How do you feel eating this? Are you full, or hungry, or stuffed?
I, personally, would plump for a lot more vegetables. Cabbage/broccoli/cauliflower/courgette, etc. And possibly less meat/fish, but I don't know what quantities you're eating.
Do you need the cheese mid morning? Are the desserts habit, or required for satiety?
My portion size smaller im normal size chicken fish etc but yes more veg but higher in carbs? I think the cheese instead of rubbish mid morning as everyone eating biscuits etc. The desert treat n half the size i would normally have.makes me feel im not on diet. Im full when eating but not stuffed. Thanks moreless
All lchf diets advise eating until you feel full; there's no such thing as "too much". Or at least, there's no need to artificially limit your calories.
Because you have so few veg, you'll most likely NOT feel full. Add more green veg - as moreless said - and you'll find yourself eating the right amounts naturally.
I do not know what is your current body weight and how much you want to lose. If you are following keto, following are the general guidelines for macro-nutrients
1. Carb: 20 - 40 gm. e.g. 500 gm of green veg will provide only 15 - 20 gm carb.
2. Protein: Depends on your level of activities and target weight. With moderate level of activities, one should limit protein intake to about 1 gm/kg of target body weight. Excess protein is likely to throw one out of ketosis. As an example, for a person weighing 150 lbs (68 kg) with moderate level of activities, 300 gm of meat in day will provide enough protein.
3. Rest of the calories requirements should be derived from healthy fat.
Carb and protein are more or less fixed. Fat is the only macro which you have to play with. During weight loss phase, you will be consuming little less fat than body needs so that the deficit can be derived from the stored fat in the body. Once you achieve your final weight, you can increase the fat intake to maintain the new body weight.
I am little bit surprised how you can eat so many meals following KETO. I started with standard three meal a day protocol but towards end of first week, I started eating 2 meals a day as I was not hungry enough. I had been losing consistently 1.5 - 2.0 lbs a week in the first eight weeks, then it became little lower. Ultimately I did reach my goal at the end of 12 weeks losing over 20 lbs.
Do not eat as a matter of habit. Eat only if you are hungry. May be you are not consuming enough fat which generally keeps you full for longer. i did not have to count calories on a daily basis except carbs, that too in the beginning. Aim to eat 500 - 700 gm of vegetable every day.
Target rate of weight loss: 2lbs/week is reasonable and sustainable. Do not expect daily weight loss. You don't have to even weigh yourself every day.Weigh once in a week at exactly same time, e.g. Early in the morning before breakfast.
I’ve been trying lchf for a while and was confused about quantities as well. By your reckoning, 1gr per kg, then if you weigh 68 kgs that would mean 68gr! So I’m not sure how you come to 300! Moreless had given me an easy way of counting without counting by having a portion about the size of my palm at each meal.
I enjoyed your post very much, there’s always so much to learn.
If you mix and match 300 gm meat of various types you will meet your daily protein requirement. Apart from meat there will be some protein from Vege also, not much though.
People make it convenient to count macro in different ways. I gave the macro estimates to Samsung_5 in gms because he prefers everything done accurately as per calculations on the drawing board.
If you need any assistance in assessing the macro requirement, please let me know your current body weight( and BMI) and the desired body weight.
Thank you very much! Now I understand! If you don’t mind, I’d be delighted if you could give me some details as and when you have some time. I count in kgs and cms, hope that’s ok. i’m 1.62 cms tall, I weigh 68.2kgs and my BMI (I’ve just checked it) is 26. Ideally, I’d like to get around 61 which would put me half way through the healthy range, but right now my next target is 64. I’d really appreciate your help, thank you.
I assume you do not have any medical conditions which may interfere with LCHF diet.
You should be able to achieve your goal of 64 kg body weight in about five weeks i.e. by 20th Dec following LCHF diet from 15th Nov.
Macro-nutrients: For the first 4/5 weeks.
CARBOHYDRATE: 25 - 35 gm
PROTEIN: 60 - 65 gm
FAT: 110 - 125 gm
Include some physical activities e.g. walking about three/four miles a day which can be made up of several short walks.
General: Aim for eating 500 = 600 gm of green vegetables in a day. You should try to include vege with every meal.They can be salad/stir fried/roasted vegetables. No potatoes please.
I assume you eat meat. Choose fatty cuts of meats. Include fatty fish like salmon at least two times in a week.
Thank you so much! And please excuse me for the delay in replying, I haven’t been online for a couple of days. I am much obliged for this help, it certainly gives me a very clear basis to work from. Many thanks, I’ll let you know how I get on, starting Monday!!
Sorry to bother you Praveen55, but when you say I should account for 110-125gm fat, does that mean the actual weight of fat? Or is it like the meat where you have to eat 300gm meat in order to get 60-65gm of protein? Then I swear I’ll leave you alone! Thanks.
First of all, you do not have to be sorry for asking any question/s.
110 -125 gm fat is the total dietary fat in a day. When you choose a particular meat, it will have protein and fat. The nutrition label will tell you the amount of protein and fat in 100 gm of meat. For example link below shows the particular minced beef has about 20 gm protein and 15 gm fat in 100 gm
Let us say you use 150 gm of the above meat for your dinner along with other items. The meat will provide 30 gm protein and 22 gm fat. In a similar way, you have to account for other food items. Anything you add to the meat should also be taken into account.
In reality, you do not have to count so strictly. You just make sure that you are not exceeding the limit of carb and protein and your fat intake may be limited by your satiety.
If you are finding it difficult, I can give you a sample menu for a day, but you have to let me know your dietary preferences - what kind of food you generally like to eat.
You can also look at dietdoctor website for many interesting KETO diet menu.
Thanks again for taking the time. You mention Tesco, so I presume you’re based in uk, I live in France, a small village at the back of beyond! France is a bit backwards!! I certainly don’t jave labels giving me fat ratio in meat apart from ready made burghers which are either 5, 15 or 20% fat. I must admit that I tend to stick to chicken, pork or fish because the meat in France is crap and too tough! i don’t know why people keep going on about fantastic french food. I’m french so I think I’m entitled to criticise local product🤨🧸
not sure where the teddy bear came into what Iwas writing and I didn’t mean to send it either!
I did read the doctor’s diet when I 1st heard of the lchf but didn’t look at recipes , which I now will, thanks. Then I read Atkins and the blood sugar diet, so I took in the general idea but macros remained a mystery to me!
Since your posts, I have seen online some videos about lchf (itube) and they often recommend using the app, carb manager, which I’ll try in order to make sense (as well as making it easier for me!) of all this. I’m not that good with IT but I’ll try my best.
So far, in my efforts to get on to lchf, I have totally stopped potatoes, bread/ pasta/ rice/ sweets, etc... I love veg anyway, either steamed and crunchy, roasted or stir fried. I use cold pressed virgin olive oil, butter, and I do love yoghurts and fromage frais. Before lchf, I used to have low fat, now I have full fat greek yoghurts and 7.8% fat fromage frais, that’s the highest fat content I can find! But both these have a carb content, which I’ll have to take into account, I’ll definitely have to reduce my intake of those as there’s at least 4gr carb in 100gr of either and I do tend to have rather a lot of those! Maybe a food I should give up altogether! I also have berries, one serving per day. I used to have that for breakfast but I’m now trying to swop that for eggs, bacon, mushrooms, tomatoes and leave the berries for a pud in the evening.
I thank you for your help from the bottom of my heart, what seems evident to many is a total mystery to others, so thanks for sharing your knowledge.👍⭐️
You guessed it right - I am based in the UK. You seem to be on right track with your diet. It is highly unlikely that you will go wrong with LCHF diet as you are already avoiding main sources of carbohydrate (potatoes, bread, pasta, rice etc). In fact, you do not need to even count. In my opinion, using the app will be an unnecessary distraction and source of confusion. By the way, Atkinson diet is slightly different - it is a high protein diet.
Berries are okay. 4/5 gm carb per 100 gm for cream/ fromage frais or yoghurt is also okay.
I am sure you will achieve your goal. Wish you all the best.
Again, thank you very much! I did go to get the app carb manager, and totally agree with you, a new source of confusion! I’ll carry on the way i’m doing but with a closer eye on carb count as well as fat. The rest is probably ok, and I’m in no rush anyway, I firmly believe that if you stick to your plan, the weight will naturally drop as and when it wants. So thanks again for pointing me in the right direction!
In addition to Praveen55's excellent explanations, I'd just like to reiterate that, if you find it confusing, there's really no need to count anything except carbs during the weight-loss phase. As long as your meals are based around naturally-fatty foods and plenty of non-starchy vegetables, your body will naturally find its own level for protein and fat. Go with hard cheeses rather than soft/unripened ones.
I completely agree that macro-counting apps are a waste of time.
Praveen55: Atkins's diet wasn't really high protein. It was deliberately misrepresented as such by the medical establishment and the press in order to discredit his work. He knew his biochemistry and correctly told dieters to focus on fat as the critical macronutrient; in particular, he included some instructions for people who STILL didn't lose weight in the induction phase, suggesting that they should eat almost nothing but fat, keeping protein to a bare minimum. His view was that, for most people, protein could be eaten ad lib (on the assumption that most people don't have a big appetite for it) and a lot of readers took this to mean that they should eat lots of steak and eggs. The press seized upon the behaviour of people who completely got the wrong end of the stick, and used it to poke fun at Atkins. Their argument was a classic strawman.
Where Atkins departs from "modern" LCHF, in my opinion, is that he failed to appreciate the surprisingly non-intuitive insulin response elicited by (for example) carrots, fruit, and sweetcorn. His diet is therefore too restrictive: there are plenty of vegetables and fruits compatible with LCHF that Atkins would have frowned on. Nevertheless, this is a minor point - he encouraged dieters to re-introduce these things as soon as they'd reached a comfortable weight.
You never cease to amaze me with ypur excellent knowledge.
Thank you.
I seem to go all week in spoil myself wkends.
Atkins too strict & dier dr fisrt w weeks but i always crave sugar ( addicted to it after reading) so ive stopped sweetners & stop countng on carb manager & going back fitness pal give me rough idea carbs.
So yet again starting over & start with 20g carb but not too panic if go over. I am slowly learning my mistakes & confused mysellf with too many books LOL
Do hopefully get it right this time. I gave up as lost no weight or inches even when stuck to it.
But realised no snacks no sweetners n too much cheese. So back to drawing board.
Don't worry, anything new inevitably involves a learning curve, especially when you discover that most of the stuff you thought you knew has to be un-learned!
I think the reason people over-think this is that the nutritionists make out that dieting is (or should be) complicated. LCHF is fundamentally very, very simple: eat as few carbs as possible and eat proper food until you're full. The nutritionists hate that sort of thing - you can't build a career out of a diet that can be described in one sentence.
I can't remember if I've mentioned him to you before, but Dr Berg on YouTube has a whole series of very watchable 5-minute videos about low-carb. You might be one of those unfortunate people who has to go very low indeed to kickstart ketosis: he has one video specifically on that topic.
Thank you so much & i will look at his video . But i think your right i will have to go really low as not loosing weight at all at 20g sometimes under. So struggling of which lifestyle going to be better for me. Thanks again
There really aren't any hard and fast rules to this. Aim to NOT introduce bulk carbs like rice, pasta, and bread, but if you feel like adding the occasional small slice of toast, or a couple of roast spuds on a Sunday, it's fine once you're at your target weight.
Thanks Redspot ! I actually have. My aim was to write the most concise book on the market for people with a short attention span. It should end up at about 70 pages after editing. Unfortunately, HU rules are such that one can't plug one's book here
Anyway, I'm just pleased to hear you're making such good progress. I'm also on the NHS thread (as are you, I recall?) and it's such a breath of fresh air coming here and reading about everyone being successful ... as opposed to "falling off the wagon", "trying again for the Nth time", berating themselves for being failures, and developing eating disorders. I wish the NHS executives would read that thread and take a good hard look at what they're doing to people.
Hi Praveen,I need some help and guidance. I started LCHF 3 weeks ago as I lost one stone by controlling portion sizes and eating healthy but since June 18th I have been unable to lose any Weight even though I have completely changed my eating habits. I was trying to eat low glycaemic index carbs like making my own quinoa bread etc. But despite all this no weight loss.
I currently have a complete pelvic prolapse requiring surgery so I am suffereibg lots of problems due to this which has caused me a lot of stress and when j visited my Gp she found that my diabetes marker has reached 49, technically diabetic.
With advice from Moreless I began LCHF to aim for ketosis as I need to lose weight. I am having problem understanding labels. When adding up total carbs in a day, if something has TOTAL carbs and then NETcarbs, what do these both meAn and what do i Need to add up.
I am sorry to hear that your HbA1c has reached 49. Below 42 is considered normal and 48 and above diabetic. In between range is pre-diabetic.
Good news is that it should be possible for you to reverse this condition completely at this stage through diets and moderate physical activities.
First of all, let me answer what you have asked for. In LCHF/KETO diets, we consider NET CARB which is different from total carb. This is particularly true for grains and vegetables.
NET CARB = TOTAL CARB MINUS DIATARY FIBRE.
For example, 100 gm of uncooked quinoa has a total carb of 64 gm and dietary fibre of 7 gm.
Therefore, the net carb is = 64 - 7 = 57 gm per 100 gm, very high indeed. Not good for you.
Take another example, 100 gm Dry Chia Seeds has 42 gm carb and 34 gm dietary fibre.
Therefore, the net carb is only 42 - 34 = 8 gm per 100 gm, very good.
Now regarding the choice of your diets: The traditional advice based on GI is of limited value particularly if you want to reverse your diabetic condition and want to remain medicine free. By following a low carb ( whether low GI or high GI) is the key in managing weight and blood sugar to healthy levels. If you are interested, I can provide more information based on your current weight, height( or BMI), age and dietary preferences e.g. Vegetarian/ Non-vegetarian.
I understand it is hard time for you, but it is going to change soon for better. Try to be stress free.
Dairy: Hard cheese, Paneer/Halloumi cheese, Full fat Greek yoghurt.
Nuts: Almond, Walnuts, Pecans, Brazil nuts
Seeds: Chia seeds and Flaxseed
You should aim to eat 500 - 600 gm vegetable every day which will provide about 25 gm net carbohydrate. Choose variety of vegetables.
Your protein requirement can be met by meat, eggs, dairy, nuts and seeds. As an example 300-350 gm of (meat + Eggs) can provide 60 - 65 gm of protein easily. Similarly, dairy can also provide protein.
Rest of the energy will come from fat. This is the difficult bit. You have to make an effort to consume enough added fat. We hesitate to eat fat because it has been considered a villain for a long time. Normally you will not need to count fat. When you eat enough, you feel satiated. If you are feeling hungry between the meals, you did not have enough fat. In the beginning you can plan for the fat amount in your diet. Use enough added fat in cooking.
Fibre requirement will be met by vegetables and some seeds.
WHAT SHOULD YOU EXPECT: Final goal in 24 weeks weight: 10 st, HbA1c < 38 mmol/mol.
Weight loss: 25 lbs ( 1st 11lbs) over a period of 12 weeks; 50 lbs at the end of 24 weeks. That is an average of 2 lbs/week over 12 week period. Some week you may lose more and some week not at all.
HbA1c: At the end of 12 weeks it should be less than 42 mmol/mol and at the end of 24 weeks less than 38 mmol/mol assuming your diabetes is because of lifestyle issues.
Monitoring: Body weight every week in the morning before breakfast.
Blood sugar: You should have a glucometer and strips to measure your BS. You should talk to your GP if test strips can be had on prescription. Otherwise, you should buy your own. It will be wise investment. First two weeks you may have to measure several times in a day to see if some foods give high BS spike so that you can modify your diet accordingly. Later on, you can monitor one day in a week.
Physical activities: Consider walking 2 -3 miles day if convenient. Include some light strength training exercise using resistance bands.
Discuss with your GP if you can be allowed to control BS with diet alone (without medicine) for three months. If you take medications and follow low carb diet, you have to be more careful and monitor your BS regularly to see if it is going too low.
Wow! Thank you! Yes my GP has given me three months to reduce weight and reverse the diabetes marker. Thanks so much, this makes it even more clearer.
Veg I am having so far is green beans, cauliflower, spinache, broccoli, Brussels sprouts, aubergine, red pepper, cabbage.
I stopped peas as they come under legumes, and carrot is high carbs??
I usually eat one egg, in a day, and 90g chicken, and maybe another 90g chicken. I eat two tbsp of Greek yoghurt a day,and I am trying to have two tbsp cream a day. Am I going over my protein allowance?? And I can only eat the flaxseed meal with half teaspoon brown sugar so I have had to stop having this also.
1. Take this opportunity (3 months) and reverse your condition. I am sure you will be able to do this.
2. Your selection of vegetables is very good. If you wish you can add Okra and Bitter melon/Gourd if available locally. Similarly, you can add cucumber, olive and Avocados as salad ingredients.
3. I do not think you are exceeding your daily protein allowance. I suspect it may be on the lower side.
4. Nuts mentioned in my reply are having low carbs, each serving ( 30 gm) will provide less than 2 gm net carb.
5. Your total food intake seems to be on lower side unless you are adding enough healthy fat. Do you feel good or hungry between meals?
6. Do some research on how to use flaxseed and chia seed. There are lot of information available on the net. Chia seed is very neutral type and can be added in anything. My favourite ways are - Chia pudding as dessert and also adding in vegetable preparations particularly with green beans or cauliflower. You can increase its consumption gradually up to 50 gm( 4 tablespoon) if your system accepts it.
7. You may add some fatty fish e.g. Mackerel, sardines, Salmon in order to meet requirements of Omega 3 fatty acids and vitamin B12.
Wish you all the best. I had been away, hence the delay in my reply.
1. If I eat any bread or carbs because of going off the rails, Moreless explained to me that this would kick me out of ketosis. But how does it affect my weight loss!
2. And sometimes if I eat what is cooked for the rest of the family in rapseed oil but no carbs how will this affect me?
3. And do you have any other ways to knock back the sugar cravings??
1. moreless is right. Going out of ketosis means not using fat as fuel hence impacting weight loss. Two slices of normal bread will have 40 gm of carbs or so and no other significant nutrients. Consider bread made of flaxseed. In addition, normal bread will spike your blood sugar level high.
2. This should be okay.
3. Sugar cravings: For me, following works:
a. A piece of cheddar cheese
b. Chia pudding with one pill of stevia (sweetener)
c. Creme fraiche with chinese leaf (or any salad leaves).
Sugar cravings are temporary, once you get used to low carb lifestyle, you will lose it.
4. You need not count carb in the vegetables mentioned. You are not going to exceed carb limit by eating these. I am always concerned if I am eating enough. Eat as much as you like without worrying about carb in the vegetables which are grown above ground. Most of them will have less that 5% carb i.e.less than 5 gm in 100 gm serving and will provide many essential vitamins and minerals. Always have vegetables in combination with fat.
What is important - avoid starchy vegetables and, of course, grains except flaxseeds and chia seed.
Hi Praveen55, my weight is gone to 13st 12lb, I am making plan this week of how much fat should be in my each meal. Will this change in weight mean that I have to consume more or less fat??
1. Exercise: Do what is comfortable to you. In general, your heart rate should go up to a level at which you can just manage to talk. Do that 20 -30 mts a day at least 5 days a week.
2. Fat in cheese: It is the total fat that counts i.e. 33 gm in this case.
3. Soy sauce: I guess we can; I need to know its ingredients to be 100% sure.
4. You do not have to eat more fat. Let body use its stored fat. You eat for your satiety. Avoid eating between meals. If you you eat to your satiety, you may need only two meals. In between you should take some kind of drink.
Thanks for your reply Praveen. Yes I am having a coffee and 15g nuts at breakfast and then lunch at about 3pm a one egg omelette in one tbsp e.v. olive oil, with 25g Red Leicester cheese on the side. And big salad again with one tbsp olive oil. Chicken or salmon with roasted veg(cauliflower aubergine courgette and green beans) in 2 tbsp olive oil.
I even tried coconut oil in coffee today, 1 tsp and 3 tbsp cream. I think I can go up to 1 tbsp tomorrow.
SORRY, FattySquirrel . THAT IS A STARVATION DIET. I or anybody else on LCHF forum did not suggest you such a diet. Perhaps you have got too many information from various sources and you have got thoroughly confused. In my opinion, the diet as planned by you is not sustainable.
LCHF is not a temporary/ short term fix. It is a permanent lifestyle change.
PLEASE RECONSIDER YOUR DIET. LCHF is not about starving yourself. Have you developed some kind of fear of eating?
If you are finding it difficult on your own, please consider joining Low Carb Programme run by diabetes.co.uk. It will be much safer. It has been approved by NHS now. They provide individually tailored diet recipes. Below is a link that shows one day diet:
What I would find helpful is a typical day of meals for you and everyone on the forum. I know we are all different but I am now feeling fully equipped to start on Monday.
My meal plan is what I am managing to eat in a day when consuming high fats.
FS, Praveen hasn't told you off, but they are concerned about you. The beauty of LCHF is its simplicity, you don't need to be so concerned about the numbers. Let your body speak to you and give yourself time to listen to it. Have you seen this? healthunlocked.com/nhsweigh...
Look at the pictures, they are typical of my meals and I have two a day. I don't eat breakfast and I don't snack.
Please do not misunderstand me. I am more concerned about your health than anything else. I did provide breakup of approx macro-nutrients for you and how you could meet those requirements. Recently, TheAwfulToad also gave you information about his meals. I gave you an example of breakfast some time back.
Please try to understand. We would like to see you succeed in your effort. I just requested you to reconsider your diet plan which appeared insufficient to support you. I believe you can always eat more. Go with your body signal rather than the numbers. As long as carb is taken care of, you will be fine. Eat till you are full.
15 gm nut at breakfast will not support you until 3 pm. Hardly any protein, just 3 - 4 gm!
I know but it’s probably the 3 tbsp cream and 1 tsp coconut oil in the coffee that kept me going.
Thank you Praveen, no matter how it makes me feel I treasure every tiny bit of advice given to me on the forums, it is invaluable for me so thanks again.
It’s taken me a few weeks but I just wanted to see on any typical day “am I having enough fat”??. And I think I’m finally on track. I will try to add more to each meal.
I just bought myself tuna in olive oil which I’m looking forward to.
Thanks again and I’ll keep posting on daily diAry.
Thank you. One thing for definite is that even one meal LCHF is giving me so much energy, and I thought I was slowing down because I hit my 40’s!
Praveen I read a message from a few days ago about mascarpone. Can I have this and is there any limit on portion size or this is a high carb thing?
And about nuts, I stick to 30g, can I have more than this or this is about right?
Thanks again
Today I have eaten:
A big salad with 2tbsp EV olive oil with half avacado 100g tuna in olive oil and a boiled egg.
A coffee with 1 tbsp coconut oil and 3 tbsp cream.
Salmon with large salad with EV olive oil, 2 large aubergine cooked in 6 tbsp olive oil , 2 small onion, 1large tomato, and I had half first with 2 tbsp full fat Greek yoghurt and then I had the rest with another 2 tbsp yoghurt.
1. Mascarpone cheese can be a welcome addition to our meal. It will add variety and 30 gm serving will not hurt carb count much (only one gram).
2. Nuts: 30 gm serving is good.
3. Regarding what you ate during the whole day:
Pro: Good amount of protein, good amount of vege.
Con: You have gone over the limit on FAT (oil)
You have used 10 Tabsp of oil ( may be 11) i.e. 140 gm fat. If I add fat provided by tuna, salmon, egg, Greek yoghurt and cream to this, it will easily come 180 gm fat. That is way too much for you at this time. Reduce oil to 4 -5 spoon maximum.
You do not need to drink oil ( with coffee) unless you really like the taste. You need not go to such an extent. Your condition does not justify that.
Keep it simple. Numbers are for initial guidelines based on rough estimate of energy required for your body because it is difficult to know the exact BMR and energy used in daily activities. As long as you limit the carb, other can be adjusted as per your appetite. Do not use too much oil to begin with.
😂😂 yes, I thought so! Thanks for counting it up for me. This is what I’ve been trying to do. But too many distractions as I have a three year old running around and three teen boys randomly erupting into fights!! School days are just constant driving from a to b to c so don’t get much better. I made the aubergine for 2 days, but I was hungry so I ate it all!!
EV olive oil, 2 small onions, 1 vine large tomato, 1 bullet chilli. 4 times 14gm fat. 56g
When cooked I cracked an egg on top and steamed it, large so 5g fat.
And with 3 tbsp full fat Greek yoghurt which is 150g, so 15g fat.
So far: 76g fat. And I am really nice and full.
I’ve got 24g to 54g to play with at evening dinner.
I think I will have small salad, half avacado, piece of 100g chicken thigh, and a broccoli cauliflower gratin with cheese, cream and cream cheese. But i will update later.
that looks tasty. I am not diabetic but should I try the LCHF way of eating? I am doing research to see what would be best for me. I have 100 pounds to lose. sadly my body is falling apart lol and I must get healthy.
that looks tasty. I am not diabetic but should I try the LCHF way of eating? I am doing research to see what would be best for me. I have 100 pounds to lose. sadly my body is falling apart lol and I must get healthy.
I have succeeded on LCHF diet but am careful to ensure that my fats are derived from ‘good fats’ eg olive oil, nuts, seeds, avocado, eggs, and Greek yogurt. I would not eat cream as such and cheese I limit to a piece of hard cheese eg cheddar which should be only match box size. I choose only low GI fruits eg grapefruit, apples, berries, pears and only eat 2 portions a day. I eat a lot of salad and vegetables but avoid parsnips and swede as too much sugar, celeriac makes a great substitute for mashed potatoes and courgette spaghetti replaces pasta. It’s important to remember it’s both quantity as well as quality which will bring about weight loss and return blood sugar levels down in conjunction with increased physical activity even if that is only walking fast for 20 mins daily. Make sure if sitting to work you stand up every 30 mins and walk around to increase your heart rate. Aim to sleep at regular time and for a min of 7 hours and take time to reduce stress by meditation as stress produces cortisol and increased production of adrenaline which results in the body storing fat. Alcohol contains a lot of calories
I learnt a lot from Dr Michael Moseleys book the 8 week blood sugar diet
I shop in Morrisons and love it when the deli puts out the cheeses in the reduced section.
They cut the cheese into small 30-50 grams and make it half price.
So, for under a pound you can get to try cheeses you may not normally take a second look at. Some of the more obscure cheeses are harder that cheddar and they make lovely snacks and a change from the norm.
Oh that’s good. When I started cooking in olive oil and butter I realised over a week I was getting fuller quicker and so I slowly reduced my enormous veg portion to a quite medium to smallish one. At the moment if I don’t feel full then I add butter!!!
You seem to be doing everything right, keep going, good luck.
Concerned and Praveen55 when I need to do these maintenance breaks what kind of carbs do you need to have? Back to chapatti potato bread etc?? Or like low GI bulgar wheat etc?? Thanks
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