LCHF: Low carb, High fat / Ketogenic Diet

Stages: All| Get your Blood-Sugar Act Together!!!| Start Cutting Calories for Longevity!

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! **

Recent Activity for LCHF: Low carb, High fat / Ketogenic Diet
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	MissMay86 rated laceykw's Egg and Bacon Breakfast Muffins recipe. "Do these need to be refrigerated or will they keep in a ziploc bag on the counter? If so, anyone know how long?" View this recipe


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recent results (Average FatSecret member performance for LCHF: Low carb, High fat / Ketogenic Diet)

Lost 1.4 lb this week

Lost 0.4 lb last week

average weekly member weight loss

Week Ending	Result
26 May 13	Lost 1.4 lb
19 May 13	Lost 0.4 lb
12 May 13	Lost 0.5 lb

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

Recent Results

(for LCHF: Low carb, High fat / Ketogenic Diet)

FatSecret member weigh-in trends:

Week Ending	Average Trend
26 May 13	Lost 1.4 lb
19 May 13	Lost 0.4 lb
12 May 13	Lost 0.5 lb

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

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Popular Foods

(for LCHF: Low carb, High fat / Ketogenic Diet)

Breakfast:

	Egg
	Coffee (Brewed From Grounds)
	Bacon

Lunch:

	Chicken Breast (Skin Not Eaten)
	Cheddar Cheese
	Almonds

Dinner:

	Butter
	Lettuce
	Chicken Breast

Snacks/Other:

	Lucerne Low Moisture Part-Skim Mozzarella String Cheese
	Instant Coffee (made from Powdered)
	Espresso Coffee

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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 554 active members features in a nutshell