The Case for a High-Carb/Low-Fat Diet

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Unfortunately any discussion of high carbs becomes focused on glycolysis, and a general admonishment to avoid heavy use of this pathway degenerates into a slap fest over all things glycolytic, to the point where it is difficult to even have a conversation about the benefits of this pathway ...
From my perspective, the focus on avoiding glycolysis is new. I never heard about it under I heard about it here.

Nothing I've read has suggested that glycolysis is to be avoided altogether, which is impossible, anyway. The newer wisdom is that athletic performance that used to be achieved through training the glycolytic system can be achieved through other means - avoiding the glycolytic system for the most part - that are overall better for many people and many situations. Glycolysis "costs" more than using other energy systems.

I was reading something earlier today that suggested that adherence to _any_ diet plan is more important that _which_ diet plan was being used. That seems right to me.

-S-
 

deviant

Level 2 Valued Member
Good overview:

In Defense of Low Fat: A Call for Some Evolution of Thought (Part 1)

Talking to advanced level bodybuilders they all tend to gravitate towards low fat and multiple meals a day regime.

As far as carb requirements are concerned, if you only lift you can get away with very low carb diets. However, if your sport involves any kind of sprint-like activity you won't be able to do it. Cyclists, for example, do not do well on low carb.
 

kennycro@@aol.com

Level 6 Valued Member
Talking to advanced level bodybuilders they all tend to gravitate towards low fat and multiple meals a day regime.
Bodybuilders Gravitation To Low Fat

The primary reason bodybuilder follow a low fat diet with multiple meal per day is they follow the dogma that was and still is handed down from those who came before them.

That doesn't mean the this method doesn't work. It simply means it the only thing they know and have used.

They have a limited knowledge how to implement a low carbohydrate, high fat, moderate protein diet Ketogenic Diet, nor do they know how to write and execute a training program geared for it; which is a common issue with the majority.

With that said, bodybuilders and athletes in certain sports can excel providing they maintain a well formulated Ketogenic Diet and with a well written and executed "Ketogenic Diet Training Program".

Multiple Meals

Consuming multiple meals/snacks every three hours a day has been proven to be less effective that consuming meals/snack every 4 - 6 hours (Dr Lane Norton, Nutrition/Bodybuilder/Powerlifter).

Refractory Period

Norton research demonstrated that Muscle Protein Synthesis is optimized when food/protein is consumed every 4 - 6 hours; meaning fewer meals are more productive than more.

Muscle Protein Synthesis turn on the anabolic, muscle building process.

Think of the body's ability to absorb protein like a sponge. The wetter the sponge, the less it absorbs. The dryer the sponge, the more it absorbs.

The body work in a similar way.

Consuming protein ever 3 hours amounted to trying soak up water with a very wet sponge.

Consuming protein every 4 - 6 hours amounted to soaking up water with a fairly dry sponge.

As far as carb requirements are concerned, if you only lift you can get away with very low carb diets. However, if your sport involves any kind of sprint-like activity you won't be able to do it.
The Phosphagen Energy System of "Sprint-Like Activity"

Sprints fall into the Phosphagen Energy System that is reliant on ATP rather that glucose or ketones.

That means a"Sprint-Like Activity" individual can preform on a Ketogenic Diet nor a Standard American Diet (high carbohydrate).

Dr Jacob Wilson is one of the leading researchers on the Ketogenic Diet and it effect on training. His presentation below touched on the energy system used with interval sprints...

SNR #82: Dr. Jacob Wilson – Ketogenic Diets, Strength & Body Composition

Evidently, this podcast isn't available. I post it if I can find it.

Interval Sprint Training
18:40 seconds minute mark

a) Sprint 1: 40% Glycogen.

b) Sprint 6: 9% Glucose, 40% fat.

Multiple Interval Sprints produce the shift to fat oxidation.

Training On A Ketogenic Low Carbohydrate Diet

The Cliff Note are...

1) The Phosphagen Energy System

The energy source is ATP. Thus, individual on a Ketogenic Diet (high fat, low carbohydrate, moderate protein) and the Standard American High Carbohydrate will preform equally.

Speed (like Sprints), Power and Limit Strength fall into the Phosphagen Energy System.

2) Glycolytic Energy System

Athlete in sports that fall into the Glycolytic Energy System, need a higher carbohydrate intake.

3) The Oxidative Energy System

Endurance events utilize a greater percentage of body fat/keteone for energy.

Research (Drs Jeff Volek and Stephen Phinney) found Keto Adapted individual burned a dramatically greater percentage of body fat/keones than individual on a Standard American High Carbohydrate Diet. Keto Adapted Endurance Athlets preserved glucose.

The preservation of glucose allowed those athletes to "Bonk" (run out of glucose) later or not at all in the endurance event.

Cyclists Do Well On Low Carb.

Phinney's research found that most Endurance Cycles time improved on a low carbohydrate diet.

Summary

1) Phospagen Energy and Oxidative Energy System Athletes preform well on a Ketogenic Diet.

2) The Ketogenic Diet training requires a different training protocol for optimal training results.

Kenny Croxdale
 
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Al Ciampa

Level 8 Valued Member
Certified Instructor
Bodybuilders Gravitation To Low Fat

The primary reason bodybuilder follow a low fat diet with multiple meal per day is they follow the dogma that was and still is handed down from those who came before them.

That doesn't mean the this method doesn't work. It simply means it the only thing they know and have used.

They have a limited knowledge how to implement a low carbohydrate, high fat, moderate protein diet Ketogenic Diet, nor do they know how to write and execute a training program geared for it; which is a common issue with the majority.

With that said, bodybuilders and athletes in certain sports can excel providing they maintain a well formulated Ketogenic Diet and with a well written and executed "Ketogenic Diet Training Program".

Multiple Meals

Consuming multiple meals/snacks every three hours a day has been proven to be less effective that consuming meals/snack every 4 - 6 hours (Dr Lane Norton, Nutrition/Bodybuilder/Powerlifter).

Refractory Period

Norton research demonstrated that Muscle Protein Synthesis is optimized when food/protein is consumed every 4 - 6 hours; meaning fewer meals are more productive than more.

Muscle Protein Synthesis turn on the anabolic, muscle building process.

Think of the body's ability to absorb protein like a sponge. The wetter the sponge, the less it absorbs. The dryer the sponge, the more it absorbs.

The body work in a similar way.

Consuming protein ever 3 hours amounted to trying soak up water with a very wet sponge.

Consuming protein every 4 - 6 hours amounted to soaking up water with a fairly dry sponge.



The Phosphagen Energy System of "Sprint-Like Activity"

Sprints fall into the Phosphagen Energy System that is reliant on ATP rather that glucose or ketones.

That means a"Sprint-Like Activity" individual can preform on a Ketogenic Diet nor a Standard American Diet (high carbohydrate).

Dr Jacob Wilson is one of the leading researchers on the Ketogenic Diet and it effect on training. His presentation below touched on the energy system used with interval sprints...

SNR #82: Dr. Jacob Wilson – Ketogenic Diets, Strength & Body Composition
404 Error | Sigma Nutrition

Interval Sprint Training
18:40 seconds minute mark

a) Sprint 1: 40% Glycogen.

b) Sprint 6: 9% Glucose, 40% fat.

Multiple Interval Sprints produce the shift to fat oxidation.

Training On A Ketogenic Low Carbohydrate Diet

The Cliff Note are...

1) The Phosphagen Energy System

The energy source is ATP. Thus, individual on a Ketogenic Diet (high fat, low carbohydrate, moderate protein) and the Standard American High Carbohydrate will preform equally.

Speed (like Sprints), Power and Limit Strength fall into the Phosphagen Energy System.

2) Glycolytic Energy System

Athlete in sports that fall into the Glycolytic Energy System, need a higher carbohydrate intake.

3) The Oxidative Energy System

Endurance events utilize a greater percentage of body fat/keteone for energy.

Research (Drs Jeff Volek and Stephen Phinney) found Keto Adapted individual burned a dramatically greater percentage of body fat/keones than individual on a Standard American High Carbohydrate Diet. Keto Adapted Endurance Athlets preserved glucose.

The preservation of glucose allowed those athletes to "Bonk" (run out of glucose) later or not at all in the endurance event.

Cyclists Do Well On Low Carb.

Phinney's research found that most Endurance Cycles time improved on a low carbohydrate diet.

Summary

1) Phospagen Energy and Oxidative Energy System Athletes preform well on a Ketogenic Diet.

2) The Ketogenic Diet training requires a different training protocol for optimal training results.

Kenny Croxdale
I “like” this post.
 

North Coast Miller

Level 7 Valued Member
The Phosphagen Energy System of "Sprint-Like Activity"

Sprints fall into the Phosphagen Energy System that is reliant on ATP rather that glucose or ketones.

That means a"Sprint-Like Activity" individual can preform on a Ketogenic Diet nor a Standard American Diet (high carbohydrate).

Sprinting is NOT an exclusive CrP activity:
A single 30 s all-out sprint can reduce muscle glycogen by as much as 25%
The fastest land animal on the planet and obligate carnivore (cheetah) has a hopped up glycolytic enzyme profile that makes an accomplished Crossfitter look like a couch potato. When it chases prey it is NOT an alactic effort. Its great that it works (HFLC) but you won't find it in nature with very few exceptions and ketosis not at all except under starvation conditions. Hibernating bears aren't even ketogenic.
Skeletal muscle histology and biochemistry of an elite sprinter, the African cheetah. - PubMed - NCBI


What "can" be done and what works best are probably more of an individual metabolism and training influenced factor. And then folks with compromised metabolism have other concerns to start with. We know which way evolution has chosen. There really isn't any science to suggest HFLC diet is superior to a low fat diet in the absence of other medical concerns. LFHC diet has been used with success by homo sapiens for several hundred thousand years, HFLC has been around (aside from starvation) for about 100.
 
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kennycro@@aol.com

Level 6 Valued Member
Posted Reply

You mind is make up on this. So, this reply is for individual who are more open.

Sprinting is NOT an exclusive CrP activity:
Nor is Sprinting "an exclusive CrP activity". With that said, short term all out efforts (Limit Strength, Power, Speed) fall into the Phospahgen Energy System.

The decrease in Limit Strength, Power and Speed is due to the depletion of ATP, not glucose.

The amount of time is one of the determinate factors of the percentage of which energy substrate is being used, ATP or glucose.

The Phosphagen Energy System is primarily utilized during the first 10 to 15 seconds but can contribute to force production up to 30 seconds. However, after around 15 seconds force production drop like a rock.

When that occurs, glucose kicks in, lasting up to around 2.5 minutes.

This bring us to...

How To Optimize Training On A Ketogenic Diet

1) Repetition need to be preformed in around 15 seconds or less. This protocol place the work loan on the "Super" Fast Type IIb/x and Fast Type II Muscle Fiber.

This protocol works no matter what diet you are on.

2) Compensatory Acceleration Training

Each rep in a set need to be pushed/pulled as hard and fast as possible, Compensatory Acceleration/Dr Fred Hatfield, not matter how heavy the load.

Research by McBride determined that the "Intent" to push/pull a slow, Heavy Load of 85% plus of 1 RM, was a vital component in increasing strength.

The Size Principle

The muscle firing sequence in muscle fiber is...

Slow Twitch > Fast Twitch > "Super" Fast Twitch.

However, the Fast and "Super" Fast Muscle fiber are activated (worked and developed) when a Compensatory Acceleration Training is employed. ATP drive Compensatory Acceleration Training.

Decrease In Limits Strength, Power and Speed Training

A decrease in any or/all of this means you...

1) Have essentially run out of ATP.

2) That you aren't training your Fast or "Super" Fast Muscle Fiber. The workload shift to the Slow Twitch Muscle Fiber.

That is one of the reason once fatigue set in you need to Stop the exercise. Your are no longer working the Fast Twitch Muscle Fiber.

A secondary issue is that once fatigue occurs, the muscle firing sequence changes, meaning you technique is altered, falling apart

Fasting Individual Burn Ketones

Low level daily activities, the lowest level activity being sleep, burns more ketones rather than ketones. People aren't bears.

We know which way evolution has chosen.
Yes our evolution has led us to McDonald's, Burger King, Wendy's, Taco Bell... Not to mention all the goodies at the grocery, the Standard American Diet; replacing the low carbohydrate, fiber vegetables that were once consumed.

There really isn't any science to suggest HFLC diet is superior to a low fat diet....
Nothing was mentioned about a High Fat Low Carbohydrate Diet being superior to Low Fat.

However, if we define a Low Fat Diet as something like the Pritiken Diet; this is definitely a diet that has a multitude of issues.

The A To Z Diet Research

Dr Christopher Gardner's research on the various diets overall, rated the Pritiken Low Fat Diet low in the comparisons of the diets.

The irony is that Gardner is a Vegetarian.

Kenny Croxdale
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
There has never been any research suggesting that these exist, so I do not believe you. :D
@Anna C and I have both read a secret government study confirming the existence of Like buttons on pages of the StrongFirst forum, but if we showed it to you, we'd have to kill you, and we both like you, so we've kept that study to ourselves.

Not only do Like buttons exist, many other things that aren't in research studies you've seen also do actually exist. I will refrain from point them out here, however. :)

-S-
 

North Coast Miller

Level 7 Valued Member
You mind is make up on this. So, this reply is for individual who are more open.
I'd say I'm more open on this topic than you are, as I openly acknowledge HFLC diet is and can be effective for many individuals. Unlike you I also recognize its limitations and complete lack of use in nature from an evolutionary standpoint, and its lack of superiority over a low fat diet depending on energy output.

Considering the OP title its nice that you're providing a counterpoint, but everyone on this forum already knows the case can be made for a low carb diet, including myself.


Nor is Sprinting "an exclusive CrP activity". With that said, short term all out efforts (Limit Strength, Power, Speed) fall into the Phospahgen Energy System.
The decrease in Limit Strength, Power and Speed is due to the depletion of ATP, not glucose.
The amount of time is one of the determinate factors of the percentage of which energy substrate is being used, ATP or glucose.
The Phosphagen Energy System is primarily utilized during the first 10 to 15 seconds but can contribute to force production up to 30 seconds. However, after around 15 seconds force production drop like a rock.
Kenny Croxdale
Phosphagen system is a rocket, it overshoots and begins to fall to earth is seconds, peaking at < 3 seconds of output. Within 15 seconds over 50% of ATP turnover is glycolytic. The buildup of inorganic phosphate contributes the most to fatigue, lactate helps transport some of this Pi out of the working muscle, staving off fatigue while still providing fuel for type 2 fibers. Also at that intensity oxygen supply cannot keep up with ATP demand in slow twitch fibers, they turn to pyruvate. All of these process are recharging ATP, with alactic glycolysis and aerobic oxidation helping resynthesize CrP.

At high levels of exertion the phosphocreatine pathway continues to add inorganic phosphate to the mix, contributing to fatigue until effort drops sufficiently to allow clearance to overtake production. The fuel any given fiber can use is determined by what sort of ATPase it produces and is regulated predominantly by pH levels. All fibers are fueled by glycolysis. This accounts for the near complete drop off of aerobic oxidation at very high intensities, and the near complete reliance on it at low intensities.

ATP levels vary only slightly from full power to fully exhausted, the body self regulates to prevent falling out of a narrow range - the buildup of metabolites from CrP pathway and overproduction of fuel from the glycolytic pathway act to self regulate muscle exertion.

Not sure what any of this has to do with diet...

Yes our evolution has led us to McDonald's, Burger King, Wendy's, Taco Bell... Not to mention all the goodies at the grocery, the Standard American Diet; replacing the low carbohydrate, fiber vegetables that were once consumed.
Factory farming has led to this sort of diet, as well as enabling the consumption of fats independent of glycogen and protein, enabling diets higher in fat and lower in glycogen and protein than nature could provide in an undomesticated environment. Hence the complete absence of this diet in indigenous populations, anywhere.

Starchy grains have been consumed for over 100,000 years, let alone all manner of veg, fruits roots, tubers, the getting of honey was recorded in images dating over 15,000 years ago.

Living in NE USA I have several books on the diet of the native Americans in this area of limited growing season - the scope of carbs they had access to dwarfs what can be had in a modern supermarket.
 
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ali

Level 7 Valued Member
Compensatory Acceleration/Dr Fred Hatfield, not matter how heavy the load.
Is this due same Dr Hatfield that gets mentioned by Pavel in various books and author of Power: a scientific approach?
If so then I have that very book opened. Page 290 quoting:

"Most athletes have found that about 10-15% of each meal"s Caloric value should be from high quality unsaturated fats, at least 20-25% from complete proteins and the remaining 50-60% from complex carbohydrates. Sugars and animal fats should be kept minimal."

On anaerobic power, page 58....

"by the time your muscle has contracted for a period of 2.52 seconds, fully 50% of your atp comes from anaerobic glycolysis. "
 

kennycro@@aol.com

Level 6 Valued Member
Is this due same Dr Hatfield that gets mentioned by Pavel in various books and author of Power: a scientific approach?
Power: A Scientific Approach

Very good book.

If so then I have that very book opened. Page 290 quoting:

"Most athletes have found that about 10-15% of each meal"s Caloric value should be from high quality unsaturated fats, at least 20-25% from complete proteins and the remaining 50-60% from complex carbohydrates. Sugars and animal fats should be kept minimal."
Saturated Fats

Base on those percentages, saturated fat is virtually non-existent. The view and recommendation on minimizing saturated back then was still based on The Lipid Hypothesis, promoted by Ancel Key's Seven Countries Study.

The Seven Countries study was based on Keys' research on twenty two countries.

Due to the fact that fifteen of the twenty countries disproved Keys' Hypothesis, Keys threw them out.

Keys Lipid Hypothesis is based on pseudo-science, part fact with a lot of fiction from about 50 year ago that continues to be perpetuated by the medical community and the general population's education amount to at most one sentence.

Saturated fat is essential for hormonal production, specifically testosterone production. Thus, keeping it to a minimum is counter productive.

The reason for minimizing saturated fat was the belief that doing so kept you blood cholesterol lower.

Ironically, 70% of your cholesterol is produced by your body.

Research show that decreasing you fat intake at best can decrease your cholesterol by around 10%.

Knowing How To Read A Blood Lipid Panel

As I have previously posted, most physician tend to look at your LDL and Total Cholesterol. These number along tell you nothing

Your LDL is considered the bad cholesterol. It may or may not be an issue.

What determines if your LDL is in the good or bad zone is your LDL Particle; a large percentage of Particle A LDL is good, a large percentage of Particle B LDL is bad regardless of what your Total LDL number is.

Your HDL and Triglycerides are more important numbers.

Your Triglyceride:HDL Ratio is a vital number.

Also, your Remnant Cholesterol number is another vital number.

...at least 20-25% from complete proteins and the remaining 50-60% from complex carbohydrates.
Glycolytic Energy System Sports

These percentage should definitely be followed by Glycolytic Energy Sport Athletes.

However, those percentages are necessary for Phosphagen or Oxidative Energy System Athletes.

Some of the issues for Ketogenic Dieter are...

1) They don't understand the macro percentage and some of the caveats needed to get into ketosis and stay in ketosis. Many end up going on a High Fat, Low Carbohydrate, High Protein Diet; they remain glucose dependent.

2) The Ketogenic Diet requires a different approach to Strength Training (Limit Strength, Power, and Speed) to elicit the greatest training effect.

On anaerobic power, page 58....

"by the time your muscle has contracted for a period of 2.52 seconds, fully 50% of your atp comes from anaerobic glycolysis. "
I'd like to see the research reference on that. I have the book some place and will check.

With that said, The Phosphagen Energy System is considered to be under thirty seconds. However, Power usually drop in around 10 - 15 seconds.

That is why Cluster Set are effective when training for Power and/or Speed. Cluster Set involve repetition of 1 - 5 per cluster. When power or speed dramatically drop, the reps in that particular cluster needs to be stopped.

The determine factor of how many reps can be preformed in a Custer Set is the percentage of 1 RM. The greater the intensity (higher the percentage of your 1RM), the greater the ATP depletion.

Short rest periods between a cluster of reps (10 to 45 seconds) replenishes muscle ATP; allowing your to extend the Power or Speed Clusters.

The higher the intensity of you 1RM, the longer the recovery needed between the Clusters.

Rest between clusters of approximately 30 seconds restores up to 50% of your ATP.

Dr Greg Haff's research found that rest periods of around 45 seconds restored approximately 79.8% of your ATP.

Kenny Croxdale
 

ali

Level 7 Valued Member
Ancel Keys, yes, the guy who 'proved' saturated fat was the problem and led to the promotion of sugar which led to the low carb claim that Keys got it wrong when there is still doubt over saturated fat and its role in cv disease.

"Thus on the basis of hard endpoints and on the basis of risk factors, like blood cholesterol, there is strong evidence to support a causative role of high saturated fat intake in cardiovascular disease. However, this approach – of looking at the relationship between a complex variable like diet and a multi-factorial disease process through single nutrient and outcome variables – has rightly been questioned for being too simplistic, having regard to the influence of other factors, in particular the balance of other macronutrients, and influence of diet on other markers of disease like triglycerides, HDL-C and lipoprotein subtypes [17][12][13].

from:Setting The Record Straight on Saturated Fats | Biolayne

and following from that:
This is an important point in view of the narrative from the LCHF paradigm that saturated fats are not harmful. Even if we take their case at its highest, that SFA are not harmful or benign, they still remain the least healthful option for increasing a nutrient in your diet. The only exception is refined grains/added sugars, and trans-fats. However, the latter is a moot point as they have largely been removed from the food supply. And categorically, there is no evidence of benefit to increasing saturated fats in the diet if they are within target range of ≤10% energy [39].

It is also important to reinforce that we are no longer focused on reducing total fat intake in population diets, but in modifying the composition of those fats to one which reflects the evidence base for dietary fat: a diet with predominantly unsaturated fats [40]. Every level of evidence – epidemiology, controlled feeding studies with risk factor endpoints, and food-based RCT’s with hard clinical endpoints – supports this position.

In the context of food-based recommendations, let’s end with this statement: we know what diet patterns maximally benefit human health. Those diet patterns are high in unsaturated fats from fish, nuts, seeds, and vegetable oils like extra-virgin olive oil or rapeseed oil, they are high in complex carbohydrates from legumes (lentils, chickpeas, various beans) and whole grains (oats, bulgar, couscous, pasta, polenta, and breads from whole grain sources), they are rich in a variety of non-starchy vegetables, and include plenty of fruit. Movements in nutrition that mount spurious claims about diet and health obscure the simplicity of this truth.

....from:
Is Saturated Fat Worse for You Than Sugar? | Biolayne

The last sentence.
 

kennycro@@aol.com

Level 6 Valued Member
from:Setting The Record Straight on Saturated Fats | Biolayne

and following from that:
This is an important point in view of the narrative from the LCHF paradigm that saturated fats are not harmful.
Dr Layne Norton

Norton is one of my favorite guys. I often quote some of his research.

However, Norton isn't a proponent of the Ketogenic Diet (high Fat Diet). Ironically, one of his best friends (Dr Jake Wilson) promotes the Ketogenic Diet based on his research an other in his book...

The Ketogenic Bible

This is a well written book that delves into the Ketogenic Diet

My critique of it would be that there should have been a section of "Ketogenic Diet Training". That due to the fact that training on a Ketogenic Diet requires you training protocol be modified.

Something I learned the hard way over the course of my first year on the Ketogenic Diet. What initially assisted me was a presentation at the...

2015 Albuquerque Strength and Conditioning Clinic

Kurt Escobar, PhDc spoke on...

Carb Up, Carb Down? Strength Training, Body Composition, and a Most Misunderstood Marco

Escobar examined which categories Ketogenic Diet athletes would preform best in: The Phosphate and Oxidative Energy System.

An excellent article the reinforces Escobar's research presentation is...

Complete Guide to Exercise on the Ketogenic Diet | Ruled Me

This article provide the foundation of "How Ketogenic Adapted Athlete" need to train. I have minor thing that I'd like to add to it.

..they still remain the least healthful option for increasing a nutrient in your diet.
Saturated Fats

That is an over simplistic answer to a complicated question.

1) As most know, a high fat/saturated fat diet combined with a high carbohydrate diet creates health issues.

2) High Saturated Fat isn't usually an issue on a Ketogenic Diet; that providing your HDL is high, your Triglycerides are low (your Triglyceride:HLD Ratio falls into the right guidelines), you Particle A LDL is high and your Particle B LDL is low, and your Remnant Cholesterol is in the good area.

3) High Saturated Fat increase LDL. To reiterate, your LDL number along is meaningless with out knowing your Particle A LDL to Particle B LDL.

Physican can prescribe a test to determine you Particle LDL. They never tell you about it let along prescribe the test.

However, you Triglyceride:HLD Ratio number can provide you with that information, as we've discussed.

4) An Cholesterol Fact it older individual with higher Cholesterol live longer. Higher LDL (providing your LDL Particle is good) fight infection and diseases.

5) High Saturated Fat also increases you HDL, something they neglect to tell you about.

there is no evidence of benefit to increasing saturated fats in the diet if they are within target range of ≤10% energy
Standard American Diet

That is true if you are on a Standard American Diet.

If you are on a Ketogenic Diet, you fat intake percentage is 65% plus of your daily caloric intake.

The recommendation (per Dr Jeff Volek and Stephen Phiney) is that around 50% be Mononusaturated, 27% Saturated Fat and 23% Ployunsaturated Fat.

...modifying the composition of those fats...
Modifying Fat Intake Composition

There a definite pecking order. Monounsaturated should compose the greatest percentage, Saturated Fats the second and Polyunsaturates the third.

High Ployunsaturated Fat intake creates health issues. Polyunsaturated Fat is in about everything we eat; we are consuming more then we need.

Case Study Example

Over the last 4 years, I have charted my Blood Lipid Profile Numbers.

Nothing beat practical experience. So, one of the things I do is to vary my Monounsaturated and Saturated percentages to see what happens.

Below are two of those chart numbers (out of my four years of results) based on a Ketogenic Diet.

The numbers in this reading is based on a High Monounsaturated/Moderately High Saturated Diet.

3/25/2016 High Monounsaturated/Moderately High Saturated Fat

1) Total Cholesterol: 170

2) HDL: 115

3) HDL: 45

4) Triglycerides: 55

5) Triglyceride:HDL Ratio: 1.22 (under 2.0 is very good)

4) Remnant Cholesterol: 10 (under 20 is very good)

The numbers in this reading is based on a High Saturated Fat/Moderately High Monounsaturated Fat Diet.

1/10/2019 High Saturated/Moderate Monounsaturated Fat

1) Total Cholesterol: 223

2) LDL: 163

3) HDL: 45

4) Triglycerides: 60

5) Triglyceride:HDL Ratio: 1.33 (under 2.0 is very good)

4) Remnant Cholesterol: 15 (under 20 is very good)

Different Number Essentially Same Outcome

The Prime Numbers of importance are: HDL, Triglycerides, Triglyceride:HDL Ratio and Remnant Cholesterol.

Both of those Blood Profile Reading in the "The Prime Number" category fall into the very good area.

However, few physician (for whatever reason) as well as the general public (due to lack of knowledge) look at "The Prime Numbers".

Disclosure

I am on the Ketogenic Diet due to a Metabolic Condition. I understand how the Ketogenic Diet needs to be implemented and how to train on it. I like the diet.

I'm motivated to stick with it; I've been on the Ketogenic Diet for almost 4 years.

As I previously stated in my post, while I like the diet, I don't advocate it.

That due to the fact that the Ketogenic Diet is so restrictive it is hard for the majority of individual to maintain. The harder something is, the less likely most individual will stick with it.

Thus, the key is to find a diet you can life with.

With that said, some of the same health benefits and weight loss can be achieved with Intermittent Fasting (Norton isn't a fan of this, either).

Nothing to count or fix, just skip a meal every now and then; something we have all done.

Kenny Croxdale
 
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