A low-carb and high-fat diet (LCHF) is great for losing weight and building a healthy body composition. The basics of an LCHF diet mean people will eat high amounts of fats, moderate protein, and low carbs. There is some evidence that an LCHF diet may affect people’s cholesterol levels. How does an LCHF diet affect your cholesterol and how you can manage that will be the aim of this post.
What is Cholesterol?
Cholesterol is a waxy, fat-like substance that is found in the cells in your body. Our bodies require cholesterol to make hormones, vitamin D, and substances that help us digest foods. Our body makes all the cholesterol it needs. Cholesterol is also found in foods like eggs, meat, and cheese.
When people have too much cholesterol in their blood, it can combine with other substances to form plaque. Plaque sticks to the walls of the arteries, this build-up is known atherosclerosis. Atherosclerosis may lead to coronary artery disease.
Types Of Cholesterol.
Lipoproteins are a combination of fat (lipid) and protein. Lipids need to be attached to the proteins so they can move through the blood.
- High-Density Lipoprotein (HDL): These are at times called ‘good’ cholesterol because they carry it from other parts of the body back to the liver. The liver then removes the cholesterol from the body.
- Low-Density Lipoprotein (LDL): These are called ‘bad’ cholesterol because a high LDL level leads to the build-up of plaque in the arteries.
- Very Low-Density Lipoprotein (VLDL): It is also known as ‘bad’ cholesterol because it contributes to the build-up of plaque also. VLDL carries triglycerides and LDL carries cholesterol.
There have been some studies that an LCHF diet can lower levels of HDL but raise LDL. An LCHF diet may not be appropriate for everyone. There are risks when you start eating high fats and low-carbs. Many people experience weakness, headaches, constipation, muscle cramps, and blood pressure changes. Several studies have suggested that an LCHF diet can affect cholesterol levels. When you eat low carbs, the liver produces fewer triglycerides which may raise HDL levels. An LCHF may raise LDL levels in some people. It is very important to consult with your medical doctor before you embark on an LCHF Diet.
Not All Fats Are Created Equal.
An LCHF diet comprises mainly of healthy fats. Replacing saturated fats with unsaturated fats will lower the risk of cardiovascular disease. Saturated fats are found in cookies, cakes, and other snacks. If your cholesterol increases while on an LCHF diet they are some steps you can take to reduce LDL levels.
Firstly, decrease butter, coconut fat, and MCT oil consumption. Limit saturated fats and replace them with unsaturated fats. Unsaturated fats include olive oil, fatty fish, avocados, and almond nuts. Secondly, eat when you are hungry. Restricting your resting window period reduces LDL levels in some cases. Finally, increase healthy carbs. Increase your carb intake to 50-100 grams a day. Remember to add healthy and unprocessed carbs like vegetables, fruits, legumes, and whole grains.
It may time for your body to get used to burning fats as fuel instead of sugar. Expect initial withdrawal symptoms and persist through them. Involve medical professionals such as doctors and dieticians before changing your diet or starting an exercise program. The goal is not only about losing weight but being able to keep it off for the long-term.