LCLF
“LCLF” is an abbreviation that stands for “Low-Carb, Low-Fat.” This term describes a diet that limits the intake of carbohydrates and fats.
To balance the lack of fats and carbohydrates, the diet typically increases the amount of proteins and fiber to maintain satiety.
Thus, LCLF is fundamentally different from LCHF and keto. In keto, the main focus is on foods rich in fats, while in LCLF such foods are unacceptable.
The main macronutrients in the daily diet on LCLF can be approximately distributed as follows:
- Proteins: 40-50%
- Fats: 10-20%
- Carbohydrates: 30-40%
These values may vary depending on individual needs, physical activity levels, and other factors.
Recommended Foods on the Diet
Protein Foods:
- Lean meats (chicken, turkey, beef)
- Fish and seafood
- Eggs
- Fat-free or low-fat dairy products (yogurt, cottage cheese, milk)
Vegetables:
Fruits (in moderation due to carbohydrate content):
- Berries (strawberries, raspberries, blueberries)
- Apples
- Citrus fruits (oranges, grapefruits)
Grains and Legumes (in moderation):
- Quinoa
- Oatmeal
- Lentils
- Peas
Possible Issues
May lead to deficiency of fat-soluble vitamins. Due to low fat intake, there may be difficulties in absorbing fat-soluble vitamins such as A, D, E, and K.
May affect hormonal balance. Since fats play an important role in hormone synthesis, fat deficiency may disrupt hormonal balance with long-term adherence.
There are debates about its effect on cholesterol levels. Due to low fat intake, the diet may lower total cholesterol levels, but this can also be accompanied by a decrease in “good” HDL cholesterol.
May negatively impact skin health. Since fats play an important role in maintaining skin health, their deficiency may lead to dryness and irritation of the skin with long-term adherence to the diet.
Interesting Facts about LCLF
Often used for quick weight loss. By limiting both fats and carbohydrates, the diet reduces overall caloric intake, which can lead to faster weight loss.
Popular in bodybuilding. The diet is sometimes used by athletes and bodybuilders during the “cutting” phase to maximize the reduction of subcutaneous fat while preserving muscle mass.
Limits the intake of both simple and complex carbohydrates. The diet generally reduces the intake of all carbohydrates, including sugars and starches, which helps lower blood sugar levels.
May be difficult to follow long-term. The restriction of two macronutrients makes the diet quite strict, which can hinder long-term adherence.
Has less research than LCHF. Despite its popularity in some circles, the LCLF diet has been studied less than more common high-fat, low-carb diets.
Difficult to maintain without dietary supplements. Due to the limited diet, there may be a deficiency of nutrients, requiring supplements to compensate for the lack of vitamins and minerals.
Other Terms