Is LCHF for me?

[Fittea]

Hello! I'm new to this forum, I was signposted here from the Weight Loss Support forum as I'm considering trying the LCHF diet, but could do with some advice.

Here's some info about me:

I'm a 29 years old female. Currently 25st 3lbs (as of Friday 15 October).

I'm vegetarian, lactose intolerant, gluten intolerant, maybe egg intolerant.

I have a history of low D and B12 plus iron, so that may still be the case.

I literally do no exercise as I rarely leave the flat and I don't currently work.

I have depression, anxiety and social anxiety, possibly bi polar disorder.

I suffer from general pain, migraines, fatigue, malaise and sleep issues.

So as you can see I have a few... hindrances, but I'm determined to lose weight, mostly because I simply have to. For my health, both physical and mental. I feel that most, if not all, of my problems revolve around my weight. I feel tired, in pain and get depressed because I'm obese. I'm then tired, in pain and depressed so I don't exercise and eat bad. It's a vicious cycle. It's possible I may also have a hidden issue that is adding to this that is either making me gain weight or making it difficult to lose weight. As I have always felt like I'm not "that bad". You read articles where people eat 5000 calories a day, tons of chocolate, crisps, takeaways etc, and are huge etc, but I've never been like that. Yes sometimes I might have some chocolate, or crisps or a takeaway but it's never a lot in a day, let alone every day.

I started my current diet on Friday 1 October where I weighed in at 25st 3lbs, and I weigh myself every Friday. On Friday 8 October, I was surprised and saddened to see 25st 5lbs on the scale, so I had somehow put on 2lbs. Despite eating better than usual, eating things like omelettes and stuffed peppers instead of a lot of bread, processed food or takeaways. On Friday 15 October, the scales once again said 25st 3lbs, so I had lost the 2lbs I apparently gained in the first week. Which is good, but I couldn't help but feel a bit meh since a part of me kept thinking "you're back where you started", but another part of me had to remind myself "yes but at least you lost, you could have maintained or worse, gained". I know weight loss can fluctuate and be slow but I was hoping and expecting it to be more than this, since I've been eating way better than before. Which has me thinking maybe I do have something that is making it difficult to lose weight? I haven't been exercising as I wanted to focus on making changes to my eating first, but people still suggest adding some exercise so I may start doing that anyway, even just 1 walk a week or something.

However, the thing that got me thinking about LCHF is the fact that on Friday 15 October we had a cheat day as my boyfriend said I had done well and it's okay to have a cheat day. He went on to say that in the past when I've tried dieting, when I've been strict I've always quit, which I know is true, and is why I follow my own plan. If I ever crave something I either have a small amount of it, or just have it, and move on because in the past if I refuse myself it, eventually I get angsty and either cave, have it then feel bad and give up, or don't cave, get more angsty and completely fall off the wagon binging on everything in sight.

Anyway, cheat day. We had Burger King, yum. So I had 2 Plant Whoppers and 2 fries. I originally said to my boyfriend that I'd have 1 of each instead of my usual 2, but he actually said to stick to 2 because I don't tend to have normal meals due to my sleeping. I usually wake up anytime between noon and 4pm so I tend to have 1 or 2 meals a day. So the plan with the Burger King was to space it out throughout the day.

So I usually weigh myself every Friday, but out of curiousity I weighed myself on Saturday and the scales said 25st exactly. Apparently I had lost 3lbs more?! Again I know weight fluctuates so it's probably not completely accurate but still. So far over the weeks I'd been basically eating healthy and vegetable type stuff... omelettes, stir fries, stuffed peppers etc. But this time I had a burger (albeit a plant / veggie one), but the first thing that was actually fatty, and suddenly I've apparently lost a decent amount of weight? This is why I'm considering LCHF.

The only thing is... I'd like to know more about LCHF especially how to do it with all my limitations - mostly as a vegetarian I guess. What would people recommend? Should I just eat plant / veggie "meat" like burgers and sausages, and cook with oil? I kept seeing avocados in lists but I've never had them before. How do you eat them?

I'd be very grateful for any advice, thanks!

[MikePollard]

First thing. Fix the 12 and D thing. That's easy enough with supplements.

Then go to Diet Doc as see the success stories there. A lot of them mirror your situation. If you can row back the vegetarian (sure it's not a vegan thing?) diet that will help enormously.

Good luck and you'll get a lot of support here.

dietdoctor.com/with-250-pou...

[Fittea in reply to MikePollard]

Hi Mike! Thanks for your message and advice!

Yeah I think my focus is definitely to get vitamin supplements to sort out my Vitamin D and B12. Problem is, when I got tested years ago, the result was really low. From my understanding, and poor memory from it, the levels from vitamin dificiences are 30 - 50 units for "normal", but mine came back as 12! So the doctor prescribed me a strong Vitamin D supplement for a month. I'm pretty sure it did make me feel better, but I don't know why they didn't continue prescribing it. Now that surgery is closed. I imagine generic vitamin supplements you get over the counter would help, but if my levels are still that low, it might be best if I contact a doctor again to get retested and maybe a stronger supplement if needed?

This is like the 5th Diet Doc link that has been linked to me in the past 2 days from the few forums I have now joined, it must be a good website! Other links I've been given related to Vegan diets and IF diets. I'm finding it all very fascinating and helpful! So far I'm considering the 5:2 diet with LCHF. That link you gave is very inspiring! I feel if she can do it, especially at her age and medical limitations then so can I! I'm more motivated!

[MikePollard in reply to Fittea]

I supplement in the winter every day with 10,000 iu of D and a delicious C. Don't look to a prescription for your needs, get them from the web - buttons (made from sheeps wool BTW). It is next to impossible to overdose D. Dr, Kendrick (Subscribe to him - seriously subscribe to Dr. Malcolm Kendrick).

One other bit of advice - take baby steps on your road of change - it's taken you a lifetime to get where you are now and you need to be gentle with yourself. Take it easy, and good fortune will come to meet you as those baby steps become strides.

[Gizmocat]

Hi. You have made a great start giving up bread, processed food and takeaways and it's starting to show results. The things are eating are great too. The main thing to avoid is bread, pasta, rice and potatoes and focus on healthy fresh food and healthy fats. Have a look at the daily diary for meal ideas.

As others have said the dietdoctor website is a great source of information about LCHF and there are loads of recipes and a free plan to get you started. Do have a good read around. It's good for vegetarians and there is information about how it can help some medical conditions. You might find it helps some of your health issues. I also found Michael Moseleys books helpful The Fast 800 and the 8 weeks blood sugar diet. Again there is a lot of helpful information about LCHF explained in an easy to understand way and there recipe books to go with them which you can use as part of LCHF without sticking to the 800 calories.

I think you should definitely have a chat with the GP about the vitamins. If you found it helped before they can advise you what to buy over the counter if they won't prescribe them.

A lot of us have found LCHF a great way to lose weight and much easier than weighing everything and counting calories. Good luck!

[Fittea in reply to Gizmocat]

Hi Gizmo! Thanks for your reply and advice!

It's going to be hard giving up those things - although since I realised I must be gluten intolerant and reducing my bread intake (or switching to gluten free) I have noticed a big change already. I haven't had much pasta recently, and have been meaning to make a Quorn Chicken Pasta. Surely the odd pasta meal is okay? Same with rice? As I planned to try a new recipe from a cooking book I bought - butter tofu curry, which uses basmati rice. Other than that, the only time I really use rice is Uncle Bens Mixed Pepper rice when I have stuffed peppers or mushrooms (I have a bed of rice under neath, it's so nice).

As for potatos, sometimes I have jacket potatoes but rarely and I think I've only had chips once since dieting and I still portioned and calorie counted those so it was a little amount. Other than that I've been eating healthy stuff, mostly veg - omelette (with mushroom, onion, spinach, Quorn ham, cheese), tofu stir fry (with mixed stir fry veg mix, mixed pepper mix, tofu, amoy noodles), stuffed peppers (with mushroom, onion, spinach, tofu, cheese).

Yeah the Diet Doctor website is amazing! So many articles about LCHF, IF and vegetarian / vegan diets (both in general and alongside either LCHF or IF diets). It's been super helpful. It's what has helped me decide to try the 5:2 IF diet with LCHF. I plan to look round to make a list of foods that are good for me to have for my diet - vegetarian / vegan LCHF. Maybe look on Amazon for a book or two as well. The reason I decided to go with LCHF instead of Keto is because from my understanding, the difference is Keto is more restrictive and therefore more likely to be unsustainable, at least for beginners, plus you also have to actually stick to a certain about of carbs. While with LCHF you don't specifically limit your carb amount, you just have like a general knowledge of "okay I should eat a low amount". Also there's a thing called "Keto Flu" apparently, and I literally already have those symptoms so I don't want to risk making them worse or whatever lol.

I have an appointment set up with a dietician but it's not until the end of November unfortunately. I thought it was next Friday and I got so excited but I misread the text. So I plan to talk to her about a lot of things! I plan to definitely discuss the vitamins as I feel that would be great to sort out, I hope they'll prescribe them cos they're stronger.

Thanks

[Fittea]

Hey! Thanks for your message and advice!

A few people have said that a vegetarian LCHF is possible. I feel it'll be a challenge but I'm definitely willing to try! Thing is, I haven't really eaten nuts, seeds or olives before. I do eat eggs, but I think I might be intolerant as sometimes feel sick, and I'm definitely lactose intolerant so cheese usually makes me sick if it's not lactose free. I can try nuts and seeds but I always thought it was kinda weird, I'm not a squirrel lol. Although actually, I have eaten some cashew nuts, as I love them spiced! Oh and I like hazelnuts, but mostly in chocolate lol.

I guess checking / counting carbs, is the same as counting calories? As I do see on products etc it states how many carbs are in something, so you just make note of that and add it up throughout the day then you know how much you've had? Is there a recommended amount to have per day, either in general or on LCHF? I plan to do the 5:2 with LCHF.

Due to my messy sleeping - I go to bed late and wake up late (anytime between noon - 4pm usually), I don't remember the last time I had breakfast. I usually have 1 meal a day, sometimes 2 - the 2nd meal is usually a bowl of cereal or cup of noodles. Eventually I'd like to fix this of course and have 2 meals a day on average but I'm currently making changes to my eating so I don't want to try and fix my sleeping just yet, at least not drastically (like setting alarms at 8am or anything, my body, and mind, would literally go into shock I think lol).

I want to continue making changes to my eating - trying new things, start the 5:2, introduce fasting, go for a walk a week etc then maybe slowly fix my sleeping by going to bed a bit earlier and / or waking up a bit earlier.

I decided to do the 5:2 with LCHF because from my understanding the Keto is more hardcore and restrictive, you have to set a limit on carbs and stick to it etc. While with LCHF you don't, it's more of a knowledge that you eat low carbs but not specifically a certain amount? With Keto it seems unsustainable, at least for beginners. I also read something about Keto Flu, and I already have the symptoms so I don't particularly want to risk making them worse or anything lol.

Thanks

[Professor-Yaffle]

Hello Fittea

Welcome to the forum. How are things going for you now?

I have read your posts here and in the weight loss forum and the healthy eating forum. I love your enthusiasm and commitment!

I think LCHF would be a very effective way for you to loose weight as you wouldn’t struggle with cravings/excess hunger on LCHF. But honestly I'm not sure it's going to work with your dietary requirements.

I see lots and lots of people have offered lots of varying advise across all the forums - must be quite intense for you. Please please disregard anything I say that is not useful for you, but here's my thoughts;

There's a lot going on.

Have your intolerances been tested and confirmed by a doctor. In this day and age lots of people don't have the intolerances they think they have and actually there are other things going on that need to be addressed. People who aren’t doctors, i.e. “nutritionists” and the like, can often “diagnose” without any medical basis. It would be good if you could at least hold on to eggs and include them in your diet, all the better if you find out you can also include lactose! Variety is the spice of life.

Because you are struggling with your weight I don’t think it would be at all untoward to ask your Dr to refer you for proper tests to work out what causes any GI symptoms etc.

At the same time the Dr can help you with your micro nutrient levels. Some vegans may need to take supplements in the long term, not just to right a temporary imbalance.

If you are not wanting to eat meat and fish and you actually are lactose and egg intolerant then I think a low carb diet will not leave you with many things you can actually eat. I don’t think very restrictive diets are helpful for weight loss. Unless you are a massive fan of coconut, avocado and nuts and seeds and willing to eat only those and lots of veg then I can't see how it will work for you at the moment. Maybe I'm being unimaginative, pessimistic and narrow minded though.....

I see you are now considering just reducing your carbohydrate level rather than going low carb. Sounds like a good a good step.

Sounds like you have struggled with some cravings and binging behaviours in the past. Be careful with anything like fasting, even IF- it can really trigger binges if you are prone to them. Fasting works well with low carb diets because typically you don't feel as hungry on a low carb diet. Fasting with big carbs included and a history of binging is a bit risky I think. Might set you up for a binge, starve cycle. So be careful and maybe think about a structured eating plan instead.... 3 or 2 meals a day at regular times. That will maybe help to somewhat stabilise your blood sugar and help with your sleep and mental health too. It's really hard and sometimes counterproductive to work on loosing weight without also focussing on your general health behaviours and daily routine IMO.....

Don’t cut your calories too low. It doesn’t work in the long run and it's pretty depressing. You still need to be eating plenty of food! Very restrictive diets don’t work and they raise your set point (that’s the weight that your body will fight to return to). My personal thoughts are; don’t bother counting calories at all regardless of whether you go low carb or not.

Are you vegetarian for ethical reasons or is it something else? I know some people who go veggie or vegan because they believe it will help them lose weigh, this isn’t necessarily true though. Not trying to convert you, but honestly if it's not on ethical grounds then you might be better off reconsidering. I’m not a vegetarian or vegan but I do admire some of the ethics.

Be careful with the processed meat substitutes..... check the labels. They are not nutritionally equal to the meat they replace.

Perhaps a good start is to cut back on processed food as much as possible and start cooking from raw ingredients. I see from other threads you are trying out some new vegetables and fruits. I think that's a great start. Must be exciting trying new fruit and vegetables for the first time! Good luck with everything and take care of yourself. 😊

[Professor-Yaffle in reply to Professor-Yaffle]

P.S. If it turns out you are very lactose intolerant there is now a wide range of goats dairy available in some shops - cheese, milk and butter. I prefer it to cow dairy products. If you try it and don't like it straight away give it another go later and try pairing it with different things - it's very possible to acquire a liking for previously disliked foods by persistence and changing the context you eat the food in. 👍