Low-carb diets have been controversial for decades. They were originally demonized by fat-phobic health professionals and the media. People believed that these diets would not only turn you into #Oroboskibo, but also raise cholesterol and cause heart disease because of the high fat content. Who bread and Garri #Epp?
Times are changing and we’ve got to get with the times, ain’t nobody carrying last ooo, at least not under my watch or that of my #Monitoring Spirit #Funlola!

Since the year 2002, so many studies have been conducted on low-carb diets. In almost every one of those studies, low-carb diets come out ahead of the diets they are compared to. Not only does low-carb cause more weight loss, it also leads to major improvements in most risk factors… including cholesterol. Here are the 10 proven health benefits of low-carb and ketogenic diets.

1. Low-carb diets kill your appetite (You will be unconsciously fasting while your body is feasting on your #Orobo)

Hunger is the single worst side effect of dieting. It is one of the main reasons why many people feel miserable and eventually give up on their diets. One of the best things about eating this way is that it leads to an automatic reduction in appetite (Leptin ( satiety hormones levels increase while insulin hunger hormone decreases)

The studies consistently show that when people cut carbs and eat optimal protein and fat, they end up eating much less. In fact… when researchers are comparing low-carb and low-fat diets in studies, they need to actively restrict calories in the low-fat groups to make the results comparable!
Bottom Line: When people cut carbs, their appetite tends to go down and they often end up eating much fewer calories without trying.
2. LCHF leads to more weight loss

Cutting carbs is one of the simplest, sustainable and most effective ways to lose weight.

Studies show that people on low-carb diets lose more weight, faster, than people on low-fat diets… even when the low-fat dieters are actively restricting calories, that’s asides killing themselves at the gym, one thing I’ve learnt is that all calories are not equal.

One of the reasons for this is that low-carb diets tend to get rid of excess water from the body. Because they lower insulin levels, the kidneys start shedding excess sodium, leading to rapid weight loss in the first week or two. Hence you’ll notice results quickly!

In studies comparing low-carb and low-fat diets, those on LCHF  sometimes lose 2-3 times as much weight, without being hungry.

Low-carb diets appear to be particularly effective for up to 6 months, but after that the weight starts creeping back up because people give up on the diet and start eating the same old stuff, that’s why you should make this a lifestyle if you want your results to be permanent!
I make it a point to advice this I am working with to think of low-carb as a lifestyle, NOT a diet. The only way to succeed in the long-term is to stick to it. However, some people may be able to add in healthier carbs after they have reached their goal weight, that one na for ya pocket though, but let me tell u already that that moment of pleasure will just be that, a moment because if u are like me, the pain and discomforts will start almost imm√©diately and you’ll soon enough regret it! Been there, done that and trust me, find some crispy chicken wings to binge on!

3. A greater proportion of the fat lost comes from the abdominal cavity

Not all fat in the body is the same.It’s where that fat is stored that determines how it will affect our health and risk of disease. Most importantly, we have subcutaneous fat (under the skin) and then we have visceral fat (in the abdominal cavity).Visceral fat is fat that tends to lodge around the organs. Having a lot of fat in that area can drive inflammation, insulin resistance and is believed to be a leading driver of the metabolic dysfunction that is so common in today. Now I meet 25-35 year olds struggling with infertility, HBP, PCOS, Diabetes and my first question usually is, what’s your waist line?
I ask this because it gives a picture of what I am dealing with.

LCHF is extremely effective at reducing the harmful abdominal fat. Not only do they cause more fat loss than low-fat diets, an even greater proportion of that fat is coming from the abdominal cavity. Over time, this should lead to a drastically reduced risk of heart disease, type 2 diabetes amongst many of the chronic conditions humans suffer today.
Bottom Line: A large percentage of the fat lost on low-carb diets tends to come from the harmful fat in the abdominal cavity that is known to cause serious metabolic problems.
4. Triglycerides tend to go way down

Triglycerides are fat molecules. It is well known that fasting triglycerides, how much we have of them in the blood after an overnight fast, are a strong heart disease risk factor Perhaps counter intuitively, the main driver of elevated triglycerides is carbohydrate and sugar consumption, especially the simple sugar. ( I promised myself not to address this again but my write up won’t be complete hence…

When people cut carbs, they tend to have a very dramatic reduction in blood triglycerides. I know this from both research and from working with many whoi advice to check their levels before starting and 2 months in and then send to me. When compared to diets low in fats where triglycerides to go up according to the many researches I’ve studied and patients that I work with.
Bottom Line: LCHF is very effective at lowering blood triglycerides, which are fat molecules in the blood and a well known risk factor for heart disease.
5. Increased levels of HDL (the “good”) cholesterol

High Density Lipoprotein (HDL) is often called the “good” cholesterol.It’s actually wrong to call it “cholesterol”… all cholesterol molecules are the same. HDL and LDL refer to the lipoproteins that carry cholesterol around in the blood.

Whereas LDL carries cholesterol from the liver and to the rest of the body, HDL carries cholesterol away from the body and to the liver, where it can be reused or excreted. It is well known that the higher your levels of HDL, the lower your risk of heart disease will be. One of the best ways to increase HDL levels is to eat fat…and LCHF include a lot of yummy fat! Therefore, it is not surprising to see that HDL levels increase dramatically while eating this way while they tend to increase only moderately or even go down on low-fat diets.

The Triglycerides: HDL ratio is another very strong predictor of heart disease risk. The higher it is, the greater your risk of heart disease is.By lowering triglycerides and raising HDL levels, low-carb diets lead to a major improvement in this ratio.
Bottom Line: LCHF is high in fat, which leads to an impressive increase in blood levels of HDL, often referred to as the “good” cholesterol.
6. Reduced blood sugar and insulin levels, with a reversal or major improvements in type 2 diabetes and even type 1 ( Less insulin required)

When we eat carbs, they are broken down into simple sugars (mostly glucose) in the digestive tract. From there, they enter the bloodstream and elevate blood sugar levels.

Because high blood sugars are toxic, the body responds with a hormone called insulin, which tells the cells to bring the glucose into the cells and to start burning or storing it. For people who are healthy, the quick insulin response tends to minimize the blood sugar “spike” in order to prevent it from harming us.

However… many, many people have major problems with this system. They have what is called insulin resistance, which means that the cells don’t “see” the insulin and therefore it is harder for the body to bring the blood sugar into the cells.

This can lead to a disease called type 2 diabetes ( in my own observation, starts presenting as hormonal imbalance or PCOS in women of reproductive age and eventually into full blown diabetes) as most often happens when the body fails to secrete enough insulin to lower the blood sugar after meals. This disease is very common today, afflicting about 300 million people worldwide.

There is actually a very simple solution to this problem… by cutting carbohydrates, you remove the need for all of that insulin. Both blood sugars and insulin go.
I don’t know how to say this again.. I used the allergy definition the other day, it’s so so simply, get rid of that stuff that makes you react in a bad bad and voila, problem solved!

According to Dr. Eric Westman( His write ups and videos ate amazing) who has treated many diabetics using a low-carb approach, he needs to reduce their insulin dosage by 50% on the first day.
I follow many like this doctor, I spend my nights watching their videos and reading and learning. Look him up and you’d be amazed!

In one study in type 2 diabetics, 95.2% had managed to reduce or eliminate their glucose-lowering medication within 6 months. In my own experience, within a few days is actually more apt! But this will only happen if u leave those things that got you into trouble alone! One thing I’ve noticed about Diabetics is that they looooove their food, their starches, their sugar those love their enemy and it’s truly heartbreaking but I have many who have had awesome success albeit the struggle.
I know my Gloria wouldn’t mind me naming her., She’s an awesome lady who has won the battle against her real enemies ooo, not no inlaws in the villa, the enemies in your kitchen pantry is the one you’ve got to fight!

If you are currently on blood sugar lowering medication, then talk to your doctor before making changes to your carbohydrate intake, because your dosage may need to be adjusted in order to prevent hypoglycemia.
Bottom Line: The best way to lower blood sugar and insulin levels is to reduce carbohydrate consumption. This is also a very effective way to treat and possibly even reverse type II diabetes.
7. Blood pressure tends to go down

Having elevated blood pressure (hypertension) is an important risk factor for many diseases. This includes heart disease, stroke, kidney failure and many others.

Low-carb diets are an effective way to reduce blood pressure, which should lead to a reduced risk of these diseases and help you live longer.
Bottom Line: Studies show that reducing carbs leads to a significant reduction in blood pressure, which should lead to a reduced risk of many common diseases.
8. LCHF is the most effective treatment known against metabolic syndrome

The metabolic syndrome is a medical condition that is highly associated with the risk of diabetes and heart disease. It is actually a collection of symptoms:
Abdominal obesity
Elevated blood pressure
Elevated fasting blood sugar levels
High triglycerides
Low HDL levels
The good news is… all five symptoms improve dramatically on a low-carb diet (36, 37).

Unfortunately, the government and major health organization still recommend a low-fat diet for this purpose, which is pretty much useless because it does nothing to address the underlying metabolic problem.
Bottom Line: LCHF effectively reverses all 5 key symptoms of the metabolic syndrome, a serious condition known to predispose people to heart disease and type 2 diabetes.
9. LCHF improve the pattern of LDL cholesterol

Low Density Lipoprotein (LDL) is often referred to as the “bad” cholesterol (again, it is actually a protein). It is known that people who have high LDL are much more likely to have heart attacks. However… what scientists have now learned is that the type of LDL matters. Not all of them are created equal.

In this regard, the size of the particles is important. People who have mostly small particles have a high risk of heart disease, while people who have mostly large fluffy particles have a low risk. It turns out that LCHF actually turns the LDL particles from small to large, while reducing the number of LDL particles floating around in the bloodstream.
Bottom Line: When you eat a diet low in carbohydrates , your LDL particles change from small (bad) LDL to large LDL – which is benign. Cutting carbs may also reduce the number of LDL particles floating around in the bloodstream.
10. Low-carb diets are therapeutic for several brain disorders

It is often claimed that glucose is necessary for the brain… and it’s true. Some part of the brain can only burn glucose. That’s why the liver produces glucose out of protein if we don’t eat any carbs, this is a process called #Gluconeogenesis. But a large part of the brain burns ketones effectively and from experience, the brain (or mine at least) prefers ketones, which are formed during starvation or when carbohydrate is restricted .This is the mechanism behind the ketogenic diet, which has been used for decades to treat epilepsy in children who don’t respond to drug treatment.

In many cases, this diet can cure children of epilepsy. In one study, over half of children on a ketogenic diet had a greater than 50% reduction in seizures. 16% of the children became seizure free.

Very low-carb/ketogenic diets are now being studied for other brain disorders as well, including Alzheimer’s disease and Parkinson’s disease. I actually read a lot about this aspect because my father in-law had some sort of Alzheimer’s. It was difficult for me to influence his diet because he lived in a Care home as Mum in-law had a difficult time taking care of him but one thing we did was ask the Care home to give him coconut oil and this helped tremendously because he stopped progressing and was more responsive. Ideally i would have preferred that I took care of him in our home but unlike Africans, the Older Swedes do not want to bother the young with caring for them in old age, they rather would stay in apartments run by trained nurses and socialise with others them.

To read about how LCHF benefits PCOS and infertility, click the link below and it will take you to my post on the topic.


I understand this is very long, I have been trying to put this down for two day and you can take the same amount to time to read it, no rush just continue from where you stopped the last time.

Education is indeed key and even the bible says that “My people perish for lack of knowledge”.

Hope you enjoyed this and that it’s easy to understand. If you have any questions, ask and I will respond as soon as I can.

Thanks for reading and have a lovely weekend ahead!

Alexandra Ogochukwu Iguh-Caroli


4 thoughts on “The benefits of LCHF”

  1. Thanks for putting this together. You are awesome in all that you do and in the awareness you’ve been creating about keto and it’s benefits.

    Have a lovely weekend too.

  2. Now I have something I can easily share to skeptics of this lifestyle to answer their questions. You broke this down to a very simple terms that anyone can understand.

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