Dietitian Ujjwala Baxi explains the risks of the Low Carbohydrate High Fat (LCHF) diet if precautions are not taken, even though it has often yielded amazing results of weight loss
Diet trends have undergone a steady transformation over the years, all the way from low fat diet to high protein ones. And in the last 11 years, the idea of reversing and consuming a low carbohydrate diet by increasing the fat consumption has been making waves. Ketogenic diet, Atkins diet and recently the LCHF diets have been drawing a lot of attention due to its high success rates, as reported by the dieters.
So what about the general notion about the need for carbohydrate intake for energy? Health professionals like dietitians and doctors have always believed strongly that we need enough carbohydrates to fuel our body's voluntary and involuntary functions like beating of the heart (involuntary) and running (voluntary).
However, due to high intake of food loaded with carbohydrates, which is often found greater than our daily activities and physical exertions, the carbohydrates have often been found in excess with undesirable results like weight gain and deranged blood sugars and cholesterol. Hence, the need to control carbohydrate intake has become the urgent need of the hour. Changing lifestyles with more frequencies of eating out, socialising, partying and snacking have all led to high levels of simple carbohydrates in our diets.
What is a LCHF diet?
It is a Low Carbohydrate and High Fat Diet. Unlike Atkins diet, for an LCHF diet no steps need to be followed as also unlike a Ketogenic diet which aims at producing ketosis.
An LCHF diet can start with minor changes of reducing carbohydrates gradually into one's diet and simultaneously stepping up the fat intake. It is the satiety coming from the fat that makes it easier to follow it.
For example, for someone who is used to eating 4 slices of toasts with no butter for breakfast, it would be better to advise them to eat 2 wholemeal bread slices with butter or a vegetable paneer sandwich if one is a vegetarian.
Who would you recommend the LCHF diet for?
The diet is suitable for adults with moderate to sedentary lifestyle. This excludes pregnant women as their nutritional needs are different and are geared to match the dual requirement of both the mother and her foetus. Also, athletes and sportspersons whose caloric requirements are greater and depend on the carbohydrates to induce a protein sparing action.
LCHF diet is good for those who find it difficult to control their carbohydrates with reduced fat intake.
It becomes easier for weight watchers to keep their carbs in check if they were to consume moderate amounts of essential fats coming from the diet. LCHF diet still needs to be customised based on an individual's current intake and attempts to manage the carbohydrate, protein and fat consumption accordingly. What is certainly not recommended is to consume carbohydrates as low as 30 gms a day and increase fat consumption to around 60gms a day. That will definitely lead to health problems.
Which food can I eat on a LCHF diet?
- Dairy: natural yoghurt, cheese, cream, butter
- Meat
- Fish
- Eggs
- Vegetables
- Olive oil and canola oil (organically grown and cold-pressed)
- Ghee in moderation
- Home made sauces
The recommendation of the low carb, high fat diet is that people eat full fat versions of dairy food in preference to low fat options.
The diet does not rule out fatty meats and instead encourages people to leave the fat on rather than removing it. This may however be harmful to the heart in the long run due to formation of AGEs. Hence, the best advice would be to not subject these high fat food types to high heat cooking procedures like barbeque.
Organic versions of foods are suggested where possible.
What food can I have up to moderate amounts?
The following food can be eaten in moderate amounts:
- Bean and lentils
- Nuts, almonds and sunflower seeds
- Fruit (not including dried fruit)
- Chocolate with a high cocoa quantity (65 to 90%)
- Sausages can be eaten occasionally but can include undesirable additives.
- Alcohol can be included with the note that it is fattening and can lead to imbalances in blood sugar.
Drawbacks of LCHF
One of the main problems is that it can be difficult to translate this Low Carbohydrate diet into food, without dramatic changes to the types of food normally eaten.
Unfortunately, this can create challenges for people who live with others (such as in a family setting) to adjust the diet to suit everyone in the household and it may risk some members nutritional needs, particularly children and adolescents.
Also, some people may incorrectly believe that this type of diet means they can simply eat more barbeques and grilled meat. This is not true as that kind of food taxes the heart more. For health reasons, the Australian Dietary Guidelines place a limit on meat consumption at ~455g/week for adults. One needs to understand the right way of doing it by eating healthy fats coming from sources like nuts, avocados, olives, etc. and choosing to eat low carbohydrate vegetables to match up with the proteins and fats. LCHF diet can be plant-based as well.
People with diabetes may also be misled by the idea of replacing some carbohydrates with food high in saturated fat – however, research shows this can actually increase insulin resistance. That makes it very important to choose the right type of fats. That’s why rigid LCHF diets are not always ideal. The plan still follows a balanced diet approach while reinforcing the fact that fats are essential too in one's diet.
What are the key messages in this?
There are many dieters out there who are still following zero oil cooking methods and struggling to keep their weight and blood sugar in check. The key message here is that eating fat is equally important as eating proteins as well as controlling carbohydrates. We need to start looking at food in total rather than eliminating a particular food group totally to meet one’s health goals. The point here is to keep carbohydrates low in the diet and not to eliminate carbohydrates entirely.
Conclusion
I have seen drastic results in my clients who have been struggling to lose weight by keeping their sugar cravings at bay and also their belly fat low by advising them an additional 10 gm fat in their diet. They feel and look better with a greater satiety. As a health professional, I believe that LCHF diet is a promising diet and is best for candidates who are strong willed. Having said that, one can always try it as it opens one up to realising their own capacities by pushing their limits. It may be a bit more challenging for vegetarians due to limited non carbohydrate options.
References
Wikipedia
Diabetes.co.uk
