5 Biggest Mistakes People Make On the Low Carb High Fat Diet
The low-carb high-fat (LCHF) diet has been gaining some steam in the Diabetes community, and for good reason. Scientific evidence has been increasingly showing that high fat diets have been outperforming low fat diets for weight loss and reversing issues associated with heart disease, high cholesterol, diabetes, high blood pressure, and tissue inflammation. The interesting thing is that in the 1920’s Dr Joslin suggested that people with Diabetes eat a diet that consisted of 75% fat, 20% protein, and 5% carbohydrates. Then in the 1960’s people were being told that fat was bad for them so the entire medical community and food manufacturers jumped on board, and starting pushing “low-fat” initiatives. This “low fat” craze has been happening up until recently. In fact, in 2015, the US Dietary Committee removed any recommendations to limit dietary cholesterol or total dietary fat, except saturated fats. Forum dedicated to following the low carb high fat method www.diabetesforum.com
Research has been increasingly showing the benefits of a low carb high fat diet in helping to maintain normal blood sugars, as well as actually lowering cholesterol, and reducing the risk of heart disease while still being able to eat eggs and healthy butter. The problem is that many people are scared because they have been told for so many years to look for “low fat” solutions at the grocery store. One of the main problems associated with doing that is you are not only depriving your body of natural healthy fats, which is necessary for the body and brain, but many food manufacturers are using unhealthy substitutes to make the food taste better that you are knowingly putting in your body.
Have you ever noticed that food with “natural fat” tastes better? I’m not talking about the manufactured sugary sweets like “twinkies” or “snickers bars” because those foods taste great, but they are literally killing you. I’m referring to the normal food we eat daily that have natural fats in it like avocados, eggs, nuts, olive oil, and even full fat yogurt.
Many any of these food manufacturers try to make the food taste better by adding artificial sweeteners and “fillers” so you will buy more of their item regardless of whether or not it’s unhealthy for you. These artificial sweeteners may go by the name of asparatime, suchrolose, or saccharin, “synthetic trans fats” such as partially hydrogenated vegetable oil, which Is found in many store bought baked good, “artificially flavored” ingredients under the name diacetyl or other types of “artificial flavors”, MSG, under the name Monosodium Glutamate, “artificial colors” such as Blue #2, or Red #40, and “high fructose corn syrup” Fructose is metabolized directly into fat.
This is disheartening because so many processed foods or sodas contain this ingredient. According to Dr Hyman, it turns out eating a low fat diet is “results is more obesity and disease”.
The LCHF diet is definitely showing many benefits for people who are actively following this diet but you should keep in mind that this diet works differently for different people. We might all be humans but our bodies react differently to different foods. “Results May Vary”, as they say. What works for others might not work so well for you. This is the main reason why diets should be tailored to individual needs. If considering implementing this type of diet, you should seek the help of a professional familiar with it.
There are people getting great results from low carb high fat diets and there are some not getting the desired outcomes. This could be because their bodies are not responding as expected or it could be as a result of their own mistakes. The following are some of the common mistakes to avoid when following LCHF diet:
1. Eating Too Many Bad Fats and Not Enough Good Fats
Though this diet clearly says you should reduce your carbs and increase your fat intake, you should not eat the bad fats. There are types of fats that you should be staying away from because they can undo the gains you can make from eating the right types of fats. These include vegetable oils or Omega 6 fats. These fats have been proven to increase risks in heart disease, Type 2 Diabetes or Pre-Diabetes, Irritable bowels, arthritis, and other auto-immune diseases.
BAD fats to limit greatly: Linoleic acid found in, soybean oil, corn oil, safflower oil, vegetable oils, processed nuts (we want to eat nuts (preferably raw), many processed foods, or meats and dairy that are not “grass fed”.
Foods that may contain higher amounts of Linoleic Acid or Bad Fats: Processed foods such as potato or corn chips, French fries, pizzas, bread, chicken not grass fed or organic, certain non organic salad dressings.
Solution: The solution is to stick to unsaturated fats found in olive, rapeseed and sunflower oils, avocados, nuts and seeds and omega 3 fatty acids found in fish.
2. Not Eating Enough Fats
This is a real problem especially because this diet is all about eating more fats. The problem with eating less fat is the fact that you will get hungrier. Have you ever gone on a diet because you felt like you needed to, and then stopped the diet because it was “too much”. If you are following this diet to be healthy through weight loss, then you will not succeed if you eat less fat. Hunger is a big enemy of weight loss and it will compromise your efforts.
The other problem here is that people are still attempting to overcome their programmed mind to believe that “fat is actually good” based on so many years of being told by the so called experts, that “Fat is bad”. As such, they are afraid to eat until they are full thinking that they will overdo it with fat consumption. The thing about eating fat is that fat takes longer to burn and use up the energy and will actually naturally keep you fuller longer. If you are focusing on eating the right types of healthy fats, that you do not need to worry about eating too much fat. The key here is eating until you are full and not “over full”. Take in what your body is telling you it needs, and then stop. Then when you get hungry again, grab a health snack.
Healthy Snacks High in Fat: Raw nuts, avocado, nut butter or organic cream cheese on celery stick, raw coconut, or hard boiled eggs.
Solution: The solution lies in figuring out the food sources that are rich in good fats and incorporate them into your diet and carry around some healthy high fat snacks with you to eat only when you are feeling hungry and not “emotional eating”.
3. Eating Too Much Protein
You might not see the need to count your calories when following this diet because it is low in carbs but this does not mean you should eat too much. Most people do not actually think that calories coming from proteins can hinder their weight loss efforts so they eat a lot of them. Eating an adequate amount of high-quality proteins promotes weight loss by inducing satiety and boosting metabolism. But going into a protein overload will do you more harm than good.
The problem with consuming too much protein is that the liver will convert it to sugar through a process called gluconeogenesis. The most important thing is to make sure you are eating the right amounts of calories.
Solution: The key is to decrease the amount of protein and focus only on the highest quality protein coming from sources like poultry and seafood. You should focus more on making your diet rich in fat and low in carbs. You can also use a macronutrient tracker like Diabetes Naturally App to help you ensure you are consuming the right amounts of calories coming from fats, carbs, and proteins.
4. Eating Too Many or Too Little Carbs
As much as you want to reduce your carbohydrates intake, it is important to eat considerable amounts that the body needs. Experts have stated that reduced carbs in the body will lead to a reduction of the brain chemicals that result in a good feeling. Serotonin is that chemical and its deficiency can lead to mood plummeting.
Solution: Again, the macronutrient tracker Diabetes Naturally App can greatly help you when creating an eating plan.
5. Lack Of a Proper Plan
In any kind of diet, it is important to have a working plan to achieve the set goals. Without a plan, you are more likely to go out of your diet and this will just undo what you have been doing. There is nothing as dangerous as being hungry and not knowing what to eat. You might just eat anything that is not in your diabetes diet to feed your hunger. Moreover, not eating the right foods might lead to additional vitamin and mineral deficiencies.
Solution: It is important for everyone to plan ahead until the eating becomes a normal thing. This is especially important for people experiencing pre diabetic signs and those already dealing with diabetes.
Important Tip: If you are planning on getting into any diet, it is important to first talk to your doctor. Some foods for diabetics are known to interfere with debates medication and it would be safe to start eating them with the guidance of a medical professional. Stick to a healthy diet; watch your nutrients intake and you will maintain a healthy weight and normal blood sugars.
There are several places you can go to get more information about the low carb, high fat diet. Dr Mark Hyman has written a book called Eat Fat, Get Thin, or you can go to his web site here at www.eatfatgetthin.com. Or you can check out “The Diet Doctor” at www.Dietdoctor.com. There is also a Diabetes Forum dedicated to following the low carb high fat method www.diabetesforum.com. Good luck and I hope you found this article useful! Please comment below and let us know if you have tried a low carb-high fat diet or any other diets that have worked for you to help you better manage your diabetes.
Good fat/bad fat
Dietary fats and health: dietary recommendations in the context of scientific evidence
Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function.
The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms.