My health markers after 10 years on a low-carb, high-fat diet

I should have been dead a long time ago, according to some people. But I feel as healthy as ever.
In 2006 I started eating an LCHF diet – low carb and high fat – in other words a keto diet. I’ve now been on it for ten years, so it was time for the big checkup.
What has happened to me during these years? Here are the results from my repeated blood work:
Background
I’m basically healthy. But as a 44-year old dad to two small children, with some sleep deprivation and little time for exercise, and who regularly works 60-hour weeks, this is probably the time when my health should start to fail.
If LCHF doesn’t save me.
I’ve eaten an LCHF diet for ten years, at times very strict, at other times less strict. Plenty of butter, eggs, meat and heavy cream – and vegetables.
For the last two years I’ve also done intermittent fasting, 16:8, on most weekdays (I skip breakfast). Very occasionally I also do one or two full days of fasting.
Results
Here’s a summary of my results.
Comment
The wild rumors about how dangerous LCHF is long term don’t get validated in my blood work. After ten 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)
- Very low insulin levels, measured as C-peptide (probably excellent)
- Low IGF-1 levels (probably great)
- A normal weight and a normal waist circumference
- A low normal blood pressure (excellent)
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 abnormal cholesterol numbers (high triglycerides and low HDL).
My test results also show that the inflammatory level in my 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 50 more years.
Weight
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 intermittent fasting.
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 moderate or liberal LCHF with the addition of 16:8 on weekdays.
What do you think?
What has happened to your health markers on LCHF?
More
Previously
My health markers after eight years on LCHF
Great cholesterol numbers after 4 years on an ultra-strict LCHF diet
71 comments
T3 was at 51 below the low end of OK range at 61. With Sea Iodine it is now 71.
Some experimentation with foods for breakfast has revealed that I work fine on a bowl of rice (blood sugar 83) but surprisingly oats put me at around 110
The problem I have with LCHF is that I cannot find any real long term studies of people on such a diet. All the long living groups of people or Blue Zones do not live on a high fat diet
Something I am enjoying with the LCHF community is that, for the most part, there is an understanding that every person's body is different. We need to play around to find the best way of eating for us individually. I am doing well with LCHF. I hope we who are helped by it respect and support those who aren't.
https://www.dietdoctor.com/concerned-cholesterol-low-carb-read
Here is the overall cholesterol guide.
https://www.dietdoctor.com/low-carb/cholesterol-basics
Hi Joanna, you may be interested in reading our full cholesterol guide - https://www.dietdoctor.com/low-carb/cholesterol-basics
i feel great and i am never going back to the way i use to eat . my age is 49
July 29
I just started LCHF 4 days ago. Started feeling a little sluggish day 3. My cholesterol has always been just over 200 or so for decades. I’m 64 and somewhat active, weigh 155 lbs, 5’7”. Menopause has taken effect on my middle. I have been on statins for decades also. I haven’t checked with my Dr as yet about LCHF. Guess I better. Oh yea, I take blood pressure meds, also. I’ll update soon.
Terri, check this out for how to deal with the sluggish feeling https://www.dietdoctor.com/low-carb/keto/flu-side-effects#ketoflu
If you put Carb to your engine and can't be metabolized, blood sugar rises, your beta cell can't work properly to bring the glucose into cells it means your engine isn't good yet. You relieve symptoms of insulin resistance for 10 years not solve the root cause of it.
2. How about your Homocysteine level ?
3. What's types of your gut microbiome ? Is it a good type ?
4. What's about Cancer risk ?
5.Fats are equal but Carbs aren't equal
1 table spoon of any fats is the same calorie but not for carb
32kcal of broccoli and 32kcal of table sugar affect differently to your body in terms of absorption, hormones and gut microbiome.
Try on yourself and your health will show everything.
Result: lost 170 lbs and kept them off. Additionally, though I cut 95% of starches out 4 years ago, I left a 5% window open in case it was someone's birthday or my adult kids ordered pizza or Chinese food.
A few months ago my best friend died suddenly of uncontrolled t2 diabetes which made me cut that last 5% out.
Over the past 4 years my triglycerides were high. Once I cut out that last 5% of starchy carbs, they dropped to 106 from 186!
All of my lifestyle caused conditions have now resolved: t2 diabetes (a1c is 5.0)...fatty liver is gone, as is hypertension, high bad cholesterol, obesity, and more.