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6/10/19 11:55 A

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Thanks for the links, James Good info

The moment you're ready to quit is usually the moment right before a miracle happens......Don't give up!

"I'm not in competition with anybody...I hope we all make it!"





PST.. Sunny Southern CA High Desert
Mari


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-JAMES-'s Photo -JAMES- Posts: 14,247
6/10/19 9:29 A

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Some folks come to Keto fearing the fat, so many calories in fat. Yes that is true, but so what? The point isn't to eat the most weight of food, and carbs have fewer calories per gram.

You might think your stomach won't feel full from eating less weight of stuff, but actually your hunger goes down and is more even when you eat more fat.

As if that isn't enough, people then look to saturated fats as being a villain for heart disease, or cholesterol being a villain. But I've found yet more articles from the National Institute of Health to ease ones fears about saturated fats and cholesterol in food:
www.ncbi.nlm.nih.gov/pmc/arti
cles/PMC6
024687/


A little quote from that page:
"To date, extensive research did not show evidence to support a role of dietary cholesterol in the development of CVD (Cardio Vascular Disease)."

I've posted links to Dr. Davis articles on carbohydrates increasing internal cholesterol generation, which is what statin drugs try to reduce, but here is one from the National Institute of Health:
www.ncbi.nlm.nih.gov/pmc/arti
cles/PMC1
479303/

and a little quote from that page:
"Results suggest that there is a complex and predominantly unfavorable effect of increased intake of highly processed carbohydrate on lipid profile, which may have implications for metabolic syndrome, diabetes, and coronary heart disease."

So yet more support that eating carbs impacts internal lipid (fat) profile in a negative way. Not the fat you eat.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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PIPPAMOUSE's Photo PIPPAMOUSE Posts: 4,765
3/28/19 11:32 P

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Great info. Thanks James.

Alesha
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3/28/19 10:18 A

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A few more things I bumped into on cholesterol.
Here from "Pharmacy Times", I have no idea how reputable that association is, but it should be a place more interesting in promoting statins, though I don't get that sense from the article:
www.pharmacytimes.com/publica
tions/iss
ue/2017/december2017/four-com
mon-c
holesterol-misconceptions


I pull just a few lines out:
"For many years, nutritionists warned that eating a diet high in cholesterol would increase cholesterol levels in the body and elevate the risk of heart disease. Although this is still a slight area of controversy among health experts, evidence suggests that this may not be the case."

and:
"In the 2015-2020 US Dietary Guidelines, the previous recommendation of limiting dietary cholesterol to 300 mg per day was removed.:

Now this doesn't mean eat trans-fats willy-nilly, there are still what I consider to be unhealthy fats, but dietary cholesterol doesn't seem to be the villain it was once thought to be.

Here is the US dietary guideline referred to in that link above:
health.gov/dietaryguidelines
/2015/reso
urces/2015-2020_Dietary_Guid
elines
.pdf

and on page 31 it doe mention the removal of the 300 mg dietary cholesterol limit per day.



James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
-JAMES-'s Photo -JAMES- Posts: 14,247
3/27/19 2:37 P

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PIPPAMOUSE, thanks for that link in your previous post. A great article on cholesterol!
- - - - - -

Well with something like 80 to 85 percent of cholesterol made in the liver, and 15 to 20 percent from diet, and statin drug like crestor using an enzyme to stop the liver's over production of cholesterol, it is pretty clear to me that the major high cholesterol problem for most folks is what is going on in the liver, not from diet.

But to put some numbers on it, how much cholesterol does a healthy liver generate, and how much is from diet, and if you eat Keto (with all that fat!) just how much more cholesterol are you consuming eating Ketogenically, and can you still get the fat in without the cholesterol by focusing on so called "healthy fats"?

This article from Harvard Medical School says a healthy person has about 1000 mg of cholesterol a day, 800 from the liver, and 200 from diet.
www.health.harvard.edu/heart-
health/ho
w-its-made-cholesterol-produc
tion-
in-your-body


Let me look at what one website said for one typical Keto day:
Breakfast: Bell pepper stuffed with cheese and eggs.
Lunch: Arugula salad with hard-boiled eggs, turkey, avocado and blue cheese.
Dinner: Grilled salmon with spinach sauteed in coconut oil.

Lets assume 2 eggs in breakfast, and 20 grams of cheese
Lets assume 1 egg in lunch, half an avocado, and 20 grams of blue cheese
Lets assume 6 ounces of steak, two cups of spinach, and that you end up consuming two tablespoons of butter with the steak once grilled.

I'll look at milligrams of cholesterol and LDL type.
Three eggs, about 600 mg cholesterol
20 grams of cheddar cheese, 20 mg
20 grams of blue cheese, 15 mg
6 ounces of sirloin steak, 80 mg
two tablespoons of butter, 60 mg

So 775 mg of cholesterol, yes rather high if 200 is the target. But that Harvard Medical School article said:
"If you eat only 200 to 300 milligrams (mg) of cholesterol a day (one egg yolk has about 200 mg), your liver will produce an additional 800 milligrams per day from raw materials such as fat, sugars, and proteins."

If you eat only 200 to 300 mg a day ... sounds like more is not a problem, is says "only" 200 to 300. My thoughts on the liver producing the additional 800 more from fat, sugars and proteins, is that the liver has to go out of its way to generate that much more cholesterol because the body must have it. Look at what it's making the cholesterol from.

So what about the HDL/LDL in that fictitious day with 775 mg of total cholesterol (still didn't eat 1000 mg even with all the eggs and cheese and butter)?

Food (mg total / mg HDL / mg LDL)
Three eggs(600/ ? / ?)
20 grams of cheddar cheese (20 / ? / ?)
20 grams of blue cheese (15 / ? / ?)
6 ounces of sirloin steak (80 / ? / ?)
two tablespoons of butter (60 / ? / ?)



Edited by: -JAMES- at: 3/28/2019 (10:23)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
PIPPAMOUSE's Photo PIPPAMOUSE Posts: 4,765
3/21/18 3:08 P

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This was a write up that I really found helpful. www.ruled.me/the-ketogenic-d
iet-and-ch
olesterol/


Alesha
Minnesota
Central time zone


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-JAMES-'s Photo -JAMES- Posts: 14,247
3/21/18 11:42 A

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I'm collecting some links here on high cholesterol in the body. Feel free to comment.

From Dr. Davis, author of "Wheat Belly":
www.healthcentral.com/article/carboh
yd
rates-and-cholesterol

"Thereís actually a powerful relationship between carbohydrates and cholesterol."

From Harvard Medical School:
www.healthline.com/nutrition/saturat
ed
-fat-good-or-bad

"The biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your dietónot the amount of cholesterol you eat from food."

From Harvard Medical School:
www.health.harvard.edu/heart-health/
ch
olesterol-whats-diet-got-to-do-with-it

"Only about 10% to 20% comes from what you eat. So for most people, dietary cholesterol doesn't have much of an effect."


From healthline:
www.healthline.com/nutrition/saturat
ed
-fat-good-or-bad

"Saturated fats have been assumed to cause heart disease by raising cholesterol in the blood. However, no experimental evidence has ever directly linked saturated fat to heart disease."

From WebMD:
www.webmd.com/cholesterol-man
agement/q
a/how-does-highdensity-lipopr
otein
-hdl-cholesterol-reduce-the-risk-
f
or-heart-disease


"HDL reduces, reuses, and recycles LDL cholesterol ..."
"HDL cholesterol scrubs the wall clean and keeps it healthy"

Edited by: -JAMES- at: 7/28/2019 (08:34)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
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