My health markers after eight years on LCHF

Scary stuff - or?

Scary stuff – or?

In the summer of 2006, I started eating an LCHF diet and since then I have continued to do so. It has now been eight years and I decided it was time for a thorough checkup.

According to certain fat and meat phobics, I should have been dead a long time ago. Personally, I’m planning to hang in there for about 50 more years. So who’s going to be right?

Here’s the result from my recent blood work:


I’m basically healthy. But as a 42-year old dad to a small child, with some sleep deprivation, and who regularly works 60-hour weeks, this is probably the time when health should start to fail.

If LCFH doesn’t save me.

I’ve eaten an LCHF diet for eight years, at times very strict, at other times less strict. Plenty of butter, eggs, meat and heavy cream – and vegetables. For the last six months I’ve also done intermittent fasting, 16:8, on most weekdays ( I skip breakfast).


Here’s a summary of my results 2007-2014.


Click on image to enlarge.

The recent test results are in the colored columns. Numbers converted to US units to the right.


The wild rumors about how dangerous LCHF is long term, don’t get validated in my blood work. After eight years on LCHF they are excellent, just as when I started. There simply aren’t any big changes during these years.

Many things are typical and the trends are also confirmed in studies on low-carb diets:

  • Low triglycerides (good)
  • Excellent HDL cholesterol levels
  • Nice ApoB/AI ratio
  • A low fasting blood sugar and a low HbA1c (good)
  • Low, but normal, insulin levels, measured as C-peptide (probably excellent)
  • A normal weight and a normal waist circumference
  • A low and good blood pressure

To summarize, all problems associated with the metabolic syndrome and type 2 diabetes usually improve on LCHF. Obesity, high blood pressure, high blood sugar, high insulin levels and dangerously disturbed cholesterol numbers (high triglycerides and low HDL).

My test results also show that the inflammatory level in the body – as measured CRP – is non-detectible on all test occasions.

With these results in mind the fantasy talk about long-term risks with LCHF doesn’t seem to be valid,  at least not in my case. Perhaps you’ll have to put up with me for about 50 more years.


I’ve kept my weight at a normal weight level effortlessly and without any calorie counting during these years. I’ve gone up and down a few pounds within the normal range.

During my experiment with a strict LCHF diet and ketone measuring, I lost 12 lbs/5 kg. They came back when I returned to liberal LCHF, but disappeared again when I added 16:8.

My experience is that the latter is clearly the easier alternative. At least if you’re like me, and not that sensitive to carbohydrates. So I will continue with liberal LCHF with the addition of 16:8 on weekdays.

What Do You Think?

What has happened to your health markers on LCHF?


Great Cholesterol Numbers After 4 Years on an Ultra-Strict LCHF Diet


LCHF for Beginners

Diabetes – How to Normalize Your Blood Sugar

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  1. Zepp
    Let it go at least a half year more.. or wait till you dont lose any more weight.

    In the meantime your body repair it self.. as good as it can.

    Total cholesterol says nothin.. LDL says nothing.. your HDL has gon up.. thats a good sign and your trg has gone down, its altso good.

    And moste importatante.. the ratio Tot/HDL is improving.

    Low HDL is mostly a sign of metabolic syndrome.. mine is like yours.

    And to that one add other riskfactors like central obesety, high bloodsugar, high blood presure and parents that got CVD!

  2. Bee
    Big supporter/follower of the LCHF lifestyle, as are my parents. My mother (62) has recently had her bloods done and before LCHF (2014), she had triglycerides of 0.8 and after a year of lchf she is now at 1.5. Her LDL has also increased (5.2) but HDL down slightly (1.8) and her doctor is freaked out (of course he wanted to put her on statins) and she's since concerned about the rise in triglycerides. Your results show a similar increase after a year and then subsequent drop the year after. She's not overweight (never has been) and exercises regularly but expected her triglycerides to be the same, not higher. What is your opinion? Do you think she continues LCHF and test again in a year or 6 months? (I think she'll be fine but for the first time, she's doubting the diet)...
  3. Jason
    How did you more than double your Vt. D in 2 years?


  4. RJR
    "Curbing carbohydrates is more effective than cutting calories for individuals who want to quickly reduce the amount of fat in their liver...."

    Reminded me that geese are stuffed with grain to fatten their livers. Geese are not necessarily a model for human metabolism but maybe this is an inverted argument for LCHF...

  5. Alex Schaap
    Thanks for sharing. Good someone mesures! I do not mesure but live on on LCHF and 2:5 diet way of eating for two years. Getting faster (running) and fitter all the time since (Male 61 years)
  6. Chris
    Nigel don't be a Nigel. Sorry about your childhood. Get a life (on a high processed carb diet) if you dare.
  7. Naomi
    I've been eating LCHF since February 2013 and using intermittent fasting (daily 17:7, roughly). My carb levels probably vary somewhat, though I never eat added sugars or grains, and I run serum ketone levels from 0.9 to 1.9 mmol/L. My latest HDL was 118 (highest my internist had seen) with LDL of 35, triglycerides of 30, and hsCRP of 0.5. I'm a 61-year-old female, and it sure works for me.
  8. The Zero Carb Diet Forum
    Hi there, I live a zero carb lifestyle and I have created a zero carb diet forum and message board for everyone within this community, so we have a place to share information. Please accept my link here. Thanks!
  9. 2 comments removed
  10. Blob
    Your blood test results are actually pretty bad. You are heart-attack-proof with LDL under 70. Most vegans get this result without even trying. Babies have LDL under 70 — and our primate cousins are under 70. Societies without heart disease epidemics are under 70. The “normal” for Americans, is actually abnormal.
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