How much Sat fat on Keto?
- 01-07-2009, 01:04 PM
How much Sat fat on Keto?
How many grams (or %) of sat fat are you guys typically getting on a keto diet? I'm hovering in the 25-35% range...This diet seems soo wrong, after decades of being brain washed about fats. I recall somewhat recently that Men's Health did an article basically stating that sat fat isn't a problem anymore... just curious what yall thought.
Also...what do yall think about caffeine-free splenda based diet sodas? I can't find a definitive answer to save my life...
- 01-07-2009, 01:16 PM
- 01-07-2009, 01:20 PM
as far the the drink the book talks about them to and says their fine and its a personal preference... it wont effect ur size or growth but there are health concerns over it.. although I am a crystal light junkie..."The only good is knowledge and the only evil is ignorance." - Socrates
01-07-2009, 05:00 PM
Worrying too much about the fats make this diet much harder. Just go with what you enjoy.
01-07-2009, 05:01 PM
Oh, and the diet sodas don't negatively affect Ketosis, but will for some reason cause more hunger which might lead to over-consumption of calories.
01-07-2009, 05:06 PM
try and keep it to a minumum but dont go crazy over it,
splenda is fine just remember 1 packet=1g carb
look for stevia.
saturated fat is a problem (leads to high cholesterol and others...) mono and poly are not a problem infact poly are essential. your body can make certain fats, but if deprived of polyunsaturated essential fats your body cannot make those fats either
01-07-2009, 08:31 PM
Thanks for the info guys...
It turns out, under further analysis...that I'm pretty much equal between sat/poly/mono fats...
Also though on the splenda, I think the rule only applies to the powdered form, and not the liquid (ex: diet sodas...). Dave Palumbo stated that somewhere I found today. I think it was a Q&A over at BB.
Thanks again guys.
01-07-2009, 08:40 PM
01-09-2009, 10:11 PM
What's wrong with splenda packets? If i have 2 packets a day will i be fine?
01-09-2009, 10:27 PM
The splenda packets have malto/dextrose as a carrier for the sucralose therefore you are getting one carb with each packet so you have to take that into your daily allowance AMtorres.
And For The Record
Saturated fats are not evil! Even the American Heart association recommends that saturated fats make up 7 percent of your daily caloric intake, and that is on their diet which equates to about 25 percent fat total, aka 1/3 of your daily fat intake.
all of that was taken from this linkThe benefits of saturated fats
The much-maligned saturated fats—which Americans are trying to avoid—are not the cause of our modern diseases. In fact, they play many important roles in the body chemistry:
1. Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.
2. They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.38
3. They lower Lp(a), a substance in the blood that indicates proneness to heart disease.39 They protect the liver from alcohol and other toxins, such as Tylenol.40
4. They enhance the immune system.41
5. They are needed for the proper utilization of essential fatty acids.
Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats. 42
6. Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated.43 The heart draws on this reserve of fat in times of stress.
7. Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.
The scientific evidence, honestly evaluated, does not support the assertion that "artery-clogging" saturated fats cause heart disease.44 Actually, evaluation of the fat in artery clogs reveals that only about 26% is saturated. The rest is unsaturated, of which more than half is polyunsaturated.45
What about Cholesterol?
And what about cholesterol? Here, too, the public has been misinformed. Our blood vessels can become damaged in a number of ways—through irritations caused by free radicals or viruses, or because they are structurally weak—and when this happens, the body’s natural healing substance steps in to repair the damage. That substance is cholesterol. Cholesterol is a high-molecular-weight alcohol that is manufactured in the liver and in most human cells. Like saturated fats, the cholesterol we make and consume plays many vital roles:
1. Along with saturated fats, cholesterol in the cell membrane gives our cells necessary stiffness and stability. When the diet contains an excess of polyunsaturated fatty acids, these replace saturated fatty acids in the cell membrane, so that the cell walls actually become flabby. When this happens, cholesterol from the blood is "driven" into the tissues to give them structural integrity. This is why serum cholesterol levels may go down temporarily when we replace saturated fats with polyunsaturated oils in the diet.46
2. Cholesterol acts as a precursor to vital corticosteroids, hormones that help us deal with stress and protect the body against heart disease and cancer; and to the sex hormones like androgen, testosterone, estrogen and progesterone.
3. Cholesterol is a precursor to vitamin D, a very important fat-soluble vitamin needed for healthy bones and nervous system, proper growth, mineral metabolism, muscle tone, insulin production, reproduction and immune system function.
4. The bile salts are made from cholesterol. Bile is vital for digestion and assimilation of fats in the diet.
5. Recent research shows that cholesterol acts as an antioxidant.47 This is the likely explanation for the fact that cholesterol levels go up with age. As an antioxidant, cholesterol protects us against free radical damage that leads to heart disease and cancer.
6. Cholesterol is needed for proper function of serotonin receptors in the brain.48 Serotonin is the body's natural "feel-good" chemical. Low cholesterol levels have been linked to aggressive and violent behavior, depression and suicidal tendencies.
7. Mother's milk is especially rich in cholesterol and contains a special enzyme that helps the baby utilize this nutrient. Babies and children need cholesterol-rich foods throughout their growing years to ensure proper development of the brain and nervous system.
8. Dietary cholesterol plays an important role in maintaining the health of the intestinal wall.49 This is why low-cholesterol vegetarian diets can lead to leaky gut syndrome and other intestinal disorders.
Cholesterol is not the cause of heart disease but rather a potent antioxidant weapon against free radicals in the blood, and a repair substance that helps heal arterial damage (although the arterial plaques themselves contain very little cholesterol.) However, like fats, cholesterol may be damaged by exposure to heat and oxygen. This damaged or oxidized cholesterol seems to promote both injury to the arterial cells as well as a pathological buildup of plaque in the arteries.50 Damaged cholesterol is found in powdered eggs, in powdered milk (added to reduced-fat milks to give them body) and in meats and fats that have been heated to high temperatures in frying and other high-temperature processes.
High serum cholesterol levels often indicate that the body needs cholesterol to protect itself from high levels of altered, free-radical-containing fats. Just as a large police force is needed in a locality where crime occurs frequently, so cholesterol is needed in a poorly nourished body to protect the individual from a tendency to heart disease and cancer. Blaming coronary heart disease on cholesterol is like blaming the police for murder and theft in a high crime area.
Poor thyroid function (hypothyroidism) will often result in high cholesterol levels. When thyroid function is poor, usually due to a diet high in sugar and low in usable iodine, fat-soluble vitamins and other nutrients, the body floods the blood with cholesterol as an adaptive and protective mechanism, providing a superabundance of materials needed to heal tissues and produce protective steroids. Hypothyroid individuals are particularly susceptible to infections, heart disease and cancer.51
(references can be found there)
Muscle Pharm Rep
01-10-2009, 12:04 AM
01-10-2009, 12:09 AM
as far as saturated fats are concerned whenever you eat a food like the oilds and nut butters i mentioned, its hardly EVER 0 fat. its always about 2 g sat fat. and with meats and eggs your meeting your sat fat requirments
but i wouldnt reccommend eating something that only has saturated fat,
Saturated fat lowers insulin sensitivity and causes insulin resistance in come cases.
saturated fats like lauric acid found in mothers milk are definetly great to have in the diet,
theres never really a 0 saturated fat diet. just dont consume direct sources of it.
01-10-2009, 12:18 AM
thanks for the article im going to read it tomorrow morning
01-10-2009, 08:50 AM
Yeah, I think a lot of the confusion about the health affects of Sat fats comes from people eating diets that only contain them. Although they can be detrimental if they are your only fat source, they are like any other nutrient where you need them proportionally to your diet. I know with my daily eating following the Anabolic diet I get my saturates from eggs, beef, and heavy cream, which make a noticeable difference compared to weeks when I eat most mono's. Here is another good article worth reading as well:
Muscle Pharm Rep
Similar Forum Threads
- By GuyverX in forum SupplementsReplies: 6Last Post: 12-14-2010, 11:51 AM
- By lennoxchi in forum Weight LossReplies: 2Last Post: 03-02-2010, 10:30 AM
- By crazyfool405 in forum Weight LossReplies: 16Last Post: 08-06-2009, 03:03 AM
- By fatburner2007 in forum SupplementsReplies: 27Last Post: 06-26-2007, 05:58 AM
- By Swanson52 in forum Weight LossReplies: 13Last Post: 11-28-2003, 04:06 PM