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  • Ema Harvey

The Low Carbohydrate, High Fat Breakdown

Is low carb, high fat the way to go to reach your goals? There are a lot of factors to consider to either say yes or no. Below, I have broken down some of these factors to help you decide if it is right for you.

The low carb high fat diet (LCHF) is a generalised term for any meal plan where carbohydrate intake is decreased and fat intake is increased and there is no specific numerical value given for either or in total. The main priority is to eat whole foods, reduce highly processed, pre-packaged foods and limit added sugars and starchy foods.

Our bodies initial response is to burn carbohydrates. The purpose of LCHF is to train your body to burn fat rather than carbohydrates.


There are more specific plans that fall under the LCHF banner such as the recently popularised Keto diet. This specifies that your food intake should be comprised of 75% fat, 20% protein and 5% carbs.

Another is the Atkins diet that primarily focuses on a drastic decrease in carbs. In the first 2 weeks you eat only 20 grams of carbohydrates a day, along with unlimited fat and protein, then slowly increase the amount of carbs over the following weeks.


These diets, along with the vague parameters of a general LCHF can lead to various interpretations and in turn various results, however, two people can also follow the same LCHF plan and also get differing results due to their unique body type.


The factors that can affect your results are:

· Your food intake prior to a starting a new meal plan.

· Both the quality and quantity of your food intake prior to starting LCHF.

· Your body type (endo, ecto and meso, more info on these in the next blog post, link to come).

· The type and amount of exercise.


There are both pros and cons to trying this plan. I have listed some below for you to consider before going ahead with any LCHF plan.

Pro’s

+ Can be personalised/adapted.

+ Feel fuller for longer.

+ Reduce carbohydrate cravings in the long term.

+ Fat loss benefits particularly in the midsection.

Cons

- Possible side effects - Nausea, Constipation, Diarrhoea, Weakness, Headaches, Fatigue, Muscle cramps, Dizziness, Insomnia.

- It can be implemented incorrectly (due to misinterpreted) resulting in no weight loss or even cause fat increase.

- Increased animal fats has been linked to increase risk of heart disease.


If you would like know if a LCHF plan would be the way to go for you, please don't hesitate to get in touch. You can reach me via email on emma@crispnutrition.com.au or phone 0451 794 221 to book a consultation.

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E: emma@crispnutrition.com.au

M: 0451 794 221

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