Introduction
Following a High Fat Diet involves several aspects (for a healthy way).
As far as I know, there is no exact percentage of fat intake for a high fat diet. Similarly there is no specification of any foods.
There are however, guidelines for this.
High fat is generally any diet that increases the percentage of calories coming from fat above the standard 30-35%.
Those who adopt a high fat diet reduce their carbohydrate intake. Making it a Low Carb High Fat, or LCHF eating plan.
Experts opinion
Experts have found through studies, that in Keto diet, where about 75 percent of your daily calories comes from fat. Similarly 5 to 10 percent of your calories from carbs, ie, LCHF. This shift in calorie sources causes your body to shift its metabolic pathways.
It will begin to use fat for fuel instead of the glucose that’s derived from carbohydrates. Which in turn means, that you will lose weight (so long as there remains a healthy diet, avoiding overeating).
Scientists Views
Scientists have established that a diet low in carbohydrates, and, high in fat (especially in combination with IF) causes Autophagy. In very basic terms, this is cell repair, and, cell renewal. This slows down with age, but can be stimulated as mentioned. This helps to prevent certain diseases, because old damaged cells are not multiplied, they’re destroyed.
Ketosis
Ketosis, a metabolic state, which comes from a diet high in fat and low in carbs. It brings the same benefits of fasting, but, without fasting. It’s similar to a shortcut, and, it induces the same beneficial metabolic changes. In addition to this, by not overwhelming the body with an external load, it gives the body a break. The body is then able to focus on its own health and repair.
If you’re not a fan of eating fat, even the healthy kind, then you can replace the fat with protein. Both fat and protein help you to feel more full, and, for longer. This decreases the need to snack (or graze) in between meals. Whereas, carbohydrates contain sugar, or to be more exact, sugar is a type of Carbohydrate. It can spike blood sugar levels, cravings and hunger.
By minimizing carb intake, while increasing your healthy fats and protein consumption, you’ll find it easier to eat less calories. It will improve weight loss, as well as, your health.
Examples
Some examples of foods to eat are the following:
Lean meats
Fish
Eggs
Nuts and Seeds
Cheese (in moderation)
Salad
Vegetables
Some fruits, such as berries.
Recommendation
We recommend that you go see your doctor for a health check before starting any diet or new exercise program. If you don’t have any health concerns, and, you want to try LCHF, we suggest easing yourself into it slowly. Reduce, then gradually limit, your intake of processed Carbs such as, Bread, Pasta, Rice dishes, ready-made and fried meals. Instead, concentrate on eating natural Carbs, such as vegetables, salad, and, fruit (in moderation).
Weight loss plateau
If your weight loss plateau’s, try reducing your intake of fats. Switch-out the fat for protein, and, drink plenty of water.
Following this plan, while adding daily exercise, and, IF – will show awesome results; watch those stubborn Pounds disappear.
It might need to be a matter of, combining a number of strategies, so see which one works the best. In what combination, they work well for you – after-all, we’re all different, and, one diet does not fit all!
You’ve got this!
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