LCHF: Low carb, High fat / Ketogenic Diet


 Summary:

If your goal is to prevent diabetes and cardiovascular diseases, you can stay on Stage 1. If your goal is to gradually move to Calorie Restriction, go on to Stage 2.

** I am not finished writing info! I have done loads of research into this & I plan to put guidelines to help prevent pitfalls that come with this. Contact me first before starting! **

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 How To Follow LCHF: Low carb, High fat / Ketogenic Diet:

I am doing this for 1.5 years to gradually work up to an alternate day fasting form of calorie restriction.
     
  by member kosovokelly
member since: 23 Jul 10
 

More LCHF: Low carb, High fat / Ketogenic Diet Info



kosovokelly's top tips

1.Blood tests: It is recommended to get basic blood panels done before beginning and then more panels after 6 months to a year. Talk to your doctor first about this diet! Calorie Restriction (stage 2) is discussed in the most current issue of Borons Medical Physiology.
2.DRINK 2-3 liters water per day!! Vitamins / Minerals: Take a multivitamin with C and Bs at the beginning. Supplement with Potassium Citrate- helpful during ketosis according to Mayo Clinic.
3.Have fun! Calorie restriction is supposed to be flexible, promoting nutritious food and exercise- overall health! I only recommend being strict with yourself the first 2 weeks when your sugar cravings will be the worst.
4.If you follow Stage 1 (ketosis), you MUST do it a particular way or you run the risk of mild health issues. #1: <150g protein per day for first 3 weeks #2: start decreasing your carbs as you increase your fats. After ca 7 days try to be at <30carbs & >150g fat per day. #3: potassium supplements
5.If you want to follow Calorie Restriction (either by cutting your calories to 50-90% of what you need or by fasting one meal a day or every other day), you MUST ease into this gradually over 1-2 years!! I am doing Stage 1 to make my transition easier, but you can follow Paleo for 1 year and then slowly start skipping meals and work up to 1 day a week, and then to every other day.
6.Read about Paleo, Homo diet, ketogenic diet and calorie restriction before beginning. See diet description for links.

About / History

Financial aspect:
It is expensive during the first weeks, but once your body transitions to eating higher fat content, then it becomes cheaper because you start eating less naturally. You will get fuller faster on oils and you wont need as much food during the day to fill your caloric requirements. So instead of slices upon slices of bread and several bananas, 1 egg and 3 spoons of oil will fill you for hours!

     
  Why choose "LCHF: Low carb, High fat / Ketogenic Diet"?
 Promotes long term weight loss
 Maintain your goal weight
 A healthy living alternative
 A body "detox"
 Provides an energy boost
 Improves mood and outlook
 Reduces the risks of diet-related diseases
 A roadmap for a healthier lifestyle

features in a nutshell