Low-Carb, High-Fat Diet Recommendations — Carbohydrate Ratios and Recommended Diet Plans, Taking a Look at Food Ingredients
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When people decide to start dieting, the first method they usually look into is probably low-carb high-fat. But once they actually try to begin, many feel lost about what to eat. "They say to eat a lot of fat, but can I just keep eating samgyeopsal (grilled pork belly)?" "What should I pick when eating out?" These are concerns I really frequently hear in the clinic. Between my busy clinical schedule, I sometimes have similar struggles with managing my own meals, too.
Low-carb high-fat is exactly what it sounds like—a diet that reduces carbohydrates and increases fat. It's commonly called ketogenic or keto diet. The typical ratio restricts carbohydrates to 10% or less of total calories, protein to about 20%, and fills the remaining 70% with fat. One study had participants reduce daily carbohydrate intake to under 50g while eating moderate protein and fat; of the 16 people who completed the trial, 15 showed an average weight loss of 5kg.
However, just eating a lot of fat doesn't guarantee success. Choosing the right ingredients is key.
Bases to Choose Instead of Rice and Bread
The first thing to cut back on is rice, bread, and noodles. Reducing the carbohydrate proportion is the core of low-carb high-fat. But if beginners restrict themselves too strictly from the start, they tend to burn out quickly. So I recommend boldly reducing the amount of rice or bread and filling that void with a strategic approach.
For example, if you're craving a salmon rice bowl, only put in 1/3 the rice and generously top it with salmon and vegetables. If you really must have bread, it's better to find a low-carbohydrate substitute or replace it entirely with other filling ingredients. Simply reducing rice and noodles helps prevent blood sugar spikes and greatly supports entering fat-burning mode.
Protein Main Ingredients for Sustaining Fullness
If you only eat processed meats while increasing fat, it's dangerous. Using natural ingredients over processed foods is most important. Here are the protein sources I recommend in the clinic.
Meat: Use grilled samgyeopsal (pork belly), pork neck, beef, etc.
Seafood: Fatty fish rich in healthy fats like salmon or butter shrimp are great.
Others: Boiled eggs, tofu, and cheese are also excellent protein sources.
Eggs in particular are very convenient for breakfast. Try starting your day with 2 boiled eggs, or an omelet with mushrooms and spinach. The key with protein is maintaining appropriate portions while raising the fat ratio.
Supplementary Ingredients for Nutrition and Flavor
Eating only protein and fat gets boring quickly. This is where fresh vegetables and nuts come in. Prioritize leafy greens with low carbohydrate content.
Lettuce, pickled green onion, and salad vegetables pair very well with meat dishes. Avocado is an essential item in low-carb high-fat as a great source of good fats. Try having avocado 1/2 with boiled eggs in the morning. Adding cherry tomatoes, cucumber, and roasted vegetables also provides dietary fiber and helps with bowel movements. Adding a handful of nuts to plain yogurt is also a good method.
Sauces and Seasonings That Determine Healthy Fats
The part to be most careful about in low-carb high-fat is the sugar hidden in sauces. Ketchup and sweet sauces sold commercially contain more sugar than you might think.
Use natural fats as much as possible. Use olive oil dressing for salads and butter or coconut oil for cooking. 'Butter coffee'—mixing butter or coconut oil into black coffee—is effective for curbing hunger and boosting energy. For seasoning, develop the habit of using salt and pepper, or natural spices instead of sugar.
Comparing Wrong and Right Choices
Many people misunderstand low-carb high-fat as a 'meat party.' But the results are completely different depending on what kind of fats you eat.
Combinations to avoid: Processed ham or sausage, seasoned ribs packed with sugar, fried chicken made with refined oil
Recommended combinations: Natural samgyeopsal (grilled pork belly) with lettuce wraps, salmon salad with olive oil, avocado and eggs
Trans fats in processed foods induce inflammation in our bodies. The phrase "eat a lot of fat" should be understood as "eat sufficient good natural fats."
3 Recommended Combinations You Can Follow Right Away
For those who still find meal planning difficult, here are 3 realistic combinations I recommend.
- Hearty breakfast set: 2 boiled eggs + 1/2 avocado + warm butter coffee
- Wakes up your sleeping body and maintains fullness throughout the morning.
- Energy-boosting lunch set: Grilled pork neck + roasted vegetables (mushrooms, onion) + fresh lettuce wraps
- A composition that lets you enjoy the flavor of meat while cutting carbohydrates.
- Light dinner set: Salmon salad (olive oil dressing) + cherry tomatoes + 1 slice of cheese
- You can reduce digestive burden while getting all the nutrients you need.
Don't give up trying to do it perfectly from the start; try starting with a strategy of gradually cutting back on rice and noodles.
Dietary adjustment isn't as easy as you think. When you suddenly reduce carbohydrates, you may experience symptoms called 'keto flu,' such as dizziness or loss of energy. In such cases, instead of pushing hard, you need time to slowly adapt while observing your body's response.
If you hit a plateau managing your diet alone or feel constitutional difficulties, try the Baekrokdam weight management program. Getting support tailored to your individual constitution and metabolic state allows you to lose weight much more efficiently and healthily. Please feel free to tell me how your body responded after trying the diet at your next visit.
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