Do low carb, high fat diets support weight loss?

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It seems somewhat contradictory to be talking about a diet high in fat when the goal is weight loss.

Is this a crazy concept?

Many people are jumping on the bandwagon of these low carb high fat diets (LCHF) – the keto diet being a version of LCHF – so let’s explore it a little further.

“What does a LCHF diet mean?” I hear you asking, and it’s pretty simple.

People eating a LCHF diet reduce their intake of carbohydrates, which usually come from more processed foods such as pasta, bread and rice; and replace these with real foods including protein, natural fat, vegetables and leafy greens.

With the removal of processed foods we are often reducing our sugar intake, which in turn contributes to maintaining a healthier weight. With the reduced intake of these carbohydrates, we can increase our intake of healthy fats.

Tip for starting out: by focusing on low-carb veg such as leafy greens, cucumber, zucchini, eggplant etc, you are providing your body with nutrients, fibre, and helping to maintain a stable blood sugar level.

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But how does increasing the fat I consume, lead to me losing fat I already have?

It seems counterintuitive, but studies have shown that people eating a higher fat diet have more success with maintaining a healthy weight than those on a low-fat diet.

On a low-carb diet you minimize your intake of sugar and starches, which means that the levels of your fat-storing hormone, insulin, drop. This increases fat burning, and with the consumption of more fat it makes you feel more satiated, reducing your food intake, eliminating your cravings, and promoting weight loss!

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Does it matter what fat I eat?

YES. Very much.

Not all fats are created equal. Some are highly processed and have a negative impact on your body and causing inflammation.

The following fats pack in a great health punch and you will reap the rewards of stable blood sugar, balanced hormones, and less inflammation: avocados, organic butter and ghee, coconut oil, extra virgin olive oil, omega-3s from fatty fish, nuts and seeds, eggs, MCT oil, full-fat organic dairy.

Tip: include a variety of healthy fats as they all come with their unique health benefits!

If you are on diabetic medication, have high blood pressure, or are currently breastfeeding then check with a qualified health practitioner before trying a very low-carb diet.

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Conclusion

A high fat, low carb diet come with many health benefits and can promote weight loss. Be sure to choose healthy fats and pair with REAL foods!..

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RECIPE

Low Carb, High Fat Smoothie

Serves: 2

Ready in: 5 minutes

Ingredients

1–1¼ cups full-fat coconut milk (I prefer Cha’s Organic coconut milk)

½ frozen avocado

1 tablespoon nut butter of choice (I prefer almond butter)

1 tablespoon chia seeds, soaked in 3 tablespoons of water for 10 minutes

2 teaspoons cacao nibs, cacao powder or cocoa powder OR 1 scoop of chocolate protein powder made from bone broth

1 tablespoon coconut oil

ice (optional*)

for topping: cacao nibs and cinnamon

¼ cup water, if needed

Directions

Add contents into a high-powered blender, blending until well-combined.

Top with cacao nibs and cinnamon.

2018-08-21T13:44:13+00:00

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