3 Things To Know Before Starting a Low-Carb, High-Fat Diet

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Title: 3 Things To Know Before Starting a Low-Carb, High-Fat Diet

Meta Description: Learn about the benefits and risks of low-carb, high-fat diets, and discover three essential things to know before starting one.

Meta Keywords: Low-carb, high-fat diet, keto diet, LCHF, Atkins diet, weight loss, carbohydrates, fats, protein, health risks

Content:

1. There’s No Strict Definition of a Low-Carb, High-Fat Diet

Low-carb, high-fat diets, also known as LCHF diets, have become popular for their potential to aid in weight loss. However, there is no single definition or protocol for this type of diet. Instead, it’s an umbrella term used to describe various diets that cut back on carbohydrates and increase fat intake. According to Katherine Basbaum, a registered dietitian with MyFitnessPal, there are several different categories of LCHF diets.

• Very low-carbohydrate diet: This type of diet has less than 10% of daily calories from carbohydrates.
• Low-carbohydrate diet: This type of diet allows for up to 26% of daily calories from carbohydrates.
• Moderate-carbohydrate diet: This type of diet has 26-44% of daily calories from carbohydrates.

Basbaum suggests choosing a moderate-carbohydrate diet and avoiding very-low carbohydrate diets.

2. LCHF Diets Lead to Weight Loss—At Least in the Short Term

One of the primary reasons people opt for LCHF diets is their potential for quick weight loss. According to Basbaum, these diets can lead to early weight loss and are often appealing due to their relative ease of following for the first few weeks or months. However, it’s essential to note that the long-term health outcomes of LCHF diets are not well-studied. There is a lack of extensive research on their effects over long stretches of years and decades. Additionally, the restrictive nature of these diets can make them hard to stick to over time.

3. There Are Short- and Long-Term Health Risks Associated with LCHF Diets

While LCHF diets might lead to quick weight loss, they are not without potential health risks. In the short term, these diets can cause the nausea and brain fog known as "keto flu." In the long term, they can promote the intake of large amounts of saturated fats, which may increase the risk of heart disease. Basbaum warns that these diets may not be suitable for everyone, particularly those with a history of heart, kidney, or liver disease, or diabetes.

Conclusion

Starting a low-carb, high-fat diet requires careful consideration of the potential benefits and risks. Before making a decision, it’s essential to understand that there is no single definition or protocol for these diets, and that they may lead to quick weight loss but also have potential health risks. Additionally, it’s crucial to choose a diet that is tailored to your individual needs and lifestyle, and to monitor your intake of fiber and saturated fats.

FAQs

Q: What are the different types of LCHF diets?
A: LCHF diets come in different forms, including very low-carbohydrate diets, low-carbohydrate diets, and moderate-carbohydrate diets.

Q: Can I expect to lose weight quickly on an LCHF diet?
A: Yes, many people experience early weight loss on an LCHF diet. However, it’s essential to note that the long-term health outcomes of these diets are not well-studied.

Q: Are LCHF diets safe for everyone?
A: No, LCHF diets may not be suitable for everyone, particularly those with a history of heart, kidney, or liver disease, or diabetes.

Q: How can I track my carbohydrate and fiber intake on an LCHF diet?
A: You can track your carbohydrate and fiber intake using a food tracking app like MyFitnessPal.