Low Carb High Fat Diet: What Is It and Who Is it For?

Diets that eliminate or restrict certain food groups may work for various purposes. The keto diet,  for example, is a low carb high fat diet that causes your body to burn fat instead of glucose. This can lead to weight loss and other health benefits (1). It’s known as one of the most researched diets in terms of its effects on weight loss and overall health.

A close relative of the keto diet is the low carb high fat (LCHF) diet. As the name suggests, it focuses on reducing carbohydrates and increasing healthy fats in your diet. However, unlike the strict ketogenic diet, LCHF allows for a wider range of carbohydrate intake.

At its core, LCHF is based on the principle that our bodies are designed to use fat as fuel instead of carbohydrates. When we consume an excessive amount of carbs, our bodies produce insulin which causes glucose to be stored as fat. By restricting carbohydrate intake, the body turns to burning fat for energy instead (2).

This approach has been used for decades to help manage medical conditions such as epilepsy, diabetes and obesity. However, in recent years it has gained popularity as a weight loss tool and for overall health and wellness.

Let’s take a closer look at what the LCHF diet entails and who it may be suitable for.

What is the Low Carb High Fat Diet Diet?

The basic premise of the LCHF diet is to limit your carbohydrate intake while increasing healthy sources of fat. This typically involves reducing or cutting out foods like bread, pasta, rice, potatoes and sugar while incorporating more meat, fish, eggs and non-starchy vegetables into your meals (2).

Proponents of the LCHF diet claim that by eating this way, you can achieve sustainable weight loss and improve overall health markers such as blood sugar levels, cholesterol levels and inflammation in the body (2).

Some variations of the LCHF diet allow for a moderate amount of carbohydrates from sources like fruits and whole grains. However, the general rule of thumb is that carbohydrates should make up less than 20% of your daily calorie intake.

It’s important to note that not all fats are considered healthy on the LCHF diet. Processed and fried foods high in unhealthy trans fats should still be avoided. Instead, focus on incorporating monounsaturated and polyunsaturated fats from sources like avocados, olive oil, nuts and seeds into your meals.

The popularization of the LCHF diet can be traced back to Swedish physician Dr. Annika Dahlqvist in the early 2000s. She recommended the diet to her patients as a way to manage their diabetes and other health issues (2). Since then, numerous studies have been conducted on the effects of LCHF on weight loss and overall health (3) (4).

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Is a Low Carb High Fat Diet Healthy?

A low carb high fat diet is healthy because it allows consumption of a wide range of nutrient-rich, whole foods. This means you’ll provide your body with essential vitamins, minerals and antioxidants.

Other reasons to go on the low carb high fat diet are:

• You may improve your insulin sensitivity – By limiting carbohydrates, you’ll reduce the amount of glucose in your blood, which can help improve insulin sensitivity. This is especially beneficial for individuals with type 2 diabetes or insulin resistance (5).
• You can increase satiety – Healthy fats are more filling and satisfying than carbohydrates, which often leave us feeling hungry soon after we eat them. Incorporating healthy sources of fat into your meals can help keep you feeling full and satisfied for longer periods (6).
• You may burn stored body fat – When our bodies are in a state of ketosis (burning fat instead of glucose), we have a higher rate of fat burning (7). This means that a low carb high fat diet can be an effective way to lose weight and reduce body fat.
• You might improve cholesterol levels – Contrary to popular belief, eating healthy fats does not necessarily lead to increased cholesterol levels. 

In fact, studies have shown that LCHF diets can improve the ratio of good (HDL) to bad (LDL) cholesterol in the blood (8). This can help reduce the risk of heart disease and other cardiovascular issues (9).

• You may decrease inflammation – Excessive carbohydrate consumption has been linked to chronic inflammation in the body (10). By reducing carbohydrates and incorporating anti-inflammatory foods like omega-3 fatty acids found in fish and leafy greens (11), you may experience a reduction in inflammation and its associated health risks.

These low carb high fat diet benefits are dependent on the individual and their specific health goals. It’s always important to consult with a healthcare professional before starting any new diet, especially if you have pre-existing medical conditions.

There are some low carb high fat diet side effects to be aware of, such as:

• Keto flu – When transitioning to a low carb high fat diet, some people may experience flu-like symptoms such as headaches, fatigue and irritability. This is often referred to as the “keto flu” and can last for a few days to a week (7).
• Digestive issues – A sudden increase in dietary fat intake can cause digestive discomfort for some individuals. It’s important to gradually increase fat intake and incorporate healthy sources of fiber into your meals to help ease this transition.
• Restrictive nature – For some people, restricting carbohydrates too much can lead to feelings of deprivation or difficulty sticking to the diet long-term. It’s important to find a balance that works for you and your individual needs.
• High-fat foods can be unhealthy – While LCHF emphasizes healthy sources of fat, it’s still possible to consume too many unhealthy fats such as trans fats and saturated fats that negatively impact the body (12) (13). It’s important to make sure the majority of your fat intake comes from healthy sources.

To avoid these potential side effects, it’s important to follow a well-rounded LCHF diet plan that includes a variety of healthy foods and provides all necessary nutrients for optimal health.

Read more: Keto Diet for Seniors: Separating Fact from Fiction

Who is the Low Carb High Fat Diet Diet Suitable For?

The LCHF diet can be beneficial for individuals who struggle with insulin resistance or blood sugar imbalances. By reducing carbohydrate intake, it helps to regulate blood sugar levels which can lead to improved insulin sensitivity (5).

It may also be suitable for those looking to lose weight in a sustainable and healthy way. The higher fat content in meals helps keep you feeling full and satisfied, reducing cravings for unhealthy snacks.

Additionally, some research suggests that the LCHF diet may be beneficial for managing certain chronic conditions like migraines, polycystic ovary syndrome (PCOS), and Alzheimer’s disease (14).

However, as with any diet, it’s important to consult with a healthcare professional before starting the LCHF diet. This is especially crucial for those with pre-existing medical conditions or taking certain medications.

Check out the Keto Pescatarian diet guide to explore a low carb high fat diet plan that incorporates healthy sources of protein and fats while also providing essential micronutrients from plant-based foods.

What Foods Are Low In Carbs But High In Fat?

Foods that are low in carbs but high in fat include:

• Avocados
• Olive oil
• Nuts and seeds
• Coconut oil
• Fatty fish such as salmon, mackerel, and sardines
• Grass-fed butter or ghee
• Full-fat dairy products like cheese, heavy cream, and Greek yogurt (in moderation)
• Dark leafy greens
• Eggs
• Meat and poultry
• Dark chocolate (in moderation, with at least 70% cocoa content)

These are just a few examples of foods that can be incorporated into a low carb high fat diet. It’s important to focus on whole, unprocessed or minimally processed sources of healthy fats rather than processed or fried foods.

There are some foods that aren’t low carb but are high in healthy fats and can still be included in moderation on an LCHF diet. These include fruits like avocados, berries, and olives; starchy vegetables like sweet potatoes and pumpkin; and legumes such as lentils and black beans.

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What If I Eat More Fat Than Carbs?

If you do end up consuming more grams of fat than carbs in a day, it’s not necessarily a cause for concern. However, it’s important to make sure that the majority of your fat intake comes from healthy sources like olive oil, avocados, and fatty fish.

Some individuals may also find that they feel better and experience more of the benefits of an LCHF diet when their fat intake is higher than their carb intake. It’s all about finding the right balance for your body and listening to its needs.

The low carb high fat diet is not about completely eliminating carbohydrates and increasing fat intake dramatically. All macronutrients are important for a healthy and balanced diet, so you will want to make sure you are still getting enough protein and essential vitamins and minerals from whole foods (15).

It’s also important to be mindful of portion sizes and listen to your body’s hunger and fullness cues. Eating too many calories overall can lead to weight gain (16), even if they are coming from healthy sources.

Read more: Ethical Eating: Aligning Diet and Values

What Happens If I Eat No Carbs For a Month?

Not eating any carbs for a month may have some short-term benefits, such as weight loss and improved blood sugar control. However, in the long run, completely eliminating carbohydrates from your diet can lead to nutrient deficiencies and potential health issues (17).

Carbohydrates are an important source of energy for the body, especially for our brain and muscles and helps regulate glucose and insulin metabolism along with other key functions (18).

It’s also not necessary to completely eliminate carbs in order to reap the benefits of a low carb high fat diet. It’s all about finding the right balance that works for you and incorporating healthy sources of carbs in moderation.

In our Low Carb Intermittent Fasting guide, we discuss the benefits and potential side effects of intermittent fasting, which can be combined with a low carb high fat diet for even greater health benefits.

FAQs

• Is It Worse To Eat Carbs Or Fat?

Both carbs and fat are essential macronutrients that have important roles in the body. Eating too much or too little of either one can have negative health consequences. It’s important to find a balance and incorporate healthy sources of both carbs and fat into your diet.

• Does The Body Prefer Fat or Carbs?

Our bodies use both fat and carbs for energy, but the preferred source of fuel can vary based on individual factors such as activity levels and overall health (19).

When we consume carbohydrates, our body breaks them down into glucose, which is used for immediate energy. Excess glucose is then stored in the liver and muscles as glycogen.

When we don’t have enough carbs to use as fuel, our body switches to burning fat for energy, a process known as ketosis (7). This is one of the main principles behind the LCHF diet.

• Should You Avoid Eating Carbs and Fat Together?

There’s no need to avoid eating carbs and fat together, as long as they come from healthy sources. In fact, incorporating both into meals can help balance blood sugar levels and keep you feeling satisfied (20). However, it’s important to be mindful of portion sizes and not overindulge in high-fat and high-carb foods, especially if weight loss is a goal. Moderation is key.

In our Low Carb 1000 Calorie Diet guide, we explore a sample meal plan that focuses on low carb high fat meals and snacks to help you stay within a calorie-restricted diet, while still getting essential nutrients and staying satisfied.

• What Are The Healthiest Fats To Eat?

The healthiest fats to eat are mono- and polyunsaturated fats, which can be found in foods like avocados, olive oil, and fatty fish. These types of fats have been linked to numerous health benefits, such as reducing inflammation and lowering the risk of heart disease (21).

It’s important to limit or avoid unhealthy sources of fat like trans fats often found in processed and fried foods. Saturated fats from animal products should also be consumed in moderation.

• Is LCHF The Same As Keto?

While they may seem similar, there are some key differences between LCHF and the ketogenic diet (keto). Both emphasize reducing carbohydrate intake and increasing healthy fats, but keto is typically much more restrictive with only about 5-10% of calories coming from carbs (7).

Additionally, keto often involves tracking macronutrient ratios closely in order to achieve a state called ketosis, where the body burns fat for energy instead of carbohydrates. LCHF does not require strict macronutrient tracking and is often more flexible in terms of carb intake.

The Bottom Line

The low carb high fat diet is a viable option for those looking to improve their overall health and manage weight. By reducing carbohydrate intake and increasing healthy fats, it can promote sustainable weight loss and potentially improve various health markers. 

However, it may not be suitable for everyone and should be approached carefully with guidance from a healthcare professional. So if you’re thinking about trying out the LCHF diet, make sure to do your research and consult with a professional to determine if it’s the right fit for you.