Saturated Fat

[TR'05]

Hey fellas,

While most of the fat in my diet comes from EFAs as well as good fats, is there a recommended- obviously rather low- amount of saturated fats that should be included in a typical diet? I'm pretty sure I must get some via salmon and a very nominal amount (1 or 2 gram) in casein shakes.


Spent a while trying to search this topic, but couldn't really find what I was looking for.

[SwoleCat]

For my clients, I usually advise an equal amount of saturated to unsaturated dietary fats. (The amounts are split from the macros derived)

~SC~

[getbig888]

that is interesting, so are you saying that you recommend not using efa's as your only source of fat if cutting.

[zaneisgreat]

When it comes to cutting, fat is still fat.... meaning its 9 calories per gram. Eating EFAs over Saturated fats isnt gonna make you more cut because they are both still ------> 9 CALORIES / GRAM <-----

The reason why saturated fats should be avoided somewhat is because they pose certain body threats (cardiovascular etc). Cutting them out almost completely can also be a poor idea because a lot of your saturated fats promote healthy hormone levels + anabolism.

Like said above, its a balancing act and the ratio shouldnt necessarily be tampered with just because you are cutting. At least not significantly.

my 2 cents... im not a dietician or anything though.

[C_Bino]

When it comes to cutting, fat is still fat.... meaning its 9 calories per gram. Eating EFAs over Saturated fats isnt gonna make you more cut because they are both still ------> 9 CALORIES / GRAM <-----

The reason why saturated fats should be avoided somewhat is because they pose certain body threats (cardiovascular etc). Cutting them out almost completely can also be a poor idea because a lot of your saturated fats promote healthy hormone levels + anabolism.

Like said above, its a balancing act and the ratio shouldnt necessarily be tampered with just because you are cutting. At least not significantly.

my 2 cents... im not a dietician or anything though.

That is good advise man.

Also you have to remember saturated fats also help to keep your thyroid functioning properly, which actually can aid in the cutting process. If you were to not take in ANY saturated fats at all you would have a harder time shedding bodyfat. But like SC said you need both saturated and unsaturated. Moderation here is key.

[getbig888]

this is a good thread, very usefull information.
My fats throughtout the day usually only consist of olive oil, almonds, flax, and NPB. I have 3 fat meals a day on workout days and 4 on nonworkout days.

what could i start consuming for my saturated fats. I know i get some occasionally when i eat red meat( but i rarely eat red meat)

[Giants11]

this is a good thread, very usefull information.
My fats throughtout the day usually only consist of olive oil, almonds, flax, and NPB. I have 3 fat meals a day on workout days and 4 on nonworkout days.

what could i start consuming for my saturated fats. I know i get some occasionally when i eat red meat( but i rarely eat red meat)

Saturated fats are in all types of meats. As said above it certainly wise to include some in your diet, they are beneficial.

Virgin Coconut Oil is one very good source.

[TR'05]

Thanks very much for all your responses. I will have to make some minor changes to increase my saturated fats, as they are a fair bit lower than my others.

The advice is greatly appreciated.

[getbig888]

is red meat the only other choice other that the coconut oil??

[zaggahamma]

is red meat the only other choice other that the coconut oil??

poultry and pork

[KingMike]

So would 2 tbs. of flaxseed oil ,1 serving of peanut butter or almonds, and 1 serving of saturated fat coming from 2 oz. of hard cheese be an equal daily amount of fat?

[SwoleCat]

That would be fine ratio wise, as your healthy fats are higher anyhow w/that breakdown. I eat lean red meat all the time and utilize flax oil as well, all while dieting, and it's a perfect combo. (for me anyhow)

~SC~

[SaintGJR7]

Flax oil is great - you do need some saturated fats within the diet - as per SC.

[KingMike]

Thanks, heading off to eat an egg white ommelete with mozzy cheese and onion. Oh yeh, whata about onions. I eat the HELL out of them esp. with green beans.

[getbig888]

what about the yolk in eggs/?

[audis4]

What about the yolk? If your asking if you can apply it to your diet....sure, have an 8 egg white omelete with 1 or 2 yolks; great for a pro/fat meal.

[getbig888]

ok i am trying to tweak this part of my diet out.

So if i am having 4 pro/fat meals in a day: 2 should consist of efa's(flax,nbp) and 2 should consist of saturated fats (meat, cheese, eggs)

Is this the ratio i am looking for or should i only have one meal of saturated fats?

[TR'05]

getbig,

that totally depends on the breakdown of macros for each meal. You can mix it up within each meal. ie, they don't have to be EFA/PROT. meals OR SAT FAT/PROT MEALS...each PRO/FAT meal could have a nicely balanced breakdown of good, essentials, or sat. fats

[BigMasaBarto]

Excellent thread! Just like all the carb fears out there, Sat. fats also recieve a bum rap. Of course, you don't want to live off of fritos and delmonico steaks, but a good balance of EFA's and healthy Sat fats is essential. Definitely helping me create my own cutting diet...thanks guys!!!

[Kärnfysikern]

cutting out saturated fats=crashing immune system.

Saturated fats are very important, something medical science is finaly starting to realise.