and thus can have plenty cheese. Also I like Meditarean type food, cooking with olive oil.

    My questions is eating lots of cheese and eggs for my protein intake, is this ok?

    I look forward to hearing from you.

    Kate

    • Tommy says:

      Hi, I am no expert in vegetarian food but cheese and butter is a good source. To get the ketosis started it might be good to stay of the less fatty ones. Try fat cheeses and butter. Not so much cream nor milk.

      Eggs is always good! It has everything we need exempt vitamin C…

      There is a cookbook written (in Swedish…) by a friend of mine with LCHF for vegetarians but I have not bought it yet. I plan do do that eventually…

      Good luck!

      /Tommy

    • Kate one thing to consider is fish if you are eating eggs I also assume fish is acceptable?

      Fish allows you to add fat using some nice dairy based sauces and egg based sauces too.

      • rachael says:

        If she’s vegetarian that means no meat……including fish that is an animal but she eats things animals make like eggs(unfertlized) milk, cheese etc…… vegans don’t any anything animal or animal derived usually

  4. Εlena says:

    Hi Tommy great website.
    what about red wine?
    There are 2,6 carbs in 100 g of red wine.

    Elena

    • Tommy says:

      I do not drink wine very often and there are very different amount of carbs in wine. I you drink a glass or two of the “dryer” ones I would not say there is any risk in getting to much carbs.But with the alcohol the “common sense” tend to be less present so the risk of eating other carbs might increase… :-)

      /Tommy

  5. map says:

    hi tommy. great reading your website. may i ask if garlic and onions are allowed or not in lchf? they say underground vegetables are high in carbs. onions nad garlic are underground. are they included in the ban list? they can do a lot of diffference in food and i use them a lot and wonder if it’s why i am not losing weight for the last three months in spite of strict compliance to the diet. like many though, in spite of not losing weight, i am feeling much better as i go along. would appreciate your opinion on this one. many thanks.

    • Tommy says:

      I use both onion and garlic quite often. I do not make onion soup where the onion is the main ingredient but as “seasoning” I would say it is OK.

      /Tommy

  6. Megan Hall says:

    Can one eat kale, collards, and cabbage on a LCHF diet.

    • Tommy says:

      I have my cabbage periods where I eat coleslaw, fried cabbage etc. So I would say cabbage is good food. Low on carbs so you need to ad a lot of fat… :-)

      /Tommy

  7. Melissa says:

    Hey Tommy! I really like your website! I’ve recently started to eat a little bit more LCHF. But I haven’t been losing any wait. I’m 1.72m and my weight always ranges between 67,5-69,5. I cant really seem to get it under control.

    My breakfast always consists of eggs, bacon and sometimes mayo. My lunch is usually some yoghurt, banana & walnuts (do I need to change that?) My dinners are always some types of vegetables with fish/chicken or meat.

    Can you tell me what I am doing wrong? 1. Should I increase my protein? If so, with what kind of products can I do that? 2. Maybe a increase of fats? With which types of food can I do that?

    I really hope that you can help me.. Because I’ve been trying it for a while now, but it doesnt really seem to help.

    Greets, Melissa!

    • Tommy says:

      The only real thing I see is quite “off” is the banana. Quite a lot of carbs in bananas…

      What kind of veggies do you eat? Try switching to good stuff like broccoli, spinach and asparagus instead of salads and tomatoes (if thats what you are eating).

      /Tommy

      • Adipose.so says:

        There doesnt seem to be enough Fat in your diet…increase the fat, especially at lunch and dinner and definitely cut the banana out. And to be honest it really does help to write down and work out everything you eat initially. Just your carbs, fats and protein amounts until you know what’s working.

      • Leon says:

        I have also just started on this diet and I am feeling great. I believe walnuts are high on carbs. Wouldn’t hazel, pecan or almond nuts perhaps be better?

    • Marianne says:

      Your BMI is between 22,8 and 23,4, which is very much within the normal range. Maybe your body just don’t want to loose weight?

  8. Maggie says:

    Hi there! I happily discovered lchf about a month ago and have been fairly strict about the food I eat ever since — meat, lots of cheese, cream in my coffee, sour cream, no root vegetables, salads. However, as of today, I have not lost even 1 pound and I’m pretty discouraged. I think I may even be a pound heavier than when I started. Can you give me any idea of why it isn’t “working” for me, or suggestions on what, if anything, I can change to help the weight loss happen? Thanks in advance!

    • Tommy says:

      Sometimes it can take some time for the weight loss to “kick in”. You can try not eating cream nor cheese for a week and try to get your fat from oils and butter.

      /Tommy

  9. kevin says:

    I’m loving this diet… no more cooking spray… I now use Real butter and I just bought Coconut oil to replace other oils… I’ve been using a lot of soy sauce for flavor on my chicken… The weight loss is slower than when I’ve done he in the past.. I am on a medication for blood clots and that might be slowing things down.. How about soy sauce? It that OK?

    • Tommy says:

      I would say you have too look at the soy sauce. Some are ok but others are filled with botch corn and sugar. In Sweden there are some brands that are quite ok.

      /Tommy

  10. Kate says:

    Hi Tommy
    I started the diet only yesterday and lost 4 pounds already…apparently its water weight but hey its a grest start..a friend of mine in sweden recommended it. She lost 3 stone in a year!!!
    Ive been advised to stay clear of all fruit and root veg for a few weeks yo get things kick started.
    I love the coffee with cream :)

  11. Catherine Gardner says:

    Hi Tommy
    This is a fantastic website, thank you.
    I have just started a LCHF diet and I am a marathon runner (two weeks on the diet) I have lost a small amount of weight and I feel exhausted on my training runs. Have you got any advice?

    • Tommy says:

      Thank you.

      The only physical activities I do is walking around listening to music or audiobooks. I have not taken my exercise any further (yet) so I no not have any advice based on my own experience. I know some people who do very well in “extreme” sports on low carb training.

      Once the ketones are doing their thing I think the feeling of less energy will fade away. You have to teach your body it’s ok to burn fat rather than sugar. I know that people do add carbs during the actual performance to boost it a bit but not in amounts that is higher than the body’s capabilities to store sugar. It’s fo immediate use…

      /Tommy

    • Keith Kling says:

      Hi, I would suggest that you read the book “The Art and Science of Low Carb Performance.” But, in it the authors suggest that because much of the weight you lose beginning LCHF is water weight and with the water loss also goes sodium loss. They suggest making bouillon broth and drinking it to replace the lost sodium. I am a long distance cyclist and have had the same experience of feeling exhausted on long rides, but within seconds of drinking the broth have got my energy back. Just make sure the bouillon contains 1 gm. (1000 mg.) of sodium.

  12. Jenni says:

    Hi Tommy

    I am 33 year old woman from South Africa. I am getting married in March and have recently (over the last 5 months) put on about 5kgs. I am 1.75m tall and now weigh around 77kgs which is more than I should and I can certainly feel it.
    I’ve only just been introduced to this way of eating and am willing to give it a good try and see if all the hype is true.

    My 2 concerns are:
    1. Won’t all the fat have a negative effect on cholesterol, i.e. increasing it? I just had mine tested yesterday and both are in really good shape.
    2. Where are you getting fibre from now?

    I really hope that this works for me as I want my old body back and to hopefully even get my weight down to around 68kgs as that is my goal!

    I go to gym 5 – 6 times a week doing a mixture of cardio and weight training. How would I eat before / after gym to ensure my body is getting all it needs? Should I have breakfast before gym and then a snack when I come home or the other way around?

    I would really appreciate your advise and feedback on this.

    Many thanks
    Jenni

    • Tommy says:

      Hi!

      Regarding your concerns.

      Cholesterol; No problem. When I look at my numbers over the last three years of quite a lot of saturated fat I have only got better numbers all the time. The total cholesterol is higher but the balance between the “good” and the “bad” is better. This is really what’s happening for a lot of people turning to Low Carb High Fat.
      Fibre; The only fibre I eat are in the meat and in some veggies. There is really no need for all extra fiber. The body have no use for it if the digestive system is healthy.

      I have limited expericense regarding “working out” and LCHF but the last two days of my training was focused of just that. The people in my class who train a lot (everyting from yoga to ultra long runners) say they do not really have to plan the eating as much as before. The teacher (speaking from his own experience) says he get the best result if he is without food for 12-16 hours and the do a hard work out. After the training he eat a lot of fat an proteins. I will start working out a bit now so in a couple of months I might have more own experience.

      /Tommy

  13. Mark says:

    HI TOM! STARTED LCHF A WEEK AGO. MY DAY STARTS BY ME EATING THREE TABLESPOONS OF VIRGIN OLIVE OIL. THEN THROUGHOUT THE WEEK I LIVE ON BACON , EGGS,BUTTER, CHEESE, SHRIMP, OLIVES, SAUSAGE, STEAK, SARDINES OR SALMON AND THAT’S ABOUT IT. I HAVE NO MORE THAN 10 CARBS A DAY. HOW MUCH FAT IN GRAMS DO I NEED A DAY. DO YOU THINK I GET ENOUGH BY WHAT I’M EATING. SHOULD I TAKE A VITAMIN DO YOU!!!!! PLEASE EMAIL ME THANKS!!!!

    • Tommy says:

      I would say it looks pretty good. It is really hard to tell how much fat you need but my “rule” is to have the fat be 75 to 80 % of all energy. For me that is normally 125-175g of fat per day. Rest is proteins an a really small amount of carbs.

      I only take Vitamin D sometimes. I am thinking about getting more other vitamines but I honestly do not feel I need them.

      I can mail you a more detailed answer during the weekend.

      /Tommy

  14. Morgana says:

    Hello Tommy (: First of all, great blog you have here ! I love how it’s so informative and also of course all the awesome recipes you post. I’m not very imaginative in cooking so you really gave me a lot of great ideas of what I can make. I wish it would be easier to get nice meat though, i don’t have a butchery near, so I just go for fatty fish most of the time.

    I have started with LCHF about 2-3 weeks ago and I am very satisfied with it so far. I don’t have too much to lose, I’m 1m73 for 64,5 kilos (started at 66,7 kg) but still I’m considering to keep it more as a “lifestyle” than a simple diet. It’s crazy all the things I’ve learnt while looking for infos, we are always getting brainwashed about how bad it is to eat ANY fat and now I feel kind of sad more people don’t know about LCHF. Or at least those who still believe it’s okay to eat a LOT of carbs every day.

    I don’t lose weight too fast yet, but I suppose that’s normal when you’re not too heavy. I’m keeping my diet very strict because I sometimes drink alcohol (yes, it’s summer, being out with friends makes it hard to avoid…) I try to drink more red wine than beer, which is the worst I could drink obviously! At the moment my food consists mostly of 2 meals, 1x mashed eggs with butter and bacon and later 1x salmon steak with butter.

    I have a few questions, the first would be, do you eat only one time/day ? And if you do, at what time of the day do you eat ? I have always been eating something when my stomach is craving for food, but may be I’ve been doing wrong, may be I should eat even more fat ? Then I was wondering if you have some tips on how to avoid carbs when you go out with friends, because this is the hardest thing for me so far ! My last question is, if you make an exception one day, does it restart your body from 0 ? I mean, is it gonna get used to carbs again directly ? Perhaps you don’t know precisely, but you might know from experience after those 4 years.

    Sorry I really wrote a lot ! Anyway, keep up the good work :D

  15. Tommy says:

    Hi,

    The weight loss might take some time to kick when you (as you point out yourself) do not have that much to lose. There will be a lot of other “pros” during anyway.

    Yes, I normally only eat once a day. It’s between 3:30 PM and 7:00 PM. So sometimes there might be almost 28 hours between the meals. I do not necessarily thing that once per day is optimal, but I do what you do. When I am hungry I eat, when I am not I don’t. The important thing is to “feel” the difference between hunger for “energy” or hungry “for something to eat”. Its alway the hunger for energy that should control the eating habit…

    I do not have much problems avoiding carbs. I just don’t eat them. Easy things to avoid is bread, potatoes, pasta, rice and sugar. It’s harder to avoid carbs in “mixed dishes” but I tend to cope quite well. If you feel it’s socially just say you have become sensitive to gluten (most breads and pasta…) and processed sugar. For some reason it’s more accepted to be “sick” than to make your own choice…

    I have not really pushed the farms up to my former levels. A couple of times I have tested Coca Cola, juice etc to see if the blood sugar reacts on a long term and they have not done so. If you have to make exceptions I would suggest you do them on potatoes or other underground veggies rather than pasta, sugar, bread or rice.

    Since I have not been dieting before I started LCHF I do not think I am “braking” anything by eating carbs a couple of occasions per year. If you are a “periodic” dieter I would say its worse. And if you are a sugar-addict it’s even worse…

    Long and maybe bad written answer… But its getting late… :-)

    /Tommy

    • Morgana says:

      Hey, thanks a lot for the fast answer.

      Yes, I already noticed a lot of positive things, like my skin got really nice and smooth (I’ve never had bad skin, but somehow now it’s even better) I read that about the skin on many LCHF reviews. That’s awesome because I first thought so much fat might make my skin oily, but not at all.

      I wanna try to eat only 1x a day but somehow I’m hungry about twice a day usually O: … I wonder if it’s just my body or if I’m doing something wrong. To be honest I’ve always eaten A LOT even before LCHF so it might just be me.

      Avoiding carbs is no problem for me either during the week, but when you go out yeah… It’s always the usual “booooo why don’t you eat this ?” You’re idea with being sensitive to gluten is actually great ! You’re totally right, it’s ridiculous but that’s how it is, they’ll accept it better if you pretend to be sick. Last week end I was at a Steak restaurant and I asked which steak has the most fat and somehow they got me the one with less fat… Well I guess they couldn’t imagine I wanted to have the one with fat o.O

      I’m also wondering if the calories intake actually matters ? Because I haven’t really been counting. I just eat a lot of fat and when I’m hungry.

      When I’ll reach my goal with my weight I’ll keep the carbs low, but I think I’ll allow myself some sweet things from time to time because I totally love sweets… It’s not too hard to avoid it at the moment but sometimes I really crave for a huge caramel chocolate ice-cream (especially with the hot weather) I don’t mind bread, pasta etc. Don’t miss it so much.

      Again I wrote pretty much, huh… I was wondering, is it okay if I stay in contact with you via e-mail ? I don’t really know anyone doing this diet and somehow it’s nice to talk to people who understand it and are doing it and stuff ^^

      See ya

      PS: Don’t worry about the bad written, English ain’t my first language either.

      • Tommy says:

        Hi, Feel free to drop me a mail and I’ll try to come back as soon as possible.

        /Tommy

        • Morgana says:

          Hello again Tommy and hello Ann-Marie,

          I have surely made some progress since last time i wrote here, i am now at 62,5 kg and maintain it easily even when i go on a sugar frenzy (it’s the hardest to avoid for me as i love ice-cream in summer :D) So a total of 4 kilos lost in about 1 year of really not strict LCHF with a lot of long breaks, it’s not too bad! My goal would be to reach at least 55 kilos, which is close to the weight i used to have and was satisfied with.

          I have the feeling though that i struggle to go under 62,5 kg. Like it doesnt change anything if i eat strict LCHF for days or whatever i do, i stay at that weight. I think it is because i have let my body get used to that weight, like it was at 66,5 for years. Or my incapacity of keeping on a strict diet for more than a week… But it’s so much social pressure!

          Would you have some tips for the weight loss to kick in again ?

          Thank you :))

          • Tommy says:

            Hi,

            Well, I am myself at a pretty “stable” weight a little higher than I wan to. I am trying increasing the fat a little and keeping the proteins down. Today I had some cheese again so the proteins got over 100g again. But I try to keep them under 100g.

            If you have not tried cutting down on cream and cheese you could try that for a couple of weeks and at the same time increase the fat even further.

            /Tommy

            • Morgana says:

              Hello,
              Yes you are right, i am now trying since may be 2-3 days to cut out all dairy and increase the fat (although i LOVE cheese) Today it already felt like my clothes were less tight, it might be working! I’ll keep you updated in a week or so, i hope you manage to reach the weight you’re aiming for :)

              I love your recipes by the way, very inspirational!

              Cheers

              Morgana

            • Morgana says:

              Hej :) So as i said i would come back to you about my strict LCHF try out, here i am.

              I could only do it for a week and a half 100% strict. I’ve simply cut out all diary, vegetables, everything except fat and proteins from animal sources. No sugar free sweetened drinks either, only water. It’s veeery hard to keep more than 1 month i think, but the results are incredible! I finally went under the 62,5 kilos i was stuck at to 61 kg :D

              Of course afterwards you will probably need to stabilize the weight. I might try to give it a go a bit longer but the no vegetables no cheese is much suffering haha

              Regards,

              Morgana

              • Tommy says:

                It really depends on what veggies to cut. I really like a lot of the good veggies like asparagus, broccoli and cabbage.

                /Tommy

      • Ann-Marie says:

        Hi Morgana
        Great job so far, I feel like I am in a similar situation to you. I am more interested in losing the fat through a LCHF eating regime.
        You mentioned about having some sweet stuff from time to time. Check out Wholefood Simply, Bianca Slade offers many recipes without sugar but with a whole lot of taste. I have just finished eating a Cherry Ripe Cake, not the entire cake!
        Try raw treats that use majority nuts, coconut oil, cacao, dates and coconut plus others.
        I will keep reading with much interest.
        Ann-Marie

  16. Brian and Terri says:

    Hi Tommy. Glad we have found your site as I think we might need it. Been following Mr Skaldemans system 4 weeks. Lost 7lb then 1lb then 2lb then last week we put 2lb back on. So, we are starting with you advise of cutting out cream and cheese for a week. Will see what happens. Thank you.

    • Tommy says:

      Thanks,

      That can sometimes happen but after yet some time the weight will go back down again. Our bodies have been so “spoiled” with fast carbs so once we try to change this it sometimes reacts like we are starving and we lose some weight in water and then it starts adding little fat again but if we keep at it it will happily start burning fat again.

      /Tommy

  17. Bo says:

    Hi Tommy

    Help help! So if I have to keep my fat intake as high as 75% and carbs as low as 20g, do I manually track this? I’m really struggling. I’ve tried MyFitnessPal and some other apps. But they are all so different? How do I do this? I’m getting so frustrated…

    Regards,
    Bo

    • Tommy says:

      Hi,

      In the beginning it is easier to use some kind of tool to keep track but I would say that you quite fast get the hang of what tot eat to get the numbers ok.

      My first “rule of thumb” it to eat twice as much fat than you thought you were gonna eat… :-)

      /Tommy

  18. Brian and Terri says:

    I know what you mean Bo. MyFitnessPal can be so inaccurate. So, I check everything very carefully. Now I have a fair idea of which item that I use are correct in values and it does me well. I am over 2 so far on the Skaldeman today but know it will go down a bit after my evening meal.

  19. mark says:

    Been on lchf for two weeks and starting to feel better. I need to know how much protein is considered ok and how much fat is to much fat. With all the stuff I read and watched no one makes these points clear. They say to much protein can cause the same effect as sugar and with all I gave up I hate to see that happen. Please help, I really want to stick to this, it seems to help with my depression!! Thanks

    • Tommy says:

      When I look at my stats I would say a protein level at roughly 1g per kilo of weight. A little less is ok and a little more is also ok.

      If your weight is 100kg I would recommend between 85 and 115g of proteins. 100g of protein is translated to almost 500g of chicken or 400g of beef.

      Regarding fat I would say it’s hard to “overeat” the fat. For 100g of proteins you need to eat 130-150g of fat to get the best effect.

      /Tommy

  20. cassie says:

    Hi Tommy,

    If I am eating a diet very high in fat as is required by this lchf plan, but have a period of slipping up and eat too many carbs, will it negate all the positive effects of all the fat and make me gain weight? ie, if I know I am going to have a carb heavy week (going on vacation/wedding) should I stop eating so much fat for that week? Hope this makes sense…

  21. Vivek says:

    Hi Tommy
    is Tomoto bad in LCHF diet? why?

    • Tommy says:

      I would not call it bad but tomato are a little sweet for me. So when on a strict LCHF diet I would avoid tomato but if on a more liberal version it’s ok as long as you do not eat to many of them.

      /Tommy

  22. Linda says:

    I am 2 days in to the LCHF diet and I feel very hungry. Also feel like I have put on weight, but I’m not so worried about this as it is early days. I have been eating LOADS of meat and no carbs (none of the obvious ones) and cooking everything in Olive Oil. I would really like to begin (or end) my day with a smoothie – any ideas on the best ingredients to put in it to make it high fat? – I am thinking yogurt (full fat), honey, berries, cream (double) and coconut oil. I have never been much of a dairy eater, but I am trying. Also, are Chia seeds ok on this diet? Also, is Cranberry Juice okay?

    Linda

  23. PATRICIA says:

    Buenas!
    Mi gran problema es el azúcar! me desespera, por lo que compro caramelos sugar free, pero he leido que estos también rompen la dieta… es cierto?
    También querría saber si un día comes mas carb de los debidos, al haber ingerido mucha grasa, el efecto es rebote y engordas? Me explico, al coger la energía de los carb y no las grasas ese dia.

    GRACIAS

  24. PATRICIA says:

    SORRY! I WROTE IN SPANISH lool
    My problems is the sugar, i cant live without candys so when i do the diet i bu candy sygar free but someone told me sugar free candys broke the diet couse each candy has about 2/3gr of cab.

    An other questions is, if one day u eat more than , let say 100gr cab, that day you get weight couse you are not using the energy from the fat?

    thanks

    • Tommy says:

      I have tried a couple of “shocks” and measured my ketones and blood sugar level. I think I can take those kind of “hits” now and then but I cannot speak for others. I do however not want to do it unless it’s for experimental purposes…

      /Tommy

  25. PATRICIA says:

    If i have a period of slipping up and eat too many carbs, will it negate all the positive effects of all the fat and make me gain weight? ie, if I know I am going to have a carb heavy week (going on vacation/wedding) should I stop eating so much fat for that week? Hope this makes sense…

    • Tommy says:

      I think that it is very individual how a “slip” might impact the weight. I do not think my weight will increase in the long run. Maybe the cabs will bid more fluids in the short run, but I would not think I will start gain fat after just one slip.

      A full week might have longer impact so I would recommend against it.

      /Tommy

  26. Buurman says:

    Hi Tommy. Great Blog!
    I struggle with the fat/ protein/ carb ratio.
    If i look at a piece of chicken (thigh) for example, how do I get the fat percentage to 70%? Considering the amount of fat?
    Is their maybe a website where I can find % of fat in meat, chicken, so taht I can use it when calculating percentages?
    Please?

    • Tommy says:

      Well, the ratio and Energy% is really two different things in my graphs.

      The ratio is a simple ratio on the amount of fat compared to protein and carbs. Just ad the carbs (as low as possible) and protein together and divide by the amount of fat. A ratio of 1 is when you eat the same amount of fat than the other energy sources. I would recomend a ratio at over 1,5 to get a good weight loss.

      The energy % is slightly more complicated. In that calculation you have to look at the energy the sources produce. Fat is almost twice as rich in energy than the other two. To get the % calculate the total calories and then look at the different sources to get the energy % from each.

      I can try to write a better post on this topic after christmas…

      /Tommy

  27. Ben Pedraza says:

    Greetings Tommy, I ran across this site when doing a search for LCHF meal ideas. Loads of good info here. I am curious as to what your personal food choices are to achieve your desired goal of 70% fat in your food intake? I am just ready to begin the LCHF approach and could use your advice in this area. Please accept my thanks for what you are doing to help others on this journey.
    Thanks in advance,
    Ben

    • Tommy says:

      Hi and welcome!

      I tend to go back to butter or mayo to get the energy % up. Keep proteins down a little bit.

      Most of the meals I prepare myself on this site is 70% or above in energy % from fat.

      /Tommy

  28. kim says:

    I am trying to up my fat intake without raising my carbs. What are the best foods to start with to accomplish this?

    • Tommy says:

      One good way is to chose basic food with more fat. Entrecôte instead of sirloin, chicken thigh instead of breast or salmon instead of leaner choices.

      Make real fat cole slaws with mayo instead of part mayo and part “other”…

      Or just increase the amount of seasoned butter to everything… :-)

      /Tommy

  29. Rachael says:

    Hi, I am 1 week into LCHF and have lost an astonishing 4kg (started at 90kg).
    My question is: would homemade almond milk be ok? I can’t find any nutritional composition info on homemade, only manufactured. I use 1/2 a cup with my espresso in the morning. A batch is made from 1 cup of soaked almonds whizzed with 4 cups of water. I’ve been drinking it for about 6 months due to lactose intolerance/IBS.
    thank you

    • Tommy says:

      Grats and welcome to LCHF!

      One week and 4kg is really good!

      For me almonds are a bit high on carbs but then again, I am aiming very low on the carbs. I also do not like mixing my coffee with anything. If I do mix it with something its butter and/or coconut oil.

      If you keep feeling good and losing weight I see no reason why you would have to cut down on the almonds. But if you stall I would suggest trying drinking coffee without out it for a week or so.

      Good luck and if you have further questions do not hesitate to ask more…

      /Tommy

  30. Hannah says:

    Hi Tommy,
    Thank you for taking the time to answer all of these questions and offer support to so many people!
    I would like to know if there is a book or website you can refer that focuses on recipes and meal plans for LCHF without dairy or eggs. My family does it tolerate either very well and it seems quite a challenge to get enough fat without cream, cheese, butter and eggs. We do use ghee.
    Thank you,
    Hannah

    • Tommy says:

      I honestly do not know any good sites without dairy nor eggs. I guess there are several out there in the Paleo world but for me Paleo is too much carbs…

      I do not eat that much dairy nor eggs. Butter and cheese but that’s it. I am trying to cut down on the cheese so here you will not find much with cheese nowdays (I hope…).

      /Tommy

  31. Avril says:

    Hi.
    Are packet ‘Cup of soups’ allowed on the diet? In particular, Tomato and Asparagus varieties?great site, thanks!

    Avril

    • Tommy says:

      Hi, normally “pre-fab” soups are quite heavy on carbs. I googled and found different brands ranging from 12g per 100g to over 20. So I would not recommend them if you are aiming really low on carbs.

      /Tommy

  32. Natascha says:

    Hello, Tommy! :D

    I read every single word of your post and comments above, also. It’s amazing how true is everything you claim – it is obvious that you’re writing it from your own experience, because, example given: right after when I cut down on proteins (which showed I ate too much grams of it, eventhou, my carb intake was 5 grams per day) and, more importantly, increased butter intake (carbs stil on 5-10 grams per day), I naturally started to eat just once a day, I couldn’t believe it, so, of course, my weight instantly started to drop off – I should really correct this – my CENTIMETERS started to go down and weight was a little up, but I really don’t care about weight, because I see I look leaner. Guess The Warrior diet by O. Hoffmekler really works! :)

    One question: what is your total calorie intake? Mine is even above 2 000 but I am still getting leaner.

    Cheers!

    Natascha

    • Tommy says:

      Thanks!

      Yes, the centimeters often shows before the weight.

      My total daily intake of calories are the one shown every day. I normally eat ponce a day an the nutrition in the graph is for the full day.

      /Tommy

  33. Natascha says:

    Oh, sorry, I haven’t read all of your posts yet.

    Thanks for answering and keep up with good work! You do have a great reason for it – HEALTH!

    Good luck!

  34. elna says:

    Good day. I have been living this new lifestyle for 4 months. I am 44 years old, my height is 1,63 and I now weighs 63kg. I have lost 12 kg. Seems like I am stuck now. My eating plan are as follows: Early morning, bulletproof coffee. At 11h00, 2 Eggs, bacon, avo. 19h00, braaivleis with salad and bluecheese salad sauce. I also drink more than 2 litres of water. What am I doing wrong?. Thanks for a great blog!

    • Tommy says:

      Hi, thanks!

      I wouldn’t say you are doing anything wrong. Sometimes the body needs time to catch up after some weight loss. So give it some time and it might start going down again. if not try to keep of the cheese… That sometimes works for me even thou it’s not doing anything now. I have been “stuck” for over 2 years… :-)

      /Tommy

      • elna says:

        Thanks for your response, Tommy. My husband and I are going to start using more butter with every meal. The seasoned butter that you uses looks devine! Regards from a hot South Africa.

  35. peg says:

    Just found this and I am very excited to try this.I am so overweight.I am 5 feet 2 inches and weigh 180 pounds all encouragement is needed.meal planning ideas would be appreciated

    • Tommy says:

      I am working on some kind of planning tool but my “paid” work is taking a little more of my time than I would like…

      /Tommy

  36. Adrian says:

    Tommy, why didn’t you include lettuce in the allowed food list? It has less carbs than tomatoes…

    • Tommy says:

      To be totally honest I do not really like lettuce. I eat it when I get it on the plate but I never buy it for my own cooking. I prefer broccoli, spinach or asparagus.

      /Tommy

  37. Urban Melander says:

    Happy I found your website. Good job on your weight loss. Swede living in USA.

  38. Stela says:

    Hi guys. I started reading about LCHF recently, and i m trying to follow it since 3 days ago. Im just not used to so much FAT, im so scared of gaining weight. Its true that i ddont feel hungry, but im scared to death of getting FATTER.
    IM almost 70 kg, wana lose 10kgs.
    Please anyone, feel free to contact me to share your trully experiencies with this.
    stela.daniel@yahoo.com.br

    • Tommy says:

      Hi, Sometimes you can gain some weight in the beginning after the “water effect”. But as soon as the body starts burning fat it’s no problem eating fat.

      The last 5-10 kg are always the hardest in every diet… :-)

      /Tommy

  39. Liz says:

    Hello !!

    I have fairly recently got into LCHF and the immediate results have been good. I lost 2 Kgs in 1 week!! After that I took to resistance training since I wanted to look toned and healthy and hopefully not a victim of loose skin. Weightloss has been fairly very low after this and now I am heavier by 500 gms. Do u suggest to keep on doing LCHF along with resistance training or cut out workout from the regime??

    Any insights would be helpful.

    Regards,
    Liz.

    • Tommy says:

      Sorry for the late response…

      I would say the training does not really have any direct impact on the leight loss. The indirect impacy could be taht you get more hungry when you train so I would try to to train for a while and at the same time really cut down on the carbs.

      What do you eat now? How much carbs do you thing you get?

      /Tommy

  40. vanboy says:

    I failed to talk towards the guy, and he did not have got a price tag on it. I am guessing he experienced it out there for show also to lure in persons like me.

  41. Debbie says:

    Hi Tommy

    I suffer from IBS and I was just wondering from a “fibre” perspective, what veggies are best to eat to get fibre without irritating the digestive tract?

    Thanks
    Debbie

  42. ruma says:

    Hi Tommy,

    I weigh 90 kgs and am 5’4″ tall. I eat chicken and goat meat only…no ham or beef for me.Am also intolerant to eggs espl when they are cooked by themselves but can have when they are added with white flour as in cakes, pancakes etc.Would you recommend LCHF diet for me? Can i have lentils and what amount?

    Thanks
    Ruma

    • Tommy says:

      I would say it is fully possible for you to eat LCHF. When you say you do not eat beef, does cream, butter or milk “beef”.

      Can you eat seafood?

      I could come a long way on only different kinds of poultry and goat so there should not be a problem there.

      Can you eat mayo? Some people sensitive to eggs can eat them when used “raw” in mayo.

      Fat can be from avocado, olives etc if butter and mayo is not ok.

      /Tommy

  43. My brother recommended I might like this website.
    He was totally right. This post actually made my day.

    You cann’t imagine just how much time I had
    spent for this information! Thanks!

  44. rea says:

    Please let me know if you’re looking for a article author for your blog.
    You have some really good articles and I think I would be a good asset.
    If you ever want tto take some of the load off, I’d really like to
    write some articles foor your blog in exchange for a link back too mine.
    Please senbd me an e-mail if interested. Thank you!

  45. Winnie says:

    I have got to try this diet. Good Luck to all.

  46. Kev says:

    Hi to you all

    I have to say at the start of this diet I was very scared about the amount
    Of FAT in the diet but I can say to you all who are worried . Don’t be so far
    I have lost 22lb on this diet and it has been life altering and also the only diet that
    Has worked for me so get stuck In and start lossing weight and be happy again

    K

    • Tommy says:

      Yea, the fat is a problem for for a lot of people but it is the important to get the energy levels up on good fats.

      /Tommy

  47. Karabs says:

    Hi Tommy
    I really love your blog! very cool

    I am enjoying the LCHF diet but cant seem to let go off the Albran flakes, I eat like a hand full of this in the mornings will this have a huge impact on me losing any weight tho? my issue is I don’t have time to make breakfast so its my quick to have breakie. 2nd Question is…is a teaspoon of Peanut butter okay to have as a snack? or is this to high on carbs

  48. Cayley says:

    Hi Tommy, So my Dr suggested this diet to lose the last 6kg to 10kg after losing 25kg just by cutting out sugar after having my son 4 months. But that had seem to stop working and I havent lost anything for about a month. So my Dr said to try this Diet. To tell you the truth I am a little scared eating all this food as my head is still saying bad food.
    Im reall excited to see if this works for me and I hope I am doing it right. But is it true I dont have to weigh my food or do calorie control? as i was doing a stricked 1200 calorie diet and will I gain as I will be above what my normal intake is?

    Feeling nervous…

  49. Tracy says:

    Just started my 2nd week after a 6lb weight loss in my first week! I have cut out all starch from my diet. I do miss a teaspoon of sugar in my tea though, would it be ok to replace it with 1 teaspoon of honey? As I have read that artificial sweeteners are a no no, Thankyou

    • Daniel says:

      Hi,

      Honey is fine… provided you collect it yourself from the hive… up a tree. All joking aside honey is inline for many people’s paleo/primal experience, after-all a caveman could’ve eaten honey, he couldn’t just pop to the shop and buy gallons of the stuff though. I should imagine collecting honey was often a life threatening experience of dangling high above the ground trying to ignore being stung.

      I know your question is quite old but I thought I’d answer it for the benefit of others. Hopefully you’ve achieved what you wanted. If like me you chose to stop calling this way of eating a diet and just what you eat (mocking grain eating sugar burners for warning you of artery clogging fat induced heart disease.)

      Anyway my advice, just don’t sweeten your tea of coffee for a few weeks, if it tastes bad maybe try some different brands of teabag. I can assure you that in no time when a colleague or family member forgets and sugars your tea you’ll realise how disgusting it was and won’t be able to drink it, especially if you’ve stuck to the rest of your diet (which is seriously lacking sweet stuff,) I promise you won’t miss the sweets for long :)

      • Tommy says:

        I also feel sweet thinks quickly gets “redundant”. I would not recommend honey or any other sweetener. Even thou it is “natural” or “paleoish”. Sugar is sugar and carbs are carbs… :-)

        /Tommy

  50. Brittany says:

    I’ve started this new what I like to call lifestyle instead of diet because that’s what it is to me as a new lifestyle…. anyways I need some advice. This is a typical day for me I wake up I have coffee eggs and bacon and then I go outside and water my plants go out for a walk always carry water where ever I go. I then come back and have lunch which is as a this week chicken salad and then go back out and do a lot more physical activity walking running pretty much playing with my kids when it’s time to come inside I start to feel hungry I’ll grab maybe a handful of almonds and snack on that but I still find myself starving when it’s dinner time any suggestions on what I should do or what could help thanks so much!

  51. Cindy says:

    Am almost 60 female and had been on South Beach diet about 6 years ago and went from 225 to 165 (5’6″). Am now
    back up to 195 due to going back to eating carbs…am high functioning autistic and carbs are not good for me…..go into yeast infections and feel bad. Have been on the lchf diet for 5 days now and not lost any weight…..but feel a lot better and yeast infection getting under control…..stopped beer also (my self medication) and switched to gin and diet tonic. Any advice? Really hate this extra weight after having been down to 165!

  52. Charmaine says:

    Hi I have started this diet 2 weeks ago and picked up 1.5 kg, not sure what I am doing wrong. If I look at the kj per fat Etc it is very high and if I compare to what I have eaten before it is double with the fat increase, with less food. I am not a big eater anyway

  53. Anne says:

    Hi Tommy.
    me and my boyfriend is considering LCHF, but we both stand to loose a lot me about 70kg and him about 50kg is this the right diet for us then? I could be very much afraid that we will just gain a lot of kgs because of all the fat) I grew up with parents always telling me that is you want to loose weight eat less and its okay to be a little hungry if you are trying to loose weight.
    I get that you as a max can eat 5g carb pr 100g food, but now I can se you have to watch your protein too? ut then you write further up to Kate from South Africa that se can eat a lot of eggs, I belive there is a lot of protein in eggs so that got me confused. and if I cant eat any sugar I basicly have to make any thing I fit in my mouth from scratch (not a problem im a stay at home mom)
    basicly Im looking for a lot of advise so that me and my boyfriend dosent gain a lot of weight, we are from Denmark and have bought an LCHF cookbook (is waiting on it in the mail)

    • Tommy says:

      I would say LCHF really could work for you. The fat is not what makes people gain weight. In the beginning there can be some gain but it will go down if you keep the fat up and carbs down.

      To get the fat burning started I would suggest going as low as possible on the carbs. Do not worry about the proteins or fat even tho ot is good to keep the protein below 100g a day (and that is 4-500g of meat). The eggs are no problem at all. I would say you can eat as much eggs at you want if you keep adding fat too…

      /Tommy

  54. Zoe says:

    Hi, So glad I came across this blog- It’s fantastic!!
    I have a question or two for you.
    I recently started eating LCHF, so far I have lost 5lbs in 6 days, days 8 and 9 fluctuated a bit (either up or down slightly) Anyway my meals look a bit like this-
    Breakfast: coffee with milk- I can’t have cream in it, because where I buy my coffee from does not have that option. ( I don’t eat breakfast- because I cannot stomach anything too early….. maybe a fat bomb would be suitable? (Weekends are little bit different, I have bacon and eggs)
    Lunch: normally leftovers from the night before or a can of tuna mixed with 1-2 tbs mayo, a few capers, 3-4 baby gherkins/bought thai chicken salad.
    Dinner: Steak or Chicken pan fried in olive oil and a serve of steamed broccoli or cauliflower drizzled with olive oil.

    I may snack on an avocado throughout the day and more recently I have been having a few mouthfuls of peanut butter every few days (it’s 9.3g carbs per 100g)
    The servings of food which I have are by no means huge, but neither tiny. I am finding that my appetite has decreased though. Am I eating too much? too little? I would appreciate your advice.

    Thank you

  55. jana says:

    Hi Tommy, how many eggs can you eat per day? Regard Jana

    • Tommy says:

      I would say you can eat as many as you like as long as you also add fat. To many eggs and to little fat could give you a little high protein intake. But otherwise I see no “risks” in eating plenty of eggs. If you want a number I would say 28… :-)

      /Tommy

  56. Erwin says:

    Tommy, thank you for your great guide. Very helpful. I, however, do have a question about whenever or not eating fat is required for this diet? I know it is a silly question but fat digusts me for some reason. I’m fine with cutting carb and sugar out of my diet and I have been doing so for the last three days. I just want to get the most out of the diet. Thanks!

    • Tommy says:

      I would say that fat is required. Where will you get the energy if you do not eat carbs or fat? Proteins. Sure a higher intake of protein might work as long as the carbs are really low and you are training really hard. Otherwise you will need the fat to get the energy and start the ketogenic process in burning fat.

      I know it can be hard eating fat when you have been told “for ever” it is bad for you. I am working on a longer post on different “delivery systems” for fat… Not sure when it will be published, but later this fall.

      /Tommy

      /Tommy

  57. Emma says:

    Hello,

    I love your blog it’s a real inspiration. I’ve been doing Atkins strictly for five weeks but the weight loss is one step forward two steps back. I’m only just overweight so I wouldn’t expect to lose weight that fast. Nevertheless the Scandanavian Diet looks like just the sort of thing for me as I love eating fat but I need to get it right. I’ve got the book by Skaldeman, and I don’t want to eat all the recipes – but make my own. I’m finding it really, really tricky working out the ratios. I’m not the best when it comes to making calculations of any kind. I guess I have some questions that might seem obvious. I wondered if you or anyone else can help.

    1) When the Scandanavian diet talks about 20% carbs, does it mean carbs total or just net carbs – I would assume it’s total carbs (as it’s not Atkins.) I’m used to measuring in cups but say I am calculating 1 cup of peppers for example which is 4.3g carbs total does this make up 4.3g of my 20% (20g) carbs for the day? The alternative would be the actual weight for example 1 cup = 92g. I’m not even sure if it’s meant to be 20g carbs (and I’ve not got my book with me, I’m away this weekend.)

    2) I understand the principle that the sum of fat should be equal to the protein and carbs together but being a maths div I am at a loss to calculate the ratios myself. I don’t need to eat a great amount as I’m 11.4 (most days at the moment) and (5ft 6′). Could you explain how you calculate the ratio’s with some examples? Or could tell me where I could find some kind of on line calculator for it? I know it’s a long shot. I’m not good at pie charts but I’d love to do a little chart each day I’m really getting into it.

    I really want to do the diet Tommy and your blog has inspired me. I feel a million times better physically in every way since I gave up carbs but I’d like to have more control over things. I love eating fat – always have – especially butter!

    I think if the Scandinavian diet was easier to master I think it would become widespread. Skaleman’s book is good but it comes across as an informal journal rather than and instruction booklet on how to be independent with the diet and that’s what I want. I know other people may find the diet easy to understand but I’m lost. You all might think me a bit thick but I’m a masters student so I can’t be that dumb! lol Even if I am dafter than average it still suggests that I’m not the only person unable to work out how to do the diet properly.

    Anyhow if you can help then thats great if not – it’s no worries I’m sure I’ll get there in the end. Thanks for sharing and inspiring us Tommy.

  58. raad kabota says:

    no fruits at all? no need to count calories? and ill loose weight? is it good for diabetes? because i am.

    • Tommy says:

      Nope, no fruits. Fruits are full of sugar.

      I would say a low carb diet is perfect for a diabetic. Since carbs increase your blood sugar I guess it is better not to increase… Please read a bit at:

      http://www.dietdoctor.com/diabetes

      A lot of good advice and fact regarding diabetes and low carb.

      /Tommy

  59. sasha says:

    I need some advice have been following ketogenic diet i had maybe 10 cheat days in 3 months basically ate cream btter cheese protein and some veg well i ran some tests and only to find out my cholestrol increased and my thyroid level went up? can someone advise me should u cut dairy just do little protein olive oil and veg?

    • Tommy says:

      It depends on what you eat on your cheat days. It all you eat those days are snickers or pasta I would say these days are “worse” than the cream cheese… I think that “hard” cheese like cheddar are better when it comes to carbs but maybe worse if you are sensitive to milk proteins. Protein, olive oil and veg sounds like to little fat and to much carbs… :-)

      /Tommy

  60. Gill says:

    I am pure vegetarian. Please guide me what should I have as LCHF

    • Tommy says:

      It depends on what a pure vegetarian. If this is no eggs nor cream/butter etc then it is a little hard getting everything you need. Coconut oil and avocado are goof fat sources. Some other oils like olive oil and nice green veggies such as broccoli and asparagus. Not really sure about the proteins…

      /Tommy

  61. Justine says:

    Hey Tommy,

    first of all- thank you for this wonderful blog and that you decided to share your story and give tips to the world :)

    I’ve got some questions as well: why don’t you recommend eating more tomatoes? The major part of them is water after all, yet they are pretty healthy if cooked. Also, should intake of bell pepper be restricted as well (green, white, yellow, red)? And finally, at the course at the university our PhD said that people should not consume less than 120 grams of carbs per day since it’s that’s the amount our brain requires to function properly. Since your daily carb intake is next to zero (which theoretically should be harmful), I would like to ask you if have noticed any changes in your cognitive performance (creativity, intelligence, memory and so on).

    Greetings :)

    • Tommy says:

      You PhD is wrong. We do not need to ad carbs for fule to the brain. He(?) is right in the fact that the rain need “carbs” but the great thing with our body si that we actually produce the sugar (carbs) the brain needs so we do not need to ad any carbs at all.

      A lot of people (including me) feel improved cognitive performance. There is a Swedish “memory champion” who has been promoting low carb since he can keep his concentration much better without all blood sugar dips.

      Well, the reason for me not “promoting” tomatos is frankly I do not eat much tomatos… I am not saying you should not eat tomatos. If I eat carbs I like broccoli, asparagus and spinach much more.

      /Tommy

  62. Angela says:

    I am a new experimenter in LCHF. I have been looking into it for awhile as a way to get back to a better weight, but I really was motivated 2 days ago when I found out my blood glucose levels are becoming elevated (hubby is type 2 so I test myself occasionally and my previously very normal levels are climbing).

    That was all the incentive I needed to jump right in.

    The first day I wasn’t able to keep the carbs under 100 (I can see it will take time to learn the carb contents of many fresh foods that I never suspected had so many).

    I got an app for my phone so this has made it easier.

    Today, the second day I kept carbs under 75 all of which were in the evening hours. I realized too late I should have had a few of them earlier in the day as I got a bit of a headache and lightheadedness (nothing too bad). I also didn’t reach the protein or fat levels suggested (strangely enough I was even well under the reduced calorie goal for weight loss that the app suggests) but I also didn’t do much of anything physical today so energy requirements were low.

    I do have a couple of questions.

    1. About the “water effect”. Which way does that work exactly? Does high carb consumption cause water retention or does the low carb method cause it in the beginning (I am experiencing some now so I just wondered). I know it is a temporary thing but just wondered what the specifics were.

    2. How is weight loss attained if the calories consumed are not less than the calories expended (even though a calorie is not a calorie as previously thought). If the body switches to burning fat as fuel then we are burning the high levels of fat we are consuming but why would we then burn stored fat if the calories aren’t deficient – or are they naturally going to be lower despite the high fat intake?

    Thanks for this great resource.

  63. Irmgard says:

    Hi, I am a vegetarian and use to eat a lot of chick peas, beans, lentils and guinoa to get my proteins but as these are not allowed on LCHF I get it mostly from eggs, cheese and hemp powder mixed in Coconut powder and water. My question: is this enough protein? How much protein should I be getting a day?

  64. Karin says:

    Hi I’m new to this LCHF life style, I’m from Namibia and got hold of the book of Tim Noakes The Real Meal Revolution, I’ve lost 1.4kg the first week and I’m now busy with my second week. Can you please tell me how much gram of protein I must eat with my meals per day, I’m stupid with working out the %, My breakfast is 4 rashers of bacon, 5 button mushrooms and one fried tomato fried in Coconut oil, is that ok? Lunch is +- 100gr of protein- chicken with baby marrows, onions fried in coconut oil, & cream, supper would be some +- 100gr of protein like steak with baby marrow/ onion/mushrooms and red peppers with cream. When I feel hungry or just something to eat I eat some “dried sausage”. sorry English is not my home language. Any suggestions would be appreciated.

  65. Pam says:

    Dear Tommy,

    I am 150 cms tall and weigh 150 pounds. I am suffering with PCOS for over ten years and have been gradually gaining weight. The more I try to lose weight, the more I gain. I am a vegetarian and have started LCHF. Since I am an Indian my food options are little different.

    I eat cottage cheese, yoghurt (cultured milk not the processed yoghurt available in market), butter milk, green vegetables and cheese. but these choices are very limited. I fear i might get bored very fast

    Can I eat peas, legumes, beans and lentils? Also can I eat sprouts?

  66. BA Landge says:

    Dear Tommy
    Today is my 12 th day on lchf
    My breakfast is 2 egg omlette 5 almondsand 2 tbsp of butter with coffee
    Lunch: veg like spinach cabbave or panner with spinach and one or 2 boiled eggs
    5 pm snacks: peanuts & coffee/tea with butter
    Dinner:yougart & vegetables& half cheese cube or boiled eggs

    I have not lost weight at all
    My weight is 60 kg
    My fbs is 72 & 1 hour ppbs is 182 & 1.5 hour ppbs is 152 and 2 hour ppbs is 132

    • Tommy says:

      It can take some time for the body to “learn” to burn fat. It is very individual on when the weight starts going down. Sometimes it can take a couple of days and sometimes months. If you are a “regular dieter” it can take longer time compared to if it is your first try on loosing weight.

      I would not eat peanuts. Far to much carbs. Brazilian nuts is much better.

      /Tommy

      • balandge says:

        Thanks tommy for a wonderful blog i m regular visitor of blog
        my query is for alomost one month i was eating only 900 to 1000 calories on lchf bcoz i was not feeling hungry at all
        but as a pointed out earlier also i m not loosing weight as ate
        recently i m observing water rententation prob also anf fatige
        is it due to low calorie diet?
        my all LFT & KFT markers are fine & I reduced TG (200 to 132) and LDL from 165 to 115
        HDL increased from 42 to 65
        its good but i m worried for weight and water retentation
        weight is not increasing nor decreasing
        lost only 2 kg when i started with lchf
        from last week i have increased calories from 900 to 1600 calories per day
        i m taking almost 60 to 70 % fat carbs are hadly 50 gms a day & rest is protein I take non veg also
        i m not hungry but my bg sometimes goes in the lower range of 70 s. upper side bg is upto 132 @ 1 hour ppbs
        i m mixed up & looking for valuable inputs from u
        thanks in advance

        • Tommy says:

          If you are around 50 g carbs I day I would recommend cutting it a little lower. Under 20 or preferably under 10 g a day. Net carbs. The calories you are cutting from the carbs should come from fat. Sometimes I hear people feeling a bot fatigues and this is often solved by increasing energy from fat.

          /Tommy

  67. dees says:

    Dear Tommy
    i have been on this eating plan for 3 months now. i am despondent because i have only lost 2 kgs. i eat very low amounts of carbs and the good fats. i have double cream yoghurt with a little honey for breakfast. For lunch eggs with bacon,chicken and mayo or yoghurt and honey. i have 1 cup of rooibos tea with cream. i drink a lot of water. supper is a meat dish with veggies like butternut, marrow ,mushrooms,green peppers and cabbage. what am i doing wrong?

    • Tommy says:

      For me honey is defiantly a no-no. It is sugar. I would honestly also try to cut the yoghurt and go really strict for a couple of weeks to get the fat burning process started. For me the butternut is to carby too.

      It may sound a bit dull eating strict, but I think it could be good to let the body adopt to a real low carb eating.

      /Tommy

  68. elizabeth says:

    If I allowed to eat as many eggs as I want all day and need fat along with them, is it ok to have mayo with them and how much mayo?

    • Tommy says:

      I would say you can eat as many eggs as you like and eating them wit mayo is perfect.

      The amount of mayo to the eggs it really up to you. When I do some kind of mix I use 100 g of mayo to 3 hard boiled eggs.

      /Tommy

  69. april says:

    Tommy could you please help me out how do you find a list on lchf and what to eat ,I would really like it get started on this,just don’t know how to start please help thanks

    • Tommy says:

      Well, the easiest way is to have a really strict goal when it comes to carbs. I always recommend to start strict to make it easy. So a lot of mayo and butter as sources for fat and then have fish/meat/chicken/eggs as source for protein. For veggis I recommend “only” broccoli, asparagus, spinach, cauliflower, cabbage.

      To get an idea of what is ok just follow my blog… I post every day what I eat… :-)

      /Tommy

  70. Megan says:

    Great info. I’m just confused about how much protein I should be eating. I’ve used macro calculators and one says 136g and the other says 90g. I’m a 35yo female looking to loose. Thanks

  71. Hi Tommy,
    I am 50 years old & have had my thyroid removed 6 months ago (Graves disease), currently on meds post breast cancer.
    I, my husband & mother-in-law have all been following your diet & I am the ONLY one that does not have any loss! The others have all reached their goal weights & look fantastic but I am still fat (25 kg over)
    My Doctors both my GP & Oncologist just brush it off & suggest I will be ok later but this really depresses & upsets me.
    What can I do….please help.
    Helen

  72. Sarah says:

    Hi there,

    I’ve been looking into the LCHF diet for a little while and after reading some of the comments on here think I’ll give it a go.

    The only question I have is, at the risk of sounding like an alcoholic, what is a safe to drink?

    I’ve checked out diet doctor and that recommends whiskey, brandy, red wines, dry white wines/champagnes are a better choice and beer is out of the question.

    Can you add anything to this?

    Cheers

  73. Joy says:

    I started the LCHF diet the end of July since my blood sugar was elevated and cholesterol was high. I have lost 26 lbs so far. How much fat should I eat at each meal? Breakfast I have the most fat with bacon, eggs, cream, and butter. Is it ok to eat zucchini? I usually fix it with olive oil and add parmesean cheese to it. I have done the same with asparagus but like the zucchini better.

    • Tommy says:

      It is always hard to recommend the amount of fat. I would say low carb and moderate proteins and then fat to get “un-hungry”… For me this is normally for my once a day dish minimum 100 g of butter or mayo.

      Zuccini is ok but when eating really low on carbs it is a little to much. I prefer broccoli, spinach or asparagus.

      /Tommy

  74. Yadbinder says:

    Hi
    I am getting confused. I am diabetic type 1 for 20 years “taking insulin from the beginning”. Now i am 40. generally i dont follow any diet plans. I want to gain weight as i weight around 50 – 52 kg. as per my height it should be minimum 65 kg. i am 5 feet 7 inches. Here some of the guys saying they loose weight by following LCHF diet. What should i do to gain the weight?

    • Tommy says:

      LCHF is often a weight regulating diet. I know a lot of people gaining some weight. It is definitely no risk in loosing to much. I am not really sure what impact your diabetes type 1 have but from a weight perspective I do not see any risks. But please consult with your doctor before changing to much.

      /Tommy

  75. kerri king says:

    hello tommy my name is kerri king and I live in Australia. im 48 years old and have just been diagnosed as having Mixed Connective Tissue Disease. I am overweight weighting in at approx. 110kgs and now do not drink or smoke. I have just found your site of LCHF and im so excited as usually diets have to have the foods I don’t eat. on this LCHF I have all the foods I eat and hope to lose weight which I hope will help with my bad joint pain. keep up the good works and ill post what happens to me .

    • Tommy says:

      Hi and welcome to the wonderful world of low carbs… Good luck and do not hesitate to ask if something comes up…

      /Tommy

  76. Elle Mercedes says:

    PLEASE HELP!!! I was just given the warning of prediabetes. My A1C level was 5.8% which is slightly higher than normal. I am not used to carb counting and finding so many different daily allowances online for diabetics. I am also a vegetarian (unhealthy right now . . . pizza and mac ‘n’ cheese are favorites. Although I try to eliminate dairy completely). I dont know what to eat. Should I stick to only fruits and vegetables? Im so confused please help. Diabetes is heredity in my family and I really need to lower my numbers.

    • Tommy says:

      I would avoid fruits and try to get good fats from coconut and avocado. There are a lot of vegetarians who eat eggs. What about you?

      /Tommy

  77. Elle Mercedes says:

    No, I do not eat eggs. I do enjoy tofu scramble.

    • Tommy says:

      Hmm, to be honest I do think it is quite hard to eat my kind of LCHF without the eggs and cheeses… I guess it is possible to get fat from good vegetable oils like olive oil and coconut oil but to get enough proteins and keep the carbs down is harder.

      But since you eat mac ‘n’ cheese I guess you do eat cheese? Or are there vegetarian versions?

      /Tommy

      /Tommy

  78. Elle Mercedes says:

    I love cheese. That’s the only thing that’s stopping me from being vegan. At times I try to go without it. But always find myself running back to it.

    • Tommy says:

      Ok, so with cheese you will get both good fat and proteins. A lot of people says that cheese from goat milk have “better” proteins but I have not noticed any difference. I eat the cheese I feel for… :-)

      /Tommy

  79. Rohit says:

    Hi. I apologize for the longish question in advance. Four years ago, I was binging pretty hard on carbs and was diagnosed with acute fatty liver disease and prescribed Vitorin. In the following six months I cut back on carbs and fats in a major way. I was eating fruits, vegetables and white/lean meat only. I lost about 85 pounds in the process and stopped taking vitorin. Unfortunately, I fell back into my old carb guzzling ways after a year and have gained about 100 pounds. Now I have been diagnosed with pre-diabetes and have gone back on my high protein no carb/fat diet over the last few weeks with good results. I am literally scared witless to try a LCHF diet. Do you know of any specific research on the effects of LCHF on pre-diabetics? Personal stories and experiences would help as well. I have done a lot of research online but there is a counter argument to every thing online and I am scared. Thanks!

  80. Iain says:

    Hello Tommy

    Excellent site.

    I started the LCHF diet about three weeks ago now. I have noticed a significant weight loss. A friend at work suggested it, but he’s on the ultra-low carb diet, ie, 5g or less per day. Trouble is, I’m quite fussy about my food. I have discovered things that are nil carb and taste great. But I’ve also read on diabetic websites that although this diet is good at cutting blood glucose as well as reducing weight, I should still maintain a few carbs in the diet. Currently I limit myself to 25-30g per day. I am quite strict about not going over 30, and it does appear to be working.

    Do you reckon there’s any problem with 30g?

    And, once I’ve lost the weight and got my glucose down, is it OK to increase the carb intake a bit, obviously not to stupid levels, but so I can enjoy a sandwich every now and again, or a piece of cake…?

    Ta

    Iain

    • Tommy says:

      Hi,

      I would say if 30g works for you I see no reason for tuning down but I think it is easier to eat lower. When trying to keep a quite “high” level it is harder to keep it there. But as I said, if it works for you its good.

      /Tommy

  81. Claire says:

    Hi there, I have started LCHF woe 6 days ago today. A little background info – I haven’t eaten fats, oils, cheeses and cream (I have a slurp of milk in my daily coffee) etc: for about 7 months, instead going on a very minimal 500-700 cal “diet” eating mostly veggies, lean meats and fruit which had to be boiled or steamed. Whilst I lost weight it wasn’t enough for me. My question is, when do I stop feeling sick? I feel like I could chunder after every high fat meal and I know its because I’m not used to it.
    I also haven’t been to the toilet for you know what in these last 6 days. Your help would be appreciated.

    • Tommy says:

      It can take some time to get the body to feel comfortable. A couple of thing can help the negative early feeling when starting eating Low Carb High Fat. One thing is to make sure you get enough energy. So even if it can feel tough, eat more fat… One way to eat more fat without eating “pure fat” is to look at the food itself. Eat chicken thigh instead of breast, entrecote instead of sirlion. So choose the fatter parts of the meat instead of the leaner. It is most often cheaper too…

      Another tips I know helps a lot of people is to add a little salt to your drinking water.

      Good luck!

      /Tommy

  82. mark says:

    Did you have anyone proof read this web page??? Bad grammer… but good ideas

    • mark says:

      I feel like a downright idiot now, didnt realise english was your second language… I’m a tool.. :(

      • Tommy says:

        :-)

        No problem. my language can definitely improve a lot. I can handle myself pretty good verbally but when I am “speed-writing” daily I tend to get sloppy…

        /Tommy

  83. Goran says:

    Hello!

    I’m interested for examples and ratios on proteins and fats when working out 6 days per week for about 2-3 hours with heavy weights.

    So, im 190 cm and 97 kilos and i have quality lean mass but not to low body fat mass, about 12%.

    How can i keep the muscles without loosing them and get lower body fat (below 10%) with same of 97 kilos (or maybe more) and maybe gain some few kilos more?

    What about “perfect” ratio between fats and proteins and calory intake per day?

    Thank you!

  84. Gabriela says:

    Hello,
    I am a 37 years old female (English is my second language, so sorry for event. mistakes).
    I started LCHF about 3 weeks ago. The first 10 days the weight went down nice but after that time I started to gain it again. Actually I am heavier than before. I do not understand, I didn´t change a thing but it stopped working.
    I recon my body is in “ketose mode”, because of the symptoms in the first week (headache, heart palpitation).
    I don´t eat anything what has more than 5 g carbs/100g; no fruit, no pasta, no rice, no bread, no potato, not even cheese (because of the protein), no nuts. I eat mostly very fatty meats (lamb, duck, pork-belly), low carb veggies – spinach, broccoli, zucchini, cucumber, green leaves, cabbage with home made mayo (made without sugar); 36%fat sour cream, 56% Gippsland double cream, butter, 1 egg every second day, olives, grilled poultry skin.
    I watch my proteins (never more than 10-15% of the total daily food intake) but I am still gaining weight….do you have any explanation why?
    I must do something wrong!…..is it possible to overeat on fats even though LCHF is not about calorie intake?
    Considering I feel excellent on LCHF – I do not miss the carbs at all and I have plenty of energy, I´d like to stick to it…but I cannot keep gaining weight :(
    P.S.: I am always regularly exercising: 5.5Km slow jogging 3-4 times/week + lots of sit-ups.
    I would be very thankful for any helpful suggestions.

    • Tommy says:

      I would try to keep the carbs even lower for some time.

      Sugar in the mayo? Big no-no… :-)

      I would say cheese is better than sour cream etc. There are a lot of carbs in cream when “counting” the total amount over the day. So try to keep of the creams a week or so.

      /Tommy

  85. Gabriela says:

    Thank you so much, Tommy! Yep, I will do that, I swop sour cream for fatty cheese.
    This could have been actually the reason why I started to gain weight on LCHF; I have been eating about 300g sour cream every day (even the 36%fat one has 2.7g/100g carbs and it sumps up :(
    I made the maths: I have 25-30 g carbs a day, I´ll try to go lower.

    And no, no – of course no sugar in mayo – I wrote made without sugar :)

    I have one more question: How do you feel about sauerkraut instead of ordinary cabbage? The package says: >2g carbs/100g.

    Thank you and wish all the best for you and your wonderful blog :)
    Regards from New South Wales, Australia

  86. ingrid says:

    Dear Gabriela,

    I would say that you eat too much. I think 300g of sour cream a day is not normal quantity. I also think that the trick behind the LCHF diet is that if you add fat and protein and decrease carbs, you will need less food to feel satisfied. In America, it is common to overeat and people easy loose compass about what is the right amount of the food. People that I know who lost weight all claimed that they ended up eating less food…so do not go crazy with all those ingredients! Try to eat one egg with cheese and some jogh.. for breakfast, salad an 4oz of meat of fish for lunch, joghurt, and also 4 oz of meat or fish with veggies (size of one fist) for dinner plus some soft cheese size 2oz. The fact is that this should be enough. And drink water….

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>