Since then, Atkins Diet Since their inception in the 1960s, low-carb, high-fat diets (LCHF) have grown in popularity, and today another LCHF diet, the ketogenic diet, continues to remain popular. TikTokThey promise to help you lose weight faster and easier, without having to count calories. But like any diet, low-carb, high-fat diet plans come with their own considerations and potential risks.
Before you begin the LCHF diet, you need to understand what it entails and how it will affect your body both now and in the future. This diet, as the name suggests, significantly cuts down on a very important macronutrient, carbohydrates, and increases fat.
According to MyFitnessPal registered dietitian Catherine Basbaum, there are three important things you should 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 uniform protocol or set of rules for a low-carb, high-fat diet. Although the term is often used, this diet comes in many different forms. Most studies limit daily intake to 20–50 grams per day “Low carb.”
“The low-carb diet is an umbrella term used to refer to a number of different diets,” explains Basbaum, who might also know it by other names like keto or carnivore.
Basbaum breaks it down into categories.
- Very low carbohydrate diet“This is typically something that is less than 10% carbohydrate, or 20 to 50 grams of carbohydrates per day,” she says.
- Low Carb DietThis is a more moderate version of a low-carb diet. Up to 26% Get 50% of your daily calories from carbohydrates, “usually less than 130 grams per day,” Basbaum says.
- Moderate CarbohydrateA moderate carbohydrate diet involves getting 26% to 44% of your daily calories from carbohydrate sources.
If you’re going to cut back on carbs, Basbaum suggests considering moderate carb intake and avoiding diets that are extremely low in carbs.
The carbohydrate ranges in the various plans allow for flexibility in how the diet is implemented, and if you are going on a diet, understanding this variability is important in tailoring the diet to your personal needs and lifestyle.
2. LCHF diets lead to weight loss, at least in the short term
One of the main reasons people are attracted to the LCHF diet is Rapid weight loss.
“Low-carb diets are appealing because they help you lose weight quickly and are relatively easy to stick to for the first few weeks or months,” says Basbaum. This initial success can be motivating and give you a sense of accomplishment.
but, The long-term health effects of a LCHF diet have not been thoroughly studied.Extensive studies of long-term effects spanning years to decades are lacking.
Plus, Basbaum says, the restrictive nature of these diets can make them difficult to stick to long term: Going back to your regular eating habits can lead to yo-yo dieting and the weight regain.
“Low-carb diets, even for short periods of time, are not appropriate or safe for everyone, so it’s important to discuss the pros and cons with your healthcare professional before beginning such a diet,” she points out. Make an appointment to consult with your doctor or dietitian before starting a low-carb diet or any other new eating approach.
3. LCHF diets come with short- and long-term health risks
While an LCHF diet may help you lose weight in the short term, it is not without potential health risks. In the short term, diets like the ketogenic diet areKeto Flu.”
The long-term problems may be even more serious. “Many low-carb diets, especially very low-carb diets like the ketogenic diet, encourage the consumption of large amounts of saturated fats (such as red meat, bacon, butter, and cheese), which can lead to heartburn and heartburn. Increased risk of heart disease” Basbaum warns.
If you have health issues, this diet might not be for you. “I would only recommend this diet for people who don’t have a history of heart, kidney, or liver disease or diabetes,” says Basbaum. Even if you don’t have issues, there’s limited research on long-term adherence, so Basbaum recommends sticking with the LCHF diet for only a few weeks or months, preferably under the supervision of a doctor or dietitian. For some, it might be helpful as a first step, “after which I’d recommend transitioning to a more balanced, sustainable eating plan,” she says.
The low fiber content of these diets is also a concern. Lack of fiber can lead to: Gut HealthFiber helps keep your body healthy Healthy Digestive System Supports the gut MicrobiomeThe population of microorganisms, including bacteria, fungi, and viruses, that live in the gut and can affect health.
“Again, it’s helpful to talk to your doctor or dietitian, as they can customize this kind of diet for you and make it as safe and effective as possible,” Basbaum says.
If you decide to try the LCHF diet, keep the following recommendations in mind.
- aim 25-30 grams Daily fiber intake.
- The American Heart Association recommends that you consume no more than 5% to 6% of your daily calories from saturated fat. If you eat 2,000 calories a day, that’s about 13 g saturated fat per day.
If you’re restricting carbs, we recommend using a food tracking app like this one to track fiber and saturated fats. My Fitness Pal This is to ensure that dietary restrictions are not interfering with healthy eating habits.
Conclusion
Remember, you don’t have to drastically cut out carbs or any particular food group to achieve a healthy weight: Basbaum says that rather than restricting all kinds of carbs, it’s better to cut back on highly processed carbs (think chips, cookies, ice cream, frozen pizza, and pastries) than to go on a low-carb, high-fat diet.
Eating plenty of carbohydrates such as fruits, vegetables, beans, and minimally processed grains is not only healthy; Helps you lose weight. Track carbs and other macros MyFitnessPal App.
First published on September 3, 2020, updated August 19, 2024
