Low Carb High Fat Diet, help please...

[NemoIsLost]

Im new to HFLC and have lost 6lb the first week, then 1lb the next 2 week's.
I'm abit confused as to how much fat I should be eating, also.wondering if I'm eating too much fruit.
A typical day is;
Breakfast; cheese omelette cooked in olive oil or butter
Lunch; Salad with tinned mackeral in oil with ff salad cream. A sugar free jelly
Dinner; steak or salmon with broccoli, courgettes, mushrooms
Full fat Greek yogurt with a handful of raspberries, chia seeds and honey.
Snacks; an apple or some melon.
Please could someone tell me if this is ok?
I've read bits and pieces but don't know if I'm on the right track, TIA

I’d ditch the honey and the fruit as you’re only just starting out.
What’s the salad cream? Is it fat free? Probably full of crap. Go for oil and vinegar.

It sounds good to me - come over to the low carb bootcamp board and run it by BIWI (with her big stick).

Lots of threads here but the most current one is this one

Don't forget that if you carried on losing 1lb a week for a year you will have lost 57lb!

Thanks, I'm struggling to cut down on fruit, I love fruit and ate loads when doing slimming world. Hard habit to break and I've got a sweet tooth.
The salad cream is original full fat.

Losing a pound a week is healthy.

Trying swapping the snacks from fruit to veg. Carrot, celery, red pepper or cucumber sticks with a houmous dip.

Salad cream contains sugar and cornflour, both are carbs. Use mayo.
Sugar free jellies have artificial sweeteners in them, and the body reacts to them as if they were sugar, ie, again, carbs.
Raspberries are Ok when you've been low carbing for a while, but not in the first two strict weeks.
Honey - carb. Apple - carb. Melon, ok in moderation.

The thing is, you've cut back on carbs enough to lose water in the first week. But for two weeks after that, you need to be really, really strict. Aim for 20g of carbs per day or less. You also need to be drinking plenty of water, and you can have coffee with cream but no diet drinks (see sugar free jelly!)

Basically your food intake needs to be green leafy veg, protein (but not too much) and a lot of fat. When you've gone into ketosis, you can up the carbs a little, but not too much (50g carbs at most).

Thanks wonkybanana I'm wondering if this is for me, I really want to do this but 20g of carbs seems so tough!
I don't like mayo or hummus 🙈
So i need meat, veg,eggs and fat? no fruit or sugar.....
Is the fat from butter,cream,fatty meat, cheese?
I really appreciate everyone's help.🍉

Use MyFitnessPal.
You’ll be really surprised at how many carbs are in certain things
Salad cream is a NO

Fruit is a no early on
You literally eat meat, fish, some dairy.

It’s bloody hard.

I did the Atkins properly and lost a lot of weight. But I do not like sweet food. So eating cheese and ham was ok for me.

It was the booze I found the toughest

Honey is pure sugar. Try a teaspoon of xylitol if your sweet tooth is grumbling. Berries are the least carby choice if you can’t be without fruit.

And go to the Atkins website or buy the book. It’s not the kind of diet you can do half well.
Otherwise it’s really going to backfire

Not all diets suit all people. And in reality, though I lost a lot. I put it all back on.

At this stage NO fruit. All sugar
Honey absolutely not. It's pure sugar.
Salad cream is full of sugar

The rest of your menu is great

Easiest way to do it is try not to have any food that has more than 4g carbs per 100g. Use my fitness pal. Try to keep to 20-25g carb a day

Meals should be based around a protein (meat/fish) and non root veggies.

Ignore calories. You want mostly fat and protein. Make creamy sauces for meat. If you don't like mayo cut it it with oil and mustard or make a peri-peri mayo. Cauli cheese is a staple in this house. Celeriac dauphinoise.

Buy a low carb cookbook. There's loads of options.

This should be called the heart disease diet!

@hxhussain poor advice. Carrots and hummus are v high in carbs.

Snacks should be things like cheese, ham, small handful of nuts. Avo. Small tin of tuna with mayo etc. I'd sometimes have Celery with Philadelphia or a sour cream and chive dip.

Don’t worry about not liking hummus, it’s not particularly low carb!

As time goes on you are less hungry and need to eat less in general to feel satisfied, which for me is blissful after many years of feeling hungry on low fat diets and having sugar cravings.

My fat generally comes from full fat Greek yogurt, coconut oil and cream (in my coffee which I have as a late breakfast normally), avocado, olive oil on salads. Also “proper” mayo (tastes v different from the Heinz stuff so you might find you like it!) I’m loving the foraging Fox coconut chilli and lime mayo which has been on offer at Ocado recently (1.0g carb per 100g),

Also various different cheeses and some meats.

You really have to love cheese and meat on this diet!! Well for the first month at least!

I think as it gets more into winter I’ll have more veg sautéd in butter and creamy/cheesy salads.
I do have nuts sometimes, especially macadamias but find they are so moreish that I go overboard.

(I have also discovered salt & vinegar pork scratching which are amazing, but again very moreish!)

Have a look on www.dietdoctor.co.uk, lots of info on there as well as on here. I am now doing the fast800. Its quite tough but you can have fruit (not a lot mind!). The recipes are great & I don't do it at the weekend, in fact I eat anything I like. I've lost 1st 2lbs in 4 weeks so far.

Right I'm getting the gist thanks!
I could eat cheese by the ton, and love meat and most veg (can't stand avacado)
Love eggs,
Just need to cut out the honey and fruit😫
I actually don't feel hungry which is amazing for me as I'm usually craving choc, biscuits, sweets!
I was worrying about calories with all the fat, I certainly don't need to put any weight on!

LCHF doesn't have to be animal based.

Indian, Asian, and Japanese food can be easily adapted using cauliflower rice in place of rice and xylitol in place of sugar. There's an article in the Guardian called 'Want to eat much less meat? Take the top vegan tips from the world’s tastiest cuisines', which can readily be adapted to swap out the Carby bits for lower carb alternatives.

Salads are always welcome. Focus on homemade vinaigrette with quality oils (look them up). Creamy dressings can be made with avocado or coconut cream.

Replace dairy products with unsweetened vegan milks and yogurts. They're lower sugar than standard milk.

Make smoothies with lot of frozen spinach and some unsweetened vegan yogurt and milk.

Breakfast can be cereal of a milled mix involving seeds, chia, and flax and coconut shavings.

Focus on fish for protein. Smoked salmon makes great lunch time poke bowls.

For what it's worth I'm not vegan or even veggie.

I have long called myself veggie+. And I wish it wasn't so but I do best health wise on keto, the lower carb the better. It's been medically prescribed to me, so I've done the best I can to make it tolerable.

Sorry submitted before ready-- if you bake and can't stand the LC flours, try FiberFlour by Lonjevity Foods. They're on Amazon.

I must have my pasta fix and they're the best way to get it on LC.

Wow Tommo that's amazing loss in 4 weeks.
I lost 5 stone in a year on slimming world but put it all back on

Dont worry about calories, after a few weeks you will not want to eat as much. Remember, it's the proportion of fat, not the amount.

So you will find in a few months that although 80% of your diet is fat, because you're actually eating less, that 80% of fat could be less than what you would be eating as part of a normal diet IYSWIM?

Yes I get you, thanks grimbles so I will cut out all fruit for 2 weeks😬 and see what happens. I read somewhere about the need for electrolytes, what are people's views on these?
I appreciate all your help

If you like it then a boullion cube in hot water will help with salts, otherwise you can get magnesium and potassium supplements.

Have a look at Diet Doctor. Lots of free information, recipes advice videos etc. I've lost 12kg in 5 weeks following the two week plan initially and continuing more or less the same for the following weeks. Food no longer seems to have the overwhelming stranglehold of previous diets. Healthwise, not felt so well in some considerable time. Joints not nearly so inflamed, walking is easier, sleeping better but less, bloating a thing of the past. Downside? I miss milk in my coffee, can't handle cream so have it black. Gone from 8-10 cups a day enjoying every one, to 2-3 enjoying ok. Drinking LITRES of water.

Thanks I will look at diet doctor. I've just ordered some supplements from Amazon (night shift!)
I love cream in my coffee but I can't abide it without sugar
I can have tea with no sugar and a splash of milk, is that ok? and can I have sugar in my coffee as long as I count the carbs??