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#1 Posted : Monday, February 29, 2016 10:29:46 PM
Robert Moskal

Joined: 2/16/2016
Posts: 37
Location: New Jersey
Thanked: 1 times in 1 posts
Below, you'll find what I actually ate between Monday, February 29, 2016 and Sunday, March 6, 2016 while eating high fat low carb. This is similar to how I've been eating for a little over 2 years now.

Breakfast/lunch is usually 3-4 eggs in some form with vegetables and most of the time some meat. Dinner is again some kind of meat or sometimes fish and vegetables. I add plenty of heavy cream to my coffee which helps to keep me satisfied between meals. Other than that, I occasionally eat fruit, nuts or cheese. Once a while, I'll also have something full of carbs such as cakes, chocolates, chips, ice cream or alcohol but I try to avoid those and keep the days I eat such foods to 2-3 a month.

I'm not including water in the pictures but most days, I drink 1-3, 500 mL bottles of water. When I exercise, I'll drink 2-3 bottles of water but when I don't work out I don't drink much water other than what's in the coffee because I'm not thirsty.

I work from home so it's easy for me to make my own breakfast/lunch. When I used to go to the office, I usually ate 3 scrambled eggs on butter in the morning because that only took a few minutes to prepare and Subway chopped salad with double meat, bacon, avocado and some fatty dressing for lunch. That kept me satisfied until dinner at home.

Without further ado, here is the food I consumed, one day at a time.

Edited by user Wednesday, March 2, 2016 8:40:07 AM  | Reason: Spelling fix

Here is my High Fat Low Carb success story:
Robert's High Fat Low Carb Success Story
#2 Posted : Tuesday, March 1, 2016 8:48:53 AM
Robert Moskal

Joined: 2/16/2016
Posts: 37
Location: New Jersey
Thanked: 1 times in 1 posts
Monday, February 29, 2016

Meat for dinner was leftovers from Sunday. Also, times below the picture are rounded to the nearest half hour:

Robert's Week of HFLC Eating - Monday


  • 07:30 - 20 oz cup of coffee with heavy cream
  • 12:00 - Scrambled eggs with sausage, onions, broccoli on butter. Salt and pepper
  • 12:30 - Coffee with heavy cream
  • 18:00 - Pork rolls with peppers, onions, carrots and cucumbers. Asparagus with cheese and avocado on the side. Cheese, hot sauce and dried peppers on top
  • 20:00 - Coffee with heavy cream
Here is my High Fat Low Carb success story:
Robert's High Fat Low Carb Success Story
#3 Posted : Wednesday, March 2, 2016 8:36:20 AM
Robert Moskal

Joined: 2/16/2016
Posts: 37
Location: New Jersey
Thanked: 1 times in 1 posts
Tuesday, March 1, 2016

A few things to note here. There are 8 pieces of bacon in the picture but I only ate 6 because my son helped himself to 2 pieces. Also, I didn't finish pepper steak from dinner. I left one larger piece as I was already full and didn't want to overeat. I'll use it for breakfast the next day.

Robert's Week of HFLC Eating - Tuesday


  • 07:30 - 20 oz cup of coffee with heavy cream
  • 12:00 - 3 scrambled eggs on butter with onions and broccoli. Bacon and piece of cheese on the side. Salt and pepper
  • 12:30 - Coffee with heavy cream
  • 17:30 - Pepper steak with peppers, onion, cabbage, garlic and spices. Broccoli and coleslaw with mayo and 10% milk-fat yogurt on the side
  • 20:00 - Coffee with heavy cream
Here is my High Fat Low Carb success story:
Robert's High Fat Low Carb Success Story
#4 Posted : Thursday, March 3, 2016 8:43:04 AM
Robert Moskal

Joined: 2/16/2016
Posts: 37
Location: New Jersey
Thanked: 1 times in 1 posts
Wednesday, March 2, 2016

I ate my breakfast/lunch a little later than usually because I had something I needed to take care of in the morning. Dinner was later as well because I wasn't hungry until after 7 PM.

Robert's Week of high fat low carb Eating - Wednesday


  • 07:00 - 20 oz cup of coffee with heavy cream
  • 13:00 - 3 scrambled eggs on butter with onions, broccoli and leftover pepper steak from dinner last night. Cream cheese on the side. Salt and pepper
  • 14:00 - Coffee with heavy cream
  • 19:30 - Sausage links with onions, cabbage and peppers with ketchup and hot sauce. Brussels sprouts on the side.
  • 20:30 - Coffee with heavy cream
Here is my High Fat Low Carb success story:
Robert's High Fat Low Carb Success Story
#5 Posted : Friday, March 4, 2016 9:38:29 AM
Robert Moskal

Joined: 2/16/2016
Posts: 37
Location: New Jersey
Thanked: 1 times in 1 posts
Thursday, March 3, 2016

I was a little hungry before breakfast/lunch so I ate some mixed nuts. I used to add a lot of ketchup when I first started eating LCHF but after a while I stopped because I didn't want extra sugar that's there. Now, I only use it occasionally.

Robert's entire week of high fat low carb eating - Thursday


  • 07:00 - 20 oz cup of coffee with heavy cream
  • 11:00 - Handful of mixed nuts
  • 12:00 - 3 scrambled eggs on butter with sausage, onion and broccoli. Ketchup on top. Salt and pepper
  • 12:30 - Coffee with heavy cream
  • 17:30 - Ground roasted pork with onion, egg, garlic with salt, pepper and other spices. Butter on top. Coleslaw with mayo and 10% milkfat yogurt on the side
  • 20:00 - Coffee with heavy cream
Here is my High Fat Low Carb success story:
Robert's High Fat Low Carb Success Story
#6 Posted : Saturday, March 5, 2016 12:15:50 PM
Robert Moskal

Joined: 2/16/2016
Posts: 37
Location: New Jersey
Thanked: 1 times in 1 posts
Friday, March 4, 2016

Usually I'm not hungry when I wake up but today I was so I had some cheese in the morning. I think this was because I didn't eat enough for dinner last night. Also, I recently started exercising so I'm still trying to get the right amount of food so I don't eat too much and I'm not hungry. A few times in the prior weeks, I ate too much and I felt full for hours so I don't want to overeat.

Robert's entire week of high fat low carb eating - Friday


  • 07:00 - Several pieces of cheese. 20 oz cup of coffee with heavy cream
  • 11:30 - 4 scrambled eggs with onion and extra butter. Cream cheese on the side. Salt and pepper
  • 12:30 - Coffee with heavy cream
  • 16:30 - Mixed nuts
  • 17:30 - Shrimp with eggs and some spices
  • 20:30 - Coffee with heavy cream
Here is my High Fat Low Carb success story:
Robert's High Fat Low Carb Success Story
#7 Posted : Sunday, March 6, 2016 1:17:51 PM
Robert Moskal

Joined: 2/16/2016
Posts: 37
Location: New Jersey
Thanked: 1 times in 1 posts
Saturday, March 5, 2016

Weekends are usually less regular than weekdays because I spend less time working so that's usually where I'll eat more carbs or sugar. Today though, I wasn't really hungry between meals. I bought a cream-cake that I was planning on eating after dinner but after consuming those chicken tights, I was full so I just had some fruit and will probably have that cream-cake on Sunday.

Robert's entire week of high fat low carb eating - Saturday


  • 09:00 - 20 oz cup of coffee with heavy cream
  • 11:30 - Scrambled eggs with broccoli, onion on butter. Bacon and cheese on the side. Salt and pepper
  • 16:00 - Baked chicken tights with onion and spices. Coleslaw on the side
  • 20:00 - Orange and kiwi
  • 20:30 - Coffee with heavy cream
Here is my High Fat Low Carb success story:
Robert's High Fat Low Carb Success Story
#8 Posted : Monday, March 7, 2016 9:29:03 AM
Robert Moskal

Joined: 2/16/2016
Posts: 37
Location: New Jersey
Thanked: 1 times in 1 posts
Sunday, March 6, 2016

This is the last day of my one week of food in pictures. I wasn't hungry after dinner so I could have done without the desert but I didn't want that cream-cake to go to waste. Those are delicious and I'll have a piece 2-3 times a month.

Robert's entire week of high fat low carb eating - Sunday


  • 08:30 - 20 oz cup of coffee with heavy cream
  • 11:30 - 3 scrambled eggs with sausage, onion, broccoli and red peppers on butter. Piece of cheese on the side. Salt and pepper
  • 16:30 - Pork chops with mushroom, onion and spices. Cheese on top. Cauliflower and salad with arugula, onion, tomato, peppers and thousand island dressing.
  • 17:30 - Cream-cake, cookie and chocolate ball
  • 18:00 - Coffee with heavy cream
Here is my High Fat Low Carb success story:
Robert's High Fat Low Carb Success Story
#9 Posted : Monday, March 7, 2016 9:59:04 AM
Robert Moskal

Joined: 2/16/2016
Posts: 37
Location: New Jersey
Thanked: 1 times in 1 posts
To sum everything up, this week has been pretty close to how I've been eating for the last 4 months or so while eating high fat low carb. Before that, when I was going to the office twice a week, I would usually eat 3 meals during those days: scrambled eggs on butter in the morning, vegetables with meat for lunch and similar homemade dinner as pictured. I would also drink milk in coffee instead of heavy cream when in the office.

Other than water, I took a picture of everything I ate during this week. If I wasn't taking pictures, I would probably eat some more cheese/nuts once or twice. I didn't during this week because I didn't want to take a picture.

As you can see, breakfast/lunch is pretty similar every day. My wife cooks dinners and they're as pictured. The only difference is that some weeks (once or twice), I'll eat leftovers from previous day but this wasn't the case during this week. Also, once a while, we'll order pizza for dinner.

If this is "diet", I don't mind dieting by eating those delicious foods for the rest of my life.
Here is my High Fat Low Carb success story:
Robert's High Fat Low Carb Success Story
#10 Posted : Thursday, August 18, 2016 10:26:49 PM
Cheeky  
Cheeky

Joined: 8/18/2016
Posts: 2
What do you do when you overeat? I'm on Day 4 of the 2 Week Challenge, and I've been making mistakes that I'm learning from. First off, I did get that induction flu. I felt horrible for the first three days, and I did sneak in a few bad carbs to help get me through. Last night, I was considering throwing in the towel and walking away from the whole thing, but fortunately the articles at the Diet Doctor helped me to find some resolve. (I used to eat a diet high in rice, lentils, vegetables, and whole grains. Starch and high carbs at every meal! Sugar is not a big deal for me, but I think those carbs were worse than I realized. I feel as if I'm going through "withdrawal", even though I don't necessarily even want to carbs anymore.)

Today went well, and I felt pretty great! Super low carbs, too. Except, that I did not eat enough fat at dinner, so I consumed more later and am now feeling uncomfortably full. Would you eat less the next day? Or should I just wait and see how I feel in the morning? From what I gather, I would assume that I won't be terrible hungry tomorrow morning, and can just play it by ear. Perhaps I can try doing a full 16 hour intermittent fast now. (Do you fast on your meal plan? Thank you for sharing that, by the way. I've been wondering what my portions should look like. I'm so used to carbs filling me up that I have a hard time noticing when I'm actually full on fat, or close to it.)

I found your forum from your success story featured on Diet Doctor. I can't tell you how relieved and grateful I am to find it. Thank you so much for starting this place. I was just about to email their team and ask if they would consider starting a forum when I found yours! I hope that more member join, too! I am so excited about this journey, but also feeling a little lonesome because I know that everyone I love will think I'm stupid and insane when they find out. (I've always been a "health nut", according to me at the time, but now I'm doing the opposite of everything that I believed and "preached". It's humbling and wonderful.)
#11 Posted : Monday, August 22, 2016 4:02:17 PM
Robert Moskal

Joined: 2/16/2016
Posts: 37
Location: New Jersey
Thanked: 1 times in 1 posts
Hi Cheeky,

For me, if I overeat one day, I might eat later in the day the next day but usually I'll just eat less the next day. I've noticed that if I overeat on fat, it will just keep me satisfied longer.

Most days I do about 16-18 hours of fasting without even trying as I eat first meal around noon and last around 6 pm. I've done a few longer fasts but not recently.

I'm a little more liberal with carbs now as my weight is stable and when I eat more cards my body will want food when it's actually not hungry. I'll start eating and will realize that I'm full. It's an interesting feeling.

I know the feeling. I thought I was eating right as well, but it was only getting me fat. The longer I stay HFLC, the more I'm convinced that it's right for me.
Here is my High Fat Low Carb success story:
Robert's High Fat Low Carb Success Story
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