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

My honest opinion is don't do it. It's really really hard to stick to and the minute you start eating carbs again you will pile the weight back on very quickly. Unless you think you can stick to it forever?

I would download MyFitnessPal and calorie count. Much much easier to stick to because you can eat what you like within your calorie limit. You'll easily lose a pound or two a week and still be able to eat fruit and salad cream!

About the sugar in coffee.

Why compromise? Just don’t drink coffee or get used to it without sugar. Try more cream or milk in it.

I generally have

B - eggs scrambled or omelette or boiled eaten cold, sometimes with ham or cheese or Greek yoghurt with cream
L - salad with protein and fat so feta or chicken with mayo
T - meat and veg of some form

Truvia is good in coffee/tea and easily found. Be careful about stevia in general as the bulking agents usually have carbs (in Truvia's case it uses erythritol which is ok). Use much less than you would of sugar, it tastes sweeter.
But yes you could put sugar in coffee if you count it. One teaspoon is equal to 4 grams or what you'd get by eating 100g of cauliflower I believe. It adds up fast if you're shooting for only 20g a day.
I second Diet Doctor. Uses real foods, can provide grocery list for the week, isn't outrageous with cooking demands. Food ranges from ok taste to good taste, which is worth the convenience.
The diet is worth doing even if you quit because you'll learn so much about how much sugar is in everyday foods. Course you could decide to go straight back to your old ways but I haven't even when I'm off the diet. (Fell off the bandwagon while pregnant. Severe morning sickness and all.)

I really wouldn’t put sugar in your coffee, even if you count the carbs. The whole point of low carb is to regulate your blood sugar levels and pure unrefined sugar will give you a spike. Try xylitol or stevia instead.

lose the honey and salad cream and don't expect miracles, you need something you can keep up long term without an end date, just small adjustments to maintain once you reach goal. If you beat yourself up and expect too much you'll risk quitting.

1lb loss pw is still 4lb a month. That's a whole large oven ready chicken worth falling off you per month so be proud and keep it up

Hiya I started the high fat low carb diet and from May 21st to June 30th I lost 1st 6lb. I mainly ate eggs, fish and lots of veg. My weight loss slowed down after that to about 2lb per week. I must admit I have let the diet slip but have only put in 4lb, I'm starting to exercise now. I recommend the keto for beginners book, it gives a list of what to eat what not to. Good luck on your weight loss journey

The sugar in your coffee will have a massive impact sorry. It's about regulating blood sugar and teaching your body to use fat for energy. If it has refined sugar to use it will use that instead and all your dieting will be for nowt

Also. Two teaspoons of sugar is nearly 10 carbs which is HALF what you should be eating in a day. Your carbs should be mainly veggies. You get a lot of broccoli salad and cauli for 10g of carbs

I hate coffee without sugar and moved to splenda. You adapt to the taste in literally a couple of weeks. Sugar in coffee now tastes vile to me!

Another good sugar sub is liquid Sugromax but not sure if it's available in UK.

Like Tommo I've also lost a stone in the first 4 weeks of fast800. I wouldn't say it was tough though, and that's coming from someone who binges and is an emotional eater.

Stage one is only short term (12 weeks) but then it moves on to a 5:2 style diet which is actually a long term way of eating/living.

His latest book (fast800 diet) is fantastic. Goes into lots of research and theory behind why this is a good way to live. People are reversing type 2 diabetes within weeks and coming off medication.

I could kick myself for not reading his books sooner.

Wow lots of replies thanks! some helpful tips. I.will get the sugar substitute for coffee, although I don't actually drink much.
I prefer a cup of strong tea with a splash of milk.
Tonight I will look at diet doctor.
And yes I was disappointed with 1lb a week but when you think of what a 1lb of fat actually looks like it spurs you on. I think I was sceptical as I lost loads more a week when doing slimming world. I couldn't face a muller light now tho

This is today's figures from carb manager app.... Does this seem ok?

You’ve got to stop the honey, OP.

Are you actually weighing those tablespoons? I use Cronometer and properly weigh things like that most of the time, a ‘tablespoon’ isn’t as much as you’d think. The honey will be working against you.
I stick to around 50g of carbs but use them for veg so I keep my fibre up.

I lost almost a stone on keto/ low carb but couldn’t stick to it long term because I missed fresh fruit too much. I don’t think it’s healthy or sustainable long term unless you’re eating plenty of green veg.

I'm seriously in 2 minds about continuing. I so want it to work.for me but I love fresh fruit. I love the feeling of being full and not craving biscuits and chocolate but I lost weight quicker on slimming world.
And I don't know if I could never eat bread again😒
I ate really healthy on SW, lots of fresh fish, fruit and veg, rice but just let things slip.
I'm so blinkin confused 🤣

If it's not for you then dont continue with it. Any 'diet' has to be a permanent lifestyle change. Low carb works for me as I dont have a sweet tooth and although I miss bread I can so without it as I prefer eating the stuff I can have.

You need to find something that works for you.

I found that the weight has taken much longer to go back on after a year of being Low Carb.
It is going on noticeable around the middle but because I know what it is I am much more inclined to do something about it. Before I would just lose weight and shape wise was just smaller. Low Carb gave me a flat stomach!

Low carb worked for me high protein and higher fat.

Also I looked and was often asked if I was pregnant while eating carbs. I have cut out potatoes, rice and bread and compensate with plenty veg particularly broccoli