Myths Vs Reality: Lowering Cholesterol With A Low Carb Diet
Despite all the research to the contrary, Atkins® low carb diet can be an effective solution to lowering cholesterol. Five hundred years ago, individuals believed the opposite as Atkins allows dieters to consume saturated fats. This mindset belongs to a generation that grew up with the message that eating eggs, meat, and shellfish raises your cholesterol. People were convinced that margarine is a better dietary choice than butter.
We have provided the number two common myths that contribute to why many do not believe Atkins can be a solution for reducing cholesterol. It takes time to change such a mindset, but it happens. Lets take a look at the top two myths related to cholesterol that fuel the misconception that Atkins is unhealthy.
Some Risks Of A Keto Diet
People with high cholesterol can experience headaches, weakness, muscle cramps, blood pressure fluctuation, constipation, and keto flu while following a ketogenic diet.
Keto flu is a collection of trivial, short-term symptoms that people experience when they start a keto diet. Some of these symptoms are vomiting, nausea, dizziness, fatigue, and sleeplessness.
What Is The Least Amount Of Fat I Can Eat While On Keto
My blood sugars are not going down, although my oral monitor often has me at 0.1 . Typically 20-25 carbs, 120 g fat and 80 g protein. I am 71 years, old take no medications, moderately active, tried IF but dont think you can get all the macros I need in one meal. I would like to know the LEAST amount of fat I can consume and be healthy. I am a retired RN and all that fat makes me nervous. The only processed food I eat is keto bars. No sugar, flour or grains since October 4th. I want my blood sugars below 95 .
If you have excess body fat stores, you dont necessarily need fat energy from food, as long as you can live off your fat stores.
However, you do need some essential fatty acids, omega 3 and omega 6. Its also wise to eat some fat every day to avoid getting gall stones.
Finally, eating too little fat might result in hunger and fatigue. But again, you dont necessarily NEED much.
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How Long Been In A Keto Diet To Start To Lose Pound
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My Cholesterol Is Very High Should I Come Off Lchf Diet
I started the LCHF diet in September, thanks to your website. Ive lost almost 14 pounds so Im very happy with that, but I had my bloods done last week and my cholesterol has come back very high, at 10, and apparently my bad cholesterol was high as well. It was around 5 previously. I was on a statin and after watching some videos and reading up on them, I came off my statin about two months ago. My doctor wants me to go on a statin and a low-fat diet but I feel great on LCHF. Is there any advice you could give me?
Whether you need a statin or not is something we cant tell you we cant and we should not, offer personalized medical advice here.
In general, stopping taking statins appears to result in a significant increase in cholesterol on its own.
Cholesterol levels can rise quite a bit for a minority of people who try keto. However, the cholesterol profile usually improves, e.g. the good cholesterol usually goes up the most, this is connected to a lowered risk by itself. For more on the topic see this guide.
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Weight Gain After Keto
Still, the long-term viability of keto isnt clear.
While the short-term results are well-documented, theres little research on whether following a keto diet is a safe or effective way to keep weight off indefinitely.
Based on the literature, keto diets may be associated with some improvements in cardiovascular risk factors such as obesity, and type 2 diabetes, but these effects are usually limited in time, Ryskamp says.
Worse, she adds, many people gain back the pounds after stopping keto.
Research has found that weight, cholesterol and blood pressure fluctuations caused by yo-yo dieting can increase the risk of heart attack or stroke by 40 percent.
Says Ryskamp: The best diet for an individual is one they can achieve the positive results they desire, such as steady, maintainable weight loss and improvement in biomarkers.
What You Should Know
So here is a good quick synopsis of what you need to know about LDL, HDL, and Triglycerides:
- LDL serves as a transport molecule delivering nutrients, building materials, and energy to your cells
- LDL is prone to oxidation if in the blood stream for too long
- HDLs job is to sweep LDL from the blood stream to be recycled, ideally before it becomes oxidized
- Having balanced ratios of these helps to facilitate cellular function while minimizing oxidation
- Reducing Inflammation may be the most powerful way to mitigate heart disease risk
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Can You Please Tell Me How Many Snacks We Can Have On The Keto Diet
Can you please tell me how many snacks we can take on the keto diet? And, if we are eating snacks, what is the suggested amount of nuts? Can we take them no more than once a day?
If youre aiming to lose weight, no snacks may be the best option. If you feel you need snacks, you may be better off eating more at your regular meals. But occasionally, a snack may be a decent choice, find our recommendations here.
How To Lose Weight When Youre Addicted To Food
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Heart Risk Factors Improved
During the first six months of the study, the low-fat dieters had greater reductions in LDL, or “bad,” cholesterol, but the differences did not persist over time.
The study is not the first to suggest that low-carb weight loss programs like the Atkins diet are safe and may be slightly better than low-fat diets for reducing risk factors for heart disease.
But it is one of the longest to show this, says lead researcher Gary D. Foster, PhD, of Temple Universityâs Center for Obesity Research and Education.
Roughly three-fifths of the low-carb dieters and two-thirds of the low-fat dieters stayed on the respective diets for two years.
The study appears in the September issue of the journal Annals of Internal Medicine.
âFor many years there have been concerns that the low-carbohydrate approach to weight loss was bad for the heart,â he says. âThis study would suggest those concerns are largely unfounded.â
How Genetics Plays A Part
While the ketogenic diet may be safe for most people, it might not be healthy for others to follow. A ketogenic diet could increase LDL cholesterol levels in some people at high risk for heart attack and stroke.
In particular, people with an inherited condition called familial hypercholesterolemia should always consult with their healthcare provider before trying a ketogenic diet. Familial hypercholesterolemia is marked by very high LDL cholesterol levels and an increased risk of premature heart disease. The American Heart Association has state that only 10% of people with familial hypercholesterolemia are aware they have it.
Additionally, some people have a rare genetic condition that affects how LDL particles are regulated, causing high LDL cholesterol levels. The genetics causing this response isnt completely understood, but the APOE gene, which provides instructions for making a protein called apolipoprotein e, may be one of several factors involved. People who have this inherited genetic condition should avoid the keto diet.
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Why Is Hdl Considered Good
HDL is considered good because it boasts protective, anti-inflammatory properties that regulate your immune system and protect against certain types of cancer in those with type 2 diabetes and those without.
Plus, researchers believe your risk of developing type 2 diabetes increases by 4% for every 1 mg/dL drop in HDL cholesterol your body experiences. So that means keeping your HDL high is a serious priority.
Though all this makes HDL sound like a plus, its greatest accomplishment is clearing out LDL particles, or the bad cholesterol, from your bloodstream.
Why The Ketogenic Diet Optimizes Cholesterol Levels: The Impact Of Specific Fatty Acids
Now that we know about the effect that the ketogenic diet has on cholesterol levels a finding that seems to contradict everything we thought we knew about cholesterol and fat lets find out how such a high-fat diet actually optimizes cholesterol levels.
The most convincing piece of evidence can be found in a 2003 meta-analysis. In this meta-analysis, researchers compiled the data from sixty trials that quantified the effect that feeding different types of fats to humans had on the total-to-HDL cholesterol ratio . But before we look through the results, we must first understand what this ratio is.
The total-to-HDL cholesterol ratio is found by dividing your total cholesterol level by your HDL-C, and it is essentially the same thing as an LDL-to-HDL cholesterol ratio since most non-HDL cholesterol is LDL cholesterol . The researchers of the 2003 meta-analysis used this ratio because it is a better cardiovascular risk predictor than total cholesterol levels .
Now that we have a superficial understanding of the total-to-HDL cholesterol ratio, lets look at the results of the meta-analysis. The two findings that the researchers highlight most are the effects that lauric acid and stearic acid have on the total-to-HDL cholesterol ratio. Both of these fatty acids improved the total-to-HDL cholesterol ratio more favorably than carbohydrates .
Because of these findings, we can infer that the low-carb, high-fat diet optimizes cholesterol levels for two main reasons:
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Keto And Cholesterol: A Ketogenic Diets Connections With Cholesterol
About 32% of men and 13% of women in the US suffer from low levels of HDL cholesterol. Additionally, the majority of Americans do not have HDL cholesterol levels high enough to decrease the risk of cardiovascular illness.
As chronic conditions such as diabetes and cardiovascular illness increase in prevalence worldwide, scientists have evaluated methods to increase levels of HDL cholesterol. For many years, physicians have used drugs called statins to increase HDL .
Recently, scientists have looked at utilizing dietary interventions as cost-effective methods to optimize HDL cholesterol and prevent the onset of cardiovascular diseases. Below we document three research studies examining low-carb and ketogenic diets effects on HDL.
Why Eating Cholesterol Doesnt Raise Your Cholesterol
When people talk about cholesterol, theyre usually referring to your lipid profile, or the fat and fatty acids in your blood .
Cholesterol is responsible for everything from building hormones to strengthening cell membranes, transporting vitamins, and helping you absorb all the nutrients from food.
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Many people dont know your body can produce all the cholesterol it needs to function. The vast majority of your cholesterol is produced by your body, with a smaller percentage coming from your diet. Even then, most of the cholesterol in your food cant be used by your body, and it leaves your body as waste.
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What Specific Foods Should I Eat On Keto To Also Maintain Good Cholesterol
Consuming mostly unsaturated fats, compared to saturated fats, while on a keto diet may improve cholesterol levels, especially LDL cholesterol levels. Unsaturated fats are found in foods such as:
- Plant oils like olive, avocado, sunflower, corn, and canola oils
- Fatty fish, including salmon, sardines, tuna, and mackerel
- Nuts and nut butters, including peanuts, almonds, cashews, pecans, and walnuts
- Seeds, such as flax, sesame, sunflower, and chia
The keto diet is also typically lower in fiber, so maximizing the small number of carbohydrates allowed while following keto can benefit not only cholesterol levels but also gut health. Choosing non-starchy fruits and vegetables like avocados, tomatoes, asparagus, broccoli, and spinach can help.
Additionally, many people cannot follow the keto diet in the long term, so having a clear and defined plan for how to transition off the keto diet is important to help retain any positive health benefits acquired.
Five Ways To Lower Your Ldl On A Keto Or Low
Has your cholesterol increased on a low-carb diet? Do you fear that you may need to abandon this way of eating and its potential benefits?
Here are five ways you can reduce your total and LDL cholesterol levels while maintaining a keto or low-carb lifestyle. Consider trying them in this order.
1. Avoid Bulletproof coffee
Bulletproof coffee refers to adding butter, coconut fat or MCT oil in coffee. Avoid drinking significant amounts of fat at all when youre not hungry. This alone can sometimes normalize elevated cholesterol levels.23
2. Eat only when hungry
Only eat when hungry and consider adding intermittent fasting. This may reduce cholesterol levels. Although most research on intermittent fasting and LDL reduction come from low-quality observational studies during Ramadan, a recent pilot study of time restricted eating showed a significant reduction in LDL.24 While we need more data, this remains a promising intervention.
3. Eat foods higher in unsaturated fats instead of saturated fats
Foods higher in unsaturated fats include fats like olive oil, fatty fish and avocados. Replacing sources of saturated fat with these foods may be enough to lower LDL cholesterol.
However, remember that many unsaturated oils are highly processed. As with food, we recommend focusing on the least processed oils like olive oil, macadamia oil, and avocado oil.
4. Eat LDL-lowering keto-friendly foods
These low-carb plant foods may help lower cholesterol levels somewhat:
5. Eat more carbs
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Keto And Cholesterol Relationship Advice
The keto diet has the potential to raise your LDL cholesterol because it tends to center on animal products and byproducts, which are high in saturated fats that are known to cling to LDL molecules and raise cholesterol when consumed in excess.
When embarking on any new diet, its important to monitor your health, including your cholesterol levels. You can keep LDL cholesterol levels down while increasing HDL cholesterol by reducing consumption of keto-approved foods high in saturated fat, such as red meat, and boosting your intake of high-fat foods made up of monounsaturated and polyunsaturated fats, like avocados and olive oil.
Theres no rule that going keto means going heavy on animal products. Check out our tips for following a vegan keto diet.
You can also help lower cholesterol by increasing your fiber intake. Fiber can sometimes take a hard hit on the keto diet. After all, youre cutting out high-fiber foods like grains and certain fruits and vegetables. Still, its possible to get all the fiber you need on the keto diet, so long as you meal plan with diligence.
High-fiber foods to fill up on include:
What Does The Keto Diet Do To Your Cholesterol Levels
The keto diet appears to improve cardiovascular health markers, including cholesterol and triglyceride levels.
Research from 2004 suggests that people with obesity and high cholesterol experience greater weight loss and bigger improvements in triglyceride and HDL levels when on a keto diet than on traditional low fat diets.
Fewer studies point to poor outcomes like increased LDL and decreased HDL levels, and those tend to improve over time. The important thing to remember is that the types of foods you eat really matter.
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