The Basics of Low-Carb Eating
Who low-carbohydrate eating is suitable for and who it is not
Who this approach usually helps, who needs a doctor, and in which conditions you must not start on your own.
Journal
Nutrition, workouts and health — without giving up
In-depth articles on low-carb nutrition, intermittent fasting, strength training, sleep, stress, and recovery. No two-week diets or promises for summer — only what you can follow for years. Every article is signed by its author and reviewed before publication.
Blog topics
All topics and categories →44 articles · 5 categories
Nutrition
A maximum of 50–70 g of carbohydrates per day, fats making up 70–80% of the diet, and two or three meals without snacks within an 8–10-hour window. How it works and where to start.
10 articles · 3 categories
Fasting
All food within an 8-10-hour window, a 14-16-hour overnight break. How to choose the window, why one meal a day is not the goal, and who must not fast.
10 articles · 3 categories
Method
Nutrition, eating routine and movement as one system: without calorie counting, prohibitions or promised time frames.
16 articles · 4 categories
Women's health
What is different about women’s bodies and how this changes eating, fasting windows, and training: the cycle, insulin and the thyroid, perimenopause, the pelvic floor, hair, stress, pregnancy — and when a doctor is needed.
10 articles · 3 categories
Training and movement
Movement is the third pillar of the method: why work out if food determines weight, three types of movement, where to start, how a program is selected, strength training without dumbbells, walking, and when you need a doctor.
12 articles · 3 categories
Supplements and vitamins
Five evidence-based supplements that work, everything that doesn't, electrolytes as the foundation of the first weeks, and four tests that replace half of the medicine cabinet.
12 articles · 3 categories
Digestion and gut
What happens to the gut on low-carb eating and fasting: normal symptoms of the first weeks, fiber without grains, heartburn and the gallbladder, the microbiome and intolerances, and when a doctor is needed.
12 articles · 3 categories
Joint health
Three manageable things destroy joints: excess weight, inflammation from sugar, and lost muscle. How the method reduces the load on the knees, how to train with pain, and which supplements work.
12 articles · 3 categories
Body composition
Two women of the same weight can differ by 16% in body fat. How to measure the truth instead of relying on scales, what muscles and visceral fat do, why weight stalls, and how the body resists weight loss.
12 articles · 3 categories
Recovery and sleep
With the same calorie deficit, lack of sleep takes away 55% of fat loss. How sleep hormones, cortisol, and circadian rhythms affect weight, how to read resting heart rate, and which recovery tools work according to the data.
12 articles · 3 categories
Strength training
Grip strength predicts longevity more accurately than blood pressure. Why women need strength training more, how muscle grows, the three conditions for progress, home and gym programs, protein and creatine, and what to expect week by week.
12 articles · 3 categories
Habits and motivation
45% of the day — habits without conscious decisions. How to build them through environment, substitution, and identity; why motivation runs out in the third week; what to do about lapses; and which rituals set apart those who succeed.
12 articles · 3 categories
Metabolic health
Only 12% of adults are metabolically healthy, and weight has nothing to do with it. Waist, blood sugar, blood pressure, triglycerides, and HDL: what they mean, how to read them, and why the method changes them before the scales.
All articles
The Basics of Low-Carb Eating
Why Don’t People Count Calories on LCHF?
What matters is the composition of the plate, not the amount of food. Why this works and when you still need to pay attention to calorie content.
The Basics of Low-Carb Eating
What happens to the body in the first two weeks
What happens in the first days, why weight drops quickly, and why there is no week-by-week calendar.
Start and First Month
Startup checklist: eight steps for the first week
Eight steps that cover the first week: what to remove, what to buy, how to structure your day and what not to do at the same time.
Start and First Month
How much water to drink on a low-carb diet
A guideline of around two liters per day, when you need more, and why “three liters are mandatory” is bad advice.
Start and First Month
What to do after a lapse
Do not compensate for it and return from your next meal. Why this works better than punishment.
Start and First Month
First three days: what the body feels
Day by day: what can happen during the first three days, why it does not happen to everyone, and what to do on each day.
Start and First Month
Five steps for a stress-free transition
How to transition gradually if starting abruptly is not for you: five steps, each lasting several days.
Start and First Month
What to remove from the fridge before starting
A complete list of what leaves the kitchen and where it hides in ordinary products.
Start and First Month
Electrolytes on LCHF: salt, potassium, magnesium
Why salts are lost in the first weeks, how much salt to aim for, and why supplements should not be taken “just in case.”
Start and First Month
How to stop snacking without falling off track
Snacking is eliminated by the composition of meals, not by willpower. What to check first.
Start and First Month
Keto flu: why it happens and how to get through it
Where the headaches and weakness of the first days come from, who does not experience them, and what really helps.