Itโs also a common misconception that thereโs anything wrong with bacon. ๐ Bacon is lovely!
A ketogenic low carb diet, which is LCHF (Low Carb High Fat), is (or can be) naturally full of healthy fats and nutrient rich foods.
While you can easily lose weight just eating very low carb, even if youโre consuming โketo productsโ or processed foods, using bars & shakes and drinking diet soda, most people eating LCHF Keto have an incredibly healthy diet full of superfoods.
Honestly, a lot of people start out that way, with โcrutchesโ that make the transition from eating badly into a low carb diet a lot easier โ which is fine. I always say: do whatever it takes to get started and stick with it!
Once youโre in nutritional ketosis, youโll find that you eat less, you have less cravings, and what you DO crave will surprise you! Your body naturally craves more nutrient dense whole foods and healthier options, making it easy to maintain long term.
A keto diet is great for weight loss, but there are many other health benefits to this way of eating. It has been proven to help with arthritis, inflammatory diseases, fibromyalgia, diabetes, high blood pressure, and a number of other issues.
Iโve been eating low carb for three years now, and Iโve never actually done the Atkins phases.
I keep it really simple and just stick to 20 Net Carbs per day. (โNet Carbsโ is Total Carbs minus Fiber.) I aim to eat most of my carbs in green vegetables, so my diet is mainly โmeat & greensโ plus healthy fats.
A lot of people struggle with the idea of eating fatโฆ to lose fat. However, it WORKS. Youโll feel amazing and lose weight, and avoid many health issues that low fat / high carb diets can cause. That said, there are GOOD fats and BAD fatsโฆ
The Low Carb Diet is often referred to as โLCHFโ which means โLow Carb, High Fatโ. There is a science to the way it works, which boils down to Food Combining. If you consistently eat 20 net carbs a day, your body switches from burning carbs/sugar for energy, to burning fat for energy. If you eat low carb AND low fat โ your body wonโt know what to burn for fuel. Which is not a good thing. ๐
Sources for Healthy Fats
- REAL Butter
- Avocados
- Eggs
- Olive Oil
- Coconut Oil
- Nuts: pecans, almonds, and pistachios
- Natural Peanut Butter
- Oily fish (salmon, tuna, sardines, trout)
Read: 6 High Fat Foods That Are GOOD For You!
Avocado and Salmon top the list as โsuper foodsโ that provide both healthy fats, potassium AND magnesium! Speaking of, here are some additional โhealthyโ sources for thoseโฆ
Magnesium is the main ingredient in most laxatives, and a more natural choice. Always choose real food over medication when you can! Sources for magnesium in low carb foods include: spinach, swiss chard, sunflower seeds, almonds, turnip greens, summer squash, edamame, peanut butter, avocado, salmon, halibut, chicken, beef, broccoli. โmore info
Spinach, salmon, avocado & mushrooms are top low carb sources for potassium.
I am not a huge fan of spinach by itself with Birdseye Creamed Spinach being the exception to the rule (yum!), so I โhide itโ in all kinds of foods to make sure I eat plenty. I add spinach to omelets or scrambled eggs. I add a handful of chopped or creamed spinach to my meat when I make hamburger steaks.
I even put it in my low carb biscuits! Itโs easy to โsneak inโ plenty of spinach!
Here are two great Salmon Recipes from a good friend:
http://www.homefarmandgarden.com/1343/cedar-plank-salmon-recipe-with-lemon-dijon-sauce/
http://www.homefarmandgarden.com/265/dill-and-lemon-steamed-salmon/
I eat out & order take-out a lot, but I always make sure to order my salmon with โno sauceโ or โno glazeโ or ask how itโs cooked. Be cautious about sweet glazes that some restaurants add! ๐
The Fuji Japanese Restaurant here in my area has a great grilled salmon AND an Avocado Salad. Iโm hooked on eating the salmon & avocado together as a super healthy (and easy) take-out meal. ๐
Want to add to the list?
What are YOUR favorite healthy fats & super foods?
I went on the Atkins diet last April and stayed pretty loyal (a few bumps) until August. By then I lost 26 lbs. I havenโt been able to give up the breads since. Still donโt eat potatoes or rice. My big problem is veggies. How can I have a salad if I canโt have leafy green vegetables? You guessed it, Iโm on blood thinners and Vitamin K is a no-no. Please give me some suggestions that wonโt break me $ wise.
Hi Christine,
You can try low carb breads made with real foods, like almond flour. I donโt recommend the premade low carb breads unless you know all of the ingredients. Iโve tried a few and they tasted like a spoonful of my back yard, lol. If you feel like you need bread, see this super easy low carb recipe:
http://www.travelinglowcarb.com/4275/low-carb-biscuit-recipe/
Youโll want to make a list of foods & vegetables that donโt have Vitamin K, then choose the low carb options from that list. Iโm not sure about Avocado and Berries which are nice healthy options and great sides โ but a quick Google search should help you narrow it down. ๐ *cheers*
โspoonful of your backyardโโฆโฆโฆโฆ.what a description, love it!!!
Iโm on warfarin myself. Have been for about three and a half years. At first I avoided all leafy dark greens and anything else high in vitamin K. But, Iโve since learned itโs actually ok to eat someโฆ.not a lot of spinach, kale, etc. each day. I like to get the 50/50 baby greens from the super market for my salad, adding diced peppers, olives and whatever low carb veggie I can throw in there. Sprinkling Apple cider vinegar and olive oil on top. Since I get my blood checked every month I know for sure this way of eating is fine. Iโm always in a 2 or 2.5 range.
Hello Kathleen,
You can actually eat all those foods. The problem occurs when eating foods that are high in Vit K intermittently. Your dose may have to be increased but that is ok. Just talk with your doctor and let him know that you eat these foods on a regular basis.
Iโm on blood thinner tooโฆ.I used to take coumadin which meant I couldnโt have the green veggies but now Iโm on xeralto which you can have all you want.
Talk to your doctor because they can adjust your blood thinners to accommodate the extra Vitamin K you are eating. If your doctor says no, you need another doctor because eating healthy is important and so is weight loss. Iโve been on Warfarin since 1992 so I understand your concerns.
You can add asparagus, green beans, zucchini , cabbage and Brussels sprouts to your diet these are wonderful greens to eat on the low carb diet. You can have a salad of tomato, cucumbers and slices of mozzarella cheese with itilian dressing, best salad in the world
All great options, Judy! I agree, and eat lots of โmeat & greensโ as part of my low carb diet. In this post I was specifically outlining healthy fats as a means of increasing fat intake (without eating sticks of butter or guzzling bacon grease, lol).
A common issue people have is to eat too lean, and the low carb diet is actually LCHF (Low Carb High Fat) with a focus on the healthy fats to fuel your brain & body.
Christine, I cut up a zucchini add some cream, just a bit, and sprinkle it with dill. Now that is a good salad!
Yum! ๐ I love cucumbers cubed up and salted, with a tablespoon of real mayo stirred in. Simple and delicious โ a very quick & easy low carb side. ๐
I LOVE cucumbers with mayo, BUT I add in avocado and sometimes a little cheddar cheese! Delish!
What does it mean by NET Carbs ?
Hi Dedra,
Net Carbs is simply Total Carbs minus Fiber. See: http://www.travelinglowcarb.com/230/how-to-figure-out-net-carbs/ for an illustration. ๐
Sorry โ this is the correct link, in case that came through wrong: http://www.travelinglowcarb.com/230/how-to-figure-out-net-carbs/ ๐ Oops!
Iโm doing my research to start the low carb diet, phase 1. Iโm a latina wife so itโs hard already knowing that I wonโt be able to eat food like plantains, bananas, rice, oatmeal, etc! LOL How do you get your 15 daily net carbs from veggies? It sounds like A LOT of veggies.
Hi Ange ๐
Vegetables are good carbs โ though you want to stay away from starchy or root vegetables as a general rule. Hereโs a list with the carb counts: http://www.travelinglowcarb.com/4964/low-carb-vegetables/
I get some of my carbs from things like cheese, cottage cheese, pecans, cream, etc. See: http://www.travelinglowcarb.com/5858/wednesdays-meals-and-macros/ for a recent typical day of meals.
Is tilapia good to eat on low carb diet?
Hi Renee,
Tilapia is great! Itโs zero carb, not including anything you use to prepare it. I really like grilled or baked tilapia. It IS all protein (itโs not a fatty fish, like salmon), so you have to consider that in your fat/protein goals. But yes, any fish is fine!
I made tilapia the other night. OMG so good. cooked it, on the stove, in butter, added a little salt/pepper tiny bit of garlic powder and lime juice. mmmm mmm! Which is exciting because like you said about something earlier, sometimes Iโve cooked tilapia and it tasted like a spoonful of my backyard. This was a winner. ๐
What are the fat/protein/carb goals to lose weight with the 20 net carbs? ๐
Hi Mandi,
Itโs 20 net carbs max, 70% fat minimum. You want to limit protein to 25% of your total daily calories, but if you stick to the 20/70 the protein pretty much takes care of itself.
Hereโs a really simple explanation & illustration: http://www.travelinglowcarb.com/7006/macronutrients/ That should prove helpful. ๐
I love the fact that I can eat the skin on chicken! Nice crispy skin on a roasted chicken is so good! As for healthy fats would cream cheese fit into that category?
Yes ๐ I love crispy chicken too! Hereโs my recipe for delicious baked chicken thighs: http://www.travelinglowcarb.com/9129/perfect-baked-chicken-thighs/ SO easy!
Iโve been on prednisone steroid for a few months now and CANNOT lose weight even tho Iโm sticking diligently to my LCHF way of eatingโฆany suggestions? Discouraging and canโt get off the steroids quite yet
Not to mention menopause AND thyroid disease (hypothyroidism)โฆ Eeeerrrrrrrrr
Maybe exercise moreโฆ(againโฆtwo new knee replacements)โฆโฆeeeerrrrrrr
Hi Sydney,
Iโve had to take that, so I get it. It IS frustrating. But if you do not stick to a 20 net carb max / 70% fat minimum healthy dietโฆ youโre going to gain, and FAST. Back when I took prednisone and wasnโt eating low carb, I had to buy a new (larger) size jeans EVERY WEEK. That is scary weight gain.
Be relieved you are maintaining, even if itโs tough, and get through this phase and get WELL. In the meantime, eat super healthy and ketogenic, and keep your body healthy. It needs that, at the very least, while you (and your body) deal with everything elseโฆ *hugs*
Thank you for the reply Lynn! Iโm hoping that my Aug. 9th Appt. with the rheumatologist will produce a different drug so I can get off this steroid! Iโm sure the weight loss will go back to a lb. a week approx. at that timeโฆโฆin the meantimeโฆ I keep eating LCHF and healthy. Atleast Iโm NOT gaining by leaps n bounds! Thanx again
Hi Sydney ๐ Did you know that eating ketogenic (20 net carbs max, 70% fat minimum) will relieve inflammation & pain? The first few months I was consistent with low carb I was finally out of chronic pain โ for the first time in years. ๐
Carbs promote inflammation in the body. I had no idea! It was an AWESOME side effect in addition to the weight loss. ๐ ๐ I hope you have the same experience!
Hi Lynnโฆ
My body was so riddled in pain from inflammation โฆI had no choice but to get on the steroid. (Much as I hate it!). Iโm eating low carb- sugar free and a lot of meat. I read where you said 20 net carbs max and 70% fat minimumโฆ.Iโm just not sure how to check all that to be honest. Seems like it would be a lot of work. Maybe Iโm eating too many carbsโฆthey might sneak up on you. I just guesstimate โฆ.Iโm sure Iโd feel better if I knew FOR SURE how many per day! Any suggestions. Feeling lost.
Itโs actually very easy. I use MyFitnessPal and this is how I have it set up: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/ I keep it really simple and ignore grams, calories etc, just: 20 net carbs max, 70% fat minimum.
Itโs important because if you eat high protein (vs high fat) you could potentially deal with gout, kidney problems, etc.
Plus of course you wonโt get the benefits of high energy, weight loss, less pain, etc. So eating โlow carb high fatโ is the way to go. ๐
What kind of REAL butter you use?
Hi Jabneel ๐
Kerrygold is the most popular and most recommended. I use Land โo Lakes salted stick butter. Some people prefer unsalted โ totally up to you!
Hello what if the food your eating does not have any fiber? How dou you add net carbs then?
Hi Kim,
If there is no fiber, then you just go by Total Carbs on the label. If there is fiber, you subtract that.
I started this woe 2/13. The first week I lost 9 pounds. I havenโt had any breads, flour, sugars or starches. I was averaging 538 calories, 9.5 carbs and 64 protein daily. Then I was told I need more calories. What should I eat to increase my calories but keep my carbs low?
Hi Cheri,
There are tons of great foods you can eat! You definitely MUST eat more than 600 calories a day โ like 2 or 3 times more than that. ๐ You donโt actually have to count calories eating low carb, just do 20 net carbs max and 70% fat minimum.
Hereโs a food list to help you get some ideas: https://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods
Can you explain (in simple terms) the net carb concept.
Hi Sharon ๐ Sure! Itโs simply Total Carbs minus Fiber = Net Carbs. Hereโs an illustration: http://www.travelinglowcarb.com/230/how-to-figure-out-net-carbs/
Hi Lynn,
This is my first week on LCHF diet. I have to say itโs has been an eye opener for me. For the past two days I started having the Keto flue. However, Now Iโm constipated and bloated. Is that normal? If so, what can I do to deal with that .
Hi Jenny,
Are you tracking your macros yet? You want to make sure youโre getting at least 70% of your daily calories in healthy fats. Also, limit cheese to an ounce a day at most.
Low carb foods high in magnesium are ideal, as that is the main ingredient in laxatives. Sources for magnesium in low carb foods include: spinach, swiss chard, sunflower seeds, almonds, turnip greens, summer squash, edamame, peanut butter, avocado, salmon, halibut, chicken, beef, broccoli.
LImit bars and shakes and processed foods and stick to super simple meals and whole foods as much as possible. Drink plenty of water, but just to thirst โ you donโt want to over-drink water as this causes the opposite effect (symptoms of dehydration).
Lynn I donโt quit understand how to calculate
70% good fat for the day. I am familiar with carb counting because I am diabetic. Thanks
Hi Kathy! Here is a very simple explanation & illustration of macros, and the 70% fat goal: https://www.travelinglowcarb.com/7006/macronutrients/
Let me know if that raises any questions. ๐
What type of salad dressing do you use on salads ? I am a ranch and blue cheese addict .I hate dressing that are not creamy,like Italian โฆ
Hi Trudy,
I usually use ranch, or caesar dressing on caesar salads. Ranch and blue cheese are usually fine โ just check the labels, or if at a restaurant look up their nutrition facts. The only exception I personally know of is the McDonaldโs ranch dressing โ itโs 11 carbs if I remember right! ๐ Otherwise most of them are totally fine. ๐