These are some notes I made for eating LCHF>
Helga’s Guidelines for LCHF Eating…
What you want to avoid:1. No bread, no potatoes, no rice, no pasta, no cous cous – no overt carbs at all eg cake, pizza, rusks, muffins, etc! No peanuts (see below for other nuts)2. No sugar in tea or coffee. No chocolate, sweets, no fizzy drinks, no flavoured water or even diet drinks. Avoid artificial sweetners.What you can eat:1. Free range eggs, fish eg. tuna, salmon, hake, haddock, yellowtail, 
sardines etc. chicken, meat, including pork (bacon), beef, lamb and biltong (try for free-range).2. Nuts and Seeds – macadamia, almonds, cashew (I avoid salted and roasted), pumpkin seeds, sunflower seeds, sesame seeds, flaxseed soil (Tim says it really helps with raised blood pressure). Olive oil.
3. Fruit – limit fruit to one serving a day. Fruit is very high in sugar. I personally favour berries – strawberries, gooseberries, blueberries and raspberries. (They are great for preventing constipation).
4. Veggies – Avocado pear – I can eat a LOT of this. I put it in every salad and eat it on it’s own regularly! I will be very sad when they are out of season. Lots of veggies are great – leafy greens, like spinach and cabbage. I regularly eat carrots, cauliflower, broccoli, peas, even a little butternut. Gem squash, baby marrows. I eat lots of salad laden with lettuce, cherry tomatoes, red pepper, carrots, mushrooms, feta cheese, olives and avo. Yum!
5. Dairy products – these are going to give you a great deal of satisfaction. Full cream (double if you like) Greek (unsweetened, unflavoured) yoghurt. Once you are off sugar, you will love it. Cream! I put cream on my breakfast and in my coffee. It’s great. Full cream milk. Cheese, Eggs. Butter (ditch margarine).
sardines etc. chicken, meat, including pork (bacon), beef, lamb and biltong (try for free-range).2. Nuts and Seeds – macadamia, almonds, cashew (I avoid salted and roasted), pumpkin seeds, sunflower seeds, sesame seeds, flaxseed soil (Tim says it really helps with raised blood pressure). Olive oil.3. Fruit – limit fruit to one serving a day. Fruit is very high in sugar. I personally favour berries – strawberries, gooseberries, blueberries and raspberries. (They are great for preventing constipation).
4. Veggies – Avocado pear – I can eat a LOT of this. I put it in every salad and eat it on it’s own regularly! I will be very sad when they are out of season. Lots of veggies are great – leafy greens, like spinach and cabbage. I regularly eat carrots, cauliflower, broccoli, peas, even a little butternut. Gem squash, baby marrows. I eat lots of salad laden with lettuce, cherry tomatoes, red pepper, carrots, mushrooms, feta cheese, olives and avo. Yum!
5. Dairy products – these are going to give you a great deal of satisfaction. Full cream (double if you like) Greek (unsweetened, unflavoured) yoghurt. Once you are off sugar, you will love it. Cream! I put cream on my breakfast and in my coffee. It’s great. Full cream milk. Cheese, Eggs. Butter (ditch margarine).
So you see there is lots to eat!
Also go check out the three day eating plan and the basics of LCHF
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I drink to thirst and usually have about 5 or 6 glasses of water a day.
Hi Helga, thank you so much for this valuable information. I do however have a question…. since you’vebeen on this eating plan, have you lost weight? if yes, howmany kilos? Also, please advise if Peanut Butter is allowed? I look forward to hearing your reply 🙂 God Bless!
Hi Judy, I have lost no weight! 🙂 But I have lost inches! I’ve been on it since October (being ‘flexible’ over Christmas and Easter). I would like to lose about 5kg (to take me from 70kg to 65). I think Tim was onto my problem this morning when he said we have to control appetite and there is place to count calories. I can snack and snack and snack away, all on high fat/high protein/low carb stuff but it is a bit over-indulgent in calories. So for me, my focus over the next month is to count calories at http://www.myfitnesspal.com and see how I do. I haven’t done it for ages! But today I started. You can click on the link on the blog and see what I’ve eaten! There have been many other advantages. I don’t get ‘carb’ sleepy in the afternoon; my skin is fab, my memory improves with more fat and it’s very satisfying. I have noticed that with people who have a lot of weight to lose and who have a high sugar/carb intake, when they go on this, the weight falls off. Each person is unique and has to try see what suits them when it comes to LCHF. Hope that helps a bit! 🙂 Thanks for writing.
Hi Helga
I am 42 years old and have given birth to 2 children, after that my body shape changed and the struggle to loose the tube around my midriff started. I do not have a weight problem as such but more health issues eg: irritable bowel, bloated, aches & pains in my joints and general fatigue. I just want to share with you how this diet has had an impact in my life! First off I tried a vegetarian diet for two months accompanied by going to Curves 2-3 times a week. I did feel better after a while but discovered that I was loosing my muscle and gaining body fat, especially around my abdomen which was the area of concern for me. Then I heard your conversations with Professor Tim Noakes about high fat/protein and low carb diet and decided to give it a try. Within a period of 3 months I have lost 4 kg’s and a total of 20 cm around my abdomen and upper thigh area, all my aches and pains are gone and my energy has returned. I don’t just look better but also feel so much better and healthier! All my friends have noticed and complimented me. This way of eating combined with exercise really works for me and I am truly grateful. Thank you for imparting this knowledge to us, God bless. Daleen
What a wonderful message! Thanks Daleen, I’ll forward it to Tim. He’ll really appreciate it! God bless. Helga
Hi Helga
It’s me again… I just wanted to know if I could eat 3 Provitas in the morning. I have it with Avo and no butter at all. I cannot have eggs so early in the morning… I do admit there is alot of food choices and Cremora creamer I have been putting in my coffee and tea also Fresh cream in a cup of coffee in even while I watch TV 8pm I drink about 4 cups of T/Coffee for the day… Am I doing it correctly.. Provitas especially my fav but I stick to 3 only per day
Provita are carbs. The whole thing with LCHF is counting carbs. Look on the packet and see how many carbs are in 3 provita. Google all the foods you eat with search queries such as “how many carbs in avo?” Then count the amount of carbs you are having. If you are having 50g or less, you are doing well. If you find you are needing more, have them. If you find you are eating 100g per day, you probably need to cut some out. Remember everything contains carbs eg. vegetables, avocado, almonds etc. all have some carbs. Add it all in. There may just be some space for your provita. Having full cream in coffee/tea is great. Rather have cream than sugar! Hope that helps!
Very much so and yeh I can have the three provitas… Getting there give me a month you will get feed back soon.
Helga I am so interested in all of this but would love some input as to people with IBS. Have you had any feedback if it has helped the IBS? I am a severe IBS sufferer and have been told 101 things over the years but no matter what I try I seem to come full circle. I have tried numerous dieticians who suggest eating fibre rich foods but that includes All Bran and lots of butternut and sweet potato which are high in carbs so I am really struggling. I love all veggies so will find it tough to limit the high in carbs ones but also those that I have been told to avoid seem to be on your list of recommended veggies for eg. broccoli and cauliflower and all the salad stuff. Any input here would be great. oh and when you talk about Beans… does that exclude green beans are they ok to eat? thanks so much Nolene
Nolene, I believe IBS sufferers have great results going Low Carb. I found this website, which you may be interested in: http://ibs.about.com/b/2009/03/25/ibs-d-and-a-low-carb-diet.htm
I would give it a try and see how you feel. Cut sugar and carbs. I’m sure others may have suggestions for you too.
Blessings. Helga
just to let you know that my IBS is much better following LCHF although I am not loosing weight 🙁 I think I ate very little sugar and carb anyway but I am definitely feeling better and will continue eating this way. Of course stress and IBS go together so I am never 100% IBS free but definitely better!!
Hi Nolene…so glad to hear your IBS is better. I’ve lost limited weight on LCHF…but it is slowly coming off. I use http://www.myfitnesspal.com very effectively for weight loss. You could try that. God bless. Helga x
Helga, I have just started the LCHF way of eating…..but want to know if I can drink milk with my tea or in a shake? And why cream is better as it seems to be higher in carbs. Although what is the view in alcohol? I love my glass of wine or two. Many thanks
Hi Cathy, Full cream milk is lower in sugar than cream. I have always thought that the cream is lower in carbs than milk, but you are looking at a higher fat content which is also where you will get your calories to sustain you through the day. There are different opinions regarding alcohol. The sugar content is bad, but some LCHF followers say minimal amounts are okay. All the best! 🙂
I HAVE FOLLOWED THIS DIET FOR ABOUT FOUR WEEKS (NOW AND AGAIN CHEATING)
AND TO MY DELIGHT ON MY RECENT WEIGH IN AT CURVES , HAVE LOST 2.5KGS.
WOULD HAVE PROBABLY LOST MORE IF I DIDN’T CHEAT.
REGARDS
LOUISE BERG.
Yay! Well done Louise! xx 😀
a while ago I found a quick reference for checking the carb content in most daily foods we eat but I have filed it in a very safe place 🙂 can any one help??