Lunch: Smoked Mackerel Pate

Here are two graphs that show the benefits of a Ketogenic (LCHF) diet versus a Low Fat diet.

  1. Weight loss – Low Fat diet versus Ketogenic diet (Source: Johnstone AM, et al.)

    Graph 1 Fat Loss

  2. Reduction in Fat Mass Low fat diet versus Ketogenic diet (Source: Volek JS, et al)

Graph 2 Belly Fat


Read more about the details and more in this is an excellent article about the power of a ketogenic (also know as LCHF) diet

Todays lunch is a twist on smoked Mackerel, a fish high in healthy Omega 3.


  • 100g of smoked mackerel
  • 1 tsp of Dijon mustard
  • 1 tblsp of greek yoghurt
  • juice of 1/2 lemon
  • salt and pepper


Mash the smoked mackerel with a fork, then combine the rest of the ingredients and mix thoroughly. Adjust the quantity of lemon juice, Dijon mustard and seasoning to taste. serve with a side salad of mixed greens dressed with a lemony EVO dressing.