Low-carb, high-fat (LCHF) diets, such as the ketogenic or “keto” diet, have gained popularity in recent years for their potential to help people lose weight and improve health.
But how do these diets work, and what does the science say about their effectiveness?
The basic idea behind LCHF diets is to drastically reduce your intake of carbohydrates and replace them with fats.
Carbohydrates are found in foods like bread, pasta, rice, and sugary snacks, while fats come from sources like butter, oils, nuts, and fatty meats. By cutting carbs, your body enters a state called ketosis, where it burns fat for fuel instead of glucose from carbs.
Research has shown that LCHF diets can be effective for weight loss. A study published in the New England Journal of Medicine found that people on a low-carb diet lost more weight than those on a traditional low-fat diet over a six-month period.
One reason for this is that fat is more satisfying than carbs, helping you feel full longer and reducing the urge to snack.
Another study in the Annals of Internal Medicine found that low-carb diets improve heart health markers, such as reducing triglycerides and increasing “good” HDL cholesterol.
This can be important because carrying excess weight, especially around the belly, is linked to heart disease. By improving these markers, LCHF diets may not only help with weight loss but also reduce the risk of heart problems.
LCHF diets can also help regulate blood sugar levels, which is beneficial for people with type 2 diabetes or those at risk. When you eat fewer carbs, your blood sugar levels stay more stable, reducing the need for large amounts of insulin.
A study in the Journal of Clinical Endocrinology & Metabolism showed that low-carb diets led to better blood sugar control and reduced insulin resistance, which can help prevent or manage diabetes.
Despite these benefits, starting a low-carb, high-fat diet can be challenging. Many people experience what’s known as the “keto flu” in the first few days, with symptoms like headache, fatigue, and irritability as the body adjusts to burning fat instead of carbs.
These symptoms usually go away after a few days, but it’s important to stay hydrated and get enough electrolytes, such as sodium and potassium, to ease the transition.
It’s also crucial to choose healthy fats when following an LCHF diet. Not all fats are created equal. While fats from sources like avocados, nuts, seeds, and olive oil are beneficial, consuming too much saturated fat from processed meats and fried foods can be harmful.
Studies suggest that focusing on healthy fats can help improve heart health and support weight loss more effectively.
Another consideration is that LCHF diets can be restrictive, making them hard to stick to long-term. Social situations, eating out, and cravings for carb-rich foods can pose challenges.
However, many people find that once they get used to the diet, they enjoy the foods they can eat and feel satisfied without the constant hunger that comes with some other diets.
In summary, low-carb, high-fat diets can be effective for weight loss and offer additional health benefits, such as improved heart health and better blood sugar control. The key is to focus on healthy fats and be prepared for an initial adjustment period.
With careful planning and commitment, an LCHF diet can help you achieve your weight loss goals and improve your overall health.
However, it’s always a good idea to consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.
