Getting Started Checklist

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Checklist To Get Started on a Low Carb Diet: The Best Way To Start Low Carb

There are two main reasons people choose a Low Carb Diet over other options. One being health issues such as high blood pressure or diabetes. The other being the dramatic kick-start to weight loss that people experience when they start eating low carb.

Some people lose up to 15 pounds in the first two weeks. My personal experience was losing 8 pounds in the first 10 days. The weight loss varies for everyone individually of course, but most people experience a great kick-start and dramatic weight loss in the first month.

See: Keto Diet Results: How Quickly Will I Lose Weight on Keto?

Unlike most diets or methods of losing weight, this “instant gratification” is very motivating – and really helps to keep you on track for continued weight loss and improving your overall health long-term. Before you start though, it pays to understand how it works…

How The Low Carb Diet Works

Carbs are often our primary fuel source. When you lower your carb intake, and start eating more high fiber vegetables and healthy fats (instead of high sugar/glucose carbs), your body will switch to burning fat (including body fat) as it’s primary fuel source instead of carbs.

People will argue that you need carbs for energy, but this is simply NOT TRUE. Eating carbs for energy is like drinking caffeine for energy. The carbs cause a fluctuation in blood sugar levels. It’s a cycle of ups and downs that give you a temporary surge, but it ultimately does more harm than good – causing strong cravings for more carbs to swing back. Your body and brain actually run much better on healthy fats. πŸ˜‰

A good balance of protein, healthy fats, fiber and carbs in the form of “above ground vegetables” will allow your body to burn it’s own fat and keep your energy levels more even. You end up having less cravings, feeling less hungry at (and between) meals, and losing weight in an easy and natural way.

See: The Low Carb Diet is a Natural Appetite Suppressant

When you first start eating Low Carb your body changes from burning carbs & sugar for energy, to burning fat for energy. During the first couple of weeks you’ll see dramatic weight loss as your body goes through this chemical change. It’s called ketosis, and interestingly… it also totally changes your taste buds and curbs your cravings! You’ll find that you no longer desire the foods you thought you couldn’t live without (such as bread, pasta and sugar). That’s a huge bonus! πŸ˜€

Getting Started On A Low Carb Diet

A low carb diet is very easy to start, and very easy to maintain. Most people choose it as a lifestyle change, or a WOE (way of eating), when they realize the health benefits and start seeing amazing results.

Personally I did not buy any programs or books or worry about any complicated details. I kept it simple from the beginning and just lowered my carb intake to less than 20 net carbs per day. It’s helpful to keep a food journal and make a note of everything you eat, and the net carb count. This will help you stay on track and know (for sure!) how many carbs you are consuming.

To help you get started, here are some helpful links & info so you’ll be fully prepared…

Tips For Success On A Low Carb Diet

  • The low carb diet is also a high fat diet. Read Low Carb High Fat Diet Explained to understand exactly how it works. There’s a proven science behind it, which boils down to “Food Combining”.
  • What to eat: Any meat & seafood, eggs, healthy fats & low carb vegetables. It’s easy to create meal plans you’ll enjoy. Just choose foods from those groups that you know you like.
  • Ideally you’ll get at least 70% of your daily calories from healthy fats. I like pecan halves, salmon, avocado, egg salad, etc (“real food” healthy fats). The free MyFitnessPal site/app makes it easy to track what you’re eating, and to keep up with your net carbs & fat/protein ratios.
  • During the first or second week, as your body makes the huge chemical change to burning fat for energy, you’ll experience The Low Carb Flu. Drinking hot chicken broth helps as this is a diuretic diet, and the broth will help replenish your sodium & electrolytes.
  • Focus on making intentional choices, one meal and one snack at a time. Eat as much as you need to stay physically and emotionally satisfied, as long as you stay within 20 net carbs per day.
  • When you’re just starting, Keep It Simple! (see two Low Carb Meal ideas at that link)
  • Concerned about eating fats, and how that affects blood pressure and cholesterol levels? Educate yourself on the Cardiovascular Health Benefits of a Low Carb Diet.
  • And finally, there are many myths floating around about how much water you should drink while eating low carb. Please see: How Much Water Should I Drink? to understand the health risks of drinking TOO MUCH water!

Let me know if you have any questions!

You’ll find great support, recipes, low carb food ideas and an easy way to get your questions answered in my low carb group. It’s great for friendship & accountability too. Join us! πŸ˜‰

Need More Low Carb Food Ideas?

Also see my posts under groceries for more low carb food ideas, as well as my own Low Carb Food Journals where you’ll find lots of creative ideas for eating out as well as simple foods to enjoy at home.

You’ll also find great Low Carb food ideas on my Facebook Page. I share A LOT of my meals there. πŸ˜‰

Above all, stay inspired! If the initial weight loss alone doesn’t keep you motivated, be sure to find a supportive community you enjoy. You can leave a comment and ask any questions you have below. It makes a big difference – and REALLY helps – when you join a group of people on the same mission!

Lynn Terry aka Low Carb Traveler

p.s. I highly recommend you weigh yourself, take “before pictures” from both the front and side view, and also take body measurements. You’ll really regret it if you don’t! You’ll be TOTALLY AMAZED at your progress and transformation once you start eating low carb. πŸ˜‰

I use the EatSmart Precision Digital Bathroom Scale which now includes a FREE EatSmart Body Tape Measure when you order it from Amazon.

If you already own a great scale, get a Fit & Fresh Body Tape Measure (shown to the right). It’s very inexpensive, and makes it super easy to take your own body measurements.

143 Responses to Getting Started Checklist

  1. Katherine says:

    This is my second trip down the low carb diet and it is the only way I lose weight and keep most of it off.

    • Lynn Terry says:

      Very cool. When did you originally do the low carb diet? Has it been awhile – and how long since you started back this go round?

      • Sherron says:

        It’s been 10 years since I’ve done this WOE. Is there some sort of protocol we must follow if it’s not your first go round? I’m excited about this challenge

        • Lynn Terry says:

          Hi Sherron πŸ™‚

          No, just join right in: 20 net carbs max, 70% fat minimum. I keep it that simple! The great thing is that there are so many more wonderful low carb / sugar free food options than there were 10 years ago. πŸ™‚

  2. Donna Heinz says:

    I always come back to the low carb lifestyle for weight control. Lost 35 pounds the first time and kept it off for 3 years. I do recommend more veggies and fruits that meats and cheeses of course. So glad I found this site to keep my going.

    • Lynn Terry says:

      I was never a fruit eater prior to going low carb, but I do eat berries now – and love them! I discovered they are not actually considered fruit, and don’t have the amount of natural sugar that most fruits do.

      So for me it’s meat, green veggies & berries. πŸ˜€

      • Janice TImms says:

        Fruit ?
        We can game fruit?
        Grapes. Can we have grapes?

        • Lynn Terry says:

          No – just berries. Fruit is very high in natural sugar (and carbs). Strawberries, raspberries and blackberries are great in moderation though! πŸ™‚

          • Thea says:

            I blelieve Blueberries are low carb also and rhubarb is a veg. But is so great as a treat with yogurt, or cream..A quick ice cream is frozen berries and a little vanilla, sweetner, and pour Creme or buttermilk(about 1/4 cup over 1/2 cup berries) over the frozen berries and mix. Let sit for a few minutes and enjoy. I find this is better if I do 1 serving at a time. So count your carbs for which ever berry you use plus the dairy product you add. Enjoy!

    • Georgette says:

      What veggies did you eat

  3. Body Language: Real Time Application says:

    I usually watch what I eat. But have never been on a strict low carb diet. I liked some of the recipes and I am “going to implement” some of them. Cool site and great helpful information. thanks.

  4. Joshua Herrington says:

    Back on the atkins so Im excited to find some sites out there like this one. I was on the atkins about 3 years ago and went from 280 pounds to 188 pounds in about 1 year. It was amazing and felt so great to be back in shape. Sadly I let myself go again with traveling for work. I am back home now and have started back up. I started last week at 249, today I weighed in at 238. So Im off to a good start!

    • Lynn Terry says:

      Awesome Joshua!! That’s amazing weight loss, both last time and this time. I know how tough it can be when you’re traveling or busy – which is my usual lifestyle as well, and the reason I started this site. πŸ˜‰ Glad you joined us here!

  5. Teresa Conti says:

    Hello there… I have stumbled across your site as I am desperate to shift the pounds and you seem to have done so amazingly well and it looks as if you have actually enjoyed it too!! I am a PCOS sufferer and classed as Pre Diabetic so really need to shift around 20-24 pounds to be back in what they call the “normal” range!! I am starting today so will keep you posted as to how I get on, I am really hoping for a good loss my first week, at the moment I feel so uncomfortable all the time, even though I do 3 sessions a week of high intensity interval training… the weight still seems to be stuck fast! I feel very bloated and have now put it down to the carbs!!
    I have a question though..I also am a carnivore (fortunately) so am happy with the amount of meat and cheese you eat but please tell me as I am not from the States and live in Spain…what is a hamburger steak??? I noticed you cook it a lot?? Is it just minced beef?? Also are beans (of any kind) allowed? are they protein? I really look forward to doing this with you πŸ™‚ I shall be nipping in for support along the way!!!
    Thanks a mil Teresa πŸ™‚

    • Lynn Terry says:

      Hi Teresa,

      I am so sorry I somehow missed your comment before now! Hopefully you have started already and seen some great results?? I invite you to join us at – it is SUCH a fun and supportive group, with lots of food ideas & recipe sharing. πŸ˜€

      A “hamburger steak” is ground beef, which I am guessing might be the same as minced beef. Do you have hamburgers there? Basically I make one in the skillet, but eat it without a bun.

      I don’t eat Beans – they are higher in carbs. Green Beans on occasion though.

      I exercise a lot too, but that is to tone and build muscle – and I lost zero weight working out while not eating low carb. The weight comes off with what I eat. But I am loving the exercise, and the way it is changing my body! *cheers*

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  6. Kerry Chapman says:

    Hi I have been on a low carb high protein diet for about 10 weeks and have lost 10 pounds and now the scales have stopped!! I have maintained for the last two weeks πŸ™
    Here is what I am eating:
    breakfast protein shake
    snack protein bar
    lunch chicken breast with plain salad
    dinner chicken breast or beef stir fry with soy sauce

    please can someone help me or point me in the right direction as to what I am doing wrong??
    thanks Kerry x

    • Lynn Terry says:

      Hi Kerry,

      Sorry for the delay – I totally missed your question. Looking over your menu, it looks like you are not getting enough fat. There is a science to the way the Low Carb Diet works. It changes your body chemistry – and you burn fat for energy instead of burning carbs for energy. The process is a transition into Ketosis – and it’s a big change. Not eating enough fat could stall you, because your metabolism will tank not knowing how to burn energy, so it will just STOP burning energy. Make sense? I hope that helps. πŸ™‚

  7. Tracy says:

    I am a type one diabetic and it is always great to find a low carb meal. I am interested in breakfasts and protein shakes that are low carb. Thanks for the site.

    • Lynn Terry says:

      Hi Tracy,

      I’m not a big breakfast eater. I start out with coffee and often snack on pecans and string cheese through the morning. Or I will eat dinner leftovers for breakfast. Otherwise my old standby is scrambled eggs with cheese & chopped spinach.

      I do drink the Atkins shakes sometimes. Some people complain that they stall them, but they didn’t bother me. One I like even better is the GNC Total Lean Shake. Do you have a GNC store in your area? They are bigger bottles, and the Vanilla Bean is DELICIOUS.

  8. Vickie says:

    Hi Lynn
    Thanks so much for all this great information for low carb dieting. I’ve been looking for the answer to this question forever so would love to hear if you have some ideas on it.

    I did the Atkins diet a few years back and I loved it. I lost weight and it worked so well for me.


    I suffer from Diverticulosis and when I do low carb dieting it acts up terribly and I end up having to stop (sadly).

    Do you know how I can work the low carb eating and not have this act up?

    I would so love to know.

    Thanks so much Lynn!

    Vickie D.

    • Debbie says:

      I just started reading your blog. Vickie, I have diverticulitis too. It started when I was eating tons of salads and cabbage. A friend’s mother is a homeopathis nurse who told me to cut out the iceberg lettuce and change to romaine or leaf lettuce and to give up the cabbage because they are hard to digest. I also can’t eat tone of nuts. Maybe this will help you if you do low carb again. I don’t know if this has anything to do with your issues.

      • Vickie says:

        Hi Debbie

        Thanks so much for your suggestions. You know I’ve always loved the low carb dieting because it works so darn well and it never fails when I am into it a couple of weeks I get a terrible flair up.

        It’s funny you mention about the lettuce. Last night I bought Romaine lettuce instead. Ha, it’s one of my changes. I was also thinking of buying some Metamucil. Even though I don’t have a problem ‘that way’ maybe it will help that part of my bowel that gets inflamed. Not sure about that one but I may try it anyways.

        Well thanks again so much Debbie. I really appreciate it. I am determined to make it work this time. There has be a way to keep everything happy inside. LOL….And I’ll find it. Gees I’ve already lost 4 pounds. (Oh, and so far so good!)

        Take care

        • Lynn Terry says:

          Thanks for that, Debbie! I’m not familiar with it, but from what I’ve read you also want to avoid nuts, seeds & sugar alcohols.

          One site I read said that DD is associated with a history of a low fiber diet. You actually eat lots of good high fiber foods on the low carb diet (or you should – consuming most of your 20 net carbs a day in greens).

          It also said you want to reduce fiber during flare-ups, but I assume your doctor has already discussed all of that with you?

    • Kristie says:

      My mom has Diverticulosis also and has found drinking aloe vera juice to be VERY VERY HELPFUL.

  9. Brenda says:

    About 10 years ago I went on the old Atkins diet and lost down from 203 to 125 in 3months. Got away from it and gained back to 160 lbs. ready to start on low carbs again. Need all the help I can get. Want to put hubby on same eating style. Problem is he is not a veggie eater, always been a heavy starch and carb eater. Any suggestions to help him. He will eat romaine once in awhile.
    A bit worried about him on low carbs and ketos. He had a kidney removed and deals with only one. Sure low carbs will be fine for him?

    • Lynn Terry says:

      Hi Brenda,

      I can’t comment on that given I am not a doctor, and have no experience with that issue. Low Carb is a healthy way of eating in general though – if you stick to meat and greens, and good fats like avocado etc. You might ease him into it with less processed food and bread/pasta as a start. Maybe more of a Paleo diet?

      Congrats on your BIG loss with Atkins, by the way! πŸ˜€ Glad to hear you’re back to low carb. πŸ˜‰

  10. Karla Smith says:

    Hi, I am new on this site. Not new on the low carb diet though. I have been on it since July, 2013 and have lost 55 lbs. I need to lose 100 more. The reason I have joined here is I am ‘burnt out’ of the food that I have been fixing. I saw posted from a friend on facebook, a recipe that is low-carb and saw this website. I notice there are many different recipes I can choose. I want to continue my weight loss and hope that changing up my meal choices will help.

  11. elaine schmidt says:

    I did atkins years ago and lost around 40 lbs. gain some back, and now trying again, but of course it is harder now because Im older…………… One question Im wondering about, or should say I get asked a lot is, how do you loose weight when we are eating so much high fat foods , red meat and cheese. ? I don’t have a answer for them

  12. Nancy says:

    Hi Lynn, enjoy reading your posts – sure have a lot of info! I can not seem to locate,
    my fitness pal hack? any suggestions?

  13. Barbe Young says:

    Although I am 62, once a month I feel like I have PMS and I am hungrier and the cravings are very strong. It always seems to start before the full moon. Anyone else??? Sometimes it lasts almost a week and sometimes just a couple of days. Months before I started eating low carb I stopped eating sugar and fruit. I still have cravings and once had two boxes of Atkins bars in one day and terrible cramps… The dessert recipes sound great but I know I wouldn’t be able to stop at one serving.

  14. Denise says:

    I started my low carb diet on Jan.29th after the doctor told me I needed to lose 50 lbs. before he will do my hip replacement surgery. I remembered when I was told I had hashimoto’s disease many years ago, I went on the Atkins diet. Worked very well and kept the weight off. Now being older and after gaining weight after a hysterectomy I felt it was time again to get back on track. I have now lost 11 lbs. and I am starting to feel better. I will lose this 50 lbs. and then some so I can have my surgery and no longer be in pain. Thank you for this challenge!!!! It’s a great thing. A healthy way of life.

    • Lynn Terry says:

      Awesome, Denise! It sounds like you’re making great lifestyle improvements and congrats on losing 11 pounds already. πŸ˜€

    • Pammela Gassaway says:

      I too have had hysterectomy & have Hashimoto’s & I also have adrenal insufficiency, being older does seem to make it harder to lose weight with any diet. I’m on low carb slow going but will eventually get there. I’m 40 pounds over weight. It may take us longer just hang in there!

  15. Darcy says:

    i always have great results the first few weeks of eating low carb, but hut this weird stage when I am so excruciatingly thirsty all the time and cannot quench my thirst. It’s miserable, and even with an 8 lbs in 10 day weight loss, I give up. What causes this, and how can I fix it so as to stay on low carb?

  16. RebecΓ£o says:

    Hello I am a girl, I’m 16, I’m 1m53 for 67 kilos. (I’m french sorry for my english)
    I’ll start low carb diet. I want to lose 15 kilos to reach a normal weight for my size and I would like to know about the scheme:
    β€’ Are the fruit carbs bad for the regime?
    β€’ What is the maximum lipid consumables per day ?
    β€’ Oats is high carbs , can I eat this?
    β€’Its better to consume carbs in the breakfast, lunch or evening?
    Thank you in advance;)

    • Lynn Terry says:

      Fruit is full of sugar, and very high in carbs. You should avoid those and focus on healthy vegetables and healthy fats instead. Both are linked above with resources on each.

      Liquid consumables – drinks should be counted in your total carb count for the day as well, with 20 net carbs per day max. Some people drink diet soda (I enjoy one now and then) and otherwise water, unsweet tea, or coffee with heavy cream and an artificial sweetener (if you need it sweetened).

      Oats are way too high in carbs.

      You want to spread out your healthy carbs, healthy fats and proteins throughout the day. That said, I usually eat my higher carb meals (healthy portions of green vegetables) at my evening meal. I find it helps me sleep better.

      I hope that helps. πŸ˜€ *cheers*

  17. linda pate says:

    I want to start this diet so bad. I’m 264 and need to lose 100lbs. Dr. Told me I have gout, how can I get past this? Need help bad.

    • Lynn Terry says:

      Hi Linda,

      Just read the post above (on this page). That is a great starting point! πŸ˜€ If you have ANY questions, let me know. And be sure to join us in the Facebook Group: too for lots of great meal ideas, foods & for motivation. πŸ˜‰

      • Gwen says:

        Ok, I have a very bad sweet tooth. The only way I can tame it is with watermelon when it is in season. I love it, I can eat it all day, and just that. When watermelon is not in season I eat grapes with cheddar cubes. So, I guess am in trouble.

  18. Daniela Pavlova says:

    Thank you for the opportunity to tray 90 days low carb diet .
    I’ve been using many diets to lose some wait,but never had any success .I am eating very healthy ..I love apples … any fruits..veggies…not drinking any sodas…not eating any food from boxes …very active during the day … …but I can’t figer out, why I am not loosing any pund …I am same wait for almost a year ..I don’t know where is my mistake not lose anything .I am originally from Europe and our eating habits is a way different then here ,but eating my health way didn’t help me to lose anything .Maybe I am doing something wrong :((
    I am a women 49 y.,5.6 tall and 204 pounds

    My goal is to lose as a begininig 20-30 pounds .
    I will like to have some help to start !
    Reading previous post maybe fruits are my problem I love to eat fruits and veggie …

    • Lynn Terry says:

      Hi Daniela,

      Fruits are full of natural sugar and high in carbohydrates. You can lose weight fast eating a very low carb / ketogenic diet – which is mostly “meat & greens” with healthy fats.

      You CAN enjoy berries in moderation (strawberries, raspberries, blueberries, etc) in moderation as they are not technically a fruit. The key is to track EVERYTHING closely, and stick to 20 net carbs a day max.

      You want to stick to high fiber, low carb vegetables too – no starchy vegetables. Here is the link to the list again:

      After reading through all of the information in the checklist at the end of this post (above), let me know if you have any questions! πŸ˜‰

  19. Monica says:

    Hi, I am also having trouble with the net carb counts. Please explain….again πŸ™‚ I can get the chart to show up but for example my atkins bar should be 3g net carbs but showing up as 19. I added the fiber to the food. Any suggestions?

    • Lynn Terry says:

      Hi Monica,

      I have an illustration here:

      If you’re referring to the MyFitnessPal database, sometimes you have to do several searches to find the right carb count. Search “atkins peanut butter granola net carbs” or “atkins peanut butter granola sugar alcohol” – putting in the type of bar AND “net carbs” and/or “sugar alcohol” with your search to find one where someone put it in right. πŸ˜‰

  20. barbara lowder says:

    Hello Lynn, I came across your blog and signed up to join the 90 day low carb challenge. I have one question: I have Rheumatoid Arthritis and have been on prednisone for about 3years with a tremendous increase in mgs this past year. My Rheumatologist finally told me today to taper off and then stop the steroid. Do you think the low carb diet will help me loose the 45 pounds that i put on from steriod use? I hope so because i am so ready to loose the weight. Thank you

    • Lynn Terry says:

      Hi Barbara πŸ™‚

      First, you’ll find eating a ketogenic low carb diet really helps with your RA symptoms. I am in chronic pain as well (inflammatory arthritis my doc wants to call “fibromyaligia”). Eating low carb was like a miracle for me!!

      A low carb diet will definitely help you lose the weight you gained, and it has so many other health benefits as well. πŸ™‚ I’m glad you joined us!

  21. Diane says:

    I see most people are using the fitness pal program for tracking. I am using a UP by Jawbone that I purchased at Costco. It has an app on your cell phone that you can scan, type or take pix of food. The scan or type and search has so far given me the correct info. I subtract the fiber mentally. Loving this way of eating! I had just spent a LOT of $$ at a medical weight loss ctr and pretty much just lost $! I have done lc many times but finally realized it was not enough fat. Is it sat fat or unsat fat I should count, or total? Down 8 in 3 days and yes I know some of that was water but hey, I am happy about that too!

    • Lynn Terry says:

      Hi Diane,

      Congrats on losing 8 pounds already! You’re obviously doing something right. πŸ™‚ Don’t over-complicate it. Just eat 20 net carbs a day max, and 70% fat minimum. Those are the only two things I track. I don’t go by grams or worry with all the other data.

      It’s a good idea to eat the highest quality foods you can, to make each of your 20 net carbs, and your calories, “really count” toward good nutrition. But you’ll find you do that naturally as you go, because reading labels teaches you A LOT. πŸ™‚ *cheers*

  22. Lynda Deemer says:

    I want to get started loosing weight but there is one problem I am having I don’t like any veggies. I have not liked veggies all my life, so I have trouble e them. What can I do to replace the veggies?loosing weight. I have tried eating the veggies but I just don’t lik

    • Lynn Terry says:

      Hi Lynda,

      You can focus more on meat & eggs and healthy fats. Some people even do “zero carb” or super low carb – eating very few veggies. Here’s a list, by the way: Look that over and see if you like ANYthing on the list.

      I like fried squash (salted & fried in olive oil). And I love cucumber salad – just cubed, salted and mixed with mayo & feta cheese. Lots of options when you get creative!

  23. Ginnie says:

    Hi- Just starting on this woe and am very excited. My question is, what exactly is the induction period?

  24. Baysette says:

    Hi Lynn,
    Baysette here. Congrats on your great news! There is nothing like love!
    I have been off the radar in the backwoods of Canada listening to the loons and crickets by the fire at night (no marshmallows). I am back in the city now and I have been kind of with you on the challenge. However, my first problem was getting equipped for the journey. I don’t cook either! I had to purchase smaller plates, measuring spoons, food scale, reading food labels, and a β€œme scale” (I never bothered to find out how much I weighedβ€”went by my clothes. Talk about a life and kitchen re-do! I did begin in July but was on trial and error. I know I must have been doing something partially correct because I had the Low-carb flu –wow no missing that for meβ€”super cranky at times. Yuk. I know I did lose some weight but I don’t know how much. So, my official stating date was August 4 with Myfitnesspal in full swing. That was a little daunting at first (I replayed your Monday night session on 7/20 a few times) but once I got the hang of it, it’s worth it. I look forward to following you on your kitchen re-do, as I can use all the tips I can get. Thanks for sharing, B.

    • Lynn Terry says:

      Hi Baysette,

      Thank you πŸ™‚ What a fun update! I love Canada, by the way. I just got back from Toronto recently and I’m headed to Vancouver in a few weeks.

      I look forward to hearing more from you! πŸ™‚ *cheers*

  25. aleta says:

    I just got some of this diet from daughter don’t know for sure how to do this but have to deplete some fruit before stating cause I don’t waste food. I have an ostomy i’m 220 weight 62 yrs old like all fruit but glad I can eat berries my favorite but I like Greek yogurt Yoplait once a day for snack. not plain. I’ve lost 47 pounds in the past with weight watchers three times. what else do I need to do and where is the list of food I need to eat?

  26. aleta says:

    how do I get around eating oatmeal I eat flax seed for chlorestrol?


  27. Brenda says:

    I want to start out by saying I just found your website and I love it. I did the low carb diet when I was younger and lost 60 lbs and kept it off for many years. But I’m older now and weigh a lot more, my health is bad and just miserable. So starting the 14th of October I’m starting again. I won’t be able to do exercise where I can’t hardly walk and am on oxygen. But I love this website, I believe it will be easier knowing I have someone that can help me when I feel like giving up, my willpower is not what it used to be. And I loved the diet within 2 weeks I had so much energy and I felt great. I’m going to have surgery soon and I want to loose some of the weight before then. But I have one question, I can’t remember from the last time but it affect my bowels. I had the diarreah but I can’t remember for how long. Do you know how long it usually last? Thanks in advance and thanks for your website, it’s exactly what I needed!

  28. KIm says:

    Where do I put in starting weight .I joined the challenge

  29. Mary Lynn Barnes says:

    I will be 43 in march. You could say I am a sweet junk food addict,so low carb is a big leap. But I really wanna give it a full fledged try cause im not a taste a bite and quit girl lol. I love salads tho. Eggs ,groundbeef ,bacon.Most veggys.So for my first 2 weeks I plan on incorporating alot of theses into my diet. I lost weight in my early 20s kept off 10 years. Although looking good is still important to me more than anything is is like to reduce my chronic pain and especially knee pain from menisectomy. So Tuesday December 1 2015 my journey begins.

    • Lynn Terry says:

      Great, Mary Lynn! πŸ™‚ How is it going so far? Eating low carb makes a HUGE difference in inflammation and chronic pain. It has for me, which was the cure I couldn’t find anywhere else. πŸ˜›

      Fortunately the cravings for sweets and junk food totally disappear by the end of the first week. Something about eating super low carb really changes your tastebuds!

  30. Joe Herrera says:

    I am thinking of adding fruit 1/4 cup into my plan, but kept my carb intake under 20 grams.
    I was 316 on Nov 01- Hit 306 on Dec 01… I do still get cravings and I was thinking having the fruit is better then having a chocolate bar. My mini goal 299 by Jan 01,2016

    Any advice?

    • Lynn Terry says:

      Hi Joe,

      I would stick to berries – strawberries, blackberries, blueberries, raspberries. They are lower in carbs/sugar and lower glycemic index. I enjoy them a lot myself!

      How are you tracking? I ask because you may be losing slow. I’d be curious what your usual fat/protein ratios are, and your typical calorie intake.

      I recently modified my macros just slightly (and accidentally) and am losing faster now – after really struggling to lose. I am now eating around 25 net carbs a day and closer to 80% of my calories in healthy fats (like avocado, pecans, walnuts, salmon, etc).

  31. Shirley smith says:

    This is my second trip down the path of success. I won’t be starting until 01/10. Birthday is 01/06 and a celebration is in the works for the following Saturday. I feel this is the best way to set myself up for total success.

  32. Kim says:

    How do you go about figuring out how much protein,fiber and carbs to eat daily when just starting off?

  33. Meredith Crawford says:

    Hello Lynn,
    I have been on the low carb diet for about a month and lost ten lbs. I am not wanting for any food and seem to be quite satisfied. However my question is… I drink a lot of coffee and tea and use artificial sweetners that say “Less than 1 carb” on the labels. Is this ok or am I hindering additional weight loss? THANK YOU

    • Lynn Terry says:

      Hi Meredith,

      Congrats on losing 10 pounds in a few short weeks! πŸ™‚

      I also drink a lot of coffee. Just track your sweeteners as 1 carb each – or I think it’s 1 carb for 2 splenda packets. You just have to look that up. Anyway, my advice is that you cut down slowly. You want to enjoy your day, and not try to make any drastic changes that will frustrate you. It’s a process to start cutting out certain things – or it is for me.

      I used to drink a lot of diet coke, and use a lot more splenda for example, but now I’m drinking more water. I just started “drinking water with meals” at first, as a means of replacing the soda or iced tea.

      It sounds like you’re doing great, so keep doing what you are doing – and just be conscious of things you would like to change, replace, or ultimately eliminate.

  34. Jess says:

    Hi Terry,

    I’ve been doing low carb for 3 months now and haven’t lost even an ounce. I’m getting extremely frustrated. I drink my water, eat a lot of chicken, fish, cauliflower and spinach. Do you have any suggestions?

  35. Evelyn vollgraff says:

    Hi could you give me gram amounts of protein and fat that we should use a day. I just want to make sure I am going in the right direction. Thank you

  36. lamr says:

    Just signed up for challenge. Have been doing modified Atkins but have a problem staying away from breads, will stop at McDonald’s for an egg mcmuffin and plan to just eat egg and cheese, giving meat to hubs (flexitarian with no meat, do eat fish and dairy) and end up eating the muffin. Hopefully this challenge will help. However, I’m not on Facebook. Will I still get challenges and recipes via email? Do follow on instagram. Love the Great Dane, used to have two, a blue merle and a brown. Thanks

    • Lynn Terry says:

      Hi Lamr πŸ™‚ Yes, I just sent out an update with things you may have missed from week one. You can also find it online here: but it should be in your inbox already. πŸ™‚

      In the future, just order “egg only” at McDonald’s to avoid the temptation. And always get the round egg – it’s a real egg, fried. I’m wary of scrambled eggs as they are often not real eggs and something have mystery ingredients added. I know on buffets they put batter in them to make them fluffier!

      It helps too, to track everything you eat – even if you eat something off plan. It makes for more Mindful Eating and accountability.

      • Vicki Alexander says:

        At McDonald’s Ithe scrambled are real eggs also….I only know this because I worked there when I was younger.

  37. Vicki Alexander says:

    Ok going to be starting this tomorrow. I’m already over the carb limit today.. Not because I eat alot of carbs….but apparently I drink alot of carbs…and did not even realize it… I mean it was an eye opener. …I have thyroid disease…and my metabolism is non-existing…and has been this way since I was 38 I have gained 50 lbs as as much as 100 lbs over my ideal weight. At first before they removed part of the thyroid I had no problems taking off weight..just actually increased my food intake to 3 meals a day a I would loose it. Now diet and exercise sucks….one month later and only down 5 lbs…so I’m hoping this works…because I am getting depressed over this weight issue.

    • Lynn Terry says:

      Hi Vicki πŸ™‚ What kind of carbs are you drinking – coffee or tea/soda? The low carb high fat diet works SO well, and it’s SO easy to stick to! You’ll be really glad you started. πŸ™‚

      • Vicki Alexander says:

        The worst kind… drinks….54g carbs per can…lol. stopped those first thing this am….I know I will have a caffeine crash …but I’ve done that before…

        • Lynn Terry says:

          Ahh, yes – ack! They do make diet or sugar free energy drinks, you just have to read the labels. You can also have coffee, tea and diet soda on the low carb diet – it’s just a matter of using sugar free flavoring or artificial sweeteners.

  38. Pammela Gassaway says:

    Hello I have tried many times the Low Carb Diet, I have Adrenal Insufficiency and Have Hypoglycemia, so my problem is I can’t keep my blood sugar up enough eating Low Carb, Is there any tips on eating low carb for those with Hypoglycemia? Maybe more often or more fats? I am so desperate to lose weight, I appreciate your blog. I have learned so much, having to be on steroids is tough, but I am dedicated to this WOE. I usually eat 1 tablespoon Coconut Oil with 2 Eggs & 1 Sausage Patty for Breakfast. Snacks, is Almonds or strawberries with cottage cheese (1 strawberry sliced up), Lunch Shredded Chicken with Lots of Lettuce & Boiled Egg & Olive Oil as Dressing, Dinner Shredded Chicken in a Low Tortilla Shell with avocado, Spinach, a little bit of salsa & hummus. After dinner I eat Fat bombs. Drink up to 100 ounces water a day. Am I doing something wrong? Thank you

    • Lynn Terry says:

      Hi Pammela,

      I am not a doctor or a nutritionist so I can’t really address your health concerns, but I would start here:


      Also, 100 ounces of water is A LOT – too much really. Even the recommended 64 ounces a day isn’t ALL meant to come from a glass or bottle, as many of your food is very high in water content. See: Too much water alone will cause you to feel icky as it flushes out your bodies necessary sodium and electrolytes.

      Make sure you are tracking so that you are getting at least 70% of your calories in healthy fats, assuming you want to do a healthy low carb diet. Here is how it works:

      • Pammela Gassaway says:

        Thank you for your quick response, I did fix my percentages in my Fitness Pals & I am not getting near enough of fats or protein only 66 grams of fat today. I drink alot of water due to my activity & the heat/humid weather we have in Alabama. I don’t drink that much every day. Since getting a fitbit I feel I have to hit my steps everyday lol so I am more active. I do use Himalayan salt & potassium supplements. I get electrolytes tested often just to be sure everything is good. I do love my water. I have been reading your blogs for a hour now & have learned alot. I will increase my Fats & Protein I am sure that will help with keeping my blood sugars more steady. It never goes below 75 but I can just feel the fluctuations. Thank you

  39. Becky says:


    Started lchf only a month in and lost 10lbs but that seems to fluctuate day by day gaining 2lbs and losing 2lbs. Can’t seem to get passed the 10lb weight lost. I only want to lose between 5-10lbs more any suggestions.

    I track my food on the Atkins app and do close to zero carb or no more then 10 a day. Is heavy whipping cream ok to use in my coffee? I figure that would help in getting my fat intake up (no sugar added).

    I started out only needing to lose 15-20lbs so is it just harder when fewer pounds are needed to lose?

    • Lynn Terry says:

      Hi Becky! Yes, the last 10-20 pounds are definitely the most challenging. πŸ™‚

      The HWC (heavy whipping cream) is 1 carb for 2 TBSP or 7 carbs per cup – even if your label says zero carbs. Almost all of them do, because it’s less than one carb per serving. But yes, it’s fine to use!

      It’s actually normal to experience a brief hold and slight fluctuations after the initial weight loss. This is just your body adjusting. My advice is to keep doing what obviously worked so well and let your body go through this adjustment period. That’s how I achieved so much success – just powering through the “stalls” and staying consistent. πŸ™‚

  40. Kaye Jenkins says:

    I need help on how to get started. I need to lose 100 pounds.

  41. Catrina L Gaudette says:

    how do I uninstall this update?

    • Lynn Terry says:

      Hi Catrina,

      What update are you trying to uninstall? If it’s the MyFitnessPal addon, just uninstall that from the browser you used, with the browser settings.

  42. Donna says:

    I have been on the low carb diet for one month now. I have NOT lost a single oz. But I have put on more inches around my waist. I have followed the diet to a “T” no cheating, eating lots of greens and seeds for my snacks no starches at all. What am I doing wrong? I am ready to give up and go back to my bad eating habits that enjoyed eating.

    • Lynn Terry says:

      Hi Donna πŸ™‚ How are you tracking?

      Happy to help!

      • Donna says:

        I’m not tracking, I just stopped eating high carbs, sugars, starches. Just cook with olive oil or real unsalted butter, lean meats more green veggies more tossed salads w/ homemade oil and vinegar dressing, snacking celery w/peanut butter or hard cooked eggs. For bead I use multigrain & quinoa, 50 cal. per slice, 9 carbs,2g fibre = 7 net carbs right? I’m finding it confusing tracking, I still learning.

  43. Donna says:

    Just to let you know I don’t own any kind of wireless phone, just a laptop & a land line. I don’t know if age has anything to do with this but I’m 67, so I might not lose as fast as a younger person.

    • Lynn Terry says:

      I use my laptop or desktop to track, and I use MyFitnessPal. You don’t need a phone for that. πŸ™‚ Cut out the multigrain bread and quinoa. Just stick to meat & greens + healthy fats. That way you can get in ketosis and see better results.

  44. Ed says:

    I was curious to see if you monitor your sodium level, I did not see it on your My Fitness Pal.
    What is your opinion on the average recommended 2300mg per day.

  45. Barb says:

    How can I subtract sugar alcohols from my net carbs on myfitnesspal?

    • Lynn Terry says:

      Hi Barb,

      I just do a search for the product in MyFitnesspal and then add a word like “net” or “alcohol” to find an entry where someone has already done that – then double check the nutrition facts against my label.

  46. Amber says:

    This is my 3rd go around with low carb eating within the past few years. I was just diagnosed with PCOS so now I know I really need to stick with it. I’ve also recently gained 20 pounds☹️ Today is day one, and so far so good. Im more hesitant this time because I’m afraid my body has been off and on this woe so many times, I won’t even lose. Anyone experience this problem?

    • Lynn Terry says:

      Hi Amber! Somehow I missed your comment a few weeks ago. How is it going now? Are you still eating low carb??

      You WILL lose weight eating a healthy ketogenic low carb diet, if you just stick with it. πŸ˜‰ I would love to hear an update!

  47. Laurie says:

    I am hoping for some help and guidance! I have been following you for a while and I have tried low carb a few times. Currently I am working at it again. My problem is these sugar cravings and my extreme lack of will power. I do good for a day or two and then WHAM! I can’t seem to shove enough food in my mouth to make the cravings stop. How do you stop those cravings when they hit HARD? I have tried so many times and I continue to fail and I am getting really down and ready to just give it up for good. I just need to know how you people are able to work through a craving without caving or what you eat that will satisfy those sweet cravings without all the carbs…please don’t tell me to wait it out because that’s what I’ve been doing and I can’t even get past day 2 πŸ™ Thanks for any advice you have for me.

    • Donna says:

      OMG!! Laurie you sound just like me I have ABSOLUTELY NO will power. I look after my two grandkids before and after school, so there for I have snacks in the house for them. I end up eating them all, then I have to go and buy more. I did good over the summer, I didn’t have the kids, so there for NO snacks, I even lost 12 lbs. Gained it all back since school started.So I also need any advise in this department.

      • Laurie says:

        Hey Donna! Good to know I’m not alone. After reading darn near this entire blog 1st entry to most recent -I feel like I am not eating enough fat – not even close…unfortunately I have no idea on how to get more fat into my body. I find myself a little scared of fat so that is also a problem I face.

    • Donna says:

      I never would of though of needing more fat. I googled and came up with this page.

    • Lynn Terry says:

      Hi Laurie & Donna πŸ™‚

      The key in the beginning is to just keep it simple: 20 net carbs max and 70% fat minimum. The fat is important because there’s a science to the way a ketogenic low carb diet works – to put your body into ketosis, and to lose weight.

      My advice is to find low carb replacements for the things you crave. That helped me A LOT. When I first started out I would keep Sugar Free Werther’s Originals with me all the time – they are smooth and creamy and last forever, and got me through my cravings.

      Within the first week (it hits me on day 3, some people on day 5) you’ll experience “keto flu” which is your body changing over into fat burning mode (ketosis). You might experience headaches, leg cramps, irritability, insomnia – the symptoms seem to range. Sip on hot chicken broth – it helps with the symptoms because it replaces the sodium & electrolytes lost during the diuretic process of going into ketosis.

      We were just discussing healthy fats, and ways to get more healthy fats in, on Facebook. Join us here for that: πŸ™‚

  48. Jamie Burchett says:

    Where do you buy all your flavored nut butters?

  49. Nancy says:

    I can’t seem to change My Fitness Pal to change my goals for a low carb diet. I can’t believe I have to pay to do this. I’m using my smart phone or iPad; does it have to be from a computer rather than either of those two devices.

    • Lynn Terry says:

      Hi Nancy,

      Yes, the plugin only works online in Chrome or Firefox – on a desktop or laptop computer.

      I use my mobile all the time to put things in on the go, so all you have to do is just subtract the fiber from total carbs to get net carbs. You want to do 20 net carbs max and 70% fat minimum – and ignore everything else.

      On the app if you tap on the graph at the top right you can see the nutrition or macros graph – so it’s simple enough to just do the math in your head and see your ratios too. πŸ™‚

  50. Pooja Chopra says:

    Hi, I am sure its great to be part of this group. I have a problem, I am travelling for a wedding cum vacation for the month of August which is between the challenge time?


    • Lynn Terry says:

      Hi Pooja,

      I travel quite a bit myself, which is why I go by @LowCarbTraveler πŸ™‚ I actually ENJOY traveling low carb! Vacation is the one time I *most* want to feel lean and have great energy – and the *last* place I want to feel bloated and lethargic. πŸ˜‰

      If you need restaurant ideas or low carb on-the-go ideas, I have tons of sources for that!

  51. This is the most common sense article on keto. It hit all the issues – too much protein, getting used to fat, worrying about spending too much money on gimmicks etc. I lost 35 on weight watchers and was stalled and always hungry. Sugar cravings and constant hunger are now satisfied.

    I have one question. I sent a comment before and forgot the website. How does it affect thyroid function. When I research I am told keto type diets slow the function and I am hypothyroid.

  52. Ray says:

    Hello Lynn,

    I’m doing a consult this morning with a friend of a friend. I’m going to see where she’s at, but I’ll be sending her your way.
    Looks like all is well.


  53. Michelle Anderson says:

    Lynn – I’ve followed Atkins for a while and been semi successful. My question is: do I need to do the “Induction” phase? Or can I start out eating nuts, berries, pancakes, etc.? Just a little confused on that. I know I need to stay at or below 20 net carbs, just not sure if I can eat anything besides meat, cheese, veggies. Thanks!

    • Lynn Terry says:

      Hi Michelle,

      I don’t do phases myself, but stick to 20 net carbs max and 70% fat minimum – so I do eat nuts and berries, and have from the start. It’s a basic ketogenic low carb diet, which is what Atkins20 or Atkins Phase One is, without those restrictions.

      My advice would be to incorporate healthy low carb whole foods like raspberries, blueberries, strawberries, fresh blackberries, pecans and macadamia nuts, etc but stick to your macros: 20/70. πŸ™‚

  54. Erin says:

    Hi Lynn!! I’m starting again on the low carb lifestyle change. I’m a coffee drinker though. What creamer do you recommend?? I just cannot do black coffee. Lol. Thank you!!

    • Lynn Terry says:

      Hi Erin,

      You can use Heavy Whipping Cream (HWC) or Half & Half if you just want cream – and any sugar free sweetener you prefer: splenda, stevia, swerve, etc.

      I really like the Coffee-Mate Sugar Free Powdered Hazelnut coffee creamer. The powdered is creamier and better than the liquid, only 1 net carb, and I can take it with me on the go (no refrigeration required).

      I’ve tried their other sugar free flavors and they all taste weird, but the powdered hazelnut is great for a super low carb creamer & sweetener all in one!

  55. Letty Cruz says:

    Is it possible to start feeling tired on day 2? And why is it that I’m not hungry I just feel yucky?

  56. Candace says:

    Yes was on last spring summer lost 50 felt so much better, had some life issues wasn’t as attentive with my eating not overboard but not on board with watching carb intake but life back in order so back to watching food choices, already feel better, have goals for this year one step at a time. Love this web site very inspirational helpful recommends to others Thanks for the helpful info making it look like something anyone can do with the motivation and willpower!

    • Lynn Terry says:

      Thank you Candace – I really appreciate your note and kind words! πŸ™‚ I’m so glad you’re back, and love that you have big goals this year. That’s great for motivation!! *cheers*

  57. Cikki says:

    Hello all ,,,nice to meet you all.My name is Vikki Morgan .I am weighing in at 176.0 on 4/25/19 I am tracking using the lose it app. I am 5’5 & ready to get this weight off. Lets do this!

  58. Emily says:

    Which carb tracking app do you use?

  59. Merry says:

    I have been on the Keto diet since February and lost 38 pounds and attained my goal weight. I have given myself a goal weight range with two pounds on either side so I don’t go crazy. We eat what everyone eats except for the carbs like fish, chicken, pork and beef! What could be wrong with that? And two vegetables have always been on my table with carbs for my thin husband lol. I am on maintenance right now. I normally keep my carbs below 20, but do you think that occasionally I could sneak in a half of sweet potato if I go back to my strict keto after that? Funny but I have to keep explaining that although this is a keto diet, it is really a diet to eat healthy.

  60. Charlene says:

    I am excited to try keto. I weighed in Monday 3 at 210 lbs. will see what a week brings

  61. Michael Williams says:

    I started a low carb diet about two months ago ….have lost 20 lbs…I miss bread more than anything….saw your bread recipe with the keto butter…i can’t afford that …Is there something else to use instead of the keto butter

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