May 07, 2007

Just give me all the bacon and eggs you have. Wait...wait. I worry what you just heard was, "Give me a lot of bacon and eggs." What I said was, "Give me all the bacon and eggs you have." Do you understand?

Non-SA mirror of this thread:

Eat bacon every day and lose weight? Is this possible? Yes! Ah, but what’s the catch? Sure, you can lose weight, but you’ll die of a heart attack, right? No. In fact, I will prove to you that low-carb/high-fat diets chock full of animal protein, dietary cholesterol, and saturated fat are extremely healthy. Is this some kind of sorcery? Have I discovered a way to break the laws of physics? No. The truth is that the dietary dogma that’s been taught over the last fifty years (or so) isn’t based on science and reality. And, we’ve got the proof to back it up.

What is low-carb dieting?

The term is very broadly applied to a range of diets that require some form of carbohydrate restriction. Some diets limit the amount of overall carbohydrate, while others focus on certain types of foods, generally ones high in starch and sugars. (Since starch turns to sugar in our bodies, many diet writers do not make a distinction between the two.) Still others focus on how glycemic the diet is. Generally, any diet whose primary focus is the reduction of carbohydrate in any way is what is meant by “low-carb.” Some examples would be Atkins, South Beach, Zone, Protein Power, Sugar Busters, Carbohydrate Addicts Diet, etc.

The American Diabetes Association defines low-carbohydrate diets as less than 130g per day or 26% of a 2,000-calorie diet. However, their focus is more on managing diabetes than weight loss.

A number of scientists, nutritionists, and other experts who have been involved with low-carb dieting got together in 2008 and, for the first time ever, defined what constitutes a low-carb diet. Here’s what they came up with:

Low-carb ketogenic diet (LCKD): less than 50g carbs and 10% calories daily.
Low-carb diet (LCD): 50-130g carbs daily and between 10-26% of calories.
Moderate-carb diet (MCD): 130-225g carbs daily and between 26-45% of calories.

For the purpose of consistency in this thread, I will define a low-carb diet as one that contains less than 50g carbs and 10% calories per day. This is basically an Atkins “Ongoing Weight Loss” (i.e., maintenance) diet and is usually the level where carb reduction introduces statistically significant advantages compared to other diet plans.

It’s also implied that a low-carb diet is high in fat.* This isn’t a bad thing as I will explain shortly.

* Realistically, the percentage of fat calories is what increases rather than the actual amount of fat consumed.

Why is restricting carbs important to dieting?

From the article, “Good Calories, Bad Calories: What Really Makes Us Fat?” by Gary Taubes:

“As it turns out, every hormone in our body works to release fat from our fat tissue, with the singular exception of insulin, which works to put it there. [He neglected ASP -Sizzlechest] And insulin levels in our blood are determined primarily by the carbohydrate content of our diet. The more carbohydrates we consume, and the easier they are to digest, the higher our insulin. Insulin tells our fat tissue to accumulate fat. So long as insulin levels remain elevated, fat is locked in the fat tissue and can’t escape.”

“After a meal is digested, insulin levels should decline. When this happens, fat is released from the fat tissue in the form of fatty acids and these are then burned in cells for fuel. For this reason, another necessary requirement for remaining lean is to have lengthy periods during which insulin levels are low and we burn our fat for fuel. When insulin levels remain elevated, fat can’t escape from the fat tissue. It goes in, but it doesn’t come out, and we can’t use it for energy. A meal without carbohydrates is a meal that doesn’t stimulate any significant insulin secretion. You store very few, if any, calories as fat, and you get plenty of opportunity to burn the fat you had stored.”

Here are two excerpts from the documentary “Fat Head” by Tom Naughton that provide a visual explanation:

A great semi-technical in-depth explanation of how insulin affects fat storage is provided here: Research on Obesity Targets Insulin.

How fast do you lose weight on a low-carb diet?

From the book, “The New Atkins for a New You”:

Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek posted:

Most people lose pounds quickly and steadily in the first few weeks of Atkins-in fact, some people lose up to 15 pounds in the first two weeks on the program. But numerous factors influence your individual weight loss pattern. If you just have a few pounds to lose, they may be more resistant to your efforts. Men tend to lose more quickly than women do. Younger people typically have an advantage over the middle-aged or older. Hormonal changes, such as menopause, can definitely slow your metabolism and make it more difficult to banish pounds. Some people naturally have a slower metabolism. Certain prescription drugs can also interfere with weight loss. Your spouse or friend may well lose at a different rate than you do. Just remember that getting slim isn’t a contest. Rather it’s a process of discovering how your own body works.

Is a low-carb diet “natural” for people or is it just a “fad diet?”

Carbohydrate restriction is the most “natural” way of eating for human beings. It’s not just for weight loss. For 2.5 million years, humans have been eating pretty much the same kind of variety of foods like meat, fish, roots, leafy vegetables, and some low-sugar fruits. From an evolutionary standpoint, this kind of diet should be optimal since it’s what we’ve evolved to thrive on. This led many to the establishment of the “paleo diet.”

The paleo diet is perfectly safe and effective, not only for losing weight, but as a “normal” diet. (We’ve only been farming for the last 12,000 years of human existence, so grains have been a relatively new addition to the human diet. Vegetable oils have only been around for about 100 years.) Paleo dieters have always been skeptical of any kind of newer foodstuffs since they may have unintended consequences. Their concerns range from scientifically accurate (trans-fats are bad, naturally occurring fats are good, white flour is bad, etc.) to being a bit on the paranoid side (no dairy products, no canola oil, fluoride is bad, artificial sweeteners are bad, etc.)

My opinion is that the paleo diet is a beginning, not an end. It’s okay to be skeptical of new kinds of food, but rejection of those new foods should be based on science, not because they’re new. I drink diet soda and cook with sucralose because they’ve been shown to be safe. I’ll buy organic food because it may taste better, but not because it’s safer (it’s not) or healthier. An example of the paleo diet and its rational can be found in detail from the Weston A. Price Foundation.

The take away from this is that the paleo, or “natural” human diet was essentially low-carb. Anyone who tells you humans are “designed” to be vegetarians is very misinformed or has an agenda.

From the article, “Good Calories, Bad Calories: What Really Makes Us Fat?” by Gary Taubes:

“Although nutritionists don’t like to talk about this in an era that considers fruits and vegetables to be the sine qua non of a healthful diet, animal products happen to contain all the amino acids, minerals and vitamins essential for health, with the only point of controversy being vitamin C. And the evidence suggests that the vitamin C content of meat products is more than sufficient for health, so long as the diet is indeed carbohydrate-restricted, absent the refined and easily digestible carbohydrates and sugars that would raise blood sugar and insulin levels and so increase our need to obtain vitamin C from the diet.”

How do I count carbs?

Digestible carbohydrates are broken down into simple sugars like glucose, maltose, galactose, fructose*, etc. Non-digestible carbohydrates, like fiber, are not absorbed and have no impact on your blood-sugar levels.

People sometimes talk about the healthiness of “complex carbohydrates” vs.“simple carbohydrates” like refined sugars. (These are sometimes billed as the “good” vs.“bad” carbohydrates.) Complex carbohydrates are chains of three or more single sugar molecules linked together. Long chains of sugar molecules are called starches. Starches are easily broken down by the digestive system, starting with saliva. No matter how long the chain, all starches break down into glucose. That whole-wheat bread and potato you ate that’s full of starch? They all end up as the same thing: sugar.

To calculate the net, or effective, carbohydrate content of a food, subtract the number of grams of fiber from the number of grams of carbohydrate. For example, 1 cup of blackberries has 14 grams of carbs, but almost 8 grams of it comes from fiber. Total Carbs – Fiber = Net Carbohydrate or in our example, 14 grams – 8 grams = 6 grams of net carbs.

Sometimes you’ll run into something called “sugar alcohol” listed under the carbohydrate section. It seems that only a subset of the population metabolizes sugar alcohols as sugar. It is quite possible that some people lack some enzyme(s) needed to digest them and turn them into blood sugar. Since those people’s bodies can’t turn these sugar alcohols into glucose, they do not experience a blood sugar rise when they eat them. Beware of foods containing sweeteners like maltitol since it is effectively has the same impact as glucose. The only sugar alcohol that has absolutely no insulin response is mannitol and erythritol. There are many other sugar alcohols, but I can’t tell you how to count their carbs with great certainty since the insulin response varies from person to person. A list of sugar alcohols and their Glycemic Index can be found here: and (I’ll explain more about the Glycemic Index later.)

The US labeling laws allow products that contain >0 and <0.5 carbs to be labeled as 0 carbs and products with >0.5 to <1 carbs to be labeled as less than 1 carb. However, carbohydrate labeling is not strictly regulated. Manufacturers can round up or round down the carb grams listed in the nutritional info. I’m not suggesting you sperg out about the rounding issues, but you should be aware it’s happening.

Beware of hidden carbs!


Jenny’s low-carb Facts and Figures posted:

In many European countries, fiber is already deducted from the label’s total carb count. For example, imported Scandinavian bran crackers that list 3 grams of carbohydrate and 3 grams of fiber do not contain zero grams of carbohydrate. If they followed U.S. labeling conventions, their labels would show 6 grams of carbohydrate and 3 grams of fiber, since the European labels have already deducted the fiber from the total. This is also true of many imported chocolates.

To make it even more confusing, an increasing number of U.S. labels also deduct fiber from total counts, too. Many nuts do this, but so do premium chocolates. For example, despite fact that most labels for walnuts usually list “3 grams total carbohydrate, 3 grams fiber” walnuts are not a zero carb treat! They contain about 2 grams of carbohydrate per ounce.

You also need to check if sugar alcohols are counted. Atkins products don’t count them in their net carb counts, but they do include them in the total carbs. If you’re unsure about the nutritional label, you can use this Hidden Carbs Calculator to ease your mind.

* Fructose does not cause an insulin response, but has some nasty long term side effects. In particular, insulin resistance. Fructose is digested in the liver and converted into triglycerides (“bad” cholesterol). That’s right; high-carb diets raise your cholesterol.

What about calories?

Generally, low-carb diets don’t require you to keep track of caloric intake. A calorie is the energy needed to raise the temperature of one kilogram of water one degree Celsius. Your body does not literally burn foods like a calorimeter. Different macronutrients (i.e., carbohydrate, fat, and protein) have different effects on hormones, which have different effects on fat storage, and provide different amounts of energy to the body in different ways.

You’ve probably been told weight loss is a simple matter of calories in minus calories out. This was “proven” by citing the First Law of Thermodynamics. You were told wrong. The First Law of Thermodynamics has to do with energy balance in a CLOSED system. Your body is not a closed system, unless you figured out a way to not poop, breathe, sweat, etc. In fact, calories from macronutrients CAN’T be equal since a deficiency of carbs requires your body to convert protein into glucose. That process has a “cost.” To say calories are all equal violates the Second Law of Thermodynamics. Read “Thermodynamics of weight loss diets” for a very detailed scientific explanation of these issues and more.

In short, using the word “calorie” to connote the amount food consumed or amount of energy ingested is clumsy and inaccurate. However, it’s a term used throughout nutritional literature, so we’re stuck with it. Calorie counts can be useful “rules of thumb,” but always keep in mind their limitations.

Experiments have been conducted prove people respond differently to the food they consume. Either the scientists found a way to violate the laws of thermodynamics, or most people’s understanding of how the body uses food is wrong. Guess which one it is? One famous study was conducted in the Vermont state prison where every inmate was forced to eat the same amount without exercising. The amount of weight gained varied greatly.

Fredrik Nyström conducted a controlled experiment at Linköping University to determine the effects of an extreme high calorie diet on people who are naturally thin. He force fed the participants 6,000 calories a day, roughly double what most of the volunteers ingested normally. He discovered that their weight gains were neither predictable nor consistent within the group. After the experiment concluded, the test subjects quickly returned to their pre-test weights and eating habits.

The BBC documentary Horizon aired a documentary called “Why Are Thin People Not Fat” that featured a repeated experiment in England conducted by Nyström with the same results. I found a copy of it on YouTube:

Part 1 Part 2 Part 3 Part 4 Part 5 Part 6 Part 7

Claiming obesity is a product of a positive energy balance is as enlightening as saying global warming is a product of the Earth getting hotter. No sh*t, Sherlock. It’s not very helpful to state the effect while ignoring the cause. We must determine how the body is processing the energy we ingest, and how it can be prevented from turning into fat. That’s where hormones come in since hormones regulate fat storage. If we can manipulate our hormones, we can change how our bodies use the calories we eat. An overweight person is not necessarily someone who overeats; their body simply may be storing an undesirable amount of fuel as fat instead of using it for energy. Likewise, a naturally skinny person may be converting their surplus fuel into energy, lean tissue growth, or heat instead of fat.

What if we restrict calories a whole lot? Won’t that cause weight loss? Yes! If someone is starved of fuel, the body is forced to use those restricted calories to preserve survival. That may mean using fat stores, breaking down lean muscle tissue, lowering body temperature, lethargy, etc. Of course, this is not a desirable long term condition. The beauty of low-carb diets is that they do not attempt to starve the body of energy. They attack the root of the problem: fat metabolism.

Some studies attempt to show that all diets have the same effective weight loss when strictly controlling calories. Participants are separated into different groups, each with a different predefined ratio of fat, protein, and carbs. The kinds of foods eaten by each group can differ greatly. However, the total number of calories ingested each day for each group is must be the same. The term for this kind of comparison is “isocaloric.” The “cheat” they use in these studies is that they do not allow the participants to ingest their typical amount of calories, or even the normal basal calories for their height, age, weight, and activity level. Instead, they cut their calories significantly, which puts their bodies into semi-starvation. Their bodies are now fighting to use whatever calories are available for survival. These kinds of studies don’t provide a meaningful comparison of diets under normal metabolic conditions. Studies that do not force calories to be restricted usually show a significant advantage of very low-carb diets over their converse.

Another problem with diet comparison studies has to do with controlling variables that may affect the outcome. If a low-fat diet demands that food intake be cut significantly, that also implies carbohydrates will be cut, too. From the article “Calories, fat or carbohydrates? Why diets work (when they do)”:

Gary Taubes posted:

Virtually any diet that significantly restricts the number of calories consumed, even a diet that is described as low-fat (because the subjects are instructed to reduce the proportion of fat calories they consume), will cut the total amount of carbohydrate calories consumed as well. This is just simple arithmetic. If we cut all the calories we consume by half, for instance, then we’re cutting the carbohydrates by half, too. And because these typically constitute the largest proportion of calories in our diet to begin with, these will see the greatest absolute reduction. If we preferentially try to cut fat calories, we’ll find it exceedingly difficult to cut more than 400 or 500 calories a day by reducing fat — depending on how much fat we were eating to begin with — and so we’ll have to eat fewer carbohydrates as well.

Put simply, low-fat diets that also cut significant calories will cut carbohydrates significantly as well, and often by more than they cut fat.

And what about the quality of carbohydrates on a so called low-fat diet? Sugar, white flour, and other refined carbohydrates are typically replaced with whole grains and fiber. The fact that these kinds of diets, when adhered to strictly, can often produce results shouldn’t be surprising. However, it also shouldn’t be surprising when diets that cut carbohydrates even more result in a larger weight loss.

What about foods high in fat and cholesterol? Are they safe?

There are three kinds of dietary fat: saturated, monounsaturated, and polyunsaturated. The fat in foods usually contain a combination of all three. This may come as a surprise to some people who assume foods only have one type of fat. For example, olive oil is universally accepted as healthy because it has been identified as a source of monounsaturated fat. However, 14% of olive oil is saturated fat and 8% polyunsaturated fat. Lard, which people assume is a wholly saturated fat, contains just 40% saturated fat; in fact 45% of lard is monounsaturated fat, and 15% polyunsaturated fat!

The advice trumpeted by many health organizations is to minimize saturated fat and increase monounsaturated fat. Let me get this out of the way...



“A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.”

Saturated Fat Is Not Associated With CVD, Evidence of Publication Bias

The Dirty Little Secret of the Diet-Heart Hypothesis

I know. This is counter to what you’ve been told, but it’s true. I’ll try to explain in as little words as possible...

Your total cholesterol, as shown on a standard cholesterol test, can be broken down into categories: Low-Density Lipoprotein, or LDL, is known as “bad” cholesterol. High-Density Lipoprotein, or HDL, is known as “good” cholesterol. (These characterizations of LDL and HDL are gross oversimplifications and will be addressed in the next paragraph.) Lastly, there are Triglycerides. Some cholesterol tests provide a report of Very Low-Density Lipoprotein, or VLDL. This value is calculated using the formula: triglycerides/5. High levels of LDLs and triglycerides and low levels of HDLs in the bloodstream have been linked to increased risk of heart disease and stroke. The traditional rule of thumb is the higher your HDL and the lower your LDL and triglycerides, the better your cholesterol. However, LDLs can be further subdivided by size: large, buoyant LDL (pattern A) and small, dense LDL (pattern B or sdLDL). Relatively recent research has shown that a high level of oxidized LDL is a much better predictor for atherosclerosis than LDLs alone. It is the small, dense LDL particles that are prone to oxidation; therefore, it is those we want to minimize. Studies in the past have shown saturated fat increases total LDL and low-fat diets can lower total LDLs.* However, we have now discovered that saturated fats also decrease sdLDL while high-carb diets do the reverse! (A standard cholesterol test will not give you an accurate profile of your LDL particles. However, there are a few labs that are now offering this service if you know to ask. The most common one is called a Vertical Auto Profile or VAP test.)

* high-fat diets raise HDLs and lower triglycerides. high-carbohydrate diets can have the opposite effect.

The classification of HDLs, LDLs, and VLDLs as cholesterol is a misnomer. They are proteins that transport cholesterol and are not cholesterol themselves. VLDLs are made in the liver and used to transport fat and cholesterol from the liver to other cells around the body. As VLDLs lose fat they shrink, and transform into LDLs.

Click the images for the full 960x720 versions.

From an interview with one of the world’s leading experts on cholesterol particles, Ron Krauss:

Ron Krauss posted:

We’ve talked about the LDL. The precursors are VLDL, very low density lipoproteins that contain predominantly triglyceride, which is another fat that’s used for energy and storage. As that triglyceride is broken down in the blood, the triglycerides is used by tissues to store fat, that’s one reason we get fat because the triglyceride moves into the fat tissue, or it can be burned in the muscle and that’s how we get energy when we exercise as we should. As the triglycerides are removed, the particles shrink. LDL comes from VLDL, and depending on the metabolic conditions, and the type of VLDL that are in the blood, you can either get the larger or the smaller. All of us have varying amounts of the large and small. It’s not as if we have just one or the other. It’s the proportions of these particles that can differ.
Our own data have fairly clearly shown with moderate elevations, say 150, if you have the larger particles you have very low risk of heart disease, and if you have predominantly smaller particles, the risk goes up significantly.
The traffic in the system is guided by proteins and that ultimately comes from DNA. So the genetics work largely through proteins. In the case of LDL, there are some interesting variations in the protein that we think are quite relevant to what happens to the particle. In the case of LDL, the major protein is ApoB. That is a very large protein that has many components within it that assume different configurations depending on whether the particle is larger or smaller. It actually starts in the VLDL. So the ApoB single protein on the The VLDL has to hold together a very large particle and stay on the particle as it gets smaller and smaller. So it changes its configuration in ways that are very distinct. Once you get to the very smallest particle–That ApoB is squeezed into a little ball, so its ability to be recognized by receptors gets impaired. So what happens is that the smaller LDL have reduced receptor uptake, and that’s something that’s very relevant to the pathology of small LDL. And it has to do with the changes in protein. ... That’s why they wind up in the arteries. The other thing is that these particles tend to stay the bloodstream longer.
What happens is the particles that have reduced receptor uptake, the ones that we’re talking about that are more damaging to the arteries don’t get taken up by the liver as rapidly as we’d like them to, so they circulate in the body a longer time, they can get modified, they can get oxidized and they get more toxic to the artery. So to the extent these don’t get removed by them, these particles are a little bit like the Flying Dutchman. in the opera that has no place to land. Circulating and circulating. And more and more damaging to the arteries.

HDLs transport fat and cholesterol back to the liver in order to be recycled. More HDLs in your bloodstream means lower risk for heart disease. In fact, the (inverse) correlation between HDLs and disease is much better than the one for LDLs.

Ron Krauss posted:

HDL is a marvelous and very ancient biological phenomenon for detoxifying tissues. It has many functions that appear to be important for health beyond scooping up cholesterol. Some components of HDL can fight infection. There have been studies of its role in reducing the risk of parasitic infections of some kinds. HDL is one of the more complex systems in the blood, even though it’s a small little guy circulating around and it looks fairly simple, it turns out there’s many components of HDL geared in to be flexible in protecting the body from bad things in the tissues.
Macrophages are an interesting cell. These are the garbage collectors in the tissues. If we didn’t have them, we’d be subject to many serious infections. But the fact that we have them puts us at risk for, when they get overly stimulated, and pick up too much cholesterol, and in particular when they pick up oxidized cholesterols, these macrophages can be very bad things because they fill up with so much cholesterol and if they end up in the artery then they actually initiate the formation of plaques which can enlarge and lead to ruptures and heart attacks.

There is nothing inherently bad with LDLs. They are required for your body to function. The LDLs become a problem when they are small since they are prone to get stuck in the arterial walls, oxidize, cause inflammation, and lead to plaque. Therefore, the primary goal is not to minimize LDLs; it is to minimize small, dense LDLs.

Click the image for the full 960x720 version.

Ron Krauss posted:

...the individuals who have a predominance of the smaller LDL particles, either due to genetics or diet or obesity, the so-called pattern B profile, we now know that those LDL are coming through a very specific pathway. It’s not just a matter of breaking down larger LDL into smaller LDL. It’s a completely different pathway from which those particles originate. And that pathway is influenced by things like carbohydrates, diabetes, metabolic syndrome and obesity. All of which turn on a very specific pathway which is different from the pathway for making the larger particle LDL. So the metabolism is actually fairly complex.
The fact is that if you’re insulin resistant, you have an increased production of lipoproteins, and the VLDL that come out of the liver tend to have more triglycerides on them. Those are the ones that tend to form the smaller LDLs.

This video contains a more detailed explanation:

You can also read more about sdLDL here:

Triglyceride levels are often overlooked by many doctors in favor of HDL and LDL. However, they can be an indicator of LDL quality. From the article, “What are ‘normal’ triglycerides?”:

Dr. William Davis posted:

1) When fasting triglycerides are 133 mg/dl or greater, 80% of people will show show at least some degree of small LDL particles.

2) When fasting triglycerides are 60 mg/dl or less, most (though not all, since genetic factors enter into the picture) people will show little to no small LDL particles.

3) When fasting triglycerides are 200 mg/dl or greater, small LDL particles will dominate and large LDL particles will be in the minority or be gone entirely.

4) When triglycerides are 88 mg/dl or greater after eating, then risk for heart attack is doubled. Non-fasting triglycerides in the 400+ mg/dl range are associated with 17-fold greater risk for heart attack.


Curiously, while fat intake (i.e., triglyceride intake) plays a role in determining postprandial triglyceride blood levels, it’s carbohydrate intake that plays a much larger role.

From Austin et al 1990. “Phenotype A” means that large LDL particles dominate; “phenotype B” means that small LDL particles dominate.

This brings us to our second dietary revelation:


Your body needs cholesterol to survive. Cholesterol is needed for many bodily functions and serves to insulate nerve fibers, maintain cell walls and produce vitamin D, various hormones and digestive juices. The “high” amounts of cholesterol in foods like eggs that people eat is nothing compared with the 1,000 milligrams their livers produce naturally. Humans have a negative feedback mechanism that regulates cholesterol levels. Herbivores don’t. So it’s no wonder that studies involving rats and rabbits show a positive correlation of dietary cholesterol and atherosclerosis, but human studies don’t.

From “Cholesterol and Beyond: The Research on Diet and Coronary Heart Disease” by A. Stewart Truswell:

A. Stewart Truswell posted:

Dietschy and Wilson [207] explained why animals have different responses to cholesterol feeding. In all species on very low cholesterol intake (e.g., human vegans) the body’s cholesterol comes from endogenous synthesis. In rabbits fed cholesterol (not part of their normal diet) more cholesterol is absorbed than is normally synthesised and excretion as bile acids cannot increase. In humans, cholesterol absorption is limited; the amount absorbed can be compensated by inhibited synthesis alone, so the body’s cholesterol pool is only slightly enlarged. In dogs and rats, inhibited synthesis and increased bile acid formation compensate for a large increase of cholesterol absorption: there is only a modest expansion of the body’s cholesterol pool.

207. Dietschy John M. & Wilson Jean D. (1970) “Regulation of cholesterol metabolism,” (third of three parts). N Engl J Med, 282: 1241–1249.

Dietary cholesterol can have a relatively small influence on serum cholesterol levels, but it depends on many factors. Dietary cholesterol has a greater effect on serum cholesterol if it is added to a low cholesterol diet. The effect of dietary cholesterol also depends on a person’s genetics. People with the 4/4 genotype of apolipoprotein E will have a higher rise of serum total cholesterol than those with other genotypes. However, this is not something to worry about. From section 13.7 of “Regulation of cholesterol metabolism:”

A. Stewart Truswell posted:

It was fairly clear, from the time of Keys’ square root equation that adding larger amounts of dietary cholesterol have proportionally smaller effects on serum cholesterol. Hopkins [215] confirmed this in mathematical analyses of published data from studies with controlled diets supplied by a metabolic kitchen (Fig. 13.1).

Fig. 13.1 Effects of added dietary cholesterol on serum total cholesterol. Different estimated curves for baseline dietary cholesterols. At moderate baseline cholesterol intakes little increase in serum cholesterol expected. From meta-analysis by Hopkins, 1992 [215]

His new finding was that cholesterol has a greater effect on serum cholesterol if it is added to a low cholesterol diet; at moderate (basal) cholesterol intake serum cholesterol changes little. Reading from his graph, 500 mg added dietary cholesterol would increase serum cholesterol by 0.60 mmol/l (20 mg/100 ml) if baseline cholesterol intake was zero; the corresponding increase would only be 0.08 mmol/l (3 mg/100 ml) when baseline was 500 mg cholesterol per day.

In the last meta-analysis of the century, Howell et al. [216] collected 9 different published prediction equations for serum cholesterol responses to changes in cholesterol intake. The most recent predictions for 100 mg/day increase in dietary cholesterol had come down from about +0.1 mmol/l (+4 mg/100 ml) to about +0.06 mmol (+2 mg/100 ml).

There has been no clear epidemiological evidence that addition of one egg to the daily diet increases the risk of CHD [217].

215. Hopkins PN (1992) Effects of dietary cholesterol on serum cholesterol: a meta-analysis and review. Am J Clin Nutr, 55: 1060–1070.
216. Howell WH, McNamara DJ, Tosca MA, Smith BT & Gaines JA (1997) Plasma lipid and lipoprotein responses to dietary fat and cholesterol a meta-analysis. Am J Clin Nutr, 65: 1747–1754.
217. Hu FB, Stampfer MJ Rimm JE, et al. (1999) A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA, 281: 1387–1394.

To put this data in practical terms:

Gary Taubes posted:

Decreasing cholesterol consumption from 400 mg a day, the average American intake in the 1990s, to the 300 mg a day recommended by the National Cholesterol Education Program would be expected to reduce cholesterol levels by 1 to 2 mg/dl, or a decrease of perhaps 1%.

A small study examining the effects dietary cholesterol have on a low-carb diet was reviewed by Dr. Mike Eades.

Dr. Mike Eades posted:

...a low-carbohydrate diet allows the body to regulate cellular cholesterol levels over a wide range of dietary cholesterol levels by changing the cellular synthesis and uptake. And it does all this by acting in much the same way that statins do, but without all the side effects.

Another interesting finding in this study is that the group who ate the extra cholesterol had a 21% increase in HDL-cholesterol levels while the group consuming the lower amount of cholesterol had no HDL-cholestrol increase over baseline.

The take-home message from this study is that you don’t really have to worry about the extra cholesterol you might be getting in your low-carb diet. Your body will deal with it nicely. And if you want to go up on the cholesterol by, say, eating a few more eggs, not only will your body compensate, but it will throw in some extra HDL in the bargain.

In short, don’t worry about your cholesterol on a low-carb diet.

If you want to improve your serum cholesterol profile, fats (aside from trans-fat) provide a net benefit. Carbohydrates, on the other hand, can be detrimental.

Ron Krauss posted:

Carbohydrate is much more of a factor than many people realize. People think that blood cholesterol comes from dietary cholesterol. That’s definitely not true. Dietary cholesterol coming in eggs and shellfish has modest effects on cholesterol. It’s much more effected by the type of fat and carbohydrate. The fat that causes LDL to go up is saturated fat. Animal fat. We’ve shown that it tends to affect the larger LDL, interestingly. What we tend to think of as bad fat primarily affects the less bad form of LDL, whereas carbohydrates, in a somewhat counterintuitive way, it’s starches and sugars that raise the bad form of LDL. ... If the body gets more starch, it will use it to stimulate the storage of more fat.

More details and links to studies can be found here: http://wholehealthsource.blogspot.c...ubdividing.html

Why were fats and cholesterol so vilified for so many years? Here’s another two excerpts from the documentary “Fat Head” by Tom Naughton that provide a visual explanation:

If you want more information, read Gary Taubes’ book, “Good Calories, Bad Calories.” Taubes provides a detailed history of the anti-fat movement in chapter 3 of his book. Dr. Mike Eades has a great article on the infamous Time magazine article on cholesterol from 1984. Chris Masterjohn gave a speech titled, “Are Animal Fats Good For You?,” which covers the history of cholesterol including an excellent explanation why oxidized LDLs are harmful. You can skip ahead to the 30 minute mark for the discussion on cholesterol.

Basically, any fat that occurs in nature without processing is good to consume. If it needs to be made in a factory, like corn oil, then it’s probably bad. (Canola oil is an exception.) Any fat or oil that starts with “partially hydrogenated” is a trans-fat and should be avoided. Fats that are largely saturated (e.g., coconut oil) and largely monounsaturated (e.g., olive oil, canola oil, high-oleic safflower oil, etc.), are good. Fats from animal products are, of course, good for you.

Essential fatty acids, or EFAs, are fatty acids that must be obtained from the diet for good health. The body cannot produce these fats on its own. There are two families of EFAs: omega-3 and omega-6. These two compete with each other to get into cell membranes. Ideally, you should have a 1:1 ratio of omega-3 to omega-6 polyunsaturated fat in your diet. However, this may be very difficult to achieve. A 1:2 or 1:3 ratio is a more realistic goal. Fish oil supplements are recommended since there’s evidence that omega-3 fats burn off faster than others.

From Gary Taubes’ book:

“Consider a porterhouse steak with a quarter-inch layer of fat. After broiling, this steak will reduce to almost equal parts fat and protein. Fifty-one percent of the fat is monounsaturated, of which 90 percent is oleic acid. [That’s the same kind of fat that’s in olive oil –Sizzlechest] Saturated fat constitutes 45 percent of the total fat, but a third of that is stearic acid, which will increase HDL cholesterol while having no effect on LDL. (Stearic acid is metabolized in the body to oleic acid, according to Grundy’s research.) The remaining 4 percent of fat is polyunsaturated, which lowers LDL cholesterol but has no meaningful effect on HDL. In sum, perhaps as much as 70 percent of the fat content of a porterhouse steak will improve the relative levels of LDL and HDL cholesterol, compared with what they would be if carbohydrates such as bread, potatoes, or pasta were consumed. The remaining 30 percent will raise LDL cholesterol, but will also raise HDL cholesterol and will have an insignificant effect, if any, on the ratio of total cholesterol to HDL. All of this suggests that eating a porterhouse steak in lieu of bread or potatoes would actually reduce heart-disease risk, although virtually no nutritional authority will say so publicly. The same is true for lard and bacon.”

BTW, I’ve seen people cite studies claiming saturated fats lead to insulin resistance. This so-called evidence is highly dubious.

How do arteries become atherosclerotic?

It’s a common misconception that cholesterol and/or saturated fat in the bloodstream collects on the artery wall and clogs blood flow like grease in a drain pipe. Even recently, a television commercial from the U.K.’s “Food Standards Agency” perpetuates this myth by pouring heated animal fat into a drain and letting it cool. They remove the trap and show the hardened fat at room temperature. The announcer then poses the question, “If saturated fat can clog this pipe, imagine what it’s doing to yours?”

This incorrect model of atherosclerosis was featured in the pro-vegan documentary “Forks Over Knives.” Chris Masterjohn reviewed the film and explains how plaque is really formed. The following is reprinted with permission:

Chris Masterjohn posted:

Consider this depiction of the atherosclerotic process, which comes on the screen as we begin learning of Dr. Esselstyn’s work:

It shows cholesterol flowing through the blood and just glomming on to the inner lining of a blood vessel as if it were grease clogging up a pipe. Is that how it happens? Not at all.

First of all, the plaque grows behind the layer of the blood vessel in contact with the blood, not on top of it. The plaque develops inside the blood vessel:

[Click image to enlarge]

Second, the plaque doesn’t initially progress inward to obstruct the blood vessel. It initially progresses outward, pushing backwards into the middle of the blood vessel:

[Click image to enlarge]

It doesn’t begin occluding the blood vessel until it’s already occupying about 40 percent of the blood vessel wall. What happens to make it start occluding the blood vessel? It appears to be the successive rupturing and re-healing of highly inflamed plaques:

[Click image to enlarge]

On the left we see a secondary plaque forming on the surface of an initial plaque that had ruptured. On the right we see that the worst plaques may have as many as four sites of rupture and re-healing.

There is little doubt in my mind that an eminent surgeon like Dr. Esselstyn knows this, and no doubt the producers chose to simplify the process so non-scientists could understand it. Nevertheless, the depiction in Forks Over Knives is misleading. It gives the audience the impression that a high concentration of cholesterol is the prime mover in atherosclerotic progression, when in fact the prime mover in the initiation of plaque is the oxidation of lipids and the immune system’s effort to protect the blood vessel from these oxidized lipids, and the prime mover in coronary occlusion is the inflammatory process that degrades the plaque, causing it to rupture and re-heal.
May 07, 2007

Just give me all the bacon and eggs you have. Wait...wait. I worry what you just heard was, "Give me a lot of bacon and eggs." What I said was, "Give me all the bacon and eggs you have." Do you understand?

Are low-carb diets difficult to follow?

Any diet is a challenge. In fact, most people who go on diets will fail. Here’s the good news, low-carb diets can be relatively easy to follow. high-fat diets satiate you better than high-carbohydrate diets. Generally, low-carb diets aren’t calorie restricted. Eat until your full; just don’t go over you carb allotment.

You can eat tasty and fatty foods like steak, eggs, nuts, heavy cream, etc. You are also allowed natural and artificial sweeteners that don’t raise your blood sugar, like sucralose, aspartame, stevia, etc. so no need to deny your sweet tooth. Yes, pasta, bread, potatoes, and other starchy foods are out, but there are clever substitutes out there if you look. I’ll be providing more tips for substituting high-carb foodstuffs later on in the recipes section.

How do low-carb diets compare to other kinds of diets?

Here’s a video from Dr. Chris Gardner, a director of Nutrition Studies and an associate professor of medicine at Stanford. This self described vegetarian nutritionist compared four different diet plans from high-carb/low-fat to low-carb/high-fat: Ornish, LEARN, Zone, and Atkins. You may be surprised what he found.

The Battle of the Diets: Is Anyone Winning (At Losing?)

I recommend watching the entire video, but I’ll give you the scoop: low-carb diets were the best at losing weight, keeping the weight off, were the easiest to follow (least hardest would probably be more accurate), and was the only one that yielded an improvement in blood lipids. (Sadly, Dr. Gardener was surprised at the outcome.)

Here’s an interview with Dr. Mike and Mary Eades about diets and hunger:

Aside from watching what I eat, what else should I do?

The number one tip for anyone starting any kind of diet: LEARN TO COOK!

Frozen dinners, prepackaged food, and most fast-food stuff suck. You need to make you own meals whenever possible. A lot of recipes can be adapted to become low-carb versions with a little ingenuity. Check out the recipes section for some common substitutions and recipe ideas.

What’s the deal with caffeine?

Atkins used to claim caffeine messes with blood sugar. The “The New Atkins for a New You” book has reversed this position:

Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek posted:

The bulk of your daily fluids should come from water, clear broth, and herb teas. Drinking coffee and other caffeinated beverages increases urine output, but research indicates that it doesn’t contribute to creating water or electrolyte imbalances.1 Caffeine also gently assists the body in burning fat.2

1. Lawrence E. Armstrong, Douglas J. Casa, Carl M. Maresh, Matthew S. Ganio, “Caffeine, Fluid-Electrolyte Balance, Temperature Regulation, and Exercise-Heat Tolerance,” Exerc Sport Sci Rev. 2007;35(3):135-140.
2. D. Costill, G. Dalsky, W. Fink, “Effects of caffeine ingestion on metabolism and exercise performance.,” Med Sci Sports Exer 10:155-158, 1978.

In fact, if you combine caffeine with ephedrine, you can lose even more weight. The S.P.E.E.D. book describes how to do it. The authors were kind enough to provide an excerpt of the relevant section in this post.

Can I have alcoholic beverages?

Here’s what Atkins said in his “Dr. Atkins’ New Diet Revolution (3rd Ed.)” book:

“The body burns alcohol for fuel when alcohol is available. So when it is burning alcohol, your body will not burn fat. This does not stop weight loss; it simply postpones it. Since alcohol does not get stored as glycogen, you immediately get back into lipolysis after the alcohol is used up. But keep in mind that alcohol consumption may increase yeast-related symptoms in some people and interfere with weight loss. If it does not slow your weight loss, and occasional glass of wine is acceptable once you are out of Induction so long as you count the carbohydrates in your daily tally.” “If you have added alcohol to your regimen and suddenly stop losing weight, discontinue your alcohol intake.”

What is Ketosis?

The following has been lifted directly from

“...Ketosis merely means that our bodies are using fat for energy. Ketones (also called ketone bodies) are molecules generated during fat metabolism, whether from the fat in the guacamole you just ate or fat you were carrying around your middle. When our bodies are breaking down fat for energy, most of it gets converted more or less directly to ATP. (Remember high school biology? This is the ‘energy molecule.’) But ketones are also produced as part of the process.

When people eat less carbohydrate, their bodies turn to fat for energy, so it makes sense that more ketones are generated. Some of those ketones (acetoacetate and ß-hydroxybutyrate) are used for energy; the heart muscle and kidneys, for example, prefer ketones to glucose. Most cells, including the brain cells, are able to use ketones for at least part of their energy. But there is one type of ketone molecule, called acetone, that cannot be used and is excreted as waste, mostly in the urine and breath (sometimes causing a distinct breath odor).

If enough acetone is in our urine, it can be detected using a dipstick commonly called by the brand name Ketostix (though there are other brands, as well). Even though everyone is generating ketones continuously, this detection in the urine is what is commonly called ‘ketosis.’”

I strongly recommend reading Dr. Mike Eades excellent post about “Metabolism and Ketosis” for more information.

Also, “A Guide to Ketosis” contains lots of information for bodybuilding.

And one more thing...


The production of ketone bodies shuts down in the presence of glucose in the body of a normal non-diabetic person. Ketoacidosis occurs when BOTH ketones and glucose are present.

From Ketosis/Lipolysis vs. Ketoacidosis:

Matthew P. Barnson posted: simply cannot get into a state of ketoacidosis by eating low-carb. In fact, even Type 1 and Type 2 diabetics cannot enter into a ketoacidic state by eating low-carb. You can only get into that state by consuming too much high-glycemic food and producing little to no insulin to stabilize this out-of-control-high blood sugar (or by being so insulin-resistant that the insulin does no good... and low-carb eating fixes insulin resistance).

What is the Glycemic Index?

The Glycemic Index is a measure of the effects of carbohydrates on blood sugar levels. This index measures how much your blood glucose increases in the two or three hours after eating certain foods. The scale is based on an ingestion of a fixed portion of carbohydrate (usually 50g) and is calibrated on an index value of 100 for pure glucose. A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels.

Another term you may have heard is Glycemic Load. This is a ranking system for carbohydrate content in food portions based on their Glycemic Index and the portion size. The usefulness of Glycemic Load is based on the idea that a high Glycemic Index food consumed in small quantities would give the same effect as larger quantities of a low Glycemic Index food on blood sugar. For example, the carbohydrate in watermelon has a high GI, but there isn’t a lot of it; so, watermelon’s Glycemic Load is relatively low.

The next logical step was to examine the effects foods had on insulin. The Insulin Index is a measure used to quantify the typical insulin response to various foods. The index is similar to the Glycemic Index and Glycemic Load, but rather than relying on blood glucose levels, the Insulin Index is based upon blood insulin levels. What is interesting is that high-protein foods, like meats, elicit insulin responses that were disproportionately higher than their glycemic responses. (I’ll explain this effect in great detail shortly.)

I find the Glycemic Index and Glycemic Load are useful for determining foods that should have a relatively low impact on blood sugar. But be careful. The GI/GL values should be used only as a rule of thumb. Different people will have different reactions to the foods in the index, especially people who are already insulin resistant. The type of food, its ripeness, processing, the length of storage, cooking methods, and its variety can have a significant effect on the GI/GL. The GI/GL of foods is determined under experimental conditions after an overnight fast, and might not apply to foods consumed later during the day because glycemic response is strongly influenced by the composition of the previous meal, particularly when meals are consumed within an interval of few hours.

The Insulin Index values are much less reliable indicators. The Insulin Index is affected by all the problems associated with the Glycemic Index and Glycemic Load. On top of that, it implies the insulin response of protein-rich foods impact weight loss in the same way as carbohydrates. They do NOT. The missing piece of the puzzle is glucagon.

From the excellent description of Insulin and Glucagon:

Robert S. Horn posted:

Consumption of carbohydrates triggers release of insulin from beta cells. Alpha cells become inhibited and cease to secrete glucagon. Taken together, these actions produce a rapid return to fasting blood sugar levels and storage of glucose as glycogen or lipid.

A protein-rich meal leads to release of both insulin and glucagon. The latter stimulates gluconeogenesis and release of the newly formed glucose from the liver to the blood stream. The very moderate rise in insulin associated with the protein meal stimulates uptake of the sugar formed in the liver by muscle and fat tissue.

Therefore, indexing the levels of insulin without taking into account the other hormonal effects of the foods’ digestion paints a too simplistic and misleading view. Glucagon mitigates the effects of insulin. Tracking the insulin response without taking into account glucagon renders the index useless, IMHO.

Perhaps the biggest reason I don’t take much stock in any of these indexes is that they do not take into account fructose. Fructose, by all accounts, is much more damaging than glucose to your metabolism. There has even been some research that showed fructose is the main cause of insulin resistance.

The closest thing I’ve found to a “fructose index” is this site:

An excellent example is blueberries. They have a GI and GL of 40 and 6, respectively. Those numbers are considered low. However, blueberries are one of the fruits highest in fructose. Strawberries fall into the same category.

Is fructose really toxic?

Some of you may have seen or heard about the lecture called “Sugar: The Bitter Truth,” by Dr. Robert Lustig where he claims sugar is a “toxin.” I would suggest you watch the hour and a half long video yourself and read Gary Taubes’ article on the subject, but I’ll try to summarize it.

The metabolism of fructose is different than other sugars. It can be quite harmful even in relatively small amounts because of the way it’s processed. Unlike glucose, only the liver can metabolize fructose. Fruit contains lots of fiber, which slows the digestion of fructose. Therefore, the effects of fructose are mitigated (but not entirely eliminated) by the fiber. This is why Lustig says the sugar in fruit juice, even ones not sweetened by H.F.C.S., is still bad for you. It’s not a matter of excess calories. It’s the specific effects on the body that makes fructose undesirable.

This presentation by Lustig called “The Trouble with Fructose: a Darwinian Perspective” is one of the best talks I’ve seen.

Sometimes I feel run down on a low-carb diet. Why?

Some people who dive into a low-carb lifestyle report a sense of sluggishness and general inability to mentally focus when they start. People who exercise complain of a drop in performance in their workouts. This can happen, but don’t worry; it’s a normal and temporary part of your body’s transition to a low-carb ketogenic lifestyle.

There is ample evidence that switching to a ketogenic diet will cause an initial reduction in physical stamina. Fortunately, this is relatively short lived as long as you do not break from the low-carb regimen. From the paper, “Ketogenic diets and physical performance:”

Stephen D. Phinney posted:

There are to date no studies that carefully examine the optimum length of this keto-adapataion period, but it is clearly longer than one week and likely well advanced within 3–4 weeks. The process does not appear to happen any faster in highly trained athletes than in overweight or untrained individuals. This adaptation process also appears to require consistent adherence to carbohydrate restriction, as people who intermittently consume carbohydrates while attempting a ketogenic diet report subjectively reduced exercise tolerance.

Another cause of fatigue is a lack of sodium and/or potassium in the diet. When you were eating lots of carbs, your kidneys were retaining fluid. Restoring your insulin to normal levels causes rapid release of fluid taking sodium and potassium along with it. The good news is that there’s a very simple solution: eat something salty. Your goal is to ingest approximately 2 cups of broth, 1/2 teaspoon of salt, or 2 tablespoons of regular soy sauce daily assuming your net carb intake is less than 50 grams. Dill pickles are also ideal, but make sure you read the ingredients. Some brands, like Mt. Olive, inexplicably add fructose. I also discovered, thanks to the regulars in this thread, that almonds are high in potassium and VERY low in net carbs. Uziel recommends Morton Lite Salt, which contains potassium/magnesium/sodium.

From the paper mentioned above:

Stephen D. Phinney posted:

With these supplements maintaining daily intakes for sodium at 3–5 g/d and total potassium at 2–3 g/d, our adult subjects were able to effectively maintain their circulatory reserve (ie, allowing vasodilatation during submaximal exercise) and effective nitrogen balance with functional tissue preservation.

Dr. Mike Eades provides some tips for starting (or restarting) low-carb:

Isn’t salt dangerous?

The best evidence to date shows that, for most people, salt reduction offers only a modest health benefit, if any. Reducing salt from 8 grams to 4 grams a day made little difference in blood pressure: 1.7/1.1 mmHg in normotensives (those with normal blood pressure). Hypertensives (those with high blood pressure) made more significant losses: 8.3/4.4 mmHg.

However, salt is not the major driver of blood pressure and there’s no compelling evidence that hypertension is caused by it. Maybe that’s why the Kuna Indians don’t get hypertension when they live a non-industrial, grain-free lifestyle despite eating more salt than the average American? From the article, “It’s Time to End the War on Salt:”

Melinda Wenner Moyer posted:

Intersalt, a large study published in 1988, compared sodium intake with blood pressure in subjects from 52 international research centers and found no relationship between sodium intake and the prevalence of hypertension. In fact, the population that ate the most salt, about 14 grams a day, had a lower median blood pressure than the population that ate the least, about 7.2 grams a day. In 2004 the Cochrane Collaboration, an international, independent, not-for-profit health care research organization funded in part by the U.S. Department of Health and Human Services, published a review of 11 salt-reduction trials. Over the long-term, low-salt diets, compared to normal diets, decreased systolic blood pressure (the top number in the blood pressure ratio) in healthy people by 1.1 millimeters of mercury (mmHg) and diastolic blood pressure (the bottom number) by 0.6 mmHg. That is like going from 120/80 to 119/79. The review concluded that “intensive interventions, unsuited to primary care or population prevention programs, provide only minimal reductions in blood pressure during long-term trials.” A 2003 Cochrane review of 57 shorter-term trials similarly concluded that “there is little evidence for long-term benefit from reducing salt intake.”

Blood pressure is also affected by water retention. low-carb diets deplete glycogen stores, which release water out of the body, thus lowering blood pressure. (FYI, each molecule of glycogen is bound to four molecules of water. This is why low-carb dieters lose so much water weight in the beginning.)

Medical science hasn’t conclusively determined what causes hypertension, but the number one suspect seems to be uric acid. If you’re interested in learning more, this presentation explains it in great detail: Fructose consumption leads to uric acid, which leads to high blood pressure and a fatty liver.

In fact, fructose can be linked to a whole array of disorders. Watch this presentation by Dr. Richard Johnson where he explains (in exquisite detail) how fructose leads to high blood pressure, hypertension, fatty liver, vascular damage, insulin resistance, diabetes, and more:

Part 1 Part 2 Part 3

How much protein should I consume and is too much dangerous?

From the paper, “Ketogenic diets and physical performance,” the amount of protein the research suggests is optimal is described:

Stephen D. Phinney posted:

The third dietary factor potentially affecting physical performance is adjusting protein intake to bring it within the optimum therapeutic window for human metabolism. The studies noted herein [13-15,20] demonstrate effective preservation of lean body mass and physical performance when protein is in the range of 1.2 – 1.7 g/kg reference body weight daily, provided in the context of adequate minerals. Picking the mid-range value of 1.5 g/kg-d, for adults with reference weights ranging from 60–80 kg, this translates into total daily protein intakes 90 to 120 g/d. This number is also consistent with the protein intake reported in the Bellevue study [9]. When expressed in the context of total daily energy expenditures of 2000–3000 kcal/d, about 15% of ones daily energy expenditure (or intake if the diet is eucaloric [a eucaloric diet is one where the calories are adjusted to maintain the current weight of the subject –Sizzlechest]) needs to be provided as protein.

The importance of protein is explained in the book, “The New Atkins for a New You”:

Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek posted:

A number of studies have shown that consuming protein is more satiating than consuming either carbohydrate or fat.1 ... When you replace some carbohydrate with protein in your diet, you experience fewer fluctuations in blood sugar. Digesting and metabolizing protein consumes more than twice the energy (about 25%) as processing either carbohydrate or fat.2 This means you will burn more calories when digesting protein then when digesting the two other macronutrients. Higher-protein diets have been linked to prevention of obesity and muscle loss, as well as reduced risk of developing metabolic syndrome, type 2 diabetes, and heart disease.3 ... Research shows that higher-protein diets are associated with greater retention of lean body mass during weight loss -- independent of calorie intake -- providing strong evidence that diets lower in carbs and higher in protein have beneficial effects on body composition.4

1. G. H. Anderson, S. E. Moore, “Dietary proteins in the regulation of food intake and body weight in humans,” J Nutr. 2004 Apr;134(4):974S-9S.
2. E. Jéquier, “Pathways to obesity,” Int J Obes Relat Metab Disord. 2002 Sep;26 Suppl 2:S12-7.
3. Frank Q. Nuttall, Kelly Schweim, Heidi Hoover, Mary C. Gannon, “Metabolic effect of a LoBAG30 diet in men with type 2 diabetes ,” Am J Physiol Endocrinol Metab 291: E786-E791, 2006. First published May 23, 2006; doi:10.1152/ajpendo.00011.2006.
4. James W. Krieger, Harry S. Sitren, Michael J. Daniels, and Bobbi Langkamp-Henken, “Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression,” American Journal of Clinical Nutrition, Vol. 83, No. 2, 260-274, February 2006.

The following table was provided in the book, “The New Atkins for a New You”:

While low-carb diets do benefit from higher protein intake, they are not considered high-protein diets. Nevertheless, many people are still concerned. The book, “The New Atkins for a New You” addresses this issue:

Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek posted:

...most of the concerns about eating too much protein are unfounded, in that they’re based on limited or flawed research. For example, the misconception that a high protein intake can damage kidneys probably arose from the fact that individuals who already have advanced kidney disease cannot clear away the waste from even a moderate protein intake. There’s absolutely no evidence that any healthy person has experienced kidney damage from eating the amount of protein consumed on Atkins. ... A high-protein diet has been shown to increase calcium excretion in the urine, prompting concern about a negative effect on bone health. However, recent research indicates that the loss of calcium is offset by increased absorption of calcium and the net effect is increased bone mass6 Concerns about and increased risk of developing osteoporosis in healthy individuals are likewise unfounded.7

6. Robert P. Heaney and Donald K. Layman, “Amount and type of protein influences bone health,” American Journal of Clinical Nutrition, Vol. 87, No. 5, 1567S-1570S, May 2008.
7. Ibid.

Dr. Al Sears has a good blog post about protein, calcium, and bone mineral density that goes into more detail.

How come Asians aren’t fat with all the rice they eat?

From TheCosmicMuffet:

TheCosmicMuffet posted:

Some of them are. Many of them are starving, and food shortages are a common thread in Chinese history, particularly. The rice was brown until recently. They didn’t have refined sugar in the diet until recently. They invented meth and it gets a lot of use. Fish in the diet.

Also the term ‘Asian’ is ludicrously broad. Vegetarian Hindus, for example, are traditionally fatter than non vegetarians, from the anecdotes I’ve heard, but it got much worse when sugar was introduced. Rice wasn’t a historical Indian staple--the historical vegetarian model in India was dairy based. Indonesian peninsula peoples had a tropical diet that was similar to Kitavans, only with more land animals and other fruit involved. Himalayans and Mongolians are all heavily herders and hunters. Inland China has rice, like you say, but had traditional integrated farming with animals and a variety of vegetables. The Japanese had fish as their dietary staple for the most part, since there’s no place anybody lived that wasn’t in range of fresh fish. They had virtually no dairy and a reasonable supply of pork.

What is certain is that people who get high sugar high-carb diets have higher obesity rates. What is vague is why so many people can tolerate a moderate-to-high-carb diet even when the diet is apparently low-fat. Inflammatory response seems important, and fish, coconut milk, cocoa, mint, and some other spices seem to modulate that to a great extent. Also, if someone is short on food, then they go hungry, and the body just makes do. Only the most extremely unhealthy high-carb diet actually can overcome starvation--for instance wheat to starving people in Somalia, or sugar cane for slaves in the Caribbean.

Also gluten is an antagonist which rice (and tubers) don’t have.

Dr. Mike Eades has a blog post that devles into this topic, too.

Do I have to worry about nitrates in processed meats and bacon?

No. From the article “Does banning hotdogs and bacon make sense?”:

Sandy Szwarc, BSN, RN, CCP posted:

As is nearly always the case, food fears are short on science and tall on misinformation. Many may remember that scare from the 1970s, claiming that nitrates could be carcinogenic, based on a report said to have found lymphatic cancer in 13 rats. Few consumers heard the rest of the story: that the preliminary MIT research behind that scare had had no peer review prior being acted on by the FDA and USDA, and was later discredited as faulty when an interagency working group of scientists from the FDA, USDA and NIH was convened to review the scientific data. The study was also sent to outside reviewers. As a 1983 risk assessment from the National Research Council noted, normal FDA review procedures hadn’t been followed during that scare, in what had seemed justifiable at the time to protect public health and in response to consumer group petitions; but “normal peer review would have revealed the fatal flaws in the MIT data.”

In 1981, the National Academy of Sciences reviewed the scientific literature and found no link between nitrates or nitrites and human cancers, or evidence to even suggest that they’re carcinogenic. Since then, more than 50 studies and multiple international scientific bodies have investigated a possible link between nitrates and cancers and mortality in humans and found no association.

What may be more surprising to learn is that scientific evidence has been building for years that nitrates are actually good for us, that nitrite is produced by our own body in greater amounts than is eaten in food, and that it has a number of essential biological functions, including in healthy immune and cardiovascular systems. Nitrite is appearing so beneficial, it’s even being studied as potential treatments for health problems such as high blood pressure, heart attacks, sickle cell disease and circulatory problems.

From the article “Nitrate: a Protective Factor in Leafy Greens”:

Stephan Guyenet posted:

Nitrate (NO3) is a molecule that has received a lot of bad press over the years. It was initially thought to promote digestive cancers, in part due to its ability to form carcinogens in the digestive tract. As it’s used as a preservative in processed meats, and there is a link between processed meats and gastric cancer1, nitrate was viewed with suspicion and a number of countries imposed strict limits on its use as a food additive.

But what if I told you that by far the greatest source of nitrate in the modern diet isn’t processed meat-- but vegetables, particularly leafy greens2? And that the evidence specifically linking nitrate consumption to gastric cancer has largely failed to materialize? For example, one study found no difference in the incidence of gastric cancer between nitrate fertilizer plant workers and the general population3. Most other studies in animals and humans have not supported the hypothesis that nitrate itself is carcinogenic4,5,6. This, combined with recent findings on nitrate biology, has the experts singing a different tune in the last few years.

1. Santarelli RL, Pierre F, Corpet DE, “Processed meat and colorectal cancer: a review of epidemiologic and experimental evidence,” Nutr Cancer, 2008;60(2):131-44.
2. Hord NG, Tang Y, Bryan NS, “Food sources of nitrates and nitrites: the physiologic context for potential health benefits,” American Journal of Clinical Nutrition, 2009 Jul;90(1):1-10, Epub 2009 May 13.
3. Al-Dabbagh S, Forman D, Bryson D, Stratton I, Doll R, “Mortality of nitrate fertiliser workers,” British Journal of Industrial Medicine, 1986 Aug;43(8):507-15.
4. Maekawa A, Ogiu T, Onodera H, Furuta K, Matsuoka C, Ohno Y, Odashima S, “Carcinogenicity studies of sodium nitrite and sodium nitrate in F-344 rats,” Food Chem Toxicol., 1982 Feb;20(1):25-33.
5. Powlson DS, Addiscott TM, Benjamin N, Cassman KG, de Kok TM, van Grinsven H, L’Hirondel JL, Avery AA, van Kessel C, “When does nitrate become a risk for humans?Journal of Environmental Quality, 2008 Feb 11;37(2):291-5, Print 2008 Mar-Apr.
6. Forman D, Al-Dabbagh S, Doll R, “Nitrates, nitrites and gastric cancer in Great Britain,” Nature, 1985 Feb 21-27;313(6004):620-5.

I think my weight loss has stalled. HELP!

It seems that stalls are inevitable. You’re trucking along, losing weight at a steady pace and then BAM! The scale is stuck for weeks. Unfortunately most of the following advice is anecdotal, but the topic comes up frequently, so I feel the need to address it best I can.

1. Ignore it.

Don’t panic. A stall may disappear on its own given time. You’ll have no idea why it happened in the first place, nor will you be able to put your finger on how you got rid of it.

It’s also possible that you’re weight loss has stalled, but your body is still getting leaner. Many times in this thread people have said that their weight remains constant, but they continue to lose inches on their waist.

Maybe you’re not really stalled at all? Your scale could be imprecise. The LCMT goon recommended scale is the EatSmart Precision Digital Bathroom Scale available through

2. Exercise more/differently

Change your exercise routine. Your body may be happy with the status quo, but you’re not.

3. Try a 16/8 fast.

Intermittent fasting is a great way to help reverse insulin resistance. Pick an eight hour window of time, and don’t eat outside that range. I like to keep my window between 12 p.m. and 8 p.m. You will also probably eat less using this technique.

4. Go on a “Fat Fast.”

From “The Fat Fast:”


To help these metabolically resistant people, Dr. Atkins has modified what he calls “the most effective weight-loss eating pattern ever described.” British researchers Alan Kekwick and Gaston Pawan developed it, and Frederick Benoit and his team confirmed its superiority in burning off fat, compared to an absolute total fast. This extreme diet consists of 1,000 calories daily, comprised of 90 percent fat. No other weight-loss regimen has matched its ability to burn off stored fat. Dr. Atkins modified the Kekwick diet to make it as enjoyable as possible and dubbed it the “Fat Fast.” He tried it on scores of patients and found it often worked for those who were unable to lose weight in any other safe, drug-free way.

Check out the link above for more information.

5. Cut out all artificial sweeteners.

There’s no conclusive evidence that artificial sweeteners cause weight gain, but many people have claimed to break stalls by cutting out everything sweet from their diet.

6. Cut out dairy.

Cut out cheese, cream, etc. See if that helps.

7. Eat less.

Low-carb diets are great because they reduce your hunger pains. You naturally eat less because your blood sugar doesn’t go on a rollercoaster ride throughout the day. However, you may begin to unconsciously “recalibrate” your hunger threshold to eat whenever you get a tiny pang. Maybe it’s time to re-evaluate your eating habits.

8. Eat more.

Maybe you’re not eating enough and your body is trying to hold on to your fat stores for survival? Eating more may shake things up.

9. Have a drink.

Some people have reported weight loss after a night of drinking alcohol. Personally, I think it’s just dehydration, but who knows?

10. Caffeine

Add it, subtract it, change it up.

11. Try cheating for a day.

Go and have a cheat day. Okay, maybe you shouldn’t be eating sugar, but try starchy foods for a day. You may gain a little due to water weight, but it could be the thing needed to break out of the stall.
May 07, 2007

Just give me all the bacon and eggs you have. Wait...wait. I worry what you just heard was, "Give me a lot of bacon and eggs." What I said was, "Give me all the bacon and eggs you have." Do you understand?

This is all good, but I want an even more detailed scientific explanation of how the body processes carbohydrates, ketones, etc., and I want it to be from an expert in their field, and I want it to include references to evidence that supports its conclusions.”

Okay, you asked for it: “The metabolic effects of low-carbohydrate diets and incorporation into a biochemistry course” written by Wendy Pogozelski, Professor of Biochemistry at SUNY Geneseo, NY. Click on that link and you can view the PDF for free. Very detailed, but to the point. She will be releasing an updated version this year.

Scott Connelly, founder of Progenex, discusses various topics related to hyperglycemia and insulin. It’s a 90 minutes long “brain dump” that’s worth watching. WARNING: There are explicit scenes of a rat autopsy.

Low-carb diets are all meat and cheese. You need fruit and vegetables to be healthy.

These are a common fallacies. Low sugar fruits and vegetables are fine on a low-carb regimen. Even the induction phase of the Atkins diet allows them. Secondly, the nutritional benefits and necessity of fruits and vegetables have been greatly exaggerated.

My vegan friend read this book called “The China Study” and it says...

Stop right there. “The China Study” has been used as justification by vegans and vegetarians for years. It posits that animal protein is harmful and plant protein is good based on a huge amount of data collected in China. To put it bluntly, it’s a crock. Denise Minger in her “Raw Food SOS” blog picks it apart and shows how wrong it is.

She also provides an incredibly detailed review of the “Forks Over Knives” documentary, too.

Here’s a presentation she gave called “How to win an argument with a vegetarian” that is entertaining and informative.

Any other potential health benefits from a low-carb diet?

Anyone who is a diabetic (especially type 2) should get on the low-carb road to recovery. From “A Low-Carb Diet Shown to Reverse Type 2 Diabetes:”

Debra Manzella, R.N. posted:

According to a study from Duke University, a very low-carb diet (20 grams or less a day) gave participants better blood sugar control and more effective weight loss than participants who followed a low-glycemic reduced calorie diet.

Eighty-four people with obesity and type 2 diabetes took part in the study. During the study, both groups also had the supportive benefit of group meetings, nutritional supplementation and an exercise program. After 6 months, the low-carb group had lower hemoglobin A1c results, lost more weight, and 95% were able to reduce or even totally eliminate their diabetes medications. The reduced calorie group did lose weight, and 62% of them were also able to reduce or eliminate their medications, but the low-carb diet group had better overall results.

“It’s simple,” says Eric Westman, MD, director of Duke’s Lifestyle Medicine Program and lead author of the study. “If you cut out the carbohydrates, your blood sugar goes down, and you lose weight which lowers your blood sugar even further. It’s a one-two punch.”

There’s a whole section in Good Calories, Bad Calories about the possible cancer risks carbohydrates can pose. Here’s an except from a recent interview:

Gary Taubes posted:

I recently reported an article for Science on the mechanistic link that could explain why obesity and diabetes are associated with a higher risk of most cancers. And virtually everyone who studies this agrees that the link is insulin, or elevated levels of insulin known as hyperinsulinemia, and that insulin serves in a variety of ways to promote tumor growth and malignancy. I haven’t had time to write the story yet, and I won’t get into the dietary angle for Science because they prefer that I leave my own biases out of it, but two of the cancer researchers I interviewed – one at Harvard and one at Sloan-Kettering in New York – told me they fear that refined carbs and sugars are the primary or at least dietary cause of most human cancers. One of them said that refined carbs and sugars “scare him silly,” and the other said that he is effectively on the Atkins diet, not because he needs to lose weight, but because he doesn’t want to get cancer. I’m still trying to figure out what to do with this journalistically after I write the Science story, which I may not have time to do for another couple of months.

This video featuring Craig B. Thompson, President and CEO of Memorial Sloan-Kettering Cancer Center, may be the person Gary referenced above: Why We All Don’t Get Cancer. It provides great insight into how cancers grow and carbohydrate’s role in their growth.

Here’s a news report on a study that shows how a low-carbohydrate diet resulted in a much lower incidence of cancer in mice genetically predisposed to getting cancer:

(Ignore the stupid remark by the reporter at the end about protein from meat.)

The study can be accessed here: A low-carbohydrate, High Protein Diet Slows Tumor Growth and Prevents Cancer Initiation.

From an interview by Dr. Richard Besser with the director of pediatric epilepsy at Massachusetts General Hospital, Dr. Elizabeth Thiele, “Ketogentic Diet: How Can a High-Fat Diet Treat Epilepsy?

ABC News posted:

Besser: So this treatment is solely based on diet?

Thiele: This treatment is solely based on diet.

Besser: No medicines, nothing else?

Thiele: We do supplement vitamins, because with the high-fat, kids can become deficient in some vitamins -- so while on the diet, all children are supplemented with vitamins and also calcium.

Besser: So on this diet, some children, who are having dozens of seizures a day, will become seizure-free?

Thiele: We’ve had several children having hundreds of seizures per day become completely seizure-free, oftentimes within a few weeks.

Besser: So this is a treatment based solely on diet and vitamins?

Thiele: Absolutely. While on this treatment, hopefully, the children are taken off all of their medications if the diet successfully controls their seizures, and then they just continue on the diet for a period of time and supplement it with vitamins and calcium.

Besser: So on this you’ve seen children who’ve been having dozens of seizures a day become seizure-free?

Thiele: We’ve seen many children who are having hundred of seizures a day become seizure-free oftentimes within just a few weeks of being on the diet.

Besser: That’s miraculous.

Thiele: It’s miraculous. No, it’s a miracle. And many children who go on this diet have already been on six or eight or 10 anti-convulsion medications without effective seizure control or with side effects that can’t be tolerated. And they go on this diet and become seizure-free. About a third of children who go on this diet become completely seizure-free.


Besser: What kinds of things are being looked at for treatment with a ketogenic diet?

Thiele: Right now there’s some preliminary evidence in Parkinson’s disease and Alzheimer’s disease that a diet similar to the ketogenic diet may be very effective. And there’s actually a critical trial, ongoing, in ALS, or Lou Gehrig’s, disease of using a similar diet and there’s a lot of evidence, mainly animal model evidence, that similar diets may be very effective in helping to treat cancer.

Besser: Treating cancer?

Thiele: Treating cancer. There’s evidence in prostate cancer and there’s a lot of evidence in some brain cancers, like neuroblastoma. And I think that’s because cancer cells are rapidly dividing so they have a very high metabolic rate and they use a lot of energy.

And so the ketogenic diet basically shuts down the cell’s energy production and makes the cells rely more heavily on fat metabolism, and cancer cells, I think, are not thought to do that as effectively.

Here’s a video report by Dr. Besser on the topic of epilepsy treatment:

There is a case series1 and two small studies2,3 that show low-carb diets may benefit people with gastroesophageal reflux disease (GERD). I don’t have access to the full articles, so I can’t evaluate whether these studies are truly definitive.

1. Yancy WS Jr, Provenzale D, Westman EC. Improvement of gastroesophageal reflux disease after initiation of a low-carbohydrate diet: five brief case reports. Altern Ther Health Med. 2001 Nov-Dec;7(6):120, 116-9.
2. Yudkin J, Evans E, Smith MG. The low-carbohydrate diet in the treatment of chronic dyspepsia. Proc Nutr Soc 1972;31:12A.
3. Austin GL, Thiny MT, Westman EC, et al. A very low-carbohydrate diet improves gastroesophageal reflux and its symptoms. Dig Dis Sci 2006;51:1307-1312.

Should I worry about getting enough antioxidants in my diet?

From a recent interview with Gary Taubes:

Gary Taubes posted:

Reactive oxygen species – the molecules we want antioxidants to fight – are created in large part by burning carbs (glucose) for fuel and so are a product of carb-rich diets. Eat fewer carbs and antioxidants in the diet become a moot issue.

My family/doctor/friends are telling me I’m going to get SICK and DIE on a low-carb diet! HELP!

Print out this OP and give it to them. It’s more detailed than most diet books, if I do say so myself. Buy them a copy of the documentary, “Fat Head” on DVD. E-mail them these articles: “The misguided war on fat may be making us sicker” and “What if bad fat isn’t so bad?” They’re excellent summaries of the issues and include references to some of the latest research.

This one-hour video called “How Bad Science and Big Business Created the Obesity Epidemic” provides a condensed story of low-carb and cholesterol.

The USDA Guidelines say low-fat diets are best and low-carb diets may be dangerous. Can you provide a rebuttal?

Yes! An incredible paper was published in the October 2010 of Nutrition called “In the face of contradictory evidence: Report of the Dietary Guidelines for Americans Committee” that provides a detailed point-by-point rebuttal. The USDA’s stances on carbohydrates, protein, saturated fat, animal vs. plant, salt, diabetes, fiber and whole grains, and glycemic load/index are all examined and eviscerated.

Adele H. Hite, M.A.T., Richard David Feinman, Ph.D., Gabriel E. Guzman, Ph.D., Morton Satin, M.Sc., Pamela A. Schoenfeld, R.D., Richard J. Wood, Ph.D. posted:

In the three decades since [the original 1977 guidelines were released], carbohydrate consumption has increased; overall fat, saturated fat, and cholesterol consumption have decreased to near or below targeted levels; caloric intake remains within recommended levels; and leisure-time physical activity has increased slightly (pp. D1-1, D3-10, B2-3). At the same time, scientific evidence in favor of these recommendations remains inconclusive, and we must consider the possibility that the “potential for harmful effects” has in fact been realized. Notably, “the prevalence of overweight and obesity in the US has increased dramatically in the past three decades” (A4); the number of Americans diagnosed with T2D has tripled [81].

Laudable as the goals were, the application of those recommendations has constituted a population-wide dietary experiment that should be brought to a halt. Lack of supporting evidence limits the value of the proposed recommendations as guidance for the consumer or as the basis of public health policy. We ask whether the Dietary Guidelines for Americans process as it stands should continue or whether there might not be better alternatives.

Emphasis mine.

I don’t have a scientific background, but I want to stay abreast of the latest health news. How do I know what articles are good and which are bad?

Check out this article by Dr. Alicia White called, “How to read articles about health and health care.” It contains questions to help you figure out which articles you’re going to believe and which you’re not.

You should also read this post by Chris Masterjohn called “How a Study Can Show Something to Be True When It’s Completely False -- Regression to the Mean” for some examples of statistical chicanery used in medical studies.

Tom Naughton made an excellent presentation called “Science for Smart People,” which provides a concise explanation of the scientific method and lots of examples of misleading claims made by scientists and the media.

Any exercise advice?

There are other threads that satisfy these kinds of questions, so no use repeating the info here. However, I would be remiss if I didn’t provide some general information. From the book, “The New Atkins for a New You”:

Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek posted:

The body’s efficient use of dietary protein increases with exercise. Consuming enough protein combined with significant weight-bearing (resistance) activity, such as walking up and down stairs or lifting weights, can help preserve and tone your muscles during weight loss. With significant weight-bearing exercise, it may even be possible to add some lean body mass. In that case, you’re basically trading fat for muscle. The more you can preserve and tone muscle while losing fat, the better you’ll feel and look. ... The added benefit of more muscle is that whether you’re working up a sweat or flopped on the sofa, you’ll still be burning more calories than someone at the same weight who has a greater percentage of body fat.

If you’re looking for a book that combines a low-carb diet with exercise, this one comes recommended: S.P.E.E.D.

You can download the first chapter for free:

I wanna read “Good Calories, Bad Calories,” but it’s sooooo long. Waaaaaah!

Gary has a condensed and updated book called Why We Get Fat: And What to Do About It that is a lot quicker to get through.

There are a number of presentations by Gary Taubes available on the web. This one is the latest and most up to date: You need to install Silverlight to watch it.

Toban Wiebe outlined this groundbreaking book and posted it on his “Higher Thought” website: In case it disappears, TheCosmicMuffet reposted it on Google Docs for posterity.

Do I need to take any vitamins or supplements?

Not really, but it’s up to you. If you eat low-carb, you’ll be getting a lot of natural nutrients from your food. I spoke with Dr. James Carlson recently and here’s what he recommends:

Fish Oil
Coenzyme Q10 (100 mg)
Vitamin D (2,000 mg)
B Complex (100 mg)

Have there been any corrections or addendum for “Good Calories, Bad Calories” since it was published?

Yes. There have been recent discoveries regarding alpha glycerol phosphate that contradict what’s found in endocrinology and biochemistry textbooks. Glyceroneogenesis is a process where the body produces its own alpha glycerol phosphate. Even in a state of prolonged fasting, the body is able to use its own muscle protein to synthesize it. In other words, you can store fat without carbs. Technically, the information found in GCBC doesn’t conflict with these findings, but other articles and presentations Taubes has done will.

Acylation Stimulating Protein (ASP) is secreted by fat cells and allows fat to be removed from chylomicrons and stored in fat cells. ASP permits the body to store fat in the absence of insulin. However, insulin is overwhelmingly the most important driver of fat storage in vivo. Taubes never mentions ASP once.

So what’s the “TL;DR” advice?

“Diet > Exercise” and “low-carb > Low Calorie.”

Changing your diet is more important than exercise. That doesn’t mean exercise is unimportant. It simply means you should give diet priority. Similarly, it’s more important to reduce your daily carb intake than calories. Carbohydrates raise insulin levels, which cause your body to store fat. Ironically, eating lots of fat doesn’t make you fat, nor does it make your cholesterol levels worse. (Trans-fats excluded.) Carbohydrates raise triglycerides, not high-fat and high cholesterol foods.

Your goal should be to minimize your carbs as much as possible. In the beginning, I’d tell you to not even worry about calories. If you can get to about 50g of carbs a day, you will be in a position to lose weight quickly. I don’t know how easy/difficult it is for you to make these kinds of changes to your diet. Take a walk down the isles in your local supermarket and count the number of pre-packaged foods that are high in carbs and you’ll begin to realize what you’re up against. Carbs are cheap, so they’re plentiful.

Do you NEED to do a low-carb/high-fat diet to lose weight? No. If you follow any diet strictly, you will probably lose weight (including lean muscle tissue). However, the low-carb/high-fat option has shown to be the most effective and most healthy option.
May 07, 2007

Just give me all the bacon and eggs you have. Wait...wait. I worry what you just heard was, "Give me a lot of bacon and eggs." What I said was, "Give me all the bacon and eggs you have." Do you understand?

Links to other Low Carb resources

Livin’ La Vida Low Carb
Low Carb Diets at
Fat Head
Whole Health Source
The Spark of Reason (not updated anymore)
Dr. Mike Eades/Protein Power
Free The Animal

Is Sugar Toxic? Gary Taubes weighs in on Robert Lustig’s research on fructose.
Dangers of fructose It doesn’t raise your blood sugar, but it’s still bad for you.
Heart Attack Risk Reduction: The Low-Hanging Fruit The importance of Omega 3 Fats on heart health.
Butter vs. Margarine Showdown Throw away that container of Parkay.
Animal Models of Atherosclerosis: LDL Why animal models often fail to accurately model humans.
How we’ve come to believe that overeating causes obesity An incredible article about the Minnesota Starvation Experiment. Proof positive that calorie restriction is not a realistic diet. (FYI, this was a “starvation” diet of 1,600 calories a day including exercise. Compare that to other popular calorie restricted diet plans that are being passed off as healthy, today.
Bad cholesterol: It’s not what you think Excellent summary of the fat and cholesterol myths.
The Great Cholesterol Myth Great explanation of the “Lipid Hypothesis,” how it became so prevalent, and why it’s wrong.

Tom Naughton’s “Big Fat Fiasco” is on YouTube, but you can buy it on DVD, too.
Fat Head: Have you seen the news stories about the obesity epidemic? Did you see Super Size Me? Then guess what ... You’ve been fed a load of bologna. Comedian and former health writer Tom Naughton replies to the Super Size Me crowd by losing weight on a fat-laden fast-food diet including plenty of double quarter-pounders and fried chicken while demonstrating that nearly everything we’ve been told about obesity and healthy eating is wrong. Fat Head features humorous animations as well as informative interviews with doctors, nutritionists, and political scientists.
My Big, Fat Diet: The Namgis First Nation of Alert Bay gives up sugar and junk food, returning to a traditional style of eating for a year to fight obesity and diabetes.
Sugar: The Bitter Truth: Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin.

Tools of the trade

If I had my way, we’d all be eating grass-fed beef and pastured eggs. Some people are satisfied living entirely on a pre-agricultural diet that’s free from the sweet and artificial temptations of the modern era. If you count yourself as a member of this elite group, I salute you. For the rest of us weak-willed namby-pambies, I present an arsenal of alternative foodstuffs that will (hopefully) mitigate the negative effects of modern foods while preserving some of the flavors and textures we miss. I do not own stock in these companies’ products, nor am I receiving any compensation for recommending these things.


Carbquik is a low carb alternative to Bisquick. For dieters or people with diabetes, it's a Godsend. There's lots of recipes on the company's website, but I've had better luck transforming existing flour-based recipes on my own. Two of my favorites are pancakes and Cheddar Bay Biscuits.

I've also had great success using it for breading. I love me some chicken parmesan with Parmigiano-Reggiano cheese.

Liquid sucralose

Sucralose is the sweetener in Splenda. However, Splenda in large amounts can raise your blood sugar. “But I thought it says 0 calories and 0 carbs on the packet?” Such labeling is permitted in the U.S. because the FDA's regulations allow a product to be labeled as “zero calories” if the “food contains less than 5 calories per reference amount customarily consumed and per labeled serving.” Because Splenda contains a relatively small amount of sucralose, little of which is metabolized, virtually all of Splenda's caloric content derives from the highly fluffed dextrose or maltodextrin bulking agents that give Splenda its volume. Like other carbohydrates, dextrose and maltodextrin have 3.75 calories per gram. One cup of Splenda Granular has 96 calories and 24 grams of carbohydrates.

Liquid sucralose is a concentrated liquid version of the sweetener. It has no bulking agents, so there are truly no carbs and no calories. Unlike aspartame, you can put it in your food before heating. However, I try to leave it for the end, if possible, since there are no granules to dissolve.

My favorite is the EZ-Sweetz brand. I buy the original “one drop per serving” bottles. I use about 24-28 drops per cup of sugar.


Stevia is a natural sweetener made from the stevia leaf. Pure stevia has a licorice aftertaste, but two of the leading stevia based products seem to have eliminated this effect:

Truvia and PureVia.

I personally use Truvia since it's the least likely to cause an insulin response. Truvia's other main ingredient is erythritol, which is one of the only sugar alcohols to have a zero glycemic index rating and the only one to have almost zero calories. Purevia contains isomaltulose which is low-glycaemic and low-insulinemic, but it's not zero calories or zero carbs.

I use 24 packages of Truvia per cup of sugar, or 1.5 packages per tablespoon of sugar. I use a 50/50 blend of Truvia and EZ-Sweetz in chocolate recipes or to cut down the aftertaste in a recipe that uses a lot of sucralose. This is a granular sweetener, so you should treat it like granular sugar in your recipes.

Be careful when purchasing other brands of stevia based sweeteners. They may include dextrose or maltodextrin bulking agents that will raise carb counts.

DiabetiSweet Brown Sugar Substitute

The two artificial sweeteners are Isomalt and Acesulfame K. They do not cause a noticeable glycemic response. One cup of DiabetiSweet equals one cup of brown sugar. (Excessive consumption may cause stomach upset.)

There’s a regular white sugar replacement version, too.

If you don’t want to use this product (I personally don’t), you can add two tablespoons of molasses for every cup of brown sugar in your recipe plus whatever artificial sweetener you choose.

Low carb breads and wraps
I use these roll-ups every day:

Only 6 net carbs. You can't tell from the picture, but these babies are HUGE!

Try Pepperidge Farm Carb Style 7 Grain Bread.

It's got 5g net carbs per slice. Oh, and it tastes great, too.

Heavy cream

You know those recipes that call for milk? Milk contains lots of sugars, so you don’t want to use it. You can substitute that with half heavy cream and half water.

Trust me, you’re going to be using lots of heavy cream in your cooking, so always keep a couple quarts on hand.

Almond milk

A lot of people love to drink milk straight or mix it with other things like protein powder. Almond milk is a great substitute. Always buy the unsweetened kind since the "regular" flavors are sweetened with cane juice. Try three drops of liquid sucralose in a glass of unsweetened vanilla almond milk and you'll never go back to cow milk again.

Almond meal/flour

There are a number of nifty uses for almond meal as a regular flour replacement. I first started using Trader Joe’s almond meal, but it was very coarse and not well suited for a lot of recipes. I found that Bob’s Red Mill Almond Meal/Flour to be much nicer in flavor and texture.

Unsweetened coconut
It’s not easy to find unsweetened coconut. I’ve had great success with Bob’s Red Mill Shredded Coconut.

Unsweetened baking chocolate

Yes! Chocolate is low carb! The trick is to buy dark unsweetened chocolate, add heavy cream, and sweeten it yourself using erythritol and sucralose.

Another alternative is polydextrose which is a form of undigestible fiber.

Unsweetened cocoa

Like chocolate, cocoa is low in carbs, too.

BTW, the formula to swap cocoa with chocolate is:

3 tbsp. cocoa + 1 tbsp. butter = 1 oz chocolate

Low sugar ketchup

WTF? Ketchup? Yes. Part of lowering your carbs is to find ways to cut back wherever you can. I love meatloaf, but I used a TON of ketchup with it. The container of Heinz ketchup says it's 15 calories with 4g of carbs per tablespoon. Let's say I use 1/4 of a cup of ketchup with my meatloaf, which is being conservative. That's 16g of carbs. For a 50g carb per day diet, that's a lot of carbs to “waste” on a condiment. Luckily, Heinz makes a low carb ketchup that's only 5 calories and 1g of carbs per tablespoon. Here's the kicker: IT TASTES JUST LIKE THE REGULAR KETCHUP!

Low sugar BBQ Sauce
Order those ribs naked and bring your own sauce. I found "D.L. Jardine’s 5-Star BBQ Sauce" in a store called Le Gourmet Chef. It has only 2 net carbs per serving. Best of all, it’s not marketed as a low carb product.

They changed the formula and now has lots of carbs per serving. If anyone knows of a good alternative, please let me know.

Blue Diamond Bold Flavored Almonds

Check these out!

Very low in carbs, high in potassium, and very tasty!

Emerald Cocoa Roast Almonds

Very sweet, yet only 3g net carbs!

Morton Lite Salt

Contains sodium, potassium and magnesium.

Flavor Extracts
Vanilla extract, lemon extract, almond extract, banana extract, Mapleine, etc. provide lots of flavor with little to no carbs.

Xanthan Gum and Guar Gum

These can be used to thicken and bind foods. I use Xanthan Gum in ice cream and to make Carbquik recipes bind better. A comparison of the two gums can be found here:

Other food substitutes

Cauliflower. Yech! Cauliflower? Yes, it can be made to be delicious. Look for my “Fauxtatoes” recipe below.

Replace high sugar fruits and veggies with low sugar alternatives.


Fruits Lowest in Sugar

Small Amounts of Lemon or Lime, Rhubarb, Raspberries, Blackberries, Cranberries

Fruits Low to Medium in Sugar

Strawberries, Casaba Melon, Papaya, Watermelon, Peaches, Nectarines, Blueberries, Cantaloupes, Honeydew Melons, Apples, Guavas, Apricots, Grapefruit

Fruits Fairly High in Sugar

Plums, Oranges, Kiwifruit, Pears, Pineapple

Fruits Very High in Sugar

Tangerines, Cherries, Grapes, Pomegranates, Mangos, Figs, Bananas
Dried Fruit, such as Dates, Raisins, Dried Apricots, Prunes


Low-Carb Vegetables
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.

Sprouts (bean, alfalfa, etc.)
Greens – lettuces, spinach, chard, etc.
Hearty Greens - collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Sea Vegetables (Nori, etc)
Cabbage (or sauerkraut)
Cucumbers (or pickles without added sugars)
Green Beans and Wax Beans
Green Bell Peppers
Red Bell Peppers
Jalapeno Peppers
Summer Squash
Scallions or green onions
Bamboo Shoots
Brussels Sprouts
Snow Peas (pods)
Spaghetti Squash
Celery Root (Celeriac)
Turnip (see Carb Counts of Root Vegetables)
Water Chestnuts

Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:

Carrots on some diets, but they aren't as high as others in this group
Potatoes in all forms
Winter Squashes (particularly acorn and butternut)

Frozen pizza

I have been blessed by the Gods to have found a local store that sells Eat Rite Chicago Deep Dish Pizza I don't know how the hell they can claim 4g of net carbs and still make it this tasty.

Slim Fast Low Carb Shakes

Of all the “diet shakes” out there, they taste the best and have some of the least net carbs. If you know any diabetics who drink these kinds of shakes, these are better that the ones made for diabetics.


It's challenging, but not impossible. Here's some examples of cutting carbs while dining out.


Order two Double Stacks and two Jr. Bacon Cheeseburgers. Throw out the extra buns and make a single burger out of it. This monster mini-burger has about 30g of carbs, but for $3, you can't beat it. Drop the bun altogether and you'll save about 24g!



Chili's is nice enough to provide a nutritional menu. Here are some low carb items:

Guiltless Carne Asada: 5g
Guiltless Cedar Plank Tilapia: 3g
Guiltless Grilled Salmon: 5g
Triple Dipper Wings over Buffalo w/ Bleu Cheese: 2g
Caesar Side Salad (Hold the Croutons): about 6g
Chicken Enchilada (cup): 8g
Spicy Garlic & Lime Grilled Shrimp: 7g
Chili's Classic Sirloin: 1g
Pepper Pals Grilled Chicken Platter (kids): 4g

I usually order this for two:

Full rack of the Original ribs, Wings over Buffalo with bleu cheese, replace the two sides for $2 extra and get two Caesar salads sans croutons.


Outback 12 oz. Special with green beans or broccoli in butter. House salad with bleu cheese or mustard vinaigrette.

Boston Market
Reposted from

1/4 White Rotisserie Chicken: 320 calories, 12g fat, 52g protein
Green Beans: 90 calories, 3.5g fat, 7g carbohydrates, 3g fiber, 2g protein
Creamed Spinach: 280 calories, 23g fat, 12g carbohydrates, 4g fiber, 9g protein

Totals: 690 calories, 38.5g fat (346.5), 19g carbohydrate (76), 12g fiber, 7g net carbs, 63g protein (252), 51% fat, 12% carbohydrate, 37% protein

Any Mexican place

Order fajitas, but bring your own low carb tortillas. Enjoy the guacamole and sour cream, but lay off the black beans and tortilla chips.

Products to Avoid

A lot of people have heard about Dreamfield's pasta and how it allegedly contains an additive that blocks the starches from being digested. It's a controversial product and I'd suggest you avoid it unless you really want to go through the trouble of measuring your glucose levels to prove it does or doesn't work. (Yes, people actually did this.) Here's an in-depth article on the subject:

Granular sweeteners that have dextrose or maltodextrin in the list of ingredients.
May 07, 2007

Just give me all the bacon and eggs you have. Wait...wait. I worry what you just heard was, "Give me a lot of bacon and eggs." What I said was, "Give me all the bacon and eggs you have." Do you understand?


The recipes here are ones that I modified, created myself, or were provided by the members of the thread. However, there are plenty of other excellent resources for low carb meals:

The Low Carb Wiki
Linda’s Low Carb Recipes and Menus
Healthy Indulgences The most creative low-carb desserts I’ve ever seen!
Your Lighter Side... Healthy cooking, entertaining, lifestyle, fitness and magicians! OK. Maybe not magicians.
Elana’s Pantry Sometimes she uses agave nectar or whatever in her cooking, but you can easily swap that out for the artificial sweetener of your choice. She uses almond flour in her baking though -- and if you love, love, LOVE almond flour, this blog is for you!
"The Everyday Low-Carb Slow Cooker Cookbook: Over 120 Delicious Low-Carb Recipes That Cook Themselves" by Kitty Broihier and Kimberly Mayone
"The Low-Carb Gourmet: 250 Delicious and Satisfying Recipes" by Karen Barnaby
"The Low-Carb Gourmet: Recipes for the New Lifestyle" by Brigit Binns

Carbquik Pancakes

2 cups Carbquik
½ cup heavy cream
½ cup water
1 stick butter (melted)
1 egg, beaten
14 drops of EZ-Sweetz
¼-½ tsp. Xanthan Gum (optional)

Please note that this recipe produces batter that looks like mashed potatoes. This is normal, so don't overmix. Cook slowly at a low to medium heat since Carbquik browns real fast. I recommend using a GOOD non-stick pan. I bought a $10 Chefmate 12" non-stick pan in Target that works spectacularly well. A worn out non-stick surface may be okay for making scrambled eggs, but not pancakes. The small amount of Xanthan Gum helps bind the pancakes in the absence of starch. DO NOT OVERUSE! Xanthan Gum is very potent. Mix the Xanthan Gum in with the liquids first.

Serve with Mrs. Butterworth’s sugar-free syrup. It’s the best one I’ve tried.

Red Lobster’s Cheddar Biscuits

If you’ve eaten at Red Lobster, you’ll know how good these can be. The recipe on the Carbquik box is okay, but I found one that that blows it away thanks to Top Secret Recipes.

2½ cups Carbquik
3 fl. oz of heavy cream
3 fl. oz of water
4 tbsp. cold butter (½ stick)
¼ tsp. garlic powder
1 heaping cup grated cheddar cheese

Bush on Top:
4 tbsp. butter, melted
¼ tsp. dried parsley flakes
½ tsp. garlic powder
pinch salt

1. Preheat your oven to 400 degrees.
2. Combine Carbquik with cold butter in a medium bowl using a pastry cutter or a large fork. You don’t want to mix too thoroughly. There should be small chunks of butter in there that are about the size of peas. Add cheddar cheese, heavy cream, water, and ¼ teaspoon garlic. Mix by hand until combined, but don’t over mix.
3. Drop approximately ¼-cup portions of the dough onto an ungreased cookie sheet using an ice cream scoop.
4. Bake for 15 to 17 minutes or until the tops of the biscuits begin to turn light brown.
5. When you take the biscuits out of the oven, melt 4 tablespoons butter is a small bowl in your microwave. Stir in ½ teaspoon garlic powder and the dried parsley flakes. Use a brush to spread this garlic butter over the tops of all the biscuits. Use up all of the butter. Makes one dozen biscuits.

Recipe courtesy of Todd Wilbur, "Top Secret Restaurant Recipes 2," Plume Books.

Impossibly Easy Coconut Pie

1 cup of Bob’s Red Mill unsweetened coconut
35 drops of EZ-Sweetz liquid Splenda
½ cup of Carbquik
½ stick of softened butter
1 cup heavy cream
1 cup water
1½ tsp. of vanilla extract
4 eggs

1. Heat oven to 350 degrees. Grease 9" pie plate.
2. Stir all ingredients until blended. Pour into pie plate.
3. Bake for 50 to 55 minutes or knife inserted comes out clean. Store covered in refrigerator.

Makes 6 slices
1 Serving: Calories 364; Fat 34g; Cholesterol 205mg; Sodium 122mg; Carbohydrate 9g; Net Carbs 4g; Protein 8g

Picture of what it looks like (not mine):

Impossibly Easy Lasagna Pie

1 pound ground beef
½ cup think-and-chunky tomato sauce
⅓ cup ricotta cheese
3 tbsp grated Parmesan cheese
1 tbsp heavy cream
½ tsp salt
1 cup shredded mozzarella cheese (4 oz)
½ cup Carbquik
½ cup heavy cream
½ cup water
2 eggs

1. Heat oven to 400 degrees. Grease 9" pie plate.
2. Cook beef in a 10" skillet over medium heat, stirring occasionally, until brown; drain. Stir in tomato sauce; heat until bubbly.
3. Mix in ricotta cheese, Parmesan cheese, 1 tbsp cream, and the salt.
4. Spread half of the beef mixture in pie plate. Drop cheese mixture by spoonfuls onto beef mixture.
5. Sprinkle with ½ cup of mozzarella cheese. Top with remaining beef mixture. Stir Carbquik, ½ cup cream, ½ cup water, and the eggs until blended. Pour into pie plate.
6. Bake 30 to 35 minutes or until knife inserted in center comes out clean. Sprinkle remaining ½ cup mozzarella cheese. Bake 2 to 3 minuted or until cheese is melted. Let stand 5 mins before serving.

Picture (not mine) with a Caesar salad:


1 head cauliflower (preferably fresh, but you can use frozen instead)
2½ tbsp butter
2 cubes (4g each) chicken bouillon (the soft mushy kind)
1 tsp salt
½ tsp white pepper
1 tsp dried onion flakes
¼ cup Parmesan cheese
⅓ cup heavy cream (as needed)

1. Cut cauliflower into small pieces. Place about 2 cups florets in a microwavable bowl. Add ¼ cup water. Cover with plastic wrap and cut three slits to allow steam to escape.
2. Cook for 15-20 minutes on high power in microwave. Cauliflower should fall apart when pressed on by a fork. Dump cooked cauliflower in a colander and rinse with cold water to stop the cooking process. Drain as much water from the colander as possible.
3. Put cooked cauliflower in food processor and turn on high for 30 seconds.
4. Add butter, crushed chicken bouillon cubes, salt, pepper, Parmesan, and onion flakes. Run food processor for another 30 seconds.
5. Remove top of food processor and push down sides with rubber spatula.
6. Turn on food processor for another 1 to 1½ minutes. While running, add heavy cream a little at a time and ensure mixture does not get watery.

Coconut Chocolate “Yummies”

3 cups unsweetened shredded coconut (lightly "toast" for a different texture!)
20 pkgs (tsp) of Truvia
35 drops of EZ Sweetz
2 tbsp unsweetened cocoa
1 stick butter
½ cup “LC Milk” (¼ cup heavy cream + ¼ cup water)
1 tsp vanilla
1 cup creamy peanut butter
½ cup of DaVinci Toasted Marshmallow syrup (optional)

1. Mix granular sweetener, cocoa, butter, and “milk” in saucepan. Bring to a boil (stir constantly). Boil for EXACTLY one minute (do not overcook).

2. Remove from heat and stir in peanut butter, DaVinci syrup (optional), liquid sweetener, and vanilla. When peanut butter is evenly spread throughout mixture, add the coconut. Stir to coat evenly.

3. Drop by spoonfuls onto parchment paper. Chill in refrigerator.

Makes 20 yummies

1 serving: Calories: 213, Fat: 20g, Cholesterol: 10mg, Sodium: 9mg, Carbohydrates: 6g, Net Carbs: 4g, Protein: 4g

They sort of look like this. (This isn’t an actual picture, but it’s close.)

Cheesy Bacon Quiche

1¼ cups Carbquik
½ stick butter, cold, sliced into pats
2 tbsp boiling water
1 cup shredded sharp cheddar or Swiss cheese (4 oz)
½ package (6 ounces) bacon
¼ cup green onions, diced
1¼ cups heavy cream
¼ cup water
3 eggs
½ tsp salt
¼ tsp cayenne pepper

1. Heat oven to 400 degrees. Stir Carbquik and butter until blended. Add boiling water; stir vigorously until soft dough forms. Using a mixer on low is fine, but the heat from your hands kneading the mixture is necessary to melt the butter enough to blend with the flour. Press dough on bottom and up side of pie plate.
2. Cook bacon until it is very well done. Bacon should be crisp enough to fall apart in your hands. Break bacon into small pieces.
3. Sprinkle cheese, bacon and onions over crust. Beat heavy cream, water and eggs; stir in salt and cayenne pepper. Pour into crust.
4. Bake 35 to 40 minutes or until knife inserted in center comes out clean. Let stand 10 minutes before serving.

Serving size: 6 slices

Calories: 537, Fat: 47g, Cholesterol: 235mg, Sodium: 1180mg, Carbohydrates: 13g, Net Carbs: 4g, Protein: 24g

Low Carb Peanut Butter Cups

The original recipe is here:

Some of my suggestions...

Don’t listen to her about pouring boiling water over the chocolate. Put the heavy cream, chocolate, and granular/powdered sweetener in a microwave safe glass bowl. Microwave it for a 1-2 minutes and check to see if it’s melted. Don’t go crazy looking for Hershey’s unsweetened chocolate. Baker’s Unsweetened Baking Chocolate works just as well. Make sure your peanut butter has only two ingredients: peanuts and salt. You can replace the "3/4 cup powdered erythritol" ingredient with about 18-20 packets of Truvia. Use 24-28 drops of EZ-Sweetz for the liquid sucralose part. Do NOT use hot water to get the cups loose! All you will end up doing is melting the chocolate and make it MORE difficult to get out of the mini-muffin tin. In fact, put them in the freezer to get them harder and colder. That way they won’t get damaged or broken when you take them out.

New York Style Cheesecake

1½ cup chopped walnuts
7 drops EZ-Sweetz
Pinch of sea salt
2 Tbsp. unsalted butter, melted
1 large egg white

2½ lb. cream cheese at room temperature
½ cup heavy cream or sour cream (I prefer heavy cream)
63 drops EZ-Sweetz liquid sucralose
2 tsp. freshly squeezed lemon juice
2 Tbsp. pure vanilla extract
½ tsp. lemon extract or Mapleine (see directions)
Pinch of sea salt
2 large egg yolks
6 large eggs

If you're making the walnut crust, use Mapleine. If you're skipping the crust, use lemon extract.

1. Preheat the oven to 350°F. Line bottom of a 9-inch springform pan with parchment paper and coat the inside of the pan with butter.
2. To make the crust: Put the chopped walnuts in a food processor and run until they are finely chopped. In a medium bowl, mix the walnuts, sweetener, and salt. Add the butter and mix well.
3. In a small bowl, beat the egg white with a whisk until foamy and add to the walnut mixture. Stir well and pat into the bottom of the prepared pan.
4. Bake for 10 to 12 minutes, or until lightly browned. (If the crust rises up, just poke it with a fork and press it down.) Let cool.
5. Increase the oven temperature to 500°F. Place a rimmed baking sheet in the oven. This will be used for our water bath later on. Pour enough water in the baking sheet until it’s approximately ¼ inch high.
6. To make the filling: In a large bowl, beat the cream cheese until smooth. Add the sour cream or heavy cream, sweetener, lemon juice, lemon extract or Mapleine, vanilla, and salt. Mix well. Blend in the egg yolks. Add the eggs one at a time, blending well after each addition. Scrape the bowl frequently while you are mixing.
7. Carefully pour the filling over the crust.
8. Place the springform pan on a rack above the baking sheet containing the water bath. Bake for 10 minutes.
9. Reduce the oven temperature to 200°F. Continue baking for 1½ hours. (Do not open the door during this time!) The cheesecake should look soft in the center. Feel free to use an instant read thermometer in the center of the cake - a slightly blemish is worth a perfect cake. The center of the cake should be 150°F (making sure it does not exceed 160°F).
10. Remove from the oven. After 10 minutes, run a knife around the outside of the cheesecake. Let cool to room temperature. Serve immediately or chill.

Nutritional Information without crust (per serving assuming 8 servings)
Calories: 624, Fat: 60g, Cholesterol: 391mg, Sodium: 562mg, Carbohydrate: 7g, Net Carbs: 7g, Protein: 15g

Homemade Ice Cream

Hell yeah! I converted a number of recipes from the Ben and Jerry’s Ice Cream book, put them into a spreadsheet and uploaded it to Google Docs.

I haven’t made every flavor yet, but the chocolate chip and butter pecan are amazing!

No Sugar Hot Cocoa

Merry Christmas! Enjoy this converted recipe from Hershey’s website. It’s the best damn hot cocoa I ever had, bar none.

6 pkgs (tsp.) of Truvia
⅓ cup hot water
¼ cup Hershey’s unsweetened cocoa
Dash salt
7 drops of EZ-Sweetz
2½ cups heavy cream
1½ cups water
¾ tsp. vanilla extract

1. Stir together Truvia, cocoa and salt in medium saucepan; stir in ⅓ cup of hot water. Cook over medium heat, stirring constantly, until mixture comes to a boil. Boil and stir 2 minutes. Add heavy cream and water; stirring constantly, heat to serving temperature. Do Not Boil.
2. Remove from heat; add vanilla and EZ-Sweetz. Beat with rotary beater or whisk until foamy. Serve topped with low carb whipped cream, if desired.

Makes five 8-oz. servings.

Shirataki noodles with peanut sauce
Thanks to kanteyluip

½ cup peanut butter
2 tbsp soy sauce
2 tbsp rice vinegar
2 tbsp sesame oil
Minced ginger and garlic
little bit of hot water to thin it to a reasonable texture

I stir-fry some chicken and vegetables, then add the peanut sauce and well-rinsed shirataki noodles and mix it all together. Sprinkle with sesame seeds and chopped green onions. Peanut sauce makes everything awesome.

I think the white-colored tofu shirataki noodles taste better than the standard clear shirataki noodles, but I’m not sure of the nutritional differences between the two.

Low Carb Peanut Butter Fudge
Based on

This recipe is one of my all time favorites. These things are addictive as heck.

2 sticks of unsalted butter
1 cup of peanut butter
4 oz. of cream cheese
2 cups of granular Splenda or 48 drops of EZ-Sweetz
8 packages of Truvia or 1½ tbsp. of Xylitol Honey
1⅓ cup whey protein powder, vanilla flavor, 4 scoops (I used Champion Nutrition Pure Whey Protein Stack because it’s cheap and low carb.)

Melt the butter, peanut butter, and Truvia together in the microwave on HIGH for 2 minutes; whisk well. Whisk in the cream cheese until well blended and smooth. Whisk in the Splenda then the whey protein powder and blend well. Line a 7" x 5" baking dish with parchment paper or nonstick foil. Spread the fudge mixture in the pan and chill or freeze until set. Cut into 8 or more rectangles. Store in the refrigerator or freeze.
Makes 8 pieces
Can be frozen

Nutritional information per serving with liquid sucralose:
Calories: 450, Fat: 37g, Cholesterol: 68mg, Sodium: 87mg, Carbohydrate: 11g, Net Carbs: 6g, Protein: 23g

I like to use half peanut butter and half almond butter instead of all peanut butter. Run, don’t walk to your nearest diet shop and see if you can find Nevada Manna Semi Sweet Chocolate Chunks. Add a bunch to this recipe. They’re not so hot on their own, but in the fudge, they’re out of this world! Mix them in gently just before you’re about to put the mixture in your parchment paper lined container. I recommend picking up a silicone 9x5 inch loaf pan if you plan on making this often.

Pigs in a blanket

1¾ cups Carbquik
⅓ cup low carb "milk" (half heavy cream/half water)
1 tbsp. mustard
8 hot dogs

1. Preheat the oven to 425F. Grease a cookie sheet.
2. Combine all the ingredients and mix well. Knead the dough with your hands and shape it into a ball.
3. Flatten dough to a 13 inch circle. Cut into 8 wedges. Roll hot dog beginning at rounded edge. Put tip down on cookie sheet.
4. Bake about 12 minutes or until golden brown.

I used extra long hot dogs, so I ended up cutting them in half and doubling the other parts of the recipe. The original recipe used Bisquick, which yields a bread that’s like a crescent roll. The Carbquik version yields a soft pretzel kind of taste and texture. You can add cheese and relish during the rolling up, if you like.

Alfredo Chicken Bake

Follow the recipe here replacing Bisquick with Carbquik:

The quality of the Alfredo sauce and Swiss cheese will greatly effect the outcome. I like a Jarlesberg or Finlandia Swiss cheese with this dish.

Carbquik Apple "Cake"

2 cups Carbquik
3 packages Truvia or 4 drops of EZ-Sweetz
¼ cup water
¼ cup heavy cream
2 tbsp. butter, softened
1 egg
1 medium unpeeled red apple, sliced (about 1 cup)

¼ cup butter, melted
3 packages Truvia
½ tsp. ground cinnamon

1. Preheat the oven to 400F. Spray a 9 inch pie plate with cooking spray. In a medium bowl, stir Carbquik mix, 3 packages of Truvia, heavy cream, water, 2 tablespoons of butter, and egg until well blended. Spread batter evenly in the pan.
2. Arrange the apple slices in 3 rows, overlapping slices slightly, on batter. Brush ¼ cup melted butter over tops of apple slices.
3. In a small bowl, mix 3 packages of Truvia and cinnamon; sprinkle over apples.
4. Bake 16 to 18 minutes or until edges are golden brown. Cool 15 minutes before serving.

The best apple to use, IMHO: the Honeycrisp.

Beer-Braised Pot Roast With Mushrooms

Follow the recipe here:

My comments:

I didn’t care for the bacon as part of this dish since it became soggy and flavorless. Leave it out. Obviously, don’t use flour to thicken the gravy. Use Carbquik instead. I deviated from the instructions slightly and thickened the gravy by making a roux using Carbquik and butter and then adding the gravy cold.

Chocolate Brownies

7 oz unsweetened chocolate
1 stick melted butter
½ cup polydextrose
24 to 28 drops of EZ-Sweetz
24 to 28 packages of Truvia or ½ cup powdered erythritol
2 teaspoon vanilla extract
4 large eggs
1 tablespoon blackstrap molasses
½ cup Carbalose flour (not Carbquik), sifted
½ cup chopped pecans
¼ tsp. Xanthan Gum

Preheat the oven to 350 degrees F. Butter an 8-inch square pan.

In a mixer fitted with a whisk attachment, beat the eggs at medium speed until fluffy and light yellow. In a microwave safe bowl, add butter, chocolate, and Truvia or powdered erythritol and microwave on high for 2 to 3 minutes. Mix the butter, chocolate and Truvia together with a silicone spatula and let stand for 1-2 minutes. Add EZ-Sweetz, molassas, Carbquik, and polydextrose, and mix to combine. Add eggs and vanilla and mix, but do not mix at a high speed. Mix until batter is even and oils combine.

Pour the batter into a greased 8-inch square pan lined with parchment paper (or use a silicone pan) and bake for 20 to 25 minutes. Check for doneness with the tried-and-true toothpick method: a toothpick inserted into the center of the pan should come out clean. When it’s done, remove to a rack to cool. Resist the temptation to cut into it until it’s mostly cool. A large pizza cutter works well.

Serves 9 brownies.

Calories: 280, Fat: 26g, Cholesterol: 107mg, Sodium: 79mg, Carbohydrate: 26g, Net Carbs: 6g, Protein: 8g

Some notes: You can use Carbquik, but the shortening in it will clog up your sifter and contains baking powder, which is a no-no for brownies. That’s why I recommend plain Carbalose flour. These are INCREDIBLE when refrigerated. The original recipe called for 1 cup of sugar and 1 cup of brown sugar. The molasses give the taste of brown sugar, but do add a bit more carbs. You can omit it, but the brownies may come out drier. DO NOT OVERCOOK! Don’t complain to me they’re not moist if you leave them in the oven too long. Five minutes is all it takes to go from moist to dry.

Cocoa Brownies
Follow the Chocolate Brownies recipe above, but substitute the 8 oz. of unsweetened chocolate for 1¼ cups of unsweetened cocoa and add another stick of butter. Remember to sift the cocoa, too. These come out more "cakey" than the chocolate brownies.

Coconut Raspberry Muffins
Adapted from

I tripled the original recipe amounts and recalculated the nutritional information myself. I have no idea how she was getting six regular sized muffins out of the original recipe. You may want to add a little more sweetener depending on the tartness of the fruit.

9 eggs (room temperature - important)
1 cup coconut flour
1½ stick butter, melted
1½ tsp. vanilla
¾ tsp. salt
42 drops of EZ-Sweetz
1½ tsp. baking powder
8-15 tbsp water (see below)
1½ cup raspberries or blueberries

1. Heat oven to 375° F. Prepare muffin pan with a generous amount of butter or use a non-stick one.
2. Whisk or beat the eggs until whites and yolks are well-mixed. Stream in the melted butter while continuing to whisk. Add salt, vanilla, and EZ-Sweetz and mix until combined.
3. Mix the remaining dry ingredients -- coconut flour, and baking soda.
4. Mix the dry and wet ingredients together. Now you will whisk in water, one tablespoon at a time. The coconut flour will absorb the liquid from the wet ingredients like crazy. You want to get it to a consistency that will hold up the berries, but not be too thick. I usually end up using about 12 tbsp. of water.
5. Gently fold in the berries.
6. Divide among 12 muffin cups. Bake for about 15 to 18 minutes, or until just turning golden on top.
7. Let the muffins cool completely, otherwise they will fall apart very easily.

Makes 12 muffins.

Nutritional information for each muffin:
Calories: 205, Fat: 16g, Cholesterol: 189 mg, Sodium: 154 mg, Carbohydrate: 8g, Net Carbs: 4g, Protein 6g

Chunky Monkey Muffins

1 cup flax meal
1 cup almond meal
1 tablespoon baking powder
¼ teaspoon salt
1¼ teaspoon nutmeg
1 teaspoon cinnamon
24 to 28 drops EZ-Sweetz
1 stick butter, melted
4 eggs, beaten
½ cup water
¾ cup chopped walnuts
1 teaspoon imitation banana extract

1. Preheat oven to 350 degrees F; butter muffin pans.
2. Beat eggs until fluffy.
3. Add melted butter, water, and sweetener and mix. Add the dry ingredients and mix well.
4. Fill muffin cups a bit more than half way with the mixture.
5. Bake for about 20 minutes, until tops are golden brown. Allow muffins to cool in pan for a few minutes and then remove.

Makes 12 muffins

Nutritional information for each muffin:
Calories: 175, Fat: 16g, Cholesterol: 80mg, Sodium: 76mg, Carbohydrate: 4g, Net Carbs: 1g, Protein: 6g

Strawberry Shortcake

2⅓ cups Carbquik
¼ cup heavy whipping cream
¼ cup water
3 Tbsp. unsalted butter, melted
7 drops EZ-Sweetz liquid sucralose

Whipped Topping
¾ cup heavy whipping cream
4 oz. cream cheese
14 drops EZ-Sweetz liquid sucralose
1 tsp. pure vanilla extract
2 cups strawberries, sliced

1. Heat oven to 425°F.
2. To make the shortcakes: In medium bowl, stir Carbquik, heavy cream, water, EZ-Sweetz, and the melted butter until soft dough forms. On ungreased cookie sheet, drop dough by 6 spoonfuls.
3. Bake 10 to 12 minutes or until golden brown.
4. To make the whipped topping: In small bowl, mix and beat all ingredients except strawberries with electric mixer on high speed until soft peaks form.
5. Split warm shortcakes; fill and top with strawberries and whipped topping.

Makes 6 Strawberry Shortcakes

Nutritional information for cake:
Calories: 362, Fat: 32g, Cholesterol: 83mg, Sodium: 325mg, Carbohydrate: 25g, Net Carbs: 7g, Protein: 10g

Instant Flax Meal Peanut Butter Hot Cereal

4 Tbsp. Flax meal
2 Tbsp. Peanut butter
1 scoop Vanilla whey protein
14 drops EZ-Sweetz liquid sucralose
½ cup Heavy cream (optional)
1 cup Water, boiling

1. Add flax meal, peanut butter, vanilla whey protein, heavy cream (optional), and EZ-Sweetz to a bowl.
2. Pour in boiling water and stir. Use as much water as needed to achieve desired consistency.

Makes 1 serving

Sausage-Cheese Balls

3 cups Carbquik
1 pound bulk pork sausage
4 cups shredded Cheddar cheese (16 ounces)
½ cup grated Parmesan cheese
¼ cup heavy whipping cream
¼ cup water
½ teaspoon dried rosemary leaves, crushed
1½ teaspoons chopped fresh parsley or 1/2 teaspoon parsley flakes

1. Heat oven to 350ºF. Lightly grease bottom and sides of jelly roll pan, 15 1/2x10 1/2x2x1 inch.
2. Stir together all ingredients, using hands or spoon. Shape mixture into 1-inch balls. Place in pan.
3. Bake 20 to 25 minutes or until brown. Immediately remove from pan. Serve warm with sauce for dipping.

You can substitute 1½ cups finely chopped fully cooked ham for sausage. Omit rosemary. add 2 tablespoons parsley flakes and ⅓ cup heavy cream and ⅓ cup of water. Mix and bake as directed.

BTW, I used a cookie sheet with a silicone baking mat instead of a jelly roll pan. I also made the balls bigger. Stop laughing.

Tortilla chips
by chachu

Take some Mission flour soft-taco low-carb tortillas, cut them into triangle shapes with a pizza cutter. Preheat your oven to like 400. Brush the triangles with a tiny bit of olive oil and then sprinkle liberally with salt. Put them on a cookie rack (i.e. one with a wire bottom, not a sold metal one) and put that rack in the oven for a couple of minutes (check on them often, should only be a few minutes max). When they just start to brown and the edges start to curl, pull them out.

Totally respectable tortilla chips for nacho making (or salsa dipping or what have you).

Here are some more ideas from other SA Members as compiled by krushgroove:

Houston's Chicago-style Spinach Dip
by Todd Wilbur

One 12-ounce box frozen chopped spinach, thawed
¼ cup sour cream
½ cup chopped canned artichoke hearts (not marinated)
1¼ cups shredded Monterey Jack cheese
1 tablespoon chopped white onion
⅓ cup grated Parmigiano-Reggiano cheese
¼ cup heavy cream
¼ teaspoon garlic salt

Tortilla chips (see recipe above)

1. Mix together the spinach, chopped artichoke hearts, and onion in a microwave-safe glass or ceramic bowl. Cover bowl with plastic wrap, then cut a small slit in the center of the wrap so that the steam can sneak out. Microwave on high for 4 minutes. Keep spinach covered while you prepare the cream sauce.
2. Combine cream, sour cream, Jack cheese, grated Parmigiano-Reggiano cheese, and garlic salt in a medium saucepan over medium/low heat. Heat this up slowly for about 10 minutes or until the sauce reaches a simmer and thickens. Just don’t let the mixture boil.
3. Add the spinach mixture to the sauce and continue to heat over medium/low. Cook for about 10 minutes or until the mixture reaches a thick dip-like consistency. Pour into a bowl and serve with tortilla chips for dipping.

Makes 2 cups.

sometimes I do posted:

2 raw eggs
2 packets truvia or your favorite sweetener
2 scoops protein powder
1 handful of almonds

beat raw eggs, add in sweetener and protein powder. once thickened stir in some almonds.

I use this to kill sugar cravings. It's awesome because of how low carb it is & convenience. It makes a nice thick pudding-like texture and has some almonds for some crunch. I use it as an alternative to cottage cheese + peanut butter + protein powder (which is one of my favorite snacks) because it ends up being less than half the carbs of that while tasting just as good.

Just thought I would post about it in case someone was interested, though the common response from my friends is "are you eating raw eggs? "

herakles posted:

The super-easy salsa chicken recipe from the slow cooking thread is awesome. Recipe is as follows:
As many chicken breasts or thighs as you want to eat in the next week or so.
Enough salsa to cover them.
Throw in crockpot and cook on low for 8 hours.

I have modified the recipe as follows:
1. Pierce the breasts/thighs with a fork several times each and salt liberally before putting in the crockpot.
2. Add a splash of wine to the crockpot.

When it's done, I'll typically dump the whole pot into a colander and drain it for a couple minutes to get rid of the excess liquid, then pull out the breasts and a tiny bit of the leftover salsa and shred it up with a fork.

Not very spicy after 8 hours, but use mild or just make your own salsa sans chili peppers if spicy foods are going to be a hardship for your toddler.

TheCosmicMuffet posted:

Basically if anyone wants my recommendation for using shirataki noodles it's

1) cook your meat in butter and olive oil
2) remove meat and set aside
3) thoroughly rinse noodles
4) stir fry noodles in juice, butter, and oil from the meat
5) add meat back in with whatever sauce and eat

Edit: Imagine, you're trying to break your plateau with the 1000 calorie high fat day, right? Well. SHIT. This is better than scoops of cream cheese and macadamia nuts--it's hot food! Just set the meat aside in the fridge for a few days later.

xtravar posted:

I pimped this ice cream recipe in the last thread, but here it is again.

1. Whip Heavy cream with sugar free Jello Pudding mix
2. Freeze until ice-cream-like.

It's not as low carb as manually doing ingredients, but the consistency is a little better and the flavoring is all figured out for you.

Or find the sugar free Cool Whip [note: has 1.5carbs for EVERY TABLESPOON] and go to town on that (although it's pretty gross in comparison).

Sizzlechest posted:

I discovered these three flour-free cookie recipes that ought to be very simple to make low carb by replacing the sugar for liquid splenda:

Amaretti Crisps:
Chocolate Meringue Cookies:
Coconut Macaroons:

I won't have a chance to try them anytime soon, but if someone else is game, go for it!

TheCosmicMuffet posted:

I'm replying a little slow for the pace of the thread, but this is backwards.

Fast carbs before, slow carbs after.

This is a recipe for white chili that I'm bringing from the old thread:
Carton chicken broth (or make your own)
2 diced green peppers
1 diced red onion
several chicken thighs (not breasts), leg meat is also fine
a large block of gruyere cheese
sherry peppers (make your own is best, to do this, get dry chipotle peppers, and red peppercorns, along with any other hot peppers you like, such as scotch bonnet--and put in a decanter or other glass bottle--then fill with sherry and allow to sit for a month).
Fresh parsley, fresh thyme
cumin, cardamom, cayenne powdered (you'll probably have to grind the cardulmarmotmim)
6 fresh jalapenos
8 fresh habaneros

prepare, 1h20 minutes before main cooking, the chicken broth, by cooking it on low with the habaneros in it, until it burbles and jeorbles. Then allow it to simmer. Leave it open topped.

After that time has passed, while the broth still simmers, Chop up the jalapenos, throw them in with the green peppers, onion, fresh parsley, and fresh thyme--which you can dice, or whatever you like to do with fresh spices. I tear mine up by hand for that *reaches back into space between teeth and cheek* 'what the fuck is that?' *stares at finger* authenticity--into a pot with water (not the simmering broth pot! A different pot).

Fry, in a pan, the chicken with the dusted spices until thoroughly coated. Olive oil helps. Assume it was an ingredient from earlier, I just forgot to bring it up.

Carefully pick habaneros out of chicken broth. Dump in main pot. Dump chicken in main pot too. Edit: heh. It's the broth you keep and dump in with everything else. Toss the habaneros, or dare someone stupid to eat them.

Grate Gruyere cheese, and set aside.

Allow pot of comestibles to cook for 30-40 minutes on low. Stir occasionally. Cover when not stirring to avoid escaping flavulons.

When the time feels right, and the jalapenos no longer have that impudent fresh fullness to them, but are instead *ground* down by the process of becoming deliciuos; utterly broken and willess, put the gruyere into the mixture, and stir continuously to mix cheese into broth such that you do not know the cheese is there--best to add the cheese carfully bit by bit to avoid an overcheese of some kind. You can also add a small amount of cheese and throw in a little sourcream or heavy cream, but MARK MY WORDS it is not the same as ground gruyere.

You will need some salt and pepper at this point. This is entirely up to you to execute.

Now pour in the sherry pepper sauce to taste. When using sherry peppers, you do not pour the peppers or corns in--you are just using the spice-impregnated sherry to do the work for you. I personally use about 3/4 of a cup. But all these quantities are rough, to say the least. Use portions you're comfortable with. I tend to cook for an army, because I am mentally retarded.

You can add various vegetables to this if you like, or secondary meats like chorizo, or calamari (ESPECILALY calamari, holy fuck that was a good one--make sure you don't over cook it though--it gets a wee bit rubbery).

Also, you can get more fearsome with the chicken broth segment of the preparation.

Also you can add white wine to the water bath for the veggies, along with olive oil. But the killer broth and separate pieces are the main part of what keeps it good.

Potash posted:

Trip report for the chorizo chicken:

First off, here's what chorizo looks like for the sheltered among you:

4 frozen boneless chicken breasts with skin go on top. Didn't even really bother smashing the chorizo down that much. Topped with a drizzle of Tapatio hot sauce because hey why not?

8 or 9 hours later I shredded it all up with some forks

The result tastes pretty good by itself, but for my purposes I loaded up a little low carb tortilla with as much as I could fit on there and a little cheese.

This was the best thing I ate all day. I had 2. A little on the messy/juicy side but freaking delicious.

ithecho84 posted:

50gr flax meal
1 Tablespoon cocoa power
1/2 teaspoon baking powder
splenda to taste
2 T natural peanut butter (heated to make soft)
1 T water, or to a thick brownie batter consistency
1/2 scoop of chocolate protein powder
1 egg

Mix the heated peanut butter, egg, then add the dry ingredients. Put the water in and mix, adding more water if necessary. Put it in a shallow bowl, and microwave for 10 seconds at a time (you should only need to do it once or twice)

It should be around 5g of net carbs, depending on how much splenda you used. If you're really feeling up to it, melt a little bit of cream cheese, mix with some splenda and put a thin layer on top. You can substitute the peanut butter with just butter if you want to shave some carbs off.

starless posted:

I just did this and holy shit it's good.

1.5 lemons, freshly squeezed
5 drops ez-sweetz
Tall glass of water

Best lemonade I've ever had.

Etrips posted:

Recipe time! (Courtesy of the gf)

Low-carb Carolina Style BBQ (a work in progress!)

2 cups Apple Cider Vinegar (organic unfiltered) * 1 Carb per serving
2 tablespoons Chili sauce 1 Carb per serving
1 tablespoon Red Hot Chili oil
1 tablespoon liquid smoke
½ tablespoon Oregano
½ tablespoon Basil
1 tablespoon Garlic Powder
1 tablespoon Crushed Red Pepper
6 drops EZsweet (start around 4 and work up to taste)
Salt and Pepper to taste
Xantham Gum (add this last)

Start with a medium sized bowl. Add the vinegar, chili sauce, chili oil, liquid smoke, oregano, basil, garlic powder, and red pepper and whisk. Then add the EZ sweets starting at 3 drops mix well. Then add more until it reaches the sweetness you’d like. Adjust the amount of chili sauce, red and black peppers for more kick. Once you have the flavor you’re looking for, slowly add the Xantham gum by whisking into the mixture until it gains a more sauce like consistency (I normally grab a pinch at a time and spread it in slowly while mixing for a total of about 4 big pinches).

GodsGiftToWomen posted:

I prepared some noodleless pound lasagna last night

1 pound ground beef
1 pound mild Italian sausage
1 pound spinach
1 pound portabella mushrooms
1 pound mozzarella cheese
2 pounds ricotta cheese
2 eggs
1 onion
1 garlic bulb (might use two next time myself)
1/4 pound sliced sandwich size pepperoni
Quite a bit of parmesean or romano (it had been in the fridge forever and was hard as a brick)
Basil 1-2tsp
Parsley 1-2tbsp
Salt and pepper
1 jar of low carb spaghetti sauce – I found some 3 net carb/half cup stuffs (6 servings per container, for 18 net carbs for the whole thing—fucking lasagna has 10 servings at least so like 1.8 net carbs from the tomatoes per serving)

Brown the meats, drain fat, add the onion (chopped), maybe a clove or four of garlic, lightly carmelize the onion.
Sauté the mushrooms in some butter.
Rinse the spinach, roughly chop it, let steam until whenever.
Mix the ricotta, 2 eggs, basil, and parsley together. Add some salt and pepper. Maybe a clove or four of garlic.
Grate the parmesean and the mozzarella

Locate a suitable sized pan 13x9 was almost too small.
Put down a carpeting of pepperoni
Layer ricotta, mushrooms, meats, sauce, romano/parmesean, mozzarella, spinach, and some more smashed garlic (maybe a clove or four of garlic) however you deem most appropriate.

I did a piss poor job of layering and it still came out fantastic.

I baked at 350 for at least an hour (maybe an hour and a half) and then turned off the oven while we went to the store.

We excavated a few pieces upon our return and gobbled them up. The bottom of the pan had a good amount of liquid in it which we scooped out and then later, elevated half the pan and paper toweled out three/four times until it was gone.

Refrigerated overnight.

Delicious for breakfast.

Raul Sinropa posted:

cauliflower pizza. Here it is.

1 cup cooked, riced cauliflower*
1 egg
1 cup mozzarella cheese
1/2 tsp fennel
1 tsp oregano
2 tsp parsley

**pizza or alfredo sauce
toppings (make sure meats are cooked)
mozzarella cheese

Preheat oven to 450 degrees Farenheit.

Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Place under a broiler (grill for the Europeans) at high heat just until cheese is melted *


*I use frozen cauliflower prepared according to package directions. After cooked and slightly cooled, I shred cauliflower with a cheese grater, and then measure for the recipe. (Don't pack down the cup with cauliflower. Just fill it with a spoon or the cup itself.)

** The pizza sauce I use is Great Value Pizza sauce from Wal-Mart. At only 3 net carbs per quarter cup, you get a lot of punch for little carbohydrate pow.

*** You can try re-baking the pizza at 450 once you add toppings if desired, but the crust is not quite as crusty. There is a minimal difference, so see what works best for you.

Credit to the goon who posted in this thread. don't remember who.

Hamburger Helper/bunless burger ideas

chachu posted:

This is the dumbest, simplest recipe. It is so good. Brown ground beef in a pan. Add a whole bunch of cheddar cheese, as sharp as possible. Add a bit of low-carb ketchup. Eat it.

I don't know why it's so good, but it really really is. Satisfies my need for comfort food better than any gross Hamburger Helper could.

swampface posted:

I leave out the ketchup but put in a bunch of garlic powder, dried chives, onion powder, salt and pepper. Occasionally some cayenne or red pepper flakes. It was all borne out of being too lazy to make burgers. I tried putting an egg in once, but it didn't really work out that well. I eat this 2-3 times a week. I change up the cheese type with whatever is laying around.

Shalinor posted:

Ground beef, ketchup, relish, mustard. Add each slowly, usually you end up with a fair amount of ketchup, a bit of relish, and minimal mustard. This is how you actually make sloppy joes without using that shitty packaged flavoring crap.

Throw it on a low-carb bun, or throw something else solid into it to break it up a bit if you want to avoid the bun.

Lixer posted:

I do something similar that I call bowl lasagna. Brown some beef, mix in a few spoonfuls of pasta sauce (I found a tomato alfredo with 3g carbs per 1/2 cup or so) then top with an italian blend of cheeses. Easy and good.

I actually make this when my boyfriend makes hamburger helper for himself. He says it's too meaty if he uses a whole lb so I take some for me!

Gripen5 posted:

I do something like this except with hot sausage (sometimes chicken or turkey sausage too). Don't know why I didn't think of ground beef.

spatter-free bacon baking

intensive purposes posted:

Another oven method, but all I do is:

1) lay bacon on a foil-covered cookie sheet
2) put in oven, then turn oven on to 400 degrees (don't preheat)
3) let bacon cook for 15-20 minutes before taking out of oven
4) use a spatula to remove the bacon from the sheet onto a plate (could put a paper towel on the plate but I don't think it makes a big difference)
5) let cool a bit before eating

Yeah it takes about 15 minutes or so, but it doesn't require much prep or watching. It comes out perfect every time for me and there's nothing to clean.

Here are some more ideas from other SA Members as compiled by Lixer:

Chachu’s Cheese ball:

Book of Blue’s Chicken Cream Soup

Mistress Khary reports on Diana Carpenter’s Heroin Wings

Lixer’s Creamcheese Flan

Chachu’s Cheesey Cauliflower Bake

Mistress Khary’s Most yummy chicken breast EVAR

Frown Towns Sweet Cinnamon Pecans

Other recipes:

Steak in a cast iron pan
Low-carb Pesto Pizza
Stuffed Bell Peppers and Cabbage
Shirataki noodles in peanut sauce
Brussels Sprouts with Bacon and Cheese
Low Carb Eggnog
Bavarian Apple Cheesecake
Shrimp Ceviche
Omelot Muffins
Herb Crusted Tuna Cakes with Lemon Aioli Sauce
May 07, 2007

Just give me all the bacon and eggs you have. Wait...wait. I worry what you just heard was, "Give me a lot of bacon and eggs." What I said was, "Give me all the bacon and eggs you have." Do you understand?

Success stories.

Weight was 280+, height 5'9" (BMI 41+). Struggled with weight loss, hunger, lethargy, etc. I exercised at least 30 minutes every day and didn't lose weight. I stopped exercising, but kept weighing myself and found zero difference.

I heard about the documentary "Fat Head" from some site on the web and rented it. It blew my mind. I was extremely skeptical since there are so many charlatans. So, I started doing research. I bought "Good Calories, Bad Calories," read papers, learned more about the human body than I ever thought, and keep doing so. I tried going low carb and haven't looked back. Immediately my hunger cravings dropped dramatically. I got more energy while eating less. I'm about 240-242 right now and hoping a new exercise program will kick start more weight loss.

I got my blood test results back and the improvements are really dramatic. I was diagnosed with a fatty liver 15 years ago. My SGPT was 65 in November 2009. For the first time I can remember, my level is finally within range (45). My cholesterol still stinks, but my triglycerides have gone down significantly (197 to 158). Fasting blood glucose went from 88 to 80.

Capt. Carl
Glad to see this thread. You CAN workout with lots of energy on low-carb too. I've been 'zero carb' (carnivore) for 4 months with no plan on stopping and I've been progressing well with my lifting. I have lots of energy and for the first time in my life I have almost no gas ever, no digestive discomfort, and no more shitting problems. No fiber, high meat fixed my gut! It's an easy plan to follow as well. Eat only from the animal kingdom with the exception of carby things like milk or excess liver. It took a while to get acclimated but it was well worth it. Having IBS was hell. Another bonus is I never get cravings anymore unlike when I was on the conventional 'paleo diet' which allowed fruits, vegetables, and nuts.

I've been eating ketogenic for years but I tried zero carb for a while this year after reading a PDF copy of Stefansson's book. Pussed out after 3 months because I wanted to eat some fruit. Now that I know there's another goon doing it it makes me want to go back and try again. I felt great on it, rock solid energy levels and a number of minor health issues I had cleared up.

Comrade T-bone
I've been on a the Atkins diet since May and I've lost nearly 80 lbs. I've been on initial induction phase for the entire time.

Dr. Video Games 0089
Speaking of steamrolling, here is a graph of my progress

I want to hit the 180's already!

A low-carb/paleo success story:

I had 2 weeks notice that I had to do a PT test (Air Force).

On 23 February I did a test run and had the following results:

Height: 5'9
Weight: 184
Waist size: 34.5"
1.5 mile run: 14:28 (fuuuuuck)
Pushups: 62
Situps: 32

On 11 March, here were my official results:

Height: 5'9 (obviously)
Weight: 186 (???)
Waist size: 33.5"
1.5 mile run: 12:54
Pushups: 62
Situps: 40 (still shitty but whatever)

The minute and a half improvement on the run and the inch off the waist in 2 weeks is what I'm most proud of. All the guys I ran with were talking about carbing up for the 3 days prior to the test, and I knew not to waste my breath.

I've gone from a woman's size 26 jeans to 16 jeans, 3XL shirts to a large/medium in under 6 months. Thank you, ketosis.

Just wanted to say THANKS to the OP for making it so easy to really understand the low/no carb thing. My brain will easily allow me to apply science to my body, and the last two weeks have been a lot of fun. Until now all proper diet stuff has always just registered with me as 'advice' and christ I hate advice.

I used to be big and lean, but a fucked knee (torn meniscus) kept me idle and on my ass for two years and I fattened up big time (6'4" 230 pounds). Surgery in November fixed the knee, so I joined the gym two months ago to kick myself back into shape. I regained my heart and lungs, and saw muscles popping out as was expected.

For those two months my weight stayed the same, 230-228 pounds. Day in and day out, and that was with what I thought was a good diet. But I figured whatever fat melted off was replaced with denser muscle, so I wasn't complaining.

I read your post, thought what the fuck I'll try it out, and BAM I'm shedding pounds. My strength, recovery, size, heart and lungs are exploding.

For the last 10 days I've been eating less than 50 grams of carbs a day, high protein and fat (as much meat and some high fiber veggies/grains as I can stuff into my gut every 3-4 hours before 6pm).

So far I'm down to 221. 2 pounds just over the past weekend, a pound the next night, half a pound last night. DAMN!

So I expect things will slow down, but I'm going to keep this up.

So again, thanks for taking the time to write that stuff, I'm inspired as hell and come back to it every day to re-read parts I forgot.

I'm a 5'4 gal and in September weighed 122 pounds. I didn't have a whole ton of weight to lose, just wanted to be fitter and more active. I'm around 112 or 113 now and I'm not a ketogenic low carber, just have reduced them so I browse this thread mostly for ideas rather than a strict guideline. I reduced carbs to 30-35% of my calories for four months, then as I lost more fat it slowed down so the last couple months have been 20% carbs on average though a lot of days I go down as low as 12-15%. I usually get 50-100g of carbs a day.

Exercise is lifting heavy 2-3 times a week, running 2-3 times a week (more often for a couple months when I was preparing for a 5k race), biking 1-2 times a week and this past month ice skating once or twice a week but I'm more just learning to skate so it's not a huge workout.

Okay, since a few people were posting their low-carb progress pictures, I figured I'd add mine. All but 5 lbs from the before picture was lost on low carb.


urgh. THE VERY DEFINITION OF FAT MOM. About 160 lbs.


128 lbs on my scale this morning.

The day I started low carb:

A couple of weeks ago (excuse my dirty mirror):

I'm pretty ecstatic with my results and only have just a few more pounds to go. THANKS, LOW CARB.

Dr. Retarded
I am down 26.5 pounds in 51 days, but I look like I have lost more than that and I am in pants that didn't fit last year at this weight, so my body must be smaller.

Norville Rogers
As of today I'm down 24 pounds and the girlfriend is down 8 pounds in 4 weeks thanks to all the help from this thread and others.

Bottom Liner
Beginning of Feb


thats 14.5 pounds and 4.5% body fat loss by doing low carb and starting strength with dumbbells. Just got an actual bench and barbell set, can't wait to see what progress I get now.

I've lost 15 kilos after a month of low carb (and a lot of exercise) this shit is fantastic.

Edit: I'm including the week where I ate lots of oranges because I was still sub 50g and lost weight that week.

Full Battle Rattle

Weighed in today at 193, two pounds below my goal weight. I haven't weighed this much since '05. I'd just like to thank all the people in this thread, and especially the OP. Little did I know what I had stumbled about about a month ago when I decided to give the low-carb diet a try. Thanks again everybody!

I have recently started back on the trail to good health. Man, am I glad I found this thread. Thanks, Sizzlechest. I have lost weight in the past and gotten into fairly good shape, but I was hungry as hell most of the time which ultimately lead me back down the path of total failure. At my lowest I was 170 and pretty slim, but still sort of flabby and weak. Over the last 3 years I have gone back up to 225 of fatty fatness. Barely fitting in size 38s is not a good feeling for me. I had been in the mindset that so many others in this country are; that fat is bad and fat-free is the way to go to lose weight. Before when I lost weight I was probably eating something like 1200 calories a day and doing over an hour of cardio. Sure, I lost most of the weight fast (probably a lot of muscle too), but I would be constantly starving for something to eat and completely wiped out.

Now I am doing low-carb, and it's fucking awesome. Already in one week I have lost 10 pounds (water weight mostly) and yesterday I started getting the oh so nasty but oh so good ketosis breath and taste in my mouth. Best of all, I feel great and have plenty of energy for working out and doing my normal everyday shit. Not to mention the fact that I never feel hungry. It has been a struggle to eat enough calories everyday, and this is coming from a guy that had no problem packing away 4,000+ calories a day in junk and then downing some beers the same night. My GERD has now almost completely gone away.

My plan is to stick to this...forever. Honestly, I feel like I am really getting away with something here. My coworkers see the food I have brought in and scoff and then go back to nibbling on their lettuce and carrots and starving themselves. Most of them are also trying to lose weight but have no idea how wrong they are. I hope to show them.

Well, I just started this on March 29, and I've been hovering right around 50g of carbs a day since. Maybe a few more, maybe a few less. I'm counting them, but I don't put out enough effort to measure a third of a cup of almonds or whatever, so I might eat two servings (4 net) instead of one (2 net). Not a huge deal to me anyway.

That said, I don't own a scale, but I've definitely lost some weight - not only can I see it in my appearance, but I can now fit into some clothes that I couldn't previously fit into - which is why I finally decided to try something. I didn't want to go up another pants size. That's awesome - and this is by far the easiest thing I've ever done in regards to losing weight. It feels so awesome - and at the same time, like I'm cheating the system somehow.

My max weight was 240 a few years ago. I don't know my exact weight, but I know I'm in the 210-220 range at the moment. Trying to get back down to 175-185 - that's where I was when I was lifting and playing sports in high school - and in the best shape I've ever been in.

Thanks Sizzlechest for your work on this thread, and thanks everyone else for the push I needed - just reading your stories and results were enough for me to believe I could do this and make it work.

*goon high five*

I do <30g a day.

In other news, been doing low carb since February 1st.

Today down to 188 from 210. I'm 6'1" and fairly broad, 44 in chest. Down to the weight I was during high school soccer. Fucking awesome thanks guys!

So, as of the 15th I've been doing low carb for 2 months. All but maybe 3-4 days have been under 30g carbs. Even though I've only lost 6 lbs, I took a set of pictures today to compare to my "before" pictures and there certainly is a difference. It's not enough to warrant a posting of them now, but I promise I will post new ones around May 15th.

In addition to lowcarb I've been doing yoga 2 days a week consistently for a month before I started dieting and a month before today ( I had to take my first month of low carb off since it kicked my butt too much) and I started lifting+cardio at my dinky apartment gym at least 2 days a week for about 3 weeks now.

I'm within 10-15 lbs of my goal weight, but being stuck at 150 for a month after all that is frustrating. Still, the photographic proof is 10x more morale boosting!

Man, I weighed in Saturday and I now weigh 225 at 6'1, down from 262 6/8/09 and 285 1/1/09. Lost 2 inches on my unflexed bicep and gained 1.5 on my flexed bicep in the past month alone. I forget all the rest of the measurements but I've been on an emotional high all weekend after seeing that 225 on Saturday and again this morning.

Thank you daily bacon, eggs and sausage for all you've done for me.

I started eating a low carb ketogenic (<30g net carbs /day) diet on December 14th 2009. My starting weight was 370.6 pounds. I'm 6'3" tall.

On March 1st 2010 I won a Biggest Loser style contest at work with a 13.8% weight loss (319 pounds).

As of this morning April 28th, I'm currently at 305. This averages out to about half a pound a day (0.48/day) of sustained weight loss. Hooray for no longer being in the morbid obesity area of the BMI chart!

The diet is very easy to stick to as long as you plan your meals in advance and keep your fridge stocked. I tend to have a cheat day or so a month but they are increasingly less and less satisfying.

I try to play racquetball twice a week and participated in a long distance swimming challenge this spring.

My short term goal is 260.

245 pounds - peak fatness:

180 pounds - right now:

I'm so far from being done, but I feel a million billion zillion times better and am far more functional as a human being. Low carb changed my life.


Diagnosed with Type 2 Diabetes and hypertension at the end of January. Remembered my high school health classes mentioning carbs become sugar. Sugar being bad for me now I wanted to cut them out. Found this thread and got started. Last weigh in at the docs had me down 42lbs from my first appointment.

At the time of my diagnosis by blood sugar was 245 and my blood pressure was 149/100.
As of this posting my blood sugar is 79 and my blood pressure is 99/62

Thanks for all the info, you have all effectively saved my life.

Hood Ornament
Okay I'm being brave, posting starting and progress photos in 3...2...1...

Starting point: 5'4" and 147 pounds SHIELD YOUR EYES

Progress point: 5'4" 127 pounds

Before photos makin' me wanna barf~~~~~

My original goal was 125 but I will probably go more towards 120, depending on how I feel.

Alright, so it's been a full month for me now. I didn't have a scale at the beginning, so I don't know where I started exactly, but it was in the 230-240 range.

As of this morning, I'm down to 220.

I originally thought that I was in the 210-220 range before I bought a scale a few weeks ago. I'm just guessing now that I started at a higher weight than I thought I did. Either way, I don't really care. The highest I've ever weighed on a scale was 240 - and I know for certain that I've lost > 10 of those 20 pounds on this plan.

About two weeks ago, I went from < 50g carbs down to < 20g carbs, which was a very easy transition and that's when my weight loss really kicked in. I'm still not doing much exercise other than long walking trips every few days - I'd like to just increase the frequency of those at this point.

My breath is definitely different, but it's not nearly as bad as I thought it would be based on what everyone was saying in the thread as well.

Anyway, I still contend that this is the easiest thing I've ever done in regards to weight loss, and I can't see ever going back to how I was before - eating more carbs in a single meal than I eat now in several days.

Suppose I'll post some pics.

First one is from 2007. No, I haven't been dieting since then, but I figured it was a good time frame. I think I was 270. Last May 2009, I was 279 (no pics from that time frame, though). I started "dieting" then, dropped 20 lbs in a few months, then kind of lost interest until January where I started doing low carb.

Second pic was about 5 minutes ago, 236. Still fat and look like I'm 16, but making progress. Thank god I cut my fucking hair

I was 5'10, 206 lbs, and have high blood pressure and have been on pills for that for about 2 years. My blood pressure 3 months ago was averaging about 145-155 over 85-95. I started this low carb way of eating, and now weigh 189 and my blood pressure now is about 120/78, and I feel great. Still a long way to go though.

My story: read GCBC the summer of 2008 and it blew my mind away. Start off with a general low-carb Atkins diet which has since evolved into more of a Paleo-esque diet (mostly just eating real foods and avoiding sugar, wheat and gluten grains, and excess PUFAs).

I went from 205lbs and a size 34 or 35 waist to now 165lbs and size 31-32. All without exercise (although I have been doing a Body By Science exercise routine recently. 12 minutes of high intensity, super slow strength training once a week).

It's been roughly 7 months since I've changed my eating habits to follow the low carb Atkins diet. Because of the knowledge gained from this thread, I'm not sure if I can say I actually follow the Atkins diet specifically anymore, as I generally eat not-atkins-approved snacks perhaps once every week or two (KFC popcorn chicken and breaded chicken strips always tempt me). Still, the general rule of low carbs (no bread, keep "cheat meals" rare and so forth) has been my prime directive. A daily, 2 mile walk doesn't hurt either.

All in all, I started at 332. If I am to believe my weight scale this morning, I'm around 263 today. Almost 70 pounds lighter.

A lot of posters have taken to cataloging their daily routines, and while I think it's one of the best things any dieter can do, I wanted to mention that I have never counted a calorie, nor do I know in detail the deficiencies of my diet. This leaves me in the dark regarding the specifics behind my routine (I take a vitamin and fiber pills every morning to insure proper nutrition), but I have always been terrible at keeping up with records. Regardless, I find myself incredibly comfortable with my diet, with carbs being the only thing I keep tabs on and only in my head. To be so content and still lose weight is a unique feeling. I like to think - in a small way - that I am a bit of proof that even a less-than-optimal low carb diet can still be successful.

Thanks go out to krushgroove for compiling the rest of these...

I've lost 100lbs and about 50% of it was in low carb, I should probably post some kind of success story or some photos but fuck yall go eat some meat.


Due to this thread I went from weighing ~198lb to 163lb in 4 months, and I look and feel better than I ever have.

Now I only wish I'd taken before and after shots, anyone starting this "diet"... TAKE PHOTOS.

By the way, one more low carb transformation:

I love you low carb thread, now I'm moderate carb bulking

So, I've lost about 30 pounds since the middle of March. Here is a progress pic:

March 20th - April 30th

Ketosis is neat.

Dropped a couple of pant sizes and a lot of my PCOS symptoms are starting to lessen.

Also 30 lbs down since March 7th.

Hot Damn!
Down 50lbs today from February

100.1lbs lost, 11/1/09 - 5/21/10

God damn, I lost 47 lbs in 6 months and thought I was doing great. 100 lbs / 7 mo. is insane.

I've done 49 lbs over exactly 1 year, and I'm excited about it. There was a big gap of "fuck it all" in there, too.

I was not entirely sure when I posted about my phantom insulin response to diet soda, but look at the very end of my chart now.

I'm sticking to one a day at most from here on out.

Random embarrassing pictures so you all feel better about yourself. Not big enough for the major transformation thread, but I'm happy so far.

Shitty picture, but I'm the fat lesbian on the right, obviously

Down from super obese to just fat, hooray! Starting to casually lift now so hoping that'll spur some weight loss. I'm confident that soon I will be in the best shape I've ever been in

Cross-post from the transformation thread. Here are my newest progress pictures!

Brown Moses
I've now reached 84kg from 88kg after two weeks, and now none of my jeans fit, and my belts are barely small enough to keep them up.

I love this diet. After a month of half assing it and going out for carby dinners a few times a week with my girlfriend, I'm still down 8 lbs.

Once your brain gets over the fact that you can feel that fat oozing out with every bite, its amazing. So rich and delicious. And it's so filling that, for me at least, one sausage can double as a meal. They are just ridiculous.

Edit: I've also given up trying to argue with people about this diet. Was out for lunch with some coworkers that were talking about the evils of fat and how vegetarianism was awesome. I just sat there and quietly ate my double cheeseburger with bacon and a fried egg. Bunless of course.

Passed the 300 psychological barrier with a 299.0 weigh in this morning. My starting weight was 370.6 pounds.

My six month low carb anniversary is June 14th.

Fish In Space
I just weighed in this morning. 138 pounds, down from 147 on March 3. (5'4" female)

Eat bacon. Lose weight. Live the dream.

I'm a chronic thread lurker, but I figured I'd share my experience after my weigh-in this weekend, but first: BACKSTORY.

Back in December I noticed my breathing was really shallow and as any normal person would do I decided to see a doctor about the issue. The verdict? I had apparently blown up to 285LBS (I'm 5'11) and my horrible fatbody had somehow packed on enough fat to actually obstruct my breathing. This was enough to break the insulin-fueled delusion that I was just "a little chubby" and brought on the realization that I was in fact "fat as hell".

With my denial shattered I used the doctor's suggestion and common knowledge to place myself on a caloric restriction diet and started some light exercise (walking) for about a month without seeing any *real* results so I did what any goon would do- I ventured into the forbidden W&W subforum for alternate solutions. After researching all the different diets people were using and reading the science behind them I settled on low carb.

I didn't slowly ease myself into it, I didn't bargain with myself... I dropped straight to 20g carbs per day and weathered the 2 weeks of lethargy and misery that came with it (No nightmares though). Even through my malaise I noted that after lunch I had no variance in energy levels which was a HUGE difference since up till then I'd be practically in a coma after lunch- I took this as a positive sign and got more and more bold with the foods I allowed myself. I now happily consume almonds by the truckload, bacon several times a week, and more cheese than the average household eats in a year (Thanks for talking about Havarti TCM- you changed my life).

The result so far:
February - 285
April 1 - 257
June 5 - 235 and still dropping

Thanks to everyone for all the sperging laden with great advice- it almost pains me to say a thread on SA actually changed my life, but it has!


So I have been on this low-carb thing for about 5 months now. Lost just under 50 lbs so far, its been at a really consistent rate with 3xweek trips to the gym doing some pretty good workouts.

Anecdote time. This is my second go-round with low-carb. The first one lasted around a year, and I followed the guidelines in the Atkins book pretty well, lost about 45-50lbs and called it good.

I started eating "normally" again, but with a redefined sense of 'normal.' I cooked a lot, never, ever ate fast food, never ate white bread, didn't eat anything with added sugar, etc etc.

The weight more or less stayed off. I gained a little, but I was pretty active, and if I noticed that I was getting plump, I'd dive back into Induction (Super low carb) for a couple of weeks.

This diet is killing me. Had 20 hot wings with a shit ton of ranch dressing for dinner and I'm losing weight every single day.

Ive been dong this exactly a month and I have dropped to 151.5. Now I wasn't really fat at all to begin with I was just trying to cut down a bit since I had gained a bit from not working out regularly. Went from 159.0->151.5. It seems like most people are doing quite a bit better than this though? I know a fair amount of that is water weight that I am gonna get back the minute I go back to 200g of carbs per day.

linus the bear
I've been on this diet for about a week and a half - two weeks now. (Not sure when to classify when I started because I was eating two banannas/apples a day for a while because I thought they were low-carb )

After trying the old 'starve myself, eat once a day, smoke a pack of cigarettes, eat under 1000 calories thing' this is the first real 'diet' I've tried.

So far I've lost close to ten pounds, which is really exciting. (although most of it is the ten pounds I gained since quitting smoking) Especially because I get to eat massive quantities of meat and cheese and eggs. My faves.

...I'm off to make some bacon wrapped meat.

I've gone from 150 pounds in mid-March to ~137 pounds today (at 5'7").

Holy moley after all that bitching I think I'm losing weight again. My weight was at like 197 last week but I lost bunch of weight last few days or something. Now I'm at 191.8

Damn I think my scale is fucked. And using wii fit as a scale is working pretty nicely haha

Thanks go out to Lixer for compiling the rest of these...

book of blue
I've been low carbing for about 3 weeks, and I lose slowly too. I am 5'3" (more average than small, but whatever) and my highest weight was 151. I dropped to about 143 through calorie restriction over... damn, probably 9 months. Then I was less strict and went up to 146ish, which is when I started low carb. I dropped back to 143 in the first week, all water, and since then have lost about a pound a week. To be honest, I'm not in too big a hurry to lose weight, as long as the scale is going in that direction, I'm happy! Although, my boyfriend just dumped me so I'm kinda stoked to look better than when we were dating. And my new apartment has a sweet gym.

Well if you think you've evolved in the last 10,000 years the ability dodge the entire family of metabolic disorder diseases feel free to eat whatever the fuck you want.

As for me I've never felt so GODAMNED GOOD in my entire life. My muscles are exploding and my fat is melting. I feel like I have limitless energy. My wounds speed heal like I was a kid again. I never feel uncomfortably hot or cold regardless of the temperature. My heart now beats like an atomic clock.

Reporting in: been doing low-carb for a month now, generally staying <30 carbs daily. I've lost 15 pounds. 5 were in the first week and a half or so, water weight. But that still means 10 pounds of fat are gone. I'd been on a plateau for a while after losing 30+ pounds while eating whatever, courtesy of the picking up heavy things exercise plan. No telling how much fat I actually lost, all I know is my pant size went from a tight 38 to a 32, and I can fit into a medium shirt if it fits over my chest and shoulders, and have thrown out all the XL sizes. My lifts have stagnated a bit, but I can tell I'm not really losing any muscle because my pants and shirts fit better around my gut.

And I can eat all the cheese, pork rinds and salami I want...I've been telling everybody about this shit.

the other hand
I haven't posted here, but have been lurking and doing a low-carb diet along with regular exercise since late February. I'm 6'2" and have gone from ~235-240 to 190 since then, and size 40 jeans to (just barely) size 32. My goal is to hit 180 or so. But even now, I'm getting compliments at work and am noticing a real difference in the way people look at and treat me. And the difference in the way I feel on a daily basis is amazing. I was starting to have some health issues, and they've simply gone away along with all that fat. I'm going to have to recreate my entire wardrobe and couldn't be happier about it.

I want to offer my sincerest thanks to everyone who's been posting in this thread -- especially those if you that have been answering all the newbie questions and those of you that have been posting about your good results. You've given me the knowledge and motivation to get this far.

I know it's been covered several times in the thread, but if anyone's got advice for losing those last ten stubborn pounds, I'd love to hear it.

Thanks again -- you guys are the best.

Bottom Liner
I finally hit below 200lbs today. Fuck yes. 46lbs lost so far, goal is 50, then switching to metabolic diet and starting lifting.

A work safe transformation picture, if you want to add it to the progress section, Sizzlechest. I added it to the Ultimate Transformations thread, but it is a low carb transformation as well.

Low carb (55 pounds down, 30 or 40 more to go!) and a haircut works wonders.


Yesterday! (camera time stamp is wrong)

Drew Carey
So how’d he do it?

"No carbs," Carey says. "I have cheated a couple times, but basically no carbs, not even a cracker. No bread at all. No pizza, nothing. No corn, no beans, no starches of any kind. Egg whites in the morning or like, Greek yogurt, cut some fruit."

He snacks on fruit, and for dinner he’ll have grilled chicken and steamed vegetables and water. "I don't drink anything but water," he says. "No coffee, no tea, no soda."

When I started my diet 5 months ago tomorrow, I weight in at an alarming 330 pounds. Now that I've been doing the low carb diet along with going to the gym 3-4 times a week, I'm down to a more reasonable 245.

Still want to get down to 200 soon, but my initial goal was to 230 for an even 100 pounds lost. No pictures to put up for a before and after, but the difference is grand. Unfortunately, I still have a good amount of fat hanging right above my waist that will probably be the last to go, even though it was the first area I wanted to go.

I finally reached the goal weight I set back in February.

95kg -> 75kg (207 lbs -> 165 lbs).

Only the last 10 pounds or so was on low carb but this is the only diet I can see myself doing for the rest of my life. I'm not done yet though I still have a lot of belly fat left (while there is virtually no fat left anywhere else).

I haven't checked in for a while, I've been doing low carb since March. I've sort of settled into a routine, I'm a weirdo that can eat the same thing all the time and not get bored. I've lost over 70 pounds now. Going on my second date with an attractive female tonight, first time I've been able to say that (that she's attractive at least) in a long fucking time. Much love to everyone in this thread; sizzlechest, TCM, SpaceWeed, chachu particularly.

Been doing this since Mid-late August. I started at 187 Pounds, as a 5'7" male and I'm now down to 162 as of this morning.

I got down to 175 just standard low carb but I plateaued, starting using some supplements and while I wasn't working out for 2 weeks due to work still dropped to 168. Started running again last week and I'm at 162, so overall I'm satisfied. I'm going to try working in intermittent fasting for about 2 weeks and see how well it goes, and my new goal is now 150 pounds. My previous goal was 169, which is my maximum allowed weight for my height in the Army, so I'm glad I've passed that.

People are wondering what I've been doing to drop the weight, and they just kind of scoff at me when I tell them low carb, but hell, its working and that's all that matters.

Grayscale Rainbow
Just popping in to say this thread, and the previous incarnation, are awesome and to give a little introduction. I'm a 5'4" ~130 lb female and I started eating low carb about a month and a half ago. I have never been overweight but my mood has always had vast fluctuations based on what I eat. I'm thrilled to say I no longer have those fluctuations, nor do I become some sort of wrathful hell-monster when I'm hungry. I exercise regularly (I run and lift, though I'm focusing on lifting at the moment). I decided to start eating low carb for several reasons.
1- I have a deep love for meat. 2- I noticed that certain carby foods like pasta, breads, etc. made my stomach get distended (2-4 inches of uncomfortableness) even if I only ate a small amount. 3- I REALLY like meat. 4- Eating this way just makes sense to me on a biological level. 5- I wanted to lose some fat and retain my muscle. 6- Oh, and did I mention? I really like meat.

It took me 3 - 4 weeks to get my energy back after starting low carb. My running stamina and lifts went to shit for that time. After I got my energy back, however, I made huge progress on my lifts (one had a 30 lb increase in one week). I lost a bit of water weight at first, getting down to 128.4 lbs, but I'm back at 130. I have noticed less fat/more muscle though, so I'm happy about that.

I'm trying to make this as short as I can but I seem to just keep rambling on. So, I'm stopping here and saying thank you low carb thread for educating me and leading me to meatier pastures.

Since we're in a shiny new thread, I might as well report an unexpected low-carb diet bonus. It might be of interest to someone.

After following the old megathread, I decided to give low-carb a try, mainly as a bit of self-experimentation (and to rid myself of a few unwanted pounds). My diet was already fairly clean; switching wasn't that hard, though it meant cutting out all my lovely homemade breads.

Now, I've had persistent bad acne since my teens -- it's survived multiple rounds of antibiotics, creams, prescriptions etc with no change. Two weeks into low-carb life, I looked in a mirror and thought, "WTF? No new spots?"

Today, 6-ish week low carb-ing my skin is near entirely clear for the first time in ~15 years. The only time I've had any hint of a breakout was after a bad cheat day of cake, cake and a chocolate orange.

Whether this is the result of some unsuspected flour/grain allergy or the impact carbohydrates have on inflammation, I don't know. Whatever the cause, I wouldn't have discovered it without giving low carb an attempt. Also, yeah, weight loss, but that's not unexpected.

Time to eat more bacon.

Fish In Space
Today has been a kickass day. I am down to 124.8 pounds and just bought a 2010 Prius. Whoooo!

Those 2 sharp dropoffs at the end there are the result of two terrifying, stressful weeks during which I ate maybe 600 calories per day. Not healthy, I know, but how can you eat when your stomach is in knots? Things have improved greatly since then, though, thank God.

Progress Pic. 7 months in. 45 pounds down, and dropped from a 36 jean to a 31.
215 to 170. Height = 6'1"

Sorry I don't have a full body for the first, not many photos from my fatty time. And I wasn't huge, just a stomach and some man boobs. But 45 lbs hides all over a 6'1" frame.

Fish In Space
I got a long lecture yesterday by one of the other ballerinas in class about how I'm getting too thin. I kind of brushed it off and chalked it up to jealousy, but when I weighed in this morning I was down to 122, 3 pounds past my goal. I think it's time to stop actively losing and just maintain it right here.

On the other hand, it's been a long time since anyone said I was too thin I had to readjust my weight goal on Fitday because it was dropping too fast.


Hey everyone I'm a longtime lurker first time poster. I'll describe my low-carb experience so far. I started low carbing back during the second megathread after reading the excellent OP from Sizzlechest (2 months or so ago). I loved the idea of the diet and dived in balls deep to <30 per day.

I'm down to 199 from my original 233 pounds of 6 foot frame so far and the most amazing thing is I haven't "gone exercising" a single time. I blow my co-workers minds on a daily basis with the food I eat for lunch, it's great. I'd like to say thanks to all posters in the last thread and this so far, specifically Sizzle for getting it started.

Hi all, longtime lurker of this thread, although I've posted before!

Anyway, I started doing low carb around January, but had to dump it for a month because of a vacation. Now, I've been hovering around the same weight since I rebooted in September; I'm medium build, 5'5", 153 lbs, and am trying to cut down on some body fat that's accrued over the years from nonstop junk food consumption.

Datajack Franit
Holy Shit I'm Disappearing

Butt Soup Barnes
Crosspost from my log:

Thanks low-carb thread! I am down 38 lbs since August (started low carb early September) and am now past the half-way mark, with another 32 lbs to go until I reach my goal.

I haven't posted in one of these threads for a while, figured I'd check in. I'm melting, meeeltiiing!

And yet I still have to put up with people telling me I'm going to DIE PAINFULLY ANY MINUTE NOW EAT SOME CARBS STOP EATING FAT OH GOD WHY SYKIC WHY?! . No, get out, go back to your bread while I eat this entire cow. I think I need new friends, and to beat my current "friends" to death with a chorizo. Obviously I've got a long way to go but it's amazing how much better I feel even now, all thanks to these threads .

Just because I feel like getting praise from internet strangers here are some pictures:

230 lbs. Look at me eating cake. Excellent choice of pictures, no???

Like 188 or so? Anyway low carb rules
May 07, 2007

Just give me all the bacon and eggs you have. Wait...wait. I worry what you just heard was, "Give me a lot of bacon and eggs." What I said was, "Give me all the bacon and eggs you have." Do you understand?

My Girlfriend's Account
I told myself I'd post when I lost 100lbs, and as of this morning my net loss is 100.6. I still have 35lbs to go, but figured that this was a good time to share my success.

I started doing a version low carb dieting on May 31st called Medifast. Some of you might remember that it was popular on SA a few years ago, and I did it then too. Of course, I put the weight back on in, and then some, because I went right back to eating tons of carbs after getting off the diet the first time.

I planned on doing Medifast again this Summer, but in the middle of May I woke up with chest pains at 24. Thankfully it wasn't a heart problem, but was instead something called costochondritis, which mimics the pain of a heart attack. So, that really pushed me to get started, and on may 31st I weighed 335.6lbs. I also found out that the yellow stains under my arms were a precursor to diabetes, not because I wasn't scrubbing hard enough in the shower. Thanks thread!

Thanks to this thread, I now know that using Medifast to lose weight isn't going to keep it off. So, I'm planning on transitioning to a more traditional <30g/day in about a month. My eventual goal is to reach 200lbs, and then start putting on muscle. I stopped at 200 the last time I was on Medifast, and looked pretty freaking skinny.

For those of you who don't know what Medifast is, here's a short explanation. You eat 5 Medifast meals a day, and one "lean and green" meal, which is half a pound of meat and two cups of leafy green veggies. The meals can be a variety of foods; from shakes and bars to pudding, oatmeal, eggs, and ice cream. I only eat the bars though, since they're the most convenient and delicious.

The meals are between 90-130 calories per meal, with around 2g fat, and 9g net carbs. The meals also have daily vitamin and mineral requirements added in, but I still eat baby spinach for my leafy greens for the extra potassium. So, I end up taking in about 800-900 calories a day, but ketosis and water solves any hunger issues I had. The longest plateaus I've faced on Medifast lasted about a week, week and a half, but then I go through a week where I drop a pound a day.

This diet is not for everyone, and in the first few weeks you need a lot of willpower to stick to it. Part of what helped me was realizing that if I ate a brownie or had a coke, it would ruin the first two days of progress, and it would effectively be pissing money away.

I stopped drinking Crystal Light and Diet soda cold turkey after dieting for two weeks, thanks to reading about maltodextrin, dextrose, and insulin reactions here. Now that I know the science behind why low carbing works, I don't see myself ever going back to pigging out on carbs, besides the occasional cheat meal.

I'm looking forward to making all sorts of recipes that have been posted here, on the wiki, and in TLCM2 once I'm done with Medifast. One of the things that I'm a little hesitant about is changing a bunch of the recipes to make them kosher. I'm new at keeping kosher, and obviously don't have too much experience experimenting with recipes. I really want to get my hands on a bunch of spices though.

Anyways, here are some pictures:

This is me at 335, about a week before I started dieting.

Another picture from the same day, next to someone who weighs about 175:

Taken just now:

Guess I can chime in here.

I started reading LCM2 and at first I thought I shouldn't do LC because of how much I loved my starches. Then on Sept 13th I decided to give it a go after reading all the information in LCM. I spent most of this year trying to lose weight and I did lose some little slowly. I was 23lbs after about 7 months when I started LC and now in two months I lost another 24lbs which puts me down 47lbs from my heaviest. I don't even miss carbs really, I subsist on low carb tortillas with beef or chicken mostly but I try to cock something once a week to break it up.

I'm thinking I need to be around 150-160 so I'm still a ways off, for reference I'm 5'7"ish.

Not much of a transformation yet but I'll put myself up, went from XXL shirts to just L and size 40 pants to 34.
June, around 225lbs

Last Friday, 190lbs

I hit 185 today. Down from 270.

Anyway, I popped in here to say I've hit a milestone today. Hit 145, down from 175 at the start of July, so 30 lbs lost. (I'm a 5'3" female, for the record). I have a few pictures of my progress, but they're on my shitty phone and I haven't figured out where my little card reader went so nothing for now. I've done <30g carbs a day, hit the gym 5 days a week (generally, when I haven't been sick). I still have 15 lbs left to the weight I was in high school, and I will probably go at least another 5 - 10 lbs more. So still a long way to go.

I did low-carb in high school and the biggest thing that's made the difference this time is support. My first time with low-carb no one supported me -- my aunt brought home Krispy Kreme donuts on the first day of my diet and I had to just wallow in my room. This time, I'm living with my boyfriend who has been entirely supportive, as long as I let him have his cheerios (blech). Also being able to come to this thread and have a freak-out or two because I drank too much or oh god I ate a timbit now I am going to turn into a whale was really helpful. Yes, it was helpful to get the internet slap in the face and be told to chill out. It really helps keep things in perspective.

So anyway, thanks my fellow low-carb goons! Of course This is more like a 2/3 celebration party, but you guys are sooooo coool

I finally hit my first weight loss goal - I'm under 250! I'm still disgustingly fat, but it's my first milestone and I'm happy about it. For reference, I'm 5'6.

I started trying to lose weight a little over a year ago, got down to 260 ( from ~300+ ). Ended up slacking between Thanksgiving all the way until April. I gained back 15 lbs, making me 275.

When April came, I found the low carb thread and decided to give it a try. For some reason, the first few months I wasn't losing anything, was stuck at 275. I decided to try and stick with it, and I finally started losing about 2 months ago. Then I hit another 2 week plateau, which stalled me at 255.

Thanks to the advice of someone in this thread, I tried out intermittent fasting. The first few days were tough, but I really don't find myself very hungry until late in the afternoon. I weighed myself this morning, 248.8 lbs!

No one at my job has noticed my weight loss, unfortunately. I'm going to blame that on my still-huge clothes. I did see an old friend from high school and he commented that I had lost weight though, so that's nice at least.

Thank you everyone for this thread, I don't know where I'd be without it.

Just a little status update for me here. I've been doing this for 11 months now, 9 really, because I took 2 solid months off it. In that time, all I did was try to stay under 20g of carbs, not count calories at all, and never allow more than 50g of carbs, unless it was a cheat day. Those were my only rules, artificial sweeteners, shitloads of cheese, even the occasional icecream or protein bar, as long as the carb limit was not broken, all was good.

The end result of all that is nearly 75 pounds lost. 75 pounds, for me, translates to 2 full shirt sizes, and a solid 8-9 inches off my waist. It's 2010 now, I graduated highschool in 2004. Right now, I can wear clothes again that I haven't worn since junior year 2003, and they look better on me now than they did then. Just 11 months to undo 7 years of steady weight gain, amazing. Also, I've been getting regular physicals and bloodwork, and everything is textbook perfect. Blood pressure, cholesterol, joints, my echocardiograms, everything comes back textbook perfect. My doctor couldn't be happier, and is now starting to recommend low carb to patients similar to myself. Finally, it has helped tremendously with some mild ongoing depression I have had forever. Whether that stems from all the good news above, and/or some other reason, I don't care, I feel better.

I cannot recommend this diet enough, it works wonders.

Just chiming in to give my experience for people who are still on the fence:

August 11th: Started at 296. Seeing that scale so close to 300 made me hate myself, especially since coming out of Marine recruit training way back in 03 I was 160.

As of November, I'm 266. I've been plateauing for the last two weeks, but so what? I expected it, every good post in this thread told me to expect it, so I'm rolling with it.

My quick experience:

Within a month I had to shelve three pairs of jeans I wore at work. They were 40s and 42s, and I literally cannot wear them anymore. Even if I wear a belt, the extra fabric bunches uncomfortably. I wear 36s now.

In that same month: I'd dream of eating a fuckload of bread/sweets/other carb heavy things and wake up feeling disoriented and guilty. Also I (did and still do) wake up with a lot of muscle cramps. My legs especially. It hasn't quite gone away yet, but it isn't as frequent as it used to be.

These days I have a cheat meal a week; usually some fried cheese sticks and a gyro (wrap and all). That likely explains my plateau, and I'll cut it out starting today and see how things shake up.

I also drink a hell of a lot (151) which likely adds to the problem, but it didn't at first.

My usual meals (it's all fast food garbage, but I'm living alone and don't yet have the patience to cook; something I plan on learning soon):

Breakfast: nothing
Lunch: two or three burgers from wendy's, no buns, just all the meat in a bowl
Dinner: often nothing. Sometimes one of those cheeseballs for spreading on crackers (just the cheese).

My point, I guess, is that even though this is a half-assed low carb diet, 30 pounds over three months is nothing to shake a stick at. Avoiding doughnuts, breads, cookies, all that other nonsense, is really the key, especially if you can replace it with meatloaf, burgers, porkchops, and bacon.

If if you're some obese goon just browsing this thread and wondering if you can do it, you fucking can.

Edit, one other thing: There were days after 2003 when I would literally go fast food hopping the way people go bar hopping. I'd eat candy and crap burgers and ice cream and tell myself I had to stop, I had to, but I couldn't make myself.

Those cravings on this diet are completely gone. There's a reason I eat only once a day now, and it's because I have to force myself to eat, even when I know I should be eating more.

Hello megathread. Haven't posted about low carbin' in a long time and wanted to show that I am indeed still alive, doing well, and to update a bit on how things are. It's been well over a year since I started keeping carbs low, lost about ten more pounds since my comment in the OP. Things have slowed a great deal in regards to the weight scale, which has me wishing I had taken better care to record my measurements. It causes me to rethink a few things here and there - maybe start up a logbook and restrict calorie intake.. Or something - but overall, I've gotten use to the lifestyle. There's a local eatery me and my dad have become well known at, as we always order the same thing (handful of patties, slathered in garlic butter and grilled chopped onions) and it always causes some five minute debacle on how the order should be rang up. It was actually a chef working there who suggested we give it a shot and now we're completely hooked on it. Gotten to know the whole crew by now, so it's always a fun weekly visit - and compared to a normal meal on their menu, cheaper.

Things are well. I feel good most days and think I even have a little bit of muscle from the few bag lifting/push-ups I do. It's hard to walk around this time of the year as the weather goes from crap to shit, but I trod through it anyways. Recently gone to size 38 jeans (previously sized 44). Still enjoy wearing my sports pants most of the time though. The downside to all this would be that I'm still adverse to being photographed. My body isn't so uniformly rotund anymore, now just.. Sagging. Less than appealing, and is why I still prefer sticking to larger shirts. It's to be expected, since I'm losing a lot and have yet still more to lose. Not looking forward to the loose skin that's already showing.

Not much else to say, save that all the recipes, discussions and stories being posted about in this thread are all appreciated. Never do I let this go unread for too long.

If we're talking about success stories, then let me chime in:

Lifelong fatty. I hit almost 340lb before I started this. I was in my final year of university, 23 years old. I started March 9, 2010. When I went home for weekends or holidays or whatever, I'd go to church with my family, and wear the same pair of good pants. They were a size 50 waist, and they were getting tight. I noticed the loss when I came home for Easter, put the same pair on, and noticed that they fit very well.

Last I weighed myself a few weeks ago (we don't own a scale, but I happened to be in a place that had one at the time), I hit 275lb, and I'm pretty sure I'm at 270lb now.

So, it's been 36 weeks, and I've lost ~70lb. I am also wearing 44-waist jeans that I wore in high school; they're not the best, and they're ill-fitting, but I do have to wear a belt with them. I'm a patient guy, so my goal so far is to be at least just a little chubby by the time summer rolls (no pun intended) around. I've mostly just been counting carbs, with the occasional cheat day, and haven't been going to the gym or anything.

Nov: 195

Click here for the full 800x600 image.

April: 165

Click here for the full 800x600 image.

June: 150

Click here for the full 800x600 image.

October: 140 (and a new coat! My first medium ever)

November and beyond: ?????

Thanks, low carb

Pilot to Gunner
Down 70 lbs since the end of August 2010 (although I didn't start taking pictures til I had already lost like 20).

For reference, I'm 5'11"

I have been lurking this thread since March, although I never posted. But I wanted to jump in and say thank you to everyone who posted stories and recipes and advice and encouragement. I've been low carbing for eight months because of the thread, and have lost 52 pounds along the way

I figured I should post and say so because maybe it will inspire someone else who is out there lurking themselves.

Thank you low carbers! And thank you bacon and eggs and cheese and raspberries.

Hot Damn!
Down 100lbs today from February

Gonna eat some mashed potatoes tomorrow.

So with the combined powers of my shrinking body and probable vanity sizing I was able to buy size 4 jeans from Old Navy this morning. From size 12 to 4 in <10 months, thanks low carb!

Booyah. Scale reads 200.00 for the first time in 5 years (down from 230ish when I started end of August) and that's AFTER a huge slab of cheesecake and a fistful each of mac n' cheese and stuffing.

Scale started with a 1 instead of a 2 this morning for the first time in many years (199.6, but hey, baby steps) and it felt pretty awesome.

At 6' I've only got another 20 pounds or so before I'm within the "normal" BMI range!

It is time to post my progress report. (sorry no pics)

I'm 5'8 and started going low-carb in July of this year. At that time I was 198lbs.

So I tried to aim to keep my intake at about 30g daily, but I usually am at around 50g. I also cheat here and there to keep my sanity, but overall I'm pretty good.

I also try to work out 3 times a week (weights + cardio) and have protein shakes either before or after each workout.

Now I am 180lbs, which is somewhere I never thought I'd be. The progress has kept me going. I fit into smaller clothes now, and look less like a tub of lard.

Everyone tells me the weight loss is most visible in my face which is nice. However, I still have a gut. It's a bit smaller, but still there. What's up with that?

My body fat% has only moved from 26.7% to 24.1% in that time. Doesn't really add up.

internet celebrity
Just checking in with a no content feel good post here

Also, I just got my copy of Good Calories Bad Calories. Holy shit this book is huge, really looking forward to getting into it.

What are you using? I kinda like it! (Do you mind sharing if it's a spreadsheet?)

Also here is my progress as well, I fell off the wagon a couple of times during the year, but now I'm making some progress. Still have a ways to go though.

A little late on this but I ended up cheating the entire week of Thanksgiving due to hunting camp and then the Holiday. I gained 8-freaking-pounds. I'm down one already but I was within ~1 pound of my year goal at the beginning of the week and that year ends this week. It will come off with steak and sweat (not together, mostly). Here is my weight loss so far - I have not the heart to add the +8lbs on there. Once I get back down to 182lbs I will probably post some pictures!

the balloon hoax
The one good thing I can say about my weight loss trend is it would be fun to take a toboggan down it:

e: Screw you, September!

I present to you, waterretention.jpg.

The only time it goes up is the day before Thanksgiving, the day after Thanksgiving, and then there's an 18 pound drop 5 days later. My weight loss chart is a skateboard ramp.

Also, low carb diets rule

I've been lurking in this thread for a long time, but have been doing low carb since the beginning of this year.

Right now I'm 25 and am in the best shape of my life in part from what I learned here and a few other low-carb related message boards.

My whole life I always had horrible stomach aches. I was having constant up/downs after eating, joint pains, my skin started breaking out, and besides a variety of constant physical problems I was also very depressed and anxious all the time.

According to my mother I was sickly as a child, and I had many years of being on strict diets (no processeed foods, sugars, corn, dairy, etc) to help control my symptoms. As I got older I got a bit "stronger" to regular foods, and I started to eat breads and everything again around the time I was 8 years old. However as long as I can remember I was always sick, not sleeping, and having various problems everyday. I missed a lot of school through the years because of this.

I've been bouncing back and forth between different ways of eating- for example I thought I was lactose intolerant so I went off dairy for 2-3 years, but after stumbling upon the original thread for low carb here it lead me to eventually find something called "fructose malabsorption". Almost all symptoms matched how I felt, and it never occurred to me that fruits, honey and whole grains- things that are always deemed as being "good for you!!!" were triggering some of my problems. I started cutting back on grains, stopped eating all fruits, and went on a relatively low-ish carb diet. I saw some improvement within weeks after trying it.

However in May of this year I got very ill and was hospitalized after my appendix burst which caused a whole variety of horrible infections and sepsis. I learned through having a CT scan pre-surgery that I my ovaries were abnormally large, and after recovering from surgery I went to an OBGYN I was diagnosed with PCOS and hormone problems. After a few tests I was also told I have problems with insulin levels and should be careful so I don't develop diabetes. If I didn't have that CT scan I don't think I would have gone to the doctor for that any time soon, so it was almost a shock to hear. I'm not a typical case of PCOS, so it never crossed my mind to have that checked out.

At any rate I decided to go full on out ketosis/low-carb to try to help with my PCOS stuff( depending on what I feel like anywhere from >20 to 50-ish carbs a day). The thing is I was very underweight when starting. At 5'6" I think I was 93-94 lbs at my lowest with no muscle whatsoever. I've been weight lifting and doing some light cardio for the last year, and now I'm usually around 103-106 lbs for the last 3 months- a huge percentage of my gain being muscle. It really helps that now I'm not having constant stomach aches and all that.

I feel great! Anxieties and depression are mostly under control, and my stomach problems are for the most part gone. I have a normal appetite now. I'm not sleepy during the day and up all night.
I look less like death too. My skin, hair, and nails are normal. In fact people ask me what make-up I'm wearing even if I'm bare-skinned- no breakouts, no dark circles, my eyes aren't half closed all the time. I'm so happy right now that I'm not sick all the time. People I haven't seen in a couple of years say I look healthier . My parents and friends have been pretty supportive too. Even though my parents don't really eat beef, whenever I visit home I get special steaks just for me!

Being on low carb is a great way to deal with fructose malabsoprtion and PCOS stuff, and it is now clear that I'm just fine with eating dairy which is good because I love cheese! Also, I've more or less gave up eating most packaged/processed foods, and been cooking a ton for myself. It is a lot of fun to think of new recipes and combinations, and I'm loving learning about all the different cuts of meat out there. Also, what can't cauliflower be used for?!

I think what it all comes down to is that foods being "healthy" or not depends if you are able to eat it and feel good afterwards. Peanuts are filling with great source of fat and protein, but to a person with an allergy to peanuts they are nothing more than a poison. Honey, whole grains, and fruits etc. are constantly being used as examples of being healthy choices and snacks, and I believed that for years while eating them wondering what was going on with me. Healthy is the result of what you do and eat.

30 pound mark reached

I started doing a low carb diet about a 1.5 months ago (I started 2 months ago except I didn't read up on it enough and messed up on hidden carbs and such) after gaining incredible amounts of weight from working on the road and eating pizza/drinking beer all the time.

I hit ~230lbs and got pretty bummed about it and 2 months later I am ~205lbs, I feel better, have so much energy (I don't need 2-3 pots of coffee a day anymore), eating tastier food and fit into my clothes better! I didn't really see the difference, living in my body and all, but I did get a lot of compliments, until this morning.

This made me smile when I noticed it.

I am going to have to make some new holes soon!


I'm finally not obese You guys have helped tremendously, so I thought I'd share.

I am: 23 years old, 6'4", and was 330 at my heaviest (fitday says 08/29/2008). After realizing how ridiculous that is, I started to eat a little healthier and cut out the soda and fast food. I lost some weight but I didn't really feel much better. Then, I started low carb and have since learned what was wrong with my eating habits. The graph shows when I started LC, I faltered for a little so it's only been about 3 months. From 284lb to 246lb.

I've been lurking here for a longtime but I thought I would post my progress.
When I was a sophomore in college I weighed ~270 lbs, but after a moderate change in diet and some exercise I was down to 230 lbs by my senior year. This summer I was living by myself and decided that I might as well try this diet starting off at 230 lbs. Its been five months now and I am down to 180 pounds and feel pretty good. I am buying new clothes and feel a lot more confident about my appearance. I will say that doing any sort of cardio on this diet can really blow if you don't have some sort of cheat right before working out but otherwise its been a very easy and enjoyable diet. Here are some before and after pics.

Before (probably 215 when taking these photos):

After 180 (For reference I am 6 ft tall):

Since we're nearing the end of the year it seems like a good time to thank everyone in this thread (and the NUUT thread) for encouraging and inspiring me to finally try to lose the weight I've carried most of my life.

While I've still got a long way to go, and I still need to improve my lifestyle especially in regards to exercise, dropping 30+ pounds (I didn't own a scale when I started so I'm not sure of my exact weight) and going from "obese" to "overweight" in BMI is a pretty good start.

I'm going to post my chart, not to be all about it (it's not that dramatic), but just to hopefully encourage others who may be stalled and wondering if they can do this.

(calories included for comedy)

Jesus, my calories are all over the fucking place. And look at that beginning month-long stall! I don't know exactly what I did to end it, though I started counting calories then because I felt I wasn't eating enough. But even then it took almost another month before my body apparently decided that yes, I really did want to lose weight. I was finishing up C25K then too, so maybe the longer runs helped.

Anyway, if someone's reading this and wondering if it really does work, it does. Just be patient. If my lazy 40-year-old ass can lose weight on low carb, you can too!

Heres a before and after for you, because internet praise is the best praise.

257 pounds, apparently being that fat fucks with cameras.

Picture is a little old, I hover anywhere from 185-190

Back on low carb again to lose the last 15ish pounds I'd like to. I survive mainly on pepperoni.

Rooster Brooster
So, I thought I'd post for some inspiration, etc. Here is my story (6'3" male):

1/15/2010 - 264.0 pounds
3/9/2010 - Start of low carb diet
3/11/2010 - 259.8 pounds
3/30/2010 - 254.7 pounds
6/8/2010 - 248.0 pounds
6/10/2010 - Gave up artificial sweeteners
7/1/2010 - 244.8 pounds
7/29/2010 - 239.8 pounds
8/18/2010 - Start ephedrine/caffeine
8/27/2010 - 234.9 pounds
9/24/2010 - 229.9 pounds
10/15/2010 - Added L-Tyrosine to EC
10/25/2010 - Started 19/5 intermittent fasting
11/6/2010 - 224.8 pounds
12/22/2010 - 219.8 pounds
12/29/2010 (today) - 216.1 pounds

During this period, I took 19 total vacations, road trips, or business trips. I had cheat meals, drank for the wrong reasons, and was nowhere near perfect. But here I am, 48 pounds lighter, fitting into pants 6 inches smaller, L instead of XL, etc. Basically, being good 6 days out of 7 worked so far for me. I should add that I lifted weights this whole time.

My next goals are 1) to make it to 200, 2) add some good carbs back in to gain strength and muscle mass, 3) to keep the weight off for three years at least, and 4) to start swimming because I love swimming but stopped because I was fat.

I was going to make a pretty graph and everything, but Excel is poop. Anyway, thanks LC thread!

PoopinClumpin posted:

Not really pretty but it's easier than reading that list:

Good job

'sup low carb goons! I've been out of the threads for a while but I've been sticking with LC for most of my meals, except on weekends. Tried catching up on the last one but it was a really long time ago that I kind of stopped reading - good to see there's new videos and things to point friends at who suddenly decide to drop a ton of weight this year.

I'm doing well diet- and weight-wise, I've maintained a 90kg, about 200 lb, weight since September, after starting at aboug 96kg at the start of May, about 215 lb. I go up and down a kilo or so when I weight myself, but I'm not on the scales much lately. My housemate and folks I work with all say I look noticeably slimmer, and before/after pictures show my face has changed more than I think - plus it's nice to slowly re-stock the wardrobe with size L shirts and think about getting size 32-34 jeans instead of 34-36. I'm hoping to wait on new jeans until I get to my target weight of about 84kg or 185 lb, after that I want to stay around 85-86kg or under 190 lb.

So this week I've hit 141 lbs, giving me roughly 10 lbs left to lose. However, since about 145 or so, my weight loss has really flagged -- I've only lost 2 lbs this month, instead of my usual rate of 1 - 2 lbs per week.

I'm a 5'3" female, for what it's worth. I've lost 35 lbs this time around on low carb

Here, take this graph:

Well, my numbers are in. Here's my chart since I started this on November 11th:

Looks pretty rapid to me, but I've felt great, hell, better than I ever have (my stomach problems are almost entirely gone).

1/1/2010 weigh in turned out a lot better than I expected after being bedridden with the flu from Christmas right up until New Years. Not eating more than one meal a day for a week is almost as good as low carb.

Starting in late September I've gone from 6'4" ~290-295 to hovering at 250 before Christmas, 243 weigh in today after finally eating again. I wanted to hit 240 but am pretty happy being back below 250 for the first time in a while. Wife has been doing it for the same time and went from 5'2" 145-150 to hanging out at 130 for 4-5 weeks. Getting her back on the wagon this week and getting back into it.

After seeing the crazy results running seems to get for some people in the transformations thread I've decided to get started on C25K tomorrow. I would like to hit 230 by my birthday (March 6th) and 200-205 by mid-year.

Diet is pretty standard low carb, tending towards paleo as I don't bother with any sort of any fake stuff to fool myself. The closest I get is some low-carb tortillas because Mexican food is glorious. Everything else is meat, meat, meat, and some spinach/broccoli. Can of tuna/mayo for breakfast, chicken ceasar or other meat product for lunch, and a big hunk of meat and either broccoli or spinach for dinner. Snacks are either almonds or dark chocolate.

I started LC about a month ago and I've lost 10 pounds despite having 4 hardcore cheat days. It's been pretty easy for me since I've never had much of a sweet tooth anyway. Plus, it's actually been saving me money since I'm now only drink beer once a week and not eating snack food. I'm looking forward to losing the next 30 pounds with the power of bacon and green veggies.

Norse Code
Hey, thanks low carb:

Seriously, I love this lifestyle.


I don't have any recent comparison pictures, but here was the last ones:



Still have a long way to go, like 25 more pounds.

As for tips, I just followed this thread and lifted heavy weights. Cut down on my excessive drinking.

So just wanted to share my personal findings with LC and blood/lipid profiles.

Here's some results of the standard test. My wife and I get these done every year through her work in August.
2009 - I wasn't doing Low-carb at all, but never drank soda and generally ate pretty healthy...but not low carb.
2010 (august) - I had just started a "slow-carb" diet with lower total carbs about 1-2 weeks prior to getting my blood drawn, and had been doing weightlifting with DB's for about 3 months.
2010 (October) - I got a free screening at my work after having been on full-blown low carb for a while.

Notice how the LDL's shot up (causing a BIG PANIC in my mom), triglycerides continued to improve, HDL improved, glucose is down but within a margin of error.
The quack-doctor who was administering the free tests proceeded to tell me that I needed to get off Low-carb, and if that doesn't help get on meds. He told me: "it all turns into glucose in the end anyway"

So, 1 month later with a prescription for a VAP test, I went to Quest Diagnostics. Here are the results:

Click here for the full 1187x753 image.

If you can't see the image, here's a summary:
Triglycerides Direct: 57
Total HDL Direct: 70
Total LDL Direct: 143
Sum Total Cholesterol: 226
Pattern A - Large Buoyant LDL

Never would've discovered any of this if I hadn't stumbled across this thread, so cheers to Sizzlechest and everyone else who has contributed to its existence!

Well guys, I had wanted to wait one more month to post my final after pictures since it would mark a year of being low carb but I was taking pictures to help me pick out a swimsuit and thought what the heck. 11 month anniversary pictures are still pretty awesome!

(I'm 5'6")

I wish I had kept a better chart of my weight. I didn't actively record anything until recently. The first few dots are from me going back and reading my posts here. It was slow, but I made it and got to eat great food along the way!

That said, I think that I am done with actively trying to lose weight now. I will certainly keep low carb but up my carb intake to maybe 50g a day with sweet potatoes, more berries, and higher carb paleo foods. I don't see myself doing grains, other than an occasional oatmeal. It is kind of crazy that I miss sweet potatoes the most! I do worry though because when I tried CKD I found that I couldn't cut myself off very easily so I'll have to be very careful adding carbs back in.

Thanks to Sizzlechest and everyone who has been so helpful and awesome in this thread!!

All this talk about fructose/fruits just reminds me of why I'm going to be low carb as a life-long dietary choice: I can't eat fructose or most sugar alcohols at all. I wasn't aware until a year or so ago that such a thing as "fructose intolerance/malabsorption" exists, and ever since switching to a low carb and whole foods diet I have not been sick with the stomach problems, skin problems and joint problems that have been bothering me my whole life. (I'm 25 now)

I used to think I was lactose intolerant, but after slowly introducing dairy back into my diet since last fall in all different forms, it seems that it is not the case at all. All the cheeses I could have eaten...

I (and probably most everyone else) was raised with the idea that fruits and fruit juices were good for me, and now that I avoid them 98% of the time I finally feel healthy and physically functional. Fruit, honey, and sugar make me sick. I had a feeling about 3-4 years ago that fruits were causing me issues, but after cutting out sugar/most sweeteners as well it has really improved all my problems.

It's just easier (and satisfying!) to live on low carb.

I just wonder how common this sort of intolerance is since it seems to be a recently recognized problem.

On that note my totally carb-addicted mother has told me she has been ordered to go low carb by her cardiologist. I find that an interesting turn of events. She admits it is worth a try after seeing me do a 180 with my health, so I hope she can keep up with it. It would make things easier for me when I come home since the fridge won't be full of soda and pies. She eats candy and bread all day, and dinner for 3 people would be a big bowl of past with like 1 and a half chicken breasts in it and a couple of vegetables.

Hi everyone! I'm a newcomer to LC but I wanted to chime in to say thank you to all of you posters who inspired me to give this a go. The recipes have been awesome to try and experiment with.

As for myself, I went into the hospital Christmas night in diabetic ketoacidosis. I knew I had to make a big change in my life because that shit scared the crap out of me. I weighed 242 when I went in and I'm down to 226 today. So thanks LC!

I've been following this thread for a couple weeks now and only just caught up yesterday.
Back in November I was diagnosed with PCOS and was told to go on a low carb/low cholesterol/low fat diet. I tried following that to a T for a month with no results. I got pissed and gave up. A little after Christmas, I found this thread and saw the results so I thought I'd give it another shot.
I'm sticking to under 50 carbs day, it's usually a good amount lower and I'm drinking way more water. I grew up eating lean meat, so I still stick to that more out of habit.

It's been about 2.5 weeks and I've lost 7lbs. I'm insanely excited because I've been 215lbs for a long time. I haven't been under 200lbs since I think 2007 and even then it didn't last long. And I don't mind if it's a slow loss, because it still works.
Along with the 7lb loss, I've noticed my appetite is like half of what it was and I didn't realize it until yesterday. I normally have a killer sweet tooth and that's usually what ruins any attempt at weight loss, but the dark chocolate recommendations have saved me.

The only thing I've noticed that I don't like is that I'm very tired all the time. I just bought a multivitamin which I'm hoping will help.

So really, I want to thank everyone who has ever posted in here and even the last thread, because it's helped a lot and is what keeps me going each day. I'm still learning everyday.

Hurray as hell! I was 208 on december 15th and after fluctuating up and down and going between 208 and 215 for over a month (winter break ), I'm finally at 207 and my chart is getting it's gentle downward hills that it's had for the majority of my dieting!

241 to 207 from Oct 5th to Jan 20th. Progress!

Yehudis Basya
Today is my 6 month low carb anniversary.

Starting weight: 206.4 lbs
Current weight: 167.4 lbs
Change: -39 lbs (so close to 40!)

Starting BMI: 34.35
Current BMI: 27.86

Height: 5 ft 5 inches

In pants, I dropped from a skin tight 16 pants (really should have been in a size 18, but too prideful) to a 14. In shirts, I went from XL/XXL to M/L depending on the brand.

I still have a lot more to do, and while my progress is slow compared to other people in this thread, I'm still extremely excited, especially as I have battled with an extended spine injury during this time.

Strict 9
Quick update: Over the past four months I've lost 25 pounds (6'1 male from 220 to 195, 12% of my weight).

It's not much, compared to some of the numbers in here. But I did it very casually, in that I only aimed for sub 50 carbs, and stopped counting those after about two weeks. I still drink diet soda, I eat low-carb wraps and such every day, and most nights I have homemade (albeit low-carb) ice cream. I also certainly cheat every now and then. And even though I should, I don't exercise, though I'm planning on buying a bike when the weather gets warmer.

Anyway, just thought I'd mention that, because it's certainly possible to lose a good amount of weight with this diet even without following Atkins rules, ketosis, or anything like that. It's really amazing to lose two pounds every single week, so consistently.

Just another low-carb success story:

At the height of my peak fatassery, I was probably round about 315 lbs (6'1"). Ran across the LCMT about 9 months ago, decided it'd probably be worth trying (who the hell doesn't like the thought of eating meat and cheese all the time?)

Well, now it's today, and I just weighed in at 251 lbs. I've been sticking to a <50 net carbs/day diet, and this shit is just like magic. Obviously I still have about another 50 to lose, but I'm already over half way there, and it's fucking amazing.

So Sizzle (and everyone else who makes LCMTs great) - you fucking rock. Keep spreading the good word.

Officially down 101 lbs as of this morning. 70 of that from LC since June-ish.



In related news, yesterday I officially hit 100 pounds down since starting LC in April. Pics from about 2 or 3 weeks ago are in the ultimate transformation thread. Still not where I want to be, but progress is great.

I've always been sort of against low carb eating, not for any real scientific reason, but just because I love carbs and they always felt like fad diets. After watching Fat Head it really convinced me otherwise.

I've lost 78lbs since August 2010 just eating healthy and tracking all my meals, typically I was around 80g-120g of carbs per day. What i've realized is to reach that 100g I had already cut down on carbs and the ones I do get now I could do without.

Holy shit, I fit in 34/34" pants now

This is the first time that's been the case in about 5 years.

Success story time: Been at this for the last month or so, but not as religiously as some of you do it. To me, it's not a matter of restricting my diet as much as it is to just pay attention to what I'm eating and cut out things I don't need. I've had like 3 beers in the last month, which is heartbreaking. I drink gin and tonic with diet tonic water and drink whiskey on the rocks. I've cut rice and noodles out of my diet, and don't eat any sort of bread other than sprouted bread. Meat galore everywhere, and jerky immediately after I work out.

Again, I don't count carbs, but I'm still down from 187 to 179 (5'8") after a little under a month of just simply watching what I eat, though I also do an hour at the gym three times a week. I know it's great for some of you bigger guys to drop an immense amount of weight on a diet like this, but it's equally impressive that a smaller guy comparatively has lost so much weight by simply restricting what I eat. Definitely going to keep at it.
May 07, 2007

Just give me all the bacon and eggs you have. Wait...wait. I worry what you just heard was, "Give me a lot of bacon and eggs." What I said was, "Give me all the bacon and eggs you have." Do you understand?

Yehudis Basya
CLOTHING REPORT: When I started this journey, I really missed wearing my great looking size 12 pair of Calvin Klein jeans that have not fit me in years. I could not pull them up past my knees. Today, I'm able to get them up, zipped, and buttoned--to be honest, they are still tight and way too form-fitting to be considered attractive, and they won't look nice for probably another 10 lbs, but I feel like a won a small victory. I cannot wait for them to be way too big.

...but I just took my size 16's out of the dryer and they fit well. Within an hour of wearing them, they somehow grow into a baggy schlumpy mess that I can barely keep on. Still, it hurts my ego when they fit well!!!

Ok guys, so I was pretty skeptical about this whole thing. Ive gradually been eating way more fat and protein and since my last weigh in (last sunday) I have kept under 30g carbs everyday. I've lost about 1.5-2 lbs a week on average the past few weeks, for a total of 80lbs since August. Well I weighed myself today, and i'm down TEN (10) lbs. I ate more this week and got more calories than I ever did previously, i'm kind of stunned right now. I haven't had that much loss in a single week since I started (and I assume that was a lot of water weight). So, basically what i'm saying is, i'm gonna eat the fuck out of fat and I dont think I ever want to eat a carb again. Now i'm going to go cook some motherfucking bacon. Thanks low carb megathread!

Lobster Wiggle
So I've been on a reasonably LC diet before, but lurking this thread for a few months convinced me to really adhere to LC and get my daily carbs under ~30g.

Over the past 18 months I've lost about 80 lbs (270 > 189 today), but since early November I'd been plateaued in the mid-190s. Most of my initial weight loss was pure fatass weight that I think I could have melted on basically any combo of diet+exercise, but the progress down from 200 to 190 to (hopefully) the high 170's has been much slower and more of a struggle.

But over the past few weeks going full LC seems to have been the spark I needed to get rolling with the weight loss again. I'm down to 189 from 195 over the past three weeks, which is my first substantial weight loss in some time.

Mostly I just wanted to say thanks goons, the advice and information in this thread has been invaluable. Also wanted to post dinner, chili being the kind of thing I avoided in the past due to misguided fears of fat. God I love chili.

I'm actually still reading all the way back in Low Carb Megathread 1, but I wanted to go ahead and post that today marks my being 100 pounds lighter than I was at my heaviest. Still have plenty to go.

I never understood why I was always hungry until Gary Taubes. My Father, Aunt, and Brother are all Diabetic, but now I feel like I've dodged that bullet. I'm still insulin resistant, and in many ways I feel like low carb is giving me my life back.

I still have a lot of weight loss to go, maybe even another couple hundred pounds. But the next hundred will be a lot easier than the first hundred.

Although I very rarely post in here (or on SA in general), I feel very compelled to do so here. December 7 of last year, I was driving home from work, and felt my heart beating in my throat. I stopped at a pharmacy to check my blood pressure, and this is what greeted me:

I should mention that I have been pre-hypertensive for a few years now, and smoking certainly didn't help. Needless to say, I haven't smoked a single cigarette since that day. Although quitting made my blood pressure drop back down to my normal 135/90, it also caused me to put on about 15 pounds. I decided to go on W&W to figure out how to remedy this situation. I started Low-carb this past Monday (2/14), and have lost 6 pounds, which I realize is mostly water weight (207 down to 201). More importantly, here is the result of the blood pressure test I took this morning:

This shit is fucking amazing.

It's been a while since I have posted pictures. Still at 140 lbs lost since October 2009, and maintaining weight consistently in the 75g carb a day range! I am looking to lose my last 20 pounds by the end of 2011 while gaining more muscle and better body fat percentage.

Clothing sizes: 8/10 pants (down from 26W), S/M shirt, some L depending on the store (down from 3X), 36D bra (from 44D), 7.5 shoe (from 8.5)

Oh yeah, an somewhat updated pic:

This was me from March 2010 - August 2010. 65 Pounds lost.

Luke Johnson

Coming up on five months of this diet, I finally broke fifty pounds lost. Fifty down, another fifty or more to go. Thanks a lot low carb thread. Shit is crazy though, I haven't been in the 240s since like Junior year of high school.


65 pounds lost now putting me at 231 pounds. Another 11 pounds and I'll start measuring my weight in kilograms. Also none of my clothes fit except for the ones I got at Christmas so I need to buy new ones. Low carb is expensive.

Ahhh... I broke 200! Life just keeps getting better. Took down the Chinese buffet today. I like to fast for a day before I go. And I usually don't eat for another 24 hours afterwards, just to get my discipline. The best part was looking at the scale in the morning stuck at 200, taking a piss, and seeing it at 199 lbs.

I think my exercise habits are changing for the better. When I used to have free time I would goof off on the PC, but now I like to do some lateral X work or jog in place while watching TV. It's pretty nice. Speaking of which, gonna watch some Jimmy Fallon while doing some jumping jacks.

All of you guys who are just dieting, think about exercising too. It really has sped up my results.

After a long time of being just-over a comfortable weight, I started a low-carb diet near July of last year and by November had lost close to 40 lbs. I wanted to share, and mention how easy it was once you established a bit of a lifestyle. I now am not on a diet of any kind, but simply eating fewer carbs than I did before and am down close to 60 lbs from that July mark. Any goons who haven't at least tried it absolutely should.

edit - thanks to W&W for killing an afternoon. I can't believe I've never ventured into here before.

Here's a status report for all the cool dudes in this thread. It's been 6 weeks since I started this diet, and the results are pretty awesome. I've lost about 16 pounds. The few days after losing all the water weight was kind of demoralizing so I stopped paying attention to the scale, and I'm too lazy to take my own measurements so I'm not doing that either. I weigh myself about once a week to make sure the needle is moving in the right direction, and in the cases where it's not dropping as much as I think it should I'm noticing my clothes becoming baggier. Shirts that I was too much of a fatty for when my girlfriend bought them for me at Christmas now fit great. My gut and man-tits are slowly shrinking away.

The speed of results on this diet is just tremendous. Eating so many carbs for so long really does just make your body kind of sick. Your body starts doing all this wonky shit because of all the carbs, and the very moment you remove the carbs things start snapping back to you being healthy without very much trouble at all. Beer is probably the main carb I still consume too much of, but I don't drink beer everyday. About twice a week I'll have 2 or 3 beers in a night. I try to drink Guiness when I can, and I try to offset the carbs in the beer by doing pretty much zero carbs aside from the beer on those days. It's a pretty decent system, and I'm not stalling out.

So far I've been low carb for about 7 weeks and I've lost 26 pounds - down from 226 to 199.something as a 5'10 male.

I'm really pleased with my progress, and finally in a place where I don't mind the diet. I only track carbs and calories casually, but I am so strict in what I eat that I am almost always below 30 carbs a day.

I started my low carb journey @ 371 on December 14 2009 and am currently 252 (6'3") as of this morning sticking to about 30 net carbohydrate grams/day. I play racquetball twice a week and swim occasionally.

I've been Low Carbing since November when I first came across the megathread. I've followed it closely and got many great ideas for meat food things. The change was very smooth and how I felt overall was great after feeling groggy in the months prior. I started at 288 and am now at 236. The uplifting feeling when I bought new pants the other day is superb and I hope to do it many more times to come.

Oh yeah, if there is one sad thing I learned about being on this diet it is to never intentionally smell cheese. I cannot eat my past favorite swiss anymore because of this. Thankfully my new favorite of havarti is super rad so there isn't a whole lot lost!

Yehudis Basya
45 lbs lost as of today, and I have been low carbing for ~8 months... I'm not sure if that progress is considered slow or not, but I'm ecstatic. Men actually checked me out yesterday, it was so fucking bizarre. I thought maybe I had a gigantic booger or something, but when my husband saw me for the first time that day after work, the first thing he did was comment on how sexy I looked. So, so, so weird. But exciting.

Lumberjack Kanaka
I was 200+ (280 at my peak) from 7th grade until Last November. (I graduated high school last May).

Now I'm 175~. Feels good, man.

It's really amazing how easy it is once you get in the rhythm of it. It just takes patience and dedication. Don't let anyone tell you to stop, just tell them to fuck off because you know it works. It is the single greatest thing you will do. (losing the weight, that is)

I feel bad when I tell my friend who is always telling me 'holy crap you're so skinny now dude' to stop drinking beer and eating pizza, but he doesn't listen. Whatever can't heal them all.

I started LC 2 weeks ago and I am loving it. I have no desire at all for sweets, which is not me at all.

I have lost ~8 pounds so far, but more importantly my blood sugar is under control. On 3/21/11 my fasting blood sugar was 338! I just took it a few minutes ago, around 2 hours after I ate, and it was 108.

This is literally saving my life.

My question is about iPod touch apps. My wife just bought me an iPod touch for my birthday, and I want to know what cool apps you recommend for diet tracking, fitness, etc.

I am on week 2 of couch to 5k and I want to start weights soon.

Thanks especially to TCM. Never ever stop. If I ever meet you I am buying you a steak.

Yehudis Basya
OH MY GOD. I just had a major milestone.

When I first started low-carbing, I stole 2 pairs of my old blue jeans from my parent's place. One was a size 12 I bought freshman year of college (these are definitely smaller than the 12s I'm currently wearing), the other was the size 8 I wore in high school. Periodically, I've been trying these pants on. When I started, I couldn't get the 12's up past my knees. Ever so slowly, they've been making their way up my thighs. I haven't even tried the 8s in forever.

Then, today, I absent mindedly tried a pair on. They made it around my butt, I could zip and button them up, but they were definitely tight. I thought they were the college-12s. But they were the size 8 pair of jeans!!! Jeans that haven't even made it past my calves in a decade were capable of being zipped and buttoned on me. For the record, they were incredibly 90s looking.


Dr. Katie
I made a post or two in the last thread but I fell off the low-carb wagon after losing weight and regained it. I restarted low-carb in late January/early February and I've lost 40+ lbs so far. Thanks goons. I'm gonna keep it up but it feels good to actually see weight loss happening for once in my life.

I have been on LC for around 2 1/2 weeks, and my appetite really dropped starting a few days ago.

I am a 5'8" guy, weighing 256 lbs. I am also type 2 diabetic, and my blood sugar was 89 this morning. First normal reading in quite some time!


My weight loss has been going pretty well; I'm 5'10" and I've gone from a size 35 jean to a 32. I'm going to start working out this week, so I'm looking forward to that.

Almost 40 lbs down here and I didn't really even realize it until I went to put on some jeans and noted that they were in the drawer of clothes that I hadn't worn since college. Which is pretty awesome as I was thinking I was going to need to buy new clothes here soon.

Hooray the scale says 234.4! I cannot wait until I see 22x because that'll be the lowest I've been in nearly a decade.

Here is what 3 months of daily weigh-ins look like for me.

Easy exercise: Figure out where the cheat days are.

Like you (I think!), being on a very low carb diet has given me more energy/stamina and interest in physical activity than I have ever had in my entire life. For the first time I look forward to working out and have to talk myself OUT of walking, stair climbing, cycling, whatever. It's so very much not like me! I think all the sugar and carbs just kept me sluggish all the time.

And tonight I went to Target to get some new clothes for working out, because everything I had was way too big and inappropriate for what I'm doing. It was great because I was getting stuff in sizes I wouldn't have even tried on two months ago. I was so damned excited I ended up with more than I probably should have bought, but I just couldn't help myself.

I low carb!

Yehudis Basya
Welp, I finally did it: I hit the 50 lbs lost marker!! I am 6 lbs away from hitting healthy BMI, and 25 lbs away from hitting my goal weight. I bought a size 10 Calvin Klein dress for my sister's wedding (and I'm guessing/hoping that Mr. Klein doesn't vanity size). For the past ~3 weeks, I've been eating on a ketogenic plan, and it rules. Although I have carb dreams/nightmares every fricking night without fail. Like the one where I had to test taste all the cakes, cupcakes, and brownies in the largest bakery in the world... awesome yet terrible...

Here are my progress charts (weight on the y-axis; date on the x), courtesy of FitDay! Stupid blue line, I will catch up with you...

Start: 206 lbs
Current: 156 lbs
Height: 5'5"
Gender: girl, thankfully leaving the 'curvy goonette' moniker behind
Original pants: 16/18
Current pants: 12's are getting baggy!
Original shirts: XL
Current shirts: M

I have been following this thread since August of last year and I wanted to wait to post until I had lost a good amount of weight. I have at last lost 21 pounds and I am so happy. I started at 5' 0" and 154 pounds, gross. I am now at 133 pounds which is 21 pounds lost with not that hard of a lifestyle change. Thank you guys so much. I look way cuter. I was wearing XL in everything and now I'm wearing mediums. I look so much better and feel so much better. I still want to lose about 13 more pounds but I finally look cuter so I'm not super worried about the rest of the weight since I'm not addicted to sweet stuff and bread.

I live in West Texas so I haven't had the problems like some people bitching about my diet like other people have, as my sister said, finding ways to eat more bacon and red meat isn't going to meet resistance here like it might in other places. Thank you!

The Heartless
I've been doing LC since January and last I checked (about 3 weeks ago) I was down 35lbs. Who really knows where I'm at now as I've moved to a new country and my stuff, scale included, hasn't gotten here yet. The first week or so was carb-filled though. Hotel living in a new country sucks.

But all in all, now that we're in our house and can get to the grocery store and whatnot, LC is back and pretty easy. But Guam doesn't have unsweetened almond milk ANYWHERE. They have the original, though. It makes me sad because I got really used to my protein shakes for breakfast and I'm not really willing to try substituting for water. Also, Guam makes it easy to cut out all the little things that were kind of carrying me through this, like the LC bread, wraps, candy, ice cream, etc. So for now, it's all meat and veggies and sugar free jello if I want something sweet.

I was never fat to begin with but now I'm lean with a noticeable gain of muscle. Thank you bacon, salami, meatloaf, andouille, sausages of all kinds, chicken, prosciutto, fatty jerky, and all vegetables minus the starchy ones.

I'm almost considered 'normal' by the retardedly deceptive BMI and down to a weight I haven't been at for 6 years now and continue to consistently lose weight. I don't count my carbs, at all, and don't count how many calories I take in each day; all I do is avoid carbs in all forms and make my own dinners each night, which includes fish 2 times a week. I eat no sweets whatsoever, drink diet soda, and drink straight whiskey (0 carbs). Exercise 3 times a week and run when I can.

Shit is going well, I'm down nearly a stone since I started. My best friend's husband commented on my weight loss last night and this is from a man who didn't notice his wife had her hair re-styled. Feel ridiculously good, actually. Not craving much at all.

fozzy fosbourne
First month in, I've lost 11 lbs and change according to the scale this morning. ~MY GF~ has lost about 8. Been:
• Under 50 carbs every day, average is probably around 20-30.
• Eating lots of burgers, bacon and eggs, lots of nuts, lots of cheese, usually a side salad with some fatty dressing. I'm embracing stuff like Carb Smart ice cream, Flat Out bread, etc. Makes it easier not to cheat.
• Whey protein shake every morning. PWO too.
• About 2-3 coffees a day. Diet Coke with Splenda sometimes.
• 2 nights where I had about 4-5 drinks, jack and diet coke.
• Powerade zero calorie electrolytes drinks when working out.
• No calorie counting. I eat when I'm hungry. I try not to stay famished at all.
• Optimen multi vitamin.
• ~MY~ Modified Modified Starting Strength routine 3 times a week, in which I only use dumbbells. Did this for the first two weeks, took a week off, and then again. Week off, I actually lost more weight, but felt more achey from probably not having the pressure valve of the training.
• Cardio around 2 times a week, except for that week off, including a couple 2.5 hr hikes. Nothing crazy, I have a little cheapo elliptical thinger.
• ~7-8 hours of sleep.

I don't want to belittle people that find this diet a challenge, but this is has been the easiest god damn thing so far. I don't go to the gym, I don't run, I don't starve, and I'm losing weight and feel better than ever.

I've been doing a keto diet for the last 3 weeks with my wife.

I'm down 23lbs and she's down 20lbs. This shit is awesome. I first saw it at and didn't know if anyone else knew about that subreddit.

Everyone at work is asking me how I lose it, then they are just in shock... haha

C2C - 2.0
I'll try to find some "before" and take some "after" pictures when I get home in a few weeks, Sizzle. I began LC on Jan. 19th if this year (weighing 275 lbs.) and as of today, I weigh 233 lbs. for a total of 42 lbs. lost in just a tad over 3 months since starting this diet. I'm also (comfortably) clasping my belt at the 4th belt hole, whereas when I started I was at the 1st belt hole...and even that was too tight. I was wearing a very snug size 40 (waist) pair of pants; now a size 34 is a great fit. Shirts/jackets were all 2XL; now they're approaching an almost comically oversized appearance.

Heyhey wait for me! I actually JUST reached my goal (no joke, I just got back from the gym and did my morning weigh in).

I started Low-Carb in July of last year. I weighed 175 lbs. On a 5'3" chick, it looked pretty bad. I had done South Beach before so I knew that low carb would be a good fit for me.

I started out being a size 14 (or more, as much as I hated to admit it) in pants. I felt tired, lethargic, lazy, and was always always hungry.

I actually just reached my goal of 125 today (~10 months since I started). That's a total of 50 lbs lost. This is the lowest I have ever weighed, even throughout my teenage years. Now, I'm a size 2, and I look and feel better than ever. My family always comments on how much energy I have -- and I know it's because I eat WAY better than I ever did. I've rediscovered my love of cooking, and so many tasty meats and veggies.

Also, thank you thread! You guys have supported me through my highs and lows. Having support this time around made all the difference


This is me circa may 2009 at the beach for my birthday with my son

I had hovered around 220 pretty much since graduating highschool and all through college. One day about a year after that photo I was hitting 230, I hadn't been able to button my work pants in months (Was wearing a belt to keep them up) and one morning I woke up and just said "fuck this Im tired of being fat.

May 2010 I woke up one morning and took this photo vowing to loose some weight.

I poured through any info I could find and the low carb thread changed my life. By July I was 200 lbs. by september I was 190. by october I had hit my goal of 180.

Had you asked me 2 years ago if I could ever be 180 I would have laughed. by xmas I was 170 and have been hovering there ever since. I was downing about a canister of tums a week thanks to what I had assumed was chronic heartburn. Im guessing now I had some sort of gluten intolerance because I barely take antacids at all anymore. I used to sweat all the time. Now not nearly as much.

I wish I had a more recent photo of myself, but being the family photographer most all of the photos are of my kids or my wife. This is as recent as it gets, its only a face shot.

So.. 60 lbs in a year and honestly not even trying that hard I could probably be closer to 160-165 now had I not had surgery earlier this year and gotten a little lax with my carb restriction. So yeah. Thanks for everything Sizzlechest, youre making a difference in peoples lives here.

I don't know if I'm a success or not as far as low-carb is concerned.

I was 220lbs on April 2nd, 2010. On July 26th, 2010 I was down to 170. Those 50lbs were lost by running a bit, lifting a lot and not eating junk food mostly -- I averaged around 100g of carbs a day but that wasn't on purpose, I was more concerned with calories and that worked for me.

On July 26th, 2010 I started the atkins style induction because I wanted a change and I figured it couldn't hurt. I stuck with that for a few weeks then ended up averaging around 30g or so per day but still kept track of how much I was eating (not that I had to all the time, I had a hard time eating enough for a while.) Sometime in November 2010 I hit 149lbs and have bounced between that and 145 ever since (I haven't been eating particularly low carb with any regularity since then, nor have I been gorging myself on bread -- my appetite changed, the things I'm hungry for changed and I find myself naturally avoiding huge amounts of carbs for the most part.)

Short version, in around 7 months I dropped 70lbs. Weight isn't the stat I'm most proud of, however, those would be measurements. Since last April I've shrunk, a lot: 6.5" off my waist, 8" off my hips and 4.5" off my chest.

I'm much happier, have way more energy and I am back to fueling my gym trips with protein and fat. I have a few more inches here and there to go, hopefully by my birthday I'll be there

book of blue
I certainly don't plan on sharing any pics, but I started at around 155lbs at 5'3" and I've lost close to 30 So I just wanted to say thanks to everyone in this thread, especially Sizzlechest, and hopefully we can all help people make positive choices about their health.

Isaac Bruce Bowen
I didn't take any "before" pics when I started back in July because I assumed I wouldn't stick with the diet. Boy was I wrong

I'm down 15 lbs, and if I didn't cheat as often I would be losing more at a faster rate (cheating a LOT less is what I'm working towards). In any case, I'm sticking with this lifestyle till I hit the grave.

E: 5'8", started at 190 and now at 175

I love this thread. It gives me great ideas and is good moral support... and is the first time as a goon I've ever been included in a "success story" in a fitness/weight loss thread!

Thanks to you all, I've been eating MORE this past week... and it's the first week I've seen a steady decline in my weight every day. Today is my new lowest weight since going low carb. I've lost about 25 lbs since around February 6th, but have a LOT more to go. I'm really jealous of you lucky bastards who have been able to lose weight faster than me, but I refuse to give up!

Rabbit Hill
I can weigh in, too...

I'm a 5'4" woman, started out at 185 at the end of September 2010 and am now 158 (28 pounds lost) thanks to eating a low carb/low glycemic index diet. (I started off on the South Beach Diet but have become more carb restrictive.) I was a tight size 16 in trousers in September and am now a loose size 12 (sometimes 10 depending on the brand). Bless this thread for all its motivation and support and occasional forays into insanity (every time TCM posts something loony and hilarious and no one reacts, I laugh so hard).

I've been eating kind of horribly this week, but starting on Monday, I'm going to do strict low-carb ketogenic, because I have at least 20 more pounds I want to lose and a wedding to go to in July to motivate me. My friends haven't seen me in five years, when I was around 175, so I'd love to show up looking actually healthy and slender, instead of merely less fat. If I could lose 10-15 pounds in the next two months, I would be over the moon.

Sizzlechest, feel free to add me to the "it works!" list.

Start Weight ~425lb
HS Graduation

1 year progress:

College Graduation ~240lb


Current pic

I don't think I count as a success story yet, but if you want to add me, I started low-carb (South Beach) on August 1, 2010 and lost 28 pounds, then switched to ketogenic (sub-20 carbs/day) low carb on March 1 and have lost 15 more. My wife has lost 32 on South Beach alone in the same time frame.

Also, thanks for maintaining this, Sizzlechest. Lots of great info. Thanks to TCM, chachu, YB and all the rest of the regulars I didn't name. It's been a lot of help to have the support group here.

Okay Sizzlechest, here's another one for you.

June 2007, reppin' the average 'Murrican in Taiwan (Not sure of weight, highest confirmed was 285 lbs), XXL shirts, 38-40" jeans

Sorry it's not more recent, not too many old pics of me exist, because oh sweet jesus christ. Goddamn I sucked.

Ended up losing ~ 30 lbs just randomly between March 2009 and May 2010. Started keto at some point in June 2010 at 250 lbs.

April 2011, 175-180 depending on the day/carb intake/exercise, M shirts, 30" jeans

No longer overweight by BMI, but still need to get my BF% down. Planning on starting lifting in May after the class I'm taking is done. Signed up for the Warrior Dash in July. Running either a half or full marathon in September, depending on how the next month or so of training goes. Everything rules now. Even work (paramedic) is way easier when I don't take up half the back of the ambulance!

Fuck I'm awesome. Thanks everyone for all the info.

I'm only in the beginning stages but I have lost 30 pounds in 3 months, which seemed pretty much impossible to me. I'm currently vying for the biggest loser crown with 9% body weight lost with someone that weighs in the 100s instead of in the 300s. I love this diet, and it works for me.

I could eat carbs all day long and never get full, but if I eat a high protein/fat meal, I'm full super quick.

Momonari kun
I guess I'll repost my story since that seems to be the thing now. This is my third time doing a low carb diet, but before, I simply yo-yo'd my weight because I mistakenly thought that this kind of diet was unhealthy and so went off it after I had lost maybe 5 kg or so. Thanks to this thread, I have a much better understanding of how things work and am now pretty much on a low carb diet for life.

I started from 95 kg and am now down to about 79 kg. I didn't measure my body fat at first, but I'm down to around 12-13% now. My blood pressure is normal (used to be high), and my cholesterol is great.

For Loop
Today is the end of my one month low-carb trial, and this has been the easiest weight I've ever lost. I am down a total of 13lbs (4lbs this week alone) and have lost 29 total inches (measuring my biceps, chest, waist, hips and thighs). This log has been the best thing I've ever done when trying to drop weight as it helps me see how everything I do affects me, day to day.

I just looked at some weekly pictures and the difference is starting to be really noticeable, but the big change is that my clothes are not near as uncomfortable to wear and I'm getting close to having to drop down to my large shirts (which I've kept, hoping I'd drop the weight).

My wife thinks I'm crazy and disgusting for eating an almost pure carnivore diet, but I can be all when I look at my daily stats and go back to eating my eggs and bacon.

I got dumped today for not having a perfect body.

I am down 50 pounds from last year, I feel awesome and am getting better by the week.

People are assholes. I can't wait to see the look on their faces after another 6 months of progress.

I love this thread, thank you for changing my life.