HIGH fat, HIGH protein, VERY low carb diet.

If I get hungry in between, which usually doesn't happen, I'll have about 200ml full fat milk, or a 170g pot of total 0% fat greek yoghurt.

You may want to open your diary to get more specific advice.

I think you have the problem backwards. You should be more worried about too much protein. Very Low Carb diets work best when you are eating High fat, Moderate protein, and Low carbohydrates. The reason for this has to do with the general strategy of low carb diets: keep your blood sugar low, keep your insulin response down, and your body will be more willing to burn body fat for energy sources. The problem with eating too much protein (and the exact amount is different for everyone based on their level of activity) is that your body can turn protein into glucose (gluconeogenesis). This causes an insulin response, which combats the basic strategy. Gluconeogenesis also occurs to fat (and it definitely occurs to carbs), but it doesn't create as much of an insulin response. The reason protein isn't also low in proportion is because your body requires protein to function and perform activities (if you don't get enough protein, you will lose muscle mass. This is why some people refer to the amount of protein as ENOUGH instead of simply MODERATE). The more active you are, the more protein you need per lean body mass.

Now this isn't to say that you won't achieve weight loss eating high amounts of protein, but there are certain advantages to optimizing your ratios. If you keep your blood sugar and insulin response down long enough, your body will adapt (to a more appropriate and natural diet your body was built for) and go into a state called ketosis. It's possible you are in it right now, but high protein can take you out of it. Ketosis is a state of rapid fat burning and it is linked to several health benefits including (but certainly not limited to) the cure for epilepsy, reduced cancer risk, certain better cholesterol/triglyceride indicators, and more energy. Also, it is a very satisfactory diet even on a calorie deficit.

Here is a calculator to help you figure out better ratios:
keto-calculator.ankerl.com

You said something about healthy fats, but I want to make sure you know what fats are actually healthy to eat: animal fats (meat and dairy), avocados, coconut oil, olive oil, nuts, and fish. Processed vegetable oils are unhealthy. Saturated fats are good. Make sure you get up your ratio of Omega-3s to 6s. Trans fats are bad when you get too many. They occur in trace amounts in nature, which is fine, but stay away when there is an abnormal amount in artificially produced foods.

Also, complex carbs are not necessarily an important part of a diet. First, let's clarify something. Complex carbohydrates is actually a vague term and not quite helpful, especially when discussing (very) low carb diets. I'm going to introduce you to another term that every low-carber needs to know: net carbs. Net carbs (usually counted in grams) are total carbohydrates - dietary fiber. The average person stays in ketosis (assuming you aren't getting too much protein) when you eat under 50 net carbs. Initial ketoers should probably only be getting 20-25 net carbs. Your intake of carbs should mostly be from vegetables (not fruit) and nuts.

So eat the skin on the poultry. Eat your steaks and bacon. Put cream, cheese, sour cream, and real butter on everything. Always choose full fat options over non-fat. And eat veggies.

Good afternoon,

I have lost 9 stone, very slowly and steadily, eating very similar to yourself. I have 30lbs to go and have got really stuck this past 8 weeks and I was very desperate as whilst my BMI is 30 and I have surgery up and coming fast and my surgeon is happy with my current BMI, I personnally having got this far would like to get to the end.

I spoke to my very supportive GP and she has suggested I looked at the Harcombe eating plan, which is still low carb, HIGH fat, medium protein but allows for more carbs in the form of brown rice and porridge oats and some more fruit and some lower fat products with carb meals.

The difference is that you seperate out carb meals from fat meals - so I suppose it could be a take on the hay diet with low carbing.

I have seen a move down on the scales. There is sufficient information online, so no need to buy the book at this stage and there is a handy table which is a guide to what foods in either carb meals or fat meals. There is a Phase 1 which lasts 5 days and bit tough but it is only 5 days. Phase 2 lightens up.

Hey thanks... I might try this. There's no way I could ever be able to come up with my own strategy using percentages and stuff like that, A. because I'm **** at maths and B. I simply don't understand it. I am very good at sticking to strict plans as long as I have a plan to follow. I'm very comfortable with a minimal carb diet, with my only carbs really coming from fruit/veg/milk, sometimes fruit and SOMETIMES porridge if I feel like it - etc. What I really need I guess is to find someone who can work it out for me using what I typically eat in a day and arrange it so I'm getting the fat & protein I need to be healthy AND lose fat without going over my deficit.

"""""""""This is the only bit that seems off to me...as previously stated, milk has more carbs than cream (which is why I lighten my coffee with HWC, rather than 1/2 & 1/2). Also: why fat-free yoghurt? I eat Cabot's full-fat Greek yoghurt, which is deliciously creamy and very filling (don't know if they have that where you are, but surely something similar could be sought out?).

It sounds like you are doing great! Don't fear the dietary fats: they are your friend when eating Keto! """""""""""""""


Thank you! I'm really trying - exercise for me is the easiest part, it's the nutritional part that is SOOOO confusing/complicated!

I love milk, especially whole milk & don't want to give that up at all. However if I need to I am willing to switch back to skim milk? Fat free yoghurt - simply because I though I needed to. I eat Total 0% fat free yoghurt however this does have slightly more sugar than the full fat version which is usually the case...I'm happy to switch but I can't help being worried about how much fat I'm eating because I'm not 100% sure. Bear in mind I do eat 3-4 eggs every morning for breakfast? I'm no expert obviously, need all the help I can get.

Daniel - I'm having a terrible time trying to follow the low carb, high fat, mod protein diet.....I am insulin resistant, pre-diabetic and my blood sugars have been great, but I can't digest dairy, so I'm dropping most of it, and I seem to be having trouble with certain fatty fishes and red meat....I've started a really good probiotic and digestive enzymes and now think I must have low stomach acid...so I'm researching taking HCL with each protein meal as well. Food intolerance and digestive issues are making it difficult - but I feel this diet based on my weight and insulin issues would be the best way to go. Aside from net carbs, what would the suggested percentage of fat and the percentage of protein be in a day? I'm eating more organic coconut oil now rather than butter, but have added back a few carbs to help with stomach upset....which may go away after I start the HCL....any suggestions? Otherwise I'm going to have to go back to low calorie and low carb....