Since then Akins diet The low-carb, high-fat diet (LCHF) that began in the 1960s gained popularity. Today, another LCHF diet, the ketogenic diet, continues to trend. TikTok. These promise faster and easier weight loss within the need to count calories. However, like all diets, low-carb, high-fat diet plans come with their own set of considerations and potential risks.
Before jumping into the LCHF diet, you need to understand what it entails and what it can do for your body now and in the future. As the name suggests, this diet dramatically reduces carbohydrates (a pretty important macronutrient) while increasing fat.
According to MyFitnessPal registered dietitian Catherine Basbaum, here are three important things to know before starting an LCHF diet to help you make an informed decision.
1. There is no strict definition of a low-carb, high-fat diet.
There is no single agreed upon protocol or rule for a low-carb, high-fat diet. The term is widely used, but these eating patterns take many forms. Most studies consider daily intake. 20-50 grams daily “Low carb.”
“Low-carb diet is an umbrella term used to refer to a number of different diets,” explains Basbaum. You may know it by other names like the keto diet or the carnivore diet.
Basbaum categorizes them into the following categories:
- very low carbohydrate diet: “This is typically less than 10 percent carbohydrate, or less than 20 to 50 grams of carbohydrate per day,” she said.
- low carb diet:This is a less extreme version of a low-carb diet. Up to 26% You should get your daily calories from carbohydrate sources, Basbaum says. “Generally, it’s less than 130 grams a day.”
- Medium-carbA moderate-carbohydrate diet will get 26% to 44% of your daily calories from carbohydrate sources.
To reduce your carbohydrate intake, consider moderate carbohydrate intake and avoid very low-carb diets, Basbaum suggests.
The carb ranges of different plans allow for some flexibility in how you implement the diet. Understanding this variability is important in tailoring the diet to your individual needs and lifestyle.
2. The LCHF diet leads to weight loss, at least in the short term.
One of the main reasons people are drawn to the LCHF diet is because of its potential to: Fast Weight Loss.
“Low-carb diets are appealing because they are relatively easy to follow for the initial weight loss and the first few weeks or months,” says Basbaum. That initial success can be motivating and provide a sense of accomplishment.
However, it is important to note the following: The long-term health outcomes of an LCHF diet have not been well studied.. There is a lack of extensive research on its effectiveness over years or decades.
Additionally, the restrictive nature of these diets can make them difficult to stick to over time, according to Basbaum. Returning to your usual eating habits can lead to yo-yo dieting and weight gain.
“Even in the short term, low-carb diets are not appropriate or safe for everyone. It’s important to discuss the pros and cons with your healthcare provider before starting any diet,” she notes. Make an appointment to talk to your doctor or a nutritionist before starting a low-carb diet or any other new eating pattern.
3. Short-term and long-term health risks associated with the LCHF diet
While the LCHF diet can help you lose weight quickly, it is not without potential health risks. In the short term, diets like the ketogenic diet can cause nausea and brain fog, known as “nausea and brain fog.”Keto flu.”
Long-term problems can be more serious. “Many low-carb diets, especially very low-carb diets like the ketogenic diet, promote the consumption of large amounts of saturated fat (such as red meat, bacon, butter, and cheese). Increase the risk of heart disease” warns Basbaum.
If you have certain health issues, this diet may not be right for you. “I would only recommend this diet to people who don’t have a history of heart, kidney, or liver disease or diabetes,” says Basbaum. Even if you don’t have any issues, Basbaum suggests not following an LCHF diet for more than a few weeks or months, because the research on long-term adherence is limited. Ideally, you’d be supervised by a doctor or dietitian. It can be a useful jump-start for some, she says, “but then you’re better off transitioning to a more balanced, sustainable diet.”
The low fiber content of these diets is another concern. Lack of fiber can have negative effects. gut health. Fiber helps your body maintain: healthy digestive system And support the chapter MicrobiomeA community of microorganisms, including bacteria, fungi, and viruses, that live in the gut and can affect your health.
“Again, it can be helpful to talk to your doctor or a dietitian,” says Basbaum, “because they can tailor a diet that’s right for you to make it as safe and effective as possible.”
If you decide to try the LCHF diet, keep these recommendations in mind:
- aim for 25~30 grams Get your daily dose of fiber.
- The American Heart Association recommends that no more than 5% to 6% of your daily calorie intake come from saturated fat. If you consume 2,000 calories a day, that’s about 1,000 calories from saturated fat. 13 grams Eat saturated fat per day.
If you’re limiting carbs, consider using a food tracking app like this one to track your fiber and saturated fat: MyFitnessPal Make sure there are no dietary restrictions that interfere with your healthy diet.
conclusion
Remember, you don’t have to drastically cut out carbs or any food group to maintain a healthy weight. Basbaum says a better alternative to a low-carb, high-fat diet is to cut out highly processed carbs (like chips, cookies, ice cream, frozen pizza, and pastries) instead of limiting all carbs.
Eating plenty of whole-grain carbohydrates, such as fruits, vegetables, beans, and minimally processed grains, is good for your health. It helps you lose weight. Track your carbs and other macros MyFitnessPal App.
Originally published on September 3, 2020; Updated on August 19, 2024
