Jornal de Black Bee, 03 mar 16

Hi, low carbs are all vegetables that grow above the ground, especially leafy greens such as spinach, cabbage, etc. And when counting the carbs, you look at the net carbs, as total carbs include fiber. Sweet potatoes, carrots, etc. only on occasion, once per week or so and in moderation. 

Hi, just keep in mind that protein also causes insulin expression, thus keep all snacking, even low carb snacking, to a minimum. Try eating a maximum of 3 meals a day with 5 hours between meals.it is hard at first, but I drink tea or coffee without milk and lots of water whenever I get hungry between meals. LCHF definitely works, but if you crave something sweet, spoil yourself with some fruit (yummy berries / a peach) directly after your food as part of your meal. I have been concentrating on eating REAL food and it fills me right up, even smaller portions. Processing removes fibre and fat that fills you up and regulates insulin expression. Good luck! You've got this! 

Yeah, spot on Ziensie... Medium protein intake. Also keep fruits to a minimum, as they contain high fructose levels, which our bodies cannot use for energy, it gets turned into fat in the liver via insulin. https://intensivedietarymanagement.com/how-do-we-gain-weight-calories-part-1/- a very good read, if you're interested. 

Thanks guys so 20gs of carbs a day is on the right track 

Yes! Also up your fat intake... Olives, cook in butter/coconut/olive oil. Cheeses, nuts, etc.