Before and After Six Weeks on an LCHF Diet

Magnus2-650x467

Magnus Karlsson sent me a new update from his LCHF journey. Six weeks have gone by: 

Update

Good evening!

First I want to thank all who are motivating me further with nice comments about me on your website. This support helps me keep up my new life with an LCHF diet. A few weeks ago, when I discovered the Diet Doctor, I was a newly diagnosed type 2 diabetic and short for my weight…. 258 lbs (117 kg), sporting a beer belly that I didn’t want to display.

Now my body is in balance and I keep my blood sugar stable and I’m enjoying the weight loss enormously, although it is expensive as my clothes are now a couple of sizes too big.

I live in France with my wife, where we run a Bed & Breakfast, and we plan to offer our guests this diet as we’re seeing that the interest in feeling good, hopefully long term, and without diabetes, is high.

My goal is to stabilize my blood sugar before Christmas, and to go below 220 lbs (100 kg). I’m already halfway there, as my blood sugar is stable and just ten more pounds (4 kg) to go, and I’ll be there… below 100 kg.

I’m eating an LCHF diet, having some wine and living life as everybody else.

Have a nice evening!

The pictures above are taken with Magnus wearing the same shirt, before and after six weeks on an LCHF diet.

You can find Magnus’s Bed and Breakfast here: Chez Amis B&B

Earlier on Magnus Karlsson’s story

“Hello LCHF – Goodbye Type 2 Diabetes”

21 Comments

  1. Teresa
    That is amazing - especially in just 6 weeks!! Great job!
  2. Jackie
    Well done, it's a great feeling.. I started about two months ago, I didn't have an awful lot to loose, but this way if eating is certainly for me, I don't count carbs, just keep them a lot lower than the fat. I have lost weight and my IBS symptoms have gone. I wanted to ask where are you in France? I live in France and people often ask for a B&B. Keep going!
  3. Jan
    Fantastic Magnus - Well Done

    You are among a whole lot of people who have discovered the great benefits that living the low carb high fat lifestyle can bring.

    Thanks for sharing your journey with us, I am sure it will inspire others.

    Real Food For Your Health - The Low Carb High Fat Way - YES Definitely !

    All the best Jan

  4. eddy
    So I have uncorked a delicious bottle of red Tuscan wine "Tenuta Frescabaldi " so I will raise a glass to this fine fellow and his weight loss.
  5. Glen0
    Wow, It looks like you have lost quite a bit of visceral fat from those photos. You must be feeling like a younger man. Best Wishes
  6. Michelle
    You do look like you've lost a lot of visceral fat and that is what it's all about really. Well done to you. Now, I just need to stick to mine ;)
  7. Hasanah
    Triple wow! Congrats
  8. Bill
    Well done. You look fab. I have lost 2 1/2 stone in just over a year on LCHF. Put a bit back on recently although that I think is due to too much cream and nuts.

    Keep it up, do weights also.

  9. Nan
    A lchf B & B! Wonderful. We will be visiting our next trip to France. Such great progress. Thank you for sharing your experience.

    http://www.sugaraholics.com

  10. Thang
    Great idea Magnus to offer LCHF menu options! I often think to myself, when I am out and about, in need of a feed: Why are there no wheat/grain/sugar free options?

    p..s Well done!

  11. Paul the rat
    J Proteome Res. 2013 Nov 18. [Epub ahead of print]

    Very Low Carbohydrate Diet Significantly Alters the Serum Metabolic Profiles in Obese Subjects.

    Gu Y, Zhao A, Huang F, Zhang Y, Liu J, Wang C, Jia W, Xie G, Jia W.
    Source
    Center for Translational Medicine, and Shanghai Key Laboratory of Diabetes Mellitus, Department of Endocrinology and Metabolism, Shanghai Jiao Tong University Affiliated Sixth People's Hospital , Shanghai 200233, China.

    Abstract
    Emerging evidence has consistently shown that a very low carbohydrate diet (VLCD) can protect against the development of obesity, but the underlying mechanisms are not fully understood. Here we applied a comprehensive metabonomics approach using ultraperformance liquid chromatography-quadrupole time-of-flight mass spectrometry and gas chromatography-time-of-flight mass spectrometry to study the effects of an 8-week dietary intervention with VLCD on serum metabolic profiles in obese subjects. The VLCD intervention resulted in a weight loss and significantly decreased homeostasis model assessment-insulin resistance. The metabonomics analysis identified a number of differential serum metabolites (p < 0.05) primarily attributable to fatty acids, amino acids including branched chain amino acids, amines, lipids, carboxylic acids, and carbohydrates in obese subjects compared to healthy controls. The correlation analysis among time, VLCD intervention, and clinical parameters revealed that the changes of metabolites correlated with the changes of clinical parameters and showed differences in males and females. Fatty acids, amino acids, and carboxylic acids were increased in obese subjects compared with their normal healthy counterparts. Such increased levels of serum metabolites were attenuated after VLCD intake, suggesting that the health beneficial effects of VLCD are associated with attenuation of impaired fatty acid and amino acid metabolism. It also appears that VLCD induced significant metabolic alterations independent of the obesity-related metabolic changes.

    The altered metabolites in obese subjects post-VLCD intervention include arachidonate, cis-11,14-eicosadienoate, cis-11,14,17-eicosatrienoate, 2-aminobutyrate, acetyl-carnitine, and threonate, all of which are involved in inflammation and oxidation processes.

    The results revealed favorable shifts in fatty acids and amino acids after VLCD intake in obese subjects, which should be considered biomarkers for evaluating health beneficial effects of VLCD and similar dietary interventions.

    Reply: #16
  12. sten
    In my opinion the most important medical tests are 1/ to measure the ApoB/ApoA (Apolipoprotein quotient) 2/ fasting insulin. After one year on strict low carb my ApoB/ApoA was down to 0.63.
    The importance of the number was established through the worldwide InterHeart study that was presented in the Lancet 2004. Over 15,000 heart attacks worldwide were analyzed (with matched healthy controls) and the main finding was that this number stood in direct proportion to the risk of heart attack. The higher the greater the risk.
    Only smoking came near as risk factor, yet smoking showed to be a lower risk factor...
    http://www.medscape.com/viewarticle/783227

    Normal risk is ApoB/ApoA between 0.7 and 0.9 and elevated risk above 0.9.
    I had suffered from severe angina with night episodes for 6 years before I went low carb high fat in December 2011, meaning my number was probably well over 0.9 at that time, but it was never measured as my doctor or I did not know about it although the main research was presented 2004.
    LDL and total cholesterol did not even reach consideration in the study results that showed 9 risk factors in total, yet my doctor insisted to lower LDL with statins.

    The ApoB/ApoA is the same as the number of LDL particles divided with the number of HDL particles, which means the effect of fewer and larger safe LDL particles is reflected in a lower number and many small dangerous LDL particles show up in a high number. High carb food results in more and smaller LDL particles and high triglycerides while low carb gives fewer and larger (fluffy) safe LDL particles and lower triglycerides.
    My doctor did not have a clue about this quotient and what it meant. But at least he arranged the tests when I asked for them.

    Regarding fatsing insulin, it was not measured or reported in above study but this other study showed a very strong risk correlation between CHD and high fasting insulin: http://www.plosmedicine.org/article/info%3Adoi%2F10.1371%2Fjournal.pm...

    One take home is that LDL and total cholesterol are useless markers, and low carb improve the real risk markers: High fasting insulin is associated either with near diabetes or a high carb intake.

    Low carb eating promptly reduces fasting insulin significantly as per for instance this study:
    http://jn.nutrition.org/content/132/7/1879.long
    After one year LCHF my fasting insulin was 8.8, and I aim to lower it further !

    Reply: #19
  13. Paul the rat
    PLoS One. 2013 Nov 4;8(11):e78765. doi: 10.1371/journal.pone.0078765.

    Ketogenic diet improves forelimb motor function after spinal cord injury in rodents.

    Streijger F, Plunet WT, Lee JH, Liu J, Lam CK, Park S, Hilton BJ, Fransen BL, Matheson KA, Assinck P, Kwon BK, Tetzlaff W.
    Source
    International Collaboration on Repair Discoveries (ICORD), Blusson Spinal Cord Center, Vancouver, British Columbia, Canada.

    Abstract
    High fat, low carbohydrate ketogenic diets (KD) are validated non-pharmacological treatments for some forms of drug-resistant epilepsy. Ketones reduce neuronal excitation and promote neuroprotection. Here, we investigated the efficacy of KD as a treatment for acute cervical spinal cord injury (SCI) in rats. Starting 4 hours following C5 hemi-contusion injury animals were fed either a standard carbohydrate based diet or a KD formulation with lipid to carbohydrate plus protein ratio of 3:1. The forelimb functional recovery was evaluated for 14 weeks, followed by quantitative histopathology. Post-injury 3:1 KD treatment resulted in increased usage and range of motion of the affected forepaw. Furthermore, KD improved pellet retrieval with recovery of wrist and digit movements. Importantly, after returning to a standard diet after 12 weeks of KD treatment, the improved forelimb function remained stable. Histologically, the spinal cords of KD treated animals displayed smaller lesion areas and more grey matter sparing. In addition, KD treatment increased the number of glucose transporter-1 positive blood vessels in the lesion penumbra and monocarboxylate transporter-1 (MCT1) expression. Pharmacological inhibition of MCTs with 4-CIN (α-cyano-4-hydroxycinnamate) prevented the KD-induced neuroprotection after SCI,

    In conclusion, post-injury KD effectively promotes functional recovery and is neuroprotective after cervical SCI. These beneficial effects require the function of monocarboxylate transporters responsible for ketone uptake and link the observed neuroprotection directly to the function of ketones, which are known to exert neuroprotection by multiple mechanisms.

    Our data suggest that current clinical nutritional guidelines, which include relatively high carbohydrate contents, should be revisited.

  14. Paul the rat
    On of the mechanisms why LCHF is good for your heart

    Ann N Y Acad Sci. 2009 Aug;1171:377-84. doi: 10.1111/j.1749-6632.2009.04704.x.

    A ketogenic diet increases succinic dehydrogenase activity in aging cardiomyocytes.

    Balietti M, Fattoretti P, Giorgetti B, Casoli T, Di Stefano G, Solazzi M, Platano D, Aicardi G, Bertoni-Freddari C.
    Source
    Neurobiology of Aging Laboratory, Italian National Research Centers on Aging, Ancona, Italy. m.balietti@inrca.it
    Abstract
    Impairment of energy metabolism and an increase of reactive oxygen species (ROS) production seem to play a major role in age-related apoptotic loss of cardiomyocytes. Succinic dehydrogenase (SDH) is an important marker of the mitochondrial capability to provide an adequate amount of ATP. Moreover, because of its unique redox properties, SDH activity contributes to maintain the reduced state of the ubiquinone pool. Recent reports have shown that ketone body intake improves cardiac metabolic efficiency and exerts a cardioprotective antioxidant action, we therefore performed a cytochemical investigation of SDH activity in cardiomyocytes of late-adult (19-month-old) rats fed for 8 weeks with a medium-chain triglycerides ketogenic diet (MCT-KD). Young, age-matched and old animals fed with a standard chow were used as controls. The overall area of the precipitates (PA) from SDH activity and the area of the SDH-positive mitochondria (MA) were measured. The percent ratios PA/MA and MA/total myocardial tissue area (MA/TA) were the parameters taken into account. We found that PA/MA was significantly higher in young control rats and in MCT-KD-fed rats versus late-adult and old control rats and in young control versus MCT-KD-fed rats. MA/TA of MCT-KD-fed rats was significantly higher versus age-matched and old control rats and tended to be higher versus young control rats; this parameter was significantly higher in young versus old control rats.

    Thus, MCT-KD intake partially recovers age-related decrease of SDH activity and increases the myocardial area occupied by metabolically active mitochondria. These effects might counteract metabolic alterations leading to apoptosis-induced myocardial atrophy and failure during aging.

  15. jamie
    Way to go Magnus . very inspiring . Hi to all who post , I am very new to this , and am looking to find some clarity on the ratio of fats to protien to veg , I should be consuming at each meal .Is this posted somewhere here ? I am technology challenged , so perhaps I'm just not linking to the correct sites that clearly spell this out for me . I have just been diagnosed with a carbohydrate induced fatty liver . I have been on this LCHF diet now for thee weeks , and have noticed some changes . There has been some moments of light headedness , mild headaches and a mild dull ache in my back near my liver location , of which I have not experienced before . I have enjoyed some weightloss .I have been turned on to this by my Pharmacist , whom I trust with his good judgement . He knows that any kind of drug therapy is not an option ."My Big Fat Diet" was what he recomended and that brought me here . All of this info is totally cool , just need more to link it all together . Thanks in advance , and pass the fat
    Replies: #17, #18
  16. Murray
    Nice find. It seems China does not have a pharmaceutical industry deploying every imaginable means (and then some) to prevent research like this from being conducted or published.
  17. Zepp
    Well Jamie keep read and learn.. its almoste about eating real food.. less carbs and some more fats!

    First of all read this;

    http://www.dietdoctor.com/lchf

    Then comes the truble to recon whats "real food", and for you to chose low carb and high fat variants of those food stuffs!

    Mayby this can sort somthing out for you?

    http://lowcarbdiets.about.com/od/lowcarb101/a/firstweek.htm

    And then pick your favorites, to make it work for long time life style changes!

    http://authoritynutrition.com/101-healthy-low-carb-recipes/

    And why!

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

    http://www.diabetesincontrol.com/index.php?option=com_content&vi...

    It make one focus and keep it there becuse you should make a life style change!

    Its not that difficult.. its more about a mind shift.. like passing 90% of the food stuff in the shop and go for the real food.. mostly in the fresh food shelfs!

  18. Murray
    Jamie, it sounds like you may have a deficiency of salt. Eating something salty clears lightheadedness for me when I fast for a day or two. When one goes LCHF, the kidney generally goes from retaining salt to allowing salt to pass. Especially if you have switched from processed food to real food,, you may not be consuming sufficient salt. If your lower back pains are in the kidney area, this could indicate the formation of salt crystals in the kidney, which is sometimes a symptom for people who have high salt reserves, fast and drink insufficient water and don't move around enough. So you might try adding some salt, drinking water and moving around more. To get 2500 mg of sodium when you are not eating processed foods, that means a full teaspoon of pure sodium chloride salt. The ratio of sodium in sea salt is generally less. So you might want to look into salt.
  19. Murray
    Sten, I expect a reason the ratio is important is related to the activity of cholesterol ester transfer protein (CETP). This forms a bridge between an HDL particle and an LDL particle, and results in the transfer of cholesterol from the HDL to the LDL.

    Ironically, the dogma-blinded big Pharma-influenced researchers naturally concluded CETP must be bad, as it lowers HDL cholesterol and raises LDL---what could be worse? They overlooked research that found people with impaired CETP activity had higher CVD mortality rates, and so they have been searching for drugs to impede CETP. I read this past week that one company's research on such a drug was abandoned because of the side effect of elevated blood pressure and inflammation.

    So how could CETP be good? My hypothesis is that it helps ensure LDL particles remain large and resistant to oxidation and don't become small dense oxidized LDL particles. So a highly relevant ratio would be the number of HDL particles with adequate cholesterol, in proportion to the number of LDL particles, and the number of small dense LDL particles being made (as a result of high carb diet). Fasting insulin would measure whether carbs are too high for the individual's metabolism, which would result in production of lots of small dense LDL. Then there is the glycation damage, the turning on of inflammation genes in the endothelium, etc., etc. from blood sugar spikes.

    Paradoxically, a high HDL cholesterol number with low LDL cholesterol number might indicate impaired CETP activity.

  20. Paul the rat
    Enjoy your rolled oats eddy ! (do they supply a little sachet with metformin in the box of oats yet)

    Diabetes Care. 2013 Dec;36(12):4166-71. doi: 10.2337/dc13-0325.

    Glycemic Index, Glycemic Load, Carbohydrates, and Type 2 Diabetes: Systematic review and dose-response meta-analysis of prospective studies.

    Greenwood DC, Threapleton DE, Evans CE, Cleghorn CL, Nykjaer C, Woodhead C, Burley VJ.
    Source
    Corresponding author: Darren C. Greenwood, d.c.greenwood@leeds.ac.uk.

    Abstract
    OBJECTIVE Diets with high glycemic index (GI), with high glycemic load (GL), or high in all carbohydrates may predispose to higher blood glucose and insulin concentrations, glucose intolerance, and risk of type 2 diabetes. We aimed to conduct a systematic literature review and dose-response meta-analysis of evidence from prospective cohorts. RESEARCH DESIGN AND METHODS We searched the Cochrane Library, MEDLINE, MEDLINE in-process, Embase, CAB Abstracts, ISI Web of Science, and BIOSIS for prospective studies of GI, GL, and total carbohydrates in relation to risk of type 2 diabetes up to 17 July 2012. Data were extracted from 24 publications on 21 cohort studies. Studies using different exposure categories were combined on the same scale using linear and nonlinear dose-response trends. Summary relative risks (RRs) were estimated using random-effects meta-analysis. RESULTS The summary RR was 1.08 per 5 GI units (95% CI 1.02-1.15; P = 0.01), 1.03 per 20 GL units (95% CI 1.00-1.05; P = 0.02), and 0.97 per 50 g/day of carbohydrate (95% CI 0.90-1.06; P = 0.5). Dose-response trends were linear for GI and GL but more complex for total carbohydrate intake. Heterogeneity was high for all exposures (I(2) >50%), partly accounted for by different covariate adjustment and length of follow-up.

    CONCLUSIONS Included studies were observational and should be interpreted cautiously. However, our findings are consistent with protective effects of low dietary GI and GL, quantifying the range of intakes associated with lower risk. Future research could focus on the type of sugars and other carbohydrates associated with greatest risk.
    PMID: 24265366 [PubMed - in process]

  21. Lez King - New Zealand
    Hi Magnus- good on you. I am similar- 60 yrs old- have a knee that is getting replace Dec 16th so no excercis- I sit down all day- I am alert- never hungry- and have lost 10 kgs in 30 days- You know how- the LCHF eating plan-

    All my life I have been up and down in weight- tried most things- gym, weights -sure that kept the weight down but when you stop on it goes- now no excercise - losin n2/3 lb of fat every 24 hours- when my body needs energy it goes and takes it from fat stores- I never have food craving.

    Even have wine and Jack Daniels...awesome.

    I try to tell others - my wife is on it and my daughter - they are losing 1-2 kgs per week

    Keep it up....

    Lez King from New Zealand go the Kiwi league team in world cup final this weekend in England!!

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