Atkins, or any low carb diet, is meant to be Low Carb, HIGH FAT. That’s why it’s often referred to as a LCHF Diet.
Unfortunately “low carb” has the reputation of being all about bacon, guzzling bacon grease or slurping up butter & mayonnaise -lol. It gives Atkins (and the low carb diet in general) a bad reputation – which is why people catch so much flack from their friends/family/doctors about going low carb.
That’s not the case, by the way. 😉 Or not the case for most of us on a low carb diet. A LCHF Diet is actually very healthy – or it can be, if you understand how it works.
It can be hard for some people to wrap their head around the idea of “eating fat to lose fat”, or that eating fat can be healthy for you. But it can! Keep reading…
This will explain the “LCHF Diet” and clear up some common misperceptions:
There’s actually a science to the way eating low carb works, which is based in Food Combining. The result of eating super low carb (around 20 net carbs per day, max) is that your body goes into a state of ketosis, which means your body burns fat for energy instead of carbs/sugar.
So no, carbs are not “necessary for energy” although the low carb diet is LOW carb, not NO carb. It’s full of “good carbs” such as high fiber vegetables and healthy greens.
Your brain & body actually function much better burning healthy fat than they do burning sugar, processed foods, and carbohydrates for energy.
It’s basically a matter of deciding:
“What kind of gas do you want to put in YOUR tank?” 😉
There are a variety of health benefits to a LCHF Diet such as controlling diabetes, lowering cholesterol and blood pressure, weight loss, improving symptoms of arthritis and fibromyalgia – to name a few. Many people have been amazed at the changes they experienced just by eating low carb, including things they’d been suffering with for years.
Recently, a new study in the Archives of Internal Medicine received a flurry of media attention. The study authors started by admitting that low-carbohydrate dieting was indeed effective, not only for weight loss, but for reducing insulin resistance, lowering triglyceride concentrations and for raising HDL (so-called “good” cholesterol). –source
Healthy fats are necessary on a low carb diet.
If you eat too lean, with very low carb intake, your body won’t know what to burn for energy and it will stall your weight loss. The healthy fats improve your energy, metabolism and fat-burning – along with the other health benefits mentioned above.
You don’t have to worry about additional calories from these fats, as you don’t count calories on a Low Carb High Fat diet – only carbs. And the goal is to stick to 20 Net Carbs per day as a maximum. The low carb diet is also a natural appetite suppressant. You’ll find that you eat less and feel more satiated if you include plenty of healthy fats in your diet.
It has been scientifically proven that a LCHF Diet reduces your cravings, changes your food preferences, and lowers your appetite. For people who think they “can’t live without bread” – they will be pleasantly surprised (like I was!) at how quickly your appetite, cravings and tastes change when you’re eating super low carb. 😉
To clarify, healthy fats include foods like: pecan halves, walnuts, avocado, salmon, coconut oil, natural peanut butter, egg salad, tuna and tuna salad.
See: Healthy Fats & Low Carb Super Foods
I like a boiled egg creamed up w/mayo & salt as a side to any meat, or 1/2 cup pecan halves for breakfast, for example.
Avocado is great on any salad, as a complement to grilled salmon, or sliced & browned in real butter.
Ideally you want to get as much of the fat in your diet as you can from “real foods”.
Who can argue with you over your health with a dinner of salmon, mushrooms & avocado?! (Mushrooms are a great source of potassium, by the way). Or snacking on pecans? 😀 These types of foods have lots of nutrients and health benefits, in addition to being a great source of healthy fat that will fuel your body and brain.
I always recommend a 1/2 cup of pecan halves over a protein shake or bar, or any other processed food. They’re just as filling, much lower carb, higher fat, and much healthier!
#LowCarb breakfast on the go: boiled eggs & pecan halves #LCHF #RoadTrip pic.twitter.com/ZFn6VxgVZE
— Lynn Terry (@lowcarbtraveler) June 20, 2014
Be cautious about cream cheese, processed cheeses and Fat Bombs (a mostly fat, if not all fat, recipe which is usually heavy on the cream cheese and artificial sweeteners). I’ve heard many people say that those items stalled their weight loss. When I stalled after my surgery, I cut out cheese and ate very high fat – lots of pecans, salmon, avocado, eggs, grilled fatty ribeye steak, etc. I started losing quickly again as a result.
The “cleaner” you can eat the better! 😉
I know some people eat lots of butter to increase their fat intake on the low carb diet. I personally don’t (the thought of eating plain butter doesn’t appeal to me). If you DO use a lot of butter though, make sure it’s “real butter”. Kerrygold
If you brown avocado slices in a skillet with real butter & salt – it’s a lot like fried potatoes. Delicious!
It makes for a great side item at dinner, or you can eat them with a garlic herb cheese spread or your favorite low carb dressing. In this picture (below) I had them for breakfast with scrambled eggs – a great low carb high fat meal!
(Browned Avocado chunks or slices are great on top of any salad, too!)
Avocado is not only a delicious “healthy fat”, it’s also a great low carb source for potassium AND magnesium.
As a final note, don’t get hung up on daily or weekly progress – or watching the scales for weight loss. It can become a total obsession.
The LCHF Diet is a very healthy way of eating, one you can do for life – not just as a temporary “diet” to lose weight. Otherwise you’ll miss out on the long term health benefits, and of course gain back all the weight you lost too. 😐
I hope this helped you understand how healthy fats play a part in the low carb diet, and cleared up any misconceptions about the LCHF diet. I encourage you to do your own research, or talk to people who have been eating Low Carb High Fat long-term.
The health benefits are amazing!
Have questions about the LCHF Diet, or healthy fats? Leave a comment below. 😉
What about how much to eat? Is there potion control? For instance:
How many ounces of meat do you eat at dinner?
Things that are ordinarily put in a sandwich, such as peanut butter, tuna salad, egg salad,
How are these things used and eaten without
Bread?
What about fruit, which can be high in fructose,
Is it allowed and if so , which ones?
Bananas, cherries, etc. allowed
What about stevia? Is it allowed?
Hi Elaine! Great questions. π
The word “allowed” is a bit strong. But if you want your body in a Keto state (burning fat for energy instead of carbs) which is ideal for both health and weight loss, you definitely want to follow a stricter diet than some others that are “just low carb”.
Regarding artificial sweeteners, yes – Stevia is the healthier choice. You do want to be cautious about brands that include ingredients, or misleading titles like “Stevia In The Raw”. Get something natural like NOW Foods Better Stevia Original Liquid Extract, 8 Ounce Bottle
.
You can use other artificial sweeteners like Splenda, and even drink Diet Coke, and still lose weight and get into Ketosis – just FYI. But if you want to go the healthiest route, diet sodas and most artificial sweeteners are “poisons” to your body. That’s not a judgment. I’m not a total health nut, and enjoy a Diet Coke when I want to – and use Splenda (which I jokingly refer to as “rat poison” lol) when I’m out and about. Just to say, that raw stevia is definitely the better choice.
I don’t eat fruit at all – only berries. Fruit is very high in natural sugar, and you can get all the nutrients you need from vegetables. Most fruits would put you over 20 net carbs per day with one serving. Berries like strawberries, raspberries and blackberries can be enjoyed in moderation as a nice treat. This is safe for diabetics, and ideal for people who want to enjoy the health benefits of a keto diet.
Portions: I don’t measure my meat by ounces, per se. That starts getting a little too complicated for my taste. π The good thing is that a low carb ketogenic diet is a natural appetite suppressant. You won’t even be tempted to “overeat” so portion control happens pretty naturally.
That said, I do keep my protein intake lower than my healthy fat intake. Ideally you’ll eat 70-80% of your daily calories in healthy fats. My goals are: Net Carbs 5%, Protein 25%, Fat 70% (I donβt track calories). This is how I track it. Super easy!
Some people use low carb tortillas in place of hamburger buns, or to make sandwiches or rollups. Other people are sensitive to the ingredients in the tortillas – but on a typical low carb diet they are fine to use as long as you count them in your total net carb count for the day. I use them sometimes and the Mama Lupe’s Low Carb Tortillas are my favorite.
But I usually eat egg salad and tuna salad out of a bowl with a fork. Sometimes I eat it on cold crisp cucumber slices, which is delicious too! Some like either, or (natural) peanut butter on celery – but I don’t care for celery personally. I usually lick my peanut butter off a spoon. π
Great questions, like I said – thanks! I hope that proves helpful. π *cheers*
Hi there
Question
So if we watching the carbs to be under 20, what about sugar ? Is it no sugar at all or just a little bit is fine ? Meaning if I am eating some peanut butter but it’s not all natural so it has some sugar.. am I ok ? Please help me figure this out..
So from ur post that I read I don’t have to use my fitness pal for example this country macros just as long as I am under 20 carbs and eat healthy fats and protein I should be good to go?
I am really bad at counting that is why I am asking “)
Thanks
Hi Dana π I didn’t track at first, except to count carbs. Until my weight loss totally stalled out. I started tracking and figured out why immediately. So if you start having problems – weight loss, energy, health, etc – definitely track.
There is sugar naturally in some foods, like strawberries and raspberries and peanut butter. That’s fine. It’s counted in the total carb count.
Hi Lynn,
How do I keep my proteins lower than my fat intake? I’ve been tracking with myfitnesspal and set up the net carbs like you suggested, but my proteins are always higher than my fat. I’ve viewed your food logs as well but can’t seem to get my percentages correct. Thanks for your help!
Sue
Hi Sue,
The healthy fats I prefer that really help are pecans, real cheese, salmon, avocado, etc. I like chicken thighs instead of breasts – higher fat, but also tastier (more tender) AND cheaper. π
You’ll notice my usual breakfast includes 1/2 cup of pecans (2 servings). That helps to set my macros for the day.
You do want to be cautious about eating more than 25% of your total calories in protein long term, as that will cause health issues – kidney problems I believe.
If your total daily carbs are 20 % and 25 % of protein is too much then how do you balance out the macros for a 100%.
Lynn;
Try making these LC bagels:
http://www.resolutioneats.com/blog/low-carb-everything-bagel
They are incredible! and LC! Instead of putting the flavoring on the top of the bagel, I knead mine into the dough, and I don’t use the seasoning she calls for. I purchased it, but it is so salty, I didn’t want to ruin the bagels with so much salt.
I use 2 tbsp minced dried onion, 1 tsp dill, and 1 tsp poppyseeds kneaded into the dough.
Nutrition data is as follows:
412 calories
34g total fat
11g total carbs
4g fiber
7g Net carbs
20 g protein
For the vegetarians attempting to eat LC: When I make this bagel into a “sandwich” I usually only eat 1/2 of the bagel, with a slice of Kroger colby cheese, about a tsp of mayo, and a morningstar farms breakfast sausage patty. I find this very filling, and it meets my need for “bread”. This sandwich has the following Nutrition data:
cal 400
fat 31g
carbs 7g
fiber 3g
Net Carb 4g
protein 25g
making the macros for this sandwich just about perfect:
fat 71%
NC 4%
pro 25%
And, they are SOOOOO yummy!
I cannot drink plain water and was using crystal lite. Since I drink 8-10 glasses per day that is a lot of crystal lite. I noticed there is aspertame in the CL then a light bulb went off because I have lost 10 lbs on 4 weeks but stalling. I believe it is the volume of CL or artificial sweetener your thoughts? I have now switched to Propel and see how that works
Hi Pam! π What kind of Crystal Lite are you drinking? Can you infuse your water instead – strawberries, cucumbers & lemon come to mind. Another thing to try is to cut your amount of Crystal Lite in half to start – as a means of weaning it out of your diet.
Your Propel is sugar free, yes?
It’s actually common to stall after your initial weight loss as your body adjusts, by the way. How are you tracking your meals/snacks/drinks? Here are my goals and how I track: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/ It may just be that you need more healthy fats. Of course, reducing your artificial sweeteners is a great goal too, but definitely track closely and tweak for the best results. π *cheers*
I’m not sure how much you talk to your readers but I just wanted to say thank you.
I believe me stumbling onto this site, the day you started your challenge was fate.
Today (7/16) Was the first day I’ve ever tried to cut carbs in my life.
Usually eating over 250 a day (low fat diet, not truly understanding)
I cut it down to 140 easily, now for the next few days i’m going to work on cutting 20 more a day until I reach just 20 a day.
This will be a humongous achievement for me, and you are now my inspiration!
Thank you again!
Thank YOU Brittany, and welcome! π Low carb is much easier and much more satisfying than low fat – with a lot more health benefits. π I’m glad you’re joining us!! *cheers*
Will you begin a new challenge or if I do decide to start LCHF, should I just jump in midstream? I did old Atkins w good results, now 30 years later, and after years of dieting and even a gastric bypass, my weight is back up to just 50 lbs below my max weight. So frustrating and scary. Saving grace is that at 65, I have no health issues other than back problems. Your input appreciated.
Hi Kathy,
You can join in anytime! Just go to http://www.90DayLowCarbChallenge.com for details & info. The group stays open & active year round. π
What is the right amount of daily carbs for continued weight loss? Or to keep the lost pounds from coming back? Can you not ever have a slice of birthday cake or a baked potato or rice?
Hi Missy,
I stick to 20 net carbs a day maximum. If you are in weight loss mode, you want to skip the sugar and starches. If you are maintaining, the occasional food is not a big deal – unless it triggers you into an all out binge that puts all your weight back on. For some of us, that’s a real issue.
Dear Lynn,
Thanks so much for this sight, I started the woe in August as of right now I have only lost 16lbs. However over the last few weeks I seem to be stalling. As I was reading your comments I feel that I’m not eating enough fats. I’ve been rating a lot of baked fish and chicken. Going to try to increase fats and see if that helps thanks again for the support.
How’s it going, Patricia? Healthy fats definitely help with weight loss! Also make sure you are tracking super close. It’s common to experience a temporary “hold” after your initial weight loss, but then it kicks back in shortly after if you are tracking close and staying within your goals.
Just asking instead of Turkey links can
it be pork or beef?
Sure – it’s best to use non processed meats, but I enjoy sausage links now and then. π
Hi. I having a hard time staying at 20 c a day but starting over agn today. My question is .. How many fats are you suppose to take in a day ? Is there a limit like the carbs?? Thank You. Oh for breakfast I had 5 turkey links with 4 slices of Swiss cheese. Water. Is that a good start?
Here’s what I track and how I track it: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/ You’ll see at that link that I stay at 20 net carbs/day MAX and shoot for 70-80% of my daily calories in healthy fats.
Yes, that’s a good start! Start tracking and you’ll be able to see everything more clearly. π
Love, love this article and will use it in conversations with well meaning friends who say I am killing myself with all the fat! Please share how you brown avacados. I love them but never thought of cooking them. Sounds very interesting. Thanks!
I simply slice them, melt butter in a hot skillet, toss them in the hot skillet and salt them and fry until golden brown. Easy!
I eat healthy fats in the form of real foods: avocado, salmon, pecans, eggs, etc. Nobody can argue with my plates. I often have grilled chicken with broccoli and avocado slices on the side. Or grilled salmon with avocado slices and sauteed vegetables, etc. Sometimes 1/3 cup of pecans for breakfast or for a snack. Who can call THAT unhealthy? π
How do you cook your salmon I’ve never tried it before
I don’t cook salmon, Marlene (lol, I don’t know how!) π I get it take-out.
I am going to start your licarb woe diet i am not a big fish eater is meat of anykind ok and i love veggies so i am enjoying your revipes i am going to try rhem qhat about dairy like cottage cheese and such i like that sometimes i want this to work
Hi Connie π Yes, any meat is fine! Check out this checklist: http://www.travelinglowcarb.com/start-low-carb-diet/ I think you’ll find it very helpful. π
Terry what do you think of bullet proof coffee?? I make it every morning…but haven’t put butter I ..just a T of coconut oil and HWC…I’m trying to cut back on the Splenda…..thanks friend!!
Hi Pam,
I tried BPC for the first time a few months ago. First, it’s not necessary for losing weight. You can find plenty of healthy fats for your diet – pecans, avocado, walnuts, salmon, eggs, etc.
I did find it tasty though, and a great alternative to artificial sweeteners. I used salted butter and coconut oil with a dash of heavy cream – it’s a really nice flavor!
My advice: don’t change anything else and track carefully – make sure it doesn’t stall you, and that you don’t have any other effects (IBS, etc). If you enjoy it, you’re losing weight, and you feel awesome – go for it! π
How much cheese should i eat? Ive done low carb before and not lost any weight or even gained weight! Maybe too much cheese? Too much food? I cant figure our how everyone loses so much weight, except me. Obviously im doing something wrong.
Hi Laura,
Check these 4 points: http://www.travelinglowcarb.com/5093/not-losing-weight-eating-low-carb/ Definitely limit the cheese, cream cheese, any “products” (anything with more than 3 ingredients), etc. Check those 4 points and let me know if that helps. π
Thank you for tips. I see I was eating way too much cheese.
Do you count the carbs in things like gum??
Hi Laura,
I do – I count everything. π Are you having trouble losing weight??
Yes, im having trouble losing weight but will cut out the cheese and start tracking total carbs. Can you tell me if sugar alcohol is ok? And do I count only net carbs? Also, how do I not over do it with protein if im eating meat or fish all the time?
Hi Laura π
The best thing is to track super close. I use MFP and this is how I have it set up: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/ I count net carbs myself, with a max of 20 net carbs a day.
If you’re not losing, cut out sugar alcohol and artificial sweeteners – and any other “product”. Stick to “real food” for at least 3 weeks and see what happens.
Shoot for about 70-75% of your daily calories in healthy fats. Some proteins are also high in fat like eggs, ribeye steak, salmon, etc.
You can also add mayo, butter, avocado, pecans & walnuts etc to increase your healthy fats. See: http://www.travelinglowcarb.com/4393/healthy-fats-and-super-foods/ π *cheers*
Hi I keep hearing you talk about salmon. I’m allergic to fish, what would you recommend to replace itm
There are many healthy fats to enjoy! Pecans, avocado, fatty meats like ribeye steak as one example. π
is there some mathematical equation you use to find out if 70-75% of your calorie intake is from healthy fats? BTW I love this WOE
I love it too, Deanne π I use MyFitnessPal. This is how I have it set up: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/
I am so looking forward to the new me
That’s awesome, Annette! I feel the same way. I am LOVING the me I’ve become, and have just started working out (hard!) and cannot wait to enjoy the results. π π *cheers*
Hey Lynn
I keep reading about healthy fats such as almond, coconut oil or milk but Iβm allergic to all types of nuts, especially almonds and pecans. what would you recommend to replace them with?
Hope you have a great day
thank you
Hi Shari,
Choose Salmon over Tilapia. Salmon is a fatty fish, Tilapia and whitefish etc are all protein (no fat). Tuna is good too – tuna salad, etc. Choose Ribeye over Sirloin – it has more fat and it tastes better. π Eggs are half & half for protein and fat – so eggs cooked in butter, deviled eggs, egg salad, etc. Avocado is a great source of fat AND potassium. I like it salted and browned in butter as a salad topper or as a side dish. Cucumber salad is great – cube, salt, mix with 1 or 2 TBSP of real mayo (depending on how much cucumber) & serve! Great with a little chopped tomato in it too.
Those are just a few ideas. As you track your meals & foods, you’ll be able to easily see which are higher in fat. Hope that helps!
Hello, I have been reading and educating myself with this way of eating, and I want to ask, how does affect all this meat and healthy fat the uric acid? Does it help or make it worse?
Thanks.
Hi Norma,
I’m not a medical professional, but from what I understand… the people that have issues with uric acid and/or gout are those that eat a high protein diet and/or do intermittent fasting. Neither of which I do.
It’s a common mistake to think that the low carb or Atkins diet is a “high protein diet” as it’s not – although we certainly get at least the daily recommended amount of protein with this way of eating.
See: http://www.travelinglowcarb.com/7006/macronutrients/
My advice: go to Google and search “lchf uric acid” and also “atkins uric acid” (without quotes) and read up on the articles there. *cheers*
Can you use Bacon Rinds to eat with your tuna salad,or grind up to make Salmon patties???
Of course! There are tons of low carb foods you can get creative with. π Both of those are great options.
I like tuna salad on crisp salted cucumber slices, or I’ll add pecans to my tuna salad.
very good idea. I miss a crunch with my tuna salad. what can you suggest for a bun for my burger; and I so miss a sub, but it’s processed meat.
Try the fathead everything bagels, or raised dinner rolls using the fathead dough, which is made with almond flour and mozzarella and eggs. This started out as a pizza dough, and had been made into rolls, bagels, cinnamon rolls, and even as a wrap for”corn dogs”.
Just be careful as they are relatively high in carbs.
I use these low carb buns: http://www.netrition.com/cgi/goto.cgi?gid=8163&aid=3558 Great company, great ingredients in their foods. They also have great bagels and sliced bread that is very low carb. π
Hi Lynn
Ok so I have under gone GBP surgery luckily no underlying health issues at all besides insulin resistance but that comes with obesity. I’m 28 years old and need to lose another 30kgs to be in a healthy range. More importantly being a healthy me!
My question is would this work as a lifestyle change for someone like me. I had the surgery 6 weeks ago so back to more or less a normal way of eating. I have to avoid sugar which is not a problem. If this would work with my new stomach it’s something I really want to do as it’s proven itself with family members. Do you know of anyone that had the surgery and succeeded on the LCHF way of eating?
Appreciate any help in this regard. As others shut me down after hearing I had the surgery. I just want to better my life regardless of whether I had the surgery or not.
Love the article!!
Hi Heidi,
We actually have A LOT of weight loss surgery members in the low carb group: http://www.90DayLowCarbChallenge.com You can join us in the group and do a search there and you’ll find all sorts of discussions on it. π
The short answer though, is YES – this is an ideal way of eating for you to maintain your weight loss, lose more weight, and become more healthy! Let me know if you have any questions about eating a ketogenic low carb diet. Happy to help! *cheers*
Hi Terry…A friend told me about this site & I haven’t started the challenge yet…I want to do my homework first on what this LCHF is all about. So far I like what I’m learning…reading all your followers post is amazing & so informative. I’m writting notes throughout all the info you give…learning the acronyms is fun but what is the Bullet Proof Coffee…I am a coffee drinker but I usually drink it with flavored creams…I love green tea & I can drink that with no cream or sugar. Please let me know about the BPC. I want to get all my ducks in row before starting my challenge…Been a weight watcher girl forever, but I can’t seem do that anymore because I get off the track & fall off. This LCHF WOL seems worth the challenge & it seems like I won’t have a problem falling off these train tracks…lol…I hit the double nickel (55) age & I just have arthritis & fibromyalgia & from my understanding this WOL will be great for my inflammation & aches & pains. This girl needs to be pain free & to lose weight…thank you for letting me comment…We’ll be talking again soon. My starting date will soon.
Hi Valerie,
A low carb ketogenic diet is GREAT for pain relief, especially with arthritis & fibromyalgia. I think you’ll be very pleased with the results there, and also the weight loss. π
I don’t drink BPC myself, but you can read more about it here: https://bi198.isrefer.com/go/BPCoffeeFunnel/lowcarbtraveler A lot of people enjoy it, but you really do have to make it right to get the full benefits from what I understand.
I like sugar free hazelnut powdered coffee creamer by Coffee-Mate. It’s quite good! You just have to watch the labels as some of them say 2 carbs per TBSP, and other labels say 1 – so I always stock up on the 1 carb bottles, lol.
I’ve also used Heavy Whipping Cream (HWC) in my coffee with sugar free vanilla syrup (the syrups come in tons of flavors too) – or Splenda if I’m out.
Join right in! π Let me know if you have any questions…
Is grilled salmon ( at 220 degree celcius for 20 mins ) eaten on LCHF? After grilling with olive oil and few herbs, while eating I add cheese on top, Is this an LCHF food… I grill it in glass bowl convection oven ( NOT the MICROWAVE OVEN)
Kindly suggest…
Yes, salmon is low carb. π
Hi everyone,
i wanted to ask a question, but first i gotta say that i’m a 36 yo male of 163 cm and my weight WAS 111 kg (245 pounds).
now my weight, thanks to working my butt off at the gym is 84 kg (185 pounds)
now, i’ve always thought, and i’m still convinced, that the superlow carb diet is definitely unbalanced (especially ‘cos you basically can’t eat food containing vitamins ie: fruits) and we shouldn’t be forced to provide our body the vitamins and minerals with integrators when nature gave us all we need.
that said, i also decided to slim down once and for all (my target is around the 160 pounds).
i decided to give it a try ‘cos my weight loss stalled a bit even though i kill myself at the gym and i eat clean.
but, given the fact that at the gym i do aerobic and anaerobic activities (weight lifting) i thought that for me, the amount of carbs that you guys suggest ( less than 20 grams per day) is too low… my training sessions last at least 2 hours and i think that is a big factor when it comes to glicogen depletion… i mean, probably, at the end of a long training session i have no carbs left at all, i guess… and after the session the carbs i eat are (for dinner) 17 grams of carbs contained in the milk (350ml) shaked with the powder proteins…
i also don’t eat much fat… in fact my nutritional regime has 1300-1400 kcal per day…
what do you think about it?
I say keep doing what you’re doing. π It’s obviously working!
But to answer your questions…
A ketogenic low carb diet is very healthy, and very balanced. I eat a lot of nuts, berries and green vegetables. The only thing I don’t eat is fruit, which is very high in sugar (berries are not technically a fruit, so I do eat those).
There is a science to the way the low carb diet works, as explained in this post. Your body either runs on carbs, or on fat. It actually runs better on healthy fats. So you can eat carbs to work out, or eat healthy fats (pecans, avocado, salmon, etc).
I know several keto weight lifters that are doing fabulous!
Personally I’d ditch the protein powder and just eat real food…
Lynn,
Ever try pnut butter and coconut oil together.
I snack on it all the time …very satisfying
I do, Rob! π I call it “fudge” lol. See:
http://www.travelinglowcarb.com/6247/low-carb-peanut-butter-fudge/
YUM! π
Hi Lynn. I love your website. I started LCHF in the middle of November. I’ve been muddling my way through without much weight loss. I’ve cut out bad carbs and all sugar. I do use Stevia in small amounts in my tea. In the beginning I lost 4 lbs but have lost nothing since. I plan on making this my woe for life but would love to lose a few more pounds. (I’m 165 and could lose 15-120 pounds). I’ve just started using my fitness pal to keep a more accurate record of my meals. I have developed a fondness of whipping cream in my tea. Maybe that is what keeping me stalled. And can’t seem to stay in ketosis.
Hi Debbie,
MyFitnessPal should be a BIG help. π Make sure you are staying around 20 net carbs a day, eating real food (cut out processed foods), and try cutting out cheese and cream cheese for a couple of weeks if you use those – they stall some people.
Also make sure you are getting at least 70% of your calories in healthy fats (avocado, salmon, pecans, etc). If you eat too lean it will stall you for sure – and eating too high protein can cause all sorts of health issues – kidneys, gout, etc.
Do you use the premium MyFitnessPal?
I am using the reg one, without the upgrades. Just trying to understand it better.
Thanks
Hi Tammy,
I don’t, I use the free version. Here is how I have mine set up: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/
Also see this post, it makes the tracking REALLY simple π http://www.travelinglowcarb.com/7006/macronutrients/ *cheers*
I’m diabetic 2 and I have lost the weight now doctor says I’m too thin! I need to gain weight at least 15-20# I know what to eat and portion sizes but I need to know what to eat to gain weight without raising my bs and also I have high cholesterol so I’m only allowed 2 eggs per week . Any suggestions? Thank you!!
Hmm, good question Debbie! I would definitely ask your doctor to refer you to a dietitian if they haven’t already.
Hi Lynn,
I have been following your woe for 12 months now and stuck to it religiously for the first months which for me was a huge achievement as I have been w binge eater for as long as i can remember. I was amazed at how I kicked that nasty habit with low carb. Anyway I have now put all the weight back on as old habits slipped back. Totally disappointed with myself and am getting back on track again. I have 2 stone to lose.
My question is do you think low carb is enough for a comfort eater like me or zero carb would be better. Just wondering if you had any experience on this?
Thank you so much!!
Jacqui
Hi Jacqui,
I totally get it, as an emotional / binge eater myself. I too have very little appetite and cravings eating low carb – so that totally cures it for me!
Zero Carb is very restrictive. As long as you eat a ketogenic low carb diet you’ll get the benefits of weight loss, health improvements AND no appetite / cravings. That means 20-25 net carbs per day (max), and at least 70% of your calories from healthy fats – which is very easy to maintain as a healthy way of eating… with plenty of food choices!
I started this woe this past Monday, I’ve been doing pretty good, down 4lbs. as of today. Is it possible to eat too few carbs? I only ate 13 today, but I just wasn’t hungry, didn’t wanna force it. I can already tell a difference in how I feel, I have a lot more energy!
Congrats, Heather π Getting started is the hardest part, so kudos for making that decision and sticking with it!
It’s fine to eat less – just listen to your body and eat when you’re hungry. The low carb diet is a natural appetite suppressant anyway. π 20 net carbs is the max, 70% fat is the minimum, so as long as you’re close to those numbers – or under 20 / over 70 – you’re fine! *cheers*
Hello!
So I have been following you on Instagram for a while, and love all of your quick eats, because I am a road warrior for work. So I may not be traveling but find it difficult to always be prepared for a days meals. I have been low carb for 35 days and have lost 26 pounds. I have stalled for over a week. One of my friends suggested more heavy cream or half and half in my coffee. After reading your post I am second guessing that suggestion. She also suggested whip cream as a treat most nights. Will this continue my stall? Or do you think the extra fat will help?
Thank you! And keep up the great work!
Hi Christina,
Honestly, I would keep doing exactly what you’ve been doing. 26 pounds in 35 days is great!! Unless you changed something, just go back to that. It’s actually totally normal to experience brief “holds” and even fluctuations on the scale for a week or so at a time. You don’t want to change anything, just ride it out and stay consistent. π
That said, do make sure you stick to 20 net carbs max, 70% fat minimum. Cut out any bars & shakes, and try to keep it super simple with real food and very few ingredients. Otherwise, keep on keeping on! π *cheers*
I just started a ketogenic diet on Tuesday, July 26th. The 70% fat kind of scared me. That seemed like too much. I decided to eat 45% protein, 45% fat, and 10% carbs (20g net carbs) at 2100 calories a day, a 500 calorie deficit for me, a 38 yo woman at 230 pounds.I work out twice a week hard with a trainer, an three days a week by myself, Is there a problem with eating too much protein?
What do you think?
Hi Cydney,
There is a problem with eating high protein actually – gout, kidney problems, etc. That’s whether you’re low carb or not. You want to limit protein to 20-25% of your total daily calories.
You have to go by ratios or percentages, because some proteins are also healthy fats. You’ll notice here in my daily food diaries that I still get way more than adequate daily protein (in grams). This explains it very clearly: http://www.travelinglowcarb.com/7006/macronutrients/
The article you commented on explains WHY the “high fat” of “low carb high fat” is so important. When you limit your carbs so low, your body uses fat for energy/fuel instead of sugar and carbs. You can’t limit both. You won’t have any energy, and you won’t lose weight either. I found that out the hard way! lol…
Hi! I’m beginning today, and am wondering: Is there an initial 2-week induction phase, like Atkins, where I need to avoid dairy and fruit, adding them back in after 2 wks?
Also, my hubby wants to lose weight, is joining me in this venture, but will absolutely not forego his daily cocktail! Can the plan still work if he has an alcoholic beverage each afternoon?
Thanks!
Hi Patti π
I don’t do phases or plans, but you can! I keep it simple: 20 net carbs max, 70% fat minimum. If you prefer a structured program, Atkins is ideal because it uses that same range. I originally started with their phase 1 acceptable foods list.
It’s great your husband is joining you, it’s so fun to do it together with someone! Men lose weight faster than women, so don’t be shocked – and don’t compete, lol.
The plan will probably still work for him, depending on how big a diet change he is making. He may or may not get into ketosis but will probably lose weight just eating low carb.
There are many low or zero carb alcoholic drinks. For beer I like MIchelob Ultra. It has the best flavor and it’s 2.6 carbs per 12 ounce bottle. My favorite is rum & diet coke (zero carbs).
Alcohol does metabolize slower than food, and first, so for those of us that don’t drink daily… it creates what we call the “alcohol stall” and your scales won’t move for a few days. I just don’t weigh for 2-3 days if I enjoy a low/no carb drink. π
But for him, he can just test it and find out! I’m not sure what he drinks or how many carbs / how much sugar it has in it, but if he’s making a pretty big diet change otherwise by going low carb… he’ll probably lose weight just the same.
Good morning, can you recommend a book that would give me recipes to follow for the low carbs diet, I thank you for your help in this matter.
Hi Kirt π I have a list of free low carb books & cookbooks here that may prove useful: http://www.travelinglowcarb.com/6915/free-low-carb-cookbooks/
Another great resource is Pinterest. You can find a lot of recipes and low carb food ideas there. I started with this basic food list too: https://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods I don’t do the Atkins program or phases, but that list is great for getting an idea of foods & food combinations you can easily make.
I want to thank you so much for taking the time to explain all this! I have a lot to lose and I want to do this for life and wanting to learn the right way. Thanks again! I am 48 yrs old and my shark week just about kills me, I have all kinds of crazy craving, what do you do? I really want to get into ketosis. Do I get there by eating protein, fats and only 20 g of carbs a day? I love this woe
Hi Celinda!
I just noticed I missed this question from you, and that it was one year ago. My apologies! Are you still eating low carb, and how are things going?
There are some good low carb, keto friendly products now that can really help with those cravings – GOOD sugar free / low carb chocolate for example. What do you crave most?
All you have to do to get and stay in ketosis is eat 20 net carbs a day max, and 70% fat minimum. I keep it that simple, and of course the simpler your foods/meals the better – as some products or processed foods can slow down your weight loss.
Is there such thing as too much fat? For instance, if I am using a macro calculator and following the guidelines it gives me, if I go over on the fat for a day (or multiple days), is it a big deal in the grand scheme of things or the more the better?
Hi Liza,
For macros you want to keep it simple: 20 net carbs max, 70% fat minimum. So yes, it’s okay to eat less than 20 net carbs and okay to eat more than 70% fat. π
You also want to keep protein at 25% max, but if you focus on the 20/70 – the protein will take care of itself by default. π
Hi there.
I am a week into doing a keto and have a great support group. However they are stumped on eating with low thyroid function.
I do a protein shake to keep my vitamins up(B, E, D). 4 net carbs. That and an occasional egg or some nuts is my protein. I am getting more comfortable with fat. However everything I read about thyroid suggests carbs help the function and keto doesn’t
Any help would be appreciated..
Hi Gayle,
This is the only thing I’ve ever read on that topic: https://www.marksdailyapple.com/is-keto-bad-for-the-thyroid/ Honestly… I don’t know.
Are you eating keto vegetarian?
I need to know what 70% of fat is equivalent to in actual amounts i.e. cups, ounces, etc. Is there an easy way to compute how much fat can be consumed? I’m afraid that I will end up with the wrong ratio and by the time I figure it out I will be gaining weight and the whole LCHF will be counter productive.
Hi Fran,
I use MyFitnessPal to track my meals and macros, and the main goal is simply to get 20 net carbs max and at least 70% fat (more is fine) – and limit protein to 25% max of your total daily calories.
It’s easier than it sounds. π Here’s a simple explanation & illustration of that: https://www.travelinglowcarb.com/7006/macronutrients/ including some food photos that fit those macros.
I started one week now i have lose 3 lbs but i am not in keto yet what is am doing wrong .
Hi Tina,
How are you testing? And how are you tracking – I assume you’re doing 20 net carbs max and 70% fat minimum? Let me know, happy to help! π
Do you still feel the same way about cream cheese? The five ingredient one?