Hi Silvy, these are quite common concerns when starting out low carb. By increasing your healthy fats you will feel full and satiated for longer, than quick burning carbs. You will also reap all the health benefits from lowering your carbs, eating good quality protein and increasing your fats from healthy sources.
A 'non-diet diet' approach to healthy eating - CNN
Good luck with starting out and join us on Facebook for daily tips and subscribe for free recipes when I post them. Hi, I have started 16 days ago not on your plan specifically and I have only lost 2 kg.
Wow 2 kg in only 16 days is fabulous. The rate of weight loss can depend on any things but mainly how much you have to lose and what your eating habits were like before starting LCHF. Steady weight loss is the key and more importantly remember all the amazing health benefits that LCHF brings. That is the real long term goal. I know it can be frustrating not to lose weight as quickly as you would like, but you are losing and you should feel proud of yourself.
Hi there Libby, just to let you and your readers know, I have been low carb for over a year now, sometimes I fall down and have processed carbs, mostly when I am travelling away from home and the good news is I was diabetic, and now I am pre-diabetic, which is huge :O I have also lost a small amount of weight in the process still more to go :O but this eating plan makes me feel normal again, not always hungry, and I am a lot healthier than I was :O now all I need to do is make exercise a habit :O So thank you so much for all the time and energy you put in to this site, and all of these wonderful recipes :O.
Hi Maureen, I love your story of regaining your health and reversing your T2 to pre diabetes huge indeed.
And yes eating this way does make so many feel normal again, gain control of their appetite and gain more energy and clarity. Libby x. I have been recently diagnosed with type 2 Diabetes so I am taking meds to stabilise my glucose but I am also on a strict diet. Thank you for putting this together. I just barely learned about lchf for my arthritis but I have a question: how does it effect high blood pressure and high cholesterol?
My doctor at one time wanted me to go totally off meat and fat, so how can I increase my fat intake without increasing my blood pressure and cholesterol? Firstly take a look at the cholesterol myth page, that will explain how it is the carbohydrates in your diet which makes you at a higher risk of heart disease than your fat intake, and secondly meat is one of the most nutritious foods you can have. Sure if you want to give up meat for ethics and personal reasons, but not for your health.
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Take a look at Zoe Harcombes fabulous post on that subject. By lowering your carbs and processed foods you will lower your blood pressure and improve you cholesterol profile. Thanks for answering. I will continue with the plan, in hopes to avoid hip replacement.
Hopefully, my cholesterol check in January will be good I like meat. I always recommend you to get professional advice if you have specific health issues. Also removing vegetable oils from your diet may help with inflammation and pain.
Eat What You Love, Love What You Eat
Vegetable oils and margarines are high in omega 6 which is inflammatory. Take a look at this article which explains it really well. I used to eat oats which are low fat… Are there other options? I like smoothies…preferably without avocado.
Eat fat only until full. Sometimes people think they have to eat lots of fat whereas it is really eating the fat that naturally comes with a meal i. If sticking to your advised food lists can I over eat? Many thanks julie x. It will take a while to trust and adjust to your new appetite. I personally found when I was low fat and on Weight Watchers, I was ravenous all day long, so to be told eat what you like was difficult to understand.
By eating more healthy fats especially, will keep you fuller for longer. And depending on how long you have been dieting for, and how insulin resistant you are, will depend on how long it takes for you to adjust appetite and weight. Are you really hungry or thirsty similar feelings. I have had years of counting calories and points, and this is incredibly liberating. When I was starting out I counted, just to see where my carbs were coming from and it was an eye opener. Find out what works for you. I love dry red wine.
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Could I still have my few glasses on the weekends and still lose weight. I also need to go gluten free. Absolutely go for the wine! As long as you go for an unsweetened wine and limit yourself. If your weight loss ever stalls, you may need to reassess how many glasses you have as the alcohol will always be metabolised before anything else so weight loss will often stop. As for gluten, all my recipes are naturally gluten free because all my recipes are grain free. Read my post on Gluten free vs Grain free to truly understand.
Beware of GF products because they are so high in carbs because they are made with rice flour, tapioca starch etc. Weekends are very difficult for me. Weekends can be difficult if you are surrounded by others not eating this way, or eating out. Take little bags of nuts with you, cubes of cheese, slices of deli meat, squares of dark chocolate or go for creamy coffees, they tend to keep me full for hours. Some cafes sell frittatas with no pastry, quiche, etc.
Even if you buy a huge meat and salad wrap then deconstruct it and eat the filling is another good option. Once you start getting the idea, you can adapt most things. Hi, just found your site, and it seems very helpful so far, so Thank you! I quit smoking a year and a half ago, and have subsequently gained 35 pounds, although I needed to lose a bit before that. Too much wine, sugar and carbs!
I also have entered peri-menopause, which has wreaked havoc on my energy level and sleep. I started seeing a nutritionist, who has started me on a B injection 2 times monthly, and a LCHF diet. He wants me to stay between carbs daily for at least 3 months. Is this something I need to be overly concerned about?
You are ahead of the game already! This will be an exciting time ahead for you as you will really learn so much about nutrition and your health. You will discover new ways to cook, which will eventually become your new favourites. You will lose weight and gain so much energy. You will also lose that constant feeling of guilt associated with eating, which is what I had.
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