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How to start LCHF?

Getting started with LCHF is easy. The best thing is that you do not need to count calories or measure and weigh food. You never have to go hungry; you eat until you are full.

The principle behind LCHF is that you avoid eating carbohydrates like bread, rice, pasta, and potatoes instead of eating vegetables, protein, and fat.

Fat should preferably be natural animal fat – found in meat, fish, and real butter.

Avoid all light products and anything sweetened. Most people who eat LCHF also avoid eating things that contain gluten. Avoid any ready-made gluten-free products available in the shops as they are usually low in carbohydrates. Also, leave out any substitute products labelled “low carb”. They usually contain far too many carbohydrates anyway.

If you want to give yourself a chance to eat a strict LCHF diet, try to stick to foods that contain a maximum of 5 grams of carbohydrates per 100 grams. Read the ingredients list and also think about how much 100 grams is. For example, milk is 100 grams of 1 decilitre. If you drink a couple of glasses of milk, you will quickly have consumed a relatively high amount of carbohydrates, even though the milk itself is not very high in carbohydrates (5% for standard full-fat milk).

Many people try to stick to a maximum of 20 grams of carbohydrates per day if they stick to a normal LCHF diet because they want to lose weight and be more healthy.

The most important thing is eating enough food and enough fat. Eat until you are full! You can eat a snack like a few slices of cheese with butter or a piece of cheese if you are feeling hungry between meals.

It is common to feel very hungry for the first while after removing carbohydrates from your diet. Don’t worry about this and eat without thinking about how much it is. Hunger pangs will stabilise after a while as your body gets used to them.

It is a very good idea to prepare yourself before starting LCHF. It is very common to experience various transitional symptoms in the first few days. Read more about these to know what to expect in the early days.

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