LCHF guide for newbies: While we often... - Low-Carb High-Fat...

Low-Carb High-Fat (LCHF)

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LCHF guide for newbies

TheAwfulToad profile image
TheAwfulToadAmbassador
97 Replies

While we often point people in the direction of DietDoctor, a lot of newbies have asked over the years "Where's the diet plan?".

After months of procrastination (and throwing a whole bunch of waffle into the Recycle Bin) I've put together a short document which I think does the job. It's modelled on the NHS/BDA 12-week plan, except without the BS. It's therefore only a 4-week plan, and has fewer pages. And unlike the 12-week plan, it works: I can be pretty confident about that because the content is drawn from the previous couple of years experience here on HU.

If anyone is interested in offering a review/critique, message me and I'll send you a copy. Or of course, if you want a plan to follow, feel free to ask.

When I'm happy that it's sufficiently polished, it'll be formally released as a pinned post (or possibly via HU, pending discussions...).

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97 Replies
Mission17 profile image
Mission17

A four week plan sounds great to me. I’m not sure how to start a LCHF meal plan and would love to give it a go.

SewMore profile image
SewMore

I’m happy to help review (and follow) the new plan 😊

Sewneat profile image
Sewneat

I’d love to have a copy of the plan and review it so please send me a copy.

Thanks in advance.

rocheen profile image
rocheen

Hi would be happy to try this

Climb007 profile image
Climb007

Thank you so much .

Alfiesmu profile image
Alfiesmu

Would love to try this

I will be very interested in reading it TheAwfulToad, it sounds amazing. 🌹🌹

TheAwfulToad profile image
TheAwfulToadAmbassador

Thank you all for that encouraging response :) I'll message you all individually with a download link. Just a couple of notes:

- The guide is presently incomplete (it's missing most of the recipes and a sciency section) but the meat of it is all there. Please let me know if you spot typos, mistakes, something that ought to be there but isn't, or just stuff that doesn't make sense.

- For those who would like the guide but haven't yet responded, I'll be away for a few days. leave a message and I'll get back to you on Thursday or Friday.

Walkmore profile image
Walkmore in reply toTheAwfulToad

What a fantastic idea, I’d love to have a look. I’m sure it’d help me get my head round the dynamics of LCHF. Thank you 😊

Escapologygirl profile image
Escapologygirl in reply toTheAwfulToad

Hi A lovely lady called Hylda recommended this to me and at 43 and over 7stone gained due to a very slow metabolism and horribly underactive thyroid and a family wedding to endure in summer is making me nervous, please help me

TheAwfulToad profile image
TheAwfulToadAmbassador in reply toEscapologygirl

Don't panic - this is totally fixable!

Several people on here have lost more than 7st by following LCHF ... and more importantly they've kept it off.

You're not going to lose all of it by summertime, but there's a good chance you can shift a stone or two.

I put together a rough guide to LCHF. You can download it here:

dropbox.com/s/fdd3njer5jovv...

This is a draft copy, but it's good enough to get you started. If any questions, you'll find they're a great bunch of people in this group who will be happy to help you.

Mary63 profile image
Mary63

Very happy to review and try the plan

Cosmo501 profile image
Cosmo501

Great idea TheAwfulToad . I be keen to read through and send back any thoughts.

TheMoaningViolet profile image
TheMoaningViolet

Hi, this sounds interesting. I would love to have a look and happy to comment.

Bodg profile image
Bodg

Yes please...not a newbie but love reading all sources. Look forward to hearing from you later in the week 👍

Humblebee profile image
Humblebee

I have been forever interested in this but I've never known how to start. I would be really interested in having a read :)

Winterdrop profile image
Winterdrop

Oh yes please. I am currently 'muddling through' a LCHF way of life so would love to see something with a bit more 'structure'. Thank you. 😊

Lillykim profile image
Lillykim

I would be happy to try.

Lytham profile image
Lytham

Ooh I'd like a copy too please :-) x

I feel a Challenge coming on !!!

TheAwfulToad profile image
TheAwfulToadAmbassador in reply toLytham

Lytham: I always imagine you as a combination of the Tasmanian Devil character from Looney Tunes cartoons, and a big fluffy bunny. A Lytham challenge could be just what's required here!

Lytham profile image
Lytham in reply toTheAwfulToad

Ooh you know me so well ! :-)

Now you're talking my language, looking forward to seeing it :-) x

Icicles profile image
Icicles

Yes please

Leefit419 profile image
Leefit419

Thanks for putting that together, I’d love a copy too! 🙏

Shield-Maiden profile image
Shield-Maiden

Hi TheAwfulToad,

This is so kind of you, and, yes please, I too would like a copy, thank you :)

gonnadoitnow profile image
gonnadoitnow

Yes please, would love to see a copy and happy to comment. Thank you.

babss profile image
babss

Thanks TAT-I’d love a copy too. Having a bit of a reset so some structure to that would be really helpful!

Hello TAT, Yes please. I would really appreciate reading a copy and would try to comment as well. Thank you.

Wlgirl profile image
Wlgirl

Yes please. I’d love a copy too. Thank you x

MccHa profile image
MccHa

Thanks TheAwfulToad , would much appreciate a copy to review / read and follow 👍

alfredsmith profile image
alfredsmith

I would like to try it as I am not doing very well without a plan to follow!

Rusty15 profile image
Rusty15

Yes please I too would like a copy as like one or two others I am struggling a bit. Would be very happy to try it and give constructive feedback. 🙂

Betty- profile image
Betty-

Love to read it x

Billie-Jane profile image
Billie-Jane

I’m waiting with baited breath 😋😋😋

Sheperdess profile image
Sheperdess

Please add me to your growing list of reviewers. Having started LCHF in February after hearing from site members such as yourself of the benefits, plus losing over 22kg by doing it, I hope I can bring a useful perspective to your diet plan.😊

This sounds really helpful. I'm pottering along with my own version of lchf but think I'm probably restricting myself more than necessary in terms of food I'm eating. I'd love to have a copy to review and follow. Hope to hear from you in due course. Thank you.

Charl33 profile image
Charl33

This sounds so welcoming. I am a relative newbie and have made so many false starts. Would be happy to give your plan a go, anything would be more helpful than what I am doing now. Kindly share with me.

Fruitandnutcase profile image
Fruitandnutcase

Hi TheAwfulToad - I’d love it if you could send me a copy of your eating plan to look at / critique and test drive.

Wenders55 profile image
Wenders55

Please add me too. Thank you for taking the time to put it together and helping others. Very much appreciated.

Me too please.

Lindylou31 profile image
Lindylou31

I'm interested please

Loraine518 profile image
Loraine518

I would love to have a copy of the plan to follow it sounds great.

clarabella55 profile image
clarabella55

I would be very interested to see this - thank you for posting

bizzylizzy72 profile image
bizzylizzy72

Please send me a copy of the plan.

Thank you so much for doing this. 😺

mudgiebananas profile image
mudgiebananas

That sounds wonderful, I'd love to try it,even to see it and how it works, am fairly new to LCHF and always anxious as to what I'm doing right or wrong,and 4 weeks is a reasonable and doable period of time, yes please,and thank you

Littlemunch profile image
Littlemunch

I'm intrested too. Thanks for putting this together

Mmjeam45 profile image
Mmjeam45

Im interested too.Have had a heart attack tho,im usually on low fat everything.Need to get me going.thanks in Anticipation.

Trixibelle007 profile image
Trixibelle007

I would like to review it 👍🏾

S11m profile image
S11m

Great - and I would appreciate a copy for review.

LCHF, in my opinion, works best in combination with (Intermittent) Fasting... and I put together a lot of links as an "FAQ" for IF:

healthunlocked.com/fasting-...

Whydothis profile image
Whydothis

I am yet another who would like to read this for interest, and possibly to comment. I'm sure you don't need a proofreader, as your posts are always spot on, but I do have a local reputation for finding the typos in everything I read!

hoey1966 profile image
hoey1966

I’d love to give your four week plan a go

ChubbieChops profile image
ChubbieChops

Hi Toadie, I would love a copy of your 4 week plan as I have strayed from the path over the last couple of weeks and feel I need a refresher course. I would also be happy to offer a review/critique if I felt I had any words of wisdom to offer you but I doubt this is likely. Many thanks for your efforts in this respect :)

Dahearn profile image
Dahearn

I would love to have a copy. Thank you.

rachelleigh profile image
rachelleigh

Yes please - many thanks!

Jumpybean profile image
Jumpybean

Yes please! I’ve no experience to offer as a reviewer but I would love to try the 4 week plan and report back.

Charl33 profile image
Charl33

I know I typed a response to this yesterday but since I can’t see it now I presume I never hit enter! So yes please, would love to try out your bible.

BridgeGirl profile image
BridgeGirl

Me too :) Thanks

Ali_B62 profile image
Ali_B62

Yes please, I could use some extra information.

Hi, would love a copy of your plan, I have dabbled with the blood sugar diet but really struggled with it. A new approach would be great.

Thank you

Gizmocat profile image
Gizmocat

I would Like a copy. I'm struggling at the moment as weight loss has stalled and I could use some inspiration

Eleanorann profile image
Eleanorann

I’m very eager to try this, so Yes, Please, I would love the diet plan

Portlandprincess profile image
Portlandprincess

Hi AT

I’d like to trial it please. I’ve been LCHF for about 5 months and hit a plateau. I thinks it’s because I’m putting too much cream in my coffee. Ie feeding when not hungry.

Thank you for this post x

TheAwfulToad profile image
TheAwfulToadAmbassador

Hi all - thanks so much for that enormous burst of enthusiasm!

Portlandprincess

Eleanorann

Gizmocat

Hidden

Ali_B62

BridgeGirl

Charl33

Jumpybean

rachelleigh

Dahearn

ChubbieChops

hoey1966

Whydothis

S11m

Trixibelle007

... just a heads-up that I've tried to answer you (collectively) in a new post.

TheAwfulToad profile image
TheAwfulToadAmbassador

Mmjeam45

Littlemunch

mudgiebananas

bizzylizzy72

clarabella55

Loraine518

Lindylou31

Hidden

Wenders55

Fruitandnutcase

Hidden

Sheperdess

Billie-Jane

Betty-

Rusty15

TheAwfulToad profile image
TheAwfulToadAmbassador

alfredsmith

MccHa

Wlgirl

over61andstilltrying

babss

gonnadoitnow

Shield-Maiden

Leefit419

Icicles

Lillykim

Lytham

Winterdrop

Humblebee

Bodg

TheMoaningViolet

TheAwfulToad profile image
TheAwfulToadAmbassador

Cosmo501

Mary63

Walkmore

see above.

ChickenLicken57 profile image
ChickenLicken57

Could I have a copy too please :-)

ChickenLicken57 profile image
ChickenLicken57

I have found the link ... thanks TAT :-D

Arthrath profile image
Arthrath

Hi , I will give it a dedicated go and give an honest feedback of progress, ease of use etc. If there is anything specific you want feedback on let me know. 👍

TheAwfulToad profile image
TheAwfulToadAmbassador in reply toArthrath

Just let me know how it works out for you :)

If you experience any hiccups that aren't covered in the guide, I'll try to work them in.

suenick1nhs profile image
suenick1nhs

So are you saying the 12 week plan, calorie counting, doesn't work?

TheAwfulToad profile image
TheAwfulToadAmbassador in reply tosuenick1nhs

Well.. that's not the primary message, but since you bring it up, I guess the answer is "no, it doesn't work". That is, it will not help you maintain a healthy bodyweight over the long term, or good general health. Statistically, 95%+ of people who attempt calorie-controlled low-fat diets end up right back where they started within three years.

Why the NHS continues to stick to it is a bit of a mystery, but that's where we are.

suenick1nhs profile image
suenick1nhs in reply toTheAwfulToad

Thank you for your honesty.

I will be Interested in your lchf plan too.

Nimrod2 profile image
Nimrod2

Hi I would love a plan. I have just started out and find the approach suits me but need more guidance. Thank you.

Hi TheAwfulToad reading your guide for new LCHF it’s just perfect it really is and it’s how I’ve lost 4 stone 4lbs since May and no longer take insulin. I’m type 2 diabetic. I have just had my sugars back from my diabetic nurse and she wanted me to have 7.5 and mine since doing LCHF has gone too 7.6🌹

Logfire profile image
Logfire

I would really appreciate a copy of you four week plan. I have been following LCHF for about a year but keep veering of the path. I need help to keep me focused.

Thank you

Topeka

KinnearD profile image
KinnearD

I'd love to try it.

Portlandprincess profile image
Portlandprincess

Hi AT

I’ve read your paper. Really succinct, easy to follow and wish that it had been available when I first started my new life. You are truly an ambassador for changing lives.

If you don’t mind me saying, I think a Q and A on alchohol would be useful. Perhaps a box on dietary fibre too.

Unfortunately, or fortunately, your speaking to a convert so I find that I’m already 6 months in. I’m not frightened (*) by eating a croissant once in a while or birthday cake when my mum is 80. Even though I could easily say no thank you.

I’d like to share this with three friends who are metabolically ill. And therefore am asking permission to share it. If you feel that you can give consent, I’ll give feed back to you on their progress.

I love your posts AT x

TheAwfulToad profile image
TheAwfulToadAmbassador in reply toPortlandprincess

Thanks very much for that vote of confidence :) Feel free to distribute it to whoever you want, with the proviso that it's still in draft status.

I've had a lot of valuable feedback already from various people, so the next version will have quite a lot more stuff in it. Someone else mentioned alcohol, so that's worth putting in.

Portlandprincess profile image
Portlandprincess in reply toTheAwfulToad

Thank you for allowing me to share. I'll pass on weekly updates x

SMITHYC profile image
SMITHYC

Good Morning

Could I have a copy please.

lucigret profile image
lucigret

I have just noticed that in the Coronation Chicken recipe you say to add the tomato paste in the method, but it has been omitted from the ingredients.

TheAwfulToad profile image
TheAwfulToadAmbassador in reply tolucigret

Thanks - whydothis flagged that up, too :)

Jessie1234 profile image
Jessie1234

May I have a copy too please. It sounds interesting

mactra profile image
mactra

A four week plan sounds good to me. I’m not sure how to start a LCHF meal plan and would love to give it a go.

mzoe profile image
mzoe

I have tried and failed at this. But a four week plan sounds more realistic. So, I will be very happy to receive a copy. Tia

BellaShh profile image
BellaShh

Hi there TheAwfulToad I have been recommended to join this forum by Lytham as I am struggling with a clear plan - please could I get a copy of your plan - it sounds good - thanks in advance :)

Lytham profile image
Lytham in reply toBellaShh

Here it is on here Chick :-) x

healthunlocked.com/lchf-die...

MichelleMcD17 profile image
MichelleMcD17

I would like to try please x

TheAwfulToad profile image
TheAwfulToadAmbassador in reply toMichelleMcD17

See link in Lytham's post above.

Let us know how you get on :)

Redspot profile image
Redspot

I wonder if you could forward your Lchf guide.I cannot seem to download the link.

You helped me a lot a couple of years ago and I’d like to get back on track.

Redspot

moreless profile image
moreless in reply toRedspot

Try this Redspot healthunlocked.com/api/redi...

Redspot profile image
Redspot in reply tomoreless

Brilliant…….thx

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