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Since the Atkins Diet<\/a> started in the 1960s, low-carb, high-fat diets (LCHF) have been popular with. Today, the ketogenic diet, another LCHF diet, continues trending on TikTok<\/a>. These promise faster, easier weight loss within the need to count calories. But, like any diet, a low-carb, high-fat diet plan comes with its own considerations and potential risks.<\/p>\n Before you jump into an LCHF diet, you should understand what it entails and how it might affect your body, both now and in the future. This diet, as the name suggests, dramatically cuts carbohydrates\u2014a pretty important macronutrient\u2014while increasing fat.<\/p>\n To help you make an informed decision, here are three crucial things to know before starting an LCHF diet, according to MyFitnessPal registered dietitian Katherine Basbaum.<\/p>\n There is no single agreed-upon protocol or rules for a low-carb, high-fat diet. The term is thrown around a lot, but this way of eating takes many different forms. Most research considers a daily intake of 20 to 50 grams daily<\/a> \u201clow carb.\u201d\u00a0<\/p>\n “A low-carb diet is an umbrella term used when referring to several different diets,” explains Basbaum. You may also know this diet by names like the keto diet or the carnivore diet.<\/p>\n Basbaum breaks it down into categories:<\/p>\n If you\u2019re going to cut back on carbohydrates, Basbaum suggests considering the moderate carbohydrate route and avoiding very-low carbohydrate diets. <\/p>\n The range of carbs on different plans allows for some flexibility in how you implement the diet. Understanding this variability is important to tailoring the diet to your personal needs and lifestyle, if you choose to pursue it.<\/p>\n One of the primary reasons people are drawn to LCHF diets is their potential for quick weight loss<\/a>.\u00a0<\/p>\n “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,” says Basbaum. This initial success can be motivating and provide a sense of achievement.<\/p>\n But it’s important to note that the long-term health outcomes of LCHF diets are not well-studied<\/a>. There is a lack of extensive research on their effects over long stretches of years and decades.\u00a0<\/p>\n Additionally, the restrictive nature of these diets can make them hard to stick to over time, according to Basbaum. It can lead to yo-yo dieting and weight regain if you return to your usual way of eating. <\/p>\n \u201cEven in the short-term, a low-carb diet is not appropriate and safe for everyone. It is important to discuss the pros and cons with your healthcare practitioner before starting a diet like this,\u201d she notes. Before starting a low-carb diet or any other new way of eating, make an appointment to go over it with your doctor or a dietitian.<\/p>\n Is a Low-Fat or Low-Carb Diet Better For Weight Loss? ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n 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 \u201cketo flu<\/a>.\u201d\u00a0\u00a0<\/p>\n 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<\/a>,” warns Basbaum.\u00a0\u00a0<\/p>\n If you have certain health issues, this may not be a diet for you. \u201cI would only recommend this diet to someone with no history of heart, kidney, or liver disease or diabetes,\u201d says Basbaum. Even if you don\u2019t 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. It may be useful for some as a jump start, but \u201cThen I recommend transitioning to a more balanced and sustainable eating plan,\u201d she says. <\/p>\n The low fiber content of these diets is another concern. A lack of fiber can negatively impact gut health<\/a>. Fiber helps your body maintain a healthy digestive system<\/a> and supports the gut microbiome<\/a>, a community of microorganisms, including bacteria, fungi, and viruses, that live in your gut and may impact your health.<\/p>\n “Again, talking to your doctor or dietitian can help because they can customize a diet like this for you to make it as safe and effective as possible,” says Basbaum.<\/p>\n If you do decide to try a LCHF diet, keep these recommendations in mind: <\/p>\n If you are restricting carbs, it\u2019s a good idea to track your fiber and saturated fat by using a food tracking app like MyFitnessPal<\/a> to make sure the diet isn\u2019t getting in the way of a healthy diet. <\/p>\n Remember, you don\u2019t need to drastically cut carbs or any food group to achieve a healthy weight. Basbaum says that a better alternative to a low-carb, high-fat diet is to cut back on highly processed carbohydrates (think: chips, cookies, ice cream, frozen pizzas, pastries) instead of limiting all kinds of carbs. <\/p>\n Plenty of whole-food carbohydrates, like fruits, vegetables, beans, and minimally processed grains, are good for your health and can help you lose weight.<\/a> Track your carbohydrates and other macros in the MyFitnessPal App<\/a>.\u00a0<\/p>\n Originally published September 3 2020; Updated August 19, 2024<\/em><\/p>\n The post 3 Things To Know Before Starting a Low-Carb, High-Fat Diet<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Do low-carb, high-fat diets actually achieve faster, easier weight loss?1. There\u2019s No Strict Definition of a Low-Carb, High-Fat Diet<\/strong><\/h4>\n
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2. LCHF Diets Lead to Weight Loss\u2014At Least in the Short Term<\/strong><\/h4>\n
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<\/div>\n3. There Are Short- and Long-Term Health Risks Associated with LCHF Diets<\/strong><\/h4>\n
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The Bottom Line<\/strong><\/h3>\n
\nThe post 3 Things To Know Before Starting a Low-Carb, High-Fat Diet appeared first on MyFitnessPal Blog.<\/p>\n","protected":false},"author":1,"featured_media":19409,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/19407"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=19407"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/19407\/revisions"}],"predecessor-version":[{"id":19411,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/19407\/revisions\/19411"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/19409"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=19407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=19407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=19407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}