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A low carb and high fat diet involves a person who reduces the number of carbs that she consumes and replaces them with healthy fats. In recent years, this type of diet has become popular among people trying to lose weight.
A low carb and high fat diet is to use ketones from fat to get energy instead of glucose, which comes directly from. When a person reduces or severely limits the number of carbohydrates consumed per day, the body is forced to use the fat reserves as fuel, which can result in weight loss.
However, science does not always agree on the safety of CWHL diets. Although some research supports its use to help a variety of health problems, other studies report that LCHF diets can be dangerous.
Read on to learn more about LCHF plans, how to get started and are they safe?
Is a low carbohydrate, high fat diet right for you?
An LCHF diet can have a positive effect on type 2 diabetes and some cancers.
A diet rich in protein and fat tends to make the person feel full faster than if they only eat carbohydrates, especially simple carbohydrates such as sugar.
In addition to weight loss, some support the use of LCHF diets to relieve some medical conditions.
An LCHF diet can have a positive effect on the following conditions:
- polycystic ovary syndrome
However, scientists need to do more research to understand the long-term effect of the CWHL diet on overall health. There is conflicting evidence on the safety and effectiveness of the LCHF diet. suggests that low carb diets can lead to premature death from heart disease, cancer and.
How to start
For some people who wish to lose weight, simple lifestyle changes, such as exercise and a balanced diet, could be enough to improve their overall health and well-being.
However, for those who want to follow a LCHF diet, it is essential to implement it in a healthy and well planned manner. It's always a good idea to consult a health professional before starting an LCHF diet, especially for people with a medical diagnosis.
It may be wise to abandon LCHF diets by first removing refined and processed carbohydrates, such as white bread and processed sugar, and focusing on whole-food carbohydrates, such as fruits, beans, legumes and whole grains. This can be a good start to achieving weight loss and health goals without having to significantly reduce the amount of carbohydrates consumed.
Consider a formal food plan
An LCHF diet may include an occasional reduction in carbohydrate intake to a much more structured plan. However, any LCHF diet involves a reduction in carbohydrate consumption. Most LCHF diets recommend that a person consume 50 grams (g) or less of carbohydrate per day.
The Atkins diet
The diet is a popular LCHF diet that promotes weight loss.
The Atkins diet has four phases:
- Phase 1: A person does not eat more than 20 g of carbohydrates per day for 2 weeks.
- Phase 2: A person can start adding more foods, such as nuts, fruits and low-carb vegetables, to his diet.
- Phase 3When the person approaches his weight goal, he can consume more carbohydrates.
- Phase 4: A person can eat whole grain carbohydrates and other healthy carbohydrates as long as they do not start gaining weight.
Many prepackaged products related to the Atkins diet are processed and contain sugar alcohols and artificial sweeteners.
Some link these types of sweeteners to metabolic syndrome, type 2 diabetes, heart disease and weight gain. If you are following an Atkins diet, it's a good idea to focus on whole foods rather than on processed foods and bars.
The ketogenic diet
The ketogenic diet, or keto, also encourages low consumption of carbohydrates and fats.
Although there are some variations, a ketogenic diet usually involves a person consuming only carbohydrates in their daily diet – this equates to about 20 to 50 g of carbohydrate a day.
The ketogenic diet aims to help the body reach a state of. Ketosis occurs when there are not enough carbohydrates available for the body to use its energy, so that it begins to break down the fat reserves to use instead.
This effect usually induces weight loss and can have other beneficial effects on the health of some people. However, the diet may also have side effects and scientists must continue their research to identify the long-term benefits and dangers of the ketogenic diet.
When a person starts an LCHF diet, it is essential that she plan her meals.
Meal planning can help a person:
- only buy the food they need, which will save waste and money
- avoid eating the same foods repeatedly
- cut out high carbohydrate meals
For those on a CWHL diet plan, such as the Atkins diet or ketogenic diet, many resources are available to help a person plan meals and create shopping lists.
Foods to eat
Cashew nuts are a good source of fat and protein for people on an LCHF diet.
LCHF diets usually require a person to eat low carbohydrate foods.
In general, a person who follows an LCHF diet should include lean protein and healthy fats in his daily diet. It is essential to keep portion sizes in mind to avoid eating too much.
Some sources of fat and protein for LCHF diets include:
- meat, including beef, pork, chicken and
- fish, such as salmon, tuna, herring and cod
- oils, such as olive oil, coconut, flax seeds and avocado oil
- nuts, such as peanuts, almonds, nuts and cashews
- seeds such as sunflower, chia and flax
Some fruits and most non-starchy vegetables have a low carbohydrate content. These included:
- spinach and other green leafy vegetables
- berries, such as strawberries and blackberries
- Brussels sprouts
- small portions of melons, peaches and apples
In moderation, a person can also eat dark chocolate and drink dry wine while staying low carb.
Depending on the exact diet followed by a person, that person may choose to include small amounts of the following foods, high in carbohydrates:
- Sweet potatoes
- beans and legumes
- Brown rice
- L & # 39; oats
- other tubers
- other whole grains
People on an LCHF diet should avoid drinks containing large amounts of added sugar, such as sodas, sweetened teas and fruit juices. Unsweetened teas and water are excellent choices.
Foods to avoid
The most preventable foods to avoid are those that contain a lot of carbohydrates and have little nutritional value or fiber, such as refined and over-processed foods. This includes sodas, cakes and cookies. These often contain a lot of added sugar, including artificial sweeteners and sugar alcohols.
Other foods that people can avoid or consume in smaller amounts include:
- white pasta
- White rice
- bread and rolls
- baked goods such as pastries, cakes and muffins
- sugar-based beverages, such as energy drinks, soft drinks and fruit juices
- high sugar coffees
- dietary drinks
- low fat foods as they may contain more sugar
Some people may choose to avoid starchy vegetables, such as potatoes, beans and whole grains. However, a person may not need to exclude all these foods to maintain an LCHF diet.
A person may feel tired if they suddenly reduce their carbohydrates.
When a person suddenly reduces the number of carbohydrates that she consumes, she may experience some temporary side effects, including:
- weakness or
- muscle cramps
- itchy skin
As the body adapts to these dietary changes, these effects should disappear.
There is currently not much research on the long-term side effects of LCHF diets. However, some potential risks may include:
- increased risk of developing heart disease by eating animal protein and fats
- increased risk of developing chronic diseases
- nutritional deficiencies
Children and adolescents should not try a diet that reduces their carbohydrate consumption. Nutritional deficiencies could lead to loss of bone density or slow growth.
People with health problems or other problems should consult their health care provider before starting an LCHF diet.
To take away
In the short term, an LCHF diet can help a person lose weight. However, little research has been done on the long-term effects of LCHF diets on health. Some studies indicate that diet can help a person avoid heart disease and other health problems, while others suggest it could lead to more chronic diseases.
Before starting an LCHF diet, a person should talk to his health care professional.