by Margaret S Garrett - Published 6 months ago

Low-Carb, High-Fat Diet: 3 Things to Know

Low-carb, high-fat diets (LCHF) have been popular since the Atkins Diet began in the 1960s. The ketogenic diet, another LCHF diet, is currently trending on TikTok. Both promise faster, easier weight loss without counting calories. However, like any diet, an LCHF plan has considerations and potential risks.

Before starting an LCHF diet, understand its details and potential effects on your body, both now and in the future. As the name implies, this diet significantly reduces carbohydrates, a vital macronutrient, while increasing fat intake.

To help you make an informed decision, here are three key points to know before starting an LCHF diet, according to MyFitnessPal registered dietitian Katherine Basbaum.

There's no single agreed-upon protocol or rules for a low-carb, high-fat diet. The term is widely used, but this way of eating takes many different forms. Most research considers a daily intake of 20 to 50 grams daily as "low carb."

"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.

Basbaum categorizes low-carb diets as follows:

Very low-carbohydrate diet: This plan typically includes less than 10% carbohydrates or 20 to 50 grams of carbs daily.
Low-carbohydrate diet: This less restrictive version of low-carb allows for up to 26% of your daily calories from carbohydrates, usually less than 130 grams per day, says Basbaum.
Moderate-carbohydrate: On a moderate carbohydrate diet, you get 26%-44% of your daily calories from carbohydrate sources.

Basbaum suggests choosing a moderate carbohydrate diet and avoiding very-low carbohydrate diets if you're going to reduce carbs.

The range of carbs in different plans provides flexibility in how you implement the diet. Understanding this variability is important for tailoring the diet to your personal needs and lifestyle, if you choose to follow it.

One key reason people choose LCHF diets is their potential for quick weight loss.

Basbaum explains that low-carb diets are attractive because they lead to quick weight loss initially and are relatively easy to follow in the first few weeks or months.

This initial success can be motivating and give a sense of accomplishment.

However, it's crucial to understand that the long-term health effects of LCHF diets haven't been extensively studied, according to a report from Penn Medicine.

There is a lack of comprehensive research on their effects over long periods, spanning years and decades.

Furthermore, Basbaum emphasizes that the restrictive nature of these diets can make them difficult to maintain over time.

This can lead to yo-yo dieting and weight regain if you revert to your usual eating habits.

Basbaum points out that even in the short term, a low-carb diet may not be suitable or safe for everyone.

She stresses the importance of discussing the potential benefits and drawbacks with your healthcare provider before embarking on such a diet.

Individuals with certain health conditions should avoid these diets. Basbaum advises that LCHF diets are only suitable for people with no history of heart, kidney, liver disease, or diabetes. Even without these issues, limited long-term research suggests following an LCHF diet for a few weeks or months at most, ideally under medical supervision. While it might be helpful for some as a jump start, Basbaum recommends transitioning to a balanced and sustainable eating plan after this period.

The low fiber content of these diets is another concern. Lack of fiber can negatively impact gut health. Fiber is crucial for maintaining a healthy digestive system and supports the gut microbiome, a community of microorganisms that live in your gut and influence your health.

Basbaum emphasizes that consulting a doctor or dietitian is essential for customizing these diets to ensure safety and effectiveness.

If you choose to try a LCHF diet, keep these recommendations in mind:

Aim for 25 to 30 grams of fiber each day.
The American Heart Association recommends limiting saturated fat intake to no more than 5% to 6% of your daily calories–if you consume 2,000 calories a day, that’s about 13 grams of saturated fat per day.

When restricting carbs, it is advisable to monitor your fiber and saturated fat intake using a food tracking app like MyFitnessPal to ensure a healthy diet.

Conclusion

Remember, drastic carb or food group reduction is unnecessary for healthy weight management. Basbaum suggests that a healthier approach than a low-carb, high-fat diet is to reduce highly processed carbohydrates (e.g., chips, cookies, ice cream, frozen pizzas, pastries) instead of restricting all types of carbs.