Calories and weight loss

[Tessica]

Can anyone advise how many pounds I should lose a week on LCHF and should there be a maximum calorie intake when eating low carb high fat? I would like to lose a stone but most of all reduce my waist size by 4 inches to lose dangerous fat.

[MikePollard]

1 to 2lb. Don't worry about calories - but make sure fat is 60/70%

[Tessica in reply to MikePollard]

Thanks Mke. I was worried that if I eat more than say 1200 cals with a sedentary job I won't lose weight. I am on second attempt with LCHF and lost about 7 Last time but couldn't stick to it.

[Fruitandnutcase]

I lost kgs very quickly, definitely the equivalent of a couple of pounds a week. I had just been diagnosed with T2 diabetes and had bought a book called Reverse Your T2 Diabetes by Dr David Cavan. I had also seen LCHF mentioned on the Trust Me I'm A Doctor programme on TV where he reversed a woman's T2 by going on a LCHF diet, the results were amazing. So between those things I bought a blood sugar meter and kept my blood sugar within non diabetic levels by eliminating anything that spiked my bloods. I found that grain based carbs were the absolute worst for me so once I cut them out my bloods went back to within the normal non diabetic range and the weight just fell off.

Obviously you need carbs in your diet but I got mine from vegetables rather than the traditional sources. By testing my bloods I discovered that I was able to eat a couple of small boiled new potatoes and I could manage a couple of spoons of rice but not a 'normal' helping.

I eat a lot of unsalted nuts and I have really cut back on fruit. I eat omelettes for breakfast now instead of the wonderful gluten free oat bran breakfast muffins I used to love.

I found once I had got going on LCHF even though I eat a lot - I am never hungry - the weight just fell off. I'm also gluten free so I tend to cook everything from scratch, I never ever snack between meals and I have given up fizzy drinks - even diet ones - nowadays I drink water tea / coffee / a small glass of red wine occasionally. For puddings which I'm afraid I always have to have I eat berries - strawberries raspberries or blueberries with two teaspoons of extra thick double cream. I've eaten that from since I started on LCHF and I've still lost weight. I bought a Fitbit and try for 10000 steps a day although I'm sure I have read that you will lose on LCHF whether you do that or not.

The 8 Week Blood Sugar Diet by Dr Michael Moseley is also worth reading, it is based on LCHF. It's also worth going onto the DietDoctor.com website as they run a free online course on how to eat LCHF and you can download E books with masses of recipes for every type of cuisine you would ever want.

Sorry I've gone on a bit but like Mike says it's not really about calories, if you eat the right food - or maybe that should be if you cut out the right foods - you will lose weight. I've gone from just short of 12 stones to 8.5 stones since December last year but best of all - my T2 has gone I'll never go off LCHF though, it's a lifetime thing for me now. Good luck 🙂

[Tessica in reply to Fruitandnutcase]

Thank you so much for spending the time to respond so fully. Very helpful reply.

[Tessica]

Thanks Anup. Will let you know how I get on !