Keto Diet Fat to Carb Ratio
Instagram fitness buffs will have seen #LCHF cropping up in a number of bios next to the ever-present BBG (That's Kayla's Bikini Body Guides if you didn't already know) - it means Low Carb High Fat.
So what is this diet plan all about and should it be a part of your new fat loss, muscle building mission?
We asked PT and nutrition expert Luke Keating everything important that you need to know...
When people say 'low carb, high fat diet' what does that really mean?
A low carbohydrate, high fat diet (LCHF) could be considered to be any ratio of calories less than the current FSA (Food Standards Agency) guidelines.
Currently they recommend:
- A minimum of 50% of your calories should come from carbohydrate, mostly from unrefined sources such as wholemeal/wholegrain products, fresh and frozen vegetables, potatoes and sweet potatoes, yams, pulses and quinoa.
- They also recommend a maximum of 35% of your calories should come from fat, a variety of sources are recommended such as animal products, oils, nuts and seeds.
- A minimum of 9-12% of your calories should come from protein, sources include meat, fish, dairy, eggs, soy foods and some plant food combinations for vegetarians.
Are there certain ratios people are sticking to?
Ratios vary greatly dependant on the extremism of the diet. Recommendations would be based on the individual and their specific food needs.
If you're someone who craves a lot of carbohydrate all the time it's probably not good to go cold turkey as you're less likely to stick with it and more likely to go on a carb binge after a period of time.
EXTREME OPTION (You can't even look at a doughut)
You have the Ketogenic Diet, otherwise known as a very low carbohydrate diet, similar to The Aktins or South Beach diet, where you could consume as little as 8% of calories from carbohydrate and up to 70% of calories from fat.
CONSERVATIVE OPTION (You've got to work for it)
On the more conservative end your carbohydrate intake would be reduced in correlation to your activity level (move more, eat more carbs, move less, eat less carbs).
What are the carbs that are allowed?
If it's a very low carbohydrate diet your carbs will be restricted to vegetables only (excluding potatoes), most other low carb high fat diets recommend small portions of unrefined carbohydrates.
Remember if you're reducing your ratio of carbs dramatically you have to take a lot of care to ensure you're not missing vital nutrients.
You may be trying to reduce you carb intake to just 20% of your total calories but eating '5 portions of fruit and veg a day' could already send you beyond 20%.
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What are the fats that are allowed?
Whilst on a low carb diet it is essential to increase the amount of fat in your diet to make sure you reach your recommended daily calorie intake.
Fat is not a bad word. Fats are essential to health and have a huge amount of important jobs in the body.
SATURATED FATS (Is butter a carb?)
Saturated Fat has been accused of being a heart killer, but new evidence may suggest otherwise.
You need adequate amounts of saturated fat to have an effective immune system, to protect the liver from alcohol and toxins, and to fight bad bacteria in the gut.
Sources include meat, poultry, eggs, dairy and coconut oil.
MONOSATURATED FATS (Yay! Avocado)
Monounsaturated fats are also recommended, these have lots of health promoting properties in the body and also help keep arteries free from plaque.
Popular sources include avocados and olive oil.
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What are the benefits of a diet like this?
There is a lot of misinformation when it comes to new diet fads and if you're looking to take up this kind of diet it is recommended to seek professional advice.
The low carb/high fat diet is not for everyone but there are circumstances where this type of diet can be a healthier option than the FSA recommended guidelines.
Benefits such as improved blood sugar, cholesterol and weight loss have been shown in clinical trials when using this type of diet, but you will only reap these benefits if you can stick to it.
You are also less likely to over-eat fat and protein compared with carbs.
When would a diet like this be a bad idea?
When severely reducing any food group away from the recommended guidelines you open yourself up to risks of malnutrition, leaving you lacking in energy and open to illness.
That being said, not everybody's needs are the same and some people do not tolerate a high carbohydrate diet well.
Regardless of genetics, food allergies or intolerances, personal preference and your other unique circumstances, it would be a bad idea to start this diet without seeking advice.
If you have any underlying health conditions please ask your GP before starting, you could put yourself at risk of hyperglycaemia (low blood sugar levels) or nutrient deficiencies.
What about protein and training?
Protein helps repair muscle tissue after training, so it's essential to consume adequate amounts if you go to the gym.
How much protein depends on your activity level, the type of activity you do, and your body size.
Recommended amounts vary from 0.8 - 2.0g per kilogram of bodyweight.
When using a LCHF diet and training intensely you could be at risk of dizziness and nausea. But at less intense activities this should not be a problem.
Is it better for fat loss or muscle build?
The overriding factor if you're training for fat loss would be if you are in a calorie deficit. It would not matter if you're training whilst on a LCHF diet or on a conventional diet, if you are not in a calorie deficit the result will be the same.
For muscle gain, you need a calorie surplus. If you do not create this environment it is impossible for your body to change no matter what the ratios of your carbohydrate, fat and protein.
Also remember, if you're dong intense workouts you'll need carbs to restore energy - it's all about balance.
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Is it suitable for a short period or as an ongoing lifestyle change?
The human body can survive without consuming carbohydrates. Its uniquely adaptable to a large array of diets.
To make a diet sustainable you must choose one that creates a healthy relationship between you and the food, one that takes into account all your individual needs, makes you feel good and doesn't make you feel bad if you slip off the rails a little.
Carbohydrates aren't bad for you, and won't make you fat anymore than overeating protein or fat will.
Should you go LCHF?
If your looking to start a very low carbohydrate diet, ask yourself this:
Can you honestly see yourself never eating bread, pasta, rice, cake or chocolate ever again?
If the answers no then its not for you. Adherence is everything and if you cut out those foods for a period of time and then start eating them again you will be able to watch the weight climb up the scale.
Consume adequate protein and fats. Adjust your carbohydrate intake in correlation to your activity level, body size and goal as a means of manipulating overall energy balance.
And most important of all, seek professional advice before dramatically changing your diet.
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Source: https://www.womenshealthmag.com/uk/food/healthy-eating/a703995/what-is-lchf-the-low-carb-high-fat-diet/