Optimal Health Daily - Fitness and Nutrition

2821: Can Losing Weight Make Your Cholesterol Go Up AND 3 Simple Tips to Start Eating Healthy Again by Dr. Monali Desai

Dec 28, 2024

Dr. Monali Desai, a nutrition and weight loss expert, discusses how cholesterol levels can rise during weight loss, particularly on high-fat diets, but generally improve in the long run. She provides a realistic 7-day plan to transition back to healthy eating after indulgence. Strategies include small, manageable changes and attention to hunger cues. Monali emphasizes the ideal meal composition and the importance of planning activities to avoid mindless snacking, making healthy eating sustainable.

11:26

Episode guests

Dr. Monali Desai

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Episode notes

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Quick takeaways

Weight loss can temporarily raise cholesterol levels, particularly on high-fat diets, but overall it generally leads to improved cholesterol health.

A gradual 'seven-day transition' plan promotes manageable changes to return to healthy eating after periods of indulgence, ensuring long-term success.

Deep dives

Impact of Weight Loss on Cholesterol Levels

Losing weight can occasionally result in a temporary increase in bad cholesterol levels, particularly for individuals following low-carbohydrate, high-fat diets. While some small studies suggest that this phenomenon may be normal for certain people, larger studies generally indicate that weight loss leads to a decrease in bad cholesterol as individuals adopt healthier eating habits and increase physical activity. However, rising cholesterol levels, even temporarily, should be monitored as they may indicate the risk of developing cholesterol blockages in the arteries, which can lead to heart disease. Regular cholesterol checks are advised, especially for those engaging in yo-yo dieting or making significant dietary changes, to ensure that heart health is not compromised.

Intro

4min

Three Tips for Transitioning Back to Healthy Eating

2min

Seven-Day Plan for Healthy Eating Habits

4min

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Episode 2821:

Dr. Monali Y. Desai delves into the surprising possibility of cholesterol levels rising temporarily during weight loss, especially on high-fat diets, while providing reassurance that most studies show weight loss generally improves cholesterol levels. Her second piece offers a realistic, 7-day plan to transition back into healthy eating after indulgent periods, emphasizing small, manageable changes for long-term success.

Read along with the original article(s) here: http://www.ifwewerefamily.com/losing-weight-cholesterol-increase/ & http://www.ifwewerefamily.com/start-eating-healthy/

Quotes to ponder:

"Stop eating when you stop feeling hungry, which is NOT the same thing as when you feel full."

"The ideal healthy meal is 50% vegetables, 25% healthy proteins, and 25% whole grain carbs."

"It’s easy to think that you’re going to go from eating unhealthy and suddenly you’re going to start eating healthy again. But in reality, it’s hard to make such a dramatic change."

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