Just had my annual physical and after having been low carbing it for nearly a year now (11 months to be specific) so what have I ruined my health or improved it. Lets look at some of my health markers and I will let you decide.
Weight: Down 45 pounds
Result = Improved
Blood Pressure - Typical Measurements
Before: Entering High Category typically 130+/85+
Now: Normal Just under 120-/75-
Result = Improved
Cholesterol
Before
Total: 176
HDL: 62
LDL: 98
Triglycerides: 78
Total Cholesterol/HDL-C Ratio: 2.8
LDL/HDL Ratio: 1.6
Now
Total: 216
HDL: 76
LDL: 121
Triglycerides: 96
Total Cholesterol/HDL-C Ratio: 2.8
LDL/HDL Ratio: 1.6
Results = Push (HDL jumping matches LDL jump although I suspect that this is actually a benefit as my guess is I have changed my LDL profile from having many small LDL partials now mostly large LDL particles but since I have not had a partical density test performed I will keep it as a Push).
Note: I had 2 separate cholesterol measurements in between these. One was higher than it was now (that was during a huge weight loss sprint I was currently in) and one was lower. All along my ratios have stayed very close to what is shown as the before which shows cholesterol varies quite a bit but it appears your body is adept at regulating your ratios as needs within the body change. I have read that your body is responsible for 80%+ of your cholesterol production with the rest being dietary, so it makes sense that your body would make an adjustment on what it is producing based on what it is getting from diet.
Fasting Blood Sugars and A1C
Before
Fasting: 86 (morning appointment)
A1C: Not Tested
After
Fasting: 101 (morning appointment)
A1C: 4.9 (tested per my request)
Results = Slight Advantage
Why a slight Advantage? That fasting blood sugar level would throw up red flags for most but it is a result of what is called Physiological Induced Insulin Resistance. Healthline.com states: Low-carb diets reduce the harmful insulin resistance linked to metabolic disease, though they may induce a harmless type of insulin resistance that spares blood sugar for your brain.
What is happening here is the dawn effect of increased blood sugars is lasting longer as insulin levels are kept much lower thus blood sugars stay higher a bit longer bc of these overall lower insulin levels. The A1C number of 4.9 may not be considered excellent but then again maybe it is, anything 5.0 and under is shown to be very positive in terms of cardiovascular health. I honestly think my A1C would have been much higher before making this switch in my eating habits but obviously I have no proof. Less insulin running around also means less inflammation which is a very good thing for cardiovascular health.
Liver Function Tests = Push (no major changes, if lower numbers are better they have lowered a bit but were never high)
Thyroid Function Tests = Push (no major changes, if lower numbers are better they have lowered a bit but were never high)
Inflammation Markers = Advantage
No specific blood measurements for this but based on what we are seeing above; good glucose control, lower insulin levels, higher HDL, and generally felling 10 times better in my joints I can tell my body has lost a lot of inflammation it once held on to.
The Final Results: Outside of missing out on some awesome tasting foods (there are still a lot of awesome tasting foods you can still eat though) I don't see any negative consequences of eating a more clean diet that severely restricts carbohydrates/sugar intake and replacing much of those calories with higher quality and saturated fat foods. You will likely loose weight (my wife choose to eat the same way, didn't have a lot to lose like I did but went from 135-140 pounds before at 5'5" and now fluctuates between 120-125, not bad for 40+ years old) without a change in exercise habits. Your blood sugar control will likely improve, your insulin levels and thus your inflammation markers will get better and you will feel better as a result, your blood pressure will likely improve and with all of those things happening it is likely that your cardiovascular health will get better. Hell if you are a diabetic T2 you are likely to need less medication/insulin, you will likely be able to decrease/get off blood pressure meds, you will likely have to buy new smaller clothing, and finally you will likely get banged more often.
Only down side if if you want to get super pumped or are in a high impact/explosive sport you will want more carbs but post 40 I really don't GAF about that stuff anymore and frankly none of you guys here are elite athletes. Athletic sure but you all ain't competing in our next Olympics.
One other side benefit, is you will get loose on booze a bit quicker and with much less quantity, boozing is an area I just have not given up however I have moved from drinking mostly beers to now mostly red wine and bourbons...the red wine uptake also helps with getting banged by Mrs unIowa more frequently.
Come at me HROT medical chirpers.
Weight: Down 45 pounds
Result = Improved
Blood Pressure - Typical Measurements
Before: Entering High Category typically 130+/85+
Now: Normal Just under 120-/75-
Result = Improved
Cholesterol
Before
Total: 176
HDL: 62
LDL: 98
Triglycerides: 78
Total Cholesterol/HDL-C Ratio: 2.8
LDL/HDL Ratio: 1.6
Now
Total: 216
HDL: 76
LDL: 121
Triglycerides: 96
Total Cholesterol/HDL-C Ratio: 2.8
LDL/HDL Ratio: 1.6
Results = Push (HDL jumping matches LDL jump although I suspect that this is actually a benefit as my guess is I have changed my LDL profile from having many small LDL partials now mostly large LDL particles but since I have not had a partical density test performed I will keep it as a Push).
Note: I had 2 separate cholesterol measurements in between these. One was higher than it was now (that was during a huge weight loss sprint I was currently in) and one was lower. All along my ratios have stayed very close to what is shown as the before which shows cholesterol varies quite a bit but it appears your body is adept at regulating your ratios as needs within the body change. I have read that your body is responsible for 80%+ of your cholesterol production with the rest being dietary, so it makes sense that your body would make an adjustment on what it is producing based on what it is getting from diet.
Fasting Blood Sugars and A1C
Before
Fasting: 86 (morning appointment)
A1C: Not Tested
After
Fasting: 101 (morning appointment)
A1C: 4.9 (tested per my request)
Results = Slight Advantage
Why a slight Advantage? That fasting blood sugar level would throw up red flags for most but it is a result of what is called Physiological Induced Insulin Resistance. Healthline.com states: Low-carb diets reduce the harmful insulin resistance linked to metabolic disease, though they may induce a harmless type of insulin resistance that spares blood sugar for your brain.
What is happening here is the dawn effect of increased blood sugars is lasting longer as insulin levels are kept much lower thus blood sugars stay higher a bit longer bc of these overall lower insulin levels. The A1C number of 4.9 may not be considered excellent but then again maybe it is, anything 5.0 and under is shown to be very positive in terms of cardiovascular health. I honestly think my A1C would have been much higher before making this switch in my eating habits but obviously I have no proof. Less insulin running around also means less inflammation which is a very good thing for cardiovascular health.
Liver Function Tests = Push (no major changes, if lower numbers are better they have lowered a bit but were never high)
Thyroid Function Tests = Push (no major changes, if lower numbers are better they have lowered a bit but were never high)
Inflammation Markers = Advantage
No specific blood measurements for this but based on what we are seeing above; good glucose control, lower insulin levels, higher HDL, and generally felling 10 times better in my joints I can tell my body has lost a lot of inflammation it once held on to.
The Final Results: Outside of missing out on some awesome tasting foods (there are still a lot of awesome tasting foods you can still eat though) I don't see any negative consequences of eating a more clean diet that severely restricts carbohydrates/sugar intake and replacing much of those calories with higher quality and saturated fat foods. You will likely loose weight (my wife choose to eat the same way, didn't have a lot to lose like I did but went from 135-140 pounds before at 5'5" and now fluctuates between 120-125, not bad for 40+ years old) without a change in exercise habits. Your blood sugar control will likely improve, your insulin levels and thus your inflammation markers will get better and you will feel better as a result, your blood pressure will likely improve and with all of those things happening it is likely that your cardiovascular health will get better. Hell if you are a diabetic T2 you are likely to need less medication/insulin, you will likely be able to decrease/get off blood pressure meds, you will likely have to buy new smaller clothing, and finally you will likely get banged more often.
Only down side if if you want to get super pumped or are in a high impact/explosive sport you will want more carbs but post 40 I really don't GAF about that stuff anymore and frankly none of you guys here are elite athletes. Athletic sure but you all ain't competing in our next Olympics.
One other side benefit, is you will get loose on booze a bit quicker and with much less quantity, boozing is an area I just have not given up however I have moved from drinking mostly beers to now mostly red wine and bourbons...the red wine uptake also helps with getting banged by Mrs unIowa more frequently.
Come at me HROT medical chirpers.
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