Proponents of low-carb high-healthy-fat moderate-protein (LCHF) claim that diabetes can be reversed and blood glucose will be in the normal non-diabetic range as long as the patient maintains a low-carb high-fat lifestyle. It should be noted that this is not a low-carb high-protein approach. This dietary approach accommodates vegetarians/vegans as well as non-vegetarians. A typical LCHF diet consists of a protein source (meat, eggs, cheeses, nuts and seeds) and a foundation of green leafy and cruciferous vegetables and other low-carb vegetables. It omits all grains, legumes, starchy vegetables, and most fruit except for a few berries.
Image credit: https://www.100dayspaleo.com/
Approach | Low-carb, High-fat (Ketogenic) |
Major Proponents | Eric Westman, Richard Bernstein, Jimmy Moore, Jason Fung, Ron Rosedale; earlier proponent Dr. Robert Atkins |
Lifestyle Required | LCHF may be carnivore, “clean-meat” non-vegetarian, pescetarian, lacto-ovo vegetarian, or vegan |
Description | The diet is high in fat, supplies adequate protein, and is low in carbohydrates. A true low-carb, ketogenic diet is one in which the percentage of calories from carbohydrates is closer to 5-10%, protein is 15-20%, and fat is 70-80% of total calories. |
Rationale | The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fuelling brain function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. |
Calories | Calories determined from macronutrient percentages |
Macronutrient Percentages | 75% fat, 10% carbs, 15% protein |
Carbohydrates | 20-30 grams per day <5 grams per serving |
Fats | Allowed: Saturated fats for cooking (cream, butter, ghee, lard, tallow, eggs, coconut oil or palm oil (use organic from sustainable agriculture), medium-chain triglycerides (MCTs), monounsaturated fatty acids (MUFA, omega 9, oleic acid), polyunsaturated fatty acids (PUFA), omega-3 and omega-6 fatty acids (ideally, this ratio should be balanced at 1:1) Not allowed: Processed vegetable oils, margarine, hydrogenated oils, partially hydrogenated oils and other trans fats, interesterified fats (sunflower, safflower, cottonseed, canola, soybean, rapeseed, and corn oil) |
Protein (meat, eggs, dairy) |
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Fiber | No minimum recommendations that I could find, except 5-10 grams/day for children, but some low-carbers say at least 20 grams daily, with 1/3 or more from soluble fiber |
Fruits | Avocados, olives, small amounts of berries |
Grains | No grains or flours from grains. No bread, cereals, noodles, or pasta. |
Legumes | No beans, except for small amount of black soy beans |
Vegetables | Non-starchy vegetables, mostly leafy green |
Processed Foods | Avoid. Most should be whole foods. |
Exercise | Exercise optional and may, in fact, raise blood sugar |
Water | 8 glasses/day |
Information & Resources | http://www.ketogenic-diet-resource.com/ |
References:
- Basics of Low-carb High-fat
- Benefits & Challenges of Low-carb
- Diabetes & Low-carb
- High-carb vs. Low-carb
- Ketogenic Diet
- Low-carb Myths
- Vegetarian/Vegan Low-carb & Keto
Additional resources in Books, Movies, and Videos.
- Standard American Diet (SAD)
- American Diabetes Association (ADA)
- Low-carb, high-fat, moderate protein (LCHF)
- High-carb, low/no-fat, vegan (“plant-based”)
- What Can I Eat?
- Why Can’t I Eat Low-carb AND Low-fat?
- References to Diabetes Diets