10 Benefits of a Low Carb High Fat Diet
There’s been increased interest in the scientific community on benefits of Low Carb High Fat diets. Scientists across the globe have researched the benefits extensively. Here are 10 of the top benefits of a LCHF Diet.
- You Will Lose Weight
Scientific studies and years of experience have shown that weight loss will occur on a LCHF diet. The amount of weight loss may vary between individuals and will also depend on how aggressive you are in getting rid of sugar and carbs.
- Blood Sugar Will Improve
Studies have shown that low carbohydrate diets reduce levels of fasting glucose and glycated hemoglobin. This may be beneficial, in particular, if you have diabetes or prediabetes, which is quite common among individuals with the metabolic syndrome.
- Blood Pressure Will Improve
High blood pressure is one of the strongest known risk factors for stroke and heart disease. Lowering blood pressure is therefore considered a very important step to lower the risk of cardiovascular disease. Studies indicate that LCHF diets lower blood pressure in individuals with overweight or obesity.
- Triglycerides Will Improve
Blood levels of triglycerides have emerged as a very important risk factor for cardiovascular disease. High serum triglyceride level is associated with abnormal lipoprotein metabolism, as well as with other risk factors including obesity, insulin resistance, diabetes mellitus, and lowered levels of HDL cholesterol. It has been shown in a number of studies that carbohydrate restriction lowers triglyceride levels significantly.
- HDL Cholesterol Will Improve
HDL cholesterol is inversely related to both coronary heart disease and other cardiovascular disease mortality in both man and women. This means that low levels of HDL-cholesterol are associated with risk of heart disease. Carbohydrate restriction has been shown to increase blood levels of HDL-cholesterol.
- LDL Particle Size Will Improve
LDL-Cholesterol particles exist in different sizes. On one hand we have the large, fluffy, cotton-ball like molecules, and on the other hand the small dense molecules. Many recent studies have looked into the importance of LDL-particle size. Studies show that people whose LDL-C particles are predominantly small and dense have a threefold greater risk of coronary heart disease. Furthermore, the large and fluffy type of LDL-C may actually be protective. Studies indicate carbohydrate restriction positively affects particle size by reducing the number of very small and small LDL particles.
- LDL Particle Number (LDL-P) Will Improve
Blood levels of LDL-P are strongly associated with the risk of cardiovascular disease and some studies indicate that LDL-P may be a stronger predictor of risk than the commonly used LDL-cholesterol. LCHF diets appear to significantly reduce LDL-P.
- Insulin Resistance Will Be Reduced
Insulin resistance is common in individuals with the metabolic syndrome and is strongly related abnormal lipid profile. There appears to be an association between insulin resistance and cardiovascular disease. Studies indicate that carbohydrate restriction significantly lowers insulin resistance compared to a low-fat diet.
- Insulin Levels Will Drop
High levels of insulin are associated with insulin resistance. Hyperinsulinemia (high levels of insulin in the blood) appears to be an independent risk factor for coronary heart disease. Therefore, lowering insulin levels may be beneficial. Carbohydrate restriction has been shown to significantly decrease insulin levels.
- C-reactive Protein Will Be Reduced
C-reactive protein (CRP) can be measured in blood and is a known marker of inflammation. CRP, in particular, high sensitivity CRP (hs-CRP) has been associated with cardiovascular risk. There is evidence that carbohydrate restriction lowers the level of CRP, which may indicate that LCHF diets can reduce inflammation.