Low-Carb, High-Fat Diet Prep

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

When it comes to low-carb, high-fat (LCHF) diets, there’s no one-size-fits-all approach. The term is often thrown around, but it can refer to various diets with different forms and rules. Most research considers a daily intake of 20 to 50 grams of carbohydrates as "low carb." However, diets like the keto diet or carnivore diet can have different carbohydrate levels.

According to MyFitnessPal registered dietitian Katherine Basbaum, a low-carb diet is an umbrella term used to describe several diets. She breaks it down into categories:

• Very low-carbohydrate diet: typically has less than 10% carbohydrates or 20 to 50 grams of carbs per day.
• Low-carbohydrate diet: allows for up to 26% of daily calories to come from carbohydrate sources, usually less than 130 grams per day.
• Moderate-carbohydrate diet: gets 26%-44% of daily calories from carbohydrate sources.

Basbaum suggests considering the moderate carbohydrate route and avoiding very-low carbohydrate diets. Understanding the variability is important to 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 primary reasons people are drawn to LCHF diets is their potential for quick weight loss. Basbaum notes that low-carb diets are appealing due to the early weight loss and relative ease of following the diet 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, leading to yo-yo dieting and weight regain.

Basbaum emphasizes that even in the short-term, a low-carb diet is not appropriate and safe for everyone. It’s crucial to discuss the pros and cons with your healthcare practitioner before starting a diet like this.

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

While LCHF diets might help with quick weight loss, they are not without potential health risks. In the short term, diets like the ketogenic diet can cause the nausea and brain fog known as "keto flu."

The long-term issues can be more serious. Many low-carb diets, especially the very low carbohydrate diets such as the ketogenic diet, promote the intake of large amounts of saturated fats (red meat, bacon, butter, cheese, etc.) that may increase your risk of heart disease.

Basbaum warns that she would only recommend this diet to someone with no history of heart, kidney, or liver disease or diabetes. Even if you don’t have any issues, due to the limited research available on long-term adherence, Basbaum suggests following a LCHF diet for no more than a few weeks or months, ideally under the supervision of a doctor or dietitian.

Another concern is the low fiber content of these diets. A lack of fiber can negatively impact gut health. Fiber helps your body maintain a healthy digestive system and supports the gut microbiome, a community of microorganisms, including bacteria, fungi, and viruses, that live in your gut and may impact your health.

Basbaum recommends aiming for 25 to 30 grams of fiber per day and tracking your fiber intake using a food tracking app like MyFitnessPal. She also suggests limiting saturated fat intake to 5% to 6% of your daily calories.

Conclusion

In conclusion, it’s essential to understand that there’s no one-size-fits-all approach to LCHF diets. It’s crucial to consider the variability and tailor the diet to your personal needs and lifestyle. While LCHF diets might help with quick weight loss, they are not without potential health risks. It’s essential to discuss the pros and cons with your healthcare practitioner before starting a diet like this.

FAQs

Q: What is a low-carb diet?
A: A low-carb diet is a diet that restricts the intake of carbohydrates, typically to 20 to 50 grams per day.

Q: What are the different types of low-carb diets?
A: There are three main categories: very low-carbohydrate diet, low-carbohydrate diet, and moderate-carbohydrate diet.

Q: Can I follow a low-carb diet if I have health issues?
A: It’s essential to discuss the pros and cons with your healthcare practitioner before starting a diet like this. Basbaum recommends this diet for individuals with no history of heart, kidney, or liver disease or diabetes.

Q: How can I track my fiber intake on a low-carb diet?
A: You can track your fiber intake using a food tracking app like MyFitnessPal. Aim for 25 to 30 grams of fiber per day.

Q: What are the potential health risks associated with LCHF diets?
A: There are short-term risks like keto flu and long-term risks like increased risk of heart disease due to high saturated fat intake.