The Low Carb High Fat Healthy Mummy meal plan

Providing high fat and low carbohydrate macronutrient allowances have been prescribed for effective weight loss plans and successful weight loss maintenance. Rather than a ketogenic approach, which provides 5-10% carbohydrates and a minimum of 55% fat, The Healthy Mummy uses a low carbohydrate approach with between 15-30% carbohydrate allowance and 40-70% fat intake. This provides a safe and flexible approach to a ketogenic diet with more sustained results.

The Healthy Mummy Low Carb High Fat meal plan provides an alternative to the ketogenic diet in the form of a low carbohydrate and high fat meal planner. Providing high fat and low carbohydrate macronutrient allowances have been prescribed for effective weight loss plans and successful weight loss maintenance. Rather than a ketogenic approach, which provides 5-10% carbohydrates and a minimum of 55% fat, The Healthy Mummy uses a low carbohydrate approach with between 15-30% carbohydrate allowance and 40-70% fat intake.

By adjusting the macronutrient ratios slightly away from that of a ketogenic diet, allowing more carbohydrates in the daily meal planner, this program does not place the body into a state of ketosis. This provides a safe and flexible approach to a ketogenic diet with more sustained compliance and results.
• Carbohydrates 15-30%
• Fat 40-70%
• Protein 15-30%

The Healthy Mummy has provided recipes within this meal plan that split the macronutrient ranges into low carb, higher fat and moderate protein. They are flexible and do not follow the strict clinical ketogenic guidelines that are used for medical conditions such as epilepsy. Some recipes have lower carbs or higher proteins, but the majority of the recipes fit inside these guidelines. The Healthy Mummy recommends the advice of a qualified practitioner for a strict ketogenic diet.

We have devised this approach based on clinical research into weight loss, macronutrient distribution and 150 years of a low carb approach in treating obesity. The Healthy Mummy aims to educate our women on using good fats and protein to stabilise blood sugar levels and provide longer satiation, therefore assisting in weight loss long term.

References:
LaFountain RA, Miller VJ, Barnhart EC, Hyde PN, Crabtree CD, McSwiney FT, Beeler MK, Buga A, Sapper TN, Short JA, Bowling ML, Kraemer WJ, Simonetti OP, Maresh CM, Volek JS. Extended Ketogenic Diet and Physical Training Intervention in Military Personnel. Mil Med. 2019 Oct 01;184(9-10):e538-e547. [PubMed]

Roehl K, Falco-Walter J, Ouyang B, Balabanov A. Modified ketogenic diets in adults with refractory epilepsy: Efficacious improvements in seizure frequency, seizure severity, and quality of life. Epilepsy Behav. 2019 Apr;93:113-118. [PubMed>]

Martin-McGill KJ, Lambert B, Whiteley VJ, Wood S, Neal EG, Simpson ZR, Schoeler NE., Ketogenic Dietitians Research Network (KDRN). Understanding the core principles of a ‘modified ketogenic diet’: a UK and Ireland perspective. J Hum Nutr Diet. 2019 Jun;32(3):385-390. [PubMed]

https://www.ncbi.nlm.nih.gov/books/NBK537084/

https://www.ncbi.nlm.nih.gov/books/NBK499830/

Written by:
Melissa Gearing
Nutritionist
BHSc (Complimentary Medicine), Adv. Dip. Western Herbal Medicine, Adv. Dip. Naturopathy, Adv. Dip. Nutritional Medicine
0437041686