The main three macros that should be taken into consideration for a healthy body weight or fat loss are Carbohydrates, Proteins and fats. The amount of carbs, protein, fats are the basic macronutrients you should be careful about while keeping in account your body weight. For choosing the best macros, Keto diet is preferred by many individuals who have set on a low carb diet. The three major macros
Allow me to affirm the benefits of LCHF DIETS as described in the article, with some suggestion and additions to it. Fats do clog arteries by the means of increasing the blood plasma aggregability, in other words it doesn’t increase the viscosity of blood but obstructs its rate of entrance within capillary vessels. But this is OK. not a problem, if it is continued for a reasonable period. However it is a big damaging clogging element, if the blood vessels are not giving sometime to heal. On the otherhand excessive carbs intake will finally be converted to visceral stored fat, and again this is absolutely OK, as long as this doesn’t continue fo ever, brcause it will start clogging body organs, like the liver, the pancreas, and the heart. However, if at a certain juncture, excessive carbs intake is disrupted, and a person alternates between LCHF & LFHC diets, this should periodically takes full advantage of each diet, and still give ample time to heal from its disadvantages… think about that. Nature usually forced all living beings to alternate between different categories of food depending on each season. And as a matter of fact, this is what body builders do. It’s called cyclic carbing….
Another thing to (not) consider is the GI index of carbohydrate. Regarding this, you should be aware that the glycemic index of foods has no relation to low-carb eating. Although many people associate ‘high GI’ with bad and ‘low GI’ with good, all this means is that the body digests some carbs slower than others. No matter the speed, they are still all digested and contribute to the carbohydrate total.
Jill – Low carb has a much looser definition. It’s pretty open to whatever you want to do. You may want to eat a bit more for satiety if nothing else. But no, you don’t HAVE to go as high in fat. Since there is no real outline for low carb eating, you can pretty much adjust it to anything you want. Experiment and see what your body reacts best to. I’ve brought down my fat intake a bit more as well because I found that I was stalling with 80% fat, 15% protein. I do more like 70% fat and 25% protein now. Got my weight loss moving again. So it’s just about what works best for you and your body.
Fat loss is dependent on how many grams in fat macros are being consumed. The body doesn’t just lose fat. It taps into those fat reserves to burn it as fuel, ketones. Yes, you can achieve & maintain ketosis with a high fat diet, as long as it is also low carb. Because low carb is the only requirement to be ketogenic. But high fat is not necessary for weight loss. If the body follows a high fat diet, then it will prioritize the newly consumed fat before it turns to that stored body fat.
The most common side effect of the diet is constipation as a result of cutting out vital sources of fibre in the diet – fruits, vegetables, beans and grains. Lack of fibre can also increase the risk of bowel cancer and heart disease in the long term. I negated this by drinking lots of water, eating plenty of the high-fibre 'allowed' vegetables and taking a fibre supplement.
Definitely! To successfully maintain weight loss from either (or any) diet, Zeitlin advises focusing on doubling your veggies, eating lean proteins (fish, eggs, chicken, turkey, shellfish, lentils, tofu), healthy fats (nuts, seeds, avocado, olive oil), fresh fruit, and whole grains. “That is what is going to help the weight come off and stay off,” she says.