Low-carb and keto for beginners. Discover everything you need to know. Recipes, meal plans, keto calculator, and charts.
FREE Meal Plan
PLUS a QuickStart guide, shopping list, tracker, and an instant 20% off all of my cookbooks.
You are also agreeing to our Privacy Policy and agree to receive my newsletter. You may unsubscribe at any time.
Resources
- 41+ Keto Egg Fast Recipes (Rules And Meal Plan)
- How Many Carbs Per Day Should You Eat (And Why)
- Low Carb And Keto Meal Plans
- What Are Low-Carb Kids (How To Start)
- How To Use An Air Fryer (FREE Air Fryer Cooking Charts)
- Egg Conversion Charts (Plus Easy Egg Substitutes)
- 5 Easy Ways How To Measure Butter (Butter Conversion Charts)
- Easy Cooking-Conversion Charts (US/Metric)
Cookbooks
VISIT THE SHOP
Find e-cookbooks, meal plans, 4-week quickstart, bundles, and more!
Everything you need to get started on your low-carb lifestyle.
Marie Ann Mann
Libby, please may I have the link to your on line shop at Amazon? cannot find it on your web page or blog. Probably 'blind in one eye and can't see out the other' but I really want to buy a couple of the listed products and I did not bookmark the site. Many thanks, Rieann
Libby www.ditchthecarbs.com
Sure thing! Here is the direct link to my Amazon store and all the products I love to use. The link is on my sidebar if you ever need it again 🙂
Lory Levy
I have a question about the fathead pizza dough. I made it per instructions and the dough wouldn’t pull off of the parchment paper. It browned up nicely and had great taste and texture from what we could peel off but it was really stuck.
Thank you,
Lory
Wanda Stults
Can you tell me if a low carb bread that I buy on line is ok to eat every day or so
fthina ferries
I loe it when individuals get together annd share views.
Great website, keep iit up!
Lizelle Martin
Hi there
Love the recipes !!
I just wanted to know with the breads and the bagels , can you bake and freeze and if so , up to how long can you freeze them for ?
I generally make a load of the bread each Sunday then slice them up and wrap portions and freeze for the week for convenience.
Do you think the Bread , bagels , pizza dough can all be baked then frozen for at least a month ?
Regards
Lizelle
Libby www.ditchthecarbs.com
Hi Lizelle, I am so glad that my website is helping you stay low-carb, easier. Some breads may be frozen, for example the almond flour bread and the Fat Head bagels are best frozen in an airtight container and pre-sliced. The Fat Head dough needs to be cooked before freezing because the raw dough which has melted cheese and a raw egg, do not take kindly to being frozen before cooking.
Francine
Hi... I've been on both Dutch the Carbs and the Low Carb Support Group... But this morning I have had no access to either. Your feed is still on my FB page but when I go to the support group page its just blank. And you don't show up in my groups folder to post. Love this group... You are such a big help!! Just wondering if others have this problem to.
Libby www.ditchthecarbs.com
Thanks Francine, I've double checked and they are both up and running. Sometimes Facebook has a few glitches affecting certain functionality. I hope they've popped back into place for you by now.
Sharon
Please verify macros for Flourless Keto Brownie
Cronometer calculates 13g of carbs each
I put batter into lined cupcake pan; delish
Thanks
Rutenio Dantas
Hi,
I would like translate your recipes to portuguese and post on my Facebook Fan Page and a blog who I will create. I am from Brazil. I will put the reference from your site. Will you let me do that?
Libby www.ditchthecarbs.com
Sorry no. It is against copyright to copy or translate anyones written work. I would be very very cautious if you are thinking of doing this from any website. You'll get in a lot of trouble with the owner and Google downgrades both site. I allow people to share my images BUT you must link back to my site for the written content. This page helps explain. Thank you for checking with me. 🙂
Gwenda
Hi Libby,
Kia ora from south Auckland 🙂 I just found your site and FB page etc. Bought the bundle and Starting TODAY! I have PCOS and all its associated issues so I've been paleo for a while -it kept things stable it but I need to go further.
So good to have such an amazing resource and I don't need to translate it 😉
Libby www.ditchthecarbs.com
YAY - I love it when kiwi's stumble across my site 🙂 Luckily here in NZ we are so restricted to the items we can buy compared to those in the US and UK, all my recipes are made with basic ingredients. Have you joined this page? Low-Carb Healthy Fanau - an awesome group in Mangere where Dr Lily Fraser holds support group meetings.
Flor
Hi Libby, we are for quit some time now eating KETO. But when one of us get normally sick, we do have a bit of a problem with our fats. How do you solve that? Greatings
barbara floyd
Have been on lchf almost a year now. only lost 40 pounds, but thanksgiving, christmas, and birthdays got in the way. cheated a few too many times. began with atkins information for measurements and carbs. it was very helpful. i had done weight watchers online for a while and lost lots of weight (50 lb) but was HUNGRY all the time. years ago did low fat and lost a lot but was STARVED all the time. each of these i got off and compensated by gaining all weight back plus more! lchf i can do!! it tends to be a little hard when not at home. i was about to have to go on diabetic medication when i began. no longer am diabetic. blood sugar now right over normal. A1C is good. i had blood work not long after beginning lchf and it didn't affect my high cholesterol much yet, but i will not go on statins again. i expect to have better blood work this next time. i don't feel good when i eat "normal". my blood pressure is better and i expect to begin cutting back on the meds soon. my husband does this somewhat with me, but he is having MUCH less carbs than he was, and losing weight also. i like the recipes and the information you have. Thanks! and it is nice to see how others are faring with this eating plan. I began this like weightwatchers with planning, weighing, measuring, and keeping written records of my eating. i have about 75 more pounds to go so am continuing the measuring. i have nuts but weigh them out into 1 oz bags for snacking. i make up salads with lots of veggies ahead of time. cook chicken ahead of time for the salads. steaks are great with lots of veggies with cheese on top. i miss bread, but am coming to like the low carb varieties. have found several recipes. my husband gets low carb wraps and that works for him. I can do this!!!
Libby www.ditchthecarbs.com
Way to go Barbara!!! Love your results and determination. I too did weight watchers for years, counting, pointing, weighing blah blah blah. So tiresome and unhealthy as I would eat junk as long as it was within my points range. LCHF is effortless once you think outside the food pyramid. I'm so glad you have found great easy ways to stay on track with meals and control the nuts and snack - perfect tips for success. If you're missing bread, why not try my new almond flour bread? Good luck with the last part of your journey 🙂
Sheila Sibo
Hello and congrats barb! 13 months LCHF. 20 lbs lost 3 lbs to goal. At 62 years old at month 11 had physical and bad cholesterol down 15 points and all tests good! Finally lost tummy pooch and feel good. It is the answer for me for the rest of my life. Sheila
Kate Matthews
Hi Libby, I don't do Facebook or social media so I hope that this will reach you. I love using your recipes but have a question: I want to make some of your delicious mince pies in advance before the big day. Can I freeze these and if so how long before Christmas to maintain their delicious flavour?? Hope you can help. Kind regards Kate
Libby www.ditchthecarbs.com
I’m so glad you fund my website, and yes you did manage to reach me 🙂 I can’t guarantee how these would freeze as I have never tried. The best advice I would give, is to freeze them in an airtight container, defrost on the day and possibly warm them in the oven so if the pastry goes a little bit soggy from the condensation (which sometimes happens when you defrost anything), they will crisp up again nicely from the oven. Happy Christmas and maybe serve with some cream cheese frosting (boozy of course 😉 .
Steven Furry
How do I ask a question? I eat a lot of cucumbers, tomatoes, black olives, and I use balsamic vinegar and evoo on them also I eat vegetarian refried beans with salsa mixed in. Is this routine okay?
Libby www.ditchthecarbs.com
You may want to look at this page 10 sources of protein for vegetarians and Top Low-Carb Vegetarian Meals. They give you lots of tips and tricks to make low-carb work for you. Even Busting the vegan myth is incredibly useful too.
nmare
Not sure if this is the right place to ask, but I am not sure where else. This is my first month on a low carb, high fat diet. I've lost about 10lbs so far and just feel so much better overall.
This is also the first time I'm on my period while eating less carbs, and for some reason I have extreme cramps this time. Never had anything as bad as this in my life. I've taken 5 pain killers so far and it's not getting any better. Now I am wondering if this is one of the things that just happen when you start with low carb or if this has nothing to do with it at all and is just a fluke? I couldn't find anything on google. Let me know if this is not the right plac.
Connie Williams
I have a vegetarian in the house that does not cook and I want to be low carb without cooking multiple meals. We love snacks that make meals such and cheese, crackers, fruit, veggies, dip, etc. Anything on the go is great too, especially no cook foods since there isn't always a place to reheat. Which of your plans would you recommend? Thanks!
Libby www.ditchthecarbs.com
I would suggest the Keto Bundle which you can purchase here. It is made of two programmes so there will be plenty of meat free options in both. All are low-carb, sugar free. grain free and legume free.
Connie Williams
I found your Low Carb Vegetarian page 🙂
Josephine Perrucci
Hi Libby,
Thank you for all the great content on your website. How can I replace erythritol with stevia when making sweets and baked goods? I want to stay away from erythritol as I have been reading that it's not good for you.
Libby www.ditchthecarbs.com
Which sweetener you decide to use is completely up to you (this is what I use and what I avoid). The measurements for granulated sweeteners I use in my recipes, measure spoon for spoon in place of sugar. So if you were to use stevia it would depend entirely on what brand you use. Brands vary widely as some stevia is pure stevia and you may only require a few drops or a small pinch. Some stevia is diluted to there will be a conversion, for example 1/8 teaspoon = 1 teaspoon sugar and so on. So take a look on the brand that you like and use, then add according to their conversion AND your sweet tooth. We will all be so different in our preference for sweet or not-so-sweet tastes.
Anna Putman
Do you count your total carbs or net carbs?
Libby www.ditchthecarbs.com
Most people tend to count net carbs, but some T2 diabetics say they are extremely sensitive so count total.
Jane
Hi.
I'm new to the website. I have pretty much been following the LCHF without even knowing. I would like to know if I am on the right track. and FYI my goal is to lose belly fat.
Breakfast may consist of 3 boiled eggs/fruit (banana)/pecans-are pecans considered good fat or should I switch up my nut selection-I am not a fan of almonds and walnuts or I may do a loaded egg which consist of scrambled egg/cheese/ham/tomatoes/onions/jalapeno peppers (fyi I really want to switch up my breakfast options-what do you recommend?) ; morning snack consists of a boiled egg/a piece of fruit(nectarine or peach)/pecans(again); lunch may consist of salad(spinach, tomatoes, cucumbers) with either grilled chicken, grilled turkey or fish(salmon or tilapia) or I may do a meat (fish or chicken) with steamed veggies; afternoon snack(same as above but maybe a different fruit(apple, berries);dinner varies from steamed veggies (broccoli, carrots , cauliflower) with a meat (fish or chicken) or I do breadless burgers wrapped in lettuce with tomatoes or I do a salad similar to my lunch salad.
I have eliminated candy and all breads and rice/pasta. And I am doing no dairy at the moment.
my meats are cooked in olive oil. I try to change up my fruit weekly-yes I try to include berries when they are fresh and look edible lol.
DRINKS- what can I drink. Currently in my fridge I have Tropicana 50 OJ, Welch's lite grape juice, and apple juice for tots- all because they were all less than 15g of sugar. Are these good? Should I eliminate anything? What can I add? BESIDES WATER LOL
**FYI I do crossfit so I need protein to be able to workout-and I do drink a lot of water!
Again, my concern is losing belly fat/trimming waistline. I also find myself having more energy and eating less throughout the day while on this plan but again I may get tired of eating the same foods week after week so what would you recommend I add and remove. Sorry this is so long lol
Thanks
Libby www.ditchthecarbs.com
Hi Jane, you are doing really well so far. The first thing that jumps out is how much fruit you are having. Possibly a banana at breakfast, mid morning nectarine or peach, afternoon snack fruit again. Other than fruit, your meals look great. Try to add in more fat however, you shouldn't be needing all those snacks. Drinks - all juice should be stopped, enjoy fruit such as nutrient dense berries yes, but juice no. All this sugar and fructose will be creating and not reducing your belly I'm afraid. "If you are overweight, fruit is not your friend" Slowly makes these changes and you will see improvements. As for breakfast ideas, grain free granola with natural unsweetened yoghurt and coconut cream, smoothies based on veggies not fruit, waffles, bacon, leftovers, ... Well done for following LCHF without even knowing it. Excellent 🙂
Jane
ok what about pecans? Are they a good source of fat? What other fats can I add in? Remember, I hate almonds and im not a fan of walnuts. I tried sunflower seeds (without shell) and I could do those? So, there's no juice in the world that I could drink at least in moderation that wouldn't be detrimental to my goals?? lol NONE?? I like water but sometimes I need something else....I do tea (w/ a little sugar) in the morning during the week at work but weeknights and weekends im pretty much stuck drinking the juice I mentioned (which im going to finish and then stop lol) and water but if you had to choose one flavored drink what would you choose? Of course, something low in sugar and natural.
Aren't waffles bad? I thought they were similar to bread? I could be wrong.
Libby www.ditchthecarbs.com
Sorry to give you the bad news about juice, yup, it has to go (if I were you). Why not try these flavour waters or this chia drink. I am a great tea and coffee drinker, for my sins. Try to slowly get off the sugar in your tea too (gosh, I do seem to be telling you some bad news huh?). You can buy stevia sweetened drops (various brands in various countries) but again, this is really a short term solution. Water, tea, coffee, slices of lemon, herbal fruit teas etc are all good options. ... Yes pecans are great, but with all nuts, ensure you don't have too many, they soon disappear and add up...Waffles are awful, but not mine. Mine are keto waffles, sugar and grain free waffles. One reader gave me the "keto waffle goddess award" because of them.
Jenee
Hi Libby, so I have a question about tea. I drink about 2-3 cups of tea every weekday morning at work, the problem is I use can sugar not much but is it bad and what is an alternative to can sugar. I do not like the bitter taste of stevia.
Also, I recently bought sparkling water with natural flavors from walmart is this bad? there are 0 sugars, 0 calories 0 everything from what im reading on the label.
Please advise!
Libby www.ditchthecarbs.com
Hi Jenee, if you don't like stevia, try erythritol instead. Swerve is a lovely taste with no bitter flavours. Take a look at the Ultimate Guide To Sweeteners. As for drinks, I believe there is a place for them when you first give up sugar, to get you through that period. But long term, it's best to try and avoid them as we want to get away from feeding our sweet tooth and to stop relying on sweet drinks. Some are dead against diet drinks, but personally I believe it is a crucial stepping stone especially for some readers who were drinking litres of high sugar fizzy drinks. Why not try carbonated water with a squeeze of lemon or lime? Or how about flavoured waters. It may take time, but step by step you can ditch the soda altogether. The water you bought sounds OK, without knowing what exactly is in it. Well done.
Linda
Libby...one other thing regarding electrolyte replacement. On Amazon, I found tablets that are less than 1 gram of carbs, 8 calories per tablet - and each tablet delivers the following: 360 mg Sodium / 100 mg Potassium / 25 mg Magnesium / 13 mg Calcium. The product is called NUUN. You drop a tablet in a 16 oz. bottle of water. Would you recommend these? If so, how many should I take to prevent/reduce keto flu or blood sugar dropping?
Libby www.ditchthecarbs.com
I have never seen these or used them so can't really comment. Has anyone else here used these? I do know increasing your electrolytes does reduce the symptoms of the keto flu so they may be a great option.
James Reimann
NUUN was great for the first 2 weeks when I switched to LCHF and had a low-level headache all the time due to low salts. They have fun flavors and can be a nice way to substitute for alcohol. It's a bit like mineral water with a slight fruit flavor. Now that I have been eating LCHF for a while I don't seem to use them anymore, so it may be more of a bridge for people starting out or a nice backup drink for hot weather.
Linda
Hi Libby! I have IBS. I've been on a HFLC program before. I LOVED it - but, I was always drinking salted broth (because blood sugar would drop dramatically) and I had a lot of diarrhea (probably because of the IBS). Because of the IBS, I have to be very careful with the intake of veggies. I can eat tomatoes, onions, mushrooms, cucumbers, lettuce, carrots and spinach without any issues. I just can't have a lot of these veggies at one sitting. I can eat broccoli and cauliflower, but I can't eat them daily and I can't have large quantities of them at one sitting 🙁 I can tolerate broccoli if I made it into a soup (cream of broccoli soup - or cauliflower). It's a very frustrating situation!
Okay....so talked about slowly coming off of carbs. What carbs should I eat? And how much should I start off with? I was thinking of brown rice pasta. Maybe starting with 3/4 cup for the day? And splitting the quantity between lunch and dinner. And weaning myself off slowly each week.
I just need some direction for this. Thanks!
Libby www.ditchthecarbs.com
I always say to be guided by what feels right for you and how your symptoms are responding. If coming off carbs slowly works for you then yes, reduce some brown rice if that settles your tummy. That could be a good option. Alternatively, are you OK with something a little more nutritious such as coloured sweet potatoes? At the end of the day, you will ultimately know what works for your symptoms and it is only a transitory time, so don't be too bogged down by what is best carb wise.
You will be amazed at how you feel once you get through this initial phase. So many with IBS say their symptoms are incredibly improved and are no longer relying on highly processed gluten free products but nutritious naturally gluten free grain free whole foods. I shudder when I dispense gluten free pasta spirals and bread mixes prescribed from the local hospital dietician. I wish I could teach them there is another way, a more nutritious way.
Good luck and well done Linda. It clearly is working for you. xxx
Nicole
It has been a week and I still can't stop reading your website and your reader's posts. There is just so much information at hand here, it's become my LCHF go-to resource 🙂 I was introduced to LCHF by Atkins about a year ago but I now realise how basic Atkins is on information and resources and of course in the past I was eating Atkins products (processed junk!). I have now gone off all of that completely and am eating only real, whole foods and I feel great. I have no cravings, and my hunger is practically non-existent. The few times I have eaten something high in carbs/sugar (such as at someone else's house where there are few LCHF options and you don't want to be rude), I take one bite and it tastes awful, like a mouthful of sugar. I started this as a diet and that is exactly how I saw it, a diet that was for losing weight only. Now I know this will be my permanent way of eating and most importantly I have decided to do everything I can to get my son eating this way also. Atkins offers nothing in the way of help or information to get kids eating LCHF but your website does this beautifully. So first and foremost I would like to say thank you.
I was also hoping you could direct me to any information you have on intermittent fasting. I've read mentions of it on here but I would like to know more and so far haven't been able to find much about it. Thank you again for the hard work and love you must put into this website, please keep doing what you're doing!
Libby www.ditchthecarbs.com
Wow Nicole, this is incredible. What a lovely kind comment to leave me today. I'm so glad that the reasons I started my website are exactly the reasons you are enjoying it. I wanted clear and easy to understand information because I truly believe if people understand why sugar,carbs, unhealthy oils and processed food is so damaging, it allows them to give them up long term. You're right, it isn't a diet but a lifelong way of eating. Once people realise this, it's like a lightbulb moment and just becomes a way of life. And I love you have found all my posts on low carb kids. My 3 children have eaten LCHF for almost 3 years now, and I'm hoping I will be giving them long term health and nutrition awareness.
Atkins it has been said has done the biggest disservice to the low carb community. Especially since the 'name' was sold and now they are a big company pushing highly processed low carb junk food. Low carb junk is still junk. My emphasis has always been on low carb nutrient dense food, simple as that.
Thank you so much for stopping by Nicole and taking the time to leave your thoughts, I really do appreciate it, Libby.
Nicole
I have been doing almost nothing but reading things on your website for nearly two days and I am learning a lot of new things about LCHF that I never knew before. One thing that confused me a little is I've noticed you mentioning having milk in coffee and I think I saw a recipe or two that had milk in it also. I have been working under the impression that milk is way too full of lactose and too high in sugar for LCHF and that something like an unsweetened almond milk (or cream) is best, particularly if you're trying to lose weight like I am. What is your opinion on using milk?
Libby www.ditchthecarbs.com
Hi Nicole, I'm so glad you found my website and are hooked reading it for two days! A+.
Yes milk can easily add up your carb values and many readers like to use cream where I use milk. I guess I only use it in some recipes such as quiches or my baked custard, because it makes for a lighter dish rather than using cream. The other reason is because cream here is expensive compared to milk. I tend to make creamy coffees and limit myself to one latte every few days, less if I can help it. I have tried to make lattes with almond milk and it just doesn't taste the same, whereas others love them. With all the foods and drinks we choose, it really comes down to how tightly you need to control your blood sugars and if you have weight loss as your goal. I pretty much maintain now so the occasional coffee keeps me on the straight and narrow. Great questions. 🙂
Frances Bruce
Hi Libby, Love a lot of what you do but I don't love the fact that you use Stevia as a sweetener. I am an obesity GP and I encourage patients all day to lower their sugar and processed carbs intake. Saying "don't eat this sweet treat sweetened by sugar, but hey, this sweet treat sweetened by Stevia is fine"- seems contradictory. Adjusting the palate away from sweet foods is an important part of the LCHF journey. Moving away from foods needing to be sweet to be good is important. Stevia is 300 times sweeter than sugar but is also highly processed. Many of your foods that I see in your twitter feed and facebook feeds are sweets. It's difficult counselling someone who has a sugar addiction and swapping to other forms of sweeteners doesn't help them cut their cravings, but rather perpetuates them.
Libby www.ditchthecarbs.com
I completely agree that we want to move away from sweet foods, no matter how it is sweetened, but for some this is a deal breaker and how many have discovered LCHF. I also know of so many who have started out on sugar feee baking (yet with flour oats etc) then found my site and realised it's not just the sugar but the carbs that are important to control also. If I were to never have sweet recipes here, I would actually put more readers off then encourage them. You will find throughout my website I remind people these recipes are not to be relied on but an occasional treat. I would also counter argue when readers are using stevia (natural and highly processed, yes just like sugar is) they become incredibly conscious of how many times they are baking. There are many Facebook groups I belong to where we are only allowed to share savoury recipes and this seems to cater for those who never want to be tempted by a sweet recipe. There are so many options out there.
dannydruan
HI, I have a thin 16 year old boy who need about 2800cal day. How do I get 800 cal in a lunch box?
Libby www.ditchthecarbs.com
Lots and lots of healthy fats, cheese, cold meats, sausages, chicken drumsticks, tuna in olive oil, fathead crackers, nuts, seeds, high fat yoghurt... Good luck.
Sharon R.
So glad I found your site. I am going it alone since the hubs is not on board and not supportive. I have breakfast down pat, lunch during the week, where I am falling apart is at dinner. Hubs does 85% of the cooking and again, he is not on board. Keep up the great info and thanks for apart gain ll you do!
Libby www.ditchthecarbs.com
Well done for starting and doing so well. I hear this all the time that a husband or children are not following the same way of eating so it can become so challenging, but it can be done. See if you can avoid the carb part of the dinner, so have a steak, greens and butter but avoid the potatoes and bread for example. I know this will be more difficult if the meal is entirely based on carbs such as pizza or pasta but you can also have a big bag of coleslaw/herbslaw and serve that with every meal. Just do the best you can as often as you can. Even a reduction in carbs is beneficial, even though it may not be as low can you would like initially. Many husbands come around eventually, just give hime some ideas like cauliflower mash, broccoli not potatoes, you could make zoodles while he makes spaghetti bolognese sauce? Good luck.
Claire C
Hi Libby
Thank you so much for a really brilliant site. I've made several of your recipes and they've all been super!
Do you have a forum anywhere for sharing advice? I could do with all sorts of suggestions but don't want to keep burdening you by putting it all in the comments here!
At the moment my chief issue is that I'm finding it incredibly hard to keep up LCHF all the time. It's fine when I'm at home and while my kids are at school because I'm really in charge of my own meals, but during the summer holidays (which have just started) and when we are on holiday, staying with friends, etc, it's extremely hard to be strictly LCHF. My kids already roll their eyes at 'Mummy's funny eating' which is not ideal - I'm keen not to give them paranoias about food - and when friends have made pies, breads, baked, etc, it's awful to constantly say no. So my question is whether this will work if I have some days that are LCHF and others which are my (previously usual) low fat diet? Obviously it will take far longer to lose weight and I am pursuing Low Carbs as much as possible anyway, but I'm trying to work out if it's worth even trying over the summer holidays or whether I should leave it until next term when I am more in control of my own diet, Monday-Friday at least!
Thanks so much again for all the info and your fantastically useful site
Claire C
Libby www.ditchthecarbs.com
No I don't have a forum, maybe I should. Thanks for asking. I really don't mind you adding comments galore, at least they are permanent here for everyone else to read and learn from, whereas Facebook comments get lost in the feed (and what Mr G decides to show us all).
For me holidays are the hardest too. My husband and 3 children all eat LCHF which makes things a little easier, but they do eat things they wouldn't normally eat when we are away as it is almost impossible to be LCHF 100% of the time. We eat LCHF for all the meals I make (I love baking up a storm and developing loads of recipes when I am away - I always go self catering). I also don't want to give them any hang ups about eating so I allow them to eat what is offered to them, but they know how to make better choices (so might have half chips and half salad) they also know how to 'tweak' meals to LCHF. For example, they wanted to go to Subway because "mum you can make the sub of the day low carb, you can choose no bread and make it a salad" - genius kids! They also know if we are out and offered cake, they can choose one but absolutely NO juice or soda. I don't want to offend friends, but I also don't want others feeding my children cr$%#p. Holidays don't last long (darn it) so just do the best you can as often as you can and get back on track as soon as you can. The beauty of LCHF for me is I don't actually want to go back to cakes, pies etc. That is incredible. I am no longer on the yo-yo diet I was on when following weight watchers for years. Eating whole foods in itself will do your health the world of good even if the weight isn't falling off as quickly as you would like. Remember all the health benefits of eating real food. You're already doing an amazing job, stick with it 🙂
T. Bastress
Congratulations on being #1 blog in NZ and Australia! I am in the US. and tell anyone I know who is interested about your website. My family and I love your recipes and information. Do you sell T-shirts? I would wear one that says ,"Ditch the Carbs.com" in big letters on the back.
Libby www.ditchthecarbs.com
That is in the pipeline, I need to find someone to help me out designing them.
RayJay
Hi. I currently weigh embarrassingly to say 262 lbs and am just starting on the lchf way of life. I am using FitnessPal to help keep track but setting my Macronutrients goal just isn't working out. They have given me a daily calorie amount of 1310 and I've set the figures as follows: carbs 10% (33g), protein 25% (82g), fat 65% (95g) but from what I've read I should be eating 177g of protein so I can't get the figures to balance otherwise I'll end up eating a lot less fat. Can you give me some guidance on how I can get this to work as I really want to get it right even though I know using FitnessPal is just a guide. I'd really appreciate any help, thank you in advance x
Libby www.ditchthecarbs.com
I know we all want numbers to work with and it's helpful at the beginning, but just eat low carb foods, good quality protein with plenty of healthy fats and keep it simple. I can see where you are getting confused with the numbers because at your current weight your protein requirement is high if you are basing it at 1-1.5g/kg. You can eat less if you find your appetite is controlled and the weight is still dropping. Remember not to eat fat to excess. We want enough healthy fats to keep us full but we also want a lot of the fat to be coming from our own body fat stores, not from our plate. So the only number I would be concentrating on right now is the carbs, and ensure they are good quality carbs that are nutrient dense. Truly, don't overcomplicate matters by tracking everything, that is why so many diets fail long term and this is a new way of eating, not a diet.
Jenna
Hey, Thanks for the great website. I am so into this I am studying Nutrition!! I have been on the LCHF for about a month but I think I am definitely putting on weight (which apparently is normal in the beginning) I have been eating a lot of dairy (good stuff) so do you think I should cut that out? My carbs are roughly 40g a day... should they be lower? Thank you. I feel like a blob.
Libby www.ditchthecarbs.com
Hi Jenna and welcome. Yes some people may put on weight to begin with, I think it's such a relief that we can eat healthy fats again we tend to go to town and eat to excess. Yes cutting back on the dairy will definitely help lose it. Read this page as it is generally the excess dairy and nuts that we all go overboard on and need to cut back until you are happy with your weight goal.
Mic
I am really loving your website with so many recipes and clear explanations. I wanted to ask: is it ok to eat every 3 hours or so as long as it is a low carb snack/meal? Thanks.
Libby www.ditchthecarbs.com
As time goes on, the time in between meals and snacks will become greater. Personally I tend to drink more than eat these days. I was finding even if I was snacking on low carb snacks my blood sugars would never go back down enough so slowly they would creep up in the day and if I continued to eat like that, I'd end up putting on weight over the next few days.
bernice
hello
I am so thankful I stumbled on your website the other day, it is so helpful and refreshing to know that so many other people are going low carb like me. I started this lifestyle change a week ago and I am seeing the results! but I do have a question I saw on this video that: you should lower your carb intake the first five days of the week, then raise your intake on day 6 and 7 (typically the weekend), is this true? do I have to up my carb intake or should I still keep it low carb across the week?
Libby www.ditchthecarbs.com
That's called carb cycling which some people swear by. I personally wouldn't want to go high carb ever again. I am low LCHF each and every day and loving it.
Jenny
I need help. I am doing the LCHF lifestyle but I have someone coming to stay for two nights who is Gluten Free AND Dairy Free. Does anyone have some ideas on what I can feed her?
Libby www.ditchthecarbs.com
Paleo scotch eggs, self saucing meatballs, zoodles, spaghetti bolognese (without the cheese).
Jenny
Awesome! Thank you so much!
Kristine Cavanagh
I am 7 weeks into keto and I'm totally confused by the artificial sweetener topic. I have swerve products and from what I have read, erythritol is the best as far as not affecting blood sugar. So what is the deal with Splenda? Should I stay away from it? I have used it a few times because it's not as gritty as some of the other granular sweeteners, but I don't want to sabotage myself. Please help. I've read so many arrivals and I can't get a clear answer.
Kristine Cavanagh
That should say articles not arrivals
Libby www.ditchthecarbs.com
I have no experience with Splenda sorry. I use a stevia and erythritol blend which does not raise my blood sugar. The articles I have read are misleading and unclear, and you do have to wonder about some peoples motivations good or bad behind them. I personally use the granulated stevia/erythritol but I also limit how much sweet baking I do as part of the ethos of going low carb is to remove sweet things from our diet. Saying that, I am realistic that we also want to enjoy ourselves and have sweet tastes occasionally so when I do I use stevia at the minimum quantity that will give me a sweet flavour. I tend to use tablespoons in my recipes rather than cups as others may do. Be guided by your weight loss or health improvements (depending on your goals). You probably have an idea already if you are over doing the sweeteners, no matter which one you choose.
Rachel
Hi Libby 🙂 I am almost fully lchf now, and have just started at the gym recently. This week I have decided to increase my hours quite a bit and even though I am handling pretty well, I get a bit shaky after and can sometimes feel a little lightheaded or lose energy through the workout. I also don't want to conflict with the hard work I am putting in by not eating right. My trainer suggested having a pre workout drink, but as far as I know they are high in carbs? Is there anything you can suggest that can be made up before hand and just quickly eaten before hand, maybe a certain fat bomb or something? (And maybe also what I should be eating afterwards too?) I will probably talk in more detail with my trainer tomorrow as well, but I thought I would ask you too 🙂 Thanks heaps
Libby www.ditchthecarbs.com
How about a smoothie that's high in coconut cream not carbs and sugar like most of the energy drinks are? It might just give you enough to see you through your workout.
Rachel
Oh awesome! Thanks so much! I didn't even think of smoothies lol! I might even make them into iceblocks and have a couple of them (As I find it hard to drink smoothies sometimes)
Ive been having peanut butter cup fat bombs, which have been great, but I am going through too many of them haha!
Susie
Hi, I've been eating low carb for awhile now. Then went off. I feel so much better on low carb have started to return. I can't figure out how to obtain your free booklet. I love this site.thank you..
Libby www.ditchthecarbs.com
Hi Susie, to obtain my free eBook, simply subscribe here, there will be a link in the very first email so don't delete that one. Once you have confirmed you will only get an email when I post a new recipe or article. 🙂
Lisa Smith
Thank you for an excellentsite full of brilliant ideas and tips. I have been following the LCHF lifestyle for almost one month and am finding the weight loss slow. In this time I have lost just 6/7lbs. I am 5.2 and 13 stone 2lb at present (so quite overweight). Can you offer any hints as to where I am going wrong. My diet consists of eggs, cream, cheese, chicken, nuts, cauliflower, brocolli , greek yogurt, mushrooms, tomatoes, onions, garlic, coleslaw and salads. I do not eat meat except chicken. Aplologies for length of post but I am beginning to struggle and wonder if I am doing this all wrong? Thanks you.
Libby www.ditchthecarbs.com
The first thing that jumps out is possibly too much dairy. Cream and yoghurt soon add up, cheese not so much for carbs. And how much milk are you having? When milk and yoghurt is approx 4g/100ml for carbs, it doesn't take much to really add to your daily total. A small amount of cream is better than a milky coffee while you are still trying to lose weight. The other thing that stalls weight loss is too many nuts. It is so easy to not take notice to how many you have had in a day so put a few in a little jar and that could be your daily allowance. One last thing, track your entire food intake for a few days and really see where all your carbs are sneaking in. You probably need more protein if you're not eating much meat. Are you able/want to eat red meat possibly? Good luck x
Lisa Smith
Thanks so much for your reply. I will begin to track my dairy and nuts to see if that is where my problem lies. I did not realise they are high in carbs (relatively speaking). Thanks again 🙂
Stuart Widdowson (@StuartWiddowson)
Must thank you for your work here, I am a Type 2 Diabetic and, following the advice given by the UK NHS on Diabetic Diet, was only going in the wrong direction, ended up on Tablet Medication first then Insulin.
Since trying Low Carb High Fat, I have dropped my Blood Sugars to normal and been taken off insulin, not to mention the 48lbs I lost too.
I have been searching for different recipes and found Ditch The Carbs, brilliant brilliant site and for anyone unsure about LCHF, it DOES work....not only is my Diabetes under control, my Blood Pressure is normal and my High Cholesterol is now NOT high.
Keep Up The GREAT Work
Libby www.ditchthecarbs.com
That's amazing Stuart. I absolutely love hearing success stories like yours. Diabetics for too long have been told to eat whatever they want, then medicate for it - ludicrous! There are numerous studies stating that low carb way of eating should be first line treatment for T1, T2 and pre diabetics - yet nothing officially changes. New guidelines are on the cards, but not before jumping through numerous hoops, various committees and government departments, well diabetics aren't waiting, they're changing their diet all by themselves and seeing the most tremendous results. Thanks for commenting Stuart, you will inspire others to make the change for themselves.
melissa kingery
Im in desperate need of receipes for low carb gluten free and dairy free loved the fudge receipe but cant eat it because of the dairy!
Libby www.ditchthecarbs.com
Melissa what a shame about not tolerating dairy, but take a look at this post on coconut fat bombs. That recipe is low carb, GF and dairy free and there are a few more options there too. Try the peppermint one, oh my. All my recipes are gluten free and low carb anyway. Good luck 🙂