What is LCHF? (Low Carb High Fat Diets)
Recently, I have seen an increase of the hashtag #LCHF. What is LCHF? Some people use LCHF and Keto interchangeably, however you can go LCHF without going Keto. Typically, LCHF stands for diets that contain less than 28% of their diet coming from carbs. The Atkins diet was the first to popularize low carb diets, however the newest wave of dieters are flocking towards Keto.
What is Keto?
Keto or Ketogenic diet is where you consume around 20-40 grams of carbohydrates a day. This keeps blood sugar extremely low. It also causes your body to release ketones from fat (in the liver) as energy. Without glycogen (from carbs) the body will rely on ketones as your energy source.
Do you Lose Weight on a Low Carb High Fat Diet?
Maybe! The equation for weight loss is:
Calories Burned > Calories Consumed then you have weight loss
If Calories Burned < Calories Consumed then you have weight gain
Notice carbs, fats, proteins, etc. are not mentioned in the weight loss equation. It always comes down to calories consumed vs. burned.
However, the LCHF diet, or similar diets like Keto can be very good at weight loss.
What are the Benefits of LCHF or Keto Diets?
- LCHF and Keto diets keep blood sugar regulated. This is great because blood sugar swings cause insulin to move energy towards fat (except post workout). You are helping prevent unwanted fat to be stored.
- Keto is known to help people with epilepsy
- Keto and LCHF can help prevent diabetes and eliminate symptoms of Type 2 Diabetes
My Clients Who Have Used Keto/LCHF
I have witnessed some amazing transformations with Keto and LCHF style of diets.
- Kimberly M. lost 151 pounds in 12 months using Keto
- Kara K. lost 80 pounds in 6 months using Keto
- Tom W. has lost 100 pounds in 18 months using the DUSTIN DIET (learn more here)
My Suggestions
Keto is a condition, not a diet. If you are doing a Keto diet, there cannot be cheat days. You have to keep your body in ketosis. Typically people use urine strips to check to see if they are in ketosis. For those wanting to see the benefits of low carb lifestyle, I suggest the Dustin Diet. It is higher fats, lower carbohydrates, and higher proteins. This will keep blood sugar regulated and help you build quality muscle. You eat your carbohydrates around your activities (say the gym), and not around your down times (say work from a desk). More information on the Dustin Diet can be found here.
Keto is not a fad, and any wannabe trainer that tells you that doesn’t know the research on the topic. It isn’t for everyone, and definitely isn’t for me, however there are countless benefits to a ketogenic diet.
My favorite LCHF Supplements
1st Phorm Level-1 Meal Replacement Protein: This low carb, high protein meal replacement shake mixes well with water and tastes amazing. This will keep you full and help you build lean fat burning muscle.
Phormula-1 Post Workout Protein: This is a true post workout protein. What’s the difference? Post workout proteins, like Phormula-1 are easily digested to help get to the muscle for repair and building new muscle. Phormula-1 is full of the highest quality whey protein isolates providing the best amino acids to help build/repair the muscle. Should be drank within 30-60 minutes post workout.
Opti-Greens 50: Many of us don’t eat the important greens that we should. The FDA states that American’s should get up to 9 servings of veggies a day, but most of us don’t come anywhere close! Opti-Greens 50 gives you 11 servings of veggies, plus probiotics and digestive enzymes to help you and your gut! This is one of my favorite supplements for weight loss, energy, gut health, and immunity!
1-DB Overdrive or Goddess: These stacks are very powerful, natural, fat burning systems that help you burn fat 24 hours a day. These will also help you control cravings, especially when you are just starting to change your diet. These fat burning systems will eliminate cravings, increase fat burning, and help you sleep!
Summary
Low Carb High Fat diets can be a successful weight loss approach for many dieters. Eliminating the cravings associated with cutting out the carbohydrates is the biggest obstacle.
Dustin Holston
NASM Weight Loss Specialist/Personal Trainer