The low carb high fat diet is implemented by reducing the number of carbohydrates (specifically starches and sugars) to less than 60 grams a day. But it’s not just about reducing the number of carbs; you must also increase the amount of fat you’re consuming daily as well. You should aim for 3 quarters of your daily caloric intake to come from fats. The other quarter being protein with the small amount of carb added in.
Being low carb high fat, or LCHF has been proven to help its adherents shed fat, attain a healthy weight, and feel more energetic. This is because the LCHF diet promotes: Using the fat stored in fat cells for energy, instead of storing it which is what happens when we load our bodies with carbohydrates.
With the burning of the fat cells simultaneously brings weight loss because you shed the unnecessary baggage the traditional high carb diet has added on to our inherently lean frames.
The energy derived from fats is more dense and slower burning than the “sugar rush” we experience from carb-based energy.
But before you take our word for it, you need to educate yourself. Don’t just take on the low carb high fat diet because someone told you it was “all the rage,” or because you need a rebound from the last fad diet you tried. The research and data are well documented, and science has much to say about the lchf lifestyle, regardless of what many in the establishment try to detract from it (hint there’s a lot of government funding at stake.)
We’ve compiled a list of of some the best books and resources on the low carb high fat diet to help you understand why this diet is so valuable, and how you can make it a life long practice, and not just a crash diet for beach season. We hope you find this list helpful, and that it starts you down a path that will optimize your body, which will in turn optimize your life.
We’ve listed the following resources out in 2 categories: things that cover the diet and its various ingredients and recipes, and things that discuss the history and science behind the low carb high fat diet. We’ll start with the food side of the diet.
The Diet (food and recipes)
Jimmy Moore, a popular personality in the ketogenic dieting world, produced this outstanding resource for anyone looking for low carb high fat recipes and even adds the science behind the healing that comes with the diet.
In this book, you’ll receive over 150 recipes that were derived by Moore with the help of professional nutritionist, Maria Emmerich.
This is an outstanding starting place if you’re preparing to start the lchf diet, but aren’t certain of what you should add to your meal plan.
This low carb high fat cooking resource was created by Celby Richoux, a person who suffered with frustrating weight gain for years before finding the Ketogenic diet. Celby has compiled an outstanding list of keto recipes that are easy to follow, and highly adaptable to most lifestyles.
This resource also includes:
- Information about the benefits of fat for your body
- Charts to help you memorize foods that are Ketogenic in nature
- Lifestyle tips for staying low carb high fat in multiple life settings
- Nutrient tracking
This tasty resource developed by Amy Ramos is a must-have for the Ketogenic beginner. It breaks the diet, recipes, and planning down into actionable steps. No big words or jargon that flies over your head, just the essentials.
The book includes:
- 75 recipes, which include fat bombs aka easy sources of fat that are quick to prep.
- A two week meal plan, which would help anyone beginning the diet by making the tough decisions for you.
- Five ingredient or less recipes that make life easier for the non-culinary gifted Keto dieters.
The science (history and diseases it helps)
This book is the quintessential work in the Ketogenic diet field. It covers the medical evidence behind the diet, and how it has benefited a multitude of ailments, starting with epilepsy. It is authored by four medical research professionals, and details how the diet is applied to different neurological disorders.
Long story short, if you’d like to know all the whys and hows of the diet (and you should) this is where to start. You’ll come away from Ketogenic Diets with the knowledge that what you’re undertaking with the Ketogenic diet is worthwhile task.
I know what you’re thinking: “how in the hell does this have anything to do with the Ketogenic diet?” To answer that, it’s important to become familiar with the metabolic adaptations your body makes when it becomes fat burning. This metabolic change can affect various diseases that are believed to have metabolic origins, such as epilepsy and cancer.
In Cancer as a Metabolic Diseases, the theory energy metabolism theory of Otto Warburg is expounded, and new research information is brought to light about how the disease can be fought by changing our bodies’ metabolic makeup. Many forms of cancer have be shown to react well to metabolic solutions, which could mean another option to the usual chemical solutions often given in cancer treatment.
The Ketogenic diet ties into this because it is believed that disease with metabolic origins can “feed” off of carbohydrates, whereas a fats based diet could effectively “starve” dangerous cancer cells.
Dr. D’Agostino is a leading researcher in the field of Ketogenic dieting (and many other metabolic disciplines). Tim Ferriss is also a great resource for dieting and lifestyle optimization, so when these two get together for a podcast, you can imagine that there’s a wealth of information to be heard.
Dr. D’Agostino’s lab specializes in researching metabolic cures for various ailments, and wouldn’t you know, the Ketogenic diet is their main focus. Topics in this episode range from the Ketogenic diet itself, to exogenous ketones, to different forms of the diet itself. Prepare to have your mind blown.
If you’re ready to make the jump to a low carb high fat diet, we believe this list of resources will equip you with the knowledge to be successful. Once again, before you start anything, you should do your homework. Don’t just climb aboard the LCHF train without first understanding why it’s such a successful diet.
About the Author Nate Arnold
I started this website because it was hard to find trustworthy, evidence-based information about the ketogenic diet. Information that was published and peer reviewed by respected scientific journals. After years of research, I'm sure you'll achieve great results in a healthy way following my advice. I do my best to translate scientific research jargon into plain English. Remember, it's always a good idea to consult a doctor before starting a new diet!