Dr. Mehmet Oz revealed how to reduce your triglycerides and spotlighted Dolvett Quince's 21-day weight loss plan to drop two dress sizes (or 10 pounds) on the June 10 episode of the Dr. Oz Show.
Dr. Oz said triglycerides, the hidden fat in your blood, can increase your risk of heart disease by 300% and double your chances of suffering a potentially deadly stroke. High triglyceride levels cause weight gain, fuel inflammation, and wreak havoc on your metabolism.
Sadly, more than half of all Americans have high triglycerides and aren't even aware of it. This is because you could have normal cholesterol levels and still have high triglycerides.
"Triglycerides are the tattle-tale of the heart because it tells the story of your everyday health habits," said Dr. Oz. "It tricks your body into eating more food, and it keeps your hunger way up in the air so it can't settle down."
Triglycerides are a type of fat found in your blood. After you eat, any calories that aren't used right away get converted into triglycerides, which are stored in your fat cells.
In between meals, your hormones release triglycerides for energy. People who overeat, especially a high-carb, often have high triglycerides. Dr. Oz said most people are unaware of their triglyceride levels, but they should know their number.
Low-Carb High-Fat Ketogenic-Style Diet Can Curb Bad Cholesterol
Dr. Oz said eating a diet high in sugar, alcohol, and unhealthy fats (like artery-clogging trans fats) raise your triglycerides. Not exercising, overeating, and being overweight are also major risk factors.
The guidelines for fasting triglyceride levels are:
- Optimal: Under 100 mg/dl
- Normal/Average: Under 150
- Borderline high: 151–200
- High: 201–499
High triglycerides can cause a hardening of the arteries or a thickening of the artery walls, which paves the way for heart attack or stroke.
The best way to ward off high triglycerides is to follow a low-carb diet that drastically reduces your intake of sugar and refined carbs, and eat more healthy fats, ketogenic diet expert Jimmy Moore told me.
Moore, author of Cholesterol Clarity, lost 180 pounds and improved his cholesterol profile by following a low-carb, high-fat ketogenic diet which limited his daily carb intake to less than 25 grams. Jimmy, who once tipped the scales at 420 pounds, said eating more healthy fats not only helped him lose weight, but boosted his energy, and eliminated nagging carb cravings.
Like Dr. Oz, Moore is opposed to the rampant use of statins, saying drugs should be the last line of defense, especially since diet and exercise have been proven to reduce bad cholesterol and lower the risk of heart attacks.
Dr. Oz, once a vocal proponent of a low-fat, high-carb diet, has slowly begun to embrace a LCHF diet after reviewing recent scientific research suggesting that unprocessed saturated fat is not unhealthy. This is a stance Jimmy, a leader in the growing LCHF movement, has held for years.
"Saturated fat actually raises your good cholesterol the best of all the foods you can eat," said Moore, who detailed his ketogenic diet plan and weight loss tips in his new book, Keto Clarity.
Dolvett Quince's 21-Day Plan to Drop Two Dress Sizes (or 10 Lbs)
On a separate segment, the "Biggest Loser" star Dolvett Quince shared his 21-day diet and workout plan for losing 10 pounds (or two dress sizes).
Quince, author of The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss, said a clean diet featuring plenty of high-quality proteins and vegetables is critical for rapid weight loss.
With Dolvett's plan, you eat clean for three days, then cheat on the fourth day, then eat clean for two days, and then you can have another cheat day. You then repeat the cycle over again.
He said his approach works because you don't deprive yourself every day, and your body doesn't get used to eating the same foods and the same caloric intake, which ensures your metabolism will function optimally for weight loss. "Nothing is off limits," Quince told Dr. Oz. "You can still have your favorite foods. Work smarter, not harder."
When it comes exercise, Dolvett told Dr. Oz that combining cardio workouts with weight-training (instead of doing them separately) ensures maximum fat-burning. Quince also shared these other weight-loss tips with Dr. Oz:
- Alternate between clean and cheat days. Depriving yourself never works in the long run, and usually backfires. Alternating between clean and cheat days will confuse your body into optimal fat-burning. For example, Quince suggests three 1500-calorie clean days, one 1700-calorie cheat day, two 1500-calorie clean days, followed by one 1700-calorie cheat day.
- Fuel up with food combos. Some foods work best in tandem. For example, eating vitamin C-rich foods with mono-unsaturated fats will lower cortisol, boost metabolism, and promote muscle growth while decreasing fat storage and reducing inflammation.