How to Eat Healthy, Lose Weight and Feel Awesome Every Day

On this page you will learn how to eat healthy. If you do this, you will lose weight without counting calories and feel better every single day.

Given that healthy eating can prevent serious diseases like obesity, type II diabetes and heart disease, this advice may save your life. Literally.

I don’t like to put a label on my dietary advice. It is based on scientific research, not ethics, religion or a preconceived notion of what a healthy diet should be like.

But if you want to label it, call it a “Low-Carb, Real-Food” based diet (LCRF).

A Little Girl Eating Meat

What Does “Low-Carb, Real-Food” Mean?

Let me start by explaining a bit of terminology.

  • A low-carbohydrate diet minimizes sugars and starches, replacing them with foods rich in protein and healthy fats.
  • “Real food” means choosing foods that humans had access to throughout evolution. Processed, unnatural foods with artificial chemicals are avoided.

LCRF is not a “diet.” It is a way of eating, a lifestyle change based on bulletproof scientific evidence.

It is a way of eating that emphasizes the foods humans have evolved to eat for hundreds of thousands of years, before the agricultural and industrial revolutions.

This type of diet is proven to work better than the low-fat diet currently recommended by health authorities all around the world.

What NOT to Eat (Foods That Make You Sick And Fat)

You should avoid the following foods as if your life depended on it (it does).
Junk Food

  • Sugar: Added sugar is addictive, highly fattening and a leading cause of diseases like obesity, diabetes and cardiovascular disease (1, 2, 3, 4, 5, 6).
  • Grains: Avoid grains if you need to lose weight, including bread and pasta. Gluten grains (wheat, spelt, barley and rye) are the worst (7, 8, 9, 10, 11). Healthier grains like rice and oats are fine if you don’t need to lose weight.
  • Seed- And Vegetable Oils: Soybean oil, corn oil and some others. These are processed fats with a high amount of Omega-6 fatty acids, which are harmful in excess (12, 13, 14).
  • Trans Fats: Chemically modified fats that are extremely bad for health. Found in some processed foods (15, 16, 17).
  • Artificial Sweeteners: Despite being calorie free, observational studies show a massive correlation with obesity and related diseases (18, 19, 20). If you must use sweeteners, choose Stevia.
  • “Diet” and “Low-Fat” Products: Most of these “health foods” aren’t healthy at all. They tend to be highly processed and loaded with sugar or artificial sweeteners. Agave syrup is just as bad as sugar.
  • Highly Processed Foods: Foods that are highly processed are usually low in nutrients and high in unhealthy and unnatural chemicals.
You MUST read ingredient lists. You’ll be surprised at the amount of “health foods” that can contain sugar, wheat and other nasty ingredients.

How to Eat Healthy (Foods That Make You Feel Awesome)

You should eat natural, unprocessed foods that humans are genetically adapted to eating. Research shows that such foods are great for health (21, 22, 23, 24).

For healthy people who exercise and don’t need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes, or healthier non-gluten grains like oats and rice.

If you are overweight or have metabolic issues (low HDL, high LDL cholesterol, triglycerides, belly fat, etc.) you should restrict ALL high-carb foods (25, 26).

Healthy Foods

  • Meat: Beef, lamb, pork, chicken, etc. Humans have eaten meat for hundreds of thousands of years. Unprocessed meat is good for you, especially if the animals ate natural foods (like beef from grass-fed cows).
  • Fish: Fish is great. Very healthy, fulfilling and rich in Omega-3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week.
  • Eggs: Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthiest part. Omega-3 eggs are best.
  • Vegetables: Contain fiber and many nutrients that are essential for the human body. Eat vegetables every day.
  • Fruit: Increase variety, taste good, are easy to prepare and rich in fiber and Vitamin C. They’re still pretty high in sugar, so eat in moderation if you need to lose weight.
  • Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc. Rich in various nutrients, but very high in calories. Eat in moderation if you need to lose weight.
  • Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they’re still high in carbs. Eat in moderation if you need to lose weight.
  • High-Fat Dairy: Cheese, cream, butter, full-fat yogurt, etc. Rich in healthy fats and calcium. Dairy from grass-fed cows will be rich in Vitamin K2, which is very important for health (27, 28, 29).
  • Fats and Oils: Olive oil, butter, lard, etc. Choose saturated fats for high-heat cooking like pan frying, they are more stable in the heat.

What to Drink?

Cup of Coffee

  • Coffee: Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. Avoid coffee late in the day because it can ruin your sleep.
  • Tea: Tea is healthy, rich in antioxidants and has a lot less caffeine than coffee.
  • Water: You should drink water throughout the day and especially around workouts. No reason to drink a whole ton though, thirst is a pretty reliable indicator of your need.
  • Carbonated soda without artificial sweeteners is fine.

Avoid sodas with sugar and artificial sweeteners, fruit juice, milk and beer.

Simple rule: Don’t drink calories.

Consume in Moderation

These indulgences can be enjoyed from time to time.

  • Dark Chocolate: Choose organic chocolate with 70% cocoa or more. Dark chocolate is rich in healthy fats and antioxidants.
  • Alcohol: Choose dry wines and drinks that don’t contain added sugar or carbs: vodka, whiskey, etc.

How Many Carbs Per Day?

Fruits and VegetablesThis varies between individuals.

Many people feel best eating very little carbs (under 50 grams) while others eat as much as 150 grams, which is still “low-carb.”

You can use these numbers as a guideline:

  • 10-20 grams per day: Very low, can’t eat any carbs except low-carb vegetables. Appropriate if you have a lot of weight to lose or if you have diabetes and/or the metabolic syndrome.
  • 20-50 grams per day: If you need to lose weight fast. You can eat quite a bit of vegetables and one piece of fruit per day.
  • 50-150 grams per day: If you want to achieve optimal health and lower your risk of lifestyle-related disease. There is room for several fruit per day and even a little bit of healthy starches like potatoes and rice.

When you lower carbohydrates below 50 grams per day, you can’t eat any sugar, bread, pasta, grains, potatoes and a maximum of one fruit per day.

I recommend creating a free account on Fitday to log your food intake for a few days. This is great way to get a feel for the amount of carbs you are eating.

Warning For Diabetics: Carbs in the diet are broken down into glucose in the digestive tract, then they enter the body as blood sugar. If you eat less carbs, you will need less insulin and glucose-lowering drugs.

It is very dangerous if your blood sugar drops below a certain level (hypoglycemia). If you have diabetes, consult with your doctor before reducing carbohydrate intake.

Woman Who Has Lost Weight

Why Does it Work?

Humans evolved as hunter-gatherers for hundreds of thousands of years.

Our diet changed drastically in the agricultural revolution, about 10.000 years ago.

However, this change is small compared to the massive transformation we’ve seen in the last few decades with modern food processing.

It is quite clear that humans today are eating a diet that is very different from the diet our ancestors thrived on throughout evolution.

There are several “primitive” populations around the world that still live as hunter-gatherers, eating natural foods. These people are lean, in excellent health and most of the diseases that are killing western populations by the millions are rare or nonexistent (30, 31).

Studies show that when people eat natural foods that were available to our hunter-gatherer ancestors (also known as the paleolithic diet), they lose weight and see massive improvements in health (21, 22, 23, 24).

The Hormone Insulin

The hormone insulin is well known for its role of moving glucose from the blood and into cells. A deficiency in insulin, or resistance to its effects, causes diabetes.

But insulin also has other roles in the body. Insulin tells fat cells to produce fat and to stop breaking down the fat that they carry. When insulin levels are high, the body chooses not to dip in to the fat stores to provide energy.

On a western, high-carb diet, insulin levels are high all the time, keeping the fat safely “locked” away in the fat cells.

Carbs are the main driver of insulin secretion. A low carb diet lowers and balances blood sugar and therefore lowers insulin levels (32, 33, 34).

When insulin goes down, the body can easily access the calories stored in the fat cells, but it can take a few days to adapt to burning fat instead of carbs (35, 36).

Low carbohydrate diets are very satiating. Appetite goes down and people start to automatically eat less calories than they burn, which causes weight loss (37).

The main advantage of a low-carb diet is that you can eat until fullness and lose weight without counting calories. Eat low-carb and you avoid the worst side effect of calorie restricted diets: hunger.

Health Benefits of a Low Carb Diet

It is a common misunderstanding, even among health professionals, that low-carb diets are somehow bad for health. People who make such claims obviously haven’t bothered to check out the research.

Their main argument is that low-carb diets are bad because they’re high in saturated fat, which raises cholesterol and causes heart disease.

But recent research suggests that there is nothing to worry about. Saturated fats raise HDL (the good) cholesterol and change the “bad” cholesterol from small, dense LDL (very bad) to large LDL which is benign (38, 39, 40, 41).

The fact is that saturated fat does NOT cause heart disease. This is simply a myth that has never been proven (42, 43, 44).

Low-carb diets actually lead to more weight loss and further improvements in risk factors compared to a low-fat diet (45, 46).

Healthy Woman

  1. Body Fat: A low-carb diet, eaten until fullness, usually causes more fat loss than a low-fat diet that is calorie restricted (47, 48, 49).
  2. Blood Sugar: One of the hallmarks of diabetes and the metabolic syndrome is an elevated blood sugar, which is very harmful over the long term. Low-carb diets lower blood sugar (50, 51, 52, 53, 54).
  3. Blood Pressure: If blood pressure is high, it tends to go down on a low-carb diet (55, 56, 57).
  4. High Triglycerides: These are fats that circulate around in the blood and are a strong risk factor for cardiovascular disease. Low-carb diets lower triglycerides much more than low-fat diets (58, 59, 60).
  5. HDL (the good) Cholesterol: Generally speaking, having more of the “good” cholesterol means you have a lower risk of cardiovascular disease. Low-carb diets raise HDL cholesterol much more than low-fat diets (61, 62).
  6. sdLDL (the bad) Cholesterol: Low-carb diets cause LDL cholesterol to change from small, dense LDL (bad) to large LDL, which is benign (63, 64).
  7. Easier: Low-carb diets appear to be easier to stick to than low-fat diets, probably because it isn’t necessary to count calories and be hungry, which is arguably the worst side effect of dieting (65, 37).
The statements above are proven to be true in randomized controlled trials – scientific studies that are the gold standard of research.

Yes… it is scientifically proven that a low-carb, real-food based diet causes MORE weight loss and improves health MORE than the diet that nutritionists and dietitians all around the world recommend.

Common Low-Carb Side Effects in The Beginning

Woman Standing On The Scale Frustrated

When carbs in the diet are replaced with protein and fat, several things need to happen for the body to efficiently use fat as fuel.

There will be major changes in hormones and the body needs to ramp up production of enzymes to start burning primarily fat instead of carbs. This can last for a few days and full adaptation may take weeks.

Common side effects in the first few days include:

  • Headache
  • Feeling Lightheaded
  • Tiredness
  • Irritability
  • Constipation

Side effects are usually mild and nothing to worry about. Your body has been burning mostly carbs for decades, it takes time to adapt to using fat as the primary fuel source.

This is called the “low carb flu” and should be over within 3-4 days.

On a low-carb diet, it is very important to eat enough fat. Fat is the new source of fuel for your body. If you eat low-carb AND low-fat, then you’re going to feel bad and abandon the whole thing.

Another important thing to be aware of is that insulin makes the kidneys hold on to sodium. When you eat less carbs, the kidneys release sodium. This is one of the reasons people lose so much bloat and water weight in the first few days.

To counteract this loss of sodium you can add more salt to your food or drink a cup of broth every day. A bouillon cube dissolved in a cup of hot water contains 2 grams of sodium.

Many people say they feel better than ever on a low-carb diet, when the initial adaptation period is over.

If you don’t feel good, adding more fat and sodium should take care of it.

A Meal Plan That Can Save Your Life

This is a sample meal plan for one week that supplies less than 50 grams of carbs per day.

Woman Looking Inside a Refridgerator

Day 1 – Monday:

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
  • Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.

Day 2 – Tuesday:

  • Breakfast: Bacon and eggs.
  • Lunch: Leftover burgers and veggies from the night before.
  • Dinner: Boiled Salmon with butter and vegetables.

Day 3 – Wednesday:

  • Breakfast: Eggs and vegetables, fried in butter or coconut oil.
  • Lunch: Shrimp salad with some olive oil.
  • Dinner: Grilled chicken with vegetables.

Day 4 – Thursday:

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
  • Dinner: Steak and veggies.

Day 5 – Friday:

  • Breakfast: Bacon and Eggs.
  • Lunch: Chicken salad with some olive oil.
  • Dinner: Pork chops with vegetables.

Day 6 – Saturday:

  • Breakfast: Omelet with various veggies.
  • Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
  • Dinner: Meatballs with vegetables.

Day 7 – Sunday:

  • Breakfast: Bacon and Eggs.
  • Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
  • Dinner: Grilled chicken wings with some raw spinach on the side.

Do your best to include a variety of vegetables in your diet. If you want to stay below 50g of carbs per day then you can safely have one piece of fruit or some berries every day.

Organic and grass-fed foods are best, but only if you can easily afford them. Just make an effort to always choose the least processed option within your price range.

What About Snacks?

There is no scientific evidence that you should eat more than 3 meals per day. If you do get hungry between meals, here are a few ideas for snacks that are healthy, easily portable and taste good.

  • Full-fat Yogurt
  • A Piece of Fruit
  • Baby Carrots
  • Hard-Boiled Eggs
  • A Handful of Nuts
  • Leftovers
  • Some Cheese and Meat

What Next?

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If you noticed any spelling, grammar or factual errors, unclear explanations or anything you can think of to improve this page, please leave a comment below.


  1. Karyn furry says:

    Thank you for doing this Kris. This helps me a lot.

    • Thanks for this Kris, my husband and I have just started on a lower-carb diet. With our lifestyle, we rarely eat breakfast and lunch, just some fruit and coffee :(

      My question is, can we add say our breakfast and dinner together and have the lunch you suggested or does the food have to be eaten at regular intervals to be effective?

  2. I love this, it’s awesome!

  3. Chimwemwe Mutambo says:

    Awesome. I am starting a gluten-free diet tomorrow. I am extremely overweight, will give feedback after 8 months.

    • Marilyn says:

      Gluten free is never the answer! Unless you are fighting celiac disease, there are much better and healthier options! Carb counting is the closest to gluten free and makes more sense. When companies make gluten free foods, they substitute gluten for other high carb ingredients! Not going to help like you thought it would!

      • Kylie Northen says:

        Forgive me, but if they used gluten free in the context of this low carb – real food based diet there is no need to be concerned about what is substituted for gluten in foods because you wouldn’t be eating anything processed to start with. Just saying.

  4. Thanks Kris, I have been on and off a (low carb diet + 900 calorie workouts daily) since June and I’ve lost 20 kgs (about 43 pounds). I still have to lose 15 kgs to reach my goal, but my life has changed now, for the first time in about 6 years I went shopping for smaller clothes and I look & feel so much better than before

    Low-carb diet is a treasure to those who stick to it!!

  5. Excellent article Kris…I have been living this way for almost a year and have never felt and looked better…

  6. Great article and a lot of information. Thanks.

  7. Ivy Nina Alpuerto says:

    Hi Kris,

    Thank you so much for sharing these thoughts! I am so excited to start the low carb diet since I am hoping and aiming to lose weight of at least 25 to 30 lbs within 40 days. I just hope I could do so by following your lead!

    Thank you again!

  8. Kris, great article that beautifully summarizes the LCRF lifestyle—with scientific references!! I have been living LCRF for a little over four months now and I’ve lost 14 pounds and my recent labs were pronounced ‘normal’ by my very strict doctor. I look forward to eating every day because the food is so good, and I feel younger than ever at almost 64! Thanks for everything you do and congrats on your accomplishment.

    • I too, am a senior, and what a bunch of malarkey we’ve been fed all these years. I too recently went to the DR, and my blood pressure was great, cholesterol, great, blood work, great. Take a vitamin, fish oil, potassium and magnesium and that’s it…. Here’s to a long a productive life ahead.

    • Thanks for commenting and congrats on the 14 lbs and impressive lab results.

  9. Hey Kris.
    Your articles get better and better by the day. I’ve subscribed to so many “fitness advice” blogs over the years since I’ve become health conscious. Yours is the only one I haven’t unsubscribed from yet because you’re the only guy who keeps speaking fitness sense. There is SO MUCH B.S. out there!
    Nice article – This is the real hitchhiker’s guide to the galaxy :)

    Later man.

  10. I love how simple you make everything! I have tried this way of life for 3 months and never felt better. (And lost 13 pounds!) I had a bit of a slip up over the holidays and I feel terrible. I am getting right back to it.
    P.S. Do you mean “broiled” salmon in your mean plan?

  11. Hi Kris,
    Thank you for compiling and sharing the result of many hours of research into a scientific but easy-to-understand tutorial! You are very kind for wanting to help the rest of us who might be overwhelmed by the amount of information that is available on the Internet.
    May I ask you for one more favour – would you take pictures of the suggested meals and post them? I think it would help inspire me to cook the meals and help me in preparing the right amounts of meat and veggies.
    Thanks for all your help!

    • I don’t have pictures of all of them, but you will find a few on my Facebook page along with simple instructions:

      There is a MASSIVE amount of low-carb and paleo/real food recipes online, hundreds of recipe blogs and dozens of cookbooks are dedicated to this way of eating. Just do a google search for “paleo recipe blog” or “low carb recipe blog” – You will find lots.

      • Vien Rivera says:

        From eating mostly meat would I have high cholesterol? and I want to do this plus work-out at-least 3 to 4 times a week.

  12. Hi Kris,

    Great post! Thank you! I’m on day 5 of no added sugar, no bread, no dairy, no soda and alcohol. Headaches are subsiding and I’m really starting to feel good. Love reading your blogs.

    What is your opinion of nut butters? This week, if I’ve been hungry in the afternoons, I’ll have an apple with peanut or almond butter. What do you think?

    • I think nut butters are fine IF and only IF you can eat them in moderation. They’re one of those foods where a teaspoon turns into a whole jar, if you know what I mean. That’s how it is for me anyways.

      If you can eat small amounts at a time then they’re absolutely fine, but if you start binging on them like I used to do then it will probably make you gain weight.

  13. Good article Kris. Have you seen the film documentary In Search of the Perfect Human Diet?

  14. Daniel Hansander says:

    Excellent material as usual. It pretty much sums it all up and is a great kick start article for people who wanna know the pros of low-carb eating/lifestyle and get to know what to eat and not to eat.

    I think that low-carb eating is the only thing that has worked for me when it comes to weight loss.

    You are doing a great job educating people about dangers of sugar, wheat, wrongs fats and processed food. The majority has to be educated! Yes, what you don’t know WILL kill you.

  15. That is about as clear and concise as could be. Love all the footnotes for more information. For so long, we have been told almost the exact opposite and look at us as a nation…I don’t know how Iceland is doing, but the USA is FAT. I’m 65 and really like the way I feel. I don’t have much weight to lose, but I feel energetic and not hungry. I really look forward to what I do eat…whole foods, no processed crap…just the real deal. I have been so trained not to eat fat that sometimes I have a problem……but I love nuts, avocado and bacon.

  16. Hi Kris. Really enjoying your info and links, particularly loved the lecture on bad science by Tom Naughton, so funny and sooooo true!! I did the Bodytrim eating plan last year, which is pretty much everything you advocate, found it really easy, and lost 20 kgs with almost no effort once I became used to the different way and timing of eating. I do disagree with you on one point however, in that I do find that if I don’t eat every 3 hours or so, my metabolism slows down, and the middle ‘spare tyre’ tends to come back. Apart from that, everything you advocate is totally correct, and makes weight loss/control really easy!!! Thank you for your interesting and informative site. I do wonder however, how you find the time to study for your medical degree, it is an intense course, is it not? Love your work :-) Annette (Australia)

  17. This is fantastic. Thank you for condensing it all down to one place! A great resource to guide people to.

  18. Good job Kris! Very informative and straightforward!

  19. Oskar G. G says:

    Thank you for a great article Kris, but what about when it comes to working out?

    I workout about 4-6 times a week. I lift heavy weights, intense training exercises and also cardio 40-60 min every other day, or basically mon-wed-fri.

    Ever since I started playing sports and since I started working out, pretty much everybody has told me to fuel up on carbs before a good workout or before a game. And also to take good protein after a good workout or some fruit after a game, for your blood sugar level.

    What is your thought on that subject and what would you recommend for people that workout 4-6 times a week and do rather intense workouts.

    *Passing out in the gym ain’t cool :)

    • If you work out a lot then you can eat much more carbs than the average sedentary person.

      However, if you eat a low-carb diet and give yourself a few weeks to adapt to it, your performance shouldn’t suffer that much. In the beginning you will feel like you’re running on an empty tank, but after a while the body becomes more capable of running on fatty acids and ketones.

      For very intense workouts, it does definitely help to have some glycogen stored in your muscles. I highly doubt though that you would “need” more than 150g per day, no matter how intense your work outs are, which is still pretty low compared to conventional standards.

      But sports nutrition isn’t something that I’m well versed in, so take all of this with a grain of organic sea salt.

  20. I noticed that you added milk to the do not drink list. Correct me if I am wrong, but I thought you had said before that full-fat milk was good for you. I agree with the don’t drink your calories rule, but milk seems to have enough benefit to outweigh the calories (in moderation of course, like 8-10 oz a day). Thoughts?

    • Well, when I mentioned full-fat dairy I was more referring to butter, cheese, cream and yogurt.

      I don’t see any reason not to drink a glass of full-fat milk per day if you enjoy it and can tolerate it, but if your weight loss stalls then it might be something to look at.

      • Thanks for the info. My weight loss didn’t stall, it completely feel off the wagon and regained almost everything I lost for 4th or 5th time from ages 20-35. I am 100% what you describe as a food addict answering yes to every single question on the Are You A Food Addict? list. Now I’m trying to move myself to what you have done, complete abstinence because it’s very apparent to me that I cannot handle moderation.

  21. Diana Shirley says:

    Every time I try to eat eggs I feel nauseous halfway through. I don’t know why this is happening is there an alternative to eating eggs for breakfast?

    • Have you tried only having the yolks? I have egg-white sensitivity, and I get issues with eating the whole egg a lot of the time. The only ones that _almost_ don’t cause me issues are hard-boiled eggs, so I accept the few extra burps I get from eating those, but I can’t have scrambled eggs with the whites in, for instance, without getting rather strong abdominal distress, including mild nausea.

  22. Hi Kris, thank you very much. You save my life.

  23. I’ve been interested in nutrition/health for probably 8 years now (just finished undergrad). I started out with the same assumptions most Americans made based on improper nutrition teaching. Counting calories worked for me, but I did not feel GOOD, nor satisfied. But it worked.

    I’ve been trying to lose weight (15 lbs) for about a year now, armed with more knowledge, healthful eating, food-based vitamins, and pilates/some cardio. I have not succeeded. So I’m trying this approach. It makes so much sense. Most articles I’ve read have little to back up their claims, let alone science. I’ve been on this for three days (having lived a semi low-carb lifestyle for a year or so, definitely low-grain if nothing else) and DO feel better.

    Two questions for you, Kris:
    1. On a budget, what foods are MOST important to buy organic/grass-fed? I can’t afford to buy everything this way, but I want to do as much as I can. Could you recommend a ranking of importance based on the effect in the body/ability to clean the food before eating? I also have a weak immune system if that makes any difference.

    2. What brand/form of stevia do you consider the best option? I am a stevia supporter, but I’m wary of the number of varieties available… I’ve also read mixed reviews (studies/articles) on whether or not stevia causes much of an insulin reaction. It seems like it does little/nothing to blood sugar but may still stimulate insulin?

    Thanks for any input you can offer. I appreciate your site!

    • Hi, glad to have you here.

      1. I would start with free-range/omega-3 eggs along with grass-fed beef and dairy products. Their nutrient composition can vary greatly depending on what the animals ate.

      When it comes to produce, I think avoiding pesticides is the key. Studies show that the nutrient composition isn’t that different for organic produce, but they have lot less pesticides.

      2. From what I’ve seen of Stevia it has some health benefits, being good for hypertension and improving glycemic control in diabetics. I’ve never seen any data about calorie-free sweeteners having any impact on insulin, could be wrong though.

      I’d just choose a brand that you like the taste of, as long as it contains only Stevia and not some other crap mixed in with it.

  24. I was wondering how and why you consider protein powder a natural food. You mention it as an additive to a lunch smoothie.

  25. Hi Kris,

    I would like to follow a low carb diet but I am a vegetarian. I do not even eat eggs. Can you suggest a vegetarian meal plan?


  26. Kris I have just been introduced to your page and I feel like a sponge soaking up so much information!

    I need to lose weight for health reasons and I am just getting back into an active lifestyle by that I mean some form of exercise daily. What’s your view on incorporating exericse with this healthy eating lifestyle? What would you recommend as a appropriate amount per week? Or is it more of a personal thing?

    Thanks again for making it so easily understandable and accessible!



  27. Hi Kris,

    I just discovered your site, feel enlightened and am planning to try this way of eating soon. I was just wondering about Stevia. Would you say it is better to use this than sugar, and not so bad for you at all, or is it MUCH better to just steer clear of any and all sugars and sweeteners? Would a few drops of Stevia per day be compatible with ketosis?

    Also, is it a good or bad idea to gradually get used to this way of eating, eliminating carbs bit by bit? Is it bad to start eating more fats but not immediately eliminate all or most carbs?

    Thanks so much for putting all this information out there!

    • Yea it would be great to get some clarification on Stevia.
      It’s hyped up to be some miracle sweeter without all the bad side effects of sugar but not quite sure on the science on it and whether to use it in my diet.

      • Some studies show that Stevia reduces blood pressure in hypertensive patients and improves glycemic control in diabetics. No adverse effects that I know of.

        It’s not a miracle sweetener, but it is natural and has been in use for centuries. There are no calories in it and it is very sweet.

    • I prefer the “cold turkey” approach, but that differs between individuals.

      I doubt that a few drops of Stevia per day would hinder your progress

  28. In Sweden we call this approach to lowcarb LCHF – LowCarbHighFat. A note to women who are post-menopausal. If you have trouble losing weight skip as many dairy products as you can, up the fat and consider if you could not lower your protein intake. A good way to start the day without protein is to put a large chunk of butter and a smaller one of organic coconutoil in your coffee or tea (40grams of butter to 20 grams of coconutoil), use a blender to mix this together and hey presto: a LCHF-coffee that will keep you satieted for hours.

  29. I know coconut oil is a main ingredient in many recipes, but how often (or for how long) is it ok to replace it if I can’t always afford to buy it?

  30. I would love some suggestions on following this diet on a very limited budget. It is sad that it’s so cheaper to eat processed, unhealthy foods.
    I would also love to see suggestions on moving “picky” eaters toward this type of eating. Two of my children are very picky eaters and there are few vegetables that they like.

  31. Kris,
    I think your recommendations make so much sense – much more than ‘orthodox’ nutritionists, who seem to have ignored any studies after 1970.
    I do have a concern with the Fitday website you mentioned. I used it myself, and in many ways it’s great. But it has one HUGE flaw in it – in its analysis for each food, it doesn’t distinguish between sugar and other healthier carbs.
    Do you know of any similar websites that do tell you how much sugar is in each food?

  32. Aren’t there a bunch of studies out there linking high dairy consumption to things like breast cancer, prostate cancer, and even osteoporosis (because it inhibits calcium intake in other natural foods and has shown to double stress fracture risks)?

    Please see this:

    I am only wondering because I currently eat a good amount of cheese and am concerned since there seems to be a growing body of evidence against dairy.

    • Don’t buy into the vegan propaganda. It’s nonsense, if you dig into their studies and references you will see that most of it is bogus.

      If you tolerate high-fat dairy and feel good eating it, then don’t worry about it.

  33. Kris, I stumbled across your webpage and have been sitting here reading all the articles. The one about the sugar addiction really spoke to me. Think I’ll buy the e-book when I get paid… lol. I’m almost 30, 5’4 and I weigh about 275. I’m also a chick. I’ve been trying to ‘diet’ almost my whole life. I’ll do good for a week or so, then forget it.

    I’ve been thinking about trying low carb, but didn’t want to give up sugar and bread. But I think that’s killing me. I always feel like crap, and I’m always tired. My dad had a major heart attack at 30 (passed away at 53). Now that I’m approaching that age, I’m scared. I’ve quit smoking, I quit drugs, but I’m finding my struggle with food to be harder than any of them. Sorry to rant, guess I needed to get this out.

    Thank you for these articles. I’m learning a lot. I just had my coffee with less sugar (think I’ll need time to get used to no sugar in it), and I’m about to pack myself a healthy low carb lunch for work tonight. Thanks for the advice!

  34. Kris:
    I have one you may not have heard about.

    My wife died and I started to crave candy, particularly the chocolate covered mints. I ate them by the handful. I would put abut three to a half-dozen or so in my mouth at a time and much away like a chipmunk. She would have noticed me doing that and would have stopped me.

    I went to the gym regularly and noticed my balance was off. Later on, I went to a doctor. He diagnosed me as having the onset of Parkinson’s Disease. I am 87 years old and I will probably die from it before old age hits me. Actually, it is bringing it on very much faster than before.

    Sugar (chocolate covered mints anyway) can kill you by giving you PD for which there is no known cure.

    There is a good side to this story. It began to rot my teeth. My dentist asked me if I could give up the candy and I said yes. That stopped my candy binge. That will probably cause me to live one more year.

    I have always known that I would live to be 88 years old and that I would never die. I could not figure that out until I became a Christian at age 50. Next year is it for me if – Lord willing – I make it. But – hey! – I will be going to meet my Lord and see my wife again.

    All of this is true. I am not pulling your leg.

  35. I guess you did not want to hear about my Christian remarks.

    However, I was not kidding you.
    Everything I wrote was true.

    I am now taking Carbidopa/Levodopa for Parkinson’s Disease that I believe was caused by overdosing on candy, especially the chocolate covered mints.

    Thank you, anyway, for helping me get on track with a better diet – even though I may only have one more year to go.

  36. Qisya Arissa says:

    Hi Kris,

    I just stumbled upon your site 2 days ago and I am sooo into this low carb high fat lifestyle! After my wedding last year I have gained at least 10 kg and have felt low about that all of the time. Any ‘diets’ that I tried would be tried and left behind within a few days at most. It’s not only about losing weight for me, but yeah more of eating healthy for life.

    May I get your advice on what do I eat pre/post workout, and I only exercise at night around dinnertime.

  37. Hi Kris,

    I noticed that you mentioned metabolic syndrome. I was diagnosed with it last February. I have changed my eating and activity but I am still not losing weight. Do you have any meal plan ideas?

    Also I notice you have just Breakfast, Lunch and dinner, should I add in snacks? Help, thank you.

  38. Just downloaded your plan. Starting tomorrow. I will update as I go. I’ve decided to take the cold turkey approach, meaning: no stevia, no dairy, 3 meals a day, snacks only when absolutely necessary. I don’t have a gym membership so I’ll start with my treadmill at home. Do you think I will need to do weight training now?

    • Weight training isn’t necessary although it is very healthy.

      You can also just do some bodyweight exercises like pushups, squats, etc.

      But the treadmill is a good start.

  39. Sterre says:


    How do you feel about alcohol, particularly red wine? They say a glass a day is healthy, apparently it is not very high in carbs, but somehow I feel it may not fit into a low-carb diet.

    • Wines that don’t have added sugars in them are best, such as dry wines.

      You can drink some wine every now and then on a low-carb diet without it being detrimental.

  40. Kris, today is the second day since I have been using the Low Carb High Fat life style. I am loving it but I am worried about the portions. Can you please advise?

  41. Alice Hale says:


    What portions can I use for the sample meals?

  42. I was wondering if there was also a site for low carb meal plans. The one above is great, I just need more. My husband needs to lose weight (he’s looking to lose 40 lbs) and we are in dire need of some yummy meal plans for low carb foods that will help asap! Thank you!

  43. The link to 37 no longer works. Could you please update that with a proper link to the journal article? It would probably also help just to list the sources at the end, in case any of the links ever stop working, that way you can just search for the article in question yourself.

  44. Hi Kris, will this diet still work if I cook the meat and fish with spices and herbs? And are tomatoes ok to use or will I have to have them in moderation just like the fruit?

  45. Hello. So I want to know whether I should continue with a low carb diet. I heard that it waters the blood, making it become thinner and that it also affects the kidney. At first I liked the idea but then I realized that we can’t eat a lot of things that are healthy, like fruits, legumes, and grains and there is too much meat in poultry to consume. I’m just worried that their there is a long term affect.

  46. So I started LCRF about a month ago. I had about 12 lbs come off pretty quickly, but now I’m suddenly starting to gain it back. I have not changed my eating, so why am I gaining back? Am I eating too many calories? I really enjoy eating this way, but I am afraid that it’s not working for me anymore.

    Any thoughts?

  47. Quiana Gage says:

    What happens when you fall off the wagon?

  48. Thank you for this very useful and simple explanation.

  49. I have a question. I work night shifts and I switch back to “day shift hours” on weekends. Will changing my eating times on weekends prevent me from losing weight?

  50. Hi Kris.

    I’m only a very young kid and I have been desperate to find something that will help me lose weight. I have been reading into your article and I have a few questions. I can’t have much beef and chicken as my father buys very little of it.

    He buys tons and tons of fish and we have it about 5 times a week. Is this a problem? I have been very bad in my eating habits and I am overweight. I’ve tried to diet approximately 3 times and I have only kept it up for about a month and then I would let myself go. I need to stop this for the benefit of my future and I want to look healthy.

    I don’t eat pork at all and most of the foods on your plan I won’t be able to achieve, are there any other food plans you could recommend? I have high hopes for this diet and I am planning to start tomorrow. (:

    • Hello Maazin.

      I don’t think “diets” are a good idea for kids. They are hard to stick to and can foster an unhealthy relationship with your eating habits and body image.

      If you do some exercise, like get a gym subscription and go there 3 times a week, or some kind of other sport, then simply avoid most junk foods as much as possible (sodas, chips, fast foods, etc.) then that could be enough.

      It is most important to change the lifestyle for the future. Just eat real, whole, unprocessed foods and do some moderate amounts of exercise. This will help you lose weight and improve your health in the future.

      • Thank you.

      • Florida Mom says:

        Hi Kris, I am embarking on a low carb diet in an effort to rid myself of systemic yeast.

        I have always had yeast challenges and before my hysterectomy, I had the most common form of a female “yeast” infection. But since that surgery and antibiotics, I have suffered with yeast overgrowth to the point where my ears were plugged and not able to equalize pressure. I was able to get past it in 2012, but now it is back and worse than ever.

        I know low carb is prescribed, but do you have any other suggestions since dairy, vinegar, mushrooms, etc. are all out of the question when candida is overgrowing :( Thank you.

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