OT Health & Fitness Crew

Egg whites.

Cholesterol is more genetic than anything. I've got a sister who can eat mcdonalds for 4 meals a day for a month and her cholesterol numbers will be pristine.

Just eat whole, clean, minimally processed foods. Plenty of meat, fish, eggs, vegetables, and whole fruit. It really isn't that hard. If you have to open a bag or a box to eat it, you probably shouldn't.

First: Dietary chol does not impact blood chol. This myth needs to die.

Second: Typical total chol tests are worthless, and widely regarded as outdated, but change is slow.

Third: If you want a REAL test, then you need an LDL-P test, which is a true measure.

Long story short, you can have a great report on your typical chol test and be near a heart attack, you can have a horrible test and be just fine. LDP-P is what really matters.

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I know it's anecdotal, but I dont think cholesterol or saturated fat is bad at all. I also remember reading that cholesterol is actually good for brain functions and they think the low cholesterol diets are what's leading to increasing Alzheimer's.

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Correct.

Cholesterol is also vital to hormone production. And every man over 35 needs to be more concerned about Testosterone than any BS cholesterol test.

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eat more at lunch and breakfast and less at dinner

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This does not matter.

Saturated fats are bad and you should avoid them. You should never consume more than 20 grams of saturated fat per day on average.

It's a heart killer.

Mediterranean diet. Olive oil instead of butter. Grilled fish and meats.

Whole eggs contain the good type of cholesterol, continue to eat them.

Fat's are actually quite good for you and your body. I think the 90's fad of everything being non-fat to low fat is starting to fade.

What you need to stay away from is processed foods, oils, carbs.

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eat more at lunch and breakfast and less at dinner

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Yeaaaaa that doesn't do anything

As far as the transition to a low-carb approach, I help tons of people who mess this up and try to move too fast.

Here's what I usually recommend, and it almost always works.

4wks on a isocaloric diet (equal % of calories from carbs, protein, fat). Probably puts you around 150-175g of carbs a day (depending on your total cals).

Every week thereafter, take out 20g of carbs and replace calories with fat. Protein stays constant.

After 4 more weeks, you are down to around 80g of carbs, which is spitting distance away from starting a keto approach.

But instead of jumping more, you are gonna chill at around 80g of carbs a day and assess how you feel and perform for about 2wks.

Feeling great, then lower to 50g a day for 6wks.

How are you feeling, looking, sleeping, performing?

Great? Then keep it up.

This transition makes it easier, results in minimal "low carb flu" and helps you determine whether you are someone who does better on moderate carbs vs. low. These people do exist, and they usually are poor fat digesters.

Bro in law ate high fat diet all his life. Lots of eggs, mayo, ice cream, red meat, fried foods. He is in his 50s and had a heart attack this week.

He is still in hospital, after surgery but is very lucky. One of his blocked arteries was very close to what the cardiologists call the widow maker.

His bad cholesterol is 130. Cardiologists said they don't like to see anyone with bad cholesterol above 100. Now that he has had a heart attack, they say he must keep it below 70. Said he has no choice now. If he doesn't keep it below 70, he won't live much longer.

Said he must change diet, he has no choice (unless he chooses death). He is about 5'9" 200 lbs.

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That's some shitty broscience right there

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Broscience is always shitty