photo: Spenser Sembrat
But this is not the only way to eat healthily, there are other options. Very popular among them is the high-fat and low-carbohydrate diet, in which fats play a greater role as a source of energy and can equalize, even exceed the amount of carbohydrates.
When I talk about "high fat eating" in this article, I mean diets in which 35% (and more) of the daily caloric intake comes from fatty foods.
For comparison: In the classic diet, which I talked about at the beginning, the percentage of fat in the regime is between 15-30%, depending on the goal, and in the ketogenic diet fat can reach 50-60% of daily caloric intake.
And because calories and protein must remain the same, an increase in dietary fat inevitably leads to a decrease in carbohydrates. Therefore, high-fat diets are included in the column "low carb diets".
# healthy and beautiful
Healthy, complete nutrition should be affordable and enjoyable for everyone. Not only for those who follow a regime, but for all who want to live and feel good. Many of my clients and readers who have chosen to live this way are also parents and ...
If you are reading this article, you probably have the interest and desire to try a high-fat diet. You are wondering if it is right for you and why not just go on a ketogenic diet instead of dealing with this more moderate transition from carbohydrates to fats… I understand you and I will answer you!
Ketogenic diets have become quite popular recently. Basically relying on 2 theories:
- that with increased dietary fat intake, the burning of body fat also increases, which makes weight loss easier:
- that you can lose weight successfully only if you keep your insulin levels low. And because carbohydrates increase the insulin response, the solution is to replace their place, as the body's main source of energy, with fat.
However, the world is not black and white, but rather gray, and here, too, we must look for the golden mean, paying due attention to both the benefits and disadvantages of this diet - in terms of sports, exercise and healthy eating. :
- During the first 1 to 4 weeks of any low carb diet, the body goes through a period of adjustment and side effects are common: fatigue, irritability and decreased physical ability. These side effects disappear after the body adjusts and finally goes into a mode of ketosis.
- Also, at the beginning of the ketogenic regimen, many people experience significant suppression of hunger and easier satiety with food. This inevitably leads to fewer calories and faster weight loss during the first 1-4 weeks of it.
- However, low-carb diets are not more effective, but rather equal to medium- and high-carb diets in terms of weight loss and muscle retention, as long as they contain enough protein and overall caloric intake is sufficient, not severely limited.
- At least in professional bodybuilding, those who rely on a high-carbohydrate diet rather than a high-fat diet perform better.
- At a relatively low volume of load (light to moderate strength training), low-carbohydrate (high-fat) diet does not impair strength performance, as long as the period of adaptation has passed completely. This makes it more suitable in weight loss regimens where training is not as heavy and intense.
- On the other hand, a low-carbohydrate diet can interfere with strength performance and muscle endurance under heavier, high-intensity exercise, when the goal is to develop and increase muscle mass.
- Extreme low carb diets can prevent you from gaining weight muscle mass.
So, in general, when it comes to healthy, athletic and regularly exercising individuals, the potential benefits of a high-fat diet are not worth the risk of encountering the disadvantages that it brings with it.
However, there is a place and time for everything, including a high-fat diet, and most research (you'll find some of them below the article) shows that this diet may be especially suitable for people suffering from insulin resistance.
photo: Drew Taylor
Who is a high-fat diet suitable for?
We have said that people with insulin resistance can successfully benefit from this diet. This usually occurs with a sedentary lifestyle and obesity as a consequence. Fortunately, however, this is often a temporary condition and can be successfully overcome by improving physical activity and eating habits.
But there are also cases in which active, healthy and well-built people can also suffer from insulin resistance and benefit from a high-fat diet.
Insulin resistance usually manifests with age. Also, if there are cases of diabetes in the family, and especially in women - if they suffer from the so-called. "Polycystic ovary syndrome" or oligomenorrhea (rare menstruation).
While in the first two cases the condition can develop due to concomitant factors, such as obesity and stagnation, in women with these problems the cause is purely hormonal - higher levels of androgenic (male sex) hormones in the body. This predisposes to insulin resistance to some degree, whether they are in good shape and exercise regularly.
# delicious ideas
What did you prepare for lunch? I made a nice Arabic couscous with broccoli and organic marinated tofu. It is easy to prepare, quick and easy, and most of all very tasty. One of my husband's favorite recipes, which I have made dozens of times and always turns out perfectly! Necessary ...
A high-fat diet can benefit:
- People leading a stagnant lifestyle and suffering from obesity;
- Elderly people who have developed or shown signs of insulin resistance;
- People at risk of developing this condition, by heredity;
- For women - in the presence of "polycystic ovary syndrome" or oligomenorrhea;
But even if you do not belong to one of these groups, but just want to try this way of eating - you have this opportunity! Just gradually reduce the carbohydrates in your diet and replace their reduced amount with more useful fats! Keep track of how you feel about such a diet in the next 3-4 weeks and if things improve - then you can continue like this!
more to read
This autumn in the town of Bankya opened the first of its kind "smart" school in Bulgaria, combining care for the environment with completely new teaching methods.
A video premiere and a meeting-conversation with the creative team of the dance-theater performance raise the topic of environmental protection.
"The essence of art makes you think, it changes you and it wakes you up" - interview with Mira Rakhneva
Mira Rakhneva was born in 1981 in Sofia. He graduated from the Sofia Art High School for Fine Arts "Acad. Iliya Petrov ”, specialty“ Painting ”and master's degree at Sofia University“ St. Kliment Ohridski ”- specialty“ Pedagogy and Semiotics of Fine Arts ”. There are ...
The Thracian religion is entirely organized around the veneration of the Sun.photo: Plamen Petkov / BulgarianBECAME A VIRTUE ♥ The Thracian religion is entirely organized around the veneration of the Sun. The main source for the worship of the Thracians is the ancient Roman writer ...
Recently, the scientific community has come to believe that the Proto-Bulgarians are mainly of Iranian (Sarmatian) origin, and only the ruling Dulo dynasty has Turkic roots. BECOME A VIRTUE ♥ Recently, the scientific community has come to believe that the Proto-Bulgarians are ...
Now we will tell more about the founder of our periodical press - the great educator Konstantin Fotinov. He is the person who lays the foundations of national literacy with the help of mass media. Photo: Historical Museum, Samokov Portrait of ...
The quality of our lives depends on the quality of our habits, says writer James Clear. In fact, 80% of our lives are determined by our daily routine. The quality of our lives depends on the quality of our habits, says writer James Clear. In fact, 80% of ...
Jose Angel Valente is a poet, essayist and translator. He was born on April 25, 1929 in Ourense, Galicia. Jose Angel Valente is a poet, essayist and translator. He was born on April 25, 1929 in Ourense, Galicia. He studied law and Romance philology, taught Spanish philology in ...
I want to offer you a wonderful pie, which I prepare for my husband, as an alternative to the minced meat pie. Of course, we could use soy granules, but I prefer not to abuse soy, so I use lentils. Intentionally not ...