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Old 20-06-2017, 12:28 AM   #916
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More specific advice on what to eat – and what not to eat

2. What to Eat on a Low-Carb Diet

In this section you can learn exactly what to eat on low carb, whether you prefer visual guides, detailed food lists, delicious recipes or a simple get started guide.

Let’s start with a quick visual guide to low carb. Here are the basic food groups you can eat all you like of, until you’re satisfied:

The numbers above are grams of digestible carbs per 100 grams (3.5 ounces). Fiber is not counted, you can eat all the fiber you want.

All foods above are below 5% carbs. Sticking to these foods will make it relatively easy to stay on a strict low-carb diet, with less than 20 grams of carbs per day.


Low-carb foods include meat, fish, eggs, vegetables and natural fats, like butter.

Are you wondering what low-carb foods to eat? What do you have for breakfast for example? And what can you have instead of pasta or bread?

It’s possible to eat great, amazing food until you are satisfied… and still lose weight. On this page you can learn how to make low carb simple – you get a guide to what to eat, what to avoid, hundreds of awesome low-carb recipes and our free 2-week get started challenge.

Alternatively just use our free 2-week low-carb meal plan, and if you want more, our amazing low-carb meal planner service (free trial).


20 and 50 Grams of Carbs – How Much Food Is That?

How many carbs are there in common foods? It varies wildly. On this page you’ll find out in a simple way. Like this:

A low-carb diet restricts carbs, for example recommending under 20 net grams per day on a keto low-carb diet.1

You can eat a lot of vegetables before reaching 20 grams of net carbs, even if you add some colorful peppers and tomatoes. Roughly 20 ounces – more than half a kilo – of vegetables, full of other nutrients (low-carb vegetables guide).

On the other hand, just one half of a hamburger bun can contain 20 grams of carbs, adding up to the entire day’s ration of carbs on a keto low-carb diet. In that case, regular bread is not really an option. But there are low-carb breads that are much lower in carbs.

20 grams of carbs in high-carb foods

Just one large potato contains 20 grams of carbs, the daily limit on a keto low-carb diet. As does one half of a large hamburger bun. Or a few bites of rice or pasta.

These foods practically can’t be included at all on a keto low-carb diet
, and only in small amounts – if at all – on a more liberal low-carb diet.

Rice can be replaced with cauliflower rice and potato mash can be replaced by cauliflower mash. For a pasta option check out our keto pasta or simply spiralize a zucchini.

Furthermore, there are are tons of other delicious low-carb side dishes that can replace the pasta, rice and potatoes.

20 grams of carbs in lower-carb foods

Getting to 20 grams of carbs by just eating spinach (bottom right plate) requires an enormous effort. At 1.4 grams of digestible carbs per 100 gram you’d have to eat about three pounds (1.5 kilos) of spinach. Please note that this is even more than is shown above, this is simply all the spinach we could fit onto the plate!

However, by adding some slightly more carb-rich vegetables like peppers and cherry tomatoes, it’s quite easy to get to 20 grams (top left plate). Full low-carb vegetables guide

Nuts and berries are moderately low carb, and you’ll have to be a bit careful with them to stay under 20 grams every day.

50 grams of carbs in high-carb foods

Adding a bit more bread, pasta, rice or potatoes will easily take you above 50 grams of carbs as well – the suggested limit for a more moderate low-carb diet.

It does not take much – for example just three large potatoes or three slices of bread.

50 grams of carbs in low-carb foods

Getting to 50 grams eating only vegetables, nuts or berries is a challenge, but you could do it.

Really low-carb foods

None of the foods above are extremely low in carbs. How much would you need to eat to get to 20 grams of net carbs when eating other low-carb staples? Get the answers below:

Butter – 44 pounds (20 kilos)
Eggs – 30 eggs (one egg contains less than 1 gram of carbs)
Avocado – 7 avocados (Net carbs per avocado: 3)
Cheese – 3 pounds (1.5 kilo)
Béarnaise sauce – 2 pounds (1 kilo)
Meat – an almost infinite amount (meat is virtually free of carbs)
Fish – an almost infinite amount
Olive oil – an infinite amount
Coconut fat – an infinite amount

Read the nutrition label in the grocery store.
No more than 5% of carbohydrates in any food item is a good rule of thumb.
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Old 20-06-2017, 12:33 AM   #917
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Detailed low-carb foods list

Low-Carb Vegetables – the Best and the Worst

What low-carb vegetables are good? There’s a very simple rule:

* Vegetables growing above ground are low carb and can be eaten freely.

* Vegetables growing below ground contain more carbs, so you’ll have to be
more careful with them (especially potatoes).

Like any rule it is not perfect, so have a look below.

Above ground

All numbers are net carbs per 100 grams (3½ ounces).

All numbers represent percent of net carbohydrates.2 This means that a hundred grams (3½ ounces) – the weight of an average tomato – of any vegetable will contain this number of grams of carbs.

E.g. an average tomato has about 3 grams of carbs. A whole cauliflower head weighs a lot more though, perhaps ten times more, and may thus contain about ten times 4 grams, i.e. 40 grams of carbs.

Please note the difference between above-ground and below-ground vegetables.

Vegetables with less than 5 percent carbs may be eaten relatively freely. If you’re on a not-too-strict low-carb diet (more than 20 grams per day), you can probably eat all you want of all these low-carb vegetables.

If you’re on a keto low-carb diet (below 20 grams a day), you may need to be a bit careful with some of the vegetables. You should probably be especially careful with peppers or tomatoes – these carbs quickly add up towards the 20 grams-a-day limit. Just one medium-sized pepper may contain 6-8 grams of digestible carbs.

Top 10 Low-Carb Vegetables

Here are the ten greatest low-carb vegetables, tasty and nutritious but with very few carbs. They’re sorted by how popular and useful they are in low-carb cooking.

All numbers are net carbs per 100 grams (3½ ounces).3

1. Cauliflower – 4 g. The most classic and iconic of all low-carb vegetables. The base of cauliflower rice and cauliflower mash. Check out our top 18 cauliflower recipes

2. Cabbage – 3 g. Another great low-carb vegetable. Who doesn’t love butter-fried green cabbage or the truly addictive Asian cabbage stir-fry? For more, here are our top 21 cabbage recipes

3. Avocado – 2 g. Not just low carb, but also full of nutritious fat. Avocado can be eaten in all kinds of ways, including on its own, perhaps with some mayonnaise, or it can be used to make guacamole. But that’s just the start, here are more awesome avocado recipes

4. Broccoli – 4 g. Another great option that can replace pasta, rice or potatoes. Just fry it in butter or add some cheese for great-tasting side dishes. More recipes

5. Zucchini – 3 g. Try our zucchini fries or zucchini chips. Zucchini can also be used to make low-carb pasta, like in this low-carbonara. More recipes

6. Spinach – 1 g. An extremely low-carb vegetable, that can be used in many ways. Check out our very popular low-carb frittata with fresh spinach or any of our many other spinach recipes

7. Asparagus – 2 g. Tasty and nutritious and very low carb. Top recipes

8. Kale – 4 g. Recipes

9. Green beans – 4 g. Recipes

10. Brussels sprouts – 5 g. Recipes

Peas, corn, beans, lentils, quinoa

Peas, corn, beans, lentils and quinoa are not vegetables and contain more carbohydrates than vegetables. Be careful with them on a strict low-carb diet, eating them in very small amounts or not at all.

Most of these plant foods are not classified as vegetables but as grains or legumes. They are not good low-carb options.

Grains and pure sugar

Wheat is not a vegetable, it is a grain. And anything made with wheat flour contains lots of rapidly digested carbs. Avoid this as much as possible when on a low-carb diet. Whole-grain products are just less bad – it’s like cigarettes with filter.

Bread, pasta, rice, cookies etc. are not vegetables, and they are full of carbohydrates.

High fructose corn syrup – the sugary nutrient in soda – comes from plants (corn), but it is not a vegetable and it most certainly is not low carb.
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Old 20-06-2017, 01:01 AM   #918
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What to drink

So what do you drink on low carb? Water is perfect, and so is coffee or tea. Ideally, use no sweeteners. A modest amount of milk or cream is OK (but beware of caffe latte!).

The occasional glass of wine is fine too.

Check out our full guides to low-carb drinks and low-carb alcohol.

The no breakfast option

Do you NEED breakfast on a low-carb diet? No.

On a low-carb, high-fat diet you’re likely not as hungry and you don’t need to eat as often. Skipping breakfast is perfectly fine if you’re not hungry. Perhaps you’ll only have a cup of coffee.

In fact skipping breakfast is a popular version of intermittent fasting. This can really speed up weight loss… and type 2 diabetes reversal. As a bonus you’ll save time and money.

Low-Carb Lunches and Dinners

Suggestions for low-carb lunches and dinners:

* Meat, fish or chicken dishes with vegetables and a rich full-fat sauce. There are many alternatives to potatoes, such as mashed cauliflower.
* Stews, soups or casseroles with low-carb ingredients.
* You can use most recipes in cookbooks if you avoid the carbohydrate-rich ingredients. It’s often a good idea to add fat (e.g. butter, cream) to the recipe. Or check out our full low-carb recipe site.
* Drink water with your meal or (occasionally) a glass of wine.

Other simple sides

* Salads made from above-ground vegetables, perhaps with some kind of cheese. Try out different kinds.
* Boiled broccoli, cauliflower or Brussels sprouts.
* Vegetables au gratin: Fry squash, aubergine and fennel (or other vegetables you like) in butter. Add salt and pepper. Put in baking dish and add grated cheese. Bake at 225° C (450° F) until the cheese melts and turns golden.
* Vegetables stewed in cream, e.g. cabbage or spinach.
* Avocado
* Vegetable spaghetti can be used instead of pasta. Learn how to make it

Low-Carb Snacks and Desserts

On a low-carbohydrate diet with more fat and a bit more protein you will probably not need to eat as often. Don’t be surprised if you no longer need to snack. Many people do well on two or three meals per day.

If you always get hungry between meals you’re probably not eating enough fat. Don’t fear fat. Eat more fat until you feel satisfied.

Here are quick options if you want to eat something right away:

* Rolled-up cheese or ham with a vegetable (some people even spread butter on cheese)
* A piece of cheese
* A boiled egg from the refrigerator
* Canned mackerel in tomato sauce
* Babybel cheese


Olives and nuts may replace potato chips as snacks. Here are more options:

* Mixed nuts Learn more
* Sausage: Cut it in pieces, add a piece of cheese and stick a toothpick through them.
* Vegetables with dip, Try cucumber sticks, red, yellow or green peppers, cauliflower, etc.
* Cream cheese rolls: Roll some cream cheese in a piece of salami, prosciutto/cold cuts or a long slice of cucumber.
* Olives
* Parmesan cheese crisps: On a baking tray, form small piles of grated Parmesan cheese. Heat in oven at 225°C (450°F). Let them melt and get a nice color (be careful – they burn easily). Serve as chips, perhaps with some dip.

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Old 20-06-2017, 01:10 AM   #919
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From https://www.mindbodygreen.com/articl...ampaign=170619

The AHA Just Declared Coconut Oil Unhealthy. Here's Why Functional Medicine Doctors Disagree

by Liz Moody, MBG Sr. Food Editor June 19, 2017 5:45 AM

It was the news forwarded 'round the world this weekend (especially for those in the healthy food world)—the American Heart Association released a report warning against coconut oil. The author of the study said he had no idea why people ever thought coconut oil was healthy, condemning the high amount of saturated fat in the product.

The wellness world is no stranger to controversy, but coconut oil being unilaterally dismissed ("Coconut oil isn't healthy. It's never been healthy," trumpeted the viral headline announcing the study) struck a particularly devastating note among the many who touted its miraculous properties.

Like so many things nutrition-related, though, there are two (and often 20) sides to every story—and that certainly held true for this one.

Is coconut oil unhealthy?

"There has never been a debate that coconut oil contains higher amounts of saturated fat and can increase total cholesterol levels. This isn't new news," says Dr. Will Cole, a functional medicine practitioner. "The studies the AHA cite do not link eating more coconut oil to heart disease, they link it to increasing cholesterol numbers. The reality is, total cholesterol is a poor predictor for assessing heart attack and stroke risk. Studies have found that there might be no association between high total cholesterol and heart attack and stroke risk."

Dr. Sara Gottfried, a hormone expert and best-selling author, notes that in the many years the American Heart Association has been pushing low-fat diets, there has been a growing epidemic of obesity and diabetes. "I'm not a fan of blanket statements; the future of medicine is personalized to the individual based on the gene/environment interaction. Coconut oil is unusual in that it contains medium-chain triglycerides that are well-proven to speed metabolism and assist in fat loss. Another component is lauric acid, found in breastmilk, which is antimicrobial."

Dr. Robin Berzin, CEO and founder of Parsley Health, explains that "the AHA's recommendation is based on an out of date and oversimplified understanding of the role of cholesterol in heart disease. While very high levels of LDL are problematic, LDL total number is much less important than LDL composition—the shapes and sizes of the particles themselves. It is the small, dense particles that are inflammatory and associated with heart disease. The larger, fluffy particles are not. This goes back to the current debate over the health of saturated fat and eating fat. High saturated-fat consumption in a diet that is otherwise void of adequate fiber and leafy greens, and too high in sugar and refined carbohydrates, increases small, dense LDL. High fat consumption from clean sources such as monounsaturated fats (olive oil) and even saturated fat (organic coconut oil) in a diet mainly free from sugar and flours and high in vegetables and fibers can actually improve cholesterol composition."

That said, while every doctor spoke to disagreed with the AHA's unequivocal dismissal of coconut oil, almost all agreed that the way it's often consumed in the wellness world isn't optimal either.

"The problem with saturated fats like coconut oil occurs when people eat them with refined grains (which turn into sugar) such as breads and pasta or sugary foods," explains Dr. Cole. "This 'mixed meal' combination amplifies the inflammatory effects of sugar."

In essence, when it comes to your health, you need to look at the whole picture rather than an isolated ingredient. Coconut oil interacts differently in the human body depending on what else is being consumed. Supplementing a high-sugar, high-refined-carb diet with coconut oil will increase the bad type of cholesterol and contribute to inflammation. As Dr. Cole puts it, "If you're not going to eat vegetables and avoid carby junk foods, I suggest limiting your saturated fat intake—coconut oil included."
[Re : Dr Eric Berg's 5 cups veggies daily mantra for LCHF]

The experts also noted that portion size matters. "The idea proposed by some so-called health authorities to add 1 to 2 tablespoons of coconut oil to every meal is not good for everyone," says Dr. Gottfried. "Some genotypes gain weight with such a large load of fat. Coconut oil is safe, especially for cooking, when the dose is right for you. For me, that’s 1 or 2 tablespoons per day."

The bottom line?

Every expert agreed that coconut oil can still be considered a health food, due to its medium-chain triglycerides, lauric acid, and a general misunderstanding of saturated fat. It does, however, need to be consumed in an otherwise generally healthy diet in order not to cause additional inflammation in the body, and its status as a healthier cooking oil does not give carte blanche to eat tablespoons of it daily. "All this coconut-flavored saturated-fat banter really highlights what functional medicine excels at: finding out what your body loves and hates," Dr. Cole says. "We are all different. Seeing thousands of patients over the years, I certainly can't deny the fact that some people do better with less saturated fats and some thrive with more. It's about what works for you."
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Old 20-06-2017, 01:21 AM   #920
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Woke up 1+pm Mon 19/6
Prepared fresh Lemon Infused Water with just Green Tea ACV & Baking Soda

Was feeling slightly peckish
So didn't decline this time when mom "screamed at me" to take the Tea
But I left 1/3 dough from the 1/2 tuna n charsiu buns uneaten [just ate the liao] as want to save on the allowed 700 FMD calories so can eat more food at dinner
4.30 pm Tea = IF 21.5/3.5 today

Moi Day 7 FMD 'Fast' Dinner
Felt mom's offerings too light so washed up some arugula n grape cherry tomatoes from Fri haul + balance butterhead lettuce for a very simple no-dressing instant salad (wish to avoid the midnight hunger pangs as occurred on Thurs night after that light dinner - had to cook that Big English Breakfast supper !)

My favorite Vinegared Pork Ribs - hv always been complaining on kiamsiap mom's Small Servings here .....

Kailan in oyster sauce - so miserly !!!

Leftover Sun lunch item Prawn Okra

Only very much later when finished our dinner n mom went into kitchen to get the papaya dessert, she then realised that she had forgotten all about the Sharksfin Marrow Soup - she IS really going senile here Sighzzzzz
I wouldn't hv bothered to do the salad if I'd known there was soup too !!!
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Old 20-06-2017, 02:13 AM   #921
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Low-Carb Fats and Sauces – the Best and the Worst

What are the best and the worst fats and sauces on a low-carb diet? It’s an important question as a low-carb diet needs to be high in fat to be sustainable (here’s why https://www.dietdoctor.com/how-to-lose-weight#2).

Fortunately, there are tons of great options, plus some not-so-good ones. For more details, please check out this visual guide. The lower-carb options are to the left:

The numbers represent grams of net carbs per 100 gram (3½ ounces).1 The green foods contain less than 5 percent carbs – a good basic rule of thumb for a keto low-carb diet.

Note: these are general numbers so please keep in mind that they may vary between different brands. To be on the safe side, read the nutrition facts label on the back.

Mustard vs. ketchup

Should a low-carber choose mustard or ketchup?

Well, ketchup generally contains a lot more carbs than mustard does, but some kinds of mustard also have a lot of sugar added, so choose sugar-free mustard, like for example Dijon. Check the nutrition facts to make sure.

BBQ issues

Please note that store-bought BBQ sauce is loaded with sugar. Those glazed ribs may look nice, but there’s quite a load of sugar on them. Remove to stay low carb. Or decide to eat anyway, knowing what you’re doing.

How to eat more fat

Fat is filling, and an amazing flavor enhancer. But how do you get enough of it in your diet? And how much fat should you really eat? Hint: enough to feel satisfied and not hungry.

Detailed list and recipes for low-carb fats & sauces

Below is a detailed list of carbs in fats and low-carb sauces. The number is net carbs per 100 gram (3½ ounces).

Do you want to make your own low-carb sauce, or use fat? Follow the links for awesome recipes.

Butter 0
Coconut oil 0
Vinaigrette 0
Béarnaise sauce 2

Hollandaise sauce 2
Ranch dip 2
Aioli 2
Mustard 2
Guacamole 3
Thousand islands dressing 3
Heavy cream 3
Soy sauce 4
Blue-cheese dressing 4
Salsa 6
Pesto 8
Tomato paste 15

How Much Fat Should You Eat?

Are you hungry? Don’t be. When you cut back on carbohydrates, the trick is to fuel your energy needs with fat instead. Eat enough fat at your meals so that you are not hungry for at least 5 hours.

Shoot for feeling pleasantly satisfied, but not overfed. After dinner, you should make it easily through the night – 12 hours without hunger (if not more). Work towards finding this balance.

Below are a few refinements to this advice, if you really want to maximize the effectiveness of your low-carb diet. Most people never care about these things and they do well anyway. But for bonus points check out these five extra refinements.

1. Ease into fat adaption

When you begin your low-carb journey, you may find some high-fat foods taste ‘too rich.’ Be patient. As you transition to your new way of eating, both your body and your taste buds will adjust. Work up to eating enough fat to avoid hunger and allow your body time (at least a month) to settle into its new pattern of burning fat instead of carbohydrates.

When you find that balance, hunger will diminish as your body enjoys easy access to the body’s fat stores that were locked away by a high-carb diet.

2. Dial it back for weight loss

Hoping to lose weight? If the answer is yes, once you are at ease with your low-carb diet, experiment with reducing the extra fat you add to meals.

Eat just enough to avoid hunger – let your body burn its internal fat stores rather than that extra pat of butter. This will accelerate weight loss.

But don’t go too far – when hungry, always opt for additional fat rather than cheating on your low-carb plan.


3. Add fat as needed for maintenance

Once you reach your goal weight, you no longer have the internal fat stores necessary to fuel an energy shortfall day after day. Tune into your body’s hunger signals. Now is the time to gradually add more fat to your diet until you find the satisfying balance of hunger-free weight maintenance.

*** For Ketosis & Optimal Weight Loss
Maximum 20 grams nett carbs and 60-70 grams protein [depending on body weight] per day for optimal ketosis.

4. Eat an adequate amount of protein

Part of the trick of minimizing hunger is making sure you eat the right amount of protein. For most people, this happens naturally. But, if you can’t beat your hunger by adding fat, or if you are eating very low-carb but stalled in weight loss, take a look at how much protein you are eating.

How much is enough? Individual needs vary, but about 1 gram of protein per kilogram of bodyweight (each day) may be optimal for weight loss. You may need more if you are active though, especially if lifting weights and building muscle.

5. Optional extra details

If you’re interested in even more details and discussion about adapting the amount of fat and protein to your exact needs, and your situation, watch this interview with Dr. Ted Naiman. Probably you don’t need to – most people don’t need to that much fine-tuning.

Is Obesity Caused by Too Much Insulin? – Dr. Ted Naiman
Get the video from https://www.dietdoctor.com/low-carb/how-to-eat-more-fat
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Old 20-06-2017, 02:16 AM   #922
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The Top 10 Ways to Eat More Fat

By Jennifer Calihan, Dr. Andreas Eenfeldt, M.D. – Updated June 2017

Flavorful, full-fat ingredients topped with creamy, satisfying sauces… Low-carb eating can be decadent! Fat is an amazing flavor enhancer – it makes everything taste better. And if you eat enough fat, it’s filling, too. Get ready for a new, luscious take on deliciousness!

Remember that a low-carb diet needs to be higher in fat, to make it satisfying. Don’t fear fat (natural fat is good for you). Don’t stay hungry. Add enough fat to feel satisfied after eating.

This can sometimes be a challenge for people who are not used to eating natural fat. Here are the top 10 tips on how to eat more fat – plus tips on HOW much fat you should aim for.

1. Start with whole, full-fat ingredients

Say goodbye to low-fat and fat-free products. Say good riddance to Egg Beaters, artificial creamers, and reduced-fat peanut butter. Banish any item labeled ‘light’ or ‘lite’ from your pantry and refrigerator.

Forget nonfat and low-fat dairy. (If your grocery store doesn’t carry plain, full-fat yogurt, buy the plain low-fat version and add back the fat by stirring in heavy cream, sour cream, or crème fraiche.)

Rethink your grocery list and stock your refrigerator and pantry with real whole food, including fat-rich options like avocados and eggs. Try to add natural fat rather than avoid it.

Fatty cuts of meat can be more flavorful, tender and inexpensive than leaner cuts. Salmon and sardines contain plenty of healthy fats and are a terrific addition, too. Invite these delicious items back onto your plate.

2. Cook with fat

No more limp steamed vegetables or dry chicken breasts. Cook your vegetables, meat, fish, and eggs in tasty natural fats like butter. Or the other ones listed under point 3, below.

Use as much as you need.

3. Use different fats for different flavors

Fats can change the flavor of a dish, which adds variety to your meals. For example, top green beans with butter for a comforting, familiar taste. Or, sauté them in peanut oil and drizzle with sesame oil for a delicious, Asian-inspired variation.

Experiment with new combinations to see what you like best. Stock several of these healthy fats in your fridge or pantry:

lard, tallow, duck fat, and other animal fat
coconut oil
olive oil
avocado oil
peanut oil
other nut oils (macadamia, almond, walnut, etc.)
sesame oil

4. Prepare low-carb recipes

Low-carb recipes are designed to deliver delicious meals, with plenty of fat built right into the ingredient list.

Try the favorites above or click through to many more!https://www.dietdoctor.com/low-carb/recipes

5. Top any dish with oil, dressing, sauces, or butter

Drizzle on oil… Pour on dressing… Spoon on Hollandaise… Ladle on flourless gravy… Dollop on sour cream… Spread on mayo… Melt on butter. Top off your dish with one of many fat-rich options.

What sounds delicious to you? For more, check out our recipes for low-carb dressings, condiments, dips and sauces https://www.dietdoctor.com/low-carb/recipes/condiments

6. Garnish with high-fat foods

Cheese. Avocados. Cured Meat. Olives. Seeds. Nuts. These whole-food toppings add flavor and nutrients, including plenty of fat, of course! Sprinkle some on almost any dish. Here are a few ideas to mix and match:

shredded parmesan | chunked blue cheese | grated cheddar
smoked gouda | balled buffalo mozzarella | crumbled feta
melted gruyere | baked brie | grilled halloumi
cubed avocado | mashed guacamole
diced bacon | sliced pancetta | ground sausage
minced black olives | stuffed green olives
sautéed pine nuts | roasted pepitas | toasted sesame seeds
slivered almonds | chopped macadamia nuts | spiced walnuts | flaked coconut

7. Ensure snacks contain fat

As a rule, it is best to avoid snacks, but if you are too hungry to make it comfortably to the next meal, reach for a real-food snack with plenty of fat. Obvious choices include cheese, nuts, and hard boiled eggs.

For more ideas, check out our guide to low-carb snacks

8. Add a cheese course

Cheese is a simple addition to any meal. It works as an appetizer. It works as a topping. It works as a dessert. If you need a lot of calories, cheese can help you feel satisfied.

Top low-carb recipes with cheese

9. Blend fat into coffee or tea

Melting butter or coconut oil into coffee or tea is quick and easy. Pouring in heavy whipping cream works, too. This warm and comforting shot of fat can replace breakfast, stave off hunger between meals, or substitute for dessert if you aren’t quite full.

Use this tool wisely; for some people, too much can stall weight loss or spike cholesterol. Especially if you drink it despite not being hungry, adding tons of fuel you don’t need. This is a potent tool – use it wisely.

Bulletproof coffee recipe https://www.dietdoctor.com/recipes/bulletproof-coffee

10. Consider a fat bomb for dessert

Our first advice is to skip dessert. If you do decide to treat yourself, look for recipes that are heavy in fat and low in sugar and artificial sweeteners. Unsweetened heavy whipped cream on raspberries is a perfect choice. Here are a few more of our favorites:

Low-carb snack and dessert recipes https://www.dietdoctor.com/low-carb/...nacks-desserts

Summary of the 10 Tips

Fat makes life tastier, easier, healthier, and more satisfying. So add the fat! Mmmm........

This Diet Doctor guide was written by Jenni Calihan, who also blogs at EatTheButter.org. Final editing by Andreas Eenfeldt, MD.
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Old 20-06-2017, 03:02 AM   #923
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How to Lose Weight

Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place.

The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually almost everyone gives up. That’s why we have an obesity epidemic.

Fortunately there’s a better way. Get ready for effortless weight loss.

The bottom line? Your weight is hormonally regulated. All that’s necessary is reducing your fat-storing hormone, insulin, and you’ll effortlessly lose excess weight.

Below is a practical step-by-step guide to do exactly that.

Free and Fantastic

This guide is free. There are no magic pills or potions involved. You’ll only need to eat delicious food. And no, we’re not selling that either.

The advice below is not only free, it’s insanely effective. Just how effective? See for yourself.

View 100+ Amazing Success Stories

Top 18 Weight-Loss Tips

Are you ready? Here we go.

Start at the top of the list (most important) and go down as far as you need. Click on any tip to read all about it. Perhaps you only need the first piece of advice?

1. Choose a low-carb diet
2. Eat when hungry
3. Eat real food
4. Eat only when hungry
5. Measure your progress wisely
6. Be persistent
7. Women: Avoid fruit
8. Men: Avoid beer
9. Avoid artificial sweeteners
10. Review any medications
11. Stress less, sleep more
12. Eat less of dairy products and nuts
13. Supplement vitamins and minerals
14. Use intermittent fasting
15. Exercise smart
16. Achieve optimal ketosis
17. Get your hormones checked
18. Consider weight loss pills / drugs (if desperate)

Eighteen tips too many for you? Check out this new high-quality video course with the five most important ones. Sign up for free updates and you’ll get instant access to it:

More details on each tip - go to the link to read for yourself !!!


How Much Protein Can You Eat in Ketosis?

Having been a low-carb enthusiast and team Diet Doctor member for years, you would have thought I’d nailed ketosis ages ago. I haven’t.

In the last post, Why You’re Not in Ketosis, I revealed why, and how I fixed it (by reducing my carb and protein intake to 20 and 60 grams per day respectively).

But, I had a problem. Though it felt awesome to be back in ketosis, it sucked to eat so little protein – 60 grams a day isn’t much for a meat lover like me.

Could I eat more protein AND remain in optimal ketosis?

I was going to find out.

The protein experiment

I designed the following experiment:

First, I would increase my protein intake from 60 grams a day to the level where I would no longer be in optimal ketosis.

Then, I would reduce my protein intake until I was back in optimal ketosis, using what I ate on the last day to define my daily-protein limit.

Finally, I’d eat to this daily-protein limit every day for a week to test its accuracy, adjusting my protein intake if necessary.

To increase the trustworthiness of the experiment, I added five rules:

1. Keep eating 10-20 grams of carbs a day
2. Keep eating during a four-hour window (5-9pm)
3. Adjust my protein intake gradually
4. Make no other major changes to my life
5. Measure my blood-ketone levels every morning before eating

“Nice plan”, I thought.

But there was one thing I hadn’t taken into account…


To start off the experiment, I measured my blood-ketone levels: 2.0 mmol/L.

Not exactly shocking news – I had been eating 45-60 grams of protein and 10-20 grams of carbs a day for weeks, being in optimal ketosis almost every morning.

But all that could end soon – it was protein time.

Day 1: Taco-cheese shells

On the first day of the experiment, I ate similarly to how I’d eaten lately – butter, eggs, ground beef, and some vegetables, but no berries or nuts. For the extra protein, I ate the totally delicious taco-cheese shells. Awesome.

Low-Carb Taco Shells
381 Ketogenic low carb Easy 10 + 15 m

The totals for the day were 85 grams of protein (40 grams more than the day before), 10 grams of carbs (10 grams less than the day before), and lots of fat.

Would I be out of optimal ketosis by tomorrow morning?

Day 2: Low-carb pizza

I woke up at 06:10 am. Feeling a little nervous, I walked quickly to the living room, sat down by the dinner table, and prepared my blood-ketone meter. “Not again”, I thought as the needle closed in on my finger.

After ten seconds, I saw this:

Oh yeah, optimal ketosis and 0.4 mmol/L more ketones than yesterday! Good news, but it was early days.

What caused the ketone increase? Perhaps it was eating 10 grams carbs less than the day before, perhaps it was random variance (the blood-ketone meter isn’t 100% accurate), or perhaps it was something else. I couldn’t be sure.

I upped my protein and carb intake a notch by eating a few more vegetables and raspberries, and by replacing those crispy taco-cheese shells with a few slices of the legendary low-carb pizza. So delicious!

The totals for the day were 100 grams of protein (+15 grams), 20 grams of carbs (+10 grams), and lots of fat.

Could my ketone levels survive this carb and protein onslaught?

Day 3: Liver, eggs, cheese, and more pizza!

I woke up early, walked quickly to the living room, sat down by the dinner table, and prepared my blood-ketone meter. “Ouch, not again”, I thought as the needle was about to attack my finger. I touched the ketone strip and waited.

After ten seconds, I saw this:

Oh yeah, optimal ketosis! 0.4 mmol/L less ketones than yesterday, but the same ketone levels as on day 1 having eaten 40 grams more protein. And I had doubled my carb intake from the day before.

What caused the ketone reduction? Perhaps it was eating more protein and/or carbs, perhaps it was random variance, or perhaps it was something else. I didn’t know.

I decided to go for it. How much protein could I possibly eat in a day while keeping carbs to maximum 20 grams?

I stuffed myself with liver, eggs, cheese, and more low-carb pizza. Eating so much felt great, but after a while I was totally stuffed. I went to bed feeling nauseous – too much food.

The totals for the day were 135 grams of protein (+35 grams), 20 grams of carbs (+0 grams), and lots of fat.

Day 4: Bye, bye ketosis, right?

I woke up super thirsty. After chucking down a big glass of water, I walked to the living room, sat down by the dinner table, and prepared my blood-ketone meter. “Here we go again…”, I thought as the needle charged down on my finger. I touched the ketone strip, and waited.

Surely it was time to kiss ketosis bye, bye:

2.3 mmol/L, really?

After eating as much protein as I could stomach, my ketones went up by 0.3 mmol/L from the day before. Not what I expected.

Day 4 to day 10: Eating as much protein as I want

Could my daily-protein limit be higher than the amount of protein I wanted to eat? Or perhaps my body was in need of extra protein after a weeks of eating too little?

To find out I decided to change the experiment.

Instead of forcing myself to eat more and more protein, I would eat all the protein I wanted to for a week, and see whether that would kick me out of optimal ketosis. If so, I would reduce my protein intake until I was back in.

So, every day for a week, I ate in the 80-130 grams of protein, and 10-20 grams of carbs, range – plus lots of fat of course. What happened to my blood-ketone levels?

They stayed around 2,0 mmol/L every morning – optimal ketosis.

These days: Few surprises

I’m still eating as much protein as I want, but I’m super strict with my carb intake – I keep it to maximum 20 grams a day almost every day.

To make sure I don’t drop out of ketosis without knowing, I measure my blood-ketone levels once a week. So far there’s been only one surprise – 0.5 mmol/L ketones the morning after I ate at a Lebanese restaurant near the Diet Doctor main office – probably some added sugar.

Dining out can be hard.

What I’ve learned from these experiments

The most important thing for optimal ketosis is to eat maximum 20 grams of carbs a day

A while back I found out I’d been lying to myself for years – I wasn’t really in ketosis. To understand why, I did an experiment and learned that I’d been eating too many carbs and possibly too much protein.

I immediately reduced my carb and protein intake to maximum 20 and 60 grams per day respectively, and boom – straight back into optimal ketosis.

But I didn’t love eating just 60 grams of protein. To find out how much more I could eat AND remain in optimal ketosis, I did the above protein experiment.

From this latest experiment, I’ve learned that I can likely eat 80-130 grams of protein a day for weeks, and possibly for way longer, without dropping out of optimal ketosis.

So, for me, the key to optimal ketosis is to restrict the intake of carbs to less than 20 grams of carbs a day.

Now, let’s talk about you.

How much protein can you eat in ketosis?

First note that far from everyone has to stay in optimal ketosis (1.5 – 3 mmol/L). Lots of people do fine on low carb without it. But staying close to that ketosis range may improve mental and physical performance, it often results in more weight loss and it can have certain other potential health benefits, like controlling epilepsy or migraine.

Here’s what Diet Doctor has to say about reaching optimal ketosis:

Restrict protein to moderate levels. If possible stay at or below 1 gram of protein per day, per kg of body weight (0.45 grams per pound). So about 70 grams of protein per day if you weigh 70 kilos (154 pounds).

It might be beneficial to lower protein intake even more, especially when overweight, and then aim for 1 gram of protein per kg of desired weight.

The most common mistake that stops people from reaching optimal ketosis is too much protein.

How much protein can you eat?

That depends.

But as this post indicates, I can eat significantly more protein and remain in optimal ketosis. Can you?

That depends.

If you, like me, are a 36-year old insulin-sensitive male, who weigh 152 pounds, exercise for 10-15 minutes five times a week, and have no history of obesity or diabetes, then possibly yes.

However, if you’re overweight and/or have high blood-sugar levels, then possibly no.

If you too want to eat more protein AND be in optimal ketosis, here are two things you can do:

A. Exercise more.

The more you exercise, the more protein your body needs – walking, running, and resistance training are all good options.

When you exercise more, you can increase your protein intake somewhat too. To make sure you don’t go overboard with protein, measure your blood-ketone levels frequently and adjust your protein intake accordingly.

Remember to keep your carb intake to maximum 20 grams a day.

B. Find your daily-protein limit for ketosis

Perhaps your daily-protein limit for staying in optimal ketosis is different from what Diet Doctor generally recommends?

To find out, do this:

1. Buy a blood-ketone meter with test strips (Diet Doctor does not make any money from you buying this).

2. Eat less than 20 grams of carbs a day for a week. Then, test your ketones first thing in the morning before eating anything.

3a. If your blood-ketone levels are at 1,5 mmol/L or above, increase your protein intake gradually over the next week. Measure your blood-ketone levels every morning and see what happens.

How many grams of protein can you eat per day before your ketone levels drop below 1.5 mmol/L? Eat a little less protein than that.

Keep measuring your ketones for a few days, and if you’re always in optimal ketosis, measure just once a week.

If you drop out of optimal ketosis, make sure you’re eating maximum 20 grams of carbs a day. If you already are, but your ketone levels are not in the optimal range, reduce your protein intake a little.

3b. If your blood-ketone levels are below 1.5 mmol/L, reduce your protein intake gradually over the next week. Measure your blood-ketone levels every morning and see what happens.

How much do you have to reduce your protein intake before your ketone levels rise above 1.5 mmol/L? Eat a little less protein than that *.

Keep measuring your ketones for a few days, and if you’re always in optimal ketosis, measure just once a week.

If you drop out of optimal ketosis, make sure you’re eating maximum 20 grams of carbs a day. If you already are, but your ketone levels are not in the optimal range, reduce your protein intake a little.

* We don’t recommend that you eat less than 0.4 grams of protein per pound of desired weight for long periods of time. You need protein.

Three follow-up questions

1. What would happen if I ate more than 135 grams of protein a day?

I don’t know.

I assume my blood-ketone levels would start dropping at the point when my body no longer needs all the protein it’s getting. At that point, it would likely convert the extra protein to glucose which would raise blood sugar and reduce blood-ketone levels.

I won’t test this anytime soon though as I don’t want to eat more protein than I’m doing now.

2. What would happen if I ate 80-135 grams of protein a day for months or years?

I don’t know.

I think doing so would keep me in optimal ketosis – that’s what the findings from this experiment indicate – but I won’t know the answer to this question for a while yet. I’ll keep measuring my ketones weekly and will give you an update later this year.

3. What would happen if I exercised less?

I don’t know.

I assume doing so could reduce my blood-ketone levels a little as my body would need less protein, but at what point that would happen I’m not sure.
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Old 20-06-2017, 05:11 AM   #924
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Top 10 Low-Carb Fruits

Let’s say you occasionally want to eat a fruit (or some berries) while still staying relatively low carb. What fruit would be the best choice?

Below, you’ll find the best options, ranked by grams of net carbs per serving (one medium-sized fruit or half a cup). The lowest-carbs options are at the top. All numbers are net carbs.1

1. Raspberries – Half a cup (60 grams) contains 3 grams of carbs.
2. Blackberries – Half a cup (70 grams) contains 4 grams of carbs.
3. Strawberries – Half a cup (100 grams) contains 6 grams of carbs.
4. Blueberries – Half a cup (50 grams) contains 6 grams of carbs.
5. Plum – One medium-sized (80 grams) contains 6 grams of carbs.
6. Clementine – One medium-sized (75 grams) contains 7 grams of carbs.
7. Kiwi – One medium-sized (70 grams) contains 8 grams of carbs.
8. Cherries – Half a cup (90 grams) contains 9 grams of carbs.
9. Cantaloupe – One cup (160 grams) contains 11 grams of carbs.
10. Peach – One medium-sized (150 grams) contains 13 grams of carbs.

As a comparison, a medium-sized orange {or even grapefruit} contains about 15 grams of carbs, a medium-sized apple about 18 grams and a medium-sized banana about 25 grams of carbs.

Pomegranates have about 7 grams of carbs per 100 g or 3,5 oz.
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Old 20-06-2017, 05:20 AM   #925
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Top 10 Low-Carb Fruits

Let’s say you occasionally want to eat a fruit (or some berries) while still staying relatively low carb. What fruit would be the best choice?

Below, you’ll find the best options, ranked by grams of net carbs per serving (one medium-sized fruit or half a cup). The lowest-carbs options are at the top. All numbers are net carbs.1

1. Raspberries – Half a cup (60 grams) contains 3 grams of carbs.
2. Blackberries – Half a cup (70 grams) contains 4 grams of carbs.
3. Strawberries – Half a cup (100 grams) contains 6 grams of carbs.
4. Blueberries – Half a cup (50 grams) contains 6 grams of carbs.
5. Plum – One medium-sized (80 grams) contains 6 grams of carbs.
6. Clementine – One medium-sized (75 grams) contains 7 grams of carbs.
7. Kiwi – One medium-sized (70 grams) contains 8 grams of carbs.
8. Cherries – Half a cup (90 grams) contains 9 grams of carbs.
9. Cantaloupe – One cup (160 grams) contains 11 grams of carbs.
10. Peach – One medium-sized (150 grams) contains 13 grams of carbs.

As a comparison, a medium-sized orange contains about 15 grams of carbs, a medium-sized apple about 18 grams and a medium-sized banana about 25 grams of carbs.
Good morning!

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Old 20-06-2017, 05:55 AM   #926
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Experiment 2: Eating less than 20 grams of carbs a day

It was time to test my carb intake – was I really eating less than 20 grams a day?

The experiment:
– eat a maximum of 20 grams of carbs a day for a week,
– keep my protein intake at maximum 60 grams a day,

– only make food at home,
– count carbs properly by weighing everything I eat and drink, and calculate my daily digestible-carb intake using Diet Doctor’s visual low-carb guides,
– document everything.

I was ready – the carb-counting could begin.

How many carbs was I eating?
Day one was my calibration day. Eating more or less like I had done lately, how many carbs would that add up to? I was in for a surprise.

What I ate on day one:

– 400 grams of broccoli (16 g carbs)
– 200 grams of cream (6 carbs)
– 150 grams bacon (1.5 g carbs)
– 4 eggs (2 g carbs)
– 150 grams of spinach (1.5 g carbs)
– 5 raspberries (1 g carbs)
– 1 square (1 cm x 1 cm) of 86% chocolate (1 g carb)
– 4 brazil nuts (0.5 g carbs)
– 75 grams of butter (0.5 g carbs)
– 2 cups of coffee (0 g carbs)

30 grams of digestible carbs, 50% more than recommended.

I couldn’t believe my own stupidity. This must be the reason I’m not in ketosis, I thought.

Eating less than 20 grams

For the next three days, I ate less than 20 grams of carbs by reducing my vegetable and cream intake, still keeping my protein intake below 60 grams.

Here’s what I ate on April 21st – the day before I was going to measure my ketones again:

– 100 grams of cream (3 g carbs)
– 60 grams of tomato sauce (2 g carbs)
– 150 grams of butter (1.5 g carbs)
– 2 eggs (1 g carbs)
– 100 grams of spinach (1 g carbs)
– 5 raspberries (1 g carb)
– 1 square (1 cm x 1 cm) of 86% chocolate (1 g carbs)
– 4 brazil nuts (0.5 g carbs)
– 200 grams of ground beef (0 g carbs)
– 2 cups of coffee = 0 g carbs

= 11 grams of digestible carbs.

Game on.

D-Day -----> Ketosis !

bill May 16 2
If you like to eat eggs, just eat the yolks.
Not much carbs or protein in yolks.

Egg whites are pretty tasteless anyway

May 18 1
You don't have to stay in ketosis to lose weight or reverse diabetes - eating strict low carb is usually enough. I want to be in ketosis for other reasons - to feel more energetic and inspired.
Even if you do want to be in ketosis, you don't have to count more than once every now and then to make sure you're not fooling yourself.

How does that sound?
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Old 20-06-2017, 06:48 AM   #927
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Coping with keto flu/side effects of LCHF

January 26
Hi. I am on 2.5 weeks of keto and I am feeling really tired, nausea sometimes, and shaky. Is this keto flu? I didn't have anything during the first week, but it seems I am feeling worse the longer I've been doing it. Also, I got a really bad case of acne on my face. Ugh...I want to like this diet to drop about 15 pounds, but right now my body doesn't feel so good.

Reply to comment #104 by Kristi
113Caleb Moline
February 25
I'd try using exogenous ketones or an MCT oil with capric/caprylic acids.

Reply to comment #108 by Lené - side effects
112Caleb Moline
February 25
You could be experiencing mineral imbalances (add a mineral supplement), but more than likely, your brain (and perhaps the rest of your body) has simply not adapted to using ketones as its main source of energy. Another possibility is that your liver has not adapted to producing ketones in the first place. Have you tried supplementing exogenous ketones (KetoCaNA, for example) or MCT oils (capric or caprylic acids)?

dave rodway
March 1
"Drink bouillonCup of bouillon
Have a cup of bouillon today. Dissolve half a bouillon cube (stock cube) in a cup of hot water and drink it"

March 4
Have you added enough salt on your diet? What about water, have you been drinking enough? Firstly mix water and lemon drops, and salt. Drink it during the day. Also check that you're eating enough green salad with your meals, as that is only fiber that you get on this diet. There is so small amount of carbs on green salad, that you can eat it a lot!

March 1
I hope someone here could help me out.. I am in a big trouble, being in a low fat and low carbs diet I have got some strange symptoms I feel very uncomfortable. Low libido + testosterone, dehydrated, brittle+ thinning hair, cold feet, bad body temperature, no appetite, bad sleep, no thirst feeling, no sweat, bloated stomach, feeling vibration inside body, low metabolism and feeling tired all the time.
I have tried eating coconut oil, olive oil salt and water though water makes my situation worse.

I was a guy, who used to even workout on a empty stomach, however I could drink water at that time.

Need your help! I am really tired of my condition!

March 18
The problem is either not enough healthy saturated fats or your thyroid. All your symptoms sound like hypothyroidism. I would go see a doctor and have them test your TSH, T3, and T4.

Pat Sacca
April 24
Some of your symptoms may indicate low adrenal function or adrenal fatigue. Dr.Lam is expert at helping with those issues. He has numerous posts on line to get you focused on solutions. Take his survey and see if your symptoms match. Then follow his protocol. It saved me!
Be well,

March 30
I am currently doing the two week challenge and wondering for breakfast if there is an alternative to eggs? I have a slight allergy to them that has been causing me to have pains in my stomach every morning (not fun). Just wondering if there is a substitute item I could have for breakfast?
Reply: #126

April 6
Hi Jenna,
I eat bacon cheeseburgers for breakfast sans the bun. I eat it on lettuce with tons of mayo, half an avocado, and two types of sliced cheese. I cut it in half, eating half for breakfast and half for lunch. Before the keto diet I used to pour off the extra grease, now I pour the bacon and burger grease onto the burger. By lunch the grease has congealed and mixed with the extra mayo, tastes awesome.

May 4
have you considered a shake in the morning? instead of the eggs. I have bacon and eggs once a week and shakes for the rest. in my bullet I mix, peanut butter 1tsp, kale, spinach, almond milk and some berries or fruit crystal light (a pinch) for sweetness. Good luck to you

April 18
I have done low carb and fasted my way down from 238lb to 150 or so. I really like and believe in both LCHF and fasting.
I have fought cramps with salt and supplements and its a battle I am just keeping up, not really beating the cramps, they're there occasionally and mild, thankfully.

However I have recently injured my left thigh and knee. Muscle twist and stretch and spasms.

I have heard that carbs are needed to heal it. I have other less intrusive injuries to muscles that seem to be taking forever to heal. But this is far too painful to let it slide for months. Should I have more carbs to help heal this new injury (and the old one too).


Reply: #145
Reply to comment #129 by Srinath
June 3
Muscle cramping can indicate low magnesium

Reply to comment #134 by John Millhollon-Turner
I've been on the low carb diet for two weeks and haven't lost weight. I can get my blood ketone level above 0.5. I want to be at 1.5. I've tried adding an avocado to my chicken only diet, no results yet. What am I doing wrong?

135Peter Biörck Team Diet Doctor
May 3
Hi John!
My best guess is that you have to add more fat to your food, chicken is mostly protein and not much fat.

Try with egg, bacon and avocado for some change or salmon with a fat sauce. Why not start the day with a "bulletproof coffee"?

Good luck!

May 4
I have a heart condition, a stint in the right aorta. I've been on this diet in the past and it really works for me. This time around however, I am feeling tired, nauseated and vision is blurred in left outer corner of my eye; for example when i'm reading a line the text will disappear from the left as i'm reading left to right. never experienced that side effect before. i'm eating enough fats, having protein shakes with vedgetables and peanut butter and almond milk, yummy!! eating a lot of salad, chicken and beef once a week. I think with a heart condition that salt is the enemy here, could you confirm and perhaps comment on my post I would appreciate it very much. Good luck all!!

Reply to comment #136 by wana
May 20
IMO, sounds like you have the induction flu. Drink PLENTY of water, and use more salt or bullion and get your vision checked by an ophthalmologist. It could be a pre diabetic condition. My sister had that and she had broken blood vessels.

Amanda vd Watt
May 26 2016
Frequent urination on the LCHF plan!!!
Can you please explain to me why this happens.
Thank you

Reply to comment #53 by Amanda vd Watt
84Judie Collins
November 8 2016
This way of eating is a natural diuretic. That's the simple answer and it's something I enjoy. No water retention! But due to that I find that I have to make sure I get enough electrolytes - a good healthy salt, potassium and magnesium.
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Old 20-06-2017, 11:20 PM   #928
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Good morning!
Hey I missed your post earlier Charlie
Most days now, sleep n wake up late ....unless going out like this Wed & Fri

Would you like me to post on your behalf on the appropriate LC or 'medical' Youtube video {eg Dr Jason Fung's Fasting & CKD Video where someone commented his grandpa reversed Stage 4 Renal Failure ....] etc forums to verify the BEST & SAFE Diet for your case/circumstances as I hv offered earlier here as I really wish to see you on the road to proper long-term recovery [WITHOUT possible Refeeding Syndrome complications etc ] ?

If so, it will help if you can provide me a brief SUMMARY of your case from your Medical Notes from the very beginning here [from last year]
OR is that too 'taxing' for you ?
Maybe I can do up the Summary for your prior checking before posting - AFTER some input of the Medical Facts & History here from you
Maybe attach your Medical History briefly by PM etc to me - like that latest referral memo from your Dietician you had posted ??

You said it will still be like 2 Months before you can start on Solid Food
So still got quite a bit of time here bah - till August ?
But it will be great to get the ball/wheel rolling ASAP ....
Better do it while my laptop is still working
Without laptop harder to do long posts attach stuff etc .....
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Old 20-06-2017, 11:25 PM   #929
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Didn't feel like changing to go out to buy the Tues KFC Offer .....
Better to resist bad fast food too.....

Had these lunch items at about 4pm
Fried Fish n Marrow Heibi

Tea item Ang Ku Kueh - ate the peanut filling n left most of the external glutinous rice dough

Decided on doing baked egg item after seeing some PIN pics - use up remaining sliced mushrooms from last week's mushroom soup + leftover pumpkin + leftover cream + some arugula + total 4 eggs used here
Small Pyrex casserole + 2 mini Philadelphia souffle molds

Again forgotten all about the cheddar cheese ....

Avocado must be eaten as very ripe - about time I took in some good fats too
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Old 20-06-2017, 11:30 PM   #930
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Baked Egg item baking away .....

- Sharksfin Marrow Soup
- Long Beans
- Baked Egg Veg Souffle-Casserole (ate 1.5 here with mom tasting other 0.5 n bigger casserole kept for tomorrow)
- Half an avocado n cherry tomatoes

Removed green tea pouch n added even more ice cubes to Lemon Infused Water

Think the total calories for today's food very low - well below the 700 calories FMD limit as pretty much mostly veg n eggs + Fish protein ??
Day 8 of my FMD "Fast" - weight went down today after yesterday's very slight 'rebounce' !
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