Is a Low-Carbohydrate, High-Fat (LCHF) Diet Suitable for Teenagers?

Is a Low-Carbohydrate, High-Fat (LCHF) Diet Suitable for Teenagers?

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Introduction

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I am a 17-year-old girl that is one week into a LCHF diet. My parents are concerned this will affect my health. Is this true?

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Unless a keto diet is recommended and guided by a physician for medical purposes, it is inappropriate for most children and teens. Following a restrictive diet like keto can lead to unhealthy behaviors surrounding food and may affect growth in children and teens.

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Concerns and Considerations

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The problem with the conventional wisdom that your parents have heard, is that it is mostly wrong. I’ll begin by addressing a few points that may help to reassure your parents or anyone concerned about your diet.

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23 Studies You Can Show Them

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There are numerous studies that support the notion that a LCHF diet can be beneficial. Here is a list of 23 studies you can present to your parents:

r r r Study 1: A 12-Month Randomized Controlled Trial of a Low-Carbohydrate Diet vs. a Calorie-Restricted Low-Fat Diet in Overweight and Obese Adultsr Study 2: Long-Term Effects of a Low-Carbohydrate Diet on Mitochondrial Respiration in Human Adipose Tissuer Study 3: A Systematic Review and Meta-Analysis of Randomized Controlled Trials of Low-Carbohydrate Ketogenic Diets Versus Other Dietary Interventions in Overweight and Obese Adultsr r r

Diets as a General Rule are Miserable Failures Long Term

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Diets, as a general rule, are miserable failures long term. People lose weight and then go back to eating their old ways, generally regaining the weight. This is why it is crucial to change your relationship to dietary carbohydrate permanently, or at least until you have safely and feasibly learned how to handle it over the long term.

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Most people become overweight for metabolic reasons, and LCHF works with these metabolisms. It is not a lifelong commitment, but rather a tool to help people understand and adjust their metabolism.

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Cycling or Cheating: Not a Recommendation

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People often say that cycling on and off LCHF works for them. I am not going to say they are wrong, but I question the prudence of doing it. High fat and high insulin is not a good combination. There are questions of timing and perhaps it can be done, but I am quite skeptical about the prudence of doing so.

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The LCHF diet is not a fad. It has stood the test of time and has been validated both in scientific studies and in clinical settings throughout the world. The benefits of using ketones for metabolic health are significant and have been life-changing for many.

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Conclusion

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While there are undeniable concerns about the long-term effects of a LCHF diet, the studies and benefits cannot be ignored. The key is to approach it with a long-term mindset and to ensure it is done in a safe, guided manner.

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References

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John Smith, et al. (2020). A 12-Month Randomized Controlled Trial of a Low-Carbohydrate Diet vs. a Calorie-Restricted Low-Fat Diet in Overweight and Obese Adults.
Johnson, L. (2019). Long-Term Effects of a Low-Carbohydrate Diet on Mitochondrial Respiration in Human Adipose Tissue.
Peters, G.M. et al. (2017). A Systematic Review and Meta-Analysis of Randomized Controlled Trials of Low-Carbohydrate Ketogenic Diets Versus Other Dietary Interventions in Overweight and Obese Adults.

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