Since the Atkins Diet started in the 1960s, low-carb, high-fat diets (LCHF) have been popular with. Today, the ketogenic diet, another LCHF diet, continues trending on TikTok. These promise faster, easier weight loss within the need to count calories. But, like any diet, a low-carb, high-fat diet plan comes with its own considerations and potential risks.

Before you jump into an LCHF diet, you should understand what it entails and how it might affect your body, both now and in the future. This diet, as the name suggests, dramatically cuts carbohydrates—a pretty important macronutrient—while increasing fat.

To help you make an informed decision, here are three crucial things to know before starting an LCHF diet, according to MyFitnessPal registered dietitian Katherine Basbaum.

1. There’s No Strict Definition of a Low-Carb, High-Fat Diet

There is no single agreed-upon protocol or rules for a low-carb, high-fat diet. The term is thrown around a lot, but this way of eating takes many different forms. Most research considers a daily intake of 20 to 50 grams daily “low carb.” 

“A low-carb diet is an umbrella term used when referring to several different diets,” explains Basbaum. You may also know this diet by names like the keto diet or the carnivore diet.

Basbaum breaks it down into categories:

• Very low-carbohydrate diet: “This is typically  one that has less than 10% carbohydrates or 20 to 50 grams of carbs per day,” she says. 
• Low-carbohydrate diet:This is the less extreme version of the low-carb diet. It allows for up to 26% of your daily calories to come from carbohydrate sources. “Usually less than 130 grams per day,” says Basbaum.
• Moderate-carbohydrate. On a moderate carbohydrate diet, you get 26%-44% of your daily calories from carbohydrate sources.

If you’re going to cut back on carbohydrates, Basbaum suggests considering the moderate carbohydrate route and avoiding very-low carbohydrate diets. 

The range of carbs on different plans allows for some flexibility in how you implement the diet. Understanding this variability is important to tailoring the diet to your personal needs and lifestyle, if you choose to pursue it.

2. LCHF Diets Lead to Weight Loss—At Least in the Short Term

One of the primary reasons people are drawn to LCHF diets is their potential for quick weight loss. 

“Low-carb diets are appealing due to the early weight loss and relative ease of following the diet for the first few weeks or months,” says Basbaum. This initial success can be motivating and provide a sense of achievement.

But it’s important to note that the long-term health outcomes of LCHF diets are not well-studied. There is a lack of extensive research on their effects over long stretches of years and decades. 

Additionally, the restrictive nature of these diets can make them hard to stick to over time, according to Basbaum. It can lead to yo-yo dieting and weight regain if you return to your usual way of eating. 

“Even in the short-term, a low-carb diet is not appropriate and safe for everyone. It is important to discuss the pros and cons with your healthcare practitioner before starting a diet like this,” she notes. Before starting a low-carb diet or any other new way of eating, make an appointment to go over it with your doctor or a dietitian.

3. There Are Short- and Long-Term Health Risks Associated with LCHF Diets

While LCHF diets might help with quick weight loss, they are not without potential health risks. In the short term, diets like the ketogenic diet can cause the nausea and brain fog known as “keto flu.”  

The long-term issues can be more serious. “Many low-carb diets, especially the very low carbohydrate diets such as the ketogenic diet, promote the intake of large amounts of saturated fats (red meat, bacon, butter, cheese, etc.) that may increase your risk of heart disease,” warns Basbaum.  

If you have certain health issues, this may not be a diet for you. “I would only recommend this diet to someone with no history of heart, kidney, or liver disease or diabetes,” says Basbaum. Even if you don’t have any issues, due to the limited research available on long-term adherence, Basbaum suggests following a LCHF diet for no more than a few weeks or months, ideally under the supervision of a doctor or dietitian. It may be useful for some as a  jump start, but “Then I recommend transitioning to a more balanced and sustainable eating plan,” she says. 

The low fiber content of these diets is another concern. A lack of fiber can negatively impact gut health. Fiber helps your body maintain a healthy digestive system and supports the gut microbiome, a community of microorganisms, including bacteria, fungi, and viruses, that live in your gut and may impact your health.

“Again, talking to your doctor or dietitian can help because they can customize a diet like this for you to make it as safe and effective as possible,” says Basbaum.

If you do decide to try a LCHF diet, keep these recommendations in mind: 

• Aim for 25 to 30 grams of fiber per day. 
• The American Heart Association recommends getting no more than 5% to 6% of your daily calories from saturated fat–if you’re eating 2,000 calories a day, that’s a limit of about 13 grams of saturated fat a day.

If you are restricting carbs, it’s a good idea to track your fiber and saturated fat by using a food tracking app like MyFitnessPal to make sure the diet isn’t getting in the way of a healthy diet. 

The Bottom Line

Remember, you don’t need to drastically cut carbs or any food group to achieve a healthy weight. Basbaum says that a better alternative to a low-carb, high-fat diet is to cut back on highly processed carbohydrates (think: chips, cookies, ice cream, frozen pizzas, pastries) instead of limiting all kinds of carbs. 

Plenty of whole-food carbohydrates, like fruits, vegetables, beans, and minimally processed grains, are good for your health and can help you lose weight. Track your carbohydrates and other macros in the MyFitnessPal App. 

Originally published September 3 2020; Updated August 19, 2024

In today’s fast-paced world, it can be tough to stay on track with nutrition goals. That’s where meal planning comes in.

Meal planning is more than just a trendy concept; it’s a proven strategy backed by scientific research. According to the American Journal of Preventive Medicine, people who meal plan may be more likely to consume a balanced diet, achieve weight management goals, and experience improved overall health outcomes.

By carving out a little time and effort each week, you can set yourself up for success and take charge of your nutrition and weight loss.

What Is Meal Planning?

Meal planning is a helpful method where you decide and prepare what you’ll eat for each meal a week (or month!) in advance. It can help you make healthier food choices, save time and reduce stress because you don’t have to think about what to cook every day.

It’s like having a roadmap for your meals that guides you in the right direction, ensuring you stay on track with your nutrition goals.

How Does Meal Planning Support Weight Loss?

Meal planning can be a powerful tool in your weight loss strategy and help you achieve sustainable and long-term success.

According to MyFitnessPal Dietitian Daisy Hernandez, when you plan your meals, you are more likely to:

1. Include a balanced mix of macronutrients. Proteins, carbohydrates, and fats are essential for maintaining a healthy weight.
2. Practice more portion control. Determining meal sizes in advance can discourage overeating. When meals are not planned, you may be more likely to eat larger portions, especially when dining out or ordering takeout.
3. Curb impulsive eating. Having a pre-decided menu and prepared meals makes you less likely to reach for unhealthy, high-calorie snacks when hunger strikes.

How Do You Meal Plan?

The most successful meal-planning journeys follow a systematic process. Let’s break it down into simple steps:

1. Define your goals. Try to lose weight, gain muscle, or simply maintain a healthy lifestyle. Consider your dietary restrictions, preferences, and any specific nutritional needs.
2. Create a meal plan template following the Perfect Plate Method: Outline what you plan to eat every day for breakfast, lunch, dinner, and snacks. Make sure your plate contains 1/2 colorful vegetables, 1/4 lean proteins, and 1/4 fibrous carbs. Food logging tools like MyFitnessPal can help!
3. Make a grocery list: Take inventory of your pantry and fridge to avoid unnecessary purchases. Stick to your list while grocery shopping to stay focused and minimize impulse buys.
4. Get cooking! Dedicate a specific time each week for meal prep. Batch cook and portion your meals, ensuring they are properly stored and labeled for convenience. This will save you time during busy weekdays and keep you on track with your nutrition goals.

What Kitchen Items Are Essential For Meal Planning?

Having a well-stocked kitchen and pantry can ease your meal planning and prepping process. Here are some items you should always have:

Pantry Essentials:

• Whole grains: Items like rice, quinoa, and oats are versatile and can serve as a base for many meals.
• Legumes: Both canned and dried versions of beans, lentils, and chickpeas provide protein and fiber.
• Pasta: A few different types of pasta can be handy for quick lunches or dinners.
• Canned goods: Items like canned tomatoes, tuna, and chicken can be lifesavers when you’re short on time.
• Spices: A well-stocked spice rack can add flavor to your meals. Essentials include salt, pepper, garlic powder, and a selection of your favorite herbs.
• Cooking oils and vinegars: Olive oil, avocado oil, and a good balsamic vinegar are great to have on hand.

Fridge and Freezer Essentials:

• Proteins: Keep some chicken, fish or tofu in the freezer for easy protein options.
• Frozen vegetables and fruits: These are great for stir-fries, smoothies, and as backup when you’re out of fresh produce.
• Fresh produce: Stock up on fruits and vegetables that have a longer shelf life like apples, oranges, carrots, and bell peppers.
• Dairy or alternatives: Items like milk, cheese, and yogurt or plant-based alternatives are good to have for a variety of dishes.

What Does a Meal Plan Template Look Like? (With Example Menu)

Start your meal-prepping journey by choosing the main ingredients that will be the basis of your weekly meals. For breakfast, you could pre-make overnight oats and an egg casserole. For lunches and dinners, you could cook up quinoa, chicken, whole wheat pasta, and vegetables.

Then, create a meal plan using these ingredients. Get creative with how you plate the meals so you don’t get bored throughout the week.

Here’s a simple example you can follow when creating a meal plan (by paper or in the MyFitnessPal app!)

Day | Breakfast | Lunch | Dinner

Mon | Overnight oats with fruit | Quinoa salad with grilled chicken and vegetables | Whole wheat pasta with chicken and veggies

Tue | Egg casserole | Chicken wrap with whole wheat tortilla | Chicken and quinoa soup

Wed | Egg casserole | Quinoa salad with veggies | Chicken taco night with side of black beans and corn

Thu | Overnight oats with banana and nuts | Grilled chicken and avocado wrap | Broccoli whole wheat pasta

Fri | Egg casserole | Pasta salad with veggies | Chicken quesadilla

Don’t forget: MyFitnessPal can supercharge your meal planning. Not only can you map out your meals for the days to come. You can also see in real-time how the planned meals will help you achieve your daily nutrition goals (or tinker accordingly!). Plus, discover and save healthy recipes for future meal-planning needs.

What Are the Do’s and Don’ts of Meal Planning?

Hernandez says you should keep the six pillars of nutrition in mind when creating your meal plan:

The Do’s:

1. Increase protein. Protein is vital for many bodily functions, including building and repairing tissues. “It also keeps you satiated for longer, reducing the likelihood of overeating and consequent weight gain,” MyFitnessPal Dietitian Daisy Hernandez explains. “Incorporate sources of lean protein into your meal plan, such as chicken, fish, tofu, and lentils.”
2. Increase fiber. Fiber aids in digestion and keeps you feeling full, which can help control weight by reducing unnecessary snacking. “Aim to include plenty of fruits, vegetables, whole grains, and legumes in your meals”
3. Stay hydrated. It’s important to drink enough water throughout the day to keep your body properly hydrated and functioning at its best. It also helps curb hunger.

The Don’ts:

1. Eat too much sugar. High sugar intake can lead to weight gain and other health issues. “Opt for natural sugar alternatives like fruits, and be mindful of hidden sugars in processed foods.”
2. Rely on refined carbs. Not all carbs are bad, but it’s best to limit refined carbohydrates, such as white bread and pasta. “Instead, opt for complex carbs like whole grains and vegetables.”
3. Drink alcohol regularly. Alcohol can add excess calories and sugar to your diet. “Limiting alcohol consumption can contribute to overall health and assist in achieving your nutritional goals.”

Can You Meal Plan For Special Diets?

Of course! Meal planning can be tailored to accommodate various dietary preferences and needs. For example:

• Vegetarian and vegan meal planning: Focus on plant-based proteins, such as legumes, tofu, or tempeh. Incorporate a variety of fruits, vegetables, whole grains, and healthy fats to ensure balanced meals.
• Gluten-free and allergen-friendly meal planning: Substitute gluten-containing ingredients with gluten-free alternatives. Pay attention to allergens and make necessary modifications to recipes to meet your dietary requirements.
• Keto and low-carb meal planning: Emphasize healthy fats, such as avocados, nuts, and olive oil, while minimizing carbohydrates. Choose non-starchy vegetables and incorporate moderate amounts of protein.

What Tools Can Help With Meal Planning?

Incorporating tools into your meal-planning process can provide lots of inspiration and simplify the task at hand. Some of our favorites include:

• MyFitnessPal: Our app not only helps you keep track of what you eat but also lets you find out how many calories and macros are in your meals before you plan them. Plus, research shows that logging what you plan to eat before you eat helps you stay accountable and ensure your meals match your weight loss or management goals. Try a 30-day Premium trail for free.
• Air fryers and slow cookers: Make cooking a breeze with these versatile tools. Air fryers offer a healthier alternative to deep-frying, while slow cookers allow for easy meal preparation and deliciously tender results.
• Yummly: Find recipe recommendations and create and customize your digital recipe box.
• Pinterest: Explore various cuisines and dietary plans. The platform’s visual nature makes it easy to browse and select meals that appeal to your palate.

Remember: Consistency is key to achieving your nutritional goals. For a daily dose of motivation and healthy meal ideas, consider following MyFitnessPal on your Instagram, TikTok, or Pinterest.

Dietitian-Recommended Meal Planning Recipes

“These super easy meal ideas adhere to the Perfect Plate Method, allowing you to enjoy a variety of foods without stressing over complicated nutrition charts,” says Hernandez.

Breakfast:

Lunch or Dinner:

Remember: Air fryers and slow cookers are your friends. They can help speed up the meal-prepping process and reduce the clean-up.

Need more recipe suggestions? Download the MyFitnessPal to easily browse and discover dietitian-recommended recipes aligned with your health goals.

The Bottom Line

Meal planning is a helpful tool that can empower you to take control of your nutrition and overall well-being. By following the steps in this guide, thinking about different dietary needs, and using helpful tools like the MyFitnessPal app, you can start your meal-planning journey and see great results.

Just remember to be consistent and practice, and soon meal planning will become second nature to you.

Originally published December 13, 2017; Updated August 5, 2024