The ketogenic diet might raise some questions in your mind – especially if you have high cholesterol. Does eating lots of cheese and avocado help you lose weight? And will it put your heart at risk? Because keto diets are high in fat, many people believe that they increase cholesterol levels. The worry is certainly valid.
Consuming mostly healthy, unsaturated fats instead of mainly saturated fats can make the keto diet a safe and healthy diet. As you restrict your carb intake to 20–50 grams per day, your body switches from using glucose (a type of sugar) as its main source of energy to ketone bodies, a metabolite formed from fat breakdown.
The type of fat consumed has an effect on cholesterol levels with keto, with unsaturated fats being preferred. Genetics may also influence how the ketogenic diet affects cholesterol levels. Those on a keto diet may see their HDL cholesterol levels rise. Others may see both HDL and LDL cholesterol levels rise simultaneously. The rise in cholesterol on this diet is temporary and subsides with time.
As well as cholesterol levels, the Ketogenic Diet can affect heart health and metabolic health in the following ways:
Increases LDL molecule measure (builds large particle LDL), which leads to less risk for oxidative stress.
Improves the LDL to HDL proportion. In other words, it increases HDL cholesterol, which adjusts the impacts of LDL.
Lowers triglycerides, which is defensive considering high focuses on the blood show a raised danger of stroke and heart issues.
Improves triglyceride to HDL proportion
Reduces insulin resistance levels, particularly when compared with high-carb diets.
Help reduce chronic inflammation
Helps avoid obesity by reducing hunger and diminishing not obligatory calorie intake
A keto diet generally decreases triglycerides- since they are stored fat, this makes sense. When you’re on keto, your body uses fat for fuel, leaving fewer triglycerides to store in fat cells.
The reduction of triglyceride levels reduces the risk of chronic diseases including diabetes and cardiovascular disease. It is common for cholesterol levels to fluctuate both up and down during the first 2-3 months of losing substantial amounts of weight on keto. Your levels will be more accurate once weight loss stabilizes.
Here’s a reminder:
In addition, rapid weight loss mobilizes cholesterol that is stored in your adipose tissue (body fat), which will artificially raise serum LDL as long as the weight loss continues. In order to avoid being misled by this, the best time to check blood lipids is a few months after weight loss ceases.