HFLC (High-Fat Low-Carb) vs. the Ketogenic Diet – What’s The Difference?

Dr. Sean Francis Health BlogCast

Here’s a run-down of the main differences between ketogenic and HFLC diets:

• Ketogenic
  Main goal – induce ketosis
  Primary fuel source is fatty acids and ketone bodies from fat
  Requires strict breakdown of macronutrients to maintain ketosis
  Very little carbohydrate – usually 5-10% of total calorie needs
  Moderate amounts of protein – about 20% of total calorie needs and NOT a free for all!
  Lots of healthy fats (think avocado, nuts, olives, coconut, oils, and grass-fed butter and meats) – about 70% of total calorie needs
  
• HFLC – high-fat low-carb
  Main goal – reduce carbohydrate intake, but not necessarily induce ketosis
  Primary fuel source is usually glucose from carbs and/or protein
  No precise breakdown of macronutrients – less strict and many variations
  Typically includes moderate amounts of carbohydrates and protein
  Carbohydrate sources shift from refined and starchy, like pasta and sweets, to complex, like sweet potatoes
  

Whether you choose to follow a HFLC diet or the more rigid ketogenic diet, decreasing carbohydrate intake and increasing fat intake are linked to the following health benefits:

• Weight loss
• Improved blood sugar and insulin levels
• Decreased blood pressure
• Improved HDL/LDL cholesterol ratio