Beginner’s Guide to Low Carb, High Fat Diet

Editor’s note: The following are a series of excerpts from a Healthline article written by Jillian Kubala, a certified/registered nutritionist with a Master’s Degree in her field, discussing the health benefits of a diet with reduced carbs and higher [healthy] fats.

It is no secret that in America, the US government regulatory agencies, many academic institutions, and consumer advocacy organizations are corrupted by the influence of money. Science has recently debunked the whole idea that fat is bad for you or that all cholesterol is bad for you: such notions were created by the purveyors of “vegetable” oils which aren’t really made of vegetables at all, but highly refined, processed, and genetically-engineered corn, soy, and canola oils which are harmful to human health.

Despite the fact that science has debunked this, still the “low fat”/”non fat” marketing gimmick is still alive and well, and people believe it at face value. The American Heart Association is bankrolled by the soy and canola industry associations of America in addition to the pharmaceutical manufacturers of statin drugs. Is it any wonder that the AHA considers coconut oil to be bad for health, but soy and canola to be good for health? No wonder America is one of the unhealthiest nations on earth.

It’s not just money and industry corruption that promotes low fat, high carb diets like the standard American diet: the engineers of such a diet know chemistry and this is no accident. Many of the elite families that control American industry and politics believe in eugenics and depopulation, in addition to keeping people in a state of suffering, whereby they eat only well enough to have energy to produce profit for the system, and after such a diet takes its toll in their old age (or younger ages nowadays), they “retire” only to spend their life savings on medical treatments to quell the effects of a life of unhealthy eating. It is truly a sick system inside and out.

Hopefully this advice from a qualified nutrition expert will help our dear readers on the path to a healthy lifestyle based on real science, not corporate-manipulated pseudoscience and social engineering. From the perspective of supporting the Islamic Revolution, it is not enough to remove American military domination from Muslims’ lands if their corrupt culture, corrupt industries, and manipulated scientific dogmas remain. We must also remove the standard American diet from our kitchens as well.

Some diets like the Keto diet are too extreme. The human body needs carbs, just not nearly as much as the corrupted American food pyramid suggests nor in the type of overly-processed, genetically engineered, sugar-loaded, and refined ingredients that are a stable of the most obese nation on earth. Moderation is key, no need for trendy diet fads that are just as overblown as the “non-fat” diet fad.

People have been eating bread for thousands of years and dairy too. An RT documentary on GMOs had the filmmaker’s lactose-intolerant son try organic milk fresh from the farm and he did not have any bad reactions: so how much of this gluten and lactose issue is a result of the food itself, or the way it is grown with toxic pesticides, fake fertilizers, GMOs, and excessive processing/refinement?

There is no need to go to such extremes as the Keto diet unless necessary for a drastic life change. Most traditional diets were in balance to begin with and made with wholesome, fresh ingredients, and they fit the high fat, low carb ratio well without dipping into extremes. Only today do we find that at restaurants that serve traditional ethnic food, they give you a mountain of the carb-containing foods (breads, rices, etc) and only a little bit of protein and fats, of course to save money on expensive ingredients like meat but perhaps also due to the malign influence of American regulatory institutions like the FDA and corrupted consumer advocacy organizations like the AHA.

When considering any diet, consult a qualified nutritionist on whether or not such a diet should be done on a long-term basis. One size does not fit all, and some people perhaps do need low fats due to a particular health condition they have. However, in general, the standard American diet has only resulted in travesty for people’s health.

It is no coincidence that God puts the words halal and tayeb together in the Holy Qur’an. Halal means permissible – Imam Khamenei has an excellent discourse on why eating meats sacrificed in the name of Allah help to make our entire life centered around service to Him in the book Islamic Beliefs: Reclaiming the Narrative. Tayeb means wholesome, pure, etc., clearly a command from our Lord to think about what we eat and not destroy ourselves by our stomachs.

Read the full article on Healthline for more information, including how such a diet is flexible in its proportions and it is not necessary to opt for more extreme diet regimens like the Keto diet (which has very, very low carbs) in order to reap its health benefits.

Low-carb diets can aid weight loss and are linked to a growing number of health benefits.

A reduced carb intake can positively impact those with various health issues, including type 2 diabetes, heart disease, acne, PCOS, and Alzheimer’s disease (1).

For these reasons, low-carb diets have become popular among those looking to improve their health and lose weight.

The low-carb, high-fat eating plan, or LCHF diet, is promoted as a healthy and safe way to lose weight.

This article reviews everything you need to know about the LCHF diet, including its potential health benefits and drawbacks, foods to eat and avoid and a sample meal plan.

What Is the LCHF (Low Carb, High Fat) Diet?

The LCHF diet is an umbrella term for eating plans that reduce carbs and increase fats.

LCHF diets are low in carbohydrates, high in fats and moderate in protein.

This method of eating is sometimes referred to as the “Banting Diet” or simply “Banting” after William Banting, a British man who popularized it after losing a large amount of weight.

The eating plan emphasizes whole, unprocessed foods like fish, eggs, low-carb vegetables and nuts and discourages highly processed, packaged items.

Added sugar and starchy foods like bread, pasta, potatoes and rice are restricted.

The LCHF diet doesn’t have clear standards for macronutrient percentages since it’s more of a lifestyle change.

Daily carb recommendations on this diet can range from under 20 grams up to 100 grams.

However, even those consuming more than 100 grams of carbs per day can follow the diet and be inspired by its principles, as it can be personalized to meet individual needs.

Summary: LCHF diets are low in carbs, high in fats and moderate in protein. The diet can be personalized to meet individual needs.

The LCHF Diet May Benefit a Number of Health Conditions

Cutting carbs and increasing dietary fats can improve health in a number of ways, including promoting weight loss and decreasing body fat.

Studies demonstrate that LCHF diets also benefit many health conditions including diabetes, heart disease and neurological conditions like Alzheimer’s disease.

Diabetes

A study of obese adults with type 2 diabetes found that a very low-carb, high-fat diet led to greater improvement in blood sugar control and a more substantial reduction in diabetes medication than a high-carb diet (14).

Another study in obese participants with type 2 diabetes showed that following a ketogenic diet for 24 weeks resulted in significant reductions in blood sugar levels and a decreased need for blood sugar medications.

What’s more, some of the participants assigned to the ketogenic diet were able to discontinue their diabetes medications completely (15).

Neurological Diseases

The ketogenic diet has long been used as a natural treatment for epilepsy, a neurological disorder characterized by recurrent seizures (16).

Studies show that LCHF diets may play a therapeutic role in other neurological diseases, including Alzheimer’s disease.

For example, one study demonstrated that a ketogenic diet led to improved cognitive functioning in patients with Alzheimer’s disease (17).

Plus, diets high in processed carbs and sugar have been linked to an increased risk of cognitive decline, while low-carb, high-fat diets seem to improve cognitive function (18, 19).

Heart Disease

LCHF diets can help reduce body fat, lower inflammation and improve blood markers related to heart disease.

A study in 55 obese adults found that following an LCHF diet for 12 weeks reduced triglycerides, improved HDL cholesterol and decreased levels of C-reactive protein, a marker of inflammation linked to heart disease (20).

LCHF diets have also been shown to reduce blood pressure, lower blood sugar, decrease LDL cholesterol and promote weight loss, all of which can help reduce the risk of heart disease (21).

Summary: LCHF diets may benefit those with heart disease, diabetes and neurological conditions like epilepsy and Alzheimer’s disease.

Foods to Avoid

When following an LCHF diet, it’s important to reduce your intake of foods high in carbs.

Here is a list of items that should be limited:

• Grains and starches: Breads, baked goods, rice, pasta, cereals, etc.
• Sugary drinks: Soda, juice, sweet tea, smoothies, sports drinks, chocolate milk, etc.
• Sweeteners: Sugar, honey, agave, maple syrup, etc.
• Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas, etc.
• Fruits: Fruits should be limited, but consuming small portions of berries is encouraged.
• Alcoholic beverages: Beer, sugary mixed cocktails and wine are high in carbohydrates.
• Low-fat and diet items: Items labeled “diet,” “low-fat” or “light” are often high in sugar.
• Highly processed foods: Limiting packaged foods and increasing whole, unprocessed foods is encouraged.

Although the above foods should be reduced in any LCHF diet, the number of carbs consumed per day varies depending on the type of diet you are following.

For example, a person following a ketogenic diet must be stricter in eliminating carb sources in order to reach ketosis, while someone following a more moderate LCHF diet will have more freedom with their carbohydrate choices.

Foods to Eat

Any type of LCHF diet emphasizes foods that are high in fat and low in carbohydrates.

LCHF-friendly foods include:

• Eggs: Eggs are high in healthy fats and essentially a carb-free food.
• Oils: Olive oil, coconut oil and avocado oil are healthy choices.
• Fish: All fish, but especially those high in fats like salmon, sardines and trout.
• Meats and poultry: Red meat, chicken, venison, turkey, etc.
• Full-fat dairy: Cream, full-fat plain yogurt, butter, cheeses, etc.
• Non-starchy vegetables: Greens, broccoli, cauliflower, peppers, mushrooms, etc.
• Avocados: These high-fat fruits are versatile and delicious.
• Berries: Berries such as blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation.
• Nuts and seeds: Almonds, walnuts, macadamia nuts, pumpkin seeds, etc.
• Condiments: Fresh herbs, pepper, spices, etc.

Adding non-starchy vegetables to most meals and snacks can boost antioxidant and fiber intake, all while adding color and crunch to your plate.

Focusing on whole, fresh ingredients, trying new recipes and planning meals ahead of time can help you stay on track and prevent boredom.

Side Effects and Downfalls of the Diet

While evidence links many health benefits to the LCHF diet, there are some drawbacks.

More extreme versions like the ketogenic diet are not suitable for children, teens and women who are pregnant or breastfeeding, unless it’s being used therapeutically to treat a medical condition.

People who have diabetes or health conditions like diseases of the kidneys, liver or pancreas should speak with their doctor before beginning an LCHF diet.

Although some studies show that LCHF diets can boost athletic performance in some cases, it may not be suitable for elite athletes, as it can impair athletic performance at competitive levels (22, 23).

Additionally, an LCHF diet may not be appropriate for individuals who are hypersensitive to dietary cholesterol, often referred to as “hyper-responders” (24).

The LCHF diet is generally well tolerated by most but can cause unpleasant side effects in some people, especially in the case of very low-carb diets like the ketogenic diet.

Side effects may include (25):

• Nausea
• Constipation
• Diarrhea
• Weakness
• Headaches
• Fatigue
• Muscle cramps
• Dizziness
• Insomnia

Constipation is a common issue when first beginning an LCHF diet and typically caused by lack of fiber.

To avoid constipation, make sure to add plenty of non-starchy vegetables to your meals, including greens, broccoli, cauliflower, Brussel sprouts, peppers, asparagus and celery.

Read the full article on Healthline for more information, including how such a diet is flexible in its proportions and it is not necessary to opt for more extreme diet regimens like the Keto diet (which has very, very low carbs) in order to reap its health benefits.