LCHF/keto for fat loss/recomp?

dammitjanet0161

Is a LCHF/keto diet considered a good method for fat loss for everyone ie people without any history of insulin sensitivity etc? I'm not talking in terms of cravings, satiety or personal food preferences, but rather how it may or may not affect body composition. If you stay within your calorie target and get enough protein while increasing fats and reducing carbs, but fail to hit the magic 65/25/5 ratio of macros for ketosis, can the increase in fat detrimental to weight loss/body composition? Do some people find it works wonders and others find it doesn't? I'm interested to know people's thoughts and experiences.

Hope this makes sense as I've tried to keep this brief for now. Basically the trainer I'm working with has a "one size fits all" approach and thinks LCHF is the only way to lose fat, which is messing with my head because I've always been a CICO-eats-everything-in-moderation type of person and always thought protein was key for recomp.

trigden1991

Calories dictate fat loss/gain. Having sufficient protein is required for muscle retention/gain (0.8g/lb), sufficient fat is required to keep hormone levels in check (0.4g/lb) and carbs should be the remainder.

There is absolutely no magic with macros. Some people like LCHF, some people on eat protein, some people use IIFYM. Macros are down to personal preference and what works for you.

dammitjanet0161

Thanks, this is what I've always thought. I've never felt that carbs bloat me or cause me a problem so was apprehensive about the diet plan, but I didn't want to come across as difficult or stubborn.

The calorie level he's suggested seems about right for me to keep a small deficit and protein fits with what you've said. I have given some of the suggestions a go and reduced carbs and upped fat but never hit the keto levels. I prefer to have more veg with meals and am missing oats for breakfast!

johnnylakis

Neither is good for your health as the high fat intake can cause major heart problems later in life

trigden1991

johnnylakis wrote: »

Neither is good for your health as the high fat intake can cause major heart problems later in life

Not true.

SCoil123

I'm currently working on recomp and have found as long as I maintain my deficit/maintenance days and get enough protein it's working. I usually eat more fats than carbs only because it satisfies me more but also really enjoy our weekly pasta night as a family.