Low Carb High Fat: all about the fad diet –

The diet Low Carb High Fat it’s in fashion and really helps to eliminate those unwanted extra kilos. But of course it doesn’t work a miracle, so before joining the new wave, it’s essential to keep an eye on the pros and cons. “Actually, it’s a diet Low Carb, High Fat and High Protein. You can’t do a diet that contains little carbohydrates and a lot of fat and forget about the protein”, explains the nutritionist daniel percego, from Nutriens Nutritional Consulting. To help you find out if this is the ideal option for you, we’ve taken the main questions with experts on the subject.

How does the Low Carb High Fat diet work?

“To transform ingested calories into energy, the body uses two ‘metabolic routes’: in one, it uses carbohydrates; in another, the fat. If both paths are good, the body uses both and thus burns less fat. However, if you reduce the intake of carbohydrates, it becomes difficult to obtain energy from this source, so the body starts to use more fat”, explains Percego. “Scientific studies do not prove that increased fat consumption brings health benefits – on the contrary, it can even cause heart disease, diabetes, among others. However, the consumption of good fat, such as the fatty acids, can do good for the body”, he adds. Paula Castilhonutritionist at Sabor Integral Consultoria em Nutrição.

What are the cons of the diet?

Long-term carbohydrate restriction can cause “stress” in the body, which may cause loss of bone and muscle mass. “Fatigue, headaches, dizziness, indisposition, irritation, among other symptoms are also on the list of side effects of Low Carb High Fat”, lists Paula. Athletes and those who work harder in physical activity need to be especially careful. “The diet can impair sports performance and even contribute to health problems, such as hypoglycemia. That is, athletes should not reduce their carbohydrate intake and physical exercise practitioners need to calculate the decrease well”, explains Percego.

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Is the Low Carb High Fat diet the best for what kind of goals?

In addition to really working for those who want to lose weight, the Low Carb High Fat diet is a good option to correct metabolic disorders, such as insulin resistance. “The more fast-absorbing carbohydrates we consume, the more insulin our body releases. If this behavior is repeated constantly, the hormone will find it difficult to do its job and that’s why weight gain happens. A low carbohydrate diet improves insulin resistance”, clarifies the nutritionist.

Does the diet pose any health risks?

“If you reduce the amount of carbohydrates too much or increase the consumption of saturated fats (considered bad fat), yes”, says Daniel. Paula also warns of other side effects of the diet: “the high level of protein can increase stress on the kidneys, while the intake of saturated and/or total fat contributes to the onset of heart disease”.

What kind of fat should be consumed?

“The less processed, the better. White meats have less fat and therefore are great options. Avocado, coconut, nuts, macadamia, olives, butter, cream and white cheese are also good alternatives”, suggests Paula. Frying, margarine and corn, soy and cinnamon oils, however, are on the list of things to avoid.

How long is it recommended to follow the diet?

“If it is really balanced, there are no restrictions”, says Percego. “A shock treatment can be carried out, which can last from one to three days. But only an expert can tell you the best way for each one to follow Low Carb High Fat”, adds Paula.

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Are there any contraindications?

People suffering from kidney, heart or liver failure or diabetes should not follow the Low Carb High Fat diet, according to Paula. “Athletes and practitioners of physical activities should also consult a specialist so that the reduction is adequate”, explains Percego.