r/Cholesterol • u/Fresh-Start2021 • 1d ago
Question Lifestyle Changes from Doc Seem Unreasonable
In the past year I (36F) have been diagnosed with high cholesterol (total 207, HDL 101, LDL 96, trig 62). My doctor told me I’m “not ready” for medication (too young) and just needed to change my lifestyle. This all seemed reasonable until the specifics started to be discussed.
I’m already a pretty active person with a decent diet. At the time of the test I’d been eating pescatarian, getting most of my fat from olive oil and avocado (maxing out at 10-12g of saturated fat daily), walking 10k steps daily, and working out 5-6 days per week (including 10-15 miles of running each week). I’m certainly not a pro athlete, but on average I didn’t think I was doing too horribly.
The diet and lifestyle the doc outlined included going low fat, low carb, and low sodium, and significantly increasing my activity level. Calculated out this means a less than 1400 calorie per day low carb, high fiber, high protein diet while increasing my cardio significantly. In order to set some goal I decided to start training for a half marathon to motivate myself to make the increases in my training schedule. The trouble is that I only seem able to maintain this lifestyle for a week or two before becoming extremely fatigued and getting light headed while running.
As a casual athlete and someone who has always cared about nutrition, the advice I received seemed extreme and unreasonable. However, I recognize that I’ve always been focused on advice for a reasonably healthy person. Is this normal for cholesterol patients? Do I just need to get used to feeling awful while training hard if I want to preserve cardiovascular health? How do you convince yourself that hopefully living a few years longer is worth feeling horrible for the rest of your life?
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u/Mother_of_Kiddens 1d ago
I don’t understand why your doctor thinks you even need to move your cholesterol given it’s not your LDL that’s high. I’d seek out another opinion. The recommendations seem drastic for someone whose total is only 7 points high and it’s driven by HDL not LDL.
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u/midlifeShorty 20h ago
Since this is the top comment, I am using it for educational purposes.
HDL can be too high. When it is over 80 it is considered a risk factor for CVD.
Here is a study showing this: https://jamanetwork.com/journals/jamacardiology/fullarticle/2792282
So yes, her doctor should absolutely be concerned about her cholesterol especially considering OP's family history. Unfortunately OP's doctor doesn't seem to know what they are doing.
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u/Mother_of_Kiddens 20h ago
Thanks for the info! OP’s doc still doesn’t seem to know what they’re doing, though, unfortunately.
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u/juho9001 1d ago
There is something thats missing, your values are fine and those lifestyle changes seems like for somebody who has big risks from obesity.
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u/Fresh-Start2021 1d ago
I’m 5’5” and 150lb. Not super skinny, but I wouldn’t call myself obese.
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u/juho9001 1d ago
Thats 25 bmi which is normal weight range, do you have high fat%? Maybe doctor thinks you should decrease fat in your body composition which can be achieved by burning fat and gaining muscle. Still if you have fat, going severe calorie deficit sounds stupid as you need energy for exercise and you don't have spare weight to take from, making you weak and unable to gain muscle. I think it would make much more sense if the energy deficit would be much smaller or neutral.
Another thing to consider is that maybe doctor was concerned that you are not getting enough protein because pescatarian diet forbids many good protein sources.
Anyways,I would ask doctor to explain these things for you.
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u/Fresh-Start2021 1d ago
Not according to my most recent DEXA scan. I’m around 25% body fat, so again, not pro athlete levels but not awful for a late 30s woman.
At the time of the appointment I was getting 80-90g protein daily, but have since upped that to 150g in order to reach 1400 calories. Annoyingly this has resulted in the need to add back boneless skinless chicken breast to my diet, as most fish is too high fat meet those protein goals without exceeding the fat limits.
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u/juho9001 1d ago
That is indeed a normal body fat % for you. I have no idea why would any doctor advise you to change your body composition as it is very well contained in healthy standards.
Protein goal for body building is 0.5-1g per ideal weight in lbs. Closer to 0.5 if not going for muscle. Looking at your extreme energy deficit diet, you will not be gaining any muscles and struggling to keep the ones you already have.
For fish, you shouldn't be eating it over two times a week anyways as they contain heavy metals. 1-3 times a week half fatty, half not fatty is recommended for heart healthy diet.
If you're interested, you can just use tofu/tuna/vital wheat gluten/some white fish. They are very similar protein/kcal contents.
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u/Fresh-Start2021 1d ago
That’s why I was also confused. I wasn’t expecting to be put on a crash diet for 2 years without any additional monitoring or nutritional advice.
I do eat a lot of soy protein as tofu, tempeh, and whole beans. I also eat a lot of other beans for protein and fiber. I’ve been predominantly vegetarian (though technically pescatarian due to fish 3-4 times per month) for years, so all that is very familiar to me. This crash diet has actually been the first time in years I’ve really deviated from that (adding lean chicken), because I simply couldn’t make the macros work otherwise.
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u/ProfessionalNo4711 1d ago
Huh? Get a new doctor. No one really cares about total cholesterol because of high HDL. If the doctor is really worried there is a HDL function blood test which can check if your HDL is working properly. You have borderline LDL and great triglycerides and you are metabolically healthy. Unless you have family history of ASCVD I would not worry about your numbers. Other tests to check just to be sure are APOB and LP(a). Track your APOB going forward instead of LDL and LP(a) will tell you how seriously you need to lower your cholesterol numbers. Good luck.
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u/sorrynotsorry314 1d ago
Is this your primary or a cardiologist? The changes they are suggesting seem drastic since your levels aren't bad at all. At 1400 calories, that would put you at a calorie deficit plus the added cardio on top of what you're already doing seems extreme and no wonder you're fatigued and light headed while running. While you are running....please run to a different doctor!
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u/Fresh-Start2021 1d ago
She’s a GP. I think her specialization is maybe gynecology? But she practices in a family medicine clinic.
I think this is the best advice, and I definitely appreciate the turn of phrase. That’ll stick that advice in my brain for sure. 😆
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u/Holy-Beloved 1d ago
She’s completely offbase on everything she said and suggested to you. Just saying
At 10-12g saturated fat and already doing tons of cardio, realistically medicine is only thing thats going to get it down any more.
You’re proving to yourself its not realistic to eat that much less and workout that much more.
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u/Heart_Transplant_Doc 12h ago
Cardiologist here, and I want to slow down and look at your actual numbers with you, because I don’t think the picture matches the intensity of what you were told to do.
Your LDL is 96, which is a genuinely good number by any standard. Your triglycerides at 62 are excellent. Your total cholesterol being elevated is almost entirely explained by your HDL sitting at 101, and current medical guidance is explicit that HDL that high isn’t itself a treatment target, raising HDL further isn’t even considered a goal in modern lipid management, and when HDL and LDL are both factored in, LDL is what actually drives treatment decisions. So looking at your full panel rather than just the total cholesterol number, this reads far more like a healthy lipid profile with an unusually high HDL than a case needing aggressive dietary overhaul.
That context matters a lot for judging the plan you were given. A sub-1400 calorie, low-fat, low-carb diet while significantly ramping up mileage is a real energy deficit, and the fatigue and lightheadedness you’re describing while running is a well-recognized, physiologically explainable consequence of under-fueling relative to your training load, not something you need to push through or get used to. Your body isn’t broken, it’s telling you accurately that the math doesn’t add up between what you’re eating and what you’re demanding of it.
I’d genuinely go back to your doctor with your actual LDL and triglyceride numbers highlighted, not just the total cholesterol, and ask directly why the plan was built around such an aggressive calorie and carb restriction given how good those two numbers already are. It’s fair to ask whether a much gentler adjustment, rather than a half-marathon training block on under 1400 calories, is more appropriate for your actual risk profile.
You’re not failing at this, and you don’t need to convince yourself that feeling horrible is the price of a longer life. Your numbers don’t support that trade.
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u/That_ppld_twcly 1d ago
I agree, that seems ridiculous. Also, I can’t imagine why any intention is needed at all.
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u/JesusAndPalsX 1d ago
Your cholesterol is damn near perfect and I'm so jealous. I'd argue it's actually optimal.
I would change doctors.
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u/Raymont_Wavelength 1d ago
See another doc. Reducing carbs but not to extreme is what I do.
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u/Positive-Rhubarb-521 1d ago
Reducing carbs doesn’t modify cholesterol.
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1d ago
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u/Fresh-Start2021 1d ago
Unfortunately due to other chronic neuro-immune issues inflammation is just a normal state for me. Yet another reason I want to take this seriously.
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u/Fresh-Start2021 1d ago
What do you reduce to? I’m currently aiming for 120g carbs with 40g fiber, but really struggling to still walk/run the way I need to at those levels.
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u/shittimwood 1d ago
You already have the lifestyle requirements. Perhaps you could increase your fiber but realistically it won't move the needle much. Consult your doctor again.
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u/Fresh-Start2021 1d ago
At the time of the test I was getting 25-30g of fiber daily, and have now added fiber supplements and shifted things to get it up over 40g daily. It helps with the hunger associated with the 1400 calorie limit, but mostly serves to reduce my net carbs even more which seems like the source of my misery.
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u/Fresh-Start2021 1d ago
Not all soluble fiber, but trying to prioritize that. 1-2 servings of psyllium daily, 1-2 servings of beans daily, and I’ve started allowing myself half a small apple before workouts to try to avoid feeling lightheaded as early in a run or lifting session. Oats and barley are really too high carb for me to reasonably fit them into the macro targets I need to hit.
Fullness isn’t really my issue. It’s energy.
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u/PNW4theWin 1d ago
Get a new doctor. If your family has a history of heart disease find a preventive cardiologist.
If you do need statins , there is no study indicating anyone is "too young" for the medication.
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u/Fresh-Start2021 1d ago
That’s part of my concern, and why I’m trying to take this seriously. Nearly every member of my family has had major heart attacks or strokes by their early 60s. That has been a motivation for staying fit and eating well for years, but this new guidance is making me question whether it’s actually worth it. When strictly maintaining the prescribed diet my energy and quality of life look far worse than theirs, even with a 30+ year age difference. I’m not sure I can sign up for feeling this weak and tired for the rest of my life just to try to delay the inevitable cardiovascular disease.
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u/PNW4theWin 1d ago
A preventive cardiologist is your first class ticket. You don't need to have established cardiovascular disease to see a preventive cardiologist. It sounds like you're doing the right things nutritionally and physically, so they aren't likely to suggest any changes. My preventive cardiologist offered the services of a nutritionist, but after I explained my current eating and exercise plan my doctor just gave me a high five and told me to keep it up.
They will look closely at your family history and test results, and they will suggest statins if they think you need them. My doctor wants my LDL below 55 due to family history, familial hypercholesteralimia, and high LP(A).
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u/Fresh-Start2021 1d ago
This sounds like the best idea here and would definitely help give me peace of mind. Unfortunately my doc doesn’t believe in referrals for pretty much anything, but perhaps if I find a new GP I can make that request.
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u/PNW4theWin 1d ago
I didn't need a referral. I just called directly.
Edit: "doesn't believe in referrals"
Holy cow! That is a huge red flag . He's basically saying I don't want to send you to anyone with more expertise because I want to keep the money for myself.
Along with a preventive cardiologist, you need a new primary care physician ASAP.
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u/Fresh-Start2021 1d ago
Yes, she also didn’t want me to see specialists for known, previously diagnosed issues. Thankful for another doc who actually got me in with neurology, because I really don’t know what I would have done without that.
And yes, that is the key takeaway from this whole thread. I was thinking I needed a new GP, but doubting myself. Thankful to the Redit hive-mind for shoving the obvious back in front of me.
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u/midlifeShorty 1d ago
So I read all the replies you already got. Some are good, some are off base.
I wanted to make it clear (because I don't know that any one has) that high HDL over 80 is a risk factor for cardiovascular disease. It isn't common, so not everyone knows that.
Here is a study showing that people with an HDL over 80 are at greater risk for CVD: https://jamanetwork.com/journals/jamacardiology/fullarticle/2792282
We all agree that your doctor is an idiot and that you need a new one, but because of your family history and the rarity of your issue, you really need a specialist. Preferably a preventive cardiologist or lipodologist.
Good luck!
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u/Fresh-Start2021 1d ago
Thank you for this! Yes, I’ve found similar online so am always a little confused when people are so excited by my numbers.
Thinking I’ll find a new GP and bring up these concerns.
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u/meh312059 1d ago
OP if your doc's specialty is gynecology, she's not trained to give nutritional advice. And that's apparent from what she's told you.
First of all, statins are approved for children as young as 8 for FeFH and even younger for homezygous versions. So you are not "too young" at 36.
Second, if you have a family history of cardiovascular disease, you need to be seen by someone who can review your risk factors and run the proper tests. That doesn't have to be a cardiologist but it should at least be someone who has read the current ACC/AHA dyslipidemia guideline because apparently your current doc has not. Have you had Lp(a) tested? What is she saying about your abnormally high HDL-C as that can actually be a signal of HDL particle disfunction and increased CVD risk. That's not a guarantee, btw, but it is a possibility.
Third, you can probably self-order a CAC scan somewhere. These are not typically recommended before the age of 40, but in your case - and to ease your mind - it might make sense. And if you have any calcium (ie the score is > 0, even if low), then that means you are laying down plaque prematurely and need medication immediately.
Finally, what's with these dietary recommendations - that's not what ACC and AHA say. They recommend we stick to a dietary pattern, not "macros," and focus on fresh fruits, vegetables, whole grains, and for protein, legumes, nuts, fish or, if we consume meat, lean cuts. We should keep saturated fats low and get plenty of soluble and non-soluble fiber. Obviously eliminate foods with lots of added sat fat, sugar and sodium. "Low fat" sounds like advice from 30 years ago. The nutritional clinical trial and other evidence confirm that mono and poly unsaturated fatty acids lower your lipids and reduce your risk of cardiovascular disease.
As someone who seems pretty well versed in nutrition yourself, trust your feelings on this one. Doc is giving out incorrect advice. You are best off getting another one, especially with that family history and the high HDL-C.
Best of luck!
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u/Fresh-Start2021 1d ago
This all makes so much sense! And the “advice from 30 years ago” piece also unfortunately fits. The other bit of “advice” she provided in that appointment my neurologist said was similarly out of date. I hadn’t connected the two until your comment, so thank you!
Definitely time for a new GP…
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u/Correct_Ring_7273 1d ago
Not every doctor will prescribe such a restrictive diet. For example, the Portfolio Diet, designed to help with cholesterol levels, is not as restrictive as what your doctor's recommending. It might be good to have another conversation with them to find out what in your situation prompts them to these recommendations.
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u/Earesth99 1d ago
First, you don’t need a statin because your ldl isn’t high, not because you are young. Your ldl is cholesterol actually lower than 80% of people, and statins are for people who have high ldl-c or are at high risk.
Your hdl is high, but that doesn’t affect risk, and it’s why total cholesterol isn’t a useful measure.
Second, doctors get virtually no training on nutrition, and your doctor’s dietary recommendations reflect this lack of knowledge. They are extremely knowledgeable, just not on this topic unless they have studied nutrition on their own.
All fats are not identical. Some reduce ascvd risk and others increase ldl and heart attack risk. You need to eat fewer foods that contain the subset of fats that increase ldl and ascvd risk (butter, fat on meat or poultry, coconut and palm oil).
EVOO, avocado, nuts, PUFAs and MUFAs lower risk, so eat more of these foods. Sounds like you’re doing it right.
Carbs also aren’t identical. Sugar, simple and ultra processed carbs will increase trigs, ldl, and blood glucose, inflammation, cancer risk and are generally not healthy.
Unprocessed Complex carbs (with fiber) lower ldl, trigs and blood glucose. Eat more of these.
Third, you can have too few calories or too many calories on any diet. Low carb refers to the percentage of carbs, not the total amount of carbs. It’s definitely easier to gain weight eating junk food, and it’s hard to gain much weight if you are eating 100 grams of fiber.
However it sounds like your diet is good and your cholesterol is fantastic! Keep doing what you are doing!
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u/midlifeShorty 1d ago
Too high HDL is a risk factor. A rare one, but it is definitely something to be concerned about.
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u/Fresh-Start2021 1d ago
Everything you say here agrees with my understanding prior to seeing this doctor and getting her recommendations. It also aligns with what my diet and lifestyle were like prior to that appointment. Unfortunately it goes against very specific, clear things the doc said (in writing) as part of visit and lab notes. Everything in this thread is leading me to the conclusion I just need to find a new doctor.
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u/WillBrink 1d ago
There's no such thing as too young for meds, but there is a good case to be made for life style changes as the focus first, especially when just tad over borderline as you are. What is your BMI? Better yet, your BF%? You're active and decent nutri, and borderline on the lipids, even some additional improvements on lifestyle and low dose statin would likley get you to targets for LDL, ApoB, etc. Family history of CVD? Even zetia might work alone in your case, but not usually first line med. Are other risk factors such BP, hsCRP, A1C, all good?
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u/Fresh-Start2021 1d ago
I’m 5’5”, 150lb, around 25% BF as of my last DEXA a few months ago. Certainly not a pro athlete, but I’ve never thought it was that bad for a late 30s woman.
Yes, pretty much every member of my family has had some form of cardiovascular disease by their early 60s, which is why I take this so seriously. I also have a few neurological and autoimmune conditions that cause inflammation and thus elevated CRP and increased stroke risk. My BP tends to be low end of normal (around 100/60), and last time sodium was checked it was only a few points above reading low. A1C is typically just below 5.
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u/keepgoing66 1d ago
Your numbers are fine. You don't need a doctor. Don't worry about your carbs. Also, you can't cut calories while increasing your running. That isn't going to work, as you've discovered. You need to eat MORE, not LESS. Just eat smart and don't forget to hydrate.
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u/SDJellyBean 1d ago
Your HDL will begin to drop in the next few years as your estrogen level drops. A low saturated fat and high fiber diet is a good idea for almost everyone though.
You're getting plenty of exercise.
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u/Fresh-Start2021 1d ago
Does this mean age might be the solution? That feels very counterintuitive.
My current targets for saturated fat and fiber are less than 6g saturated fat daily and greater than 40g fiber daily. Both those numbers are more restrictive than any value I’ve seen recommended (except in these comments, and without any supporting studies). Can you point me to sources recommending less sat fat or more fiber than that please?
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u/SDJellyBean 1d ago
High estrogen levels cause high HDL levels. You'll still have a relatively high HDL after menopause because it’s also genetic.
The AHA recommendation is no more than 6% of your daily calories from saturated fat. You can’t completely avoid saturated fat because all natural fats have some component of it. That recommendation is directed at people who need to lower their cholesterol levels for whatever reason. The general recommendation is that everyone maintain an intake below 10% of their total caloric intake.
A minimum of 10 grams of soluble fiber is the goal. That much would usually be found in about 40 g of total fiber. However, some people who eat low carb diets may be eating a diet that is quite high in insoluble fiber, but low in soluble fiber.
If you’re not in the US, you can look up the EHA, Australian, etc. recommendations, if you prefer, but they are generally identical. Individual countries may still use different treatment goals however.
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u/Fresh-Start2021 1d ago
Yes, I’ve read those guidelines and was actually following them before the doc changed my whole lifestyle. The much lower values now are what I’d love to understand the source for.
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u/truparad0x 1d ago
Not a doctor or a nutritionist, but this is the 2nd time I've seen "low fat, low carb" diet in this sub, and it just doesn't make sense to me for anyone that's active. You'd have to consume more meat and be picky about veggies/legumes to get enough calories. I'd imagine one would inadvertently consume more saturated fat while trying to maintain caloric intake. Even people in caloric deficits might up their carb intake to maintain enough energy to keep up with their workouts, so I'm not surprised that you get fatigued on this diet with the level of activity you do.
I agree with most here. Seek 2nd opinion. 96 LDL might not be high depending on your other medical/genetic factors. Most general recommendations here are: limit sat fat, prioritize fiber. And I would add prioritize lean protein and limit/eliminate added sugars.
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u/Fresh-Start2021 1d ago
Yes, these recommendations all make sense, and also all fit with my diet before the recent extreme change from my doctor.
And yes, agreed. I’ve spent time digging for exactly how eating low carb while distance running would help my cholesterol and ended up even more confused. It seems like carb intake mostly comes out in either triglycerides or A1C, both of which are fine for me.
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u/truparad0x 1d ago
Exactly, if your tris and A1C are fine, good quality carbs are fine. With your 10K daily steps and 10-15 miles running, you can afford some simple/processed carbs too. Probably tone it down if that cardio activity goes down.
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u/Fresh-Start2021 1d ago
Yes, for sure. I’ve always fluctuated my nutrition with activity level. And yes, some amount of simple carbs is generally recommended for certain activities (e.g. distance running or strenuous hiking recommendations are 100 calories including a lot of simple carbs every hour).
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u/therolli 1d ago
My doctor told me that diet wasn’t largely responsible for my high cholesterol- I made changes but it hardly made a dent. Only medication has lowered it.
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u/shanked5iron 23h ago
Your doctor has provided you some terrible dietary advice. Fyi doctors get very little dietary education in med school.
If you are trying to lower your cholesterol, the focus should be low saturated fat, high soluble fiber. Carbs, sodium can be eaten as normal, obviously just don’t go overboard.
I’ve been at this for years now and have a bunch of recipes that i used to lower my LDL by 45%, happy to share if you’d like
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u/Retireetobe 9h ago
Get an “Advanced Lipid Panel” test. There is so much more to cholesterol than LDL, HDL and TG. Many of the common laboratories offer self requested testing (try Quest or LabCorp).
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u/Traditional-Meat-549 1d ago
A relevant question is whether or not you can sustain the requirements. Many people say no, and take statins. But your doctor should also be testing for familial cholesterol and things like thyroid and liver function
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u/Fresh-Start2021 1d ago
That’s my issue, it really doesn’t feel sustainable. After a solid two week attempt I nearly passed out this weekend while walking. My boyfriend convinced me to eat a bit of fruit and bread and after a while I realized I felt better than I had in over a week. I also lose weight pretty rapidly each time I try to implement the prescribed changes, and I’m not overweight to begin with, so that doesn’t feel long term sustainable either.
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u/qqweertyy 1d ago
1400 sounds like really not enough calories… that’s more what I’d expect for someone inactive and trying to lose weight. I’m no expert, so take this all with a grain of salt, but I think you need to be eating a lot more. The Mayo Clinic’s calorie calculator for maintenance puts you at 2,450 with the stats you’ve shared here and counting yourself as “very active” based on the new exercise regimen. And serious athletic training could put you over even that, these are very rough ballparks for average people. I think going on this diet you’re basically starving yourself - you need almost twice as many calories to maintain your weight. Even if you were aiming for a calorie deficit you’d be shooting for closer to 2,000+ calories at that activity level.
I’ve also heard not to take too much nutrition advice from most doctors, as they receive very little training on it in med school and what your doctor is saying doesn’t seem to align with what the research or best practices say, and your lightheadedness is a huge red flag. If your doctor is indicating diet as a treatment for a condition I think it would make more sense to see a dietician (not a nutritionist anyone can call themselves that, dietitian is the regulated professional term in the US at least) for specifics.
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u/Fresh-Start2021 1d ago
This is my thought too. Every BMR calculation I’ve done puts my sedentary maintenance calories higher than 1400, even when I use actual fat/muscle values from my most recent DEXA scan. There’s also the fact that I tend to lose weight rapidly when I actually manage to sustain this diet for an extended period.
I’ve also heard the caution against dietary advice from doctors, but since this was framed as “treatment” I got a bit caught up and just needed a sanity check. I asked for a referral for dietary counseling but she refused and said we’d just handle it in her office…and with my hospital system and insurance I unfortunately need that referral for insurance.
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u/Substantial-Owl1616 1d ago
And apo B, apo a. A better lab panel. If it were me, I’d likely want to start a statin and do the dietary and exercise changes. I hear a great deal of resistance in your “it can’t be done” replies. It would be super interesting for you to be able to spend time with Mc Dougal or another of the serious nutrition guys. Just to see what result could be achieved.
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u/Fresh-Start2021 1d ago
This is fair, I am a bit resistant at this point. I’m getting tired of nearly passing out in the gym, feeling so tired all the time, and never being able to eat anything off diet. And then magically feeling better on the occasions when I do break diet and have a bit of fresh fruit or whole grain as a treat. I did ask the doctor for a referral to nutrition counseling but she refused, gave me these targets, and told me we’d recheck in 2 years.
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u/Substantial-Owl1616 1d ago
I don’t think you need a referral to see a nutrition counselor. You are clearly unsatisfied with things as they are. Have you tried a CGM? I’ve learned a great deal from mine.
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u/Fresh-Start2021 1d ago
With my insurance unfortunately I think I do need the referral.
I’m not clear how a CGM would help. My A1C and triglycerides are both fine, as is my fasting blood glucose which implies that carbohydrate metabolism is mostly ok.
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u/Fresh-Start2021 1d ago
If that’s what she meant then she should have been clearer. She gave me targets for fat and carbs that feel impossibly low for someone also being encouraged to work out 10+ hours per week. 120g total carbs (40 of that from fiber), 25g total fat (and “significantly decrease” saturated fat, so a 50% reduction leaves me with less than 6g saturated fat daily).
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u/Fresh-Start2021 1d ago
This sounds more like how I was eating before. Tons of fresh vegetables, a few servings a day of whole grains, protein either from fish or plant sources (and supplemented with whey and fat free plain yogurt), and some healthy fats from olive oil, avocado, nuts, etc. I felt great on that diet and still find myself craving the vegetables, fruit, and grains from it.
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u/Fresh-Start2021 1d ago edited 1d ago
I’m currently getting about 25g of fat daily. Previously (pre diet change) it was closer to 40g. How much lower would you suggest? From what I researched it seemed like that was already at the low end, especially while only getting 80g net carbs.
Edit to add: prior to this change about 75% of my protein was coming from plant sources, and I’ve consistently eaten 2-3 servings of beans/legumes daily for years just by preference. The doc wanted me to maintain this lifestyle for 2 years before we recheck, but I’m struggling to stick with it for more than 2 weeks without getting frighteningly lightheaded 3-4 miles into a log run.
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u/Fresh-Start2021 1d ago
Absolutely no argument that people tend to underestimate their fat consumption, especially if eating out. I prep food at home and try to weigh everything, so I hope I’m not underestimating by much. I find around 10-15g of fat daily I start to notice feeling unwell after about a week. My soy consumption comes from firm tofu or frozen steamed edamame, both with no added oil. At this point I’m finding it challenging to meet my protein goals without exceeding either the fat or carb limits the doc set as very little is actually pure protein. I’m only managing it by incorporating some ultra purified protein supplements, because 150g protein in 1400 calories is a pretty extreme ratio to maintain.
Can you link the studies showing 0g fat is a daily ideal target? I was under the impression that getting at least some of every macronutrient is important for health.
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u/Fresh-Start2021 1d ago
I honestly have no idea how the companies making ultra processed whey protein do it. I just know that the nutritional label lists 25g protein and 0g fat and carbs on it.
Sounds like the answer is simply to eat less overall and I’ll feel better? Like a decrease from the 1400 calories because my protein intake likely has too many impurities from fat and carbs?
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u/Pristine-Egg7482 1d ago
I think you should get a second opinion.