Rethinking Weight Control And The Science And Practice Of Low Carb High Fat

Obesity is a major public health problem, with over 600 million adults worldwide classified as obese. The traditional approach to weight control has focused on reducing calorie intake and increasing physical activity. However, this approach has been largely unsuccessful, with most people who lose weight regaining it within a few years.

The Case for Keto: Rethinking Weight Control and the Science and Practice of Low-Carb/High-Fat Eating

by Gary Taubes

4.6 out of 5

Language	:	English
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In recent years, there has been growing interest in low carb high fat (LCHF) diets as an alternative approach to weight control. LCHF diets are based on the premise that insulin resistance is a major cause of obesity. Insulin is a hormone that is released by the pancreas in response to eating carbohydrates. Insulin promotes the storage of fat and inhibits the burning of fat. LCHF diets aim to reduce insulin levels by restricting carbohydrate intake and increasing fat intake.

There is a growing body of evidence to support the effectiveness of LCHF diets for weight loss. A recent meta-analysis of 68 studies found that LCHF diets were more effective than low-fat diets for weight loss, with an average weight loss of 2.2 pounds per week. LCHF diets have also been shown to improve blood sugar control, reduce cholesterol levels, and improve overall health.

How do LCHF diets work? LCHF diets work by reducing insulin levels and increasing the production of ketones. Ketones are produced by the liver when the body is burning fat for energy. Ketones have a number of beneficial effects, including reducing hunger, increasing satiety, and improving brain function.

What are the benefits of LCHF diets? LCHF diets have a number of benefits, including:

• Weight loss
• Improved blood sugar control
• Reduced cholesterol levels
• Improved overall health

What are the risks of LCHF diets? LCHF diets are generally safe, but there are some potential risks, including:

• Kidney stones
• Constipation
• Electrolyte imbalances

It is important to talk to your doctor before starting a LCHF diet to make sure that it is right for you.

The Science of LCHF Diets

The science behind LCHF diets is complex, but it can be boiled down to a few key principles:

• Insulin resistance is a major cause of obesity.
• LCHF diets reduce insulin levels by restricting carbohydrate intake.
• Ketones, which are produced by the liver when the body is burning fat for energy, have a number of beneficial effects, including reducing hunger, increasing satiety, and improving brain function.

There is a growing body of evidence to support the effectiveness of LCHF diets for weight loss. A recent meta-analysis of 68 studies found that LCHF diets were more effective than low-fat diets for weight loss, with an average weight loss of 2.2 pounds per week.

LCHF diets have also been shown to improve blood sugar control, reduce cholesterol levels, and improve overall health.

The Practice of LCHF Diets

LCHF diets are typically high in fat and low in carbohydrates. The macronutrient composition of a LCHF diet is typically as follows:

• Fat: 60-80%
• Protein: 15-25%
• Carbohydrates: 5-10%

The types of fat that are recommended for LCHF diets are saturated fats, monounsaturated fats, and polyunsaturated fats. Saturated fats are found in animal products, such as meat, poultry, and butter. Monounsaturated fats are found in olive oil, avocados, and nuts. Polyunsaturated fats are found in fish, flaxseed oil, and walnuts.

The types of carbohydrates that are allowed on LCHF diets are non-starchy vegetables, such as broccoli, cauliflower, and spinach. Starchy vegetables, such as potatoes, corn, and rice, are not allowed on LCHF diets.

Here are some tips for following a LCHF diet:

• Eat plenty of healthy fats, such as olive oil, avocados, and nuts.
• Eat non-starchy vegetables with every meal.
• Limit your intake of sugary drinks and processed foods.
• Cook your own meals so that you can control the ingredients.
• Be patient and consistent. It takes time to adapt to a LCHF diet.

If you are new to LCHF diets, it is important to talk to your doctor or a registered dietitian to make sure that it is right for you.

LCHF diets are a safe and effective way to lose weight and improve your health. If you are looking for a diet that can help you reach your weight loss goals, LCHF is a good option to consider.

The Case for Keto: Rethinking Weight Control and the Science and Practice of Low-Carb/High-Fat Eating

by Gary Taubes

4.6 out of 5

Language	:	English
File size	:	11918 KB
Text-to-Speech	:	Enabled
Screen Reader	:	Supported
Enhanced typesetting	:	Enabled
X-Ray	:	Enabled
Word Wise	:	Enabled
Print length	:	305 pages

FREE